Search Results for “soy”

August 5, 2019

Should Soy Stay or Should it Go?

Should soy stay or should it go? When my children were young, we discovered they were allergic to cow’s milk. I switched them to soy. Now, when I see headlines describing the dangers of soy, I wonder whether I did them a great disservice.

Soy is present in many prepared foods. It’s eagerly embraced by some adopters of a plant-based diet because it is filled with high-quality protein and nutrients including B vitamins, fiber, potassium, and magnesium. Soy protein contains all nine essential amino acids that the body cannot make on its own making it a “complete” protein. These facts make soy sound like a great food.
soy
But, like eggs, soy has its detractors. Some animal studies have shown that high dosages of isoflavone or isolated soy protein extracts tend to stimulate breast cancer growth. Isoflavones are phytoestrogens that function similarly to human estrogen (a hormone) but with weaker effects. Isoflavones may also alter the behavior of estrogen receptors thereby affecting hormone balance.

Hormone balance affects mood, libido, weight, sleep quality, and energy levels. Life is both healthier and more pleasant when we maintain the proper balance. Any alteration of hormone balance through intentional disruption brings risks whether it’s hormone-based birth control, hormone replacement therapy, or dietary estrogens.

A study of 3700 Japanese-American men in Hawaii who consumed large amounts of tofu during middle-age showed a significant association with greater cognitive impairment and brain atrophy in late life compared with men with the lowest tofu intakes. On the flip side, a study of Asian women showed that soy foods sometimes reduced the risk of breast cancer.

In fact, there are numerous soy studies with conflicting results. At a glance, it’s hard to determine whether soy contributes to or reduces the risk of breast cancer. The relationship with dementia is not certain either.

Soy foods are not the only foods that contain phytoestrogens or dietary estrogens. Flaxseeds, sesame seeds, sunflower seeds, almonds, walnuts, apples, cranberries, grapes, pomegranates, strawberries, carrots, lentils, yams, mung beans, sprouts, barley, oats, wheat germ, coffee, bourbon, beer, red wine, and olive oil all contain phytoestrogens. We don’t think of most of those as harmful, but all phytoestrogens are not created equal or used by the body in the same way.

More than likely, there are many factors that determine whether soy will detrimentally affect you–ethnicity, hormone levels, type of soy, age and frequency of ingestion, interaction with medications, etc. With no definitive way to know whether phytoestrogens put you at risk, it is probably best to consume soy in moderation.

If you choose packaged foods, be sure to read the labels. You’ll often find soy in unexpected places. If you are eating a plant-based diet, you may want to limit tofu. And with all of the non-dairy milk options, there’s really no reason to rely on soy.

When you do eat soy, less processing is always better. I love edamame. Every few months I’ll have some for dinner two or three times in a week. Then I don’t think about it again for months.

With no consistent, definitive science to rely on at this time, consuming soy has to be a matter of choice. For now I’m choosing stay, but in deliberate moderation. Only time will tell whether my choices will harm my children or me. In the meantime, I’ll probably keep asking: Should soy stay or should it go?

https://journals.sagepub.com/doi/abs/10.1345/aph.10257

https://www.tandfonline.com/doi/abs/10.1080/01635581.2017.1250924

https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718923

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781234/

The following is an extensive review of soy research. Please be aware that it was funded by The European Soy and Plant-based Foods Manufacturers Association, and the author is the executive director of the Soy Nutrition Institute, an organization funded by the United Soybean Board and its soy industry members.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

http://www.cooking2thrive.com/blog/?s=soy

http://www.cooking2thrive.com/blog/page/3/?s=soy
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May 4, 2015

Should My Whole Household be Gluten-Free, Wheat-Free, Egg-Free, Dairy-Free, Nut-Free, Shellfish-Free, Soy-Free? Ten Important Considerations

pantry mixI’ve been visiting my son in LA and the question keeps coming up, “Should my whole household be gluten-free?” I think it first arose with the smell of chocolate chip cookies coming from the kitchen. They were for a client and contained the traditional wheat prevalent ingredients.

