(Guest post from Kelsey Servi)

Tempeh –it’s what’s for dinner. (If you’re trying to naturally prevent lung cancer growth, that is.)

In a recent 2013 article, researchers from the University of Arkansas found that soybeans with a high oleic acid content could inhibit the growth of several cancers by up to 70 percent. Among the malignancies:

• Lung cancer (growth reduced by 68 percent)
• Colon cancer (growth reduced  by 73 percent)
• Liver cancer (growth reduced by 70 percent)

This was certainly not the first study to identify anti-cancer benefits in soy. Other studies exploring the correlation between soy and lung cancer date back to 1985, and one published this spring indicates high-soy diets may correlate with longer lung cancer survival. (That study found that women who ate more than 21 grams of soy protein per day were more likely to reach five-year survival after a lung cancer diagnosis.)

However, this study was the first to note these specific bioactive benefits in three individual soy protein isolates. The University of Arkansas was also the first organization to identify two of the three high-oleic acid soybean varieties, as part of an ongoing soybean breeding program.

Oleic acid – the main fat component in the much-acclaimed olive oil – is also associated with breast cancer inhibition.

Lab workers tested each of the soy isolates against cell lines from lung, colon and liver cancer samples. They found that growth for each type of cancer significantly slowed after exposure to the soy isolates, and that higher doses produced greater results.

Several other food-derived compounds offer lung cancer inhibitory benefits. These include reservatrol, an antioxidant in red wine, and curcumin, the main component of the Indian herb turmeric.

Tempeh, Two Ways

Tempeh is thought of as a boring, obscure “health store” food. But when prepared correctly, nothing could be further from the truth. Sure, it’s a fermented soy cake – but you can dress it up like any other animal meat. Crumbled tempeh makes a great stand-in for ground beef or ground turkey, and crispy, pan-fried tempeh strips are passable for bacon.

But just like you wouldn’t serve raw, unseasoned meat, you can’t serve raw, unseasoned tempeh. It needs a zesty marinade and some added fat to taste its best. Some tempeh products come pre-seasoned, and some come pre-cooked so all you need to do is heat it with some oil. (As with meat, soy should not be consumed raw.)

However, there are plenty of ways to get creative with the plain version! The following two tempeh recipes are full of plant-based protein (more than 15 grams per serving):

Tex-Mex Tempeh Tacos (serves one)

Ingredients:

1/3 package organic tempeh

3 tablespoons mesquite BBQ sauce

½ avocado

Shredded lettuce

Greek yogurt (to sub for sour cream)

Pico de Gallo

2 whole-grain tortillas

Directions:

-  Cut your tempeh into cubes, then brown in a skillet with 1 tbsp olive oil. Transfer to a bowl and toss with the BBQ sauce.

- Warm tortillas in oven (approximately 2-3 minutes).

- Layer taco ingredients as you would for any taco; add as much – or as little – as you’d like of each. If you’re not experiencing chemotherapy-induced nausea, try adding hot sauce or mango salsa.

Easy Tempeh Stir Fry (serves one)

Ingredients:

1/3 package organic soy tempeh

1 floret fresh broccoli

½ cup sliced carrots

½ onion

1 can baby corn or water chestnuts

¼ cup organic soybean oil

Teriyaki sauce and soy sauce, to taste

1 serving brown rice or soba noodles

Directions:

-Cook rice/noodles according to package.

- Add vegetables, oil, teriyaki sauce and soy sauce to a wok (or skillet). Sautee for 5 minutes; add tempeh cubes. Sautee another 4-6 minutes, flipping the cubes so each side gets lightly crispy and brown.

If desired, add another dash of teriyaki or soy sauce; serve over the rice or soba noodles.

You should note that it’s important to purchase tempeh that’s certified organic or made from non-genetically modified soybeans. (The health effects of genetically modified foods are not completely known, but what we do know suggests that they’re not ideal for health).

While the study uses soybeans that are specifically bred to have higher-than-average oleic acid concentrations, there are several natural ways to obtain non-modified, high-oleic acid soybeans. Ask your local grocer for help finding non-GMO soy products in their refrigeration.

Do you cook with soy? If so, what are your favorite tofu or tempeh recipes? If you try out either of these recipes, let us know your thoughts on our Facebook page.

