Soy in the Kitchen
Try these delicious, whole soyfoods for a rich source of isoflavones.
Raw Soybeans*
Isoflavone content per gram: 2 to 4mg
Culinary Suggestions: Boil, steam or microwave in or out of the pod. Sprinkle with a pinch of salt to make a great finger food. Shelled edamame can be added to salads, used as a side dish or pureed as a dip.
Tofu**
Isoflavone content per gram: 30 to 40 mg
Culinary Suggestions: Cube into salads, add to soups, stir-fry, or grill and puree and puree as a pudding, dip or smoothie.
Soy Milk
Isoflavone content 1 cup: 30 to 40 mg
Culinary Suggestions: Pour over ready-to-eat cereal, stir into oatmeal or use in pudding, tapioca or sauce/gravies.
Tempeh***
Isoflavone content 1/2 cup: 30 to 40 mg
Culinary Suggestions: Ideal for grilling, sauteing and baking into casseroles.
Soy Flour
Isoflavone content 1/2 cup: 60 mg
Culinary Suggestions: Use when making bread, cakes, muffins or cookies.
*Raw soybeans are also called edamame.
**Tofu is the curd of soaked soybean milk. It comes in different textures: extra firm, firm, soft and silken.
***Tempeh is a firm, meat stand-in made from fermented soybeans and packed with protein and fiber.
Source: U.S. Soyfoods Directory
