This is the third in our 2014 National Nutrition Month #SoyInspired series!
Quick and Easy Breakfast Ideas
by Marie A. Spano, MS, RD, CSCS, CSSD
Soyfoods provide all of the amino acids your body needs to grow, build and repair muscle as well as other tissues, break down food and perform many other essential functions within the body. In addition soy protein supports heart health by helping lower LDL cholesterol levels. And soy is a very versatile food – you can use it in a variety of dishes because it takes on the flavor of your dish. Think beyond edamame (soybeans) as a side dish at dinnertime and add a little soy to your breakfast each morning by trying the quick and easy breakfast ideas listed below.
If you eat scrambled eggs or omelets in the morning, switch things up and try a tofu scramble.
You can either decrease the amount of eggs you are using and substitute firm tofu for some of the eggs or, use all tofu (no eggs). I love the taste of sesame oil so I add a few teaspoons of sesame oil to a skillet and sauté chopped onions and bell peppers on low – medium heat, stirring constantly until they are soft and slightly browned (about 5 minutes). Next I add a block of firm tofu, mash it with a fork and continue to stir the mixture throughout for another 5 minutes. At the very end I may add a splash of soy sauce or salt and pepper before digging in to my tasty and nutritious meatless meal!
Sesame oil is very flavorful though you can use any high quality oil. However, other oils may need a little spicing up. Additional options:
– Try avocado oil and add chopped avocados and tomatoes after your dish is plated and slightly cooled.
– If you are using sesame oil, add sesame seeds or chopped peanuts to your dish
Grab and Go Soy Protein Smoothie
Pour 8 – 12 oz. of a soy, rice or almond based milk alternative or regular milk to a blender, add a scoop of soy protein along with frozen fruit. I like frozen mango because it makes my smoothies thick and creamy like frozen yogurt. Also, try chocolate soy protein with peanut butter for a delicious chocolate peanut butter morning delight!
Soy Flour Muffins
Soy flour, made from finely ground soybeans, contains more protein and fiber than regular flour in addition to vitamins and minerals. Plus it lends a nutty flavor that blends well in a variety of recipes. Try making your favorite homemade muffins while substituting up to 30% of the flour your recipe calls for with full fat soy flour. Replacing more than 30% of the flour in your recipe with soy flour can lead to a very dense muffin and therefore isn’t recommended.
This partially cooked soybean product is naturally high in probiotics, friendly bacteria that populate your gut and help keep your body healthy. Grab flavored tempeh in the refrigerator section of your grocery store (or natural grocery store), lightly sauté it in a little bit of oil and make a sandwich.
Marie A. Spano, MS, RD, CSCS, CSSD, is one of the country’s leading sports nutritionists. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. She is the sports nutritionist for the Atlanta Hawks and Blackzilians (MMA). Also a nutrition communications expert, Spano consults with leading food, beverage, and supplement companies regarding public relations and communications strategies.