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Soy: Getting the "Right" Stuff!

Debunking Myths About Soy

 

According to Nutritionist Natalia Rose:

"Soy has received a huge amount of press over the last decade. It has been touted as nothing short of a miracle food. Before you slurp back a glass of soy milk in lieu of another mainstream beverage, consider this: soy is the most mucus-forming plant food on the planet. The form of mucus it creates is called mucoid matter- do not be confused with mucus membrane. This mucus is a sticky, sludge-like substance that holds up the body's flow and productivity. It accumulates and creates respiratory distress in asthmatics, creates common digestive problems like IBS, and, by slowing down the body's digestion and circulation systems, ultimately triggers weight gain and premature aging. You are probably wondering about all those healthy Japanese, who are supposedly living on soy. The truth is, Japanese do not eat nearly as much soy as the soy product manufacturers would have you believe. More to the point, they do not eat the same heavily processed soy products that Americans eat, like imitation chicken and psuedo-fish. They are often eating foods like edamame pods (soy in its natural, unprocessed state) and small amounts of tofu. Soy sauce is fine because it isn't concentrated, meaning it is a liquid rather than a dense food. You may also employ small amounts of raw miso in recipes. Other than that, you will want to avoid all processed soy products."

 

Having lived in Japan for 3 years and traveled in Asia for 6 years, I can personally attest to this!  Soy is used, but not with the same frequency it is percieved to be by many Americans getting their information from inaccurate sources.  Below is a picture of a typical Japanese lunch- if you notice- there are only 2 soy pods and a smal piece of tofu in the entire meal.  The rest is a balance of lean protein, rice, pickles, and veggies.  

If you watch movies like Food, Inc. and realize how heavily soy is pushed by product manufactures, you realize that "healthy soy" is slapped on a variety food product labels and does not come from an interest in the health of Americans- it comes from the desire make money as soy and corn basically are the two dominant crops in America. This is one prime example of how processed food manufactures and marketing campaigns have contributed greatly to the obesity epidemic and played a major role in skewing the American view on what foods are healthy.

Soy DOES have a place in  a well balanced diet- but it should be in small amounts and come from non-GMO sources and be as close as possible to its natural state: edamame pods, miso, soy sauce & small amounts of minimally processed tofu.  Try to limit your soy consumption to no more than 1 serving a day ( ex. 1/4 c. edamame pods OR 2 tbsp miso OR 2 oz. tofu). When checking your labels- any soy based product with more than about 3 ingredients needs to be left out of your shopping cart!

 

Carb Conscious Breads & Rice

Following a carb conscious meal plan?  Carbs are essential, but it is easy to get too much and thwart your efforts to remain lean, even in a season of muscle building. Here are some our favorites that keep us on track and feeling satisfied!

There are great options available online at Julian Bakery!  

Let's Talk About: Chi..Chi..Chi...CHIA!!

The chia plant (Salvia hispanica) is a member of the mint family that is native to Mexico and Guatemala. For centures chia was cultivated or gathered by the Aztecs, Mayas, Tehuantapecs, and other Native American peoples. In most of these cultures, chia was a staple food considered to be sacred, and was consumed specifically for greater energy by runners, warriors, and athletes.  Its seeds can be eaten raw and also processed in a variety of ways, making it a highly useful ingredient in vegetarian and whole food cooking. Chia seeds are high in dietary fiber and omega-3 fatty acids, which are essential to good health.  When chia seeds are submerged in water the seeds open up, absorbing approximately nine times their weight in water, and form a tasteless gel called chia gel. The gel helps to keep your body hydrated.  Some distance runners and triathletes have been known to put chia seeds in their water bottles to help with hydration.   Chia gel is made up of 90% soluble fiber, which benefits the digestive track while keeping the usable carb count low. The soluble fiber forms a wall between carbohydrates and the body, allowing a gradual interal release, creating the feeling of satiety and helping to control hunger/appetite. This can be very helpful for people, like diabetics, who have trouble controlling their sugar levels or suffer from metabolic syndrome/insulin resistance. They are also gluten free so can be incorporated into the diet of those with gluten tolerance issues. Chia seeds reportedly have twice the protein of most other seeds and grains and boast more than twice the calcium level of cow's milk. Chia seeds also contain boron which is a trace mineral that helps with the absorption of calcium. Incorporating chia seeds into the daily diet has shown to enhance the nutrient absorption of all foods, including nutritional supplements. It can be uses as an aid for GERD, ulcers, gastritis and irritable bowel syndrome.  Other suggested chia seeds health benefits include: assisting physical activity (endurance), added nutrition, as well as controlling weight or sugar levels. Eating raw chia seeds helps retain maximum nutritional value. Chia seeds may also be sprouted- as you may by familiar with from the 80's classic "Chia Pets".  Chia seed sprouts are very nutritious and are abundant in natural plant enzymes and chlorophyll. The most versatile way to consume chia seeds is to use them after being soaked in water (or dry with some other liquid, such as in a smoothie). The seeds may be added to water, juice and other foods. You can mix them into any drink or food or just take the chia gel as is. Once a day you may take up to 1 tablespoon of the dry seeds and add them to fluid or sprinkle them on food, but be sure to drink fluid at the same time so the seeds hydrate from the fluid being consumed at the same time rather than the fluid in your body.

