SoyMilk Crossroads

Soybeans belong to the legume family.  Beans are a great food that the earth can supply for mankind to receive the needed protein.  As the price of meat continues to climb more people will and should look to the legumes for their necessary protein.
 

Along with the savings of making your own soymilk, tofu, okara dishes and soy yogurts you can make pots of bean soups to add variety to your protein intake.  Here’s a great Italian Style Bean Soup.

Ingredients:

• 2 tablespoons olive oil
•  1 tablespoon minced garlic
• 1 medium onion, chopped
•  2 stalks celery, chopped
•  1 dash hot pepper flakes, or to taste
•  15 ounce can chopped tomatoes
•  3 cups cooked (1 cup dry) white beans like great northern or navy beans (2 - 15 ounce cans of beans will make 3 cups)
•  1 tablespoon dry parsley
•  1/2 to 1 teaspoon basil (optional)
•  Cooked brown rice

Directions:

Put your rice on to cook before you begin this recipe. I use 1-1/2 cups of brown rice and 3 cups of water. For the beans I cook a cup of them earlier in the day, so they are plenty tender by suppertime.
 

Begin by chopping your onion and celery. Heat the oil in a 3 quart pot. Add the garlic, onion, celery and hot pepper flakes. Saute until the onion is tender and fragrant and the celery is bright green. Add the un-drained tomatoes and 3 juicy cups of cooked beans. Stir it all up. Add the parsley and the basil if you are using it. Bring to a boil, reduce the heat and simmer for about 10 minutes. Serve over the brown rice.
 

If your beans weren’t salted and if you use no-salt-added tomatoes, you will need 1 teaspoon of salt for this dish. Otherwise, salt to taste. If the tomatoes and beans are both already salted, you probably won’t need to add any additional salt.
 

Makes 6 servings. Sprinkle with Parmesan cheese and extra hot pepper flakes at the table.
 

This recipe comes from The Hillbilly Housewife where you can find more great legume recipes for the coming winter.

This is a quick and easy veggie dip or salad dressing for any occasion where garlic can play a part.  I’ve even used this mixture as the creamy addition to a rice and broccoli casserole style side dish.

Ingredients:

• 3/4 cup okara (fresh from one pot of soymilk)
• 1/2 cup soymilk
• 1 minced clove garlic
• 1-1/2 Tbsp soy sauce
• Juice from 1/2 lemon
• 1/4 tsp marjoram
• 1/4 tsp oregano

Directions:

Throw all of these ingredients into a blender and mix well.  Adjust the flavor to your taste buds.  Maybe you like a little more lemon zip, then add more lemon.  Or maybe a touch of vinegar.  As always, I vary my concoctions from time to time.  Have fun and enjoy your veggies.

The relationship between soy foods and long-term health benefits has been the topic of many discussions among physicians and health organizations for several years now.  Studies have been conducted that prove the link between high soy diets and lower heart disease, strong bone mass and cancer prevention.  Now studies are being conducted regarding the relationship between a soy diet and blood glucose or sugar levels.  Believe it or not, it seems soy may aid the body in this fight as well.

Diabetes and Soy Study

Recently, Iranian researchers reported to the Journal of Diabetes Care that their findings coincided with previous work.  They found that soy protein had a significant impact on risk factors associated with Type-2 diabetic patients with kidney disease.
 

The study followed forty-one patients for a total of four years.  All of the patients were Type-2 diabetics and suffered from some type of kidney disease.  Twenty of the patients were given a diet of animal, plant, and soy protein, while the remainders were given a diet of just animal and plant proteins.
 

Results concluded that the patients who added the soy to their diets showed a lowering of blood sugar levels.  Patients saw a dramatic drop in cholesterol levels and triglycerides, the number one cause of cardiovascular disease.  This is great news for the 18 million Americans suffering from diabetes, because they are three times more vulnerable to heart problems.
 

Another study involving diabetics and a soy diet was focused on those patients with severe kidney disease.  Results concluded that soy protein seemed to improve kidney function, perhaps even better than completely avoiding all protein, which is the typical treatment.

Soy May Even Help in Prevention

As for those of you who are not diabetic and don’t ever want to be, soy is great for you as well.  One study conducted on Chinese women found that eating a diet with large amounts of tofu, a soy product, protected them from Type-2 diabetes.  Women who consumed the most soy in the study had 50% less sugar detected in their urine than the control group. 
 

