There is really nothing “simple” about this power house member of the Pea family. Used in Asia for over 5000 years as a source of vegetarian protein fondly called “Tuna of the forest”, and in Chinese medicine. Soy is universal in today’s nutrition. Click Here for nutrition analysis of edamame, or the simple soybean. Derivatives made from the soy bean are everywhere. Tempeh, Tofu, Tamari, Soy Sauce, Miso Paste, Soy Milk, Soy Cheese, Soy Mayonnaise, Soy Yogurt, Tofu Sour Cream, Soy Nuts, Soy Nut-Butter, Textured Soy Protein, Soy bean oil, Soy flour, and you get my point? High in fiber and protein, containing heart healthy Omega-3’s, Soy helps reduce blood pressure and menopause symptoms as well as increasing bone strength to ward off Osteoporosis. It helps reduce risk factors for many types of cancer as well as for diabetes.

It is so easy to add it to your diet and many of my recipes in the book contain Soy based ingredients already! Let’s start with Tofu. You have your extra firm, firm, medium, soft and silken. All are great to add to your diet and all require you to rinse and drain them prior to use. Generally speaking extra firm or firm are your best option when using in dishes such as a stir fry. If you freeze these two prior to use they take on a “chewier/meatier” texture that can be a little more satisfying if you are one who is coming of a basic “meat-and-potatoes” diet to the Pain Free Diet. You can get something called “pressed Tofu” which is void of almost all the moisture already and you can grill it or stir fry it. Tofu is basically of a sponge-like texture and while that can seem gross it also means that is soaks up marinades very well. So take advantage of that. To press out the liquid just gently squeeze it with a clean dish towel or paper towels, or let it drain out in a colander with a gentle weight on it overnight. A basic marinade for tofu that I really like is as follows for1 cake of Firm Tofu, rinsed and drained (pressed) :

• 1/4 cup rice vinegar
• 3 tablespoons Tamari
• 1 teaspoon Chili Paste or Siracha brand chili sauce (Can substitute 1 teaspoon chili flakes also)
• 2 Tablespoons Sesame Oil
• 2 cloves fresh garlic, smashed really well
• 1 stalk of scallion (green onion) sliced thinly on a diagonal
• 1/2 teaspoon Splenda or 1 teaspoon sugar since this is such a small amountOptional: 2 Tablespoons Fish Sauce

I like the fish sauce for the “umame” flavor it brings, it doesn’t really make it taste fishy at all and adds a bit of mystery.
Just whisk together and marinate for a few hours or overnight. Then blot dry and use in stir fry or grill or pan sear, or bake it. You can play around with ingredients like Soy-Butter if you want more of a Satay flavor. Or even go Italian by using Balsamic, olive oil, and garlic, black pepper and a little sea salt. Think of your Tofu as a substitute for meat and you get the picture. You can even Barbeque it if you want to. Make sure that the sugar content in your sauce of choice is low enough to fit in the diet though.

That covers the firm Tofu but what about Silken or Soft? This is the preferred Tofu for dressings, smoothies or shakes, dressings and desserts like custards of substitutions for fats in desserts. You should not freeze this kind of tofu as the texture is very delicate, think “flan” as a reference to texture for this type. A cup of this Tofu is a great addition to a smoothie with fresh berries and a banana, or a half of an avocado and strawberries and some form of allowable sweetener. Tempeh is the Indonesian meat substitute. This is going to sound gross but it is okay; it is made by injecting the soy beans and other grains and allowing it to ferment. It is pressed into a cake and sold as tempeh. It is very safe to eat and actually pretty tasty! Well, you used to eat Cheeses with blue mold! Don’t even ask me what is in the Fish Sauce you just put in your Tofu marinade! Before using Tempeh it is best to steam it for about 10 minutes or simmer it, to soften it. Then you use it just like you would meat or firm tofu. You can marinate this as well. It has a chewier, saltier, nuttier flavor than regular Tofu and for that it is liked by vegetarians or health conscious people like yourselves. Tempeh can even be crumbled like ground beef and used to make chili or sauces. You can also find “Textured Soy Protein”, and this is used in products like “Chick Patties” and “Garden Burgers”.

Another great by-product of Soy is Miso-Paste. It comes in a variety of colors and strengths. It is a thick paste made from soybeans and grains that has been fermented and then aged for up to three years. It’s a staple in Japan, where it’s used to flavor soups, dipping sauces, meats, and dressings. There are literally hundreds of varieties of miso, and the Japanese match them to dishes with the same care that Americans match wines to meals. The darker kinds are saltier and more pungent, the lighter are sweeter and milder. Two types that are easily found in American markets are white and red miso. White Miso, or “Shiro-Miso” is the lightest and sweetest of them all. It can be used to make miso soup, or broths for soup or to make dressings or marinades. 1 Tablespoonwhite miso can substitute 1 bullion cube and reduce a lot of sodium and still offer flavor and more nutrition.

Red Miso or “Aka-Miso” is red in color, and generally has barley or rice as an ingredient. It is more pungent and is the preferred miso in most Asian countries. It is great for rubs, or marinades. You can also use this to substitute bullion in soups. Always add miso to soups and stews at the end, since boiling it destroys beneficial bacteria and causes it to curdle.

Lemony-Miso Dressing:

• 1/2 Cup White Miso
• 1/3 Cup water
• 2 Teaspoons grated, fresh ginger root
• 1 clove garlic, smashed
• 1 whole lemon, cut into 1/4
• 1 packet or teaspoon Splenda brand sweetener or 2 Tablespoons Agave Nectar or Honey for sweetness
• 3 Tablespoons Extra Virgin Olive oil

In a blender add all ingredients except oil and blend really well. Add the lemons as they are and the oils in the rind will help add texture and a very lemony-punch. Add the olive oil last and blend until emulsified. Check for flavoring and add a little black pepper and sea salt if desired. You can go so far as to add fresh Edamame to your salad. You don’t have to actually do anything to it. You can get it frozen shelled or in the shell and you can shell them yourself. A lot of people like to microwave or steam them prior to eating and this is okay, but not necessary. This dressing would also be great with some asparagus as well!

As far as desserts and baked goods remember to use Silken Tofu, or Soy Milk. You can also make quick Summer treats like Popsicles by blending soy yogurt and fresh berries together and freezing in popsicle molds. Click Here for a link to Soy Foods desserts that are made with Soy products. I would use extra virgin oil instead of vegetable but you can use any with “good” fats of course.

I hope this helps you ease into eating more Soy based foods and enjoy the health benefits. Try some of my recipes from the book like the snack bars which contain soy flour and dried berries!

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