Sources:

Seaman, A. M. (26 March 2013). Soy tied to better lung cancer survival among women. Reuters. Retrieved from http://www.reuters.com/article/2013/03/26/us-soy-lung-cancer-idUSBRE92P0VP20130326

Rayaprolu, S. J., Hettiarachchy, N. S., Chen, P., Kannan, A., & Mauromostakos A. (2013). Peptides derived from high oleic acid soybean meal inhibit colon, liver and lung cancer cell growth. Food Research International; 50 (1). Retrieved from http://www.sciencedirect.com/science/article/pii/S0963996912004322

Photo of finished dish

Thai cuisine never ceases to amaze me. The variety of textures, shapes, and colors is a feast for the all the senses. With Valentine’s Day approaching, I can’t think of a better style of cooking to share with someone you care about. One of the fastest ways to a person’s heart is definitely through their stomach.

This dish originally called for tofu, which my wife, Kathy is not fond of at all. Tofu is one texture she cannot, shall we say, appreciate. I set out to find a substitute. Something that mirrored the color and appearance of the original ingredient was needed. The final selection surprised even me. Of all things, humble cauliflower rose to the occasion.

The main Thai ingredient in this dish is roasted chili paste. It is spicy of course, and also has a deep and complex flavor.

Use in stirfrys and soups

Cauliflower, with its mild flavor is a perfect compliment. In this case, opposites definitely attract! The bumpy surface gives the overall dish a great visual appeal. A splash of fish sauce, known as nam pla, gives the dish a distinctively Thai flavor.

The original recipe calls for onion and zucchini. I also added some red bell pepper to highlight the color of the chili paste. Together, these three vegetable lend a sweet influence to counter the fiery chili paste. Of course you can tone down the heat by adjusting the amount of chili paste to suit your preference.

This dish works nicely as a vegetable side dish. To make it more of entrée and move it to the center of the plate, add in a handful of shrimp. For a vegetarian version, simply stick with tofu in place of the cauliflower. To go fully vegetarian, substitute 2 oz. vegetable stock, 1 teaspoon of soy sauce, and a pinch of salt for the fish sauce. Serve with steamed jasmine rice. If you are feeling ambitious, add coconut ginger soup to the menu along with a cashew nut salad. A cup of Thai tea from Yogi Teas will top things off nicely.

A caffeine and sugar free Thai tea

Let a Thai meal bring you closer to your Valentine. I encourage you to prepare the meal together and share in the smells, colors, and textures of this delightful cuisine. Afterward, you can experiment on each other with Thai massage.

RECIPE:

Cauliflower in Roasted Chili Paste

Ingredients

1 Tbs Vegetable oil

3-4 Cloves Garlic, coarsely chopped

1/2 cup Onion, cut lengthwise into 1/2 inch wedges

1 /2 Cup Red Bell Pepper, cut 1″ long into strips

1 Cup Zucchini cut into semi circles

2 tsp Roasted Chili Paste

1 Tbs Fish Sauce

2 Cups Steamed Cauliflower florets

Heat a wok or large skillet over medium high heat. Add the oil and toss in the garlic, onion and red bell pepper.  Cook until translucent, about a minute.

Add the Zucchini and cook, stirring occasionally until shiny and tender, about 2 minutes.

Reduce heat and add the chili paste and fish sauce. Toss well. Add in the cauliflower and toss until coated and heated through.

Serve with steamed Jasmine rice.

A Cuisinart gold toned coffee filter (center) works great

While some recipes call for layers of cheese cloth in a colander, I have found a Cuisinart coffee filter to work quite well and be easy to clean up. And bowl or container that will suspend the filter is fine. The goal is to allow space for the whey to drain out.

The yogurt will thicken considerably the longer it stands. In the first stage it will be like sour cream. At this point it is great in dips, on sandwiches instead of mayonaise or in salads. Think curried potato salad…

Scoop yogurt into strainer

… When the yogurt reaches the consistency you like, transfer it to a clean container and store it in the fridge.

If it gets too thick, stir a bit of the whey back into it.

As it get thicker the flavor will change until it tastes like a mild cheese.

