soy power.Mounting evidence confirms the value of adding soy foods to your diet. Protein foods achieved the powerful position among foods in diets years ago. And when science revealed that soybeans had an amino acid amino acid (əmē`nō), any one of a class of simple organic compounds containing carbon, hydrogen, oxygen, nitrogen, and in certain cases sulfur. These compounds are the building blocks of proteins. profile similar to meats, they began the climb into that coveted cov·et v. cov·et·ed, cov·et·ing, cov·ets v.tr. 1. To feel blameworthy desire for (that which is another's). See Synonyms at envy. 2. To wish for longingly. See Synonyms at desire. power place. Science continues to find other reasons beyond their amino acids to include soybeans in healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. diets. More than protein, now soybeans
are appreciated for their isoflavones isoflavones (īˑ·sō·flāˈ·vōnz),n.pl phytoestrogenic compounds found in various plants, including red clover and soy. , powerful antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. , their excellent fiber content, their fatty acid fatty acid, any of the organic carboxylic acids present in fats and oils as esters of glycerol. Molecular weights of fatty acids vary over a wide range. The carbon skeleton of any fatty acid is unbranched. Some fatty acids are saturated, i.e. profile, and their many micronutrients This is a list of micronutrients. Vitamins
Diets containing soy have been shown to lower LDL LDL - ["LDL: A Logic-Based Data-Language", S. Tsur et al, Proc VLDB 1986, Kyoto Japan, Aug 1986, pp.33-41]. (bad) cholesterol and raise HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. (good) cholesterol. Soybeans have about half the total fat per serving as meat. Most of the fat is polyunsaturated fat, with moderate amounts of monounsaturated fat monounsaturated fat A saturated fatty acid–ie, an alkyl chain fatty acid with one ethylenic–double bond between the carbons in the fatty acid chain. See Fatty acid, Saturated fatty acid; Cf Polyunsaturated fatty acid, Unsaturated fatty acid. and very little saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be . The profile for meat is the opposite, with very little polyunsaturated fat and roughly equal amounts of saturated fat and monounsaturated fats. Saturated fat and total fat seem to be more important than cholesterol in diets in the formation of artery-clogging plaques. Diets using soy have been established to potentially slow the rate of prostate cancer prostate cancer, cancer originating in the prostate gland. Prostate cancer is the leading malignancy in men in the United States and is second only to lung cancer as a cause of cancer death in men. growth. The University of Texas recommends that prostate cancer patients consume diets that include: * Less than 20 percent calories from fat * At least five fruits/vegetables per day * High amounts of fiber (25-30 grams) * 800 IU vitamin E * 500 milligrams vitamin C * 40-60 grams of soy protein (as a soy isolate powder or whole soy foods) Such a level of soy protein could be a challenge to eat every day: A cup of soybeans has 29 grams; 1/2 cup miso (Multiple Inputs Single Output) Pronounced "my-so," it is the use of multiple transmitters and a single receiver on a wireless device to improve the transmission distance. See MIMO. , 16 grams; 1/2 cup tempeh tem·peh n. A high-protein food of Indonesian origin made from partially cooked, fermented soybeans. [Indonesian tempe, from Javanese, soybean cakes.] , 16 grams; 1/2 cup firm tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. , 20 grams. The Food and Drug Administration allows a health claim for products that contribute to a diet that includes 25 grams of soy protein per day. An increasing number of soy foods with at