Easy ways to include soy in your diet

Simple suggestions for incorporating soy into your everyday life.

How much should I eat?

One or two serves of soy each day as part of a healthy diet can provide heart benefits.

An average serve equals:

• 250ml soy milk
• 50g tofu
• 2-3 slices soy-linseed bread (depending on the brand)
• 1 vegetarian sausage
• 1/2 cup soy beans

Suggestions for including soy in your diet

• The secret to tofu is marinating: use a strongly-flavoured marinade like soy sauce and ginger, or sweet chilli sauce. The tofu will absorb the flavour and taste great when it’s cooked. Use tofu as you would meat in stir-fries.
• Try using vanilla soy milk on cereal or porridge instead of regular milk.
• Soy milk is a delicious base for smoothies; try plain or flavoured varieties with bananas and berries.
• There are some tasty soy sausages on the market (we love the Bean Supreme brand); use these as you would meat sausages.
• Miso paste, made from fermented soy beans, is an excellent soup base. Add noodles, meat or tofu and vegetables for a quick meal.
• Whole soy beans or edamame are available frozen in supermarkets and Asian markets. They are great as a vegetable side dish, or do as the Japanese do and boil them in their pods to be served as a snack with drinks.