The Truth About Tofu

What is Tofu? Simply, it is cheese made from soy milk.

• You like cheese, right? This "soy cheese" is safe for those with cow's milk or dairy allergies, known as lactose intolerance.

Why should I eat tofu and other soy foods?

• Heart disease- Soy plus a low fat diet may decrease your LDL (bad) cholesterol.
• Weight loss- The protein in soy helps curb appetite.
• Cancer- Soy contains cancer fighting agents (called phytochemicals and isoflavons).
• Diabetes- Soy has a little effect on blood sugar.

What does tofu taste like? Tofu tastes however you want it to taste!

• Tofu takes on the flavor of whatever it is cooked with, such as sauces, spices, and vegetables. Tofu is most well known for being used in stir-fry dishes.

How much soy or tofu should I eat?

• 1 serving, or 3 ounces, of tofu per day is recommended for healthy adults.
• The FDA recommends 25 grams per day of soy protein and a low fat diet to help reduce LDL (bad) cholesterol and the risk for heart disease.

Where can I find tofu?

• Tofu is found in the refrigerated health- food section of the grocery store
• Morning star products in the freezer section (soy burgers, etc.)

How do I warm- up my family to tofu? My tofu-ranch dressing/ dip recipe has been loved by even the pickiest of eaters (Just let them think its regular ranch dressing first).

Tofu- ranch dressing/ dip:

• 1 packet of powdered ranch dressing mix
• 1 package/ box of tofu
• Optional- add 1 package of light cream cheese to thicken up the dip. You may need to do this by hand.

Use a blender to combine the above ingredients.

Enjoy your soy!

Q & A: Whats the best protein powder and can I drink protein shakes when I have high cholesterol?

Patient Question: 
My cholesterol is not good at all. I have been reading up on the things I can do and have a good plan. The one question I am not sure about is protein drinks. If they are low in saturated fat and low in cholesterol does that mean I can drink them while trying to lower my cholesterol? 

Leah's Answer: 
For the average adult (None body builders), you can drink protein shakes but keep in mind that they are meant to be meal replacements. When you look for protein shakes you should look for ones that have at least 20g protein per serving and less than 150 calories per serving.

Since you are supplementing a meal with a shake, try adding 1/4th a cup of Fiber One original cereal for a boost of fiber (many powders don't have fiber), half a frozen banana (50 calories), PB2 powdered peanut butter (has fiber and protein, plus is tasty), soy milk (unsweetened) for an extra boost of healthy cholesterol fighting nutrients, or a small amount of yogurt. 
***You will need a blender for many of the above mix-ins, add Fiber One first and make it into a powder before adding liquid ingredients

People with high cholesterol still benefit from exercise (raises good, HDL, cholesterol) and weight loss if needed. Sometimes diet and exercise are not enough to lower cholesterol since 75% of our lab values come from what our bodies make. Follow up with Dr. Hayes and get your labs drawn as needed.

Zesty Cheddar Asparagus Quiche- readers digest heart smart for a healthy heart cook book

Prep time 30 minutes, cook time 45 minutes, serves 6

Ingredients:

1 TBSP plain dry  bread crumbs (fiber one)

8 oz small all purpose potatoes, peeled and very thinly sliced

1 pound asparagus, trimmed

3/4 cup shredded reduced fat sharp cheddar cheese

3 scallions, sliced

1 can (12 oz) fat free evaporated milk

1/2 cup fat free egg sub

1 large egg

2 teaspoons margarine, melted

1 tsp dry mustard

1/4 tsp freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees F. Coat 9 inch pie plate with nonstick cooking spray and sprinkle with bread crumbs.  Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly coat with nonstick cooking spray and press down gently. Bake 10 minutes. 

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces. 

3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top. 

4. Beat evaporated milk, egg sub, egg, margarine, mustard, pepper, and remaining salt in medium bowl. Pour into pie plate and sprinkle with remaining Cheddar. Bake until knife inserted in center comes out clean, about 35 minutes. 

Serves 6. Nutrition facts: 165 calories, 4g total fat, 1g sat fat, 41mg chol, 415mg sodium, 18g total carb, 2g dietary fiber, 14g protein. 

Healthy chocolate chips... you read correctly!

What you need

• Chocolate PB2
• Wax papper
• Plastic bags
• Cocoa powder (not hot chocolate)
• Water

Directions:

Roll out a sheet of wax paper onto a plate. 

Make PB2 according to instructions. If you want a more chocolaty taste add a teaspoon or two of cocoa powder. Cocoa powder is only 30 calories per tablespoon! Make sure the PB2 is not runny.

