Soy recipes provide healthy alternatives
Updated On: Apr 25 2013 02:54:43 PM EDT
April is National Soyfoods Month- a great time to discover the many tasty and healthy ways you can use soyfoods in your family’s meals and snacks, says Tina Miller, Meijer Healthy Living Advisor. Soyfoods are nutrient rich with no cholesterol, less saturated fat and more fiber than animal foods. Packed with high quality protein, soyfoods will keep your family energized and satisfied all day long.
Benefits of Soy
Provides high quality protein
Lowers LDL (bad) cholesterol
Modestly elevates HDL (good) cholesterol and decreases triglycerides levels
Provides ample amounts of omega 6 and omega 3 essential fatty acids
Soybeans are rich in plant nutrients known as isoflavones which may help prevent certain types of cancer, fight heart disease and improve bone density
25g soy protein per day as part of a diet low in saturated fat and cholesterol may reduce risk of heart disease
Recent research suggests that soy may also lower risk of prostate, colon and breast cancers as well as osteoporosis and other bone health problems, and alleviate hot flashes associated with menopause.
Herbed Edamame, Black Beans, and Quinoa
1 1/3 cup water
2/3 cup uncooked pre-rinsed quinoa
½ (15 oz.) can Meijer Organics black beans, rinsed, drained
1 cup frozen shelled edamame, thawed (may substitute with peas)
2 cups Dole Spring Mix Salad
2 tsp. grated lemon zest
3 tbsp. lemon juice
1 tbsp. Meijer olive oil
¾ tsp. McCormick ®Oregano, crumbled
1/8 tsp. McCormick® Rosemary, crushed
1 medium garlic clove, minced
¼ tsp. salt
2 oz. reduced fat crumbled feta cheese (about ½ cup)
1. In a medium saucepan, bring the water to a boil over high heat, 3 to 4 minutes. Stir in the quinoa. Reduce the heat and simmer, covered, for 8 minutes.
2. Stir in the beans and edamame. Cook, covered, for 2 minutes, or until the water is evaporated.
3. Meanwhile, in a large bowl, stir together the remaining ingredients except the feta. Add the quinoa mixture and the feta, tossing until the spring greens are wilted.
Recipe adapted from American Heart Association “Quick & Easy Meals” cookbook, Second Edition
Nutrition Information (per serving): 275 calories, 10g fat, 3g saturated fat, 13mg cholesterol, 317mg sodium, 32g carbohydrate, 7g fiber, 14g protein
Serve with Meijer Fat Free Milk, Wheat Roll and Pineapple Chunks
Parmesan Mustard Topped Burger
Makes 1 Burger
1 tbsp. plain Meijer Greek yogurt
2 tsp. spicy brown mustard
1 ½ tsp. freshly grated Parmesan cheese
1 MorningStar Farms® Garden Veggie Patties™ Veggie Burger
1 whole grain hamburger bun, split and toasted
1. In small bowl stir together yogurt, mustard and Parmesan cheese. Set aside. Cook veggie burger according to package directions. Spread bun with mustard mixture and top with greens and tomato.
Recipe adapted from www.soyfoodsmonth.org <http://www.soyfoodsmonth.org>
Nutrition Information (per serving): 270 calories, 6g fat, 900mg sodium, 33g carbohydrate, 5g fiber, 17g protein
Serve with Meijer Fat Free Milk, Dole Bagged Salad and Fresh Fruit