Virtues of Soy

Welcome . . .

2009-08-07T12:44:00.001-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Welcome . . .

To The Virtues of Soy Website!

Discover How Soy Can Benefit Your Health, Which Soy Foods Are Best, and How Easy It is To Make Soy Foods Taste Really Great!

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"Let Thy Food Be Thy Medicine, and Thy Medicine Be Thy Food"
Hippocrates, Father of Medicine
460-377 B.C.

"Nothing Will Benefit Human Health And Increase Chances For Survival Of Life On Earth As Much As The Evolution To A Vegetarian Diet"
Albert Einstein, Physicist
1879-1955

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This website will provide you with information about soy foods and the book "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert.

Here you will find out about soy's health advantages, the best types of soy foods, their culinary versatility, and how to enjoy a new way of eating and living. So come on in and have a look around. (Click on any of these links to go directly to each section, or continue down this page to find out what the author has to say . . . )

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● Get Information About The Author, Monique N. Gilbert

● Find Out What This Book Is About & How It Can Be Ordered
● Learn About Soy's Many Health Benefits
● Read Answers To Frequently Asked Questions About Soy
● Discover The Healthy Soy Foods Used In This Book
● Explore The Soy Health Articles by Monique N. Gilbert
● Try The Recipe Of The Month

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Monique N. Gilbert, B.Sc.
_______________________________________________________
Natural Health Advocate,
Certified Personal Trainer/Fitness Counselor,
Vegetarian and Vegan Recipe Developer,
Soy Food Connoisseur,
Author, Artist and Freelance Writer

"Don't put off your health any longer! Remember that you are in control of what and how you eat. Your body needs balanced, high-quality, nutrient-dense foods to function properly, fight off illness and achieve peek performance. Your taste buds need healthy foods to be delicious in order to become a permanent part of your daily diet.

Start taking an active role in improving your health and well being by including soy foods in your everyday cooking and learn how to make them taste absolutely wonderful. Eat well, live long and be grateful for what you have in this life!"

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If you're serious about enhancing your health and diet,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click Here to go to the
Book Description & Ordering Information Page
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you are concerned about soy,
please visit these two excellent sites that go into great detail about soy safety
and who's behind the anti-soy campaign.

1. By John Robbins (The Food Revolution and EarthSave)
http://www.foodrevolution.org/what_about_soy.htm

2. By Virginia Messina, MPH, RD & Mark Messina, PhD (Vegan Outreach)
http://www.veganoutreach.org/health/soysafe.html

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Want to learn more about natural health, nutrition, fitness & stress-free living?

Then visit Monique's other sites!

Click Here to go to the Healthy Advice Blog Q&As

Click Here For Information About Monique's Health & Wellness Writing

Click Here For Information About Monique's Tropical Miami Beach Weddings

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E-mail: virtuesofsoy@yahoo.com
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Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Book Description & Ordering Information . . .

2009-08-06T14:09:00.000-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Title: Virtues of Soy: A Practical Health Guide and Cookbook

Author: Monique N. Gilbert

ISBN: 1-58112-706-5

Retail Price: $19.95 US

Size: 200 pages - 5 1/2" x 8 1/2" - Softcover

Publisher: Universal Publishers

Scroll down for ordering info

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What Is This Book About?

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Virtues of Soy: A Practical Health Guide and Cookbook is based on and backed by solid scientific and medical research. This book . . .

● Describes major medical conditions and diseases common in America, which soy can positively effect.
● Examines exactly how soy can prevent, and possiibly reverse, these disorders and illnesses.
● Details which soy foods are best, and how much is needed to achieve optimum health benefits.
● Explains how to incorporate soy and soy-based products into your daily diet.
● Provides 169 incredibly delicious, easy-to-follow, soy enriched recipes.
● Includes a useful glossary to define the various soy foods and ingredients used in the recipes.
● Contains a helpful index, which makes looking up any topic or recipe quick and easy.

Not only is this book a practical health guide and magnificent cookbook, it is truly the only comprehensive soy reference manual you will ever need!
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How Can I Order A Copy Of This Book?

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There are two ways to order this book:

(1). Online though various Internet booksellers, and
(2). By "Special Order" at your favorite bookstore.
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(1). The Fastest Way To Order This Book Is From Online Booksellers Like . . .

● Amazon.com (USA) Click Here To Go To Amazon.com
● Amazon.ca (Canada) Click Here To Go To Amazon.ca
● Amazon.co.uk (England)

Click Here To Go To Amazon.co.uk
● Books A Million.com Click Here To Go To BooksaMillion.com
● Buy.com Click Here To Go To Buy.com

: : You Can Also Order This Book Direct From The Publisher (Universal Publishers)!

Available in 2 editions . . .
Paperback $19.95 US
Electronic PDF $9.00 US

Click Here To Go To Universal Publishers

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(2). The Next Way Is By "Special Order" From Local Bookstores . . .

Your favorite bookstore can "Special Order" this book for you, have it delivered to their store and ready for you to pick up when it arrives (usually in a few days).

PLEASE NOTE: You will need to tell the bookstore to search its "Books-In-Print" listing for the book title, author, ISBN and publisher. Once they look this up, they can then place the "Special Order" for you.

It's important to give the bookstore the following information:

● Title: Virtues of Soy: A Practical Health Guide and Cookbook

● Author: Monique N. Gilbert
● ISBN: 1-58112-706-5
● Publisher: Universal Publishers

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Want to learn more about natural health, nutrition, fitness & stress-free living?

Then visit Monique's other sites!

Click Here to go to the Healthy Advice Blog Q&As

Click Here For Information About Monique's
Health & Wellness Writing

Click Here For Information About Monique's
Tropical Miami Beach Weddings

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E-mail: virtuesofsoy@yahoo.com

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Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Author Bio . . .

2009-08-05T14:21:00.000-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Monique N. Gilbert

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Natural Health Advocate,
Vegetarian and Vegan Recipe Developer,
Soy Food Connoisseur,
Author, Artist and Freelance Writer.
Monique has a Bachelor of Science degree
and is a Certified
Personal Trainer/Fitness Counselor.

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● Monique was a Spokesperson, Copywriter & Recipe Developer for Vitasoy USA in 2004.

● Currently, Monique is a Wedding Officiant and Florida Notary Public, and co-founder of Tropical Miami Beach Weddings. She helps eloping couples have a romantic and stress-free destination wedding ceremony on Miami Beach with an exotic tropical theme. She also helps out-of-state couples get their Florida Marriage License by Mail before they arrive into town for their ceremony.

● Monique is also a contributing freelance writer for various magazines, websites, newsletters and other publications. Some of her recent articles have appeared in the following:

Magazines . . .
The Natural Foods Merchandiser (USA)
Family Doctor: The Magazine that makes Housecalls (USA)
Positive Health Magazine (UK)
E - The Environmental Magazine (USA)
Vegetarian Baby and Child Magazine (USA)
Magical Blend (USA)
Massage Magazine (USA)
Energy Magazine (CA)
Explore! For the Professional (USA)
Healthy Options (NZ)
Namaste Magazine (ZA)

Websites . . .
Gary Null's Natural Living (garynull.com)
VegFamily Online Magazine (vegfamily.com)
Family Health Center (pinksunrise.com)
MenopauseRX (menopauserx.com)
Veggies Unite! (vegweb.com)
50 Connect (50connect.co.uk)
Feminist Women's Health Center (fwhc.org)
Holistic Living (1stholistic.com)
Cooking Tips at Diabetic-Lifestyle.com
American Holistic Health Association (ahha.com)
Healthy Living (healthierliving.org)
All-Creatures (all-creatures.org)
Of Spirit (ofspirit.com)
Veggie Head Online (veggieheadonline.com)
Environmental News Network (ENN.com)
American Fitness Professionals & Associates (afpafitness.com)

Newsletters . . .
International Sports Sciences Association's "Pro-Trainer"
Vegetarian Society of Hawaii's "The Island Vegetarian"
American Naturopathic Medical Association's "Monitor"
International Vegetarian Union's "IVU News"
Christiane Northrup's "Empowering Women's Wisdom"
Vegetarian Society of Colorado's "Vegetarian Living"
Complementary Alternative Medical Association's "Choices"
Vegetarians of Alberta Association's "The Leading Veg"

Other publications . . .
Natural Awakenings Magazine (Miami-Dade/Florida Keys)
Edge Life (Wisconsin, Iowa, Missouri, Kansas, Nebraska, Minnesota, the Dakotas)
The Healing Path Magazine (Colorado)
Vision Magazine (California, Hawaii, Arizona)
Progressive Woman Magazine (St. Louis, Missouri)
PhenomeNEWS (Michigan)
In Light Times (Las Vegas, Nevada)
New Directions For Better Living (Florida)
Arrington's Bed & Breakfast Journal (Texas)
Suburban Life (Illinois)
The PHOENIX (Minnesota)
Outlook on Health (Ohio)
The Messenger (Southern California & Sedona, Arizona)
VISTA Magazine (Canada)

● Monique also has a Q&A blog called Healthy Advice Blog, where she answers questions about health, fitness, foods, nutrition and vegetarian diets and lifestyle.

