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August 17, 2008
Endurance foods-soy
What do you think of when someone mentions “soy?” It got a “bad rap” many years ago, and has finally made it into the “healthy population” of foods!
Let’s take a closer look at soy:
Soy (forms of soy) tofu, soymilk, edamame, tempeh, miso.
They contain: phytoestrogens, plant-derived omega 3,vitamin E, potassium, folate, magnesium, selenium, protein alternative.
Servings: 15 grams a day, divided into two meals.
Benefits: heart health, reduce risk of cancer, reduce risk of osteoporosis, relieve menopause and menstrual symptom
Does it sound like you would like to revisit SOY? I thought you would! ? ??
Here is a great recipe I found from Whole Foods.
Quinoa Pasta Bake with Tofu “Cheese”
Serves 4
• 8 ounces (dry) quinoa pasta (rotelle or other pasta shape)
Tofu “Cheese”
• 16 ounces organic soft tofu, drained
• 1 teaspoon dried basil
• 2–3 teaspoons garlic, minced
• 1/4 cup soy or rice Parmesan style cheese
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt (optional)
• 1 tablespoon organic extra virgin olive oil
• 2 cups organic pasta sauce, divided
Preheat oven to 375°F. Cook pasta according to package instructions. Once pasta is cooked, drain well and toss with 1 tablespoon olive oil and 1 cup of the pasta sauce. Place this into a baking dish. Top with the tofu cheese mixture, spreading evenly. Gently spread the remaining 1 cup of pasta sauce over the top of the tofu cheese. Bake for 45 minutes.
Nutrition Info
Per Serving (321g-wt.): 400 calories (110 from fat), 12g total fat, 1g saturated fat, 20g protein, 52g total carbohydrate (5g dietary fiber, 8g sugar), 0mg cholesterol, 580mg sodium
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