SOY

The Soy-Myths Busted

     Despite the abundance of scientific evidence about whole soyfoods and it's benefits, many people especially men have been scared off from healthful foods like edamame by the anti-soy propaganda (lacking responsible scientific integrity) that continues to float around the internet.

     I am not saying there is no truth to the claims around soy but that does not mean soy should completely eliminated from your diet. It is true that isolated soy protein powders and processed soy products are unhealthy. However, research has shown overwhelmingly that whole and minimally processed soy foods (like edamame, tofu and tempeh) provide meaningful health benefits. 

      The presence of 'isoflavones (phytoestrogens)'  has caused soy to be linked with breast and prostate cancers. However, these claims are scientifically debunked and unfounded. 

Bottom Line:

• Balanced intake of dietary soy is safe
• Men you will not start growing mammary glands (breast tissue) if you eat soy. Balanced and moderate intake of whole and minimally processed soy and soy foods has shown to fight against prostate cancer.
• Women soy is not associated with mood swings. Again balanced and moderate intake of whole and minimally processed soy and soy foods is safe and helps fight against breast cancer.
• The soybean is:high in fiber, high protein, low in saturated fat, cholesterol free, lactose free, good source of omega-3 fats, a good source of antioxidants and high in phytoestrogens. 
• 25 grams of soy protein a day as a part of diet low in saturated fat and cholesterol may reduce the risks of heart disease.
• Soy protein is one of the best protein source for vegetarians and vegans.

     Hence, incorporate natural and unprocessed soyfoods in a balanced and moderate manner to your diet. 

Grilled Tofu with a Mediterranean Chopped Salad

 (www.eatingwell.com)

Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors.

4 servings | Active Time: 30 minutes | Total Time: 45 minutes

Ingredients

• 1/4 cup lemon juice
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 2 teaspoons dried oregano
• 1/2 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 14 ounces extra-firm tofu, preferably water-packed
• Mediterranean Chopped Salad (see recipe below)

Preparation

1. Preheat grill.
2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
3. Drain and rinse tofu; pat dry. Cut the block crosswise into eight 1/2-inch-thick slices and place in a shallow glass dish. Add remaining marinade and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.
4. Meanwhile, make Mediterranean Chopped Salad.
5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Drain the tofu, discarding marinade. Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side (see Tip). Serve immediately, topped with the salad.

Nutrition

Per serving : 209 Calories; 18 g Fat; 2 g Sat; 3 g Mono; 0 mg Cholesterol; 3 g Carbohydrates; 10 g Protein; 3 g Fiber; 632 mg Sodium; 402 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat, 2 fat (mono), For Chopped Salad, 1 vegetable, 2 fat (mono)

Tips & Notes

• To make attractive grill marks on the tofu, rotate it 90° halfway through grilling for a cross-hatch pattern.

Mediterranean Chopped Salad

A summer staple, this flavorful salad is also good with grilled fish or chicken. Like all fresh tomato salads, it provides some fiber and a healthy dose of vitamin C.

4 servings, 3/4 cup each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

1. 2 medium tomatoes, seeded and diced
2. 1 cup diced seedless cucumber, (1/4 medium)
3. 1/4 cup chopped scallions
4. 1/4 cup coarsely chopped fresh parsley
5. 1/4 cup Kalamata olives, pitted and coarsely chopped
6. 2 tablespoons extra-virgin olive oil
7. 1 tablespoon white-wine vinegar
8. 1/4 teaspoon salt, or to taste
9. Freshly ground pepper, to taste

Preparation

• Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix. Serve within 1 hour.

Nutrition

Per serving : 113 Calories; 10 g Fat; 1 g Sat; 8 g Mono; 0 mg Cholesterol; 5 g Carbohydrates; 1 g Protein; 1 g Fiber; 328 mg Sodium; 215 mg Potassium

Exchanges: 1 vegetable, 2 fat (mono)