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Background Information . . .

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Monique was born in Miami Beach, Florida. Her mother was European and her father American. This exposed her to a diverse collection of cuisines from the very start. Monique always saw her mother and Dutch grandmother cook extraordinary, culinary delights from scratch, using all natural ingredients. In the 1970's, her parents began eating a whole-grain, vegetable-rich diet. This introduced Monique to a healthier way of eating at an early age, and was the foundation of her dietary choices as an adult.

Monique grew up and went to school in the South Florida area. She graduated Summa Cum Laude in 1988 with a Bachelor of Science degree in Economics and Finance from Barry University, in Miami Shores. Monique's university experience taught her how to accurately research a topic and present it in a professional and easy-to-understand manner.

In 1989, Monique became a Certified Personal Trainer and Fitness Counselor. This increased her knowledge about health and fitness, and her understanding of the important role diet plays in a persons strength, vitality and longevity. Being concerned about health and nutrition, she and her husband (Michael Tagrin) became full-fledged vegetarians on Earth Day 1990 (April 20, 1990).

Giving up meat, fish and fowl began Monique and Michael's process of relearning how to cook. They had to learn how to provide complete protein and balanced nourishment in their diet. Their search for a good vegetable protein source lead to the exploration of soy. The writing of Virtues of Soy: A Practical Health Guide and Cookbook was the result of this decade long journey.

Monique not only researched soy's health benefits; she also created the scrumptious collection of recipes and the beautiful cover illustration. She is a fabulous writer, artist and soy food connoisseur. However, this challenging endeavor would have never been achieved without Michael's help as advisor, editor and official taste tester. The happy couple continues to reside in sunny South Florida (Miami).

In 2004, Monique was a spokesperson, copywriter and recipe developer for Vitasoy USA.

In 2006, Monique and her husband Michael formed Tropical Miami Beach Weddings. They perform marriage ceremonies, commitment ceremonies, and vow renewals on Miami Beach with an exotic tropical theme. To learn more about Monique's romantic and stress-free destination weddings, visit the Tropical Miami Beach Weddings website.

Currently, Monique still offers her expertise and knowledge about natural health, nutrition, fitness and tranquil living through freelance writings.

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To learn more about the health benefits of soy, which soy foods are best and
how to deliciously make them an everyday part of your diet,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click Here For
Book Description and Ordering Information

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Want to improve your health naturally, feel energetic, stress-free and full of life?
Get the guidance and encouragement you need to achieve your goals.

Click here to Read some of Monique's
Natural Health, Nutrition & Stress Management Articles

Click Here to go to the Healthy Advice Blog
to learn more about natural health, nutrition, fitness and vegetarian living.

Click Here For Information About Monique's
Tropical Miami Beach Weddings
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E-mail: virtuesofsoy@yahoo.com

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Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy's Health Benefits . . .

2009-08-04T14:22:00.000-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Six Ways Soy Can Benefit Your Health
by Monique N. Gilbert
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Soy, and most soy-based products, are nutritional powerhouses. Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein. Soy foods do not have any cholesterol, and most are high in fiber. In addition, soy has many vitamins, minerals, and phytochemical compounds (like isoflavones) that work together to create numerous health benefits.

Research shows that a daily intake of at least 25 grams of soy protein and 30-50 milligrams of isoflavones can improve and safeguard your health. This is the equivalent of 1-2 servings of soy foods a day. Here is a list of soy's properties and how they can positively effect you.

(1). Soy's protein and isoflavones lower LDL (the bad) cholesterol and decrease blood clotting (thrombosis), which reduces the risk of heart attack and stroke.

(2). Soy's protein and isoflavones provide antioxidants, reduce artery clogging plaque, improve blood pressure, and promote healthy blood vessels. This protects the body from free radical damage, boosts the immune system, and lowers the risk of atherosclerosis (hardening of the arteries), heart disease, and hypertension (high blood pressure).

(3). Soy's soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone related cancers, like breast, endometrial (uterine) and prostate cancer.

(4). Soy's protein enhances the body's ability to retain and better absorb calcium in the bones, while its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis.

(5). Soy's isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms.

(6). Soy's protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

Copyright © by Monique N. Gilbert. All rights reserved.

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All of these medical conditions, and the ways soy influences and affects them, are detailed in Virtues of Soy.
To learn more about the health benefits of soy, which soy foods are best, and how to deliciously incorporate them into your diet, order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

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Two excellent sites that go into great detail about soy's safety and the anti-soy campaign.
1. By John Robbins (The Food Revolution and EarthSave)
http://www.foodrevolution.org/what_about_soy.htm

2. By Virginia Messina, MPH, RD & Mark Messina, PhD (Vegan Outreach)
http://www.veganoutreach.org/health/soysafe.html

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E-Mail: virtuesofsoy@yahoo.com
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Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Food Descriptions . . .

2009-08-03T14:22:00.000-07:00

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Which Soy Foods Are In "Virtues of Soy" & Why?
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Thousands of soy-based products can be found in today's marketplace. Many are ready-made items that don't need much preparation. Virtues of Soy: A Practical Health Guide and Cookbook focuses on the soy foods that most people have difficulty in making flavorful and tasty. This book takes the mystery out of cooking with soy and teaches you how to make the following soy foods truly delectable and delicious. These soy products are generally the most nutritious of all the soy foods.

TOFU - a white, cheese-like product made from coagulated soymilk, which has been formed into blocks. Tofu made with calcium sulfate (gypsum) has the highest amount of easily to assimilate calcium per serving. Extra firm and firm tofu have more protein than soft or silken varieties because they have less water.

SOYMILK - the liquid filtered from soybeans that have been soaked, finely ground, cooked and strained. Fortified soymilk is high in protein, isoflavones, calcium, and many B-vitamins. Soymilk is an excellent substitute for cow's milk.

TEXTURED SOY PROTEIN (also known as Textured Vegetable Protein or TVP) - defatted and dehydrated soy flour that has been compressed into granular or chunk style shapes. Textured soy protein is high in protein, isoflavones and soluble fiber. When hydrated, it has a chewy meat-like texture.

TEMPEH - a fermented soy product made from cracked soybeans inoculated with a beneficial bacteria (Rhizopus oligosporus), and formed into flat blocks. This process makes it meaty/mushroom tasting and chewy. Sometimes one or more grains like millet, brown rice, barley or quinoa are added with the soybeans. Tempeh is easily to digest and extremely high in protein, isoflavones and soluble fiber.

SOY FLOUR - finely ground soybeans. Usually the soybeans are roasted and then ground into a fine powder. Soy flour comes full-fat and defatted. Both are high in protein, but the defatted variety has more protein per serving.

MISO - a fermented soy paste made from ground soybeans inoculated with a beneficial bacteria (Aspergillus orzyae). Grain, like barley or brown rice, is usually added and the paste is aged in cedar vats for 1-3 years. Miso is a strong tasting, salty condiment that enhances the flavor of cooking and provides isoflavones.

SOYNUTS - soybeans that have been soaked in water and then baked or roasted until lightly browned. They are high in protein, isoflavones and soluble fiber. Soynuts make a great portable snack when in a hurry or traveling.
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To learn how to use these soy foods in your everyday cooking and make them taste absolutely wonderful,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

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E-Mail: virtuesofsoy@yahoo.com

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Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy FAQ's . . .

2009-08-02T14:23:00.000-07:00

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Frequently Asked Questions About Soy Foods

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Q: I keep hearing so much about the benefits of soy protein. What makes soy protein so good?

A: The soybean is the only vegetable offering a complete protein profile. Soy protein is of the highest quality, equal to that of meat and dairy products, but without the cholesterol and saturated fat. It can be the sole source of protein, without causing any nutritional imbalance.

Our body breaks down protein into individual amino acids, which form helpful antibodies and enzymes. Amino acids are necessary for proper growth, development, health and maintenance. Of the twenty-two amino acids we require, our body produces only fourteen. The remaining eight are called essential amino acids, because they must come from the foods we eat.

Soy protein provides all eight of these amino acids, making it a complete protein. Besides having a higher quality protein, soybeans also have a higher amount of protein than other beans.

Soybeans have 35 to 38 percent of total calories coming from protein, while other beans only have about 20 to 30 percent. However, not all soy foods contain the same amount of protein. Extra firm and firm tofu, for instance, have more protein than soft or silken tofu because they contain less water.

Read the Nutrition Facts label on soy foods to determine the protein content. Soy protein also contains a high concentration of the phytochemical compound called isoflavones.

Q: What are isoflavones?

A: Isoflavones are a plant-based estrogen (phytoestrogen) found in soy and many soy-based products. Soy isoflavones possess a myriad of biological properties that can benefit the body.

Scientists have attributed most of soy's positive health effects to its unique combinations of protein and isoflavones. Isoflavones have the ability to interrupt the function of hormonal estrogen produced in the body. They have antioxidant capabilities that help reduce the effects of LDL (the bad) cholesterol.

