Soy Shopping

* Tofu--Also called soybean curd, tofu is made from curdled soy milk drained and pressed in a process similar to cheese-making. The firmness of the tofu depends on how much water has been pressed out. Tofu comes in soft, regular, firm and extra-firm varieties. Soft, or silken, tofu is great for salad dressings, blender drinks, dips. It can be used in place of sour cream in some recipes. Firm tofu can be grilled, pan-fried or used in stir-fries, casseroles, sandwiches and egg dishes.

* Soy milk--The nondairy beverage is made of water and soy beans. It has a nutty flavor and is highly nutritious. It can be substituted for cow’s milk in some recipes. Besides the regular, low-fat and nonfat soy milk on the market, milk flavors include chocolate, vanilla and honey.

* Soy sauce--This condiment and seasoning is made by fermenting soybeans with roasted wheat or barley. There are many soy sauces, from thin to thick, light to dark and sweet. There is also a low-salt soy sauce.

* Edamame--This is the Japanese name for fresh soybeans that come in bright green pods. They are available cooked and frozen in the produce section of some supermarkets and health food stores. They are available fresh at some farmers markets from late spring to early fall. Edamame are can be eaten alone or served in salads.

* Miso--Fermented soybean paste comes in a wide variety of flavors and colors. The lighter misos are used with delicately flavored foods such as seafoods, and the darker varieties go in more strongly flavored dishes. Miso is highly nutritious with high amounts of protein and B vitamins. It can be found in health food stores, Japanese and Chinese markets and some supermarkets.

* Soy beans--Fresh soybeans can be found in the produce section of some supermarkets and health food stores. They are also available in the dried form. Fresh soybeans make good snacks and salad toppers when roasted. They can also be used in casseroles, soups, salads, stews--the same way beans are used in other recipes.

* Soy sprouts--Germinated soy beans can be found in the produce section of some supermarkets and health food stores. They are great on sandwiches and in salads and can be stir-fried.

* Soy protein powder--Flavorless, this can be stirred into juices, yogurt and smoothies or added to cereals.

* Soy flour--This high-protein, low-carbohydrate flour is best used with other flours rather than alone. It can be used in baking and sauces.

* Soy oil--Soy oil is low in saturated fats and has a high smoking point. It fries foods with a very “clean” taste.

* Textured vegetable protein--TVP is made of soy flour and processed into granules or chunks. It has a texture somewhat similar to ground meat or stew meat when rehydrated. It’s a good source of fiber and very low in fat and sodium.

* Tempeh--A smoky, dense, fermented soy bean cake, tempeh can be grilled or added to soups and casseroles.