Are you soy-sensitive? Don’t worry, a lot of people are. According to experts, it’s one of the more common food allergies, especially in babies and children. The type of allergic reaction you may have to soy is unpredictable, but it's usually mild. If you’re also allergic to other types of legumes or are already on a gluten-free or dairy-free diet, you might be sensitive to soy as well. Read all labels before preparing food and talk to your doctor about whether you should carry an epinephrine a…
to-injector (such as an EpiPen®, Auvi-Q™ or Adrenaclick®) with you at all times. In the meantime, we can help you stay healthy! Explore delicious recipes for allergy-friendly meal planning on Yummly.
Traditional soy-free breakfast foods are relatively easy to prepare. The classic comfort food meal of bacon or Italian sausage, egg, and toast is an option if you buy eggs that come from chickens fed a soy-free diet. Look for eggs from hens that are fed wheat, oats, barley, corn, or alfalfa and read your egg labels carefully!
Potatoes, such as crispy hash browns or roasted home fries, served with homemade gluten free and soy free BBQ sauce is also a safe soy-free side dish. Whole wheat toast or English muffins are a great option on their own and when you need something to sop up all the yummy egg-yolk from your plate. Other breakfast food favorites like waffles and pancakes are relatively easy to make without using soy as long as you stick to a homemade recipe over a store-bought mix. There are even some maple syrups that are soy-free, but always check the ingredients label before you buy. If you’re looking to stay on the lighter side for breakfast, yogurt and fruit are naturally soy-free.
Soy-Free Lunch & Dinner
Balanced meals can be hard to come by if you are on a soy-free diet, especially if you eat out or buy a lot of prepared food from the grocery store. The safest bet for a soy-free lunch or dinner is to commit to cooking at home. If you do eat on the go often, prepare batches of food in advance so if you are ever in a situation where food ingredients are unknown, you always have something to eat.
Our favorite ingredients for simple and safe lunch and dinners include whole grains, fruits, and vegetables. You can safely prepare baked or mashed potatoes (they’re soy free!) ahead of time and alternate toppings for variety. Keep bacon bits, chives, portobello mushrooms and sour cream on hand (also soy-free!)
When you’re main dishes includes whole grain bread, crackers, and quinoa, be sure to plan ahead. These items are usually soy free, but not always (check the ingredients). Once you get the green light, these grains pair well with lean meats, cheeses, and eggs. To create a balanced meal, serve with fresh vegetables -like roasted broccoli or butternut squash spirals. Avoid bottled dressings and marinades since they’re more likely to have soy ingredients. Hoping to skip the bread? Create a vegetable stir fry using rice which in most cases is also soy-free. Just because you're soy-free doesn't mean you can't have a delicious Asian-inspired meal - omit the soy sauce and tofu and pair your veggies and rice with lean meat like grilled chicken breasts instead!
For dinner, many popular main courses and sides that are soy-free are starches, such as pasta, risotto, or rice. You could top your risotto or rice with vegetables and lean meat (like chicken or turkey) to create a healthy bowl or try wrapping soy-free black beans and shredded cheese in a whole wheat tortilla for a delicious, protein-packed burrito approved by both parents and kids! Any way you top it, Yummly is your one-stop site for exploring new delicious soy-free recipes meals.