Soy in a regular part of our diet. It has been for the past 3 thousand years. Soy is served at restaurants and can be found in almost every form, from burgers to nutrition bars. In fact, people who don't know beans about nutrition even know that soy makes for delightfully healthy snacks.
Soy is a source of protein containing nine essential amino acids and is the only plant which is equivalent in amino acids to animal protein. The FDA says that eating 25 grams of soy protein per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Eating this same amount of soy protein in four daily servings may reduce LDL cholesterol by as much as 10%, which can contribute in a drop in heart disease risk.
Tofu can be marinated the same as meat, then baked or grilled. It can also be included in pasta sauce, or into your favorite casserole recipe. Try substituting it for chicken, sausage, or ground beef.