Chemists at the USDA also found that the isoflavones in soy protein help certain cells screen out error-prone messages before they can do any damage to the body. The two most studied isoflavones are genistein and daidzein.

Q: What are phyto - chemicals? Are isoflavones the only phyto - chemical contained in soy?

A: Phytochemicals are a large collection of chemical compounds found only in plants (phyto means plant). It is a general term for the vast array of chemical substances found naturally in beans, fruits, vegetables, nuts, seed, grains, herbs and spices.

Many hundreds of these bio-active plant chemicals are found in dietary sources. Soybeans contain a variety of phytochemicals, and are the only food source with significant amounts of one important class of phytochemical called isoflavones.

While chick peas and other legumes have low levels of isofavones, soybeans are unique because they have the highest concentrated amount of this beneficial compound. Soy phytochemicals show tremendous potential to fight disease on several fronts.

Researchers have discovered that isoflavones protect against errant cell signals that can spark illness; help prevent the buildup of arterial plaque, which leads to atherosclerosis (hardening of the arteries) and heart disease; may reduce the risk of certain cancers; fight osteoprosis; and possibly decrease many menopausal and PMS symptoms.

Soy contains other phytochemicals, like protease inhibitor, saponins and phytosterols. Protease inhibitors have been shown to slow the rate of cancer division in cells, saponins may prevent cells from multiplying and phytosterols seem to block estrogen.

Q: How much soy protein and isoflavones should I consume per day?

A: Researchers recommend consuming a soy rich diet that provides at least 25 grams of soy protein and 30-50 milligrams of isoflavones daily. Scientific studies have shown that 25 grams of soy protein a day in the diet is needed to produce a significant cholesterol lowering effect. The FDA recently gave food suppliers permission to use labels on soy-based foods claiming a link between eating soy and lowering the risk of heart disease.

Q: Are soy foods a good source of fiber?

A: Yes, soybeans and many soy-based products are excellent sources of fiber. According to the American Heart Association (AHA), fiber is important for the health of the digestive system and for lowering cholesterol.

Dietary fiber promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive track faster, so harmful substances don't have as much contact with the intestinal walls. A fiber-rich diet is also important in reducing the risk for heart disease, certain cancers and diabetes.

The AHA and the National Cancer Institute recommend consuming 25-30 grams of fiber a day. Whole soybeans and foods made from them, such as tempeh and textured soy protein, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber. Read the Nutrition Facts label to determine if a soy food is high in fiber.

Q: What kind of fat is found in soy foods? Are soy foods high in fat?

A: Soybeans and most soy products contain no cholesterol and virtually no saturated fat. The fat found in soy foods is mostly polyunsaturated and high in essential fatty acids, especially Omega-3.

Our body can't produce essential fatty acids, but we need them for correct growth and functioning. Omega-3 is necessary for proper brain growth and development. Tests have shown Omega-3 can help lower blood cholesterol levels, inhibit the growth of tumors, and reduce the risk of cardiovascular disease, hypertension, arthritis and diabetes.

The actual fat content in soy foods varies considerably. Some soy-based products, like textured soy protein and defatted soy flour, contain next to no fat. Other soy foods do contain fat, like tofu, tempeh, soy cheese, soy yogurt and soymilk. However, low-fat varieties of these products are also available.

Some ready-made soy products, like soy-based burgers, cold-cuts, pocket sandwiches and frozen entrees, can be high in total fat or contain trans fat (hydrogenated oil).

Always read the Nutrition Facts label and list of ingredients to find out the amount of, and type of, fat contained in any particular soy food. Avoid all foods that have fully or partially hydrogenated oil in its ingredients.
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To learn more about soy foods and how to deliciously make them a everyday part of your diet,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Recipes . . .

2009-08-01T14:24:00.001-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

The Recipe Of The Month

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Golden Tofu Strips
___ ___ ________ ___ _____ ___ _________

5.3 ounces of firm tofu (1/3 of a 16-ounce block)
1/4 teaspoon salt
1/4 teaspoon turmeric
1/2 tablespoon canola oil
___ ___ ______________ _____ ___ ___ ___

1. Cut tofu into strips 1/4 inch wide and 2 inches long.

2. Heat 1/2 tablespoon canola oil.

3. Add tofu strips, 1/4 teaspoon salt and 1/4 teaspoon turmeric. Stir to thoroughly coat all sides of tofu. Cook tofu strips about 5 minutes or until golden brown.

Makes 1-2 servings

This recipe makes a delicious heart-healthy cholesterol-free meat alternative, high in isoflavones, iron, calcium and protein! Serve on top of a salad or stir-fry dish, or stuff it in a pita with some shredded lettuce.

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To learn more about how to use soy foods in your everyday cooking and make them taste absolutely wonderful,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

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What Are The Recipe Categories and The Types Of Recipes Included In "Virtues of Soy"?
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(1). Breakfast Items Like . . .

Soynut Raisin Granola
Blueberry Pancakes
Hot Creamy Brown Rice Cereal
Potato Tofu Hash

(2). Breads, Pizza, Burgers & Patties Like . . .

Soy Cornbread
Soymilk Biscuits
Whole Wheat Soymilk Tortillas
Super Soy Bagels
Seeded Soy Rye Bread
Sesame Seed Soy Wheat Buns
Super Soy Veggie Pizza
Earth Burgers
Country Soy Sausage Patties

(3). Dips, Spreads, Dressings and Vinaigrettes Like . . .

Garlic Herb Dip
Guacamole
Hummus
Tahini Tofu Spread
Tofu Cream Cheese
Tofu Mayo
Creamy Italian Salad Dressing
French Salad Dressing
Honey Mustard Vinaigrette

(4). Salads, Sandwiches & Wraps Like . . .

Cole Slaw
Mixed Green Salad
Potato Salad
Waldorf Carrot Salad
BLT - Baconless, Lettuce and Tomato Sandwich
Deluxe Hickory Burger
Grilled Tempeh Sandwich
Soy Sloppy Joe's
Bean Burritos
Falafels
Smokey Tempeh Wraps

(5). Chili & Soups Like . . .

Red Bean Chili
Creamy Asparagus Soup
Corn Chowder
Creamy Mushroom Soup
Miso Noodle Soup
Potato Leek Soup
New England Chowder

(6). Stir-Fry, Saute, Pasta & Baked Entrees Like . . .

Indonesian Stir-Fry with Baked Sesame Tofu
Fried Rice with Smokey Tempeh Strips
Pasta Primavera with Golden Tofu Strips
Soy Sweet and Sour Peppers
Soy Fettuccini Alfredo
Tofu Cheese Ravioli
Baked Cheesy Macaroni with a Bread Crumb Crust
Eggplant Lasagne
Garbanzo Bean Moussaka
Stuffed Cabbage

(7). Side Dishes, Gravies & Sauces Like . . .

Broccoli in a Cheesy Sauce
Golden Tofu Bread Stuffing
Mashed Sweet Potatoes
Shiitake Mushroom Gravy
Bechamel Sauce (Creamy White Sauce)
Thick and Chunky Mushroom Spaghetti Sauce

(8). Desserts, Snacks & Drinks Like . . .

Oatmeal Raisin Spice Nut Cookies
Pumpkin Walnut Cake
Walnut Brownies
Banana Strawberry Smoothie
Tropical Fruit Smoothie
Chocolate Pudding
Savory Shiitake Walnut Swirls
Chocolate Soymilk
Hot Green Tea and Soymilk

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These, and the rest of the recipes in this book are all meat and dairy free. To find out more about how to include soy foods into your everyday diet and make them taste great,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Find more recipes on Monique's Soy Articles page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Health Articles . . .

2009-08-01T14:24:00.000-07:00

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Health Articles . . .

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THE HEALING POWER OF SOY ISOFLAVONES
Many people have heard about the benefits of soy protein, but may be unfamiliar with the phytochemical that helps it work -- isoflavones. Includes a recipe for "Banana Sorbet".

FIGHT HEART DISEASE AND CANCER WITH SOY ANTIOXIDANTS
Soy foods have antioxidant capabilities which enhance the immune system, our body's defense against disease. Learn how soy antioxidants can help prevent heart attack, stroke, high blood pressure, and various cancers. Includes "Creamy Garlic Salad Dressing" recipe.

GET FABULOUSLY FIT WITH FIBER
Fiber is an important part of a healthy diet. Yet many people are not getting enough. Find out how soy can improve your fiber fitness. Includes a list of dietary fiber sources and a non-dairy "Hummus" recipe.

BE YOUNG AND HEALTHY BY BUILDING STRONG BONES
Research shows that our bones are constantly changing. A healthy diet and lifestyle can keep bones young and prevent osteoporosis. Learn how soy and weight-bearing exercises can help increase calcium absorption and make bones strong. Includes recipe for "Garlic Herb Dip".

3 REASONS TO TRY TEMPEH - SOY'S SUPER FOOD
Find out why tempeh (pronounced tem-PAY) is becoming one of the most popular soy food's on the market. Includes a recipe for "Tempeh Strips with Roasted Green Peppers and Sauteed Onions".

