THE WELL WAY In This Issue

Info To Know About

Soy

Foods To (& Not To)

Refrigerate

Seasonal Recipe

Healthy, Healing

Honey

Info To Know About Soy

I really feel that soy gets a bad rap, and I hear people avoiding it often for all the wrong reasons based on “facts” of little to no research. Soy has a plethora of benefits, and here I will list several. Soy is classified as a legume. Because it has become so popular as a protein source for vegetarian diets, some producers now genetically modify the plant. Although GMOs have passed safety assess-ments and are not likely to present risks for human health, more research needs to take place on the real health impact of genetically modified crops, as they are a relatively recent development. To avoid GMOs, look for 100% organic soy prod-ucts or those labeled as non-GMO. With that being said– let’s take a deeper dive!

Soybeans come in many colors, including: green soybeans, which are young soybeans, also known as edamame. These can be steamed and eaten right out of their pod, or, shelled edamame is also available for salads, stir-fries, and soups. Yellow soybeans are typically used to make soy milk, tofu, tempeh, and tamari. Black soybeans— Several Asian food cultures use simmered or fermented black soybeans in traditional dishes.

Soy milk and cheese are also options for those looking to replace dairy, as it contains no lactose, and has a decent amount of protein (8 g per 8 oz.!)

Soybeans also provide soy oil, which people can use for cooking or as an ingredient. After removing the oil from soybeans, people can use the remaining material to make food for farm animals and pets.

Soy is a complete protein. This means that it contains all nine essential amino acids. It is an important source of protein for many people, especially those who follow a vegan or vegetarian diet.

Soybeans are low in saturated fat and high in protein, vitamin C, and folate. They are also a good source of certain minerals such as calcium, iron, magnesium, phosphorus, and potassium.

Less processed, organic soy is the most healthful option, and you can look for these in cooked soybeans and edamame, soy milk, tofu, tempeh, & soy nuts.

Soy contains isoflavones, which are plant compounds that act as phytoestrogens and very strong antioxidants.

Soy has been linked to improving cholesterol levels, which can help lower the risk of heart disease: it has been found that consuming soy significantly reduced levels of total cholesterol, triglycerides, and low density lipoprotein (LDL) cholesterol in the arteries (LDL cholesterol is also known as "bad cholesterol," as it can lead to clogging the arteries.) In studies, soy intake also significantly increased high density lipoprotein cholesterol— also known as "good cholesterol" because it helps remove LDL cholesterol from the arteries. People with high cholesterol levels had more significant decreases in their LDL cholesterol than people with optimum cholesterol levels.

Metro Food Service Winter 2020

A 2019 review of studies indicates that the isoflavones in soy can help reduce the risk of hormone associated cancers, includ-ing prostate cancer and some breast cancers. According to the American Cancer Society, however, it is not clear if more processed soy products — such as soy protein isolates or textured vegetable protein — offer the same benefits for cancer prevention as whole soy foods. (Soy protein isolates are proteins from which manufacturers have removed the rest of the bean. Textured vegetable protein is a soybean product with the fat re-moved). As with any food, it is best to stick with those as minimally processed as possible.

Soy isoflavones may also be an effective alternative to hormone replacement therapy (HRT) for women with osteoporosis. HRT aims to replace estrogen in the body, however, it can cause severe side effects and increase the risk of stroke, breast cancer, and coronary heart disease. Several studies suggested that soy isoflavones were just as effective as HRT for restoring bone density!

If you’re like me, having a refrigerator that’s stuffed to the brim causes me

stress and a headache. I stress over all the good, fresh food I’ve put in there

that probably can’t be seen, and cringe when I think of what’s packed in the

back that probably belonged in the trash last week. However, having the

knowledge of how to properly store your fruits & veggies is one sure-fire

way to keep your fridge free of things that don’t belong. It is often assumed

that anything fresh absolutely needs to be refrigerated, but the opposite is

true in some cases. There are even a handful of fruits and vegetables that will

actually taste worse if you store them at colder temperatures!

