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Page 99
| ous levels in the body, phytoestrogens may supplant some of it in the body, helping to return it to normal, safe levels. |
| Soy has such beneficial effects that researchers foresee a day when it will replace or supplement estrogen replacement therapy. |
| The phytoestrogens in soy have also been linked to reduced rates of breast cancer. High estro- |
| Soy Options |
| Tofu. Made from curdled soy milk, which may not sound too appetizing, tofu is in fact not sour but bland. Its greatest attribute, other than its high nutritional content, is its ability to take on the flavor of other ingredients and seasonings. You can add it to stir-fries, marinate it and use it in place of meat, or even use it to make nondairy versions of desserts such as cheesecake. Firm tofu is highest in calcium (since it's made with the setting compound calcium chloride); the softer types are excellent for making creamy salad dressings. |
| Tempeh. Unlike its bland sibling tofu, tempeh is made from fermented soybeans, which gives it a deep, smoky flavor. It makes a great meat substitute, whether grilled or added to stews, casseroles, or pasta sauces. |
| Soy Milk. Popular with vegetarians and the lactose-intolerant, soy milk is made from ground soybeans and water and has a thicker, creamier consistency than regular milk. It comes in a variety of flavors as well as a reduced-fat version (which may not contain as many beneficial phytoestrogens). |
| Soy Flour. A nutritious substitute for wheat flour, soy flour is made from ground roasted soybeans. Opt for the defatted version, which contains more protein and less fat. |
| Texturized Soy Protein. This is a versatile meat substitute made from soy flour; although you won't mistake it for steak, it works well in seasoned dishes such as casseroles and makes a good ''veggie burger." |
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