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Soy Substitutes

American Vegetarian Menu

5 March, 2012 (11:51) | Articles, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Main Dish | No comments


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Go Vegetarian April is National Soyfoods Month

29 April, 2011 (10:54) | Soy Substitutes, Vegetarian Appetizers, Vegetarian Breakfast, Vegetarian Desserts, Whole Grain Breads | No comments


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RECIPES: Soy Pancakes, Spinach Cheese Rolls, Almonds Oats Granola Fruit Crisp

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Association of North America, soyfoods.org, 38 percent of Americans enjoy a dinner that includes soy foods every night.
( http://soyfoods.org/press-releases/april-is-soyfoods-month )
Soymilks, yogurts, noodles, soy-based cheeses and meat alternatives aren’t found just in health food stores anymore. Many soy foods are easily purchased in your neighborhood grocery store during the entire year.
Soyfoods also brings more options to people who have certain food allergies or on special diets. Those who are lactose intolerant, or allergic to milk can enjoy soymilk and people with peanut or nut allergies can try soy nut butter or roasted soy nuts.
Soyfoods containing soy protein can be allies in the ongoing battle against heart disease, the number one killer of adult men and women. Over 40 scientific studies have proven the positive effect of soy protein on lowering cholesterol levels.
The Food & Drug Administration recommends eating 25 grams of soy protein every day as part of a diet low in saturated fat and cholesterol. A serving of soy latte provides 7 grams of soy protein, roasted salted soynuts contain 12 grams and a soy cheeseburger has 9 grams of heart-healthy soy protein.
( http://soybean.org/health.html ) Look under Heart Health and Heart Disease paragraph.
The following recipes are from the soyfoods.org site. From breakfast to dessert they have a great example of the many soy products available and how easy it is to cook them.

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Can Your Diet Help Fight Breast Cancer? Soy Foods May Help!

15 November, 2009 (08:39) | Healthy Beverages, Soy Substitutes, Vegan and Vegetarian Side Dishes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Soy Nuts, Sweet and Sour Soy Stir Fry, Super Soy Shake,

By Rae Udy

The National Breast Cancer Awareness Month celebrates its 25th anniversary this year. The NBCAM organization is a partnership of national public service organizations, professional medical associations and government agencies working together to promote awareness, share information and provide access to more screening of breast cancer.
http://www.nbcam.org/about_nbcam.cfm
Is there a link between what we eat and breast cancer? Women who eat a diet of high fat foods could be doubling their risk according to scientists funded by the Medical Research Council and Cancer Research UK.
The research show women who eat more than 90 grams of fat per day had twice the risk of breast cancer than those who eat less than 40 grams a day. More than 13,000 women ages 45 to 77 took part in the European Prospective Investigation of Cancer and Nutrition study.
The lead researcher, Dr. Sheila Bingham said, “Our study shows there is an emerging link between eating too much fatty food and increasing the risk of breast cancer. The effect seems to be related particularly to saturated fat found mostly in high fat milk, butter, meat and some cereals such as biscuits and cakes.”
The US Nurses’ Health study involving more than 90,000 women also found women who eat lots of red meat and full-fat dairy products such as cheese are raising their breast cancer risk.
http://www.dailymail.co.uk/health/article-189048/Fatty-diet-link-breast-cancer.html

Italian researchers reported a macrobiotic diet could substantially reduce hormonal levels associated with higher risk of breast cancer. Known as the DIANA (Diet and Androgens) Trial, the study was conducted by the National Tumor Institute in Milan and divided women into two groups. The control group continue eating as they usually did and the intervention group of women shifted from animal to vegetable sources. They also reduced their meat consumption from daily to one or two times a week, dairy was halved, and butter virtually eliminated. Soy products were consumed on average 1.7 times daily and sea vegetables used every other day. Brown rice and other whole grains were consumed 2.5 times per day compared to 0.5 times by controls, and intake of legumes, cruciferous vegetables, and berries were 4-8 times higher.
Total cholesterol decreased from 240 to 206 mg compared to 230 in the control group. The intervention group lost more weight and underwent significant improvements in the five major hormonal and metabolic values associated with breast cancer risk.
The researchers concluded that a dietary strategy that combines lowered total fat intake with increased intake of dietary fibers from cereals, legumes, and vegetables could reduce risk of breast cancer. http://www.macrobiotics.nl/library/breast_cancer.html