Creamed dishes such as spinach that call for dairy will be tasty with strained yogurt.

The remaining whey can be discarded.

The liquid whey can be discarded

Delicious and Easy to Prepare - Chicken Picatta

Chicken is one of the most popular food items on the plates of America. Often considered humble, it is the stuff of family dinners.

The Med Diet focuses on lean protein. Boneless, skinless chicken breast fits that description well.

Every once in a while it rises to the occasion when a light, easy preparation is called for. Here, finished with a splash of white wine and a sprinkle of capers, chicken takes a starring role on the plate.

The name Picatta means sharp. Fresh lemon juice is responsible for the name in this case. The finished dish is bright, lively, and delicious. This is perfect for small number of people, perhaps even only two

CHICKEN PICATTA:

(Serves 4)

4 Boneless Skinless Chicken Breast (sliced horizontally and lightly pounded thin)

1/2 cup flour

1/2 tsp paprika

4 Tbsp olive oil (divided)

2 Tbsp butter (divided)

1 Tbsp capers (divided)

1/4 cup white wine (divided)

1/2 lemon (sliced into four wedges)

Parsley for garnish

1) Place flour in a shallow bowl and add paprika. Mix well.

2) In a medium skillet heat 2 Tbsp. olive oil over medium-high heat.  Dust 2 chicken breasts with flour on both sides and add to pan. Do not crowd the pan. Cook until browned on one side, then turn. Continue until cooked through and remove from pan to a warm plate.

3) Add 1 Tbsp butter, white wine, capers to pan and cook, stirring 1- 2 minutes.

4) Pour pan juices over chicken. Sprinkle each breast with one lemon wedge.

5) Wipe pan with a paper towel and return to stove. Repeat procedure with remaining ingredients and garnish with parsley. Serve immediately.

A hollowed out pineapple shell makes a smashing serving dish!

After a particulalry stressfeul travel experience in southern Thailand, Kathy and I were both craving something to calm our nerves. The carbs of the rice and sweetness of the pineapple worked magic on our frame of mind.

After an overnight lake tour, our guides had dropped us off at a bus stop in a small village and were headed back to their base. We were headed in the other direction towards the airport. Unwittingly, we had left a small backback containing all our money and passports in the truck. With not so much as bus fare in our pockets, we managed to hitch a ride from a local on a moped to the police station. After explaining our situation, the policeman was driving us to the bus stop and would explain to the driver to allow us to ride back to the tour base to gather our belongings.

 As we were pulling out of the police station, we saw our tour guides in their truck and flagged them down. They had been looking for us once they discovered the backpack we had left behind. We quickly transferred vehicles, and chased down the bus that was headed for the airport. All of this happened in the course of 30 minutes. Finally we were back on track and headed in the right direction thanks to the amazing helpfulness of the Thai people.

I recomnend this dish anytime, and especially when you need to feel comforted. Remeber, you will need rice that has been cooked and cooled to prepare this dish (or any fried rice dish).

PINEAPPLE  FRIED RICE

Serves 4-6

 4 cloves Garlic (smashed & chopped)

1-2 Thai Chilies (smashed)

1 Cup Carrot (grated)

1/2 Cup Onion (chopped)

4 Cups Jasmine rice (cooked and chilled)

8 oz. Crushed pineapple with juice

4-6 Green onions (cut into 3/4 inch lengths)

1/4 Cup Roasted Cashews

2 Tbsp Fish Sauce

1/2 tsp Crushed Red Chili

 Additional Garnish:

            Fresh Mint (chopped)

            Crushed Red Pepper

 1) Heat the oil in a wok and fry the garlic and chilies until fragrant. Add the onion, and then the carrot, and cook over high heat stirring constantly for one to two minutes until soft.

 2) Add the rice and continue frying over high heat, stirring constantly. Add the pineapple, cashews, and spring onions. Season with fish sauce and soy sauce and cook a moment or two longer, until rice is well mixed and piping hot.

 3) Pile the rice onto a serving dish, sprinkle with mint and crushed red pepper.

 Note:

For a truly smashing presentation, serve the rice in the hollowed out half of a fresh pineapple.

This delicious Indian soup is easy to make. It provides a great refresher at any time of day.

Enjoy this recipe from the Moosewood Collective.

