Here is another article about soy.
Spilling The Beans
Thursday, February 26, 2009
Thursday, January 15, 2009
Good Fat, Bad Fat.
I was browsing along and I came across this article, which I found to be very helpful. I copied the text and helped the lay out a little, but I have not changed any of the wording. I wanted to provide an ad free version of it for my blog, and I have this strange urge to post it in the lunch room where I work.
Good Fats and Bad Fats
Written by Gloria Tsang, RD
Published in Dec 2004;Updated in Nov 2005
(HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
The Good Fats
Monounsaturated Fats
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans Fats
Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
What can we do?
• avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
• minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
• as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.
• (My own note: Stop consuming animal products, or cut down significantly.)
Good Fats and Bad Fats
Written by Gloria Tsang, RD
Published in Dec 2004;Updated in Nov 2005
(HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
The Good Fats
Monounsaturated Fats
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans Fats
Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
What can we do?
• avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
• minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
• as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.
• (My own note: Stop consuming animal products, or cut down significantly.)
Tuesday, December 16, 2008
Bean and Rice Soup
I'm starting to think of myself as the soup master. This is the third soup I have made and I think it is probably the best one so far. I didn't take this from a recipe, I just made it up as I went along. For this recipe I used a can of bean medley, which was a mix of red kidney beans, chick peas, black eyes peas, etc. Use whichever type of beans you prefer. Feel free to make any changes to this recipe, add any spices or other ingredients you want.
Bean and Rice Soup
1 can of bean, drained
1/2 an onion, chopped
1/2 a green pepper, chopped
2 large carrots, chopped
1/3 cup of uncooked basmati rice
6 cups of vegetable both (made with instant mix)
2 tsp of Tabasco sauce
2 tsp of parsley
1 tsp of vegetable oil
1. In a medium sized pot, combine oil, onion and green pepper. Cook until the onions start to brown.
2. Add 6 cups of water, carrots and rice, then bring to a boil. Mix in 6 tsp of vegetable broth powder, parsley and Tabasco sauce.
3. Cover pot, reduce heat to medium low and let simmer for 15 minutes.
This should make about 5 or 6 servings.
Bean and Rice Soup
1 can of bean, drained
1/2 an onion, chopped
1/2 a green pepper, chopped
2 large carrots, chopped
1/3 cup of uncooked basmati rice
6 cups of vegetable both (made with instant mix)
2 tsp of Tabasco sauce
2 tsp of parsley
1 tsp of vegetable oil
1. In a medium sized pot, combine oil, onion and green pepper. Cook until the onions start to brown.
2. Add 6 cups of water, carrots and rice, then bring to a boil. Mix in 6 tsp of vegetable broth powder, parsley and Tabasco sauce.
3. Cover pot, reduce heat to medium low and let simmer for 15 minutes.
This should make about 5 or 6 servings.
Monday, December 15, 2008
African Peanut Soup
This actually turned out to be more flavorful that I had expected, considering the small amount of ingredients.
African Peanut Soup
1 tsp olive oil (or vegetable)
1/2 onion, chopped
2 carrots, chopped
4 cups of vegetable broth (I used instant)
1/4 cup of raw basmati rice
1/2 tsp of pepper sauce (Tabasco)
1/4 cup of peanut butter
1. Over medium heat combine oil, onions and carrots. Cook until the onions start to brown.
2. Add the 4 cups of vegetable broth and bring to a boil. Reduce heat and simmer for 10 - 15 minutes (until carrots are cooked).
3. Optional, dump the pot contents into a blender and blend until smooth. Pour back into the pot.
4. Bring soup to a boil then add raw rice. Reduce heat to medium and cover. Cook for 15 minutes or until rice is cooked.
5. Stir in peanut butter until melted and serve hot. Add more Tabasco sauce to your bowl if you want a spicy soup.
One thing I realized when making this recipe is most peanut butter has icing sugar, and I feel that has changed the intended flavour of this recipe. Look for natural peanut butter which only contains peanuts.
African Peanut Soup
1 tsp olive oil (or vegetable)
1/2 onion, chopped
2 carrots, chopped
4 cups of vegetable broth (I used instant)
1/4 cup of raw basmati rice
1/2 tsp of pepper sauce (Tabasco)
1/4 cup of peanut butter
1. Over medium heat combine oil, onions and carrots. Cook until the onions start to brown.
2. Add the 4 cups of vegetable broth and bring to a boil. Reduce heat and simmer for 10 - 15 minutes (until carrots are cooked).
3. Optional, dump the pot contents into a blender and blend until smooth. Pour back into the pot.
4. Bring soup to a boil then add raw rice. Reduce heat to medium and cover. Cook for 15 minutes or until rice is cooked.
5. Stir in peanut butter until melted and serve hot. Add more Tabasco sauce to your bowl if you want a spicy soup.
One thing I realized when making this recipe is most peanut butter has icing sugar, and I feel that has changed the intended flavour of this recipe. Look for natural peanut butter which only contains peanuts.
Wednesday, December 3, 2008
What should, or shouldn't I be eating?