EAT YOUR WAY TO BETTER HEALTH
What we eat can profoundly affect our health. Poor diets contribute to many health problems. Learn how eating a plant-based diet can help improve your overall health. Includes a recipe for "Potato Tofu Hash".

COPING WITH MENOPAUSE NATURALLY - ALTERNATIVES TO HRT
Ever since the NIH stopped its major study on the risks and benefits of HRT, many women have begun to look for safe and effective natural alternatives to treat their menopausal symptoms. Find out how exercise and soy can help. Includes a recipe for "Golden Tofu Strips".

MEN - PROTECT YOUR PROSTATE WITH SOY
With the spotlight lately on how soy can help women with their health and with their menopause symptoms, many men want to know how they can benefit too. Includes a recipe for "Honey Mustard Tahini Spread".
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Monique began eating a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.

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If you're serious about enhancing your health and diet,
order your copy of
Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page

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Soy Health Articles . . .

2009-07-31T14:30:00.001-07:00

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THE HEALING POWER OF SOY ISOFLAVONES

with Banana Sorbet recipe

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By Monique N. Gilbert, B.Sc.

Numerous reports indicate that, because soy is high in isoflavones, it can prevent illness and promote good health. Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant). They are also a type of phytoestrogen, or plant hormone, that resembles human estrogen in chemical structure yet are weaker. By mimicking human estrogen at certain sites in the body, isoflavones provide many health benefits that help you to avoid disease. Isoflavones are found in soybeans, chick peas and other legumes. However, soybeans are unique because they have the highest concentration of these powerful compounds. Soy contains many individual isoflavones, but the most beneficial are genistein and daidzein.

Isoflavones show tremendous potential to fight disease on several fronts. They have been shown to help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease and stroke. Isoflavones may help reduce breast cancer by blocking the cancer-causing effects of human estrogen. They may also prevent prostate cancer by hindering cell growth. Isoflavones can fight osteoporosis by stimulating bone formation and inhibiting bone resorption. They may even relieve some menopausal symptoms as well.

Soy isoflavones have antioxidant properties which protect the cardiovascular system from oxidation of LDL (the bad) cholesterol. Oxidized LDL cholesterol accumulates in the arteries as patches of fatty buildup which blocks the flow of blood, resulting in atherosclerosis. Genistein inhibits the growth of cells that form this artery clogging plaque. Arteries damaged by atherosclerosis usually form blood clots. This can lead to a heart attack if the clot goes to the heart, or a stroke if it goes to the brain.

Being a weak form of estrogen, isoflavones can compete at estrogen receptor sites, blocking the stronger version naturally produced by the body from exerting its full effect. Since high blood levels of estrogen are an established risk factor for breast cancer; weaker forms of estrogen may provide protection against this disease. Genistein has been found to hinder breast cancer as well as prostate cancer. Results from a new University of California study show that genistein slowed prostate cancer growth and caused prostate cancer cells to die. It acts against cancer cells in a way similar to many common cancer-treating drugs.

Isoflavones also play an important role in protecting and maintaining strong and healthy bones. Evidence shows that genistein and daidzein prevent bones from breaking down. Independent studies conducted at the University of Illinois and the University of Hong Kong concluded that consuming soy isoflavones can increase bone mineral content and bone density. Another study at the University of Texas suggested that isoflavones may also stimulate bone formation. By preserving bone health, increasing bone mass and inducing bone turnover, researchers noted the potential role of soy isoflavones in preventing, and possibly even reversing, the effects of osteoporosis.

The North American Menopause Society suggests that soy isoflavones can also be a natural alternative to estrogen replacement therapy for relief of mild menopausal symptoms. It may help offset the drop in estrogen and regulate its fluctuations that occur at menopause. Many women have reported a reduction in their hot flashes and night sweats when they regularly consume soy foods, like tempeh or tofu.

All these findings suggest eating soy foods, natural sources of isoflavones, can protect and enhance your overall health. Isoflavones work together with soy protein in fighting disease. Studies show that isoflavones account for approximately three-fourths of soy's protection, while its protein is responsible for about one-fourth. The best way to consume isoflavones is in food form, so that you can benefit from all of soy's nutrients and beneficial compounds. The highest amounts of isoflavones and soy protein are found in tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk. Researchers recommend consuming at least one to two servings a day. A serving is equal to 1 ounce of soynuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.

For those new to soy, I recommend slowly adding it to your diet, until you develop a taste for it. In spaghetti sauces, replace ground beef with textured soy protein. Use tofu instead ricotta cheese in lasagna, or make herb dips with it in a food processor. Use soymilk to cream soups or make smoothies. People on the run can always eat soynuts. Tempeh is one of the easiest soy foods prepare. To make a grilled tempeh sandwich, just cut it into slices, sprinkle on some soy sauce, saute with sliced onions and pile it on some bread. Remember, you will only continue to eat healthy foods if they taste good. So, experiment and have fun trying out new ways to enjoy soy.

Copyright © Monique N. Gilbert - All Rights Reserved.

Want a quick and tasty heart-healthy dessert? Then try this delicious low-fat cholesterol-free frozen delight, which provides a good supply of thiamine (B-1), riboflavin (B-2), vitamin C, potassium, fiber, phosphorus and iron.

BANANA SORBET
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1 frozen ripe banana
1/4 cup soymilk
1 tablespoon sugar (optional)
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Blend in a food processor for 1-2 minutes or until smooth and creamy.
Makes about 1-1/4 cups (1-2 servings)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 168).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-30T14:52:00.000-07:00

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FIGHT HEART DISEASE AND CANCER
WITH SOY ANTIOXIDANTS
includes Creamy Garlic Salad Dressing recipe

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By Monique N. Gilbert, B.Sc.

Antioxidants are compounds that prevent or repair damage to cells caused by pollution, sunlight, and normal body processes. These elements cause oxidation in our body, which produce dangerous chemical compounds called free radicals. These compounds are highly reactive and have the potential to damage DNA, causing mutations that can result in the malignant transformation of cells. Free radicals can easily cause harm to the immune system, whose cells divide often. They may also be responsible for some of the changes of aging.

We can help the body in its ability to scavenge and destroy free radicals, before they cause harm, by supplying it with natural substances that act as antioxidants. These substances block the chemical reactions that generate free radicals in the first place, and destroy the ones that have already been formed.

Many laboratory studies have documented the strong antioxidant properties of soy isoflavones in the fight against heart disease. Oxidation, the same process that leads to rust on metal, causes fats to harden and form the blockages that damage arteries. Isoflavones incorporate into lipoprotein particles, such as LDL, and protect them from oxidation. This antioxidant effect can reduce the onset of atherosclerosis by decreasing LDL accumulation in blood vessel walls.

A reduced level of oxidative damage is also associated with a decreased risk of cancer. Research has found that the antioxidants in soy foods efficiently and effectively protects cells from free radical damage while boosting the immune system. This, in turn, helps to prevent cancer and premature aging.

Copyright © Monique N. Gilbert - All Rights Reserved.

Here is a delicious antioxidant-rich, cholesterol-free, heart-healthy and cancer preventing salad dressing.

CREAMY GARLIC SALAD DRESSING
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4 ounces silken tofu (1/3 of a 12-ounce block)
4 tablespoons soymilk (1/4 cup)
1 clove garlic
1-1/2 tablespoons extra virgin olive oil
2-1/4 teaspoons vinegar
1 teaspoon Dijon mustard
1 teaspoon sugar
1 teaspoon parsley flakes
1/2 teaspoon salt
1/4 teaspoon garlic powder
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1. Blend ingredients in a food processor until it's creamy smooth.
2. Transfer to a jar or bottle and completely chill. Refrigerate at least 20 minutes to allow dressing to thicken, and flavors to meld. The longer it chills the better it tastes.
Serve over a Mixed Green Salad.

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-29T14:59:00.000-07:00

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GET FABULOUSLY FIT WITH FIBER
includes a non-dairy Hummus recipe

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By Monique N. Gilbert, B.Sc.

Want to increase your vitality and improve your overall well-being? Then try eating more fiber every day. According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol. Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber a day.

Unfortunately, many people are not eating this much fiber. The reason is the conventional animal-based Western diet, which is high in saturated fat and low in fiber. This type of diet is causing serious concerns. Heart disease and stroke have become major health problems in most developed countries, and are rapidly increasing in prevalence in many lesser developed countries. This is mainly due to the global influence of the typical Western diet.

Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Soybeans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer.

Soybeans and other legumes are excellent sources of fiber. An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed. Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean. Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.

Examples of Dietary Fiber:
1 cup of cooked dry beans = 9-14 grams of fiber
1 cup of raisin bran cereal = 8 grams of fiber
1/2 cup of soy tempeh = 7 grams of fiber
1/2 cup of soy flour = 6 grams of fiber
1/2 cup of edamame (whole green soybeans) = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 medium apple = 4 grams of fiber
1 cup of carrot strips = 4 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1/4 cup of whole wheat flour = 3 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup of tofu = 1 gram of fiber

Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.