 MULLIGATAWNY SOUP

1 1/2 Cups Chopped Onions                    1 Medium Red or Green Bell Pepper,seeded and chopped

1 Celery Stalk, Chopped                              1 Firm Tomato, Chopped

2 Tbs Ghee                                                        1 Small Chili, seeded & chopped

1 tsp Turmeric                                                 1/2 Cup Unsweetened grated coconut

 1 Tbsp Ground Coriander                           1 Cup Coconut Milk

4 Cups Water or Vegetable Stock             2-4 Tbs Fresh lemon or Lime Juice        

1/2 tsp Salt                                                        2 tsp Chopped Fresh Cilantro

1 Medium Carrot, Chopped                           

1 Large Potato, cut into Small Cubes

 1) In a medium soup pot, saute the onioins and celery in the ghee.

 2) When the onions are becomming translucent, add the chili, turmeric, and ground coriander. Saute for a minute, stirring to prevent spices from burning.

 3) Add the water or vegetable stock, salt, carrot, and potato.  Bring to a boil, then reduce the heat, cover the pot, and sever the vegetables for 10 minutes.

 4) Add the pepper, tomato, grated coconut, and coconut milk.  Simmer gently for another 10 minutes or until the vegetables are tender.

 5) Add the lemon or lime juice and cilantro.  Adjust the seasonings.  Serve at once or, even better, let it set for an hour or so to bring out the flavors and then reheat gently and serve.

Cranberry with Dates cinnamon and cardamom

These two twists on traditional Thanksgiving side dishes that my wife and I have come to enjoy are from the Indian cookbook, “The Best of Lord Krishna’s Cuisine”. Whole cranberries cooked with chopped dates and spiced with fresh green chilies is pictured here. Together with cardamom and cinnamon the tart flavor of cranberry balances out to an almost spicy result. Listening to the berries pop while cooking and mashing them up in the pan make good entertainment for the cook. The dish is incredibly simple to prepare and keeps well too.

Spiced Green Beans

 For a twist on the perennial green bean casserole, spice up those traditional veggies with a mixture of black mustard seed, cumin seed, and crushed red pepper for a lively dish that you will love. I frequently use frozen string beans, first steamed tender crisp, then sautéed with the spices.The recipe calls for clarified butter, known as Ghee, but a good substitute is a combination of vegetable oil and butter. The butter gives flavor and the oil helps it withstand high cooking temperature.

Recipes are here:

Cranberry Chutney

3 Inch Peice of cinnamon stick

3-4 Whole caramom seeds, crushed open

1 teaspoon Whole Cloves

1-2 Hot Green Chilies, seeded

3 Inch piece of Orange Zest

1/2 Cups Water or white grape juice

1/2 Cup Raw Sugar or Maple Syrup

1/2 Cup Pitted Dates, sliced

1 pound Fresh Cranberries

1) Tie the first 5 ingredients tothether in a small piece of cheescloth ( a coffee filter stapled closed also works if you don’t have cheesecloth)

2) Combine the liquid, sweetner, dates, and spice bag in a heavy bottom, 2 qt  pan over moderate heat. Cook, stirring, unti the sugar disolves. Cover, reduce heat to low, and simmer for 1/2 hour.

3) Remove the spice bag, pressing it to extact the flavor. Stir in the cranberries and cook for 7-10 minutes until the mizture thickens and the berries pop. Use a potato masher to break up the berries if desired.

Spiced Green Beans

4 Tbs Ghee (or a mixture of light oil & unsalted butter)

2 tsp Black Mustard Seeds

1 tsp Cumin Seeds

½ tsp Crushed Red Pepper

1 lb Green Beans, trimmed & cut into ½ inch pieces

1 tsp Ground Coriander

1 tsp Salt

1 tsp Sugar

1)      Steam the green beams until tender crisp. Set aside to drain.

2)      Heat the ghee in a large heavy bottomed skillet over moderate heat. When it is hot but not smoking, add the mustard seeds, cumin seeds, and crushed red pepper and fry until the cumin seeds darken and the mustard seeds turn gray.

3)      Add the green beans and salt, and cook, tossing gently, for 4-5 minutes.