Researchers contribute the great benefit of soy to the proteins and isoflavones present in soybeans.  The isoflavones stop fat tissue buildup and enhance the body’s ability to break down the fat.  As a result, the blood glucose levels are lowered and the body doesn’t have to work as hard to produce insulin. 

How Much Soy?

There is currently no data that suggests how much soy is needed in order to eliminate risk factors for diabetes.  However, the Food and Drug Administration suggests that Americans eat a healthy 25 grams of soy protein per day in order to aid the body in disease control and in lowering risk factors, in particular, lowering cholesterol.  Further studies are being conducted regarding diabetes patients and soy diets as well as soy used to lower the risk factors associated with Type-2 diabetes. 

All Type-2 diabetics are in a very high risk group for kidney problems and kidney disease.  Because diabetics release abnormal amounts of proteins in their urine called albumin, it is very important to eat healthy foods that reduce this protein. 
 

Studies have been conducted over the last year that supports the theory that soy foods, rich in soy proteins, may help lower albumin released in the urine.  Based upon the information known regarding soy proteins, it seems that the kidneys have a much harder time filtering waste from animal proteins.  Because the kidneys do not need to work as hard to filter soy proteins, fewer albumins are produced.

Soy and Dairy Protein Study

One study involved a group of men from the ages of 63 to 73 who were Type-2 diabetics for at least 5 years.  None of these men were on any medication that would interfere with the study and all of these men were checked for other conditions that could adversely change albumin levels.  The men were then grouped and fed diets of soy protein and dairy protein. 
 

Fasting blood and urine samples were collected throughout the seven-month study and results showed that the soy protein diet reduced albumin in the urine when compared with the dairy protein.  The study also showed dramatic increases in HDL or good cholesterol and a decrease in cardiovascular risk factors and LDL cholesterol.  Monitored patients also saw a reduced level of glucose levels.

Diabetics Often Avoid Protein

Some professionals in the medical field suggest that diabetics should avoid proteins all together due to the risk of kidney disease.  However, more have started recommending a soy diet.  It seems that links between soy proteins and the prevention of diabetic kidney disease are being brought to the forefront. 
 

Many websites on diabetes and physicians feel that diets rich in soy proteins may prevent the on-set of diabetes.  This is great news for the approximately one-third of diabetics who go on to find themselves dealing with this dreaded kidney disease.

How Much Soy is Safe and Beneficial for Diabetics

Many diabetics and those at risk for kidney disease wonder how much soy is needed to benefit them.  Currently, the FDA recommends that all Americans consume approximately 25 grams of soy protein per day.  Those who are on a diabetic diet or who follow stricter eating guidelines may want to base their soy diet on other means and not just the FDA.
 

There are not currently a lot of studies to answer the question of how much soy intake is suitable for diabetic diets.  The non-profit organization, HCF Nutritional Research Foundation, recommends approximately one to two servings of high soy protein daily.  They also recommend that individuals that choose to use soy protein in their diabetic diet choose soy foods low in fat or fat free.  Good choices for low or fat free soy foods include tofu, soymilk, soy burgers, soy cheese, and tempeh.

New vegetarians are typically asked “why be a vegetarian?” by people around them. Some people may be curious of what motivation makes one reject eating meat. It happens especially if they aren’t conversant in the riches of delicious vegetarian food. Below are some brilliant replies for the question “why be a vegetarian?”
 

Numerous vegetarians think that they should defend their decision when asked “why be a vegetarian?” Sometimes this question can feel like a hit on vegetarianism, but most people who ask are truly curious as to the motivations why be a vegetarian.

Meat is Despicable, and Expensive?

One of the opinions made against vegetarianism is that it takes a lot of work and thought. Apparently, it seems that vegetarians put a lot more work into their diet than meat eaters. The fact is that they are customarily just more careful with their diet and do everything to make certain that they are deriving balanced nutrition.
 

A general misunderstanding on vegetarianism is that eating foods to substitute meat is more expensive. While it’s true that package meat alternates can be quite expensive. Yet, vegetarian food can be found in mass for very little money; pasta, oats, rice, and beans are very cheap.
 

The cost is quite more expensive when you take fresh fruits and vegetables into account, but it is generally accepted as fact that we all require to eat more fruits and vegetables. In fact, vegetarians don’t eat much more vegetables and fruits than the servings that are recommended for the general meat eaters.
 

When you know the fact that to make a single pound of meat needs sixteen pounds of grain, you’ll see that plant foods are truly less expensive to produce. The artificially low prices of meat in the supermarket are the result of government subsidies that provide farmers with costs to shove them to produce meat.

