Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Soy 2015 New Health Claim in Canada
Health Canada has approved a health claim linking the consumption of protein-rich soy food to lowering cholesterol levels. The claim is based on scientific evidence that shows consumption of at least 25 grams of soy protein per day helps reduce cholesterol, which is a risk factor for heart disease. Soy has been considered a health food for many years but now, having the health claim accepted by Health Canada, soy food manufactures can include this information directly on packaging to help consumers make healthy food choices. The claim will look something like this: one 250ml cup of fortified soy beverage provides 30% of the daily amount of soy protein shown to help lower cholesterol. For a product to carry the claim it must contain at least 6g of soy protein per serving.
There are several ways to get 25g of soy protein per day.
Tofu
100g extra firm tofu contains 7g soy protein.
Tofu is so versatile, in can be used in place of chicken on a vegetable kebob, diced for a stir fry or blended into a dip.
Soy milk
1 cup soy milk contains 7g soy protein
Fortified soy beverages like So Good are the most nutritionally equivalent to milk and are lactose free. They can be used on cereal, in smoothies, soups, sauces and side dishes. Try making hot cereal with Soymilk instead of water.
Soybeans
1/2c soybeans contain 12g soy protein
Dried soybeans can be cooked and used in pasta sauce, blended into a dip or added to soups for a delicious source of protein.
Edamame
2/3 cup edamame contains 6g soy protein
Edamame can be eaten from the shell by themselves or the beans can be added to pasta or green salad or blended into dips
Soy Nuts
1/4c soy nuts contain 12g soy protein. They are a delicious addition to trail mix or on top of cereal
Veggie burger
100g veggie burger contains 10g of soy protein
Veggie burgers are a perfect substitute for a beef burger. The heart healthy choice.
Tempeh
100g of tempeh contains 18g of soy protein
Tempeh is a fermented cooked soybean product that is higher in protein than tofu. It can be crumbled and added to soups, salads, casseroles and pasta sauce.
Getting enough in one day:
Make oatmeal (1/4c dry) with So Good Soy milk (2/3 cup) for breakfast and top it with 1/3 cup after cooking. (7g)
Have a veggie burger for lunch (10g)
Have a glass of So Good with dinner (7g)
Total 24g! It’s as easy as soy!