On Tuesday, March 17th Southeast Hospital Dietitian Raina Childers explained the benefits of soy in our diets as well as offered some healthy recipes. Below is her advice as well as the recipes.
What Is Soy?
A plant-based complete protein derived from the soy bean crop
May have benefits beyond basic nutrition!
Isoflavones have been shown to
Current research suggests that Soy MAY reduce the risk for
Research trial shows that ingestion of soy nuts containing 25 g soy protein was associated with a decrease in hot flashes and menopausal symptoms in post- menopausal women.
Heart - healthy diet + 25 g soy protein / day = 45% decrease in hot flashes
Sources of Soy
Pizza Topped with Smoked Tofu and Red Pepper
Heat 1 tablespoon olive oil in a medium nonstick skillet over medium-high heat. Add garlic, and sauté 1 minute. Add tomatoes; bring to a boil. Reduce heat; simmer 30 minutes or until sauce is thick. Stir in 1/4 teaspoon salt and 1/4 teaspoon black pepper.
Cut bell peppers in half, length-wise; discard seeds and membranes. Place pepper halves, skin sides down, on grill rack coated with cooking spray; grill 15 minutes or until blackened. Place in a zip-lock bag; seal. Let stand 15 minutes. Peel and cut into strips.
Spread 1/3 cup tomato sauce dough round, leaving a 1/2-inch border. Sprinkle 1/3 cup tofu and 1/4 cup cheese evenly over each pizza. Divide pepper strips evenly among pizzas.
88 calories, 2.1 g fat, 220mg sodium, 1.2g fiber, 2.1g protein, 15g carbohydrate
Refreshing Soy Fruit Smoothie
Blend all the fruits with the soy milk and soy yogurt until a smooth texture is formed. The fruits should provide enough of a taste to mix well with the milk and yogurt.
115 calories, 1.5 grams of fat, 1 mg sodium, 24.9 carbohydrates, 4.3 g fiber, 3.3 g protein
Greek Salad with Tangy Lemon Tofu Dressing
Combine all salad ingredients in large bowl
In a blender or food processor, purée all dressing ingredients except cheese until smooth, scraping occasionally
If dressing is too thick, use pulse
Pour dressing over salad and mix until blended
Sprinkle with cheese.
Nutrition Analysis Per Serving
180 calories, 10 gm protein, 12 gm carbohydrates, 11 gm fat, 10 mg cholesterol, 430 mg sodium, 3 gm dietary ﬁber.