Treats

Cinnamon Apple Saute'
Toni's Banana Chocolate Chip Walnut Bread

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Wraps

Chipotle Pork and Avocado Wrap
Ginger Peanut Chicken Salad Wrap
Mediterranean Tuna Wrap

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Sides

Chari's Roasted Sweet Potato and Black Bean Salad
Roasted Brussel Sprouts
Mashed Sweet Potatoes with Coconut Milk

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Grains

Chari's Porridge
Orange Pistachio Wild Rice Salad
Sesame Brown Rice Salad
Seven Grain Black Bean Pilaf recipe
Bulgur Risotto With Roasted Garlic
Sprouting Wheat Berries
Hearty Quinoa with Sauted Apples and Almonds
Quinoa and Wheat Berry Pilaf
Wheat Berry Cranberry Salad
Multigrain Pilaf with Sunflower Seeds
Spelt and Wild Mushroom Pilaf

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Pasta and Noodles

Soba Noodle Salad
Chicken and Blueberry Pasta Salad
Farfalle with Sausage and Cannellini Beans

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Soup , Chili, and Stew

Black Bean and Sweet Potato Chili
Bree's Lentil-Tomato Soup
Mexican Black Bean Sausage Chili
North Woods Bean Soup
Sausage Bean and Fire Roasted Tomato Soup
Wendy's Chili Takeoff
Zesty Wheat Berry Black Bean Chili
Noodle and Tofu Soup With Baby Bok Choy
Hopping John Soup
Chicken and Tomatillo Soup
Chicken and Pinto bean Soup With Lime and Cilantro
Mexican Lentil Soup with Roasted Garlic and Chilies
Wheat Berry Minestrone Soup
Cumin Scented Wheat Berry Lentil Soup
Italina White Bean snd Spinach Soup
Turkey Pumpkin Chili
White Bean Soup with Roasted Garlic

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Appetizers and Snacks

Chari's Homemade Pita Chips
Christmas Salsa
Delicious White Bean Spread
Mexican Style Hummus
Mixed Olive Tapenade
Roasted Red Pepper Dip
Spiced Pita Chips
Spicy Chicken Cakes With Horseradish
Pumpkin Hummus

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Main Dishes

Chicken:
Apricot Chicken
Mediterranean Chicken and Herbed White Beans
Stuffed Chicken Breasts
Chicken Caesar Burgers
Chicken Marbella
Chipotle Lime Roast Chicken With Tomatillo Sauce
Asian Chicken Salad

Beef:

Turkey:
Chipotle Meat Loaf
Sausage , Escarole and White Bean Ragout


Fish:
Moroccan Salmon
Snapper Tacos with Chipotle Cream Sauce
Easy Salmon Cakes

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Soy

Here's an article I found interesting along with comments, I have researched it a bit more and I decided to continue eating soy , I will just be choosier-


SAY IT AIN'T SOy!

We Americans hear something is good for us and we gobble it up. If a little is good, then a lot must be great, right? But just because it says "soy" on the label, doesn't mean it's good for us. True that soy is versatile and lends itself to everything from milk and yogurt to soy dogs, from snack nuts to tofu. It is low in saturated fat, high in polyunsaturated fatty acids (PUFA) (good fat) and low in cholesterol. It is full of essential amino acids, is a good source of B Vitamins, has Phytochemicals, is a source of protein , and in certain forms, it may even be a source of calcium. But for many, soy must be avoided and labels must be read carefully as soy is an allergen. Most people who have food allergies, have an allergy to soy. This can be difficult because many common foods contain some form of soy. Most snacks, baked foods, breads, canned tuna in oil, cereals, crackers, infant formulas, sauces, soups and even some nut butters, including peanut butter, contain soy.

The next problem is that soy crops are heavily doused with pesticides. Therefore, if buying soy products, make sure they are always organic. In addition, most soy beans are now GMO and the genetically engineered soy beans have less of the good and more of the bad parts of soy. The bad part of soy? Read on...

There is quite a debate about whether soy is good for us or even bad for us. The problem is that isoflavones mimic estrogen. There are conflicting reports about it decreasing or increasing the risk of breast cancer, for example. There are reports about lower prostate cancer in men and at the same time reports about it increasing the risk of Alzheimer's. If choosing soy, choose it in moderation because the verdict is still out on the benefits or possible disadvantages of soy, especially in the amounts we are eating it in the U.S. There are clear warnings that isoflavones, a flavanoid found in soy, should never top 25 milligrams (the FDA's maximum safe amount) in any one day. This is easy to reach with a big glass of soy milk, soy yogurt, and since soy IS in almost everything processed we eat and in many supplements.

The fact is that we just don't know how soy, especially in the quantities we are consuming, affects our bodies. And each of us is unique: our genetics, our health background, our current health status; soy affects each differently. As John Robbins states, "We are eating soy products today at levels never before seen in history." We are walking experiments with all the soy (just like we are with HFCS and GMO).

