Healthy Eating Tips: New soybean varieties help heart health
(NC)—Healthy eating is not all about sacrifice and limitation. Sometimes all it takes is the addition of one or two ingredients to your favorite recipes.
For example, according to Canadian Dietitian Kim Arrey, soybeans are an excellent replacement for meat. “In fact, 250 ml contains 29 grams of protein, similar to 100 grams of meat, fish or chicken.” Soybeans also contain healthier fats and no cholesterol and are a source of calcium, magnesium, riboflavin and iron. Moreover, a recent study at the University of Guelph showed soy protein can reduce the risk of cardiovascular disease in adults with type 2-diabetes.
Thanks to research and advances in biotechnology, plant breeders have developed new soybean varieties that have zero trans fat, less saturated fat and the highest amount of heart-healthy monounsaturated fat available in soy.
Include dried soybeans or edamame (immature soybeans) in your salad and soups for an extra boost of fibre and nutrition, or blend tofu into soups or desserts.
Try this tasty recipe:
Easy Tofu Burgers:
10 oz (300 g) firm tofu, mashed
¾ cup (175 ml) quick rolled oats
½ tsp (3 ml) onion powder
2 tbsp (30 ml) soy sauce
½ tsp (3 ml) each: basil, oregano
Dash of garlic powder
Sprinkle of salt and pepper
* Mix ingredients together. Knead for a few minutes.
* Shape into patties and bake on a lightly oiled cookie sheet at 325°F (162 C) for 20-25 minutes.
* Serve on a bun with your favourite condiments.
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Source: Grain Farmers of Ontario
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