Guest guest Posted March 21, 2003 Report Share Posted March 21, 2003 > I copied this from Tucson Vegetarian Newsletter about one > year ago > > > > ================ > 1. TOFU PHOBIA > ================ > Nothing strikes fear into the hearts of the American junk food lover > like the four letter word: TOFU! Just mentioning the white, nearly > tasteless > blob sends shivers down the spines of otherwise adventurous foodies. > > Why is this health food so maligned? > > For one thing tofu looks like spackling compound or creamy white cheese > depending on how you look at it. > > Way Back in the '60s, tofu was thought of as obscure commune food, and > linked to words like Chakra and Yoga. > > Tofu is starting to fight back! " This is a stupid food prejudice, " I > recently overheard one package of bean curd say to another. " We are one > of the best things to happen to the American diet in the last 20 years, > yet > we are still vilified by the public and media alike! " > > The FDA, American Heart Association, and North American Menopause > Society agree. They recommend that Americans eat more soy protein to > lower > their cholesterol, protect their hearts, and reduce menopausal symptoms. > > New research shows that eating soy is associated with stronger bones, > reduced menstrual disturbances like PMS, and reduced risk of breast, > endometrial and prostate cancer. Studies also show soy helps you lose > weight by blocking storage of fat. > > To help Tofu clear its name this week's Goodies News is filled with > luscious recipes, healthy articles, web links and more! > > > *** LEMON TOFU PICATTA *** > > 1 tablespoon virgin olive oil > 1/4 cup lemon juice, freshly squeezed > 1 pound firm tofu, drained and cut into steaks or cubes > 1 tablespoon garlic, minced > 2 tablespoons capers > 1 teaspoon oregano > 1 teaspoon basil > 2 tablespoons parsley, minced > Dash white pepper > > Heat oil in medium saute pan and add spices. Add tofu and lemon juice > and > continue cooking. Add remaining ingredients and saute till tofu is > lightly browned. Serve over steamed vegetables, mashed potatoes, rice > or pasta. Serves: 6 > > =========================== > 2. SOY GOOD FOR YOU > =========================== > > Did you know that soy products like tofu are good for your heart, > cholesterol, menopause, osteoporosis and cancer risk? > > The National Cancer Institute has found that chemicals called > Isoflavones may have anti-carcinogenic qualities. Soy products are one > of the few > foods available to us that contain these chemicals. Women with diets > high in soy protein appear to have lower rates of breast cancer compared > to women who do not consume soy. > > Soy is also commonly 'prescribed' to women going through menopause. Many > women find that by including soy in their diet, hot flashes are > minimized and estrogen treatment unnecessary. > > A diet high in soy protein reduces the risk of heart disease. Tofu > contains no cholesterol and is low in saturated fats. Studies have found > that patients who switch from animal protein to soy protein lower their > LDL cholesterol and suffer from heart disease about 25% less often than > their non-soy-eating counterparts. > > Soy has also been linked to lowered risk of colon cancer, kidney disease > and osteoporosis. As researchers, and the general public, are taking > more interest in the health benefits of soy, we are expecting to hear > more > positive reports! > > For vegetarians tofu is a godsend. The soybeans that tofu comes from > are one of the richest sources of protein. The protein found in > soybeans is > a " complete protein, " meaning it contains all 8 necessary amino acids. A > three-ounce serving of tofu contains more protein than three ounces of > hamburger meat! > > *** CHEESECAKE ALA TOFU *** > > 4 oz. honey graham crackers > 2 tablespoons olive oil > 1 cup pineapple juice > 2 tablespoons gelatin > 1 pound silken tofu > 6 tablespoons honey > 6 tablespoons freshly squeezed lemon juice > 1 1/2 teaspoons grated lemon peel > > Crumble the graham crackers, add olive oil and mix thoroughly. Press the > cracker mixture into a lightly greased 9-inch pie pan evenly. Bake crust > for 10 minutes at 350 degrees and allow it to cool. Bring pineapple > juice to a near-boil. Stir in the gelatin gradually and simmer until it > is dissolved. Cool for at least 10 minutes. Combine remaining > ingredients in blender with the pineapple juice mixture. Pour into the > baked crust. Refrigerate 3 to 4 hours. > > ==================== > 3. FAT-FIGHTING TOFU > ==================== > > Most Americans struggle with their weight. In