Of course the aroma piqued our desire for gluten-free chocolate chip cookies as well. It seemed like a good idea to bake both while the oven was hot, but the kitchen hadn’t been fully cleaned from prepping the traditional dough. Was it a good idea to mix up the gluten-free cookies yet?

This question led to a discussion of the labels on the pimento cheese containers and the two containers of yogurt (one used for traditional baking) in the fridge and the stash of teeny tiny jellies in the cupboard which then led to a debate on the possible merits of eliminating all gluten from the household.
contaminated
My family has members who are celiac, gluten-intolerant, allergic to shrimp, and able to eat absolutely anything. If your family is like mine, you’re familiar with the balancing act required to keep the affected parties away from harm while keeping the rest of the family satisfied.

Of course there’s no one size fits all solution for determining what works best, but here are a few things to keep in mind when discussing the options:

1)How severe is the allergy or intolerance?

The last time I ate shrimp, my throat swelled shut and I sounded like I had whooping cough when I tried to breathe. Households with peanut allergies may have experienced the horrible helpless feeling that comes along with severe anaphylaxis. Reactions of this level or that are obviously progressively worse with each exposure mean a food allergen will be eliminated from my house.

With gluten, the response to a tiny amount can vary widely. While I would not cook a gluten-free grilled cheese in the same skillet you just used for your regular sandwich without washing it in between, I have no hesitation about using the same skillet once it’s washed. I’ve never had a problem from a burger cooked on a grill where they heat regular buns. There have been times I’ve inadvertently eaten fries that were fried in the same oil as onion rings without suffering any ill effects. But that’s me and those were unique events. Your experience may be very different.

The severity of response to a particular allergen may require some patient observation. Once my gut had healed on the Specific Carbohydrate Diet, I returned to a gluten-free regimen only to discover that I can’t tolerate very much corn. It seems that some of my previously assumed gluten reactions were actually corn related.

2)How is an allergen or irritant stored and who has access to it?

My household has a different rule for medications. Since I have no allergic children or mentally impaired relatives living with me, I don’t mind placing a bottle of aspirin or cough syrup with codeine in the medicine cabinet even though ingesting a single aspirin will have me covered in hives in less than 30 minutes. I simply avoid opening the bottles and consuming the meds.

3)How many people in the household are detrimentally affected by the substance in question?

In the beginning of my gluten-free days, I was one-third of the household and the only one who had to follow the regimen. In other words, I was outnumbered. While I was careful to clean pots, pans, utensils, and surfaces in between, I continued to cook regular pasta, pizza, and dinner rolls for the rest of the family. (A gluten molecule is too large to pass through the skin, so any risk from cleaning up surfaces was easily avoided.) Another option would have been to designate certain pots and pans gluten-free. And, of course there were many more prohibitive options, but it seemed extreme to me to restrict 2/3 of the household as long as I was not suffering any detrimental effects.
GFMix
4)What are the ages and temperaments of the parties at risk?

Young children cannot be expected to read labels on packages or to consistently make good choices. Having a system in place that minimizes their risk and helps them learn at the same time is ideal. Children who tend to follow the rules may respond well to having only gluten-free options in the refrigerator door and a “special” shelf in the pantry from which they are allowed to make their own choices.

Children who are more prone to challenge or mischief may mean a need to eliminate all gluten from the household to minimize your risk as well as theirs. There was some rethinking of my system when my kids decided celiac was a “mental disorder”, meaning it was all in my head, and set out to develop secret tests to see if I would get sick. Funny how all that changed when one of them had to go gluten-free. Ahhhhh, irony…and paybacks! If you have enough patience, these things often work themselves out.

5)What is the cooking environment like?
Is a ceiling fan always running in the kitchen? Is there often a breeze blowing through the open windows or door when you bake? Strong air currents in the kitchen will carry flour particles a long way potentially causing a gluten cross contact problem. You may be careful to clean up the countertop where you’re working, but flour can ride the airwaves across the room to land on gluten-free muffins cooling on another counter.