 4)      Add the sugar and cook a minute more until sugar is dissolved.

Delicious Middle Eastern Fish

   When Kathy came home all a glow with her latest cookbook tome, I confess that I rolled my eyes. Here was a book over 2 inches thick and 400 pages long. Will I ever really cook a significant portion of these recipes I asked myself? Nonetheless, “The Cooking of the Eastern Mediterranean” by Paula Wolfert has earned a permanent place on our shelf. Among the many recipes, one in particular has become a staple for us. A full menu including this dish is over on the products page.

   “Fish poached in cumin flavored tomato sauce” is described as a “simple, homespun dish for two that requires little time and only one skillet”. A key ingredient is Aleppo pepper. The Middle East is renowned for its spice bazaars were literally dozens of different ground peppers can be found. Aleppo pepper is course, gritty, dark red, earthy, and robust. The flavor is haunting. You may also see it sold under the name “Near East Pepper”. A suitable substitute can be made using three parts sweet Hungarian paprika and one part mildly hot crushed red pepper flakes.

   Poaching fish is a foolproof method to make sure it comes out moist. In this dish fresh tomato is grated to form a poaching liquid. Celery and onion give the sauce body and texture. The recipe works best with mild, white fleshed fish. I have used its sole with outstanding results, though it is rarely available. Readily available and very affordable, tilapia has become the fish I rely on when preparing this dish.

The recipe is below. You can find this dish as part of a complete fabulous Mediterranean Menu in eBook 302 on the products page.

POACHED FISH IN CUMIN-FLAVORED TOMATO SAUCE

 Serves 2  (double or triple quantities as needed)

 2 6-Oz. white-fleshed Fish Fillets

Sea Salt

1 Onion (large)

1 Celery Rib

1 Clove Garlic

1 tsp Olive Oil

1/2 tsp Ground Cumin

Pinch of Aleppo Pepper

1 Ripe Tomato (grated) – Discard skin

Pinch Salt

Freshly Ground Black Pepper to taste

Chopped Fresh Parsley for garnish

 1) Rinse the fish, pat dry with paper towels, and sprinkle with sea salt.  Let stand for 1 hour.

 2) Meanwhile, peel and thinly slice the onion, celery, and garlic and gently steam with the olive oil in a covered skillet 2-3 minutes.

 3) Cut the tomato in half and gently rub cut side against the box grater on to a small plate. The skin will pull back and can be discarded. The remaining pulp is to be used in the recipe.

 4)  Add the cumin and red pepper and cook, stirring, 1 minute longer.  Add the tomato and 1/3 cup water and bring to a boil.  Add a pinch of salt and black pepper to taste and cook, stirring, 1 minute.

 3) Slip the fillets into the simmering sauce (if using very thin fillets such as Sole, fold each fillet in half), cover, and cook over medium-low heat 4-6 minutes, or until the fish is done(the time varies with the thickness of the filet). Transfer the fish to a shallow serving dish. Boil the pan juices to reduce to a thick consistency.  Pour over the fish and let stand until ready to serve. Serve warm with parsley sprinkled on top.

Easy Elegant Entree - Stuffed Chicken Breast

Stuffed chicken breasts are common in country style cooking. They are easy to assemble, in spite of their sophisticated appearance. Cutting a slit in the side of the breast will be the hardest part of the whole thing.

The key to keeping skinless chicken moist is a light rub of olive oil before rolling it in bread crumbs, and then another drizzle on top before putting it in the oven. 

You can assemble these ahead of time if you’re having friends over. They also travel well if you are going to a potluck. The beautiful presentation guarantees you will be the hero either way. The dish features Colorado Proud Red Bird chicken, organic spinach, and feta cheese. A toasted pine nut coating adds flavor and crunch to the dish.

INGREDIENTS:

1/2 Cup frozen chopped spinach, thawed and squeezed dry

Garlic Powder, Salt & Pepper to taste

2 oz Feta Cheese

2 Boneless skinless chicken breasts (I prefer Red Bird brand)

Olive Oil

1/3 Cup bread crumbs (I use plain and add my own herbs)

1/4 Cup Pine Nuts, toasted and chopped

DIRECTIONS:

1) Preheat oven to 350 degrees. Prepare the filling by seasoning the spinach with Garlic Powder and Salt and Pepper. Then crumb the Feta into the Spinach and mix well.

