WHOLE DRY SOYBEANS : Whole, dry soybeans are prepared and used in ways similar to other dried beans and peas. Soybeans must be soaked and cooked or roasted before being used in recipes. For instructions on how to properly soak and cook soybeans, visit www.soybean.on.ca.
Dry soybeans can be purchased at bulk food stores, health food stores, and some supermarkets. For extra convenience, canned and frozen soybeans are also available. These soybeans are already soaked and cooked; simply rinse them and they are ready to be used in recipes.

TOFU: Tofu, also known as soybean curd, is made by curdling fresh soymilk, much like cottage cheese is made from cow’s milk. Tofu is relatively flavourless on its own, but it has the great ability to take on the flavour of whatever spices or ingredients are added to it.

SOYMILK: Lactose-free soymilk is one of the easiest soy products to add to your diet. It can be enjoyed as a beverage, used on your morning cereal, or substituted for dairy milk in most recipes. Traditionally, soymilk was packaged in shelf-stable aseptic cartons, but several years ago refrigerated varieties, complete with Calcium and Vitamin D added, came on the market. Each brand of soymilk has its own unique taste, so try several to see which one you prefer.

SOYNUTS : Soynuts are a great snack food loaded with all the benefits of soybeans. A ¼ cup serving of roasted soy nuts contains 15 g of healthy soy protein. Soynut butter, similar to peanut butter, is also available.

MEAT ALTERNATIVES: The quality and flavour of meat alternatives have greatly improved in the past few years. If you haven’t tried a veggie burger lately, you don’t know what you’re missing! There are now many varieties of soy-based meat alternatives available, ranging from ground beef-style and hot dogs, to deli meat and chicken or beef flavoured chunks for stir-fries. Most of these products are low in fat and require much less cooking time than meat, so they are a convenient way to prepare fast, healthy meals.

SOY DAIRY ALTERNATIVES: For lactose intolerant people, non-dairy products are very important. To meet this need, there are now many soy-based foods available. Frozen desserts and cheddar-flavoured soy slices are just two of the many products on the market. As with the meat alternatives, new technologies have improved the taste of soy dairy alternatives considerably in the past decade. No special preparation is required for these dairy alternatives, simply open the package and enjoy.

TEXTURED SOY PROTEIN: Textured soy protein (TSP), often called TVP®, is made from defatted soy flour that is compressed and processed into granules or chunks. It is sold as a dried product. When rehydrated with boiling water, ground TSP has a texture similar to ground beef; chunk-sized pieces of TSP take on the consistency of stew meat.
To prepare TSP, pour 220mL of boiling water over 250 mL of product and allow to sit for a few minutes. Ground TSP can be used to replace all the meat in spicy dishes such as chili or tacos, or use ¼ TSP in meat loaves or burgers. TSP chunks are excellent in stir-fries.

SOY FLOUR: Soy flour is made from roasted soybeans that have been ground into a fine powder. Soy flour can be used in small quantities in almost every baked product, however, because soy flour is gluten-free, it cannot entirely replace wheat flour. In bread recipes, try replacing 15% of the wheat flour with soy flour. Soy flour can also be used to thicken gravies and cream sauces.

MISO: Miso is a smooth, salty paste made of ground soybeans. Used extensively in Japanese cooking, it can be used in place of salt and soy sauce in a recipe. Miso is generally added at the end of the cooking process. Stir it into soups just before removing from the heat. For a tasty instant soup, mix 15 mL of miso into 250 mL of hot water.

TEMPEH: Tempeh, a traditional Indonesian food, is a chunky, tender soybean cake. It has a firm texture and a distinctive mushroom-like flavour. Tempeh can be marinated and grilled or added to soups, casseroles or chili.