I always have a cutting board sitting on the peninsula – usually the same one. Are you in the habit of using a single cutting board for everything? Is that cutting board made of a permeable material? How often does it get a thorough cleaning and will you remember to clean it each time it comes in contact with an allergen? All of these things must be considered when determining whether your kitchen environment is conducive to safely using allergens.

6)How many different people in the household cook?

If cooking is a shared duty, it will be necessary to assess the knowledge level and commitment to cooperation of each cook before making a plan.

7)What is your style of cooking or serving food?

Ben and I cook using primarily fresh fruit, vegetables, meat, poultry, and individual baking ingredients. James and my sister use more premixed seasoning packets, boxed meal extenders, and batter mixes. You may purchase mostly precooked, frozen or packaged foods. Some folks put the food in serving bowls, others fill plates in the kitchen, and still others put pots on the table and use a single spoon to dish out the food. You may remove jelly from the jar to your plate with a spoon that never touches your biscuit. We’re in the habit of sticking a knife in the jelly jar to drive my mom crazy. If you do that and smear a piece of regular toast with jelly then stick the knife back in the jelly jar, you’re trailing pieces of toast into the container and contaminating it with gluten.

Your family’s style of cooking and eating will present a unique set of considerations: Are you able to vary the pancake recipe if your child is allergic to eggs and milk? Do you stick your measuring cup in the wheat flour container and then in the sugar when you’re baking? If so, are you willing to break that habit or do you prefer to keep two different containers of sugar so that your gluten-free cupcakes don’t contain contaminated sugar? Are you in the habit of reading labels when pulling something out of the pantry or refrigerator to make sure it doesn’t contain any problem ingredient or do you prefer to be able to use anything in the house without having to think about it?

8)How much space do you have and how organized is your family?

Some families have elaborate storage systems and ample pantry space in which to easily categorize. In my kitchen with its narrow, deep pantry, reused plastic containers are stacked on plastic pull-out organizer drawers from The Container Store. It’s not unusual to see trail of white rice flour on the top of the sorghum flour container. Adding a container of wheat flour to this collection would be ill advised even if it were clearly labeled. In a different environment, a labeling system would be sufficient for preventing cross contact.
cans
9)How much waste will be created by having a dual system?

The discussions that prompted this post have often centered on how much food is getting thrown away. If everything were gluten-free in my son’s house, there would be less waste. Of course this means that to get a consensus for such an arrangement, there must be a high standard for the taste and texture of the gluten-free food so that it is pleasing to everyone. Households like this are one of the reasons Cooking2Thrive is committed to developing gluten-free recipes that go beyond providing an acceptable substitute in order to please the discerning gluten-eating palate.

10)Is it more costly to remove all allergens and irritants from the household or to purchase some of both?

Even with the finances, there’s no specific formula for deciding which will cost more. The answer will vary depending on how many packaged foods you buy, how many different allergies or sensitivities you must accommodate, and whether or not you end up regularly throwing away food. The more data you collect and the more accurate your observations, the greater your ability to determine this outcome.

There’s rarely an easy answer to the question, “Should my whole household be gluten-free, wheat-free, egg-free, dairy-free, nut-free, shellfish-free, soy-free?”, but exploring the options will make you more aware of your habits and the concerns of other family members. That is valuable information upon which to build. My family has found that developing an acceptable plan can reduce stress in the household and make it easier to support each other’s health.

And that would be a good thing for most families…problem is, we LIKE to argue the relative merits of pretty much anything. Of course, you can help us out. Start a whole new discussion by telling us how things work in your household.

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

June 3, 2019

Ice Cold Non-Dairy Treats for Summer

The temperature outside has hit the 90-degree mark and it’s time for ice cold non-dairy treats! Last summer I could still consume ice cream as long as it was gluten-free. This summer, I need a non-dairy treat.