least 6 1/4 grams of soy protein per serving are displaying the health claim on their label. Soy foods in the diets of postmenopausal post·men·o·paus·al adj. Of or occurring in the time following menopause. postmenopausal Change of life Gynecology adjective Referring to the time in ♀ when menstrual periods stop for ≥ 1 yr women seem to reduce the symptoms of menopause, perhaps through estrogen-like factors in the soybean soybean, soya bean, or soy pea, leguminous plant (Glycine max, G. soja, or Soja max) of the family Leguminosae (pulse family), native to tropical and warm temperate regions of Asia, where it has been . Along with causing fewer hot flashes, soy compounds may be protective for heart disease, osteoporosis, or other outcomes of lowered estrogens Estrogens Hormones produced by the ovaries, the female sex glands. Mentioned in: Acne, Polycystic Ovary Syndrome estrogens (es´trōjenz), n. as the years go by. The list of chronic diseases that are positively affected by soy foods continues to grow. Among those currently studied are: * Heart disease * Cancers (prostate and breast) * Ostoporosis * Renal disease * Menopausal symptoms The evidence is mounting that soy foods are beneficial to health. They are not new to the culinary scene, however. Interest in them dates back to 2838 B.C., when the soybean plant was described in China. John Harvey Kellogg John Harvey Kellogg (February 26, 1852 – December 14, 1943) was an American medical doctor in Battle Creek, Michigan who ran a sanitarium using holistic methods, with a particular focus on nutrition, enemas and exercise. was testing soy foods in his kitchen in the early 1900s. In 1949 the United States Department of Agriculture United States Department of Agriculture (USDA), n.pr established in 1862, USDA is responsible for the safety of meat, poultry, and egg products. It conducts ongoing research in areas from human nutrition to new crop technologies and also helps ensure open published a brochure describing how to cook soybeans. William Shurtleff and Akiko Aoyagi published The Book of Tofu in 1975, which has sold 600,000 copies since then. The "hippies" advanced the cause of soy in the 1970s. Today, no longer "hippie" food, soy food sales topped $1 billion in 1996, with 26 million Americans reporting that they eat soy. Won't you join the growing numbers who are looking for healthful foods? Possibly soy? New soy products enter the market frequently that are convenient to use, taste good, and benefit your health. Try a power food--soy in one of its many forms. CREAMY TOMATO SOY SOUP
1 10 3/4-ounce can condensed tomato
soup
1/2 cup low-fat silken tofu, pureed in
blender
1 1/4 cups low-fat soy milk
1 cup diced tomatoes, with juice
4 T. roasted soy nuts (optional)
In a saucepan, stir soup, tofu, and soy milk together. Add tomatoes. Simmer to heat through. Stir frequently. Garnish individual servings with soy nuts, if desired. Serves: 4. Calories per serving: 130; protein: 6 grams; fat: 4 grams; carbohydrate: 19 grams; cholesterol: 0 milligrams; fiber: 3 grams. SOY BREAD PUDDING
2 cups plain soy milk
2 T. margarine
2 slightly beaten eggs
1/2 cup granulated sugar
1/3 cup raisins
1 t. vanilla
1/4 t. cardamom
1/4 t. coriander
1/4 t. salt
6 slices cubed, dry whole-wheat
bread
3/4 cup firm tofu, cut into small cubes
2 T. chopped soy nuts
