Ezine Vol 1:11, "Soy- Nature's Miracle Food?"

"Your Easy Eatin' E-zine"

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"Helping You Cope With Your Cooking Quandaries"

Volume 1: Issue 11, May 29, 2004

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>>>>>>>>>>>> Table of Contents <<<<<<<<<<<<

Welcome from Chef Kevin

>> Welcome from Chef / Owner Kevin Wagner<<

Hi there, good to see you back here in the kitchen :-)

It's been a very busy couple of weeks around here, and shows
no signs of slowing down any time soon... thankfully! The
catering business is heating up, no pun intended, and time is
a premium.

It does, however, make it a challenge to put out this newsletter.
I will see if I can maintain my bi-weekly ezine schedule over
the hectic summer months. As much as I hate to think about it,
I may have to put it out on a periodical basis until fall. We'll
see how it goes.....

Due to the response from several past articles, I've decided
to stay in the "good for you" area. This week we'll talk about
soy and it's healthy benefits. As such, our recipe this week is
a "Marinated Tofu Stir Fry", one of my favorites. But then, I
have so many :-)

On the home front, don't miss out on our *FREE Chef Demos
at Annapolis Save Easy. Dates and times are in the class
schedule near the bottom of this ezine. You have signed up
for your cooking class at the Superstore, right??? Better check
the schedule and call now before you forget.

'Nuff chatter... let's get to the "meat" of this newsletter...

*Warning: Chef Kevin has been known to babble on about topics
that strike a chord, or a nerve, within his spirit. While his views may
be sometimes unique, they are never ill-intentioned, and are
presented solely for the purpose of enlightening his readers and
helping them achieve success in their cooking endeavors. Chef
Kevin claims no responsibility for the content nor the occasional
long-windedness of any of his replies or writings.* :-)

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>>>>>>>>>>>>> Featured Article <<<<<<<<<<<<<

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Soy- Nature's Miracle Food?

by Chef Kevin Wagner

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

All too often people reach for medications to counteract
diseases brought on by improper lifestyles and eating habits.

What if there was a better way?

Let's take a quick look at the power of soy...

Scientist note that people who consume diets high in
soy have significantly lower raters of coronary heart
disease, osteoporosis, cancer (breast, colon and prostrate),
and fewer menopausal symptoms. Several components
of the soybean, including protein, fiber, calcium, essential
fatty acids, and isoflavones offer the potential health
benefits of soy.

The daily recommendation of isoflavones (the active
ingredient of soy) is 47mg. This equals ¾ cup tofu or
tempeh, or 1-1/2 cups soy milk.

'Anti-cancer' properties of soy are thought to be related
primarily to its isoflavone composition. Studies have
shown that soy isoflavones decrease the development of
breast and prostate tumors and slow the growth of human
breast and prostate cancer cells.

Researchers are focusing on soy isoflavones and their
potential role not only for the slowing of cancer growth,
but also in the prevention of breast, prostate and other types
of cancer. Antioxidant properties of soy isoflavones help
reduce formation of free radicals.

Here are just a few of the diseases and symptoms which
can be alleviated by simply including more soy products
into your diet...

OSTEOPOROSIS - Soy foods contain calcium, which
helps promote bone health in all age groups. It has been
suggested that a diet high in soy isoflavones may also
reduce the risk of osteoporosis by potentially reducing bone
loss and improving or maintaining bone density in certain
groups of men and women (in individuals with low estrogen).

CORONARY HEART DISEASE -The results of
numerous studies suggest that consuming soy protein daily
may potentially reduce the risk for coronary heart disease
by 18-28%. A diet high in soy protein (a minimum of 25
grams per day) has been shown in several studies to exert
potential cardiovascular benefits including decreased total
cholesterol (9.3%), decreased LDL (bad) cholesterol levels
(13%), increased HDL (good) cholesterol levels, decreased
triglyceride levels, antioxidant properties, and possible
protective effects on blood vessel walls.

MENOPAUSAL SYMPTOMS - Due to its rich isoflavone
content, diets high in soy (a minimum of 25 grams per day)
may have the potential to control menopausal symptoms
(length and severity of hot flashes, mood swings, excess
hair growth) in women with low estrogen.

*In fact, only 3% of Chinese women experience any of
the common symptoms of menopause, due to their regular
consumption of soy.

LACTOSE INTOLERANCE - Soy products contain no
lactose, and provide an important component of lactose
free diet.

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Sidebar:

*We always recommend you consult with your physician
before making any extreme dietary changes.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Adding a bit of soy to your daily routine could make a
world of difference. What have you got to lose?

Until next time....

Yours in Food & Friendship,
Chef Kevin

Kevin Wagner is Chef/Owner of "Cooking Solutions",
providing personal culinary assistance and helpful,
friendly advice. From catering services to cooking
lessons, recipes to cookbooks... visit the web's
friendliest food site at:
http://www.cooking-solution.com

Email ChefKevin@cooking-solutions.com with
questions or response to this article.