Avocados: It is best to keep avocados at room temperature until they're

fully ripened, because they may never ripen properly if you refrigerate

them too soon. However, refrigerating them after they've ripened can

extend their lifespan by a few extra days. Once cut, press some tin foil

into the remaining meat and store in the fridge to use within a few days.

Bell peppers: According to actual pepper farmers, the best way to store

bell peppers is in the fridge, unwashed. Residual moisture can cause

them to rot prematurely, which is why you're better off washing them

right before you use them. The same goes for all berries!!

Broccoli: Since broccoli is a winter vegetable, it's built to withstand cold-

er temperatures. Farmers recommend covering the broccoli head with a

moist paper towel in the crisper drawer of your fridge to keep it cool,

crisp, and fresh.

Brussels sprouts: Keep unwashed Brussels sprouts in a plastic bag in the

fridge. This way they should last for up to a week, at least.

Cabbage: Best stored in the crisper drawer and should not be cut until

ready to use. Once cut, its best to tightly wrap it, or keep it in a bag.

Cauliflower: Unlike broccoli, you will want to leave this in the plastic it

came in, and store in the crisper drawer stem side up so the head doesn't

collect moisture. Keep the head whole until you're ready to use it,

because pre-cut cauliflower doesn't have the same lasting power.

Citrus fruit: citrus doesn't continue to ripen after it's picked, so store

them at room temperature and away from direct sunlight. But you can

also refrigerate them if you prefer—they’ll last for a few days to a week

at room temp and up to several weeks in the fridge.

Corn: the tip to keeping corn on the cob fresh is to not let it get dry. Don't

remove the husks until you're ready to cook it, and store the cobs

wrapped in plastic in the crisper drawer in your fridge.

Cucumbers: this one always surprises me. Because cucumbers are

sensitive to the cold, and exposure to temperatures below 50 degrees

can damage their flavor and texture, this veggie is one of the few on that

will actually last longer if you keep it at room temperature.

Fresh herbs: can be stored in the refrigerator, kept dry and bagged, or stored in a jar or glass of water— if stored in a glass of water, make sure to trim the ends beforehand.

Kiwi: Like bananas and avocados, you can refrigerate kiwis, but you should wait until they've completely ripened. If you do keep them in the fridge, they'll stay good for up to a month, and only a few days if you don't.

Nectarines, Peaches, and Apricots: these are some of the few fruits you should definitely not refrigerate! It dehydrates them, taking moisture from these fruits. Instead, keep them in a cool spot in your kitchen.

Onions and garlic: keep in a cool, dark place, but not in the fridge because that will alter their texture.

Pears: can be stored either the fridge or at room temperature. They'll last longer in the fridge, but you should avoid putting them in there until they've fully ripened. To preserve cut pears, sprinkle with lemon juice to prevent oxidation and keep them from browning (you can do the same with apples).

Pineapple: keep in the fridge, but only after it's had a chance to fully ripen at room temperature. If uncut, wrap it in plastic be-fore you store it in the fridge, and if cut, keep it in an airtight container.

Summer squash: it's best to keep summer squash like zucchini in a plastic bag, stored in the crisper drawer of your fridge.

Tomatoes: should never go in the fridge, as refrigeration can makes them soft and mushy. They should be kept at room temper-ature and out of direct sunlight.

Winter squash: such as butternut and acorn can last uncut at room temperature for many weeks to even months. After you cut it, store it in an airtight container in the fridge and it'll last for a few days.

How To: Properly Store Produce

Ingredients

Prep Time: 10 minutes

Cook Time: 20 minutes

*Makes 4 servings.

