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strengthen your immune system with soyWe’re right in the middle of winter, which means bone-chilling temperatures, snow storms and the dreaded flu season. There are many things you can do this winter to avoid getting sick, including eating right and getting plenty of rest. Health experts say proper nutrition and lots of sleep help the body build stronger defenses. Whole foods rich in antioxidants and vitamins are key and studies have shown it’s not just blueberries that are chock full of antioxidants, but beans, nuts and spices have high antioxidant content as well. Small red beans and black beans are listed in the United States Department of Agriculture’s top 20 for antioxidants. Soybeans may not be famously known for containing antioxidants, but they do their part in keeping you healthy. Soybeans contain high levels of tocopherols, which have antioxidant properties. Also soy is a strong source of protein and is especially important because protein supplies the amino acids that build the components of the immune system. In fact, soybeans are the only plant sources that contain all essential amino acids, making it a complete protein.Pairing soy with lean meats, dark leafy greens and other whole foods is a great way to build up your defenses for not just the winter, but all year long. And what could be easier than 3 Bean Chilli? Make a double batch and freeze leftovers for later. Three Bean Chili Makes 6 to 8 servings 1 pound lean ground turkey 2 large onions, chopped 1 each large green and red sweet peppers, chopped 2 tablespoons chili powder 1 teaspoon dried oregano 1 teaspoon garlic salt 1 can (15 to 16 oz.) tan soybeans, drained 2 cans (15 to 16 oz) black soybeans, drained 1 can (14.5 oz.) diced tomatoes with chiles 3 cups Mrs. Clark's Tomato Juice 2 tablespoons corn meal Toppings: shredded cheese, sour cream, chopped onion In a large Dutch oven cook meat, onion and peppers until meat is browned. Add chili powder, oregano and garlic salt; stir to blend. Stir in beans, tomatoes and tomato juice. Bring to boiling, reduce heat and simmer 30 minutes, stirring occasionally. Sprinkle cornmeal over top of chili. Stir in and continue simmering 10 minutes. Serve with favorite chili toppings. Roast Pork Tenderloin Stuffed with Tofu, Spinach and Soynuts 2 teaspoons olive oil 3 cloves minced garlic 2 shallots, minced ¾ cup dry Marsala 2 teaspoons minced fresh rosemary ½ teaspoon salt ¼ teaspoon black pepper 1 teaspoon soy sauce 8 ounces firm water-packed tofu cut into 4, ¾”x ¾” strips 2 16 ounce pork tenderloins 1 clove garlic, minced 1 tablespoon extra virgin olive oil ½ teaspoon minced fresh rosemary 2 teaspoons minced parsley 5 ounces raw spinach ¼ cup salted roasted soynuts Heat oil in a small saucepan; add garlic and shallots and sauté for 3 minutes. Add Marsala, rosemary, salt, pepper and soy sauce. Bring to a boil. Add tofu. Remove from heat. Refrigerate mixture for at least 6 hours, turning the tofu occasionally. Preheat oven to 350 degrees. Heat oil in a large skillet; add spinach and sauté until wilted. Set aside. Trim last 2 inches of the tip end of the tenderloins. Open the tenderloin by cutting along the length of the tenderloin. Cut again so that tenderloins open like a book. When completely cut, the tenderloins should be one rectangular piece of meat about 1/3-inch think. Place the tenderloins between sheets of plastic wrap and flatten slightly with a mallet. In a small bowl, combine garlic, olive oil, rosemary and parsley and mix. Rub the side of each tenderloin with half of garlic, olive oil, rosemary and parsley. Spoon half of the marinated tofu lengthwise down the center of each tenderloin. Reserve the extra tofu marinating liquid. Mix spinach and soynuts; arrange next to the tofu mixture. Roll each tenderloin, starting with longest edge, so that the meat completely encases the tofu, soynuts and spinach. Tie the tenderloin securely with butcher’s twine. Place an ovenproof skillet over medium heat until hot. Add tenderloins, sauté until browned, about 3 minutes. Place skillet in oven and bake 15 minutes or until pork reaches 155 degrees. Let rest in a warm place for 5 minutes before slicing. Mixed Berry Smoothie ½ cup strawberries ½ cup blueberries ½ cup raspberries 1 banana ½ cup soy yogurt 1 cup soy milk ½ cup ice cubes Recipes courtesy of The Soyfoods Council. You must be logged in to leave a comment. Click here to login or register. |
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March 13, 2010 - October 23, 2010
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