HUMMUS (Dairy-Free)
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2 cups cooked garbanzo beans or white beans
2 tablespoons tahini (sesame seed paste)
2-1/2 tablespoons lemon juice
1 clove garlic
1/3 cup soymilk
1/2 teaspoon salt
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1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it's smooth and creamy.
3. Transfer to a container and refrigerate to chill. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.
Makes 2-2/3 cups (4-6 servings)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 86-87).

References:
** "Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study." Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.
** "A prospective study of dietary fiber intake and risk of cardiovascular disease among women." Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.
** "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Copyright © Monique N. Gilbert - All Rights Reserved.
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-28T15:10:00.000-07:00

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BE YOUNG AND HEALTHY BY BUILDING STRONG BONES
with Garlic Herb Dip recipe

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By Monique N. Gilbert, B.Sc.

Bones are the body's foundation. Having strong dense bones is essential to good posture, strength and balance. The quality of our skeletal structure has a direct impact on our appearance, vitality and energy level. The better we stand, walk and move around, the more youthful we will look and feel.

Building and maintaining strong healthy bones is a lifelong concern because our bones are living tissue in a constant state of renewal. Most people believe thin weak bones are an inevitable part of aging. However, research is showing this may not be the case. Bone loss and osteoporosis can be prevented and possibly reversed with proper diet and lifestyle. Two of the easiest ways to achieve this is by eating more soy-based calcium rich foods and including weight-bearing activities in our daily routine.

A vital factor in keeping our bones strong and healthy is the ability to absorb and retain calcium. It doesn't matter how much calcium we take in if our body is not assimilating it properly. Diets high in animal protein leach calcium and other important minerals from the bones. They cause our body's acid loads to increase, which forces our system to pump more water into the kidneys to help flush it out. This diuretic response results in excessive calcium and magnesium excretion, which leads to osteoporosis.

Independent studies conducted at various universities in the United States and Hong Kong indicate soy foods can have a protective effect on our bones. That soy protein enhances calcium retention and absorption, resulting in less excretion in the urine. They found soy's protein and isoflavones increase bone mineral content, density, quality and strength. They also noted that soy helps the body's ability to rebuild bone, and may even reverse osteoporosis. Soy foods like tofu made with calcium sulfate, tempeh and fortified soymilk provide calcium, magnesium and isoflavones our body can more easily absorb and retain. Soy foods are also a complete high-quality vegetable protein source without the saturated fat and cholesterol found in animal proteins.

While diet can help build strong dense bones, it alone will not produce the same bone improving effects than when combined with exercise. Each enhances and compliments the other in preventing osteoporosis. Weight bearing and aerobic exercises are necessary to create bone building benefits. Any activity that causes you to lift weight, including your own body weight, is considered a weight bearing exercise. Some examples include stair climbing, squats, pushups, sit-ups, or any movement with some kind of heavy weight (like dumbbells) involved. Even gardening and house cleaning can become weight bearing exercises if we do a squat instead of just bending over to pick things up.

Walking, hiking, jogging and dancing are activities that are considered both weight-bearing and aerobic. Among these, walking is the simplest and safest method of building and maintaining healthy bones. No special equipment or training is needed, and it is very easy on the joints. Walking strengthens bones and muscles while at the same time increases stamina and endurance. Begin by walking 30 minutes a day, 3 to 4 days a week. Don't think of distance, just try to walk as briskly as possible while maintaining good posture. The pace should be fast enough to get a good workout and still be able to hold a conversation.

As our life expectancies increase, preventive measures must be taken to ensure that we keep our bones strong and dense. By eating more soy foods and less animal protein, we will be better able to absorb and retain calcium in our bones and prevent osteoporosis. By walking and increasing our activity levels, we will help our bones gain strength and improve muscle tone. These simple dietary and lifestyle changes will also increase energy levels, enhance mobility and help us stay young at any age.

Copyright © Monique N. Gilbert - All Rights Reserved.

Looking for a quick and tasty bone-building recipe? Then try this delicious cholesterol-free heart-healthy dip, which provides easy-to-assimilate calcium and antioxidants.

GARLIC HERB DIP
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5.3 ounces tofu (1/3 of a 16-ounce block firm tofu)
4 tablespoons soymilk (1/4 cup)
2 tablespoons extra virgin olive oil
1/2 tablespoon dry parsley flakes
1 teaspoon Dijon mustard
1/2 teaspoon dry oregano
1/2 teaspoon dry basil
1/2 teaspoon salt
2 cloves garlic (medium cloves)
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1. Blend ingredients in a food processor for a full 1-2 minutes, until it's smooth and creamy.
2. Transfer dip to a bowl and chill before serving. Serve with fresh cut up vegetables, chips or wholesome crackers.
Makes about 1 cup (2-4 servings)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 85).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-27T15:17:00.000-07:00

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3 REASONS TO TRY TEMPEH - SOY'S SUPER FOOD
includes Tempeh Strips with
Roasted Green Peppers and Sauteed Onions recipe

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By Monique N. Gilbert, B.Sc.

When most people hear soy, they usually think of tofu and soymilk. Soon tempeh (pronounced tem-PAY) will be one of the first soy products to come to mind. It is fast becoming the most popular soy food on the market because it is highly nutritious, easy to digest, and deliciously simple to prepare. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Ten years ago it could only be found at health food stores and Asian food markets. While tempeh may be considered new for many, it actually has a long and extensive history dating back more than 2,000 years. Originally developed in Indonesia, it is a traditional fermented soybean product made from cracked, cooked soybeans inoculated with beneficial bacteria to give it a chewy and meaty consistency. It comes in several varieties, either 100 percent soybeans or soybeans combined with one or more grains like rice, millet, or barley.

1. Tempeh is a nutritional super hero. It is high in protein, dietary fiber, iron, potassium, calcium, and phytochemicals like isoflavones. It has been shown to lower cholesterol, high blood pressure and the risk of heart attack and stroke; reduce the risk of some cancers, like colon, breast, ovarian and prostate; ease certain menopausal symptoms; prevent and possibly even reverse the effects of osteoporosis and diabetes. To obtain these protective properties, researchers recommend consuming a minimum of 25 grams soy protein and 30-50 milligrams isoflavones daily. This works out to about 1-2 servings a day. One serving of tempeh, which is 1/2 cup (4 ounces), provides on average 19 grams soy protein, 60 milligrams isoflavones and 7 grams dietary fiber (28% RDA). Tempeh made with only soybeans has more soy protein and isoflavones than those with added grain. Whatever variety you choose, tempeh is the best source and easiest way to get lots of high quality protein, isoflavones and fiber in a minimally processed soy food. Each serving also supplies about 100 milligrams calcium (10% RDA), 550 milligrams potassium (16% RDA), and 5 milligrams iron (30% RDA).

2. Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Because tempeh is a fermented soy product, its enzymes are partially broken down, making it easier to metabolize. It does not produce the unpleasant gastrointestinal discomfort and gas that some other plant-based proteins do. This fermentation process actually allows your body to more easily assimilate and absorb tempeh's nutrients. Besides being a terrific cholesterol-free easy-to-digest meat alternative, it is also ideal for people on low sodium diets. Unlike other fermented soy products, like miso which is very salty, tempeh is extremely low in sodium.

3. Tempeh has a pleasant, wonderfully unique nutty/mushroom flavor. It's rich and savory taste and firm texture makes it easy to create fantastic meals without a lot of fuss. It does not need much preparation or cooking time, making it a marvelously healthy fast food. Just add a little soy sauce or liquid hickory smoke seasoning to enhance its flavor. Then stir-fry, saute, microwave, stew or bake it to make a variety of delightful dishes and sandwiches. To make a hearty entree in a short amount of time, all you need is tempeh, onions, mushrooms, peppers, olive oil, liquid seasoning, and some cooked brown rice or pasta. Thinly slice the tempeh. Sprinkle some soy sauce or liquid hickory (or mesquite) smoke seasoning on both sides of the slices. Slice the onions, mushrooms and peppers, and saute in a little olive oil for a few minutes. Add the seasoned tempeh slices and saute until lightly browned. Salt and pepper to taste. Then place everything on a bed of brown rice or pasta, and enjoy!

Copyright © Monique N. Gilbert - All Rights Reserved.

So give tempeh a try. Your body and taste buds will thank you for choosing this delicious and nutritious soy food.

TEMPEH STRIPS WITH
ROASTED GREEN PEPPERS AND SAUTEED ONIONS
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Tempeh Strips:
4 ounces tempeh (1/2 of an 8-ounce package)
1 tablespoon soy sauce
1 teaspoon extra virgin olive oil
Roasted Green Peppers and Sauteed Onions:
2 roasted green bell peppers cut into strips
2 cups sliced onions (2 large)
2 teaspoons extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon paprika
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1. Roast the green peppers. Cut peppers in half and remove the seeds and inner membrane. Place peppers on a broiler pan in a toaster-oven and broil until the skin begins to blister and starts to blacken. Place in a covered dish and let peppers steam for about 10 minutes. Then carefully peel away skin and slice into strips. Set peppers aside.

2. While peppers are roasting, cut tempeh into strips 1/4 inch thick and 2 inches long. Sprinkle soy sauce over strips, let sit for 1-2 minutes.

