Soy Foods and Breast Cancer Survivors

New studies show soy is now good for breast cancer survivors

For years, there’s been confusing debate over whether breast cancer survivors should eat soy. However, a new study presented at the American Association for Cancer Research (AACR) found that women who ate the most soy food didn’t increase their risk of breast cancer recurrence, but reduced their risk.

Since soy foods contain large amounts of isoflavones, survivors had been advised against consuming them. Isoflavones are phytochemicals (chemicals found in plants) that have both estrogen-like and anti-estrogenic effects.   Continue reading “Soy Foods and Breast Cancer Survivors”

Tofu Slicer Sandwich

400px-Cucumber_and_cross_sectionWhen you’re in the mood for something different for lunch, try one of these refreshing high-protein sandwiches.  They’re unusually delicious with their light soft texture, several layers of flavor, and cool crisp crunch.  Start out with a base of sweet red onion, top with a generous slice of tofu seasoned with natural soy sauce and savory Spike® spice, then complete with a bed of paper-thin slices of fresh cucumber.

(Japanese) mandoline makes uniform slicing easy
(Japanese) mandoline makes uniform slicing easy

Cucumbers have negligible calories and are a very good source of vitamin C and K.  They are actually classified as fruits, like squash, avocado, and tomatoes, since they have an enclosed seed and develop from a flower.

Cucumbers that are grown to be eaten fresh are called “slicers” as opposed to those meant to be pickled which are called “picklers”.  Interestingly, cucumbers are eaten in their ‘unripe’ green stage because when fully ripe (yellow in color), they tend to be bitter and sour.   Continue reading “Tofu Slicer Sandwich”

Cajun Coconut Curried Shrimp

Here’s an easy meal that’s bursting with taste and texture.  This dish blends the signature flavors of Louisiana, Thailand, and India into a single pot filled with colorful veggies and shrimp.  The light coconut milk adds rich and creamy goodness to this flavorful curry while the Cajun seasoning adds a nice subtle ‘zing’.

Shrimp is high in protein and very low in fat
Shrimp is high in protein and very low in fat

Shrimp is a good source of protein and iron.  It’s very low in saturated fat although high in cholesterol content (200 mg.* in 3.5 oz, or about 12 large shrimp).  However, scientific research dismisses the link between high cholesterol and shellfish and may, in fact, raise levels of HDL (good cholesterol).  Shrimp also contains good-for-the-skin selenium, zinc, and omega-3 fatty acids which can counteract the effects of premature aging.

*The American Heart Association (AHA) recommends a maximum intake of 300 mg. of cholesterol per day.

NOTE: Vegetarians can substitute shrimp with tofu for a flavorful, satisfying main dish. Continue reading “Cajun Coconut Curried Shrimp”

Tofu Enchurritos

Hatch enchilada sauce medium-red-NEWWhen you crave Mexican food, but want to scale down the saturated fat and bump up the veggies for the day, try a tofu enchurrito! What’s an enchurrito? It’s a savory burrito enveloped in chili pepper sauce. They’re easy to assemble with your protein and veggies all rolled up into one.

Tofu is made from soybeans and is rich in protein. Studies have shown soy-based foods boost the production of the antioxidant enzyme catalase. (See post on How to Prevent Gray Hair.)

Try some Hatch enchilada sauce made by third-generation chile farmers and now available at Whole Foods Market. It boasts real authentic flavor and contains less salt than other brands. FYI: The city of Hatch in New Mexico has a reputation for growing the best chili peppers in the world!   Continue reading “Tofu Enchurritos”

Hawaiian Tofu Salmon 7-Layer Salad

tofuHere’s the perfect summer salad that’s as colorful as nutritious. This Hawaiian-style seven-layer salad is a meal in itself and easy to make. The light tangy Asian dressing blends the silky texture of the tofu with the crunchy veggie layers.

Made with fresh chopped vegetables (local grown is best!) and salmon that’s packed with heart-healthy omega-3 fatty acids. Tofu is a high-quality source of vegetable protein, contains no cholesterol, and is rich in healthy isoflavones.

NOTE: Vegetarians can omit the salmon layer.

Continue reading “Hawaiian Tofu Salmon 7-Layer Salad”