It has been said that we are currently going through an information war. The information we are receiving through media, news, radio, television, and the Internet is all corrupt. Studies seem to be based around what someone wants to prove, not what is actually true. It is very hard to know what to believe and who to trust for your source of information.
I am no expert on diet but there are some things about being a vegetarian that are concerning to me lately. Just walk into a grocery store. You will probably find a little section just for vegans, and maybe you will assume that everything in this section is good for you to eat. What if this is not true?
The sad "truth" about tofu
There has been a lot of discussion about soybean products online and elsewhere. Soy has been greatly promoted as being very healthy with lots nutrients. It is full of protein and essential amino acids, which is able to fully replace meat in a person's diet. Soy may seem like magic super food for vegans, but maybe there is more to this.
Do an online search for "soy" and see what comes up. You will find some articles that warn against using soy products. Soybeans are known to be genetically modified and they are said to be linked with a number of different thyroid issues and cancers, including breast cancer. There is also concern about cultivating soy beans, that it is destroying large portions of the rain forest and requires harmful pesticides to be grown.
If you are concerned about getting enough protein but you are unsure about soy, there are many other foods you can eat. I suggest using rice, rice milk, beans and sprouts. There are also vegetables that are high in protein such as spinach, broccoli and peas. Nuts and seeds, such as almonds, are also high in protein.
I have no way of saying if soy is bad for us or not. I personally really enjoy eating it, but I feel very unclear about the information I am reading.
More information:
Wikipedia - Soy
Veg Family - Soy: Myths, Truths, and Everything in Between
Veggie "meat"
You will read in a lot of vegetarian books that new vegetarians should try using veggie meats if they are having a hard time finding things to eat with protein. The obvious problem with this is these products are highly processed (and taste like it). A hidden problem you may not notice is that a lot of these products contain eggs, milk, and who knows what else. I do not have a lot of information about this because, unlike soy, I have no question about the good or bad of this product.
This blog is obviously written by a vegetarian and I have my own set views on the following subject. The reason why I am including this part is because of the milk, egg and meat commercials seen on TV. The government promotes these products to us using celebrities and cute little egg cartoons. Look at the Canada Food Guide you will see two sections just for these products. Like I said before, the information we are receiving is tainted with corruption, especially on what we should be eating.
Animal products
I believe that although there may be a lot of nutritional value to animal products, it is not healthy for humans to consume and it is not needed. In fact, people are eating way too much meat and animal products. Meat is one of the only sources of saturated fat in the human diet and is linked to a number of health problems such as cancer, heart disease and diabetes. Not to mention bacterial diseases, parasites, obesity.
Animals are given hormones to grow larger just like other genetically modified foods. These hormones are being passed to us through their meat, fat, milk, eggs, whatever. This is something they don't tell you in the commercials. Another thing they don't show you are the factory farms, the horrible mistreatment of animals, or the slaughter houses.
Do you really want to eat something that has been suffering it's whole life to finally arrive on your dinner plate? Put a little thought into what you are eating.
There are a lot more topics I would love to bring up, but I am definatly not an expert and have only learned from personal reading or interest.
I am no expert on diet but there are some things about being a vegetarian that are concerning to me lately. Just walk into a grocery store. You will probably find a little section just for vegans, and maybe you will assume that everything in this section is good for you to eat. What if this is not true?
The sad "truth" about tofu
There has been a lot of discussion about soybean products online and elsewhere. Soy has been greatly promoted as being very healthy with lots nutrients. It is full of protein and essential amino acids, which is able to fully replace meat in a person's diet. Soy may seem like magic super food for vegans, but maybe there is more to this.
Do an online search for "soy" and see what comes up. You will find some articles that warn against using soy products. Soybeans are known to be genetically modified and they are said to be linked with a number of different thyroid issues and cancers, including breast cancer. There is also concern about cultivating soy beans, that it is destroying large portions of the rain forest and requires harmful pesticides to be grown.
If you are concerned about getting enough protein but you are unsure about soy, there are many other foods you can eat. I suggest using rice, rice milk, beans and sprouts. There are also vegetables that are high in protein such as spinach, broccoli and peas. Nuts and seeds, such as almonds, are also high in protein.
I have no way of saying if soy is bad for us or not. I personally really enjoy eating it, but I feel very unclear about the information I am reading.
More information:
Wikipedia - Soy
Veg Family - Soy: Myths, Truths, and Everything in Between
Veggie "meat"
You will read in a lot of vegetarian books that new vegetarians should try using veggie meats if they are having a hard time finding things to eat with protein. The obvious problem with this is these products are highly processed (and taste like it). A hidden problem you may not notice is that a lot of these products contain eggs, milk, and who knows what else. I do not have a lot of information about this because, unlike soy, I have no question about the good or bad of this product.
This blog is obviously written by a vegetarian and I have my own set views on the following subject. The reason why I am including this part is because of the milk, egg and meat commercials seen on TV. The government promotes these products to us using celebrities and cute little egg cartoons. Look at the Canada Food Guide you will see two sections just for these products. Like I said before, the information we are receiving is tainted with corruption, especially on what we should be eating.