Why be a Vegetarian While Humans were Meant to Eat Meat?

While numerous meat eaters argue that humans were not made to live without meat in their meals, there are actually heaps of biological facts to the converse. Human bodies more strongly resemble the physiology of herbivores than carnivores. Our digestive system shows that the best food for us is plants, not meat.
 

While the human body is able of digesting meat, eating meat in long-term is known to cause many health problems. Diabetes, osteoporosis, cancer, high cholesterol, and heart disease are all directly related to eating meat. Though eating meat may not seem to notably raise our risk for these ills, the typical American diet contains so much meat that it in fact poisons our bodies. The facts suggest that we weren’t meant to be meat eaters.

Why be a Vegetarian? Why Wouldn’t You be One?

There are numerous motivations why be a vegetarian but the most forceful reason is the one that resonates with you privately. To be a vegetarian means that you do not support an industry that produces more squander than all other American industries combined.
 

Now you’ve got the answer for question of why be a vegetarian. By being a vegetarian, you will stand up for a healthy life as well as healthy environment. You are doing a good turn as well for animal rights. Being a vegetarian offers you several benefits for your physical, emotional, and financial welfare – and no harmful effects to any of these. Do you want to save the planet by following the vegetarian lifestyle?

I’m a major carrot lover.  In the summer I enjoy drinking cold carrot juice.  But when the temps start turning to the cool side this delightful soup takes it’s place.  It has a touch of sweetness to it along with the other mixed flavors.  And it’s a fast meal.

Ingredients:

• 7  medium sized carrots, sliced small for easy blending
• 1 small chopped onion
• 2 cups vegetable stock
• 2 tsp curry powder
• 1/2 cup okara (optional)
• 1/2 cup plain soymilk

Directions:

Combine the carrots, onion, vegetable stock, okara and curry powder in a saucepan.  Cook until tender over medium heat.
 

Remove from heat, pour into a blender and puree until smooth.   Pour it back into the saucepan and stir in the soymilk.  Let simmer over a low heat until completely heated, stirring occasionally.  Serve while hot.  It’s give you 4 servings.  Work great for those soup and salad meals.

The texture of tofu is perfect for marinating.  It soaks in the great flavors.  Here is a simple mixture that gives tofu a wonderful taste.

Ingredients:

• 1/3 cup soy sauce
• 1/4 oil
• 2 cloves minced garlic
• 1/4 tsp ginger
• 2 tsp sugar
• 1 cup ground sesame seeds
• 2/3 cup flour
• 2 lbs firm tofu

Directions:

Cut the tofu into cubes or slices.  Marinate it for 2 hours in a mixture of the first six ingredients.  Then roll the tofu in the blend of ground sesame seeds and flour.  Brown nicely in a pan with hot oil.  Serve it with your favorite rice to six.

Although many Americans suffer from the chronic disease known as Osteoporosis, the fact of the matter is over 80% of those diagnosed are women.  There are several types of osteoporosis, the most common is called postmenopausal osteoporosis. 
 

Because women’s estrogen levels drop around the time of menopause, bone density is affected.  Usually women between the ages of 50 to 75 are most affected.  However, bone density loss can occur earlier or later.  Studies show that women can lose up to 20% of their bone density and bone mass within the first 5-7 years following menopause.

The Cost of Osteoporosis

This disease takes a great toll on the body.  Many women suffer with chronic pain and this disease accounts for over 1.5 million fractures each year; the majority of fractures involve the vertebrae or spine area.  Many times death can even be associated with this disease.  Approximately 24% of all people over the age of 50 who fracture their hip will die within one year.

Some Great Soy Results

In a study, at the Shanghai Women’s Health Study, of 75,000 Chinese women aged 40 to 70, scientists concluded that higher intakes of soy protein was associated with lower risk of fracture.  More specifically, women who were given two cups of soymilk per day for the first ten years following menopause saw an even better reduction in bone density loss and fractures.
 

Other Asian studies have generally shown that soy intake is positively associated with higher bone mineral density (BMD).  Currently the US government is conducting their own studies regarding the affects of soy intake on bone density and skeletal make-up.

The Role of Isoflavones

Although some soybeans and soy products do contain calcium, the concentration has been focused on the estrogen-like substance called isoflavones found in soybeans.  Isoflavone studies have concluded that Japanese women eating a higher amount of isoflavones than their counterparts have higher bone density rates.  Not only do isoflavones reduce the common lowering of bone density in post-menopausal women, but they also build bone mass.
 

