The Joy of Soy

Whether you are a vegetarian, a flexitarian, or died-in-the-wool meat eater, you can benefit from including soy-based products in your daily meal planning. Soybeans are an important source of phytoestrogens, which are naturally occurring, plant-based estrogens that may act similarly to the estrogen produced by our bodies. Phytoestrogens exist in smaller quantities in almonds, beets, cabbage, carrots, cashews, cherries, corn, cucumbers, rice, squash, and yams.

By including soy in your diet, you just might eat your way to better health. Studies of the dietary habits of women in different countries have shown that there is often a significant correlation between reduced symptoms of menopause and increased amounts of dietary estrogens. Foods high in phytoestrogens may also help reduce the risk of osteoporosis, lower cholesterol levels, and protect against certain forms of cancer.

In addition, soybeans are rich in protein, iron, B vitamins, zinc, and omega-3 and omega-6 fatty acids. At The Chopra Center, we recommend eating soy products regularly as part of a well-balanced diet.

A considerable amount of controversy exists regarding the relatively new emphasis on soy products, though. Some critics say the phytoestrogens in soy can throw natural hormone levels out of whack, while others point out that soy is one of the world’s top-10 allergens. Soy also may block the absorption of key minerals such as calcium and zinc.

While the jury is still out on these questions, it is best to use soy in moderation, avoiding the highly processed, genetically modified products such as powders and bars. Tofu or tempeh made from non-GMO soybeans is an excellent—and surprisingly tasty—way of getting the most bang from your bean.

CASHEW TOFU (OR TEMPEH)
Serves 4
1 teaspoon plus 1 teaspoon olive oil, ghee, or sesame oil
8 ounces fresh, low-fat tofu or tempeh, cut into 1-inch triangles, 1 inch thick
1 tablespoon apple juice
2 tablespoons Braggs Liquid Aminos or tamari
1 cup chopped leeks or onions
2 cloves minced garlic, or
1/2 teaspoon garlic powder
1 pinch red chili flakes
1 tablespoon fresh ginger, chopped
1 teaspoon ground cumin
1 cup diagonally sliced carrots
1 cup diced red bell peppers
3 cups broccoli florets
1/2 cup vegetable stock
1/4 cup toasted cashews

Heat 1 teaspoon of oil in a sauté pan over medium heat. Add the tofu and sprinkle both sides with apple juice and aminos. Continue sautéing until all the tofu is golden brown. Add more oil (or some vegetable stock) if necessary. Remove the tofu from the heat and set aside.

Heat the remaining 1 teaspoon of oil in a large sauté pan or wok over medium heat. Add the leeks, garlic, red chili flakes, ginger, and cumin. Sauté until leeks are translucent. Add the carrots and peppers and continue to sauté for 2 to 3 minutes. Add the tofu, broccoli, and vegetable stock.

Allow the mixture to simmer; add more vegetable stock if necessary. Heat through and garnish with the cashews. Serve with rice or a wrap.