When ordering my groceries last week, I discovered avocado based non-dairy frozen desserts. It was a clicking accident but I decided to try the Deep Dark Chocolate nonetheless. The flavor was rich chocolate. There was no hint of avocado taste, and the avocado base created a creamy texture that made it seem very much like ice cream. I wouldn’t want to eat a whole meal of it, but I enjoyed the creamy denseness.
ice cold
Cado’s seven dessert flavors contain only 12 grams of sugar and 170 calories per serving. These pints are plant-based, vegan, and soy free but contain guar gum and gum acacia. I’m curious whether a lighter flavor would let a bit of avocado flavor come through. I think I’ll try Simply Lemon in order to find out.

I like Talenti® Alphonso Mango Sorbetto. The primary ingredient is Mango and a 2/3 cup serving has 160 calories. It’s a sweet treat so it contains sugar. It also has 2 grams of fiber. The only thing I’m not really fond of is the addition of Carob Bean Gum.

Alphonso Mango Sorbetto is not the only dairy-free flavor from Talenti. There’s Roman Raspberry, Peanut Butter Fudge, and Cold Brew Coffee. The raspberry is just as appealing as the mango, but harder to find locally. I haven’t tried the other two.

If you eat dairy, Talenti offers a wide range of gelato flavors. Many are gluten-free and can be found under a gluten-free tab on the Talenti website. These include Organic Ginger Matcha, Peppermint Bark, and Vanilla Chai.

When I want something on a stick, I reach for Luna & Larry’s Coconut Bliss® Organic Dark Chocolate Bars. I think I’ve mentioned these before. I often keep a box in the freezer. One melt-in-your-mouth bar has 140 calories. I like both the flavor and texture of these treats made from coconut milk, agave syrup, cocoa, and vanilla extract. Difficult to avoid in frozen treats, the coconut milk contains guar gum as a filler.

All Coconut Bliss flavors are certified gluten-free — even the Chocolate Chip Cookie Dough. Some flavors come bars. Others are in pint cartons. A 2/3 cup serving of Chocolate Chip Cookie Dough has 330 calories. The Ginger Cookie + Caramel has 330 calories per serving and the Sweet Cherry Amaretto 260. Unfortunately,

There are other non-dairy frozen desserts available. Steve’s Ice Cream Burnt Sugar Vanilla sounds delicious, but it’s not sold in stores in my area. I’ll make it a point to seek some out when I’m traveling.

Ben & Jerry’s®, Halo Top®, So Delicious®, NadaMoo! and Snow Monkey also produce highly acclaimed dairy-free ice creams. I’ve tried a dairy version of Halo Top that would not make my short list, but the non-dairy version may stand out.

Of course, you don’t have to take my word for any of this. Is there really a downside in getting out there and trying LOTS of these yourself? I don’t think so.

Enjoy some for me too!

UPDATE:I tried the Cado Simply Lemon and Mint Chocolate Chip flavors. Neither is as pleasing as the Deep Dark Chocolate. After a bite or two, the Simply Lemon was too lemony. I feel this way about most products that include lemon oil. Lemon juice might have had enough flavor on its own. The mint chocolate chip was okay, but one bite did not leave me wanting another one.

https://www.talentigelato.com/products/alphonso-mango-2

https://www.talentigelato.com/product-category/dairy-free-sorbetto

https://coconutbliss.com/product-details/dark-chocolate-bars/

http://cadoicecream.com/

https://stevesicecream.com/index.html#WhereToBuy

http://www.cooking2thrive.com/blog/my-five-feel-good-things-for-the-week/

http://www.cooking2thrive.com/blog/summer-ice-cream/

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

December 11, 2018

Always Keep Kitchen Safety in Mind

When you’re preparing food, it’s important to always keep kitchen safety in mind. Where else in the house do you get to play with sharp objects, open flames, boiling liquids, cans under pressure, and countless amounts of breakable glass? In contrast to the rest of the house, the kitchen is a perpetual accident waiting to happen.

I feel like I’m pretty aware of safety when I’m working in the kitchen, but I am constantly reminded of yet another hazard by an OMG moment! Grandchildren in the kitchen have added yet another layer of awareness.
kit safety
Here are a few safety tips from my kitchen…

Knives

Beyond the obvious keep knives away from fingertips warning, don’t be tempted to leave knives lying on the countertop. This is hard for me. I will chop something on a cutting board, then lay a knife across it because I plan to use it again after I’ve done a few other things. I know the knife is there, how dangerous can it be?

