Melbourne Holistic Health Group

Published in Articles - Soy on 09 October 2011 by Melbourne Holistic Health Group

The humble soy bean has come a long way! Soy products are varied ranging from the traditional products from Asia such as tofu, tempeh, sauces, milk and miso to products like soy yogurt, cheese and frozen desserts that can be used safely by people who find dairy products hard on their digestive systems. As well there are novel uses of soy such as in soy mayonnaise, baked goods, breakfast cereals and its addition to many processed foods such as smallgoods to give greater shelf life and better moisture content.

Most soy products are free of cholesterol and low in saturated fat, carbohydrate and kilojoules with the added bonus of many being relatively high in protein, depending on the amount of beans used to produce the food.

Unfortunately, some people cannot eat soy products because of allergy or intolerance to the soy bean.

The following information is provided to help to tempt you to try soy bean products that you may not know about, as well as to give you information on more common products.

Tofu – also known as bean curd. Its uses are limited only by the imagination! It is made from a mixture of soaked and ground soy beans and water to which a coagulant, usually calcium based, is added. Fluid is drained from the curd depending on the firmness required. It is a very versatile ingredient and acts like a sponge for flavours in which it’s cooked. Silken tofu can be used in smoothies, soups, desserts and dips. The firmer tofu, usually called hard or dry tofu largely holds its shape when cooked. It can be prepared with flavoursome condiments such as soy sauce or tamari, garlic, ginger and chilli or other flavour-filled combinations or can be used as a substitute for animal proteins in dishes such as soups, curries and casseroles as well as an addition to salads. The protein content varies from approximately 5% for soft silken tofu to approximately 10-15% of weight for the meatier firm tofu.

Tempeh – a traditional Indonesian soy food made from soy beans that are cultured with a mould and fermented. It can be used in a variety of ways such as in curries, shallow fried alone or with spices, in soups etc. Australian tofu is moister than its Indonesian counterpart which is dry and light and therefore more protein rich for its weight. Australian tempeh contains approximately 15% protein. If you visit Indonesia, take advantage of eating some tempeh. It’s even more delicious there than it is here in Australia!

Miso – originating in Japan, miso is a paste made from fermenting soy beans and a grain (usually rice) with sea salt added for its preservative properties. This mixture is aged for a minimum of 1 year and grows darker and richer in flavour with age. Although salty to taste, its rich and complex flavour is mostly derived from the fermentation process, rather than its salt content. One tablespoon of miso contains approximately 650 mg of sodium compared to nearly 10 times that figure for straight table salt. It makes an excellent flavouring for soup or casseroles or can be used thinly spread on bread or biscuits somewhat like vegemite. Check the nutrition information on the package if you need to avoid or eliminate wheat from your diet and choose one that is made using rice.

Soy milk – is made from ground soybeans that are soaked in water. The ‘solids’ are strained from the liquid and usually oil and sugars are added to improve flavour and texture. Some Australian soy milks have calcium added to them as well as some common salt. Soy milk forms the basis of soy cheese, soy icecream and soy yogurt.

Soy sauce and Tamari – There are many different sauces made from the humble soy bean, and these two are probably the best known. Both sauces are made from fermented soy beans, are dark in colour and have a salty flavour. The processes from which they are made vary. Soy sauce is made from soy beans, wheat, salt and water in varying qualities that are fermented to make sauces of varying intensity and saltiness. On the other hand Tamari is the fluid that drains from miso as it ages. It has a rich, soft flavour. If the miso uses wheat as its grain, the resulting tamari will be unsuitable for people with wheat sensitivities, whilst if the grain is rice, the resulting tamari is a suitable addition to the wheat sensitive person’s diet. Check the nutrition information on the bottle if you need to avoid or eliminate wheat from your diet.
 

Other articles on soy:

• Are soy foods safe? What does the research say?
• Can soy help hot flushes? 
• How can soy help prevent cardiovascular disease? 
• Tofu recipes