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20 Ways to Increase Soy in Your Diet

1. Use soynut butter in place of peanut butter on toast with a banana or in a sandwich with jam.

2. Pour soymilk over cereal or fruit, use in sauces, soups, puddings, muffins, pancakes, etc. -- anywhere you would use milk, or just drink it. Try Silk in the dairy case or EdenSoy Extra on the shelf.

3. Make a taco using pre-browned, flavored tofu.

4. Try using calcium-fortified soymilk with your favorite pudding mix.

5. Add tofu, tempeh or texture vegetable protein (TVP) to meatless chili, soups and stews.

6. Top you salad with roasted soynuts.

7. Make delicious smoothies by blending soymilk, silken tofu, frozen bananas and other frozen fruit in a blender.

8. Puree silken tofu and flavor with your favorite dry flavoring packet, like ranch dressing, onion soup mix or taco seasoning. Then serve this delicious treat with your favorite low-fat tortilla chips, potato chips or fresh vegetables.

9. Try at least one new soy convenience product a week, from sausage links to soy cheese.

10. Marinate tofu chunks in teriyaki sauce or your favorite dressing and keep on hand for an easy snack.

11. Cook extra-firm tofu or tempeh on the grill.

12. Cut a thin slice of baked tofu (a convenience product) and add it to your favorite sandwich.

13. Skewer extra-firm tofu chunks when making shish kabobs.

14. Add soy nuts to your favorite cookie or brownie recipe.

15. Try a traditionally prepared food containing soy in a restaurant such as Japanese miso soup.

16. Try a new twist on your favorite meat loaf. Combine half TVP meatless sausage (soy-based) with half lean group turkey or meat.

17. Replace half of the cream cheese with pureed tofu in a cheesecake recipe.

18. Try one new soy recipe a week.

19. Use pureed tofu in twice-baked potatoes: scoop out the baked potato pulp and combine with the tofu. Refill the potato shell with tofu mixture, top with low-fat shredded cheese and bake until melted.

20. Replace all or part of the ricotta cheese on lasagna or stuffed shells with tofu. Blend soft tofu with salt, pepper, garlic, basil and chopped fresh parsley until it is completely smooth.

For more information or to request an appointment with a registered dietitian, please contact the UCSF Nutrition Counseling Center at (415) 353-2291.

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Reviewed by health care specialists at UCSF Medical Center.
Last updated May 8, 2007

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.