In 2000, the nonprofit organization known as North American Menopause Society (NAMS) issued a consensus on the matter of soy products and its health benefits to women.  The statement addressed the potential benefits of isoflavones on conditions associated with menopause.  The society reported the following quantities and amounts of isoflavones may have health benefits for postmenopausal women:

• 50 milligrams per day to reduce cholesterol
• 40 to 80 milligrams per day to strengthen blood vessels and improve blood pressure
• 50 milligrams per day for bone health
• 40 to 80 milligrams per day to reduce hot flashes and night sweats

How much isoflavone is in your favorite soy products:

• 1 cup of soymilk has 40 milligrams of isoflavone
• 4 ounces of tofu have 40 milligrams of isoflavone
• Textured soy protein has 35 milligrams for every 1/2 cup
• Soy flour has 25 milligrams of isoflavone for every 1/2 cup
• Both 4 ounces of tempeh and 1/2 cup of miso have approximately 40 milligrams of isoflavone

So as you see, it doesn’t take a lot of soy to help those bones!

I grew up on a farm.  When the garden was busting with rip green peppers, Mom was always stuffing them with something.  It was usually rice or potatoes and meat with various seasonings.  Now I do the same thing with tofu.

Ingredients:

• 2 Tbsp oil
• 1 chopped onion
• 1/2 cup cooked brown rice (or leftover mashed potatoes)
• 12 ounces tofu (mashed)
• 2 Tbsp ketchup
• 1/2 tsp salt
• 4 green peppers, cut in half vertically, seeds removed

Directions:

Preheat over to 350 degrees.  Heat the oil and saute the onion.  Add rice and saute for another minute.  Add the tofu and continue to saute for two more minutes.  Mix in the Ketchup and salt. 
 

Stuff the peppers with the mixture.  Rub the outside of the peppers very lightly with some oil.  Bake for 20 minutes on a lightly oiled pan.

Variations: 

Absolutely!  This is actually a rather bland version of what I usually end up with.  It’s all in the seasonings.  A mixture of ketchup and Worcestershire sauce works great.  Or try mixing a little lemon juice and soy sauce to some ketchup.  Maybe you prefer a hotter route with some Tobassco.  As always, experiment.

This meatless chili took first place at the 2007 International Beer Tasting and Chili Cookoff, Urbana, Ill.  No, it wasn’t a meatless chili competition.  This chili won against meat-based chilies. 

Ingredients:

• 1/4 tsp cayenne pepper
• 1 tsp dried oregano
• 1 tsp salt
• 1 tsp sugar
• 1-1/2 tsp ground coriander
• 1 Tbsp unsweetened cocoa powder
• 2 Tbsp chili powder
• 2 Tbsp ground cumin
• 2 Tbsp vegetable oil
• 1 large onion, chopped
• 1 clove minced garlic
• 1 medium green bell pepper, chopped
• 1-1/2 cups tomato juice
• 3 cups vegetable broth
• 1-1/4 cups dry textured vegetable protein
• 1 can diced tomated (14.5 oz)
• 2 cans black beans, rinsed & drained (15 0z)
• 2 cans kidney beans, rinsed & drained (15 oz)
• 2 chipotle chilies in adobo sauce, chopped (from can) Depending on how hot you like your chili, you may want more or less of these.

Directions:

Mix the eight seasoning together in a bowl and set aside.
 

Heat oil in a large pot with medium heat.  Add onions and saute.  Add garlic, bell pepper, and bowl of seasoning mix, saute for a minute.
 

Add the rest of the ingredients and mix well.  Bring to a boil, then lower the heat and simmer for at least 15 minutes, stir occasionally.

Condiments:

Some options to top the chili… chopped onions, grated cheese, sliced black olives or diced avocado.

Variations:

I know, how can anyone do variations on a chili that won an international competition?  But on the other hand, if you start with the best, how can you mess it up?
 

If you collect your okara when you make a pot of soymilk, it makes a wonderful addition to this chili. 
 

Substituting dried beans?  Then you’ll need to soak 1 cup of black beans and 1 cup of kidney for about 8 - 10 hours or overnight.  Then cook the beans for 1 to 1/2 hours.  Drain.  I like to have them cooked and in the frig waiting for me a day in advance.  You can keep cooked beans in the refrigerator for about four days or store in the freezer for six months.