Health Diary

• Include Soy In Your Lifestyle

How much soy you like to eat each day is up to you. A good start would be to eat one to two serves a day.

An average serve is:

• 250 ml soymilk
• 50 grams tofu
• 2-3 slices soy-linseed bread (depending on the brand)
• 1 soy sausage
• 1/2 cup soy beans

Marinate your tofu

Because tofu has a neutral flavour, it's perfect for absorbing herbs and spices. You can buy it raw, fried, pressed, dried or soured.

Marinate your tofu in soy sauce and ginger or sweet chilli sauce, for example, before adding it to a stir-fry or putting it on the grill or barbecue. The infused flavours will be enhanced by the cooking. If you're in a hurry, you can find some delicious marinated tofu in your supermarket or health food store.

Miso

Made from fermented soy beans, miso paste makes an excellent soup base. Add noodles, meat or tofu and vegetables (green leafy vegetables are great in soup) for a quick and tasty meal. It can also be used in marinades.

Excellent breakfast

Add a flavour twist to your usual breakfast cereal or porridge by using Soy Milky Vanilla instead of Vitasoy Soy Milky regular.

Smoothies

Soymilk is a great base for smoothies with just about any type of fruit. Blend it chilled with bananas, berries, mango, passionfruit - whatever's in season. Mix your own blends. Why not use Soy Milky Vanilla instead for even more flavour?

Edamame - Easier to eat than to say

Whole soy beans or edamame are available frozen in supermarkets and Asian grocers. They're a more-ish alternative to nuts with drinks and can be dipped in soy sauce or wasabi for extra oomph. More like a pea than a bean, they're also good as a side dish or in salads and are usually served warm in their pods in Japanese restaurants.