Balsamic Rosemary Glaze:

1/2 cup balsamic vinegar

1/4 cup white wine or low

-sodium chicken broth

2 Tbsp. honey

1 Tbsp. dijon mustard

1 rosemary sprig (about 7

-inches)

1 cloves garlic minced

For the salmon:

4 (6 oz.) salmon

fillets skinless or skin on

Salt and freshly ground

black pepper

2 tsp olive oil divided

Finely minced rosemary or

parsley, for

garnish (optional)

Seasonal Recipe:

Balsamic Glazed Salmon Instructions

1) Allow salmon to rest 10 - 15 minutes at room temperature. Meanwhile, in a medium saucepan combine balsamic vinegar, white wine, honey, dijon mustard, rosemary, and the garlic.

2) Heat mixture over medium-high heat and bring to a boil, then reduce heat and simmer over medium-low heat until sauce has thickened and reduced to about 1/3 cup, about 10 - 15 minutes, stirring occasionally.

3) Remove from heat and pour through a fine strainer into a heat proof dish. Set aside.

4) Season both sides of salmon with salt and pepper. Heat oil in a 12-inch non-stick skillet over medium-high heat.

5) Add salmon fillets and cook, without moving until salmon has nicely browned on bottom, about 3 - 4 minutes. Carefully flip salmon to opposite side and continue to cook 2 - 3 minutes longer until salmon has cooked through.

6) Serve warm drizzling each fillet with balsamic rosemary glaze. Garnish with finely minced rosemary or parsley if desired.

The balsamic glaze will last for a few days in the fridge. Use it on chicken, pork and more!

Adapted recipe & photo: cookingclassy.com

Contact

Samantha can be contacted via email at: nutrition@gometro.com. Visit us online at www.gometro.com !

Honey: It Does More Than Sweeten Your Tea!

Honey is a natural sweetener but it is capable of so much more than sweetening

your tea (and baked goods)! Honey is brimming with all sorts of healthful benefits

for our bodies, both for the inside, and the outside. Many of it’s greatest benefits,

however, are found in raw or organic honey — it is worth giving a try to soak up all

the vitamins, minerals, and enzymes not found in abundance in refined honey.

With powerful antiseptic and antibiotic properties, honey (more specifically, raw

Manuka honey) naturally soothes and protects burns, cuts, and scrapes from

bacterial infection. It is able to do this because bees produce an enzyme called

glucose oxidase. Bees add this to the plant nectar they collect. During this chemical

reaction, hydrogen peroxide is produced, making honey a natural antiseptic to

prevent infection and aid in wound healing.

Honey is also there for your upset stomach. Adding a spoonful of honey to your

favorite herbal tea (ginger, peppermint, and also raspberry teas are some of my

personal favorites!) is a natural remedy to treat an upset stomach. With proven anti-

inflammatory properties, honey can coat and soothe the lining of our stomach to

decrease the symptoms of acid reflux/heartburn, morning sickness, and other

discomfort from indigestion.

Raw, sore throats from persistent coughing are painful and no laughing matter… a

tried & true remedy, as we know, is honey! It is an effective and natural cough

suppressant– sometimes more so than many over-the-counter medicines. Because of

its soothing properties, mixing honey in warm water or swallowed straight off the

spoon can deliver a calming relief for coughs. It also tastes delicious with a squeeze

of lemon, and a bit of cinnamon!

Before trying a medication to help you sleep, you can also try a spoonful of honey at

bedtime instead. Honey can help your body to fall asleep soundly, by supporting the

body’s production of serotonin and melatonin (both of which help regulate our

mood and sleep).

People also reach for honey as a face wash and even a hair treatment. You can try

dabbing a small amount of honey on a pimple or blemish— the natural antibodies

have healing power equivalent to an acne treatment but without the harsh

chemicals or moisture-sucking properties. Honey can also act as a natural face wash,

by moisturizing the skin and making it feel soft and clean. Some use this in hair

masks as well, since honey is an emollient, it can soften and condition the hair, while

sealing in moisture.

And the benefits don’t stop there. Honey is rich in antioxidants: both flavonoids and

polyphenols! Antioxidants, reduce the risk of some forms of cancer and heart

disease. Honey is the sweetest way to boost your body’s natural defense system!