I wish to start using Soya in my regular diet? Kindly let me know how to use it and incorporate in my regular diet. 

There are many food products available that contain Soya protein.  For example, Nutrela – Soya Chunks and Granules make a Healthy and protein-enriched diet. Here are some other ways that you can try out for using Soya in, more dense form. If you wish to use Soya in regular form check out our recipe section and learn how Soya can be easily become a part of your daily diet.

• Roasted Soya nuts are whole soybeans that have been soaked in water and then baked until browned.  Soya nuts can be found in a variety of flavors in both health food stores and some supermarkets.  These nuts are high in protein and iso-flavones and taste similar to peanuts.  Roasted Soya-nuts are great as a snack and require no preparation on your part, it is just like eating other nuts.

• Green vegetable soyabeans (edamama) are very popular in some parts of the country..  They are large soyabeans that are harvested when the beans are still green and have a sweet taste.  They can be served as a snack or as a main vegetable dish.  To prepare the beans you will need to boil them in slightly salted water for 15-20 minutes.  Edamama are high in protein and fiber and contain no cholesterol.

• Soya milk is a good substitute for cow's milk.  Soya milk is the fluid produced when soyabeans are soaked, ground fine and strained.  It is found in most grocery stores and is packaged in an aseptic container so does not require refrigeration until after it is opened  Soya milk is often fortified with calcium and other nutrients, in particular B-vitamins.  In addition, the milk can be purchased in various flavors and as a low- or non-fat item.  I find it very tasty to make a smoothie from Soya milk.  Simply mix 1 cup of soyamilk (vanilla or plain) with ½ medium banana and then add any other fruits (I really like strawberries and blueberries) and blend.  You can also add ice if you would like. 

• Many veggie burgers are made from Soya protein.  If you read the nutrition label where ingredients are listed you will probably see Soya protein isolate or Soya protein concentrate.  Veggie burgers taste excellent and are such an easy way to include some Soya in your diet, particularly during the summer if you enjoy grilling out.

• Proflo - Soya flour can be found in most supermarkets.  Proflo is made from roasted soyabeans.  Therefore, Soya flour cannot replace all of the wheat or rye flour in a bread recipe.  For each cup of flour called for use ¼ cup Soya flour and ¾ cup wheat flour (all-purpose or whole wheat).  In addition, Soya flour can be used as an egg-replacement.  Replace one egg with 1 tablespoon Soya flour and 1 tablespoon water.  This is a healthy, cholesterol-free egg substitute.

We hope that you find this information useful.  After trying these Soya foods you might also move on to tofu, textured Soya protein and Soya  "meats".  For more information on different foods containing Soya, and for a booklet of recipes, you can contact at webmaster@ruchihealth.com or at Ruchi Soya Industries Ltd., 408 Tulsiani Chambers, Nariman Point, Mumbai 400 021.  Ask for a free recipe booklet or apply online here 

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Does Soya supplements block body protein synthesis or do they have any side effects?

Some people have expressed concerns about soyafoods altering absorption of minerals and other nutrients.  Soybeans, like other legumes, have an array of anti-nutrients such as aflotoxins, phytates, tannins, etc. which could alter absorption.  However, most of these anti-nutrients are inactivated after cooking.  Of course, purified proteins do not have these anti-nutrients.

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I purchased roasted soya nuts from a health food store and I just loved them.  How would I make them at home?

Soya nuts are an easy and tasty way to incorporate soya foods into your diet.  You can eat the Soya nuts by themselves or add them to a salad or snack mix. 

You will first need to purchase the soyabeans.  Dried soyabeans are usually sold in natural food stores and may also be found in some supermarkets.  The beans need to be soaked.  The recommended method is to soak the soyabeans in 4 cups of water per cup of dried soyabeans.  Soak them overnight, or at least for 8 hours.  Then, drain and rinse the beans. 

For roasted soya nuts you can either use the microwave or oven.  You can salt the beans lightly before roasting them.  Then,

Microwave:  Use 1 cup of beans.  Drain them well.  Spread the beans into a single layer in a 9" or 10" glass pie plate.  Microwave on high for 3 minutes.  Stir, then cook 3 minutes more.  After that, cook for 1 minute at a time, stirring after each minute to ensure even browning.  The total time will vary depending on the moisture of the beans and the power of the microwave, but will probably take about 9 to 12 minutes.  When the beans are beginning to get hard and golden, you may want to cook them for 30-second intervals to avoid burning them.  They are done when they are golden brown and crunchy.

Oven method: Use up to 2 cups of beans per baking sheet.  Drain the beans, then spread into a single layer (I put a layer of aluminum foil on my baking sheet and spray the foil with a small amount of vegetable oil so that the beans won't stick).  Bake at 350 degrees, stirring every 15 minutes until golden brown and crunchy.  The total time will vary depending on the moisture of the beans, but should take about 25 minutes.  Watch carefully when the beans are getting closer to done.

Yield: ½ cup nuts from 1 cup beans
Serving size:  2 TBSP 
per serving:     61 calories, 
                     3 g total fat (0.4 g saturated fat), 
                     5 g protein, 
                     4 g carbohydrate, 
                     1.1g fiber, 
                     0 mg cholesterol

For recipes on how to include Soya supplements  in your cooking or baking you may  contact webmaster@ruchihealth.com or Ruchi Soya Industries Ltd, 408 Tulsiani Chambers, Nariman Point, Mumbai 400021.

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