How to Add Soy-Based Foods to Your Diet

Soy-based foods, such as tofu, tempeh, TVP, soy nuts and soy milk, contain protein and nifty chemicals called isoflavones. These help prevent heart disease; osteoporosis; and breast, ovarian and prostate cancers. Soy foods can also reduce symptoms of menopause such as hot flashes. It is easy to add soy foods to your diet.



Step1
Pour soy milk over your morning cereal.


Step2
Add texturized vegetable protein (TVP) to spaghetti sauce instead of ground beef.


Step3
Combine raisins with roasted soy nuts for a quick trail mix.


Step4
Chop firm tofu, then mix it with a chopped hard-boiled egg, chopped celery and mayonnaise for a tofu-salad sandwich.


Step5
Dice tempeh and add it to stir-fried vegetables during the last few minutes of cooking.


Step6
Substitute mashed soft tofu for ricotta cheese in lasagna and stuffed pasta shell recipes.


Step7
Grill soy burgers instead of hamburgers. Enjoy them in a bun with plenty of catsup, onions and lettuce.


Step8
Blend a smoothie out of a banana, a handful of frozen blueberries and 1/2 c. soft silken tofu.


Step9
Enjoy steamed green soybeans (edamame) in the pods as a snack or appetizer. Look for these fresh and frozen.


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How to Add Fruit to Your Diet

By adding fruit to your diet you'll not only be tapping into a rich source of nutrients, you'll be enjoying some delicious flavors as well. Fruits are terrific sources of vitamins, minerals and fiber.




Step1
Blend an instant breakfast out of a frozen banana, a handful of frozen strawberries and a cup of milk.


Step2
Stir applesauce into hot oatmeal.


Step3
Choose an orange instead of potato chips with lunch.


Step4
Add bananas to vanilla yogurt for an afternoon snack.


Step5
Try some less-familiar fruits like guava, star fruit and kumquats.


Step6
Keep dried dates, apricots or cranberries in your desk for snacks.


Step7
Mix diced mango with red onion and cilantro for a fruit salsa.


Step8
Serve fruit salad for dessert.


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How to Add Fining Material to Wine

Fining material is used to remove yeast, bacteria and other substances suspended in wine. If you buy a wine-making kit from a wine-making supply shop, it should include fining materials and directions. Follow the instructions below when using gelatin as a fining material.

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Step1
Before adding fining material, add 1 1/4 tsp. tannin for every 5 gallons of wine. Stir and let sit for 24 hours.


Step2
Add 1 tsp. gelatin fining material to 1/2 c. cold water and let soak for 1 hour.


Step3
Stir vigorously.


Step4
Bring to a boil, either on the stove or in a microwave, then remove from heat.


Step5
Stir into wine and let stand for 10 to 15 days.


Step6
Rack the wine to remove the sediment at the bottom. (See "How to Rack Wine" in the Related eHows.)

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