Soy foods can be utilized in various ways, including main dishes, an addition to meals and substitutions for a few foods that you didn’t know could be substituted for a soy food. Soy substitutions can be utilized in baking and for replacing meat and dairy foods. Using soy foods as a substitution is a delicious and nutritious way to introduce soy foods into your diet.
A few simple soy substitutions that you can use in your kitchen is using tofu as a substitute for eggs, cream cheese, sour cream and yogurt.
To substitute egg with tofu, all you need is 1/4 cup Nature’s Soy or Superior Tofu’s Soft Tofu, drained and pureed. Add the pureed tofu to a recipe that requires (2) eggs to replace the moisture in the recipe.
To make an easy dairy-free cream cheese, add 3/4 cup of Superior Tofu’s Fresh Medium Firm Tofu, drained and mashed to a blender and blend with 2 tablespoons of water. Add herbs to make a savory cream cheese spread or make a sweeter spread by adding 1 tablespoon of honey and 1 teaspoon of cinnamon. Making your own dairy-free cream cheese allows you to be creative and add whatever flavors you want.
If you’re looking to make an easy and quick sour cream, blend one container of Nature’s Soy or Superior Tofu’s Silken Tofu, drained with 2 tablespoons of lemon juice, 1/2 teaspoon of salt and 3 tablespoons of oil. Add fresh chives or rosemary to create the perfect topping for baked potatoes or a dip for veggies and chips!
Try a homemade soy yogurt using 1 package of Nature’s Soy or Superior Tofu’s Soft Tofu and blending it with 1 tablespoon of soymilk, 1 banana and a little honey. Top with fresh fruit and granola for an easy breakfast or afternoon snack.
You can also use soy foods as a substitution for scrambled eggs, ground meat and even as ricotta cheese in your favorite lasagna recipe. Swapping eggs for tofu is a great option for vegans or anyone who is looking for a new breakfast idea. An easy tofu scramble and ‘tofu’ ground meat starts with crumbling extra firm tofu and sautéing it in a pan with a little olive oil. To make an easy ricotta to use in lasagna and stuffed shells, mash Medium Firm Tofu and add in the seasonings that you normally would with a regular ricotta. The tofu crumbles perfectly and has a similar texture as ricotta making it a great substitution.
Next time you’re looking for a protein or dairy alternative, look no further because soy has got you covered. From Tofu Tacos to Homemade Soy Yogurt, there’s ‘soy’ many possibilities with soy foods.