*Reprint of this article granted with contact information intact*
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>>>>>>>>>>>> Recipe of the Week <<<<<<<<<<<<

Marinated Tofu Stir Fry

Serves 6-8

Marinade Ingredients:

½ cup Soy Sauce (I prefer low-sodium tamari, a wheat-free Japanese soy)
Sesame Oil, a few drops
Rice wine vinegar, to taste
Garlic (2 cloves minced)
A pinch of crushed red pepper flakes
1 lb. block of Firm or Extra Firm Tofu

Stir-Fry Ingredients:

1 each medium sized red and green pepper (julienne cut)
1 medium onion (julienne cut)
1 carrot (julienne cut)
2 stalks celery (bias cut)
1 cup fresh broccoli florettes
1 cup fresh bean sprouts
4 cups cooked rice

Oil (for cooking)

Directions:

Gently squeeze the extra liquid out of block of tofu with a
paper towel. Cut tofu into ½ inch by 1inch pieces.

Mix all marinade ingredients together and toss tofu in
marinade. Let stand for at least 30 minutes (the longer the
better) tossing occasionally.

While tofu is marinating, cut all ingredients for the stir-fry.
If necessary, cook the rice and have ready.

In a wok or deep sided fry pan, heat to medium-hot, 1-2 TBS
of good quality oil (canola or olive oil work well).

Remove tofu from marinade and stir-fry for 2 minutes(save
marinade for sauce). Remove tofu and set aside.

Stir-fry peppers, onion, carrot and celery for 3-4 minutes. Add
broccoli and sprouts and fry another 2 minutes. Add marinade
and bring liquid to a boil.

Thicken the sauce with 1 TBS of cornstarch or arrowroot mixed
with a little water then add cooked tofu. Simmer for 1-2 minutes
and serve over hot rice.

You can find this, and many more in our online cookbook here at
www.cooking-solutions.com Just click on "recipes".

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>>>>>>>>>>>> Cookbook Review <<<<<<<<<<<<

Title: "Chinese Food DIY"
Author: Nicholas Zhou
Price: Regular $19.95 Now Only $11.97

This cookbook contains over 500 favorite Chinese food recipes. All
the recipes in Nicholas' book are:

1. Quick and easy to prepare
2. Healthy and nutritious
3. Delicious

You'll learn to cook such dishes as:
Cantonese Spring Rolls
Char Kway Teow
Char Siu (barbequed pork)
Chengdu Chicken

and many more....

Nicholas provides countless tips and you'll also learn the 20
fundamental cooking techniques making it easy for you to
cook Chinese food like a pro!

Get your copy of Chinese Food DIY today!

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>>>>>>>>>>>>>>>> Quick Tip <<<<<<<<<<<<<<<<

Pressing Tofu- Why and How

Some people prefer tofu that has a firmer, meaty texture than
what you can buy. It's quite easy to make it so.

Pressing tofu makes the entire block uniformly firmer. To press
a block of tofu, place it between towels and put a heavy weight
(such as a cast iron frying pan, large can of vegetables, or bricks)
on top and let it sit for an hour or so.

Make sure that there is drainage for the liquid that will be
released from the tofu.

Your tofu can then be stir fried as you would any other meat,
and will have a nice, firm texture.

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>>>>>> Upcoming Cooking Class Schedule <<<<<<

Annapolis Save Easy Chef Demo:
Friday, June 11, 2004; 3:00 - 5:30
Menu to be Confirmed

Digby Superstore - Monday May 31, 2004 6 - 8 pm.
"Insider's Recipes Part 1"

Digby Superstore - Thursday, June 3, 2004 11 am. - 1 pm.
"Western Breakfast"

Digby Superstore - Monday June 7, 2004 6 - 8 pm.
"Insider's Recipes Part 2"

Call customer service (902) 245-4108 to reserve your seat.

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>>>> Copyright and Unsubscribe Information<<<<

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Solutions, 2003 worldwide. Reprint of enclosed information
is available only with the permission from the individual
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===============================================

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Thank you so much for your time, it's been fun! If you enjoyed
this issue, spread the word! Who couldn't use a little of Chef
Kevin in their emailbox :-)

Until next time.... have a great day, and Happy Cooking!!!

Yours in Food & Friendship,
Chef Kevin
Chef / Owner of Cooking Solutions

Kevin Wagner is Chef/Owner of Cooking Solutions, catering, teaching, and consulting services located in Bear River, Nova Scotia. Email: ChefKevin@cooking-solutions.com in response to this article or other questions.

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>>>>>>>>>>>> Table of Contents <<<<<<<<<<<<

>> Welcome from Chef / Owner Kevin Wagner<<

>>>>>>>>>>>>> Featured Article <<<<<<<<<<<<<

>>>>>>>>>>>> Recipe of the Week <<<<<<<<<<<<

>>>>>>>>>>>> Cookbook Review <<<<<<<<<<<<

>>>>>>>>>>>>>>>> Quick Tip <<<<<<<<<<<<<<<<

>>>>>> Upcoming Cooking Class Schedule <<<<<<

>>>> Copyright and Unsubscribe Information<<<<

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