Soy is a versatile little bean that packs a powerful punch. High in protein and rich in calcium, iron, vitamin B-6 and folate, soy plays well with fruits, veggies and grains.
A vegan-friendly alternative to cow milk, soy milk comes plain and in flavors such as vanilla and chocolate. Look for fortified versions, which are supplemented with B-12 and extra calcium. Add it to your morning cereal or use it as a base for a fresh fruit smoothie.
Tofu can be creamy and soft, chewy and firm or even extra firm. Tofu’s neutral flavor goes well with robust spices, sauces and marinades. Add firm cubed pieces to stir fries, soups and salads, and puree softer tofu for dressings, puddings or smoothies. Always drain water-packed tofu before using.
Made from lightly fermented whole beans pressed into cakes, tempeh has more protein, fiber and vitamins than tofu, as well as a meatier flavor and firmer texture. Try it marinated and sauteed in stir fries, crumbled into pasta sauces, chili or taco filling, or ground up in “meat” loaf (try using a cheese grater).