Preheat oven to 350 [degrees] F. Combine soy milk and margarine in a saucepan. Heat until soy milk is scalded; remove from heat. In a large mixing bowl, combine eggs, sugar, raisins, vanilla, cardamom cardamom (kär`dəməm): see ginger. cardamom Spice consisting of whole or ground dried fruit, or seeds, of Elettaria cardamomum, a perennial herb of the ginger family. , coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. , and salt. Stir in bread cubes until thoroughly coated. Lightly fold in the tofu cubes. Add soy milk; mix until blended. Pour into an ungreased 1 1/2-quart casserole. Sprinkle the top with soy nuts. Place the casserole in a larger casserole dish filled about one inch deep with hot water. Bake uncovered for 40 minutes or until firm to the touch. Let set for 15 minutes before serving. Slice into 8 pieces. Serves: 8. Calories per serving: 200; protein: 8 grams; fat: 7 grams; carbohydrate: 28 grams; cholesterol: 54 milligrams. MUNCHEE TRAIL MIX 2 1/3 cups fat-free caramel corn 1 1/4 cups broken salted pretzel sticks 1/2 cup roasted salted soy nuts 1/3 cup sliced almonds Mix all of the above ingredients together. Serves: 8. Calories per serving: 122; protein: 5 grams; fat: 4 grams; carbohydrate: 19 grams; cholesterol: 0 milligrams. BASIL LEMON TEMPEH PITA
8 ounces (1 package) tempeh
1/4 cup soy oil
1/4 cup lemon juice
1/4 t. basil
1/8 t. oregano
1/8 t. thyme
2 t. soy oil
4 whole-wheat pitas, warmed and
cut in two pockets
4 cups lettuce, thinly sliced
1/2 cup red onion, chopped
1 cup tomatoes, chopped
Steam tempeh for 20 minutes; cool. Slice into 1/4-inch slices. Combine oil, lemon juice, herbs. Marinate mar·i·nate v. mar·i·nat·ed, mar·i·nat·ing, mar·i·nates v.tr. To soak (meat, for example) in a marinade. v.intr. To become marinated. tempeh in mixture covered for 1 hour in the refrigerator. Remove tempeh from marinade; reserve marinade. Over medium heat, saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. tempeh in oil until lightly browned on both sides. Place two slices of warm tempeh in each pita pocket. Stuff with lettuce, onion, tomato, and drizzle of reserved marinade. Serves: 8. Calories per serving: 160; protein: 9 grams; fat: 4 grams; carbohydrate: 25 grams; cholesterol: 0 milligrams. TEMPEH TOPPER OR STUFFER
1/4 cup chopped onion
1 T. soy oil
1/2 t. minced garlic
1 cup medium salsa
2 cups diced tomatoes with juice
1/4 t. cumin
1 8-ounce package Tempeh,
crumbled
Over medium heat, saute onions in oil until translucent. Add garlic; cook for 1/2 minute. Add salsa, tomatoes, cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , and tempeh. Simmer for 20 to 25 minutes, stirring occasionally. Serve over rice, noodles, or baked potato. Can also be served in a pita or wrapped in a flour tortilla. Serves: 6. Calories per serving: 130; protein: 8 grams; fat: 5 grams; carbohydrate: 14 grams; cholesterol: 0 milligrams. SOYBEAN, RICE, & LENTIL lentil, leguminous Old World annual plant (Lens culinaris) with whitish or pale blue flowers. Its pods contain two greenish-brown or dark-colored seeds, also called lentils, which when fully ripe are ground into meal or used in soups and stews. SALAD
1 15-ounce can whole soybeans,
drained
1 cup cooked brown rice
1 cup canned kidney beans, drained
1/2 cup canned lentils, drained
1/4 cup ranch dressing
1/8 cup chopped red onion
4 cups torn red leaf lettuce
Combine ingredients in a large bowl, except the lettuce. Marinate for 1 hour in the refrigerator. Serve over lettuce. Serves 4. Calories per serving: 300; protein: 29 grams; fat: 9 grams; carbohydrate: 39 grams; cholesterol: 0 milligrams. GRILLED TOFU & VEGETABLE SANDWICH
12 thin slices of each of the following:
zucchini, baby eggplant, red
onion, and red bell pepper
(lightly oiled and grilled)
12 1/4-inch-thick slices (1 1/2 ounces
each) firm tofu, grilled
1 10-inch round plain focaccia bread,
sliced lengthwise in half
Herb Seasoning
1/2 t. each dried oregano and thyme
1/4 t. each basil, garlic powder, and
salt
Combine herb seasonings; divide in half. In a large bowl, toss grilled vegetables with half of the seasoned mixture. Place grilled pieces of tofu in an even layer on the bottom half of the bread. Sprinkle with remaining seasoning. Place vegetables on top of tofu; top with bread. Cut into six sandwiches. Microwave for 30 seconds just until slightly warm. Serves: 6. Calories per sewing: 280; protein: 15 grams; fat: 11 grams; carbohydrate: 33 grams; cholesterol: 0 milligrams. TOFU & BEAN STEW
