soyfoods and summer grilling
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Soy Foods & Summer Fun

Ginger Hultin

Ginger Hultin

Champagne Nutrition

As the weather gets warmer and the days get longer, it’s time to start thinking about all of the delicious ways to enjoy summer. That often means firing up the grill and cooking up some classic summer foods like burgers and hot dogs, but did you know that you can also use soy foods in your summer recipes? Soy-based ingredients are a great way to add flavor and nutrition to your meals this summer, and there are so many delicious options

One of the great things about soy foods is that they are incredibly versatile. You can use soy in everything from salads to desserts. It’s a perfect way to add some extra nutrition to your summer meals in a way that tastes great and appeals to a wide range of taste and flavor preferences.

Some soy foods have a lot of nutrition to offer including b-vitamins and bone-building minerals like calcium. It’s a heart-healthy protein because it’s a plant-based source of protein and is lower in saturated fat content. Soy also contains isoflavones which are compounds that have been studied for their ability to prevent chronic disease such as reducing the risk of osteoporosis, heart disease, and breast or prostate cancer.

Soy foods can be enjoyed by everyone, not just vegetarians or vegans. So even if you do enjoy meat in the summer, you may be surprised to find how much you like an edamame salad, tofu mousse dessert, or even some marinated grilled tofu!

When adding soy foods to your diet this summer, consider:

  1. Adding edamame to your salad for a boost of protein.
  2. Blending tofu into your dips or smoothies for extra protein and a creamy flavor.
  3. Making a batch of chilled mousse for a nutritious dessert, topped with summer berries.
  4. Grilling marinated tofu or tempeh for a delicious, easy option at your next cookout.

Use seasonal herbs and vegetables to provide flavor to your soy dishes. Consider adding fresh ginger to a marinade or dressing, thinly sliced scallions to grilled tofu or tempeh, diced fresh mango or berries as a topping for chilled mousse, or combine sliced cucumber, avocado, and tomato in an edamame salad. Use soy as your base to recipes as you celebrate vibrant summer flavors.

Whether you’re looking to boost your protein intake or simply want to add more variety to your diet, soy foods are a great option this summer. With the nutritional benefits and delicious ways to enjoy them, soy foods pair well with hot weather. For your next barbecue, picnic, road trip, or summer sporting event, be sure to incorporate some soy-based ingredients into your recipes. Your taste buds will thank you! And your body will too.

References:

  1. Vegetarian Nutrition Dietetic Practice Group. RD Resource:Protein in Vegetarian and Vegan Diets. https://www.vndpg.org/vn/resources/vegetarian-dietitian-resources. Published online June 2019. Accessed May 4, 2022.
  2. Blanco Mejia S, Messina M, Li SS, Viguiliouk E, Chiavaroli L, Khan TA, Srichaikul K, Mirrahimi A, Sievenpiper JL, Kris-Etherton P, Jenkins DJ. A meta-analysis of 46 studies identified by the FDA demonstrates that soy protein decreases circulating LDL and total cholesterol concentrations in adults. The Journal of nutrition. 2019 Jun 1;149(6):968-81.
  3. Jenkins DJ, Blanco Mejia S, Chiavaroli L, Viguiliouk E, Li SS, Kendall CW, Vuksan V, Sievenpiper JL. Cumulative meta‐analysis of the soy effect over time. Journal of the American Heart Association. 2019 Jul 2;8(13):e012458.
  4. Desmawati D, Sulastri D. Phytoestrogens and their health effect. Open access Macedonian journal of medical sciences. 2019 Feb 15;7(3):495.
  5. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics:vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016 Dec 1;116(12):1970-80.