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Celebrate Better Breakfast Month for School Days

3 September, 2009 (13:55) | Soy Substitutes, Vegan Breakfasts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Soy Sausages, Tofu Scramble

By Rae Udy

Mom is right. Breakfast is the most important meal of the day.
September is Better Breakfast Month and the beginning of school is a great time to get the family into a routine of eating a healthy breakfast each morning.
Many school districts around the country recognize this unofficial holiday as a way to promote the importance of eating breakfast, especially for school-age children and young adults.
The University of Minnesota School of Public Health Project followed 2,200 adolescents to examine how breakfast eating could effect body weight change during a five-year study.
Eating Among Teens or EAT researchers found daily breakfast eaters consumed a healthier diet overall and were also more physically active than teens who skipped breakfast.
After five years, the breakfast eaters tended to gain less weight and have a lower body mass index, which is an indicator of obesity risk.
In the past two decades, the rates of obesity in children have doubled and almost tripled in teens. It is estimated between 12 and 24 percent of children and adolescents regularly skip breakfast.
The principle investigator of Project EAT, Dianne Neumark-Sztainer, Ph.D., says, “Eating a healthy breakfast may help adolescents avoid overeating later in the day and disrupt unhealthy eating patterns, such as eating a lot late in the evening.”
This research confirms the importance of encouraging good breakfast eating habits to children, young and old. Start the morning off right with Soy Sausage and Tofu Scramble to enjoy a cholesterol-free breakfast that is inexpensive but high in protein and low in fat.
Make these vegetarian patties or links in bulk and freeze. Microwave in 30 seconds for a quick breakfast or heat in the oven to top a pizza, add to spaghetti sauce or stuff a biscuit sandwich.

http://www.mrbreakfast.com/article.asp?articleid=31
http://www.thenibble.com/fun/more/facts/holidays-september.asp
http://www.news-medical.net/news/35929.aspx

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Summer Vegetarian Cooking With Soy

10 July, 2009 (08:04) | Soy Substitutes, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: No Bake Light Lasagna, Chunky Crumbles Chili

By Rae Udy

When its 100 degrees outside no one wants to cook, but we still have to eat. Sandwiches, take-out and frozen dinners are great for awhile but they can get old.

You can easily cook a healthful meal at home without spending a lot of effort, time or money or without heating up the whole house. Take advantage of the microwave and one variety of MorningStar Farms Meal Starters for a quick and easy main dish in minutes.
Soy-based Meal Starters Grillers Recipe Crumbles has 80 percent less fat than ground beef and provides 10 grams of protein and three grams dietary fiber in only 80 calories in a two-thirds cup serving. Find these delicious vegetarian crumbles in the frozen food section near the waffles. One 12-ounce package usually costs around $3.50 and will make both of the following recipes.
No Bake Light Lasagna cooks in the microwave in a mere 10 minutes without having to boil messy noodles. Ready to eat Crumbles gives this easy-to-make lasagna a great texture and taste. Serve with a green salad and toasted whole wheat garlic for a quick, inexpensive and nutritious meal.
Chunky Crumbles Chili tastes as good as chili cooked all day on a slow fire instead of 10 minutes in the microwave. Serve over crushed baked corn chips and top with chopped lettuce, tomatoes and shredded low-fat cheddar cheese for a fun and filling meal in minutes.
Your family will think you slaved in the kitchen all day but only you will know how quick, easy and nutritious these meals really are.

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Soyfoods for the Family for National Soyfoods Month

10 April, 2009 (11:49) | Soy Substitutes, Vegan Breakfasts, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Main Dish | No comments


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RECIPES: Spiced Bran Muffins, Spicy Tofu and Mushroom Spaghetti Sauce

By Rae Udy

April is National Soyfoods Month and according to the Soyfoods Council adding a little soy into everyday meals and favorite recipes is a healthy idea for the entire family.
Osteoporosis prevention, cancer reduction and reduced menopause symptoms are well known benefits of adding soy to women’s diets.
But, don’t forget Dad. Soy can help prevent prostate cancer and reduce cholesterol in men. Boys can get many benefits as well because soyfoods provide high quality protein with less fat and calories than other protein sources.
There is especially good news about the benefits of soy for girls. Research at the National Cancer Institute showed girls who began eating soyfoods young, ages 5 to 11, reduced their risk of breast cancer by 30 to 58 percent.
Just one serving of soy foods daily can make a dramatic difference. One serving of soy equals one cup of soymilk, one-quarter cup soy nuts or four ounces of tofu.
These recipes from the Soyfoods Council show how easy and tasty it is to add soyfoods to your daily menu.
http://www.thesoyfoodscouncil.com/soyfoodmonth.html