fact, despite years of > media advertising pushing weight loss equipment and pills, Americans are > fatter than ever. > > To complicate the fat issues even more are declining estrogen levels for > many middle-age women. Suddenly they find it more difficult to maintain > their trim figure of previous years. With decreased physical activity, > men face the same weight gain problem as they age, too. > > Then there are the dangers that increased body fat levels have -- > leading to increased risk of several diseases, including heart disease, > stroke, > bone fractures, breast cancer and numerous other cancers. > > So how can soy protein help? Well, soy is naturally a low-calorie, > low-carbohydrate food, but doctors at Iowa State University have > recently documented two key properties of soy protein that help WEIGHT > LOSS > INDEPENDENT OF CALORIE CONTENT. > > In other words, soy has inherent beneficial properties, separate from > low calorie content, that can help with weight loss! > > The study shows that consumption of soy protein rich in isoflavones > DECREASES FAT STORAGE -- WHILE INCREASING MUSCLE MASS. The researchers > concluded that, " Isoflavone-rich soy may decrease fat storage and > prevent loss in lean tissue during menopause. " > > This study says soy can help decrease the amount of fat your body > stores, meaning that you convert fewer calories into fat from whatever > food you > eat. AND soy protein is good at controlling insulin levels (read the > buzz on soy and diabetes below). Reduced insulin fluctuations results in > fewer " sugar cravings. " Binge eating due to sugar cravings often > defeats > even the most Herculean diet efforts. > > Soy can also increase your muscle mass. Your muscles burn > energy/calories for daily maintenance and during exercise. Increased > muscle mass burns more daily maintenance calories even if you are not > exercising. This > means that you lose even more weight even if you do nothing! Soy can > also improve your energy levels (which may get you interested in an > exercise > program). > > Soy is an excellent dietary choice for low-fat protein that can help you > stay fit and trim. > > ================================== > 4. SOY, IT'S WHAT'S FOR BREAKFAST > ================================== > > BY: Patti Landers, Ph.D., RD/LD > > I've found the perfect commuter breakfast. It is fast, easy, and may > lower cholesterol, promote healthy bones, help prevent leukemia and > cancers of > the breast, colon, lung, and prostate, and reduce unpleasant symptoms of > menopause. > > What is this super food? It is a soy shake. Even tofu-haters like it. > What is in soy that makes it so good? > > Soy contains isoflavones. These substances are very weak versions of the > estrogen hormones found in the body. The two primary isoflavones in > soybeans are daidzein and genistein. Other foods have small amounts of > isoflavones, but only soy has large amounts of these plant chemicals. > Isoflavones are probably responsible for the beneficial effects of > eating soy. They are not found in soybean oil or soy sauce. The highest > amount > of isoflavones can be found in toasted soy nuts or cooked soybeans. But > soy > flour, soymilk, tofu, and tempeh also contain significant amounts. > Products like soy hot dogs and soy ice cream are low in isoflavones. > Protein powder made from soy protein isolate also tends to be low in > isoflavones. As with most supplements, the tablets containing these > plant chemicals may not be as effective as the isoflavones found in > actual > food. > > The American Soy Board reports that just one serving of soy foods, such > as one cup of soymilk or 1/2 cup of tofu, contains enough isoflavones > to be > beneficial. To get the cholesterol-lowering effect, it is necessary to > eat 25 g or more of soy protein a day. A half-cup of tofu has about 10 > grams > protein. A cup of soymilk has 7 grams. > > I also like eating soy because it is high in magnesium. One half-cup > tofu has 40% of the recommended daily amount of magnesium. This is > important > because multivitamin/mineral supplements only supply 25% of the daily > value for magnesium. And, most people are not eating enough green leafy > vegetables. Depending on how it is manufactured, tofu may or may not be > a significant source of calcium. > > I am getting my isoflavones by drinking a tofu shake each day. > > Tofu Shake > > In the blender combine one 12-oz box firm tofu, 1 cup milk or fortified > soymilk, and 1 cup unsweetened frozen fruit like strawberries or > blueberries. Add > sugar or artificial sweetener (I use 4 of the pink packets) to taste. > > Divide