All reports that I've read indicate that fermented soy products like miso, nato, fermented tofu, soymilk from fermented beans, soy or tamari or shoyu sauce, and tempeh, are fine in moderation. The long fermentation process neutralizes the natural toxins found in soy. Soy is said to inhibit our bodies from absorbing calcium, protein, magnesium, zinc and iron because they are quite high in phytic acid. Phytate is a salt that makes calcium, zinc, iron and other nutrients insoluble so that they are not absorbed by the body properly. The fermentation process (for miso, tempeh, and sauces) reduces the phytates. In addition, eating meat or fish with the soy product (like miso soup with some chicken , tofu in a fish broth, meat with tofu) also reduces the phytates and allows our bodies to absorb these essential minerals.
Up for debate is the value of soy milk, soy yogurt, soy dogs and other products made from soy in it's unfermented state.

One thing is clear, The Green Guide, Dr. Mercola, John Robbins, and Dr. Weil all agree that certain derivatives of soy, such as soybean oil, soy lecithin, hydrolyzed vegetable protein, hydrolyzed soy protein, and soy protein isolates should be avoided. Many milks and tofu-based ice creams are from SPI. SPI is a cheap way for companies to add protein to energy bars to make them seem healthful. The soy protein isolate is actually the left over by-product of creating soy oil so instead of throwing it away, it gets added to processed foods to add protein. In order to extract the protein and reduce the enzyme inhibitors in soy, they must be treated with a high temperature chemical process. Toxins and carcinogens are created during this process including nitrates, MSG, and lysinoalanine. Read your ingredients well and avoid foods that contain:

Hydrolyzed Soy Protein
Hydrolyzed Vegetable Protein
Soy Flour
Soy Oil (also look for Vegetable Oil - most is actually soy oil)
Soy Lecithin (GMO especially)
Soy Protein Isolates (SPI)
Textured Vegetable Protein (TVP)


In order to create SPI, they first place the soy beans in a chemical alkaline bath which removes the fiber. Then the soy is separated in an acid wash. This is usually done in aluminum tanks (cheaper than other materials and good at conducting heat) and the aluminum does leach into the soy product. Soy Protein Isolate and many processed soy products, including some brands of Tofu , are regularly made by heating and chemically treating the soy in aluminum vats. This treatment leaches aluminum into the soy product as well as carcinogens and toxins. Then it is neutralized in an alkalaline bath once again. Toxic Lysinoalanine is created during this process. The curds are then spray dried at high temperatures to create SPI. During this process, nitrates are formed. Then extruded at high temperature and high pressure to produce the TVP (textured vegetable protein). MSG and Artificial flavors may be added to SPI or TVP to mask the soybeany flavor.

The irony is that the high temperatures used to create the SPI (and to get rid of most of the phytates) also makes it difficult to impossible for our bodies to absorb the protein.
When we eat soy, we need more Vitamin D, E, K, and B12 for normal health and growth. Soy has been said to negatively affect thyroid function. Since soy mimics estrogen, studies have indicated that it can cause fertility problems. Soy has been linked to a number of illnesses and symptoms including fatigue, fertility and reproductive problems, Alzheimer's, and other mental problems. At the same time soy has been praised for lowering the risk of colon cancer, retaining bone mass, reducing hot flashes in menopausal women, and inhibiting prostate cancer. In one study, women are been advised to eat soy and then another cautions against it. Soy formula for babies has been under controversial debate for some time now. Children and soy are of greater concern because their bodies are growing. There could be long term health effects from eating soy as a baby or a child that we are still yet unaware. The safe amount of soy? Who knows, for some of us it is more than for others of us. Personally, our family chooses to avoid processed soy products and soy protein isolates and only eat fermented soy in moderation.
Proponents all point to the fact that the Japanese tend to be a healthier group of people. But when you look more deeply, you see that they eat 7 to 10 grams (that's only about 2 teaspoons!!) of whole soy foods including tofu, edamame, tempeh, soy sauce, and miso each day as well as a diet rich in vegetables, fish, fruits, ginger, sea vegetables, and green tea. They do not eat processed foods with SPI, like cookies, milk, crackers, protein bars, and soy dogs.
Food and eating, weight and energy, it all comes back to the basics. Eat greens to prevent cancer instead of the latest cure craze. Eat more organic fruits and vegetables. Live a healthy lifestyle. Get your 9 a day!

Resources:
The Green Guide
Dr. Mercola
John Robbins
Dr. Andrew Weil
Dr. Weston Price Foundation
Nutiva Soy Food Concerns
Should we worry about soya in our food?, Guardian Unlimited
many more sites had little things here and there too but I tried to put them all together where it made sense for me and I hope it helps you understand the controversy and potential harm of soy, which is still touted by many professionals as the miracle food. It's just important that we know the other side and make an informed decision.


