Make Friends with Soy

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

ratatouille tofu

Make Friends with Soy

“I heard soy is dangerous.”

We hear this all the time.

If there’s one food with a bad rap, it’s definitely soy.

Hundreds of websites malign it, saying it causes breast cancer, feminizing effects on men, and more.

But soy dates back to 1100 BC in China and is one of the most perfect plant foods on the planet – if you had only one food to pack away to survive on a deserted island, soy just might be the best choice.

It’s not only rich in protein (a “complete” protein, with a good balance of all the essential amino acids), but it’s also a good source of 12 essential vitamins and minerals, as well as fiber.

Soy contains special phytochemicals called isoflavones, which have special antioxidant properties to help protect against bone disease, heart disease, and cancer.

These isoflavones, which are phytoestrogens (plant estrogens), are behind a lot of the confusion on soy.

But most people in Japan eat soy daily in foods like tofu, miso, and natto (fermented soybean), and they have the highest longevity (and lower prostate and breast cancer rates) among industrialized countries.

Recipe of the Day:  Tofu Ratatouille

Active Preparation Time:  22 minutes

Total Preparation Time:  67 minutes

Tofu is a plant-powered eater’s best friend.

You can add it to many dishes, where it’ll take on the flavors of the foods it’s paired with.

In this traditional vegetable stew from Provence, France, tofu takes on the earthy flavors of sun-ripened vegetables, including eggplant, tomatoes, zucchini, and bell peppers.

This dish can hold its own at the center of the plate, especially served with whole grain pasta or steamed farro.

Makes 8 servings (about 1 cup each)

1 tablespoon extra virgin olive oil

1 large onion, diced

2 medium garlic cloves, minced

One 1-1/4-pound eggplant, diced

2 medium zucchinis, diced

1 medium bell pepper (green or yellow), diced

8 ounces extra firm tofu, drained and diced (pressed, for best results)

1 teaspoon dried basil

One 14.5-ounce can diced tomatoes, no salt added, with liquid

1 cup marinara sauce

1 tablespoon capers, rinsed and drained

Freshly ground black pepper to taste

Pinch of sea salt, optional

1/4 cup chopped fresh parsley

*Use as many organic ingredients as possible.

1.  Heat the olive oil in a very large saute pan or Dutch oven over medium heat, add the onion, and cook, stirring frequently, for 7 minutes.

2.  Add the garlic, eggplant, zucchini, bell pepper, and tofu to the pan and saute for an additional 10 minutes.

3.  Preheat the oven to 350°F.

4.  Stir the basil, tomatoes, marinara sauce, capers, black pepper, and sea salt, if desired, into the vegetable mixture and cook for an additional 1-2 minutes, until bubbling.

5.  Transfer the contents to a large casserole dish (about 9×13″) or leave in the Dutch oven and bake for about 45 minutes, uncovered, until the vegetables are tender.  Stir every 15 minutes to distribute the liquid.

6.  Remove the dish from the oven, sprinkle with the parsley, and serve immediately.

Variations:  Omit the tofu for a vegetable side dish.  To make Bean Ratatouille with Tofu, rinse and drain one 15-ounce can of beans, like garbanzos or white beans, and add in step 4.

Per serving:  115 calories, 4 g total fat (0.5 g saturated), 294 mg sodium, 15 g total carbohydrates (7 g sugar), 5 g fiber, 6 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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