3. Heat 1 teaspoon extra virgin olive oil in a skillet. Add the seasoned tempeh strips and saute for 1-2 minutes. Flip strips over and saute for another 1-2 minutes or until all sides are lightly browned. Set aside.

4. Heat 2 teaspoons extra virgin olive oil. Add onions and salt. Saute until onions are slightly translucent. Stir in paprika and roasted pepper strips. Saute for 2 minutes. Then toss in tempeh strips and take off heat. Serve with pasta, couscous or brown rice.
Makes 2-4 servings

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 130).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-26T15:24:00.000-07:00

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EAT YOUR WAY TO BETTER HEALTH
with Potato Tofu Hash recipe

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By Monique N. Gilbert, B.Sc.

Making the right dietary choices can have a profound impact on our health and longevity. As a society, we have the largest assortments of foods in the world, both good and bad. However, this availability can tempt us to eat unhealthy foods. Fortunately, overcoming these temptations is easier than you think. A few simple changes in your diet can make the difference between being healthy and unhealthy. So, you may ask, what kind of diet do researchers recommend for promoting and maintaining good health?

According to the American Institute of Cancer Research (AICR), the smartest strategy to promoting good overall health is to eat a balanced, predominantly plant-based and nutritionally dense diet. Most of your daily calories should come from vegetables, fruits, whole grains and beans.

Take advantage of our highly developed food distribution system, which allows a vast array of fruits, vegetables and other plant foods to be available throughout the year. Eat less fat and more fiber. Make plant-based foods the largest part of every meal. Limit the amount of animal-based foods, such as meat and dairy products, which are loaded with saturated fat and cholesterol. Use olive oil or canola oil instead of butter or margarine to reduce your intake of saturated fat and hydrogenated fat (trans fat). Moderate your consumption of fried, salted and smoked foods. Eat portions to satisfy hunger, not to clean the plate. The AICR recommends these steps to help protect against several cancers, lower the risk of heart disease and promote good health.

The National Cancer Institute (NCI) links one-third of all cancer deaths to diet. They state that we can reduce the risk of cancer and other chronic diseases through dietary means. Both the AICR and the NCI believe in the benefits of eating a plant-based diet. They feel it is reasonable for most of us to include products like tofu, soymilk, tempeh and textured soy protein as part of a healthy diet. If nothing else, these foods can be excellent and complete alternative protein sources when decreasing your consumption of meat and dairy products.

However, researchers do not want people to consider plant-based foods as a magic bullet to counteract bad eating habits. They don't want people to rely on adding just one or two plant-based products to their diets while continuing to eat foods high in saturated fat and cholesterol. Nor do they advise people to consume large quantities of supplements to try to achieve health benefits. Balance, moderation, and variety are the keys to a healthy diet. Nothing should be excessively consumed. Loading up on any one food or nutrient is never wise. Each food item provides a different chemical composition. The best way to take advantage of the various beneficial nutrients and compounds, is to adopt good eating habits which include a wide assortment of nutritionally dense foods.

Many researchers advise looking at the typical Asian diet and method of cooking for inspiration, which is high in fruits, vegetables, rice, green tea and soy. They mainly derive protein from plant-based sources such as beans, tofu, miso, soymilk, tempeh and other plant-based products. This type of diet is low in meat, fat and dairy products, with a moderate amount of fish. Meat is mainly used as a condiment than the main course. The quick method of cooking, characteristic of Asian cuisine, also plays an important role in the Asian diet. Steaming and stir-frying reduces the amount of fat needed to prepare foods, and allows foods to retain much of their nutrients.

In contrast, the average American or Western diet is high in meat, dairy, starches, sugars, sodas, fast foods and junk foods. Beef, pork, fish and poultry are the main sources of protein. This type of diet is generally low in fiber and high in saturated fats and cholesterol. Deep-fried foods, such as french fries, potato chips and onion rings, are popular but very unhealthy. It causes foods to absorb a high amount of fat, and the oils used to deep-fry are not always the best. Often vegetables are overcooked, causing them to lose many of their nutrients. Fast foods and quick eating, characteristic of American dinning, also play a detrimental role to our health. The convenience of ready made and processed foods often provides a diet high in calories but low in nutritional value.

Altering our way of cooking and eating is one of the easiest ways to improve our health and increase our vitality. Making choices based upon nutritional content is the best guide. Choose to eat foods that have bright colors and are high in fiber, vitamins, minerals, and complex carbohydrates; moderate in protein, and low in saturated fat, hydrogenated (trans) fat and cholesterol. Adopting this way of eating will promote good health and offer you protection against heart disease, stroke, cancer, osteoporosis, diabetes and kidney disease.

Copyright © Monique N. Gilbert - All Rights Reserved.

Looking for a great cholesterol-free recipe to start your day off on the right foot? Then try this hearty nutritious and delicious breakfast item. It's high in fiber, iron, potassium, phosphorus, vitamin C, thiamin and niacin, low in saturated fat with a moderate amount of protein.

POTATO TOFU HASH
___________________________

5.3 ounces tofu - diced (1/3 of a 16-ounce block firm tofu)
3 cups potatoes - diced (3 medium or 4 small potatoes)
1 cup onion - diced (1 large onion)
1-1/2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon turmeric
1/8 teaspoon black ground pepper
___________________________

1. Dice tofu into 1/4 to 1/2 inch cubes. Peel and dice potatoes into 1/2 inch cubes.
2. Heat 1 teaspoon canola oil, add diced tofu, turmeric, 1/8 teaspoon salt and a dash of pepper. Stir until all cubes are thoroughly coated and get a nice yellow color. Saute tofu until golden brown and firm. Set aside.
3. Heat 1 tablespoon canola oil, add diced potatoes, black ground pepper and 1/ teaspoon salt. Stir to coat all the potato cubes with oil, salt and pepper. Cover with a lid and allow to steam for 3-5 minutes. Uncover for a minute before flipping potatoes over, this will prevent any sticking. Then flip potatoes, cover and steam another 3-5 minutes. Uncover and flip potatoes again. Keep flipping until all potatoes are golden brown.
4. When potatoes are golden brown, mix in tofu cubes and push to one side of the pan. Add 1/2 teaspoon canola oil and diced onions to empty side of pan. Stir and cook onions until translucent, then mix thoroughly with potatoes and tofu. Salt and pepper to taste. Serve with juice and toast.
Makes 2-4 servings

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 51-52).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Health Articles . . .

2009-07-25T15:29:00.000-07:00

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COPING WITH MENOPAUSE NATURALLY - ALTERNATIVES TO HRT
with Golden Tofu Strips recipe

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
By Monique N. Gilbert, B.Sc.

Many women are searching for an effective natural approach to relieving their menopausal symptoms because of the recent negative findings of hormone replacement therapy (HRT). On May 31, 2002, the National Institutes of Health stopped a major long-term clinical trial of the risks and benefits of combined estrogen and progestin before the trial was completed. Due to the increased risk of breast cancer, coronary heart disease, stroke, and blood clots, it was determined that HRT's risks outweigh its benefits.

The first thing to remember is that menopause is not a disease. It is a natural part of a woman's reproductive life cycle which can be managed with exercise and diet. Hot flashes, night sweats, mood swings and bone loss are the chief complaints among women going through menopause. Learning to deal with these unpleasant symptoms will help you cope with life's changes.

Menopause not only causes a decline in hormone levels, but can also leave you feeling moody, irritated, tired and unfocused. This is partly due to the lack of a good night's sleep caused by night sweats. Regular exercise (at least 3 to 4 times a week) is probable the most important thing you can do to improve your nighttime rest and overall health. (Taking a cool shower before bedtime can also help promote a good night's sleep.)

Exercising strengthens your muscles and bones, helps circulate your blood (which nourishes the skin and internal organs); improves your mental outlook (about yourself and life in general), and promotes a tranquil night's sleep. It also increases your levels of serotonin, endorphins and dopamine. Serotonin, a chemical your brain manufactures, produces a calming effect and creates a sense of satisfaction and well-being. Endorphins decrease pain, reduce stress, cause mood stability and a sense of happiness and joy. Dopamine increases your vitality, concentration and alertness.

Weight bearing exercises and strength training is also one of the most effective methods of fighting bone loss and osteoporosis. Resistance placed upon the skeleton during physical activity makes bones stronger and denser while improving posture, balance and muscle tone. The positive effects of exercising keeps you fit, trim, feeling younger and energetic. Taking a daily dose of calcium (1,200 mg to 1,500 mg), magnesium (500 mg to 750 mg) and vitamin D (400 IU) also helps preserve bone density and strength.

The next step to help you through the symptoms of menopause is to increase your intake of phytoestrogen rich foods. Many women experience positive results by eating soy. Soy foods contain isoflavones (natural plant estrogen) that have similar properties to human estrogen, but are much weaker. Isoflavones can bind to the body's estrogen receptors and help offset the drop in estrogen that occurs at menopause.