Well, having almost stabbed my foot with a falling knife I’d accidentally jostled a couple of months ago, I’d say pretty dangerous. I was grateful I’d had Stop the Bleed training. I also became keenly aware how difficult it would be to use that training on myself.

I know not to leave sharp or breakable objects on the counter when my grandchildren are around. A curious 18-month-old may reach above his head and swipe his hand across the countertop to see what he can find. He also may reach for a knife from your knife block if it is visible. Luckily, my grandson warned me that he was about to pull a knife out by telling me he needed one for the dish he was “cooking” on his stove. My knife block no longer resides at the end of the counter.
knife
Flames

I’ve narrowly escaped burning dish towels and sleeves by failing to notice until the last minute how close they were to the flames on the burner. In general, long flared sleeves may be adorably cute on you, but they’re a really bad idea to wear as cooking fashion. In the same vein, a dish towel may be the most handy potholder, but if you leave any part of it dangling, it can touch a dancing flame before you know it.

And don’t even get me started on paper towels near the stove. Fry some chicken, cover a plate in paper towels, hold that plate above and to the side of the skillet when you remove the chicken to drain on the paper towels. Sounds like reasonable instructions, right?

The instructions aren’t bad, they’re just not complete. They should include a caution to make sure NO paper towel extends beyond the edge of the plate and that the flame is turned low enough that it doesn’t extend past the edge of your frying pan. If you need the flame higher than that to maintain the proper oil temperature, it’s probably best not to hold the plate so that you know it’s sitting a safe distance away from the flame.

Also, don’t be tempted to wipe that drip off the top of the stove just behind the burner while it’s on. You’ll have to reach your arm over or around a very hot pot near a very hot burner most likely with something wet in your hand that won’t protect fingers from heat. That’s too much risk for the amount of time it will save you later. Of course I know this is a bad idea because I’ve done it.

Always keep a fire extinguisher charged and handy just in case flames get out of hand. Mine lives under my kitchen sink. If you happen to have a small grease fire in a pan, turn off the burner, smother the fire with a metal lid or baking sheet, baking soda, or salt. Do not throw water or flour on the fire. Do not cover the pan with glass or pottery. Do not try to carry the pan outside.

Pot Holders and Dish Towels

We just touched on one downside of using a dish towel as a potholder, but it’s also good to remember that a damp or wet towel will not provide insulation from heat. Any towels or potholders should be dry before grabbing a hot handle.

Dish towels may have to be folded multiple times to be thick enough to protect your hand. This can result in a wiggly (technical term) grip. Heavy skillets like those made from cast iron increase the risk a wiggly grip poses.

I use my pot holders so much, they get thin in the middle. I usually discover this when I grip a skillet of cornbread and start to lift it out of the oven. The heat transfer is gradual, but over time I’ve learned when it feels hotter than it should in the first few seconds I should immediately put the skillet back down on the rack in the oven. Muscling through the heat to lift it to the counter is a D-U-M-B thing to do.

Storage

Don’t store anything in the oven that isn’t oven proof to the temperature you’d use to bake a frozen pizza. Sometimes I just need a quick place to hide something in the kitchen. Of course the oven works beautifully…until days later when I’ve totally forgotten the plastic tray in there and preheated the oven. Ugh, you get the picture. I actually preheated the oven this morning with a skillet & sheet pan in it. I do this on the regular, so I know I have to outsmart myself and only store oven proof things.

If you have pets, storing anything on the top of the stove can be risky. A former customer of mine put a basket on top of her stove to at night. One night while everyone was sleeping, her cat jumped on the stove to investigate. In the process, the cat’s foot turned on a burner starting a fire. Luckily, a smoke alarm awakened the family quickly, but the whole kitchen burned.

