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Monday, December 3, 2012

The Abs SOY-loution

Posted by Chantel M. Recipe contributed By
 
What is Soy? Soy comes from a bean that has been modified in many different products such as soy milk, yogurt, cheese, flour, tempeh and meat substitutes. Soy alone or cooked with other ingredients is fantastic for a high protein low fat substitute. It is reported that the Chinese were the first to utilize soy beans around 11th century B.C.
Soy is packed with valuable protein, numerous vitamins, minerals and fibers. It has been researched extensively and shown to provide numerous health benefits in fighting cancer, heart disease, osteoporosis and more. Contrary to belief that plant based proteins are incomplete, soybeans are a complete protein, making it a great alternative to meat and dairy foods.
A variation of the soy bean is tofu. Simply explained, like cheese is to cow milk, tofu is to the soy bean. Tofu will absorb the flavor of whatever ingredients are mixed with it. So it can be seasoned, sweetened, smoked and spiced. It can be used on sandwiches, salads, stir fry and even eaten out of the package with the latest flavored variety.
To get maximum benefit of eating soy foods, you need 2 servings per day.
Choose from these choices:
Edamame - they look similar to green beans with the bean inside the pod. It is a great snack and common in Japanese restaurants. I liked them steamed and with a sprinkle of sea salt and pepper.
Soy Milk - this is great for those that are lactose intolerant to milk. You can put it on your cereal, use it in baking or drink it as you normally drink a glass of milk. There are several varieties, low fat, unsweetened, flavored and plain. Look for a 30% fortified with calcium and 25% of your vitamin D.
Soy Cheese - is available in chunk, singles and shredded. As with other cheeses in comes in different flavors. Because of processing, it could lose some of its original benefits, so check to see that it has between 15-30% of your calcium needs in a one ounce portion.
Soy Yogurt - this cultured product is similar to regular yogurt containing all of the beneficial cultures that make yogurt good for you. Again check to be sure it has between 15-30% of your calcium needs and 25% Vitamin D.
Soy Ice Cream - can it be possible to eat ice cream that is good for you? It is far healthier than regular ice cream, but it still contains some sugar, and is typically high in carbohydrates. So don't go crazy eating all you want. The advantages of soy ice cream over regular ice cream are that it contains complete protein with all essential amino acids, vitamins, minerals and fiber.
Tempeh - is chewier than tofu and has a different consistency. It is similar to blue cheese but on the tofu side of the family. It is great grilled and should be cooked thoroughly before consumed. Tempeh has a nutty flavor. It can be steamed and marinated with lemon juice or barbeque sauce. It is good to mix with spaghetti sauce, sloppy Joes, or chili mix, flavor soups and casseroles. It is also good to pan fry with mushrooms.
Soy Nuts -Roasted soy nuts are similar in texture and flavor to peanuts. They are high in protein and isoflavones. They are whole soybeans that have been soaked in water and then baked until browned and found to be as crunchy and as tasty as peanuts with all the benefits that soy has to offer.
Tofu - Tofu comes in a variety of forms. This is also a good way to Beef up the protein in your smoothies, pudding, egg salad or other creamy dishes. There are many tofu fast foods out there to attempt to keep you healthy while also satisfying the fast food meat craving. Items like, soy dogs, soy burgers, textured vegetable protein (TVP), soy sausage, soy bacon, the list goes on and on. You can just about find a soy replacement for nearly any meat, including ribs, chicken, nuggets, and even fish.
We know that the least processed foods are the healthiest, but soy substitutes are a healthier way to satisfy your carving for a greasy burger and they're easy to incorporate into your best abs diet.
To learn more about healthy food choices, and tip and techniques for your diet go to bestabsdiet.com.
Dean Vella is a fitness enthusiast with more than 25 years of training experience who can help you achieve your goals. Click here to get simple natural ways to lose weight quickly and get into shape rapidly without the latest diet fad. You can create the body you want by copying the template I used to get into fantastic shape.

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