Scientists have shown isoflavones function similarly to HRT without producing the risks associated with this controversial treatment. Soy foods offer women a more natural way to treat their menopausal symptoms. Research on soy's protein and isoflavones indicate that soy can help to relieve hot flashes, night sweats, fatigue, and vaginal dryness.

Besides helping regulate estrogen when it is declining, soy can also help with other conditions such as osteoporosis, heart attack, stroke and breast cancer. Women have an increased risk for these disorders during and after menopause. Many studies show that soy can prevent these diseases by helping the body absorb and retain calcium, inhibit bone loss, lower LDL (the bad) cholesterol and decrease blood clotting.

The best forms of soy are those with the highest amount of isoflavones and protein; like whole soybeans (edamame), tempeh, textured soy protein (TVP), soynuts, and some soy protein powders. Next would be tofu, soymilk and miso. However, the actual isoflavone content has to be high enough to produce positive effects. Some foods made from soy protein concentrate, like soy hotdogs, have very little isoflavones due to their processing method. Other products, such as soybean oil and soy sauce, contain no isoflavones in them at all.

Researchers recommend consuming at least 25 grams of soy protein and 30-50 milligrams of isoflavones daily (equal to 1-2 servings). This is only a starting point. You can safely consume 2-3 times this amount. The North American Menopause Society suggests 60 to 90 milligrams of isoflavones a day.

Many health experts encourage people to incorporate soy foods into a balanced diet and discourage solely taking soy supplements. Soy foods have various nutrients and compounds that contribute to its health benefits, while soy supplements usually only contain isoflavones. They advise taking soy supplements along with soy foods. This way the benefits of both forms can complement and enhance each other.

Some women have found that taking Black Cohosh and Vitamin E (400 IU to 800 IU daily) can also provide relief from hot flashes, night sweats and other menopausal symptoms. Black Cohosh is a phytoestrogen herb that women have used for centuries to help manage their hormones. Other beneficial herbs include Dong Quai, Evening Primrose Oil and Red Clover.

Since each woman is unique and reacts differently to natural treatments, try them out for yourself. Women who exercise regularly and consume soy daily generally have fewer menopausal symptoms than those who do not. Test these approaches for at least 6 to 8 weeks to see if you get positive results.

Copyright © Monique N. Gilbert - All Rights Reserved.

To get you started, try this easy and delicious soy recipe from my book "Virtues of Soy: A Practical Health Guide and Cookbook" .

GOLDEN TOFU STRIPS
___________________________

5.3 ounces of firm tofu (1/3 of a 16-ounce block)
1/4 teaspoon salt
1/4 teaspoon turmeric
1/2 tablespoon canola oil
___________________________

Cut tofu into strips 1/4 inch wide and 2 inches long. Heat 1/2 tablespoon canola oil. Add tofu strips, 1/4 teaspoon salt and 1/4 teaspoon turmeric. Stir to thoroughly coat all sides of tofu. Cook tofu strips about 5 minutes or until golden brown. Serve on top of a salad, stir-fry, or stuffed in a pita with shredded lettuce. (Makes 1-2 servings)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001).
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E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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Soy Health Articles . . .

2009-07-24T15:37:00.000-07:00

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MEN - PROTECT YOUR PROSTATE WITH SOY
includes a Honey Mustard Tahini Spread recipe

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By Monique N. Gilbert, B.Sc.

With much attention on how soy can help women, many men wonder if it can help them too. The answer is an overwhelming yes. Besides helping fight heart disease, stroke, high blood pressure and diabetes, soy appears to have a positive effect on male hormone-related cancers, like prostate cancer. In fact, a recent study of Seventh Day Adventists in California found that men who regularly drank at least one cup of soymilk a day, reduced their risk for prostate cancer by 70 percent.

The prostate is one of the male sex glands, located just below the bladder, partially surrounding the urethra. It makes fluid that becomes part of the semen. Cancer of the prostate is found mainly in older men. As men age, the prostate may get bigger and block the urethra or bladder, causing difficulty in urination or sexual functions. This condition can be a result of benign prostate enlargement or prostate cancer. The symptoms for both are similar. General symptoms include a weak or interrupted flow of urine; painful, burning or frequent urination, especially at night; blood in the urine, or nagging pain in the back, hips, or pelvis.

According to the American Cancer Society, prostate cancer is the most common cancer among men in the United States, besides cancers of the skin. They also state that prostate cancer is the second biggest cancer killer of older American men, after lung cancer. Doctors usually determine a man's prostate health by rectal examination and PSA testing. The PSA test is a diagnostic blood test that measures the amount of prostate specific antigen the prostate gland is producing. This antigen is a small protein molecule that normally combines the seminal fluid. It is almost nonexistent in the blood stream of men without prostate cancer, but becomes persistently elevated in men with prostate cancer. The higher the PSA level, the greater the likelihood of cancer. A recent study suggested that men with a rising PSA level may benefit from ingesting soy-based products on a regular basis. During a 6-month trial, soy appeared to decrease the rise in PSA levels, compared with a placebo group.

American men are almost five times as likely to die of prostate cancer than Japanese men. According to the American Prostate Society, population studies show that Japanese men do get small prostate tumors. However, their high consumption of soy-based products, like tofu and soymilk, apparently delays the onset of cancer and slows the growth of their tumors. While they may have a relatively high incidence of latent prostate cancer, their mortality rate from this disease is infinitesimal compared to American men. Except when they immigrate to the United States and take on an American diet. Then Japanese men end up having the same death rate from prostate cancer as their American counterparts.

An examination of prostate cancer deaths in 59 countries shows that diet is strongly linked to mortality from this disease. This international study concluded that death from prostate cancer is positively associated with the affluent Western diet which is high in animal-based products, fat and alcohol consumption. Conversely, intakes of cereals, nuts, seeds, fish, soybeans and soy-based products are negatively associated with prostate cancer mortality. Researchers did not determine whether fish had a protective effect, because the men who ate the most fish also ate the most soy. Both fish and soy contain omega-3 fatty acids, which has been shown to inhibit the growth of tumors. What this international study did determine was that the men who ate the most soy products were the least likely to die of prostate cancer.

Researchers found that the ingestion of animal fat (saturated fat) may increase the risk for prostate cancer, and other hormone sensitive cancers, by raising sex hormone levels. Prostate cancer is linked with testosterone levels, and is often treated by cutting the production of this hormone, either surgically or chemically. Clinical evidence points to the beneficial role of soy in reducing hormonal levels.

Researchers attribute isoflavones with soy's cancer protective effects, because they influence cell growth and regulation. Soy isoflavones tend to concentrate in prostate tissue and may prevent prostate cancer by inhibiting its growth during the initial phase of the disease. Results from a study at Harvard University Medical School indicate that soy can drastically reduce tumor growth and its spread to other organs. The substances found in soybeans appear to block the development of blood vessels (angiogenesis) needed by the tumors, causing them to starve to death.

Copyright © Monique N. Gilbert - All Rights Reserved.

To help get you started, try this easy and delicious soy recipe from my book "Virtues of Soy: A Practical Health Guide and Cookbook".

HONEY MUSTARD TAHINI SPREAD
___________________________

5.3 ounces tofu (1/3 of a 16-ounce block firm tofu)
2 tablespoons soymilk
2 tablespoons tahini (sesame seed paste)
1 tablespoon Dijon mustard
1 teaspoon lemon juice
1 teaspoon honey
1/2 teaspoon salt
___________________________

Blend ingredients in a food processor for a full 1-2 minutes, or until it's smooth and creamy. Transfer spread into a jar and chill. Use in place of mayonnaise. (This spread also makes a wonderful dip with wholesome crackers, pita, or cut up vegetables).
Makes about 1 cup (8 ounces)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 87).
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E-Mail: virtuesofsoy@yahoo.com

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Soy Recipies - Golden Tofu Strips . . .

2009-07-09T10:49:00.000-07:00

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The Recipe Of The Month

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Golden Tofu Strips
___ ________________ ___ ___ ___ ___ ___

5.3 ounces of firm tofu (1/3 of a 16-ounce block)
1/4 teaspoon salt
1/4 teaspoon turmeric
1/2 tablespoon canola oil
___ ___ ___ ___ ________________ ___ ___

Soynut Raisin Granola
Blueberry Pancakes
Hot Creamy Brown Rice Cereal
Potato Tofu Hash

(2). Breads, Pizza, Burgers & Patties Like . . .

Soy Cornbread
Soymilk Biscuits
Whole Wheat Soymilk Tortillas
Super Soy Bagels
Seeded Soy Rye Bread
Sesame Seed Soy Wheat Buns
Super Soy Veggie Pizza
Earth Burgers
Country Soy Sausage Patties

(3). Dips, Spreads, Dressings and Vinaigrettes Like . . .

Garlic Herb Dip
Guacamole
Hummus
Tahini Tofu Spread
Tofu Cream Cheese
Tofu Mayo
Creamy Italian Salad Dressing
French Salad Dressing
Honey Mustard Vinaigrette

(4). Salads, Sandwiches & Wraps Like . . .

(5). Chili & Soups Like . . .