1 onion, chopped
3 cloves garlic, sliced
1 t. soy oil
1 16-ounce package extra-firm tofu,
drained and crumbled
1 19-ounce can kidney beans
1 28-ounce can crushed tomatoes
1 green pepper, chopped
3 carrots, sliced
1 cup niblett corn, canned or frozen
1 t. cumin
salt to taste
2 bay leaves
In a large skillet, saute onions and garlic in oil. Add tofu, and continue to saute until tofu is lightly browned. Add remaining ingredients and simmer for 45 minutes. May be made a day ahead of serving to blend flavors. Serves: 6. Calories per serving: 250; protein: 15 grams; fat: 6 grams; carbohydrate: 37 grams; cholesterol: 0 milligrams; fiber: 11 grams. QUICK MIX COOKIE BARS
2 16-ounce packages refrigerated
chocolate-chip or oatmeal slice-and-bake
cookie dough
nonstick cooking spray
1 10.5-ounce package firm silken tofu
2 eggs
1 cup sugar
1 t. vanilla
Preheat oven to 350 [degrees] F. Soften one roll of cookie dough. Spray the bottom of a 9" x 13" baking pan with nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective spray. Line the bottom with the softened cookie dough, spreading to all sides. In a food processor, combine tofu, eggs, sugar, and vanilla until smooth; spread over cookie dough. Drop second roll of cookie dough by the teaspoonful tea·spoon·ful n. pl. tea·spoon·fuls Abbr. t. or tsp. The amount that a teaspoon can hold. Noun 1. on top of the filling. Bake for 40 to 45 minutes. Yield: 36 bars. Calories per bar: 150; protein: 2 grams; fat: 6 grams; carbohydrate: 23 grams; cholesterol: 20 milligrams. For variety, sprinkle shredded coconut, chopped nuts, and/or raisins on top of the to fu mixture before adding the second roll of cookie dough. FRUIT SHAKE 1 10.5-ounce package soft tofu 1 small ripe banana 1 cup frozen sweetened strawberries Blend or process all ingredients in a food processor until smooth. Serve chilled. Serves: 4 (1/2 cup each). Calories per serving: 140; protein: 6 grams; fat: 3 grams; carbohydrate: 25 grams; cholesterol: 0 milligrams; fiber: 3 grams. SOY POWER RECIPES Mushroom Leek Miso Soup Tofu Salad Grilled Tofu & Vegetable Sandwich Creamy Tomato Soy Soup Soy Bread Pudding Munchee Trail Mix Basil Lemon Tempeh Pita Tempeh Topper or Stuffer Soybean, Rice, & Lentil Salad Tofu & Bean Stew Quick Mix Cookie Bars Fruit Shake Mushroom Leek Miso Soup 4 T. miso 4 cups water 3 cups sliced mushrooms 3/4 cup leeks, sliced in half circles 1 T. soy oil 1 t. minced garlic 1/4 t. salt Dissolve miso in water. In a large skillet, saute mushrooms and leeks in oil until tender. Add garlic and cook for 1/2 minute. Add miso dissolved in water and salt. Simmer 15 minutes. Serve hot. Serves: 4. Calories per serving: 100; protein: 4 grams; fat: 5 grams; carbohydrate: 11 grams; cholesterol: 0 milligrams. Tofu Salad
2 one-pound containers reduced-fat,
firm tofu (drained and pressed)
2 garlic cloves, minced
2 T. honey
1 T. soy oil
2 T. reduced-sodium soy sauce
cooking spray
12 cups cleaned, fresh mixed
salad greens
3/4 cup chopped red bell peppers
1 1/2 cups broccoli florets
6 ounces blanched pea pods,
cut in half
1 1/2 thinly sliced carrot coins
1/3 cup reduced-sodium soy sauce
1/4 cup water
2 T. lemon juice
2 T. sesame oil
Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams. Georgia Hodgkin, Ed., R.D., F.A.D.A., is the grandmother of Lynae, Hollyn, Savannah Savannah, city, United States Savannah, city (1990 pop. 137,560), seat of Chatham co., SE Ga., a port of entry on the Savannah River near its mouth; inc. 1789. , Joel, Kaia, and Sophia, all of whom enjoy good vegetarian food. Their repertoire of soy just keeps growing. |
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