Having a system that tells you how long a bottle of olive oil, soy sauce, or maple syrup has been stored open in the pantry can prevent you from eating spoiled condiments. Of course, it’s good to do the same thing for the salad dressing, mayonnaise, pickles, jelly, and ketchup in the fridge. Discarding these in a timely manner (with hot sauce, timely means you have years to spare) is a great safety precaution.

I’ll admit my discard system is haphazard. When I’m testing recipes, I use everything so fast this isn’t an issue. When I’m cooking less, I periodically throw everything away that I can’t remember opening and start over. I’m about to have one of these purging sessions in my pantry.

Microwave

I’m sure you know not to put metal in the microwave. You may not know that putting a honey bear in there to heat up crystalized honey can result in serious burns. If heated too long, the bottle can explode when you remove it and you can end up covered in molten honey. This happened to a friend of mine, but a Reddit thread tells me it’s happened to others as well.

When James was about two, I microwaved a cup of water. I took it out of the microwave then had to go check on his crying baby brother. Before I left the room, I made sure the cup was toward the back of the counter where James couldn’t reach it. Being resourceful, James pulled a chair up to the counter, climbed up, got the cup and spilled a full cup of boiling water down the front of his shirt. It all happened in a matter of seconds.

James proceeded to run around the house screaming at the top of his lungs because his shirt was burning him. When I finally caught him, I grabbed the shirt and quickly pulled it off. The skin of his entire chest came off along with the shirt.

Yes, it looked as bad as it sounds and I’m sure it was as painful! After a visit to the doctor, we kept the wound clean and coated in Silvadene and it healed. The only scars left are in James’ memory and on my Mommy record.

Coffee

Unplug the coffee grinder before you use your finger to scrape out the grounds that didn’t fall into the lid. I mean it. Unplug the thing. More than once I’ve had coffee grinders come on unexpectedly and get stuck on. One of them was recalled because of this problem. I’ve seen plenty of otherwise smart people dig out grounds with the grinder plugged in. It makes me cringe each and every time.

Unplug the coffee maker when it’s not being used. I once watched my coffee maker shoot sparks into the kitchen. It was plugged in, but not turned on. The fact that I was there to see it (and prevent a fire) was a happy accident. I switched to a French press.

Timing

I use the timer on my stove, but it’s not very loud. If I’m leaving the kitchen, I know it’s a good idea to set a corresponding timer to carry with me. The one on my phone works great. I also have a stationary one on the desk in my home office.

It’s also a good idea to set a timer if you decide to chill a can of soda in the freezer. I rarely do this, but when I do, I consistently forget about that can for way too long. Usually I catch my error at the point the top of the can begins to bow out, but I have had to clean up the freezer after a can explosion. I can assure you that cleaning the freezer is not my idea of fun!

Other Things

-Read labels for allergens.
-Disinfect anything that touches raw meat.
-Use a meat thermometer to make sure meat reaches a safe temperature.
-Don’t eat raw eggs.
-Wash fruits and vegetables.
-Kiss Caesar salads goodbye for awhile. The romaine problem has gotten out of hand.
-Refrigerate leftovers in a timely manner.
-Turn pot and pan handles toward the center of the stove.
-Wipe spills up quickly so you won’t slip and fall.

Clothing Optional

I’m fine with you doing whatever you want to do in the nude, but this post is about safety in the kitchen. Soooo, don’t cook naked. Like ironing naked, it seems like a good idea until it’s not. By that point you’ll probably have frozen or burned something you really don’t want to freeze or burn. At least put on an apron. A simple apron with heels can be the perfect cooking outfit depending on the guest list.

Every cook I know burns themself at some point. Many cut a finger. Most of these injuries are minor. Nonetheless, it’s a good idea to have a watchful eye and always keep kitchen safety in mind when you’re having a kitchen adventure.

https://www.firerescue1.com/firefighter-training/articles/223446018-How-to-put-out-a-grease-fire/

https://www.cdc.gov/foodsafety/index.html

https://www.foodsafety.gov/keep/index.html

http://www.cooking2thrive.com/blog/make-the-kitchen-your-happy-place/

http://www.cooking2thrive.com/blog/pare-your-kitchen-down-to-the-basics/