Animal products
I believe that although there may be a lot of nutritional value to animal products, it is not healthy for humans to consume and it is not needed. In fact, people are eating way too much meat and animal products. Meat is one of the only sources of saturated fat in the human diet and is linked to a number of health problems such as cancer, heart disease and diabetes. Not to mention bacterial diseases, parasites, obesity.
Animals are given hormones to grow larger just like other genetically modified foods. These hormones are being passed to us through their meat, fat, milk, eggs, whatever. This is something they don't tell you in the commercials. Another thing they don't show you are the factory farms, the horrible mistreatment of animals, or the slaughter houses.
Do you really want to eat something that has been suffering it's whole life to finally arrive on your dinner plate? Put a little thought into what you are eating.
There are a lot more topics I would love to bring up, but I am definatly not an expert and have only learned from personal reading or interest.
EZ Chickpea Soup
The fun thing about soup is you do pretty much whatever you want with it. Also, the longer you cook it, the more flavorful it becomes. This gives tons of time to add some last minute ingredients when the thought comes to mind.
This isn't really a recipe as much as it is meant as inspiration for others.
Ingredients
1 can of chickpeas
1/2 a large onion, chopped
1 tsp chopped garlic
2 carrots, pealed and chopped
1 tsp olive oil
Spices - I chose ginger, pepper, salt, paprika, parsley and oregano.
1. Dump a whole can of chickpeas, including water, into a blender or food processer and blend until liquified.
2. Place chopped carrots in a small pot and fill with water so it just covers the carrots. Boil water, then reduce to medium heat for 10 minutes.
3. In another, larger pot, over medium heat combline oil, garlic and onions. Cook for about three minutes, then add the chickpeas and which ever spices you choose.
4. When the carrots are finished, drain and then add to the soup. Also, add more water if you want to thin out the soup. Continue to cook for as long as you like, or when you feel it is ready. Makes 2 servings.
If I was going to change anything about this recipe, I would have used vegetable broth instead of water, but I didn't have any.
This isn't really a recipe as much as it is meant as inspiration for others.
Ingredients
1 can of chickpeas
1/2 a large onion, chopped
1 tsp chopped garlic
2 carrots, pealed and chopped
1 tsp olive oil
Spices - I chose ginger, pepper, salt, paprika, parsley and oregano.
1. Dump a whole can of chickpeas, including water, into a blender or food processer and blend until liquified.
2. Place chopped carrots in a small pot and fill with water so it just covers the carrots. Boil water, then reduce to medium heat for 10 minutes.
3. In another, larger pot, over medium heat combline oil, garlic and onions. Cook for about three minutes, then add the chickpeas and which ever spices you choose.
4. When the carrots are finished, drain and then add to the soup. Also, add more water if you want to thin out the soup. Continue to cook for as long as you like, or when you feel it is ready. Makes 2 servings.
If I was going to change anything about this recipe, I would have used vegetable broth instead of water, but I didn't have any.
Sunday, September 7, 2008
Vegan Baking
When it comes to baking and being a vegan, sometimes things can get a bit tricky. Most recipes call for butter, milk and eggs. Click here for some advice on replacing these ingredients in your baking. Also look for vegan cook books.
I have had problems making cookies and brownies so far but my muffins are turning out very well. (even before I was vegan, my cookies never worked out anyway)
The following is a recipe that I have taken from a website, added a few of my own ingredients, and replaced the butter, milk and eggs. So easy! So tasty!
Banana Oatmeal Muffins
1 3/4 c Flour
1/2 c Brown Sugar
1/2 c Non-hydrogenated Margarine
1 tsp Egg Replacer
2 Bananas (Mashed)
1/3 c Soy Milk
1 tsp Baking Powder
1 tsp Baking Soda
1 c Oatmeal
1/2 c Walnuts
1 tsp Cinnamon
1 tsp Nutmeg
Pre-heat oven to 375F. Cream sugar and margarine until smooth. Add mashed bananas and soy milk, then mix. Add flour, baking powder, baking soda, egg replacer, nutmeg, cinnamon and oatmeal. Mix until well blended then stir in walnuts. Pour evenly into a greased muffin tin. Bake for 20-25 minutes. Makes 12 muffins of awesomeness.
I have had problems making cookies and brownies so far but my muffins are turning out very well. (even before I was vegan, my cookies never worked out anyway)
The following is a recipe that I have taken from a website, added a few of my own ingredients, and replaced the butter, milk and eggs. So easy! So tasty!
Banana Oatmeal Muffins
1 3/4 c Flour
1/2 c Brown Sugar
1/2 c Non-hydrogenated Margarine
1 tsp Egg Replacer
2 Bananas (Mashed)
1/3 c Soy Milk
1 tsp Baking Powder
1 tsp Baking Soda
1 c Oatmeal
1/2 c Walnuts
1 tsp Cinnamon
1 tsp Nutmeg
Pre-heat oven to 375F. Cream sugar and margarine until smooth. Add mashed bananas and soy milk, then mix. Add flour, baking powder, baking soda, egg replacer, nutmeg, cinnamon and oatmeal. Mix until well blended then stir in walnuts. Pour evenly into a greased muffin tin. Bake for 20-25 minutes. Makes 12 muffins of awesomeness.
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