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Risk of Eating Too Much Red Meat High

27 March, 2009 (09:39) | Soy Substitutes, Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Vegetarian Sloppy Janes, Tofu Tacos, Pasta Primavera

By Rae Udy

A new study published by the National Cancer Institute concludes eating too much red meat and processed meat can shorten your life.
More than a half-million people, ages 50 to 71, reported what they were eating for a decade to researchers at the Institute. During the project more than 71,000 people died.
Women and men eating the highest amount of red meat were found to have a 36 percent and 31 percent higher risk, respectively, of dying from any cause than those eating the least amount. Causes of death varied from diabetes, Alzheimer’s disease, ulcers, liver disease and more.
Men and women eating the most processed meat also were more likely to die early than those eating the least amount of this type of meat. Men had a 16 percent increase and women a 25 percent increase.
Among those eating the most red meat, men had a 22 percent higher risk of death from cancer and women a 20 percent higher risk.
The risk of dying from cardiovascular disease was especially high in both men and women, 27 percent for men and 50 percent for women who ate the highest amount of red meat.
The researchers noted people who ate the most white meat showed a lower risk of dying, but they still had a 24 percent higher risk of dying from heart problems for men and 20 percent higher risk for women.
According to the study, reducing meat consumption to the amount eaten by the people in the lower 20 percent of the study would save 11 percent of men’s lives and 16 percent of women’s.
Try my recipes for Vegetarian Sloppy Janes, Veggie Tacos and Pasta Primavera for a filling main dish that contains no red meat but plenty of low-fat protein and great flavor.

http://www.nationalcancerinstitute.com/default.php?qry=7bc238f8857613e732d1c21b7219d66d3bbc0dcfac38c522fb42cf6e37ac0e6f02e20044e7e6f6484c39e3f43f8e2d418240261a583314e08ea3c83d2fe0ece1984af7199441ac5552e981f28dee754051c09304abc5a0121d711b4e974f5726bd24900f36795396d450d1be22ab63242af7fdcb4617af2403571d52dacd7662feb7650502cba306ad4a65d728ecd38d70eef9edaf0f45643596f2128d53df7d54f41c3ea50db9e2f5ebceba551e4284bf8413bfaaa609cd8f492e70de4be4e06e9665044e8e4aec&tgt=06oENya4ZGJbLUU4_CQqVR_PazkNIltSb9Iu9Y8xvpM7ZqmnDDOIJF5yZ86xHKH8_xhT9CoMMK0-wSB0XQ_9K9QrPYdguNcsV3CKmUuQheSO_Y6EAQ5-2F_4jt7QRbfvNMSAQ5MJgrjhuXrM_5Vb2JkzOxfXs53XymM_qaOv4H6XuujnTuAx3pL7k6YxUwpc91uPGmunnVY8gOAdYRLvXyTYJkvY2U1HlEljB8RVw4jp3gmwNPkrlNYw..%2CYT0z&searchKey=too+much+red+meat+shorten+life&Submit.x=43&Submit.y=16&Submit=Submit

http://health.usnews.com/articles/health/healthday/2009/03/23/too-much-red-meat-may-shorten-lifespan.html

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March Into National Nutrition Month with Vegetarian Recipes

10 March, 2009 (11:17) | Salad and Salad Dressings, Soy Substitutes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Main Dish | No comments


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RECIPES: Easy Vegetable Lasagna, Edamame Salad, Nutty Apple Dessert

