Scientific research has shown that three serves of soy protein rich foods or drinks per day can be very effective in reducing cholesterol levels, helping to keep the heart healthy.
Though it has been known as a food in the East for at least 5000 years, it is only in modern times that the amazing possibilities of the soy bean have been revealed.
New research shows that lack of knowledge of soy products and how to prepare them are among the biggest barriers to incorporating more soy in diets. Taste is also a barrier for many people, with 48 percent giving this as a reason for not eating more soy foods.
You can achieve the recommended 25 grams of soy per day with three serves of high soy protein food or beverages.
Soy foods and beverages include:
- Soy beverages
- Soy breads
- Soy nuts (roasted soybeans)
- Canned soy beans
- Soy burgers, sausages, schnitzel and nuggets
- Soy sandwich slices
- Soy yogurt, ice-creams and custards
- Traditional soy products such as tofu, tempeh and miso
Cream Vegetable Fettuccine
Preparation: 15 minutes. Cooking: 15 minutes. Serves: three.
- 250g soy fillets
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves crushed garlic
- 1 carrot, diced
- 1 red capsicum, diced
- 1 cup corn kernels
- 2 cups soy milk
- 1 tablespoon cornflour
- 150g fettuccine
- ¼ cup chopped basil
- Cook pasta in boiling water for 10-12 minutes, drain and set aside.
- In a large frying pan, saute onion and garlic with olive oil.
- Add the diced vegetables and cook for 3-4 minutes.
- Add soy milk, bring to the boil and stir in cornflour that has been mixed with half a cup of water.
- Mix in pasta and basil and simmer for one minute.
- Lightly fry soy fillets for 1-2 minutes and serve on top of pasta with crusty bread.