Soy

Find the Joy in Soy

Versatile Food Always a Healthy Choice
-- By Liz Noelcke, Staff Writer

What exactly does that little soybean do? Turns out that it is a nutritional powerhouse, and although no governmental guidelines have been issued as to how much you should consume a day as part of your healthy diet, most researchers and health professionals agree that there is a lot of good to get out of such a little bean.

First of all, soybeans and soy foods for that matter are high in protein, so you can actually get a good amount of this nutrient without devouring lots of fat. Since soy is also very low in saturated fat and has no cholesterol, it can be a great substitute for fatty meats without losing out on the benefits of protein. Soy protein is also a complete source of all of the amino acids the body needs, serving as the building blocks for your baby's body.

After about the age of 30, a woman's body will start losing the ability to fully absorb calcium. Because of this, women of all ages need to make sure they are consuming enough calcium to make up for this deficiency, especially when considering a pregnancy. This is particularly important during pregnancy because if your baby is not getting enough nutrients, he or she will steal from your body, even lifting calcium from your own bones. A loss of bone density from lack of calcium is what can cause osteoporosis later in life. Along with other foods, such as milk and green leafy vegetables, soy is a great source of calcium and it comes in a form that is more easily absorbed. For women, particularly pregnant women, soy products can be a great addition to their diets.

Lastly, soy is packed with soluble fiber. Fiber is often an overlooked nutrient, but is pretty important in the body. First, like the protein in soybeans, it helps to lower blood cholesterol. Additionally, it slows down the time it takes for food to leave the stomach, making you feel full longer. A common ailment during pregnancy is constipation, and including enough fiber in your diet will help to alleviate this.

The variety of soy foods available has greatly increased in the last few years. Soy nuts are a great snack and a great replacement to peanuts. They even come in unsalted varieties and can be snacked on right out of the bag with little guilt or stir them in as a healthy addition to a trail mix. Another soy food is soy milk. This can be used in cereal, or bought as ice cream and is a pretty easy substitution to make. And since tofu is also made from soybeans, this meat stand-in can be used in a variety of ways, from pastas to stir-fry.

Here are some great BabyFit recipes with soy as an ingredient.

Creamy Soy Corn Soup: creamy, sweet, and full of soy protein, this soup will satisfy whether served hot or cold.
Ingredients:
- 2 Tbsp olive oil
- 1 large onion, chopped
- 3 celery stalks, chopped
- 8 cups frozen corn, thawed
- 1 teaspoon thyme, dried
- 4 cups vegetable stock
- 4 cups soy milk
- 12 oz firm silken tofu
- 1 Tsp sugar
- salt and pepper to taste

1. In medium saucepan, cook onions in olive oil. Cook until onions appear translucent. Do not allow onions to brown. Add diced celery. Continue to cook until celery softens. Add corn, soy milk, vegetable stock, sugar, and thyme. Cook until corn is soft.
2. Place soup mixture and drained tofu into blender. Pulse until mixture is smooth.
3. Return to sauce pan and reheat.

Makes 4 servings.

Tofu Fettuccini Alfredo: replacing cream with tofu makes this decadent pasta dish a welcome addition to any healthy diet.
Ingredients:
- 2 cups cooked fettuccini
- 12oz. Soft tofu, drained
- 3 garlic cloves, minced
- ¼ cup grated Parmesan cheese
- ¼ cup grated Romano cheese
- 1 Tbsp olive oil
- 1 Tsp onion powder
- Salt and Pepper to taste
1. Cook the pasta according to the manufacturer's instructions
2. While the pasta is boiling, place the drained tofu, garlic, both cheeses, olive oil, and onion powder into a blender. Blend until smooth
3. Pour soy mixture into a saucepan. Warm over medium heat, stirring occasionally.
4. Toss drained pasta with alfredo sauce.

Makes 4 servings.

Comment: A good food for thought!