Red Bean Chili
Creamy Asparagus Soup
Corn Chowder
Creamy Mushroom Soup
Miso Noodle Soup
Potato Leek Soup
New England Chowder

(6). Stir-Fry, Saute, Pasta & Baked Entrees Like . . .

(7). Side Dishes, Gravies & Sauces Like . . .

Broccoli in a Cheesy Sauce
Golden Tofu Bread Stuffing
Mashed Sweet Potatoes
Shiitake Mushroom Gravy
Bechamel Sauce (Creamy White Sauce)
Thick and Chunky Mushroom Spaghetti Sauce

(8). Desserts, Snacks & Drinks Like . . .

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Find more recipes on Monique's Soy Articles page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Recipies - Banana Strawberry Smoothie . . .

2009-07-08T10:44:00.000-07:00

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The Recipe Of The Month

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Banana Strawberry Smoothie
___ ___ ___ __________ ___ ___ ___

1 frozen ripe banana
1 cup fresh strawberries
3/4 cup soymilk
1 tablespoon sugar or honey (optional)
___ ___ ___ ___ __________ ___ ___

1. Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. (Raspberries can be used instead of strawberries.)

Makes about 2-3/4 cups (2 servings)

This recipe makes a delicious heart-healthy cholesterol-free breakfast item or between meal snack! It's high in isoflavones, anti-oxidants, vitamin C, potassium, and fiber!

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Soynut Raisin Granola
Blueberry Pancakes
Hot Creamy Brown Rice Cereal
Potato Tofu Hash

(2). Breads, Pizza, Burgers & Patties Like . . .

Soy Cornbread
Soymilk Biscuits
Whole Wheat Soymilk Tortillas
Super Soy Bagels
Seeded Soy Rye Bread
Sesame Seed Soy Wheat Buns
Super Soy Veggie Pizza
Earth Burgers
Country Soy Sausage Patties

(3). Dips, Spreads, Dressings and Vinaigrettes Like . . .

Garlic Herb Dip
Guacamole
Hummus
Tahini Tofu Spread
Tofu Cream Cheese
Tofu Mayo
Creamy Italian Salad Dressing
French Salad Dressing
Honey Mustard Vinaigrette

(4). Salads, Sandwiches & Wraps Like . . .

(5). Chili & Soups Like . . .

Red Bean Chili
Creamy Asparagus Soup
Corn Chowder
Creamy Mushroom Soup
Miso Noodle Soup
Potato Leek Soup
New England Chowder

(6). Stir-Fry, Saute, Pasta & Baked Entrees Like . . .

(7). Side Dishes, Gravies & Sauces Like . . .

Broccoli in a Cheesy Sauce
Golden Tofu Bread Stuffing
Mashed Sweet Potatoes
Shiitake Mushroom Gravy
Bechamel Sauce (Creamy White Sauce)
Thick and Chunky Mushroom Spaghetti Sauce

(8). Desserts, Snacks & Drinks Like . . .

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Find more recipes on Monique's Soy Articles page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Recipies - Creamy Mushroom Soup . . .

2009-07-07T10:38:00.000-07:00

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The Recipe Of The Month

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Creamy Mushroom Soup
___ ___ ________________ ___ ___ ___ ___

5 cups water
3 cups sliced button mushrooms
1 cup diced onion (1 large onion)
1/2 cup unbleached bread flour
2 tablespoons soy flour
2 tablespoons extra virgin olive oil
2-1/2 teaspoons salt
1/2 teaspoon sugar
1/4 teaspoon ground nutmeg (preferably fresh ground)
1/8 teaspoon black ground pepper
1-1/2 cups soymilk
___ ___ ______ ___ _____________ ___ ___

1. Wash and slice mushrooms. Peel and dice onions.

2. Heat extra virgin olive oil in a 3 quart soup pot. Add onions and saute until they become slightly translucent.

3. Add water, 2 teaspoons salt and sliced mushrooms. Bring to a boil and let soup cook for 10-15 minutes.

4. Mix together bread flour, soy flour, sugar, nutmeg, black ground pepper and 1/2 teaspoon salt. Add soymilk and stir to a smooth consistency. Stir this mixture into the boiling soup. Stir constantly until liquid begins to thicken.

5. Then turn down heat to medium-low and simmer for 10 minutes, stirring occasionally. Salt and pepper to taste.

Makes about 2-1/2 quarts (5-7 servings)

This recipe makes a delicious heart-healthy, cholesterol-free soup! Excellent for lunch, as an appetizer or a light dinner with bread and a salad.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Soynut Raisin Granola
Blueberry Pancakes
Hot Creamy Brown Rice Cereal
Potato Tofu Hash

(2). Breads, Pizza, Burgers & Patties Like . . .

Soy Cornbread
Soymilk Biscuits
Whole Wheat Soymilk Tortillas
Super Soy Bagels
Seeded Soy Rye Bread
Sesame Seed Soy Wheat Buns
Super Soy Veggie Pizza
Earth Burgers
Country Soy Sausage Patties

(3). Dips, Spreads, Dressings and Vinaigrettes Like . . .

Garlic Herb Dip
Guacamole
Hummus
Tahini Tofu Spread
Tofu Cream Cheese
Tofu Mayo
Creamy Italian Salad Dressing
French Salad Dressing
Honey Mustard Vinaigrette

(4). Salads, Sandwiches & Wraps Like . . .

(5). Chili & Soups Like . . .

Red Bean Chili
Creamy Asparagus Soup
Corn Chowder
Creamy Mushroom Soup
Miso Noodle Soup
Potato Leek Soup
New England Chowder

(6). Stir-Fry, Saute, Pasta & Baked Entrees Like . . .

(7). Side Dishes, Gravies & Sauces Like . . .

Broccoli in a Cheesy Sauce
Golden Tofu Bread Stuffing
Mashed Sweet Potatoes
Shiitake Mushroom Gravy
Bechamel Sauce (Creamy White Sauce)
Thick and Chunky Mushroom Spaghetti Sauce

(8). Desserts, Snacks & Drinks Like . . .

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Find more recipes on Monique's Soy Articles page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes

Soy Recipies - Soy Cornbread . . .

2009-07-06T10:34:00.000-07:00

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The Recipe Of The Month

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Soy Cornbread
___ ___ ___ ___ ______ ___ ___ ____

2/3 cup cornmeal
1/2 cup unbleached bread flour
3 tablespoons soy flour
1/3 cup sugar
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup soymilk
2 tablepoons water
1-1/2 tablespoons canola oil
___ ___ ___ ___ __________ ___ ___

1. Combine cornmeal, bread flour, soy flour, sugar, baking powder and salt.

2. Add soymilk, water and canola oil. Mix to a smooth consistency.

3. Preheat oven to 350 degrees. Oil an 8 x 8 inch baking pan with canola oil. Evenly spread out batter in baking pan.

4. Bake for 10 minutes or until top is golden brown, sides begin to pull away from pan and a tooth pick inserted in center comes out clean.

5. Let cool for 5 minutes. Then cut cornbread into 8 triangular pieces (make 4 cuts - first make 2 cuts to quarter bread, then make 2 more cuts from corner to corner, to cut each quarter in half) and serve.

Makes 8 pieces (4-8 servings)

This recipe makes a delicious heart-healthy, cholesterol-free cornbread! Excellent as a holiday treat or served with chili, soup, salad, or beans and rice.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Soynut Raisin Granola
Blueberry Pancakes
Hot Creamy Brown Rice Cereal
Potato Tofu Hash

(2). Breads, Pizza, Burgers & Patties Like . . .

Soy Cornbread
Soymilk Biscuits
Whole Wheat Soymilk Tortillas
Super Soy Bagels
Seeded Soy Rye Bread
Sesame Seed Soy Wheat Buns
Super Soy Veggie Pizza
Earth Burgers
Country Soy Sausage Patties

(3). Dips, Spreads, Dressings and Vinaigrettes Like . . .

Garlic Herb Dip
Guacamole
Hummus
Tahini Tofu Spread
Tofu Cream Cheese
Tofu Mayo
Creamy Italian Salad Dressing
French Salad Dressing
Honey Mustard Vinaigrette

(4). Salads, Sandwiches & Wraps Like . . .

(5). Chili & Soups Like . . .

Red Bean Chili
Creamy Asparagus Soup
Corn Chowder
Creamy Mushroom Soup
Miso Noodle Soup
Potato Leek Soup
New England Chowder

(6). Stir-Fry, Saute, Pasta & Baked Entrees Like . . .

(7). Side Dishes, Gravies & Sauces Like . . .

Broccoli in a Cheesy Sauce
Golden Tofu Bread Stuffing
Mashed Sweet Potatoes
Shiitake Mushroom Gravy
Bechamel Sauce (Creamy White Sauce)
Thick and Chunky Mushroom Spaghetti Sauce

(8). Desserts, Snacks & Drinks Like . . .

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Find more recipes on Monique's Soy Articles page

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

E-Mail: virtuesofsoy@yahoo.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Home : Book & Order Info : Author Bio : Health Benefits : Soy Foods : Soy FAQs : Soy Articles : Soy Recipes