2) Spread the Bread Crumbs on a plate and add the Pine Nuts.

Spinach Feta Filling

3) Tenderize the Chicken by using your fist to gently pound the thick part of the breast.

4) Make a small slice into the side of the Chicken Breast and use the tip of the knife to create a cavity to hold the filling. Be careful nut to cut through the chicken.

Make a cavity in the checken breast to hold the stuffing

6) Brush or rub the chicken with Olive Oil and roll in the bread crumbs to completely cover.

Cover the Chicken completely with the breadcrumb mixture

7) Drizzle a small amount ( 1/2 tsp) of olive oil into an oven proof baking pan (corning ware works great) where the chicken will rest. Lay the stuffed breast on top and drizzle a few more drops of olive oil on top. Repeat with remaining ingredients.

8) Bake the chicken for 25 -30 minutes, just until nicely browned and the juices run clear. Do not over cook. Remove from oven and let stand a few minutes before serving.

Let the Chicken rest a few minutes before slicing

What was your “aha moment” about food awareness? Mine came on a Sunday afternoon when I was eleven years old. I was seated at the table in my grandparent’s dining room. Noni and Grandpa had both immigrated from Italy and brought their deep cultural roots here to America. I suddenly realized the food on the table was wholesome, real food, prepared from the heart to feed all of us there.  I know Noni would be proud to see how she has influenced me to embrace preparing wholesome foods, and making meals that reflect her cultural values. Mangia!

Kathy by Rice Field in the village of Pai

My wife, Kathy, and I were visiting Thailand in 1998 for a three week honeymoon. The tail end of our adventure found us here in the village of Pai, near the border of Myanmar. There is a delightful little restaurant named Ruan Ban Pai.

One of the items on the menu was labeled spicy cashew nut salad. We had found spicy cashew nuts earlier on our trip in the southern part of the country. There, the dish was little more than creamy cashew nuts fried in spicy oil. The dish that arrived at our table, however, was something completely different. Here was a celebration of color, shape and texture. The dish was spiced with fresh jalapeno and a salted lime dressing. Crisp, roasted cashew nuts topped the salad, giving it its name.

We became infatuated with spicy cashew nut salad. Kathy loved it so much, that she would eat it for breakfast each day. As we were doing with other dishes we felt we could replicate, we began to dissect the salad each time it appeared before us. We began noticing not only the ingredients, but the size and shape of each cut, and the ratio of each vegetable to the others. Thai dressings, with their subtle balance of flavors, (salty, sour, sweet, and spicy) can be a bit of a mystery. One thing is for sure, they always leave you craving more.

Spicy Cashew Nut Salad - Easy, fast, and healthy too!

Interestingly, I have never come across this salad even by another name, in any other restaurant or cookbook. Re-creating it here at home has been a worthwhile endeavor. It gets rave reviews every time!

Here then, is a recipe for Spicy Cashew Nut Salad. Be sure your knife is sharp; success lies in thinly slicing the vegetables so that no flavor over powers the other and the pieces are easy to chew.

SPICY CASHEW NUT SALAD
(Makes 2 servings)

1       Med Carrot Sliced on diagonal into 1” pieces
1/2  Medium Onion Cut into Wedges
1/2  Green or Red Bell Pepper Sliced into 2 “ strips
1       small Tomato Cut into thin Wedges
1-2   Jalapeno Pepper seeded and Chopped fine
1/4  Cup Fresh Cilantro Coarsely Chopped
1        Full Green Leaf Lettuce leaf per person
1/2   Cup Cashew Nuts, Toasted

Dressing:  Mix all ingredients together and adjust to a pleasing balance of sour, salty, and spicy.
2 Tbs. Lime Juice
2 Tbs. Fish Sauce
1 tsp. Palm sugar (chopped fine)
1-2 Crushed Birds Eye Chilies (optional)

1) Combine Carrot, Onion, & Bell Pepper in a large mixing bowl and toss gently.

2 Add Tomato & and Jalapeno and toss with dressing.

3) Add in fresh cilantro. Serve salad on a lettuce leaf; top with roasted cashews.