Storage:  Dry chia seeds will store in a sealed container for up to 2 years at room temperature, without losing potency. Once a package of chia seeds is opened, they should be stored in the refrigerator for best results and be used within about 3-4 months. They will not go rancid like flax and other seeds, due to their high anti-oxidant levels. Chia Gel will store in a covered container in the refrigerator for 1 week.

Easy Chia Gel Ratio: For the ideal consistency of chia gel, use 1 part chia to 9 parts liquid. Mix well, and allow 10 minutes for the seeds to fully hydrate.

How To Use Chia Seed as an Egg Replacement:  Put one tablespoon of chia seeds in a coffee grinder and grind finely.  Next combine the grounds with three tablespoons COLD liquid (water, soy milk, rice milk, or coconut milk).  Mix together and allow it to sit until gooey – approximately two to five minutes. Use as a substitute in muffins, pancakes, cookies, and breads.   

 

Let's Talk About Quinoa

Like any new journey you take, the first few steps outside your comfort zone can be the most intimidating.  This is true when it comes to mealtime as well!  One of the biggest challenges facing those transitioning to a more plant based lifestyle is getting to know a whole new world of ingredients.  Keeping a tasty variety of nourishing foods is key to sticking with a vegetarian or vegan diet and ensuring all of your nutritional needs are met.  This post will be the first of many taking a look at ingredients you may be curious about playing with in your kitchen but not sure.  So...let's talk about quinoa!

Quinoa (pronounced keen-wa) originally comes from the Andes in South America and was a common food of the Incas, who referred to it as the "mother grain".  Although technically it is a seed, for culinary purposeds it is treated as a whole grain in regards to how it is incorporated into dishes.  The seeds are small, flat, and ringed with a germ.  They become translucent when they are cooked have a taste akin to sesame with a slight smokiness.  Colors range from dark brown, to red, to white- each with a slightly varied flavor.

When cooking with quinoa, it is important to rinse it well in a fine-meshed colander for several minutes to wash away any of the natural bitter-tasting coating; which is the seed's natural defense against birds and insets when growing in the wild.  Quinoa can be cooked like rice and will absorb about twice its volume of water, so when cooking, always ensure you have a big enough pan and keep in mind 1/2 cup of dry seed will yield about 1-1/2 cups of cooked product.  Make note, however, that quinoa cooks much faster than rice; you can cook a full pot of quinoa in only about 8-12 minutes.  If you are using quinoa in a dessert and want a nuttier flavor, then you can toast quinoa in a hot, dry pan for about 5 minutes before adding liquid.

Quinoa has several uses in the kitchen.  It can be eaten as a hot or chilled breakfast cereal, as a thickener for soups, stews, and casseroles, or even in salads, breads, and desserts.  Quinoa flour is made by grinding down the whole seeds and has a delicate, nutty flavor.  It is great for using in breads and pastries.  Since quinoa is a gluten-free product, is a good option for those suffering from Celiac disease or those with wheat allergies.  Eating quinoa is also a GREAT way to get plant based protein in your diet.  Much like soy, quinoa is considered a "complete" protein, which simply means it contains all 9 essential amino acids that a person must obtain from dietary sources.

You should store your quinoa in the refrigerator or freezer to ensure its freshness.

When purchasing quinoa note the following:  there should be no musty or sour odor to it, if there is search for a fresher product.  As quinoa has naturally occurring fat, a sour odor may indicate rancidity.

Happy Cooking!!!