Get #SoyInspired… Try New Healthy Recipes this Month
Guest blog post by Linda Funk, Executive Director, The Soyfoods Council
We all know that we should “eat healthy.” Diet is a key lifestyle factor affecting the risk of developing cancer, and research shows that eating more polyunsaturated fat is key to reducing death from coronary heart disease. So why is it many Americans prefer to grab a candy bar or bag of potato chips for a quick snack and order pizza for supper?
Convenience and simplicity are key in determining food choices. Did you know soybeans are a simple way to add protein and fiber to your diet? Soy protein is so healthy for you, too. It’s low in saturated fat and has no cholesterol. It’s also high in polyunstaurated fat and provide essential omega-3 fatty acids.
Here are two more good reasons why you should consider adding soyfoods to your diet:
- Isoflavones Protect Against Ovarian Cancer Risk. It’s estimated that more than 14,000 U.S. women died of this disease last year. However, Japanese researchers have examined the association between the intake of isoflavones and ovarian cancer in seven different countries. The results shows the risk of having ovarian cancer is reduced by approximately one-third that when comparing high isoflavone intake with low intake. NOTE: Soyfoods such as tofu, soymilk, and edamame are uniquely rich sources of isoflavones.
- Consuming More Polyunsaturated Fat is Key to Reducing Death from Coronary Heart Disease. The American Heart Association has endorsed the use of soyfoods because they are low in saturated fat and high in polyunsaturated fat. New research from an esteemed group of investigators has found that consuming too little polyunsaturated fat was responsible for three times more deaths than consuming too much saturated fat. This analysis included 186 countries in 21 world regions and 3.8 billion adults.
After hearing about so many virtues of soyfoods, I hope you’ll feel inspired to add some to your diet! No need to fret over a meal plan as today I’m providing recipes for a four-course menu:
- Salad with Basil Lime Dressing
- Asparagus Soup or Grilled Asparagus
- Miso Marinated Chicken (see recipe below)
- Elizabeth’s Chocolate Pudding Pie or Key Lime Pie
Find daily tips for using soyfoods and #SoyInspired recipes during April SoyFoods Month on Facebook. Join our Twitter chat for a chance to win a copy of Tofu Cookery. Also check out our Soyfoods Month Pinterest board!
Miso Marinated Chicken Thighs
Alex Strauss, Hy-Vee
Des Moines, Iowa
2 pounds boneless skinless chicken thighs (or
3 tablespoons white miso
One-2 inch piece fresh ginger, peeled and chopped
4 garlic cloves
1 orange, zested plus its juice
1 tablespoon brown sugar
1 tablespoons sesame oil
1 tablespoon rice vinegar
1 tablespoon soy sauce
1 tablespoon chili garlic sauce
Remove chicken thighs from packaging, pat dry. In a food processor, add remaining ingredients and process until a paste is formed. Reserve 4 tablespoons of paste; place the remainder over the chicken in a large bowl and mix well. Cover and refrigerate the chicken for at least 2 hours or overnight.
To bake, heat the oven to 425°F. On a large baking sheet, spread the chicken in a single layer. Bake for 15 minutes, turn the chicken thighs over, bake for another 15 minutes. When the internal temperature of the chicken is between 160 and 165°F, take it out of the oven. Brush with reserved paste; let the chicken rest for 5 minutes.
To grill, heat grill to medium high heat. When the internal temperature of the chicken is between 160 and 165°F, take it off the grill. Brush the chicken with remaining paste and let the chicken rest for 5 minutes.
Serve cooked meat over rice noodles with pickled Asian vegetables such as cucumber, peppers and carrots.
Yields 4 to 6 servings