Foods - Soy - Optimal Absorption

Incorporate a variety of soy products into your daily diet. Use soymilk in cereal and as a drink, shake, smoothie, or milk substitute in cooking. Add tofu or tempeh to soups, stir fries, salads, casseroles, tacos or as a general meat substitute, mix soy flour with others in muffins, cakes, or pancakes. Minced TVP works well in stuffed peppers or "meat" loaves. Use larger varieties as a meat substitute in stir-fry.

If you are following a dietary guideline, aim for a total daily soy intake of 30 to 160mg.