Sneaking Soy into Your Diet Many women have come to enjoy soy foods. Others ... well, it might take a little longer. If you fall into the latter category, take the stealth approach to soy, in which you sneak the stuff into already familiar dishes. These ideas will get you started. Cook up some pudding. You could get 30 to 50 milligrams of isoflavones by consuming 1 cup of soy milk or 112 cup of tofu or tempeh. Or you could savor some creamy pudding. Pudding mixes are made to be blended with firm tofu. One brand, Mori Nu, contains 30 milligrams of isoflavones per 1/2 cup. Or simply add 2 cups of soy milk to your favorite fat free pudding mix. Savor a smoothie. For another quick dessert, blend 1/2cup silken tofu with '/2cup each fresh berries, nonfat yogurt, and skim milk. Add a dash of vanilla or honey if you like. Dig into pizza. "Soy can transform pizza from everyone's favorite 'fun' food into serious nutrition," writes Patricia Greenberg in her book The Whole Soy Cookbook. Start with a homemade crust that contains soy flour, add tomato sauce and shredded soy mozzarella cheese, then top it with crumbled soy sausage or soy pepperoni. Delicious. Kick back with a latte. Microwave 1 cup of vanilla soy milk for 60 seconds, then add 1 tea spoon of instant coffee. No need for sugar vanilla soy milk is sweet. This elegant beverage packs 30 milligrams of isoflavones. Go nuts. If you're hooked on roasted peanuts, try soy nuts. They are a concentrated source of isoflavones and a tasty, high protein alternative to other roasted nuts, says Patricia Murphy, Ph.D., professor in the food science and human nutrition department at Iowa State University in Ames. "They taste somewhat like peanuts and make a great snack." Slip soy into sweets. Bake with soyflour, suggests Dr. Murphy. Just 1/2 cup contains 30 to 50 milligrams of isoflavones. When baking quick breads and muffins, replace one quarter to onethird of the total flour with soy flour. In yeastraised recipes, use only 15 percent soy flour, or just a little more than 1/8 cup. (Soy flour is gluten free, so expect yeast raised breads to be denser in texture.) You can find soy flour in natural food stores. Keep it in the fridge or freezer; soy flour goes bad more quickly than processed white flour. Play hide the tofu. If you're exploring the countless delicious ways to prepare tofil, take a bow. But if you just want to hide the stuff, add cubed tofu to soups, stews, chill, and spaghetti sauce. Take a powder. Add 2 to 3 tablespoons of powdered isolated soy protein (ISP) to milk, juice, or health shakes, suggests Dr. Burke. Available at health food stores, ISP is a simple way to get soy protein and isoflavones. Pass up ready made soy shakes, however. "They tend to contain a lot of sugar and fat and may not be as healthy as you think," he says. Get out the ketchup. Try the new breed of soy hot dogs, burgers, and sausage (as well as the many soy cheeses and yogurts), suggests Dr. Burke. While these products contain few or no isoflavones, they are still lower in total and saturated fat and cholesterol than their full fat counterparts. "And that's still to your benefit," he says. 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