Soy: surprisingly smart, delicious
Soy ranks among a very select group of foods that provide exceptional nutrition benefits — labeled super foods by author and expert Dr. Steven Pratt. Research indicates that soy may help stem chronic conditions, such as cancer and osteoporosis. Additionally, the U.S. Food and Drug Administration has stated that diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.*
In a recent survey about 14 foods that Dr. Pratt considers super foods, health professionals ranked soy sixth in importance. The survey of 1,000 adults, conducted by Silk Soymilk, found that three-of-four say they are unfamiliar with the concept of super foods. Products like soymilk make it easy to get more soy into your diet.
To help people understand how simple it can be to incorporate super foods, here’s a new top 10 list of super foods that go beyond nutrition using more relevant criteria such as taste, accessibility, ease of use and seasonality.
Top 10 Super Foods
“Soymilk
“Blueberries
“Oranges
“Dried fruits
“Oats
“Walnuts
“Yogurt
“Avocados
“Broccoli
“Tea — green or black
List developed by Dr. Pratt and Silk
*In 1999 the FDA issued a health claim for soy and its role in promoting cardiovascular health. Food and Drug Administration. Food labeling, health claims, soy protein, and coronary heart disease. Fed Reg 1999;57:699-733.
For super foods recipes, nutritional information and the latest news about soy, log onto www.silksoymilk.com. For more information about Dr. Pratt and SuperFoodsRX, visit www.superfoodsrx.com.
Cream of Broccoli Soup
Super foods include: soymilk, broccoli
Serves: 4
1 tablespoon extra-virgin olive oil
1 large onion, chopped
2 shallots, peeled and minced
1 quart vegetable stock
1 large head broccoli or 1 1/2 pounds washed and bagged florets, coarsely chopped, stems peeled
3 medium zucchini, chopped
1/2 teaspoon dried thyme
1 1/2 cups plain soymilk
Additional extra-virgin olive oil
Shredded fresh basil leaves
Freshly grated Parmesan cheese
Salt and freshly ground pepper
In large, heavy stockpot over medium heat, heat olive oil. Add onion and shallots; cook until tender and aromatic, about 10 minutes. Add stock, broccoli, zucchini and dried thyme. Bring to boil, reduce heat to low and simmer 15 minutes, or until vegetables are soft.
Add soymilk; puree soup in blender or food processor in batches, until smooth and creamy. Add salt and pepper to taste. Top with olive oil, basil leaves and Parmesan before serving.
Spinach Salad with Chicken, Avocado, Walnuts and Lemon Basil Dressing
Super foods include: soymilk, walnuts, avocado
Serves: 4
5 ounces baby spinach (about 6 cups)
2 cups sliced cooked chicken (store-bought roasted chicken works well)
1/2 cup Lemon-Basil Dressing (recipe follows)
1 medium avocado, peeled, pitted and sliced
12 ripe cherry tomatoes, halved
1/4 cup raw or toasted walnut halves
Salt and freshly ground pepper
Lemon-Basil Dressing
2 tablespoons fresh lemon juice
1/3 cup plain soymilk
1/3 cup extra-virgin olive oil
1 teaspoon honey
2 tablespoon Dijon mustard
1/4 cup chopped fresh basil
1/3 cup grated Parmesan cheese
Place spinach and chicken in large salad bowl. Toss with dressing. Add salt and pepper to taste. Transfer salad to individual salad plates. Arrange avocado and tomato on top of spinach. Sprinkle with walnuts. Serve with additional dressing, if desired.
For dressing, combine lemon juice, soymilk, olive oil, honey, mustard, basil and Parmesan in blender. Puree until smooth and creamy. Makes 1 cup dressing.
Blueberry-Orange-Vanilla Smoothie
Super foods include: soymilk, blueberries, orange juice Serves: 2
1 1/2 cups vanilla soymilk
1 banana, sliced into 1-inch pieces and frozen
1 cup frozen blueberries
1/4 cup frozen orange juice concentrate
1 tablespoon honey (orange blossom if available)
In blender, combine all ingredients. Blend until smooth and creamy.