Whole Soy Foods

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tempeh bok choy

Whole Soy Foods

The American Institute for Cancer Research now says eating 1-2 daily servings of soy foods is safe (some studies show even up to 3 servings).

We recommend choosing minimally processed whole soy foods like edamame (the immature soy bean in the pod), cooked soybeans, soy nuts, soy nut butter, tofu, soy milk, tempeh (fermented soy and grain cakes), and miso.

You can also find dozens of faux meat products like “bacon,” “burgers,” and “sausages,” which are often made of soy protein.

While it’s fine to store these in the freezer for easy and tasty mealtime solutions, aim to eat most of your soy in its less processed forms.

Recipe of the Day:  Tempeh Noodle Skillet with Bok Choy

Active Preparation Time:  18 minutes

Total Preparation Time:  18 minutes

Soy foods have long been an honored tradition in Asia.

For example, tempeh goes back about 200 years and still serves as a major source of protein in Indonesia.

Here, it adds a flavorful dimension to this stir-fry.

Packed with crisp vegetables and Thai spices, this easy one-dish meal showcases the health and flavor benefits of whole soy foods.

Plus, you can cook up this healthier take on pad Thai in less time than it would take to pick up takeout.

Makes 6 servings (about 1 cup each)

4 cups water

8 ounces uncooked Asian brown rice noodles (e.g., pad Thai noodles)

1 teaspoon peanut oil

1 tablespoon vegetarian Thai chili paste (see Notes)

2 medium garlic cloves

1/2 teaspoon turmeric

1/2 teaspoon minced fresh ginger

1 teaspoon coriander

1 teaspoon cumin

1/2 teaspoon cardamom

1/4 teaspoon cloves

1/2 teaspoon cinnamon

1 cup canned light coconut milk (well mixed before measured)

1 medium bell pepper (yellow or red), sliced

1 cup sliced mushrooms

8 ounces tempeh, cubed (see Notes)

2 tablespoon reduced sodium soy sauce

3/4 cup diced green onions, white and green parts

6 ounces baby bok choy, trimmed, leaves separated

1 medium lime, quartered

1/2 cup chopped fresh cilantro

*Use as many organic ingredients as possible.

1.  Bring the water to a boil in a medium pot over high heat.  Add rice noodles and cook over medium heat according to package directions (don’t overcook).  Drain the noodles and rinse.  Set aside.

2.  Meanwhile, heat the peanut oil over medium heat in a large skillet or wok.  Add the chili paste, garlic, turmeric, ginger, coriander, cumin, cardamom, cloves, cinnamon, and 2 tablespoons of the coconut milk.  Cook for 1 minute, stirring, to make a paste.

3.  Add the bell pepper, mushrooms, and tempeh and saute for 3 minutes.

4.  Stir in the soy sauce and remaining coconut milk and mix well.

5.  Add the drained, cooked noodles and 1/2 cup of the diced green onions and stir well.  Place the bok choy leaves on top, cover, and cook for an additional 3-4 minutes, until the mixture is heated through and the bok choy leaves are bright green but crisp-tender (to avoid mushiness, don’t overcook).

6.  Garnish the skillet with the lime quarters, cilantro, and remaining 1/4 cup of chopped green onions.

Notes:  Thai chili paste is a condiment/seasoning available at many supermarkets, as well as Asian stores and online sellers.  Read the ingredients list, since some feature non-vegetarian ingredients.

Tempeh is available in the refrigerated section (with tofu) at many supermarkets, natural food stores, and Asian markets.

Variation:  You may substitute your favorite Asian noodle for the rice noodles, like soba, ramen, or udon, and cook according to the package directions in step 1.  You may also substitute extra firm tofu (pressed, for best results) for the tempeh.

Per serving:  270 calories, 8 g total fat (3 g saturated), 380 mg sodium, 41 g total carbohydrates (4 g sugar), 5 g fiber, 11 g protein.

If you have any questions, send us an email!

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Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

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