By Rae Udy

March is National Nutrition Month with goals to focus public attention on making informed food choices, developing sound eating habits and increasing physical activities.
Sponsored by the American Dietetic Association, the world’s largest organization of food and nutrition professionals, NNM spotlights valuable information on eating well.
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/index.html
Eating well means eating a variety of healthy foods in the right amounts so your body gets the nutrients needed to maintain good health. According to the ADA, proteins, carbohydrates, fats, vitamins and minerals and water are essential in the healthy diet.
Beans, nuts, eggs and lean meats help build muscle and a strong immune system. Whole grain carbohydrates provide fiber and energy. Limited fats also add extra energy and essential fatty acids to a healthy diet. Vitamins and mineral found in fruits, vegetables and whole grains enhance cell function and growth. Water gives cells shape and helps regulate body processes.
The ADA offers the following tips to help you practice good nutrition this month and every month of the year.
* Eat smaller meals and include a vegetable as the center of the plate, with smaller protein and starch servings surrounding. Include at least one serving of fruit and vegetable with every meal.
* Drink more water between meals and try vegetables or a handful of nuts for a snack and fresh fruit as a dessert.
* Reduce your intake of deep fried foods and trans fats found in processed foods and baked goods.
* Read food labels and reduce the amount of sugar, corn syrup and salt in your diet. Use fresh herbs and spices to season food instead.
http://www.medicalnewstoday.com/articles/39384.php
These tasty and easy to make recipes are low in fat and calories and follow the National Nutrition Month guidelines.

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Celebrate World Vegetarian Day in the Kitchen

27 September, 2008 (08:05) | Soy Substitutes, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Tofu Tacos, Sloppy Janes, Bar B Que Tempeh

By Rae Udy

October 1st is the 31st World Vegetarian Day. Began is 1977 by the North American Vegetarian Society, this celebration joins people from all cultures together to bring awareness of the environmental, health and ethical benefits of a vegetarian lifestyle.
( www.worldvegetarianday.org/ )

By definition, a vegetarian eats not meat, fish or seafood. A healthful diet of grains, beans, plants, fruits and vegetables is the basis of a vegetarian diet.
It’s easier than ever to eat vegetarian meals. Dozens of different vegetarian burgers, sausage, bacon, ribs, steaks, chicken, turkey are available in the grocery freezer and on the supermarket shelf. There are even more varieties of packaged main dish mixes at your local health food store.
One of the most often questions I am asked is about main dish options for a vegetarian meal. Soybean products offer great protein and versatility to a vegetarian diet.
If you are in the mood for a Tex-Mex dinner try Tofu Tacos. Tofu is very high in protein with over 10 grams per half-cup serving, and is also a great source of calcium and iron.
Go all American with Sloppy Janes. Texture vegetable protein, or TVP for short, is a high-fiber, high-protein meat substitute made from soy flour and available in a variety of flavored and unflavored varieties, as well as different sizes, from large chunks to small flakes.
In the mood for something from the grill? Try Bar B Que Tempeh. Although it may be new to us in the west, tempeh is a soy food that has been eaten in Asia for hundreds of years and originated in Indonesia. Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger.
Depending on the brand, one serving of tempeh provides around 200 calories, 18.2 grams of protein and 10 percent of the RDA of both calcium and iron. ( http://vegetarian.about.com/od/glossary/g/Tempeh.htm )
Recent clinical trials have shown that consumption of soy protein compared to other proteins such as those from milk or meat, can lower total and LDL-cholesterol levels.
http://www.soyfoods.com/

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Celebrate July 4th with Vegan and Vegetarian Ice Cream and Sherbet

27 June, 2008 (08:11) | Soy Substitutes, Vegan Snacks, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Kids Recipes | No comments


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RECIPES: Summer Ice, Pecan Soy Ice Cream, Frozen Yogurt, Banana Pops

By Rae Udy

Nothing is as refreshing as ice cream on a hot summer day. The following recipes use healthful and tasty ingredients to make your own nutritious frozen treats for the July 4th celebration.
Summer Ice is low in calories with 120 per serving and contains no cholesterol or fat. Apple juice and strawberries combine to provide 48 percent of daily value for vitamin C. This light ice cream also is a good source of dietary fiber, iron and calcium.
Protein rich Pecan Soy Ice Cream is so good its hard to believe it is good for you. The combination of fruit and nuts provides a great source of iron, potassium, vitamin B6 and vitamin A.
Frozen Yogurt is quick and easy to make, just mix low fat yogurt with fresh fruit and honey. High in calcium with 11 percent daily value and protein with four grams per serving, this ice cream also adds zinc, niacin and riboflavin to your diet.
Banana Pop recipes have been around forever but they are still an easy summer treat to make. Each pop contains about 200 calories, and three grams of protein. They are an excellent source of potassium, calcium and fiber. The kids love to help make these fun and nutritious snacks, they just won’t want to wait for them to freeze.
Top these easy to make ice creams and sherbet with crushed berries, chopped nuts and a dollop of low fat vanilla yogurt to create a nutritious, refreshing sundae.

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