Energy Bars without soy can be found:
Delicious Organics
Cocoa Cassava by Mercola



Comments (in order from latest response first to earliest at the bottom) when we sent out this article as a newsletter:



Hi Annie,
I agree with you on the soy issue. We stay as far away from it as possible.
Regards,
Polly




I agree!

ali



Hi Annie,

I just wanted to thank you for that great piece about soy products that you ran in your last mailing. It was so eye-opening-- what a shocker-- to think we've all been eating tofu, edamame, veggie burgers, soy milk....feeling so virtuous, yet it might not be so wonderful at all. I've been telling friends about your piece.

I wondered if you've written at all about the plastics used to package food and water (of course that's a whole other can of worms for a food purveyor...) We recently read in one of our (7 trillion) nutrition newsletters that they think certain plastics leach into foods and specifically mentioned checking a type of plastic container stamped with a number seven. We checked the bottom of our Zephyrhills container, and sure enough, seven!

At any rate, it was a short item, I think it was in the Berkeley Wellness Letter. And was curious if you'd addressed it yet at all?

Many thanks for all your wonderful work.
Diana
NOTE: Why yes we have, see PLASTICS



Dear Annie,Thanks for your notes on soy. I know about the controversy, but for us the benefits outweigh the risks in terms of providing our child with enough protein. One could lose so much sleep over all the decisions we make. ... Then there's the sunscreen debate. And aflatoxins. And baking soda in the frig. And crate training.
Arlene
NOTE: I think Arlene speaks for many of us! First we're told one thing is good then we're told it's bad, and there are just so many things to concern ourselves with, it is dizzying! That's one of the goals of Delicious Organics, to help make sense of the madness, offer information and options, and allow each of us to make educated decisions based upon what's best for each of us in our own life.



Agreed as a breast cancer patient I have been advised of the very serious dangers of soy.
Sarah



Annie, thank you for this article, although I'm very familiar with the problems of soy, as I'm allergic & try to avoid it. I cringe when I see so many people buy it, thinking it is so healthy for you. I was one of them, until I noticed what was happening to my skin & itching like a crazy person. I traced it right back to soy.
I did order some Bumble Bars from you & notice in very small print it has some soy in it. I thought it was free, but so many things are made around soy, etc. Dr. Mercola & his colleagues have wonderful articles about everything on his web-site, that I see you look at, as well. Thank you.
Janice
NOTE: bumble bars have a minute amount of non-GMO soy lecithin so we decided to offer them as they are the best option available of this kind. They only use two teaspoons of non-GMO soy lecithin per five thousand bars and yes, it's quite difficult to find cookies, chocolate, baked goods, or energy bars without any soy. When we find them and they're good, we stock them!



Hi Annie,
Good choice! But there is not controversy. Soy is O.K. if it is consumed in it's natural state (fermented). People don't realize what has to be done to it to turn it into milk. Turning soy into milk is one of the most extensive processing procedures of any processed food currently on the market. Send anyone to me who tries to argue with you about its health benefits and I'll set them straight! ALL studies that state that soy has health benefits were done on populations that eat soy in its natural form, NOT processed forms.
The world would be a much better place if people would stop eating manufactured soy products, Apartame, MSG, and Sugar! The top 4 poison's. It's just that simple!

Donnie Raimon
Elite Health & Performance
http://www.elitehealthperformance.com/



Annie, this makes a lot of sense to me now. Several years ago I added large quantities of soy to my diet to control cholesterol and became very ill.

Thanks, Debbie

Peace



Annie,
Soy anything is a bad choice...Coconut oil and related products, on the other hand, are very good for you. Keep up the good work.
Ron



Hi, y'all --

Regarding soy, keep in mind that The Farm was founded on a soy-based diet, including soy milk, soy cheese, soy sauces (e.g. soybean stroganoff burritos, which I enjoyed on a visit to their restaurant in Nashville back in the 70s), and they raised their kids on this soy-based vegan diet, with nutritional yeast as the B12 source. And lo and behold, the American Dietetic Association checked them out, and wrote a position paper approving vegan diets for adults and kids (see "eatright.org"). Also, Soybeans have three allergenic proteins. According to an article published a year or so back, the Japanese were able to find seeds that allowed them to crossbreed out two of the allergens. However, they were not able to come up with seeds that did not contain the third allergen. Thus, we do not yet have allergen-free soybeans.

Note that in most Japanese restaurants, the miso soup is not vegetarian; they usually include dried bonito flakes (a tuna-like fish) as a flavoring in the broth. Some of the dried bonito flakes contain MSG (sometimes referred to as ajinomoto, I believe); some bonito flakes do not (check labels!).

I'm currently following a hypoallergenic diet, so no soy prods for me. I'm eating brown rice, fruits and veggies, and a bit of chicken and fish. ...

Thank you for doing what you're doing!

-- Ira



Annie,
Good for you regarding soy!
Here is some more info: THE MAGIC BEAN? SOY-TAINLY NOT!




Hi Annie,I'm glad that you decided not to offer soy products. The Weston A. Price Foundation has a lot of information on soy. You probably know about it, but just in case...Jack








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http://www.deliciousorganics.com/Controversies/soy.htm

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