into two portions. Each strawberry shake made with 1% milk and > low-fat tofu has 132 calories, 13 grams carbohydrate, 15 grams protein, > 3 grams fat, and about 50 mg isoflavones. It also tastes great if you > make > it with juice instead of milk and omit the sweetener. > > You can make this shake the night before and refrigerate it. It has the > protein of two eggs, no cholesterol, and is faster than the > drive-through window where I find it too easy to grab a sausage biscuit > that doesn't > do a thing to preserve bones, prevent cancer, or make me less cranky! > > > ==================== > SOY VS. DIABETES > ==================== > > Over 16 million Americans have Diabetes, an illness characterized by > " high blood sugar " levels (hyperglycemia). This illness can lead to > premature > heart disease, kidney failure, blindness, nerve damage and poor-healing > ulcers on the lower extremities. Many doctors are now recommending soy > for diabetics because it addresses 5 major concerns associated with the > disease: > > 1. Soy lowers risk of heart disease. Both the FDA and the American > Heart Association recommend eating more soy to lower cholesterol and > heart > disease risk. An exciting new study shows soy protein nutrients reduce > negative effects of hyperglycemia on LDL cholesterol. Hyperglycemia is > known to change " bad " LDL cholesterol into an even worse form of LDL > that causes artery-clogging plaques. Soy nutrients can help slow this > development. > > 2. Soy helps maintain kidney health. Consumption of soy protein improves > kidney filtration function, and is a recommended protein source for > those with Chronic Renal Failure. > > 3. Soy promotes healthy eye function - at least in diabetic mice - by > hindering " diabetic retinopathy " (new blood vessel growth over the > retina leading to blindness). This property of soy is called > " anti-angiogenesis. " > > 4. Soy may decrease neuropathic nerve pain associated with diabetes. > Hyperglycemia can lead to nerve damage over the years. Recent studies > show that soy protein reduces nerve-related pain. > > 5. Soy protein is great for weight loss. Insulin resistance in Type 2 > diabetics is often improved with weight reduction and may even > completely disappear with adequate weight loss. > > > Research suggests that all diabetics can benefit enormously with the > addition of soy to their diets. > > *** TOFU-GUACAMOLE SPREAD *** > > I package of silken tofu > 1/2 tablespoon lemon juice > 1 tablespoon olive oil > I smashed, very ripe avocado > 2 tablespoon minced onion > Dash of Tabasco sauce > > Blend ingredients until smooth. Using a blender is very helpful, but not > necessary. For best flavor, allow the spread to sit for at least 30 > minutes before serving. > > ================== > 6. TOFU PRIMER > ================== > > Most major grocery stores now stock tofu somewhere near their fresh > vegetables. You will find it in plastic containers packed with water > around the tofu. > > On your first shopping trip for tofu, you will notice that there are two > basic kinds of tofu with a growing number of varieties (low fat, > marinated etc.): Silken and Firm. Silken tofu is SOFT, making it more > difficult > to cook with. It doesn't absorb flavors as well as firm tofu (tofu > itself > has very little flavor, although some people describe it as slightly > nutty). > Silken tofu is best used in soups, salads, shakes and deserts. > > Firm tofu is, well -- firm. This makes it easier to work with in > stir-fries, baking and grilling. > > The first step to preparing firm tofu is to drain the water out of the > tub. Next, you should wrap the tofu in paper towels. Place the tofu in a > colander and put a plate and a weight (like a can of soup) on top of the > tofu. Let this sit for an hour. This will make the tofu much easier to > cut and less likely to crumble during cooking. > > Most people first try tofu in a stir-fry. This may be the easiest way to > find the tofu flavors you like best. Experiment with different flavors > and sauces to find your favorite way to enjoy tofu. > > To make a stir-fry, simply cube or slice the tofu into bite-size pieces > and use it as you would chicken or beef. Marinate and cook the tofu > first, then add the veggies to the stir-fry. Extra-firm tofu is less > likely to > fall apart in a stir-fry, especially if you drain it well and press it. > Even so, care should be taken when using your spatula. To to this group, send an email to: > WorldVegs- > Quote Link to comment Share on other sites More sharing options...
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