Sweet Potato Proteins vs Cancer

 

Sweet potatoes are considered a superfood. They are one of the healthiest and most inexpensive vegetables on the planet. (And one day, perhaps, even off the planet, as NASA has chosen the sweet potato for space missions.) A study at the University of Washington aimed to identify which vegetables provided the most nutrients per dollar.

In my video, Anti-Cancer Potential of Sweet Potato Proteins, you can see a graph of affordability versus nutrition for different foods. The healthiest foods, like dark green leafy vegetables, may also be the cheapest, and the highest nutrient-rich food scores per dollar were obtained for sweet potatoes.

Sweet potatoes are not just packed with nutrition but may also have special cancer-fighting properties. In 1931, a unique protein was discovered in sweet potatoes. It turns out that 80 percent of the protein in sweet potatoes is a type of protease inhibitor with potential anticancer effects. These proteins were originally tested against leukemia and appeared to suppress the growth of leukemia cells in a petri dish. Continue reading “Sweet Potato Proteins vs Cancer”

Luscious Holiday Dessert: Sweet Potato Pie

Enlightened Sweet Potato Pie

Holidays are the time when we showcase our best dishes to share with family and friends. Thanksgiving’s bountiful theme usually means preparing a number of dishes and guests who make dessert are always appreciated.

Generally, desserts are the source of excess calories and fat even more unnecessary for a feast with filling dishes, such as stuffing and potatoes.

There is a better way to make luscious desserts with the rich flavor and texture of traditional favorites, like this scrumptious sweet potato pie. Continue reading “Luscious Holiday Dessert: Sweet Potato Pie”

Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish

 

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes is a delightful dish that contains a high level of protein, fiber, vitamins and minerals and a veritable riot of health-supporting phytonutrients.

The combination of hearty legumes, leafy greens, tomatoes and pungent spices make this a tasty and super healthy meal.

Naturally low in fat and essentially free of saturated fat, legumes are a great source of nutrition. Legumes contain both soluble and insoluble fiber, protein, carbohydrates, B vitamins and many important minerals including iron, copper, magnesium, manganese, zinc and phosphorous. Continue reading “Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish”

Soy Tempeh, Super Tasty Superfood!

Spiced Tempeh with Confetti Vegetables

Superfoods, by definition are nutrient-dense and considered especially beneficial for health and wellbeing. A food that is rich in compounds, such as antioxidants, fiber or phytonutrients that can reduce cholesterol and blood pressure and may help prevent cancer and other diseases is regarded as a superfood.

Soyfoods are nutrient dense and deliver on all of the criteria necessary to be regarded as a superfood! Soybeans are loaded with complete protein, antioxidants and phytochemicals and contain plenty of soluble and insoluble fiber… all of which have been credited with numerous health benefits. Continue reading “Soy Tempeh, Super Tasty Superfood!”

Enlightened Tofu, Snow Peas and Brown Rice

 

Tofu and Snow Peas Photo Juan Carlo

Stir-frying involves quick cooking over high heat in a small amount of oil. Quick cooking in this manner preserves the flavor, color and texture of the food and the vegetables come out slightly crisp with all of their vitamins intact.

When stir-frying you may use a traditional Chinese wok or a heavy gauge 14 inch stir fry pan that has sloping sides of a typical wok.  A pan like this is similar in that the heat concentrates at the bottom of the pan and the curved sides allow you to push the ingredients to the side. A stir-fry pan will also feature a long handle for easy maneuvering.

Stir-fry calls for oil with a high smoking point, such as corn or safflower and heating oil to the smoking point. Choosing a heavy gauge wok pan and there isn’t any need for such oils.  Continue reading “Enlightened Tofu, Snow Peas and Brown Rice”

Braised Tofu Sriracha and Sesame Linguine

 

Braised Tofu Sriracha

Sriracha sauce is a type of hot sauce made from a paste of chili peppers, garlic and seasonings that imparts a special zip to almost any dish.  This iconic condiment purportedly originated in the town of Sri Racha, on the eastern coast of Thailand and has gained steadily in popularity with cooks, chefs and gourmet aficionados over the last two decades.

Sambal Olek is a flavorful Indonesian chili paste that adds depth of flavor to the Sesame Linguine… just a tablespoon or two to taste. Alternately you may sprinkle with crushed red chili flakes.

Braised Tofu Sriracha and Sesame Linguine is a tasty dish with great texture and eye appeal and a perfect pairing for an intimate dinner or scaled up for a dinner party.  Continue reading “Braised Tofu Sriracha and Sesame Linguine”

Go for the Greens! Recipe: Braised Kale with Toasted Pine Nuts

 

Kale with Toasted Pine Nuts   photo Juan Carlo

Cultivated for more than two thousand years, kale is a nutritional powerhouse! This leafy green vegetable has more dietary value and fewer calories than just about any other vegetable.

One cup of cooked kale contains over 94mg of calcium and more than 1300 percent of the Daily Value of Vitamin K,¹ which has been linked to bone health and a reduced risk of bone fractures.

Kale is rich in vital magnesium, the mineral necessary to fully metabolize calcium, and contains a healthy mix of nutrients that promote strong bones. Kale contains considerable amounts of chlorophyll and is a very good source of Vitamins A and C, folic acid and iron.  Continue reading “Go for the Greens! Recipe: Braised Kale with Toasted Pine Nuts”

Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs

 

Grilled Tempeh Kabobs

Kebabs are a great choice when entertaining. Easy to make and visually appealing, this skewered tempeh dish is set up in advance. Kebabs may be grilled on a barbecue or cooked just as easily under a broiler or in the oven.

Our enlightened approach to kebab making offers a delicious, cruelty-free alternative to traditional, heart-heavy animal products. Tempeh is a whole soyfood that has been cultured from soybeans into a cake with a slightly nutty, smoky flavor and a tender, chewy texture that even meat eaters can appreciate. Continue reading “Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs”

Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying

Tempeh (tem-pay) is a delicious whole soyfood that is nothing like tofu. These tender cakes of cultured whole soybeans have a chewy texture and hearty consistency that even meat eaters like.

Rich in fiber and a nutrient dense source of high quality protein, vitamins, minerals, antioxidants and unique phytonutrients, the mighty soybean delivers on all the criteria necessary to be regarded as a superfood.

According to Dr. James Anderson, chief investigator of the landmark meta-analysis on soy and heart health 1, soy foods are some of the healthiest foods you can put on the table. This is because they help fight what Dr. Anderson calls the ‘Big Five,’ heart disease, stroke, diabetes, obesity and high-blood pressure. Continue reading “Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying”

The Truth about Carbs and Weight Gain!

The average American diet, heavy in animal products, requires the production of an extra ton and a half of greenhouse gases compared to a plant based diet.1 A diet rich in whole grains, vegetables, fruit and legumes is environmentally responsible and can help maintain a healthy weight.

In recent years, however many diet books have blamed plant foods, which are high in carbohydrates for the obesity crisis. While the theory persists, health care professionals have advised against low-carbohydrate diets for years.

A  study in the Journal of the American Dietetic Association found that consuming a low-carbohydrate diet (less than 47 percent of calories from carbohydrates) is associated with a greater likelihood of being overweight or obese.2 The July 2009 study found that the lowest risk may be in consuming a diet with 47 to 64 percent of calories from carbohydrates. This was not the first study with these findings.

Continue reading “The Truth about Carbs and Weight Gain!”