Soy and soy foods contain protein, polyunsaturated fats, minerals, and phytoestrogens.
Tofu can be used in stir-fries as a vegetarian replacement for animal protein sources. Soy milk is a substitute for milk. Soy flour is high in protein and can be used by people who have celiac disease, or are gluten-intolerant.
Starting With Soy
If you're not familiar with soy and soy foods, you can start with tofu recipes. Tofu is solid, but soft, and takes on the flavors of marinades and sauces. It's often found in vegetarian and vegan recipes.
Buy plain or flavored soy milk, or add soy-based creamers to your coffee.
Soy Food Snacks
Roasted soybeans are available in the health food aisles of many grocery stores, or you can eat edamame, which are young soybeans, usually steamed while still in the pod.
Other forms of soy include miso, a soybean paste, and tempeh, which has a nutty flavor and is often used as a meat substitute. And, although they're difficult to find in most grocery stores, black soybeans are available in many Japanese markets.
You can also increase your soy protein intake with protein bars and protein powders made from soy.
United States Department of Agriculture National Nutrient Database for Standard Reference. "Soymilk, Original and Vanilla, Unfortified." Accessed April 18, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/.