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Soy Substitutions

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.

Holly Turczany