Drop small amounts of PB2 onto wax paper using a spoon. Dont try to hard to get the shape of chocolate chips because thats probably pretty hard. 

Put plate with wax paper and PB2 in the freezer for about 4 hours or until PB2 hardens. 

Enjoy!

Leah Lunch: Fruity chicken wrap and my signature salad

The following is for 1 meal (1 serving). Adjust recipes accordingly. The salad always gets rave reviews. (Sorry, no pictures today)


Wrap ingredients:

• 1 low calorie wrap, like la tortilla factory ones (I used a small one because I was going to have salad with it)
• 6 large black grapes, sliced in half
• 1 wedge of The Laughing Cow Light Cheese (I used Swiss)
• 1/2 of a Cuttie (Clementine), pealed and segmented
• 1 Tablespoon Kraft Light Raspberry Vinaigrette
• 1.5 ounces of deli chicken or baked chicken breast, cut into strips

Directions: Spread cheese on wrap then add other ingredients. Fold bottom of wrap up about 1/4th of the way over toppings. Holding the bottom of the wrap in place, fold one side of the wrap over the other toppings. I use some of the cheese to keep the wrap together once its finished.


Salad Ingredients

• 1- 2 Tablespoons (or less) of Seasoned Rice Vinegar, a little goes a long way
• Olive oil cooking spray, just enough to coat the top of the lettuce. Do not drowned your lettuce!
• 1-2 cups Romain lettuce
• 1/4 cup Raw tomatoes, diced OR 2 tablespoons dried cranberries (Higher calorie choice, 1/3 cup is 130 calories)
• 10 grams (about 2-3 tablespoons) Fiber One Original cereal (about 20 calories) OR 1/2 ounce sliced almonds ( around 80-100 calories )
• 1 Tablespoons of red onion, finely diced. Even if you don't like onion, you really need it in this salad for the full flavor.
• 2 Tablespoons Fat Free Feta Cheese (Presidents brand is best)
• Dash garlic powder, oregano, and pepper
• Optional: 1/8th of a Slimacado (1/3 the calories of a regular avocado, at HyVee by the regular avocados)

Directions: Throw it all together!

Protein Packed Pumpkin Pie Cheesecake

I have found this to be much easier than making a regular cheesecake. I love pumpkin all year round.

Ingredients

Crust

1/2 cup Fiber One Cereal (original) crumbs, use a blender or food processor

2 TBSP Smart balance spread

1 TBSP Splenda brown sugar blend

Filling

• 1 can pumpkin puree (not pumpkin pie mix)
• 1 small package fat free cottage cheese, pureed using a blender or food processor
• 1/2-3/4 cup Splenda, to taste
• 1/2 cup egg beaters or egg whites (4 egg whites)
• 1 tsp vanilla

Directions

1. Preheat oven to 350 degrees
2. Melt butter in microwave (about 30 seconds)
3. Crush fiber one cereal in blender.
4. Combine crust incredients then press mixture into a pie tin.
5. Bake for 5 minutes.
6. Make cheese cake filling by combining all filling ingredients in mixing bowl, except Splenda. Mix all ingredients to combine, then add Splenda. Do not over stir mixture once Splenda is added. 
7. Pour mixture into pie crust. Lightly tap pie on counter to release air bubbles before putting it in the oven. 
8. Bake for about 45 minutes.

Leah Lunch: Turkey Tacos

These tacos are packed with protein and fiber!

Makes 4 large tacos or 5 regular sized tacos

Ingredients:

• 1 pound Lean ground turkey (90% lean or greater)
• Tip: To cut the fat down try using lean ground chicken.
• 1/4 cup taco seasoning or 1 packet reduced sodium taco seasoning
• 2/3 cup water
• Low calorie tortillas (look at "my grocery list" for examples, nutrient analysis uses 50 calorie tortillas)
• small (6 ounce) container of Non fat plain yogurt (use about 2 tablespoons per person)
• 1/3 cup (or more) onion, diced
• 1/2 cup (or more) tomato, diced
• 1/4 cup or less of 2% milk cheese per person
• 1 jar salsa (a serving is 2 tablespoons per person and only around 5 calories per serving)
• 1 package iceburg lettuce, shredded

Directions:

1. In a non stick skillet, cook the turkey completely, chopping with spatula as it cooks.
2. Add water and seasoning to turkey.
3. Fill one low calorie wrap with no more than 3-4 ounces of meat. Fill wrap with other ingredients (if you are watching your weight and don't want to count calories just be sure that you do not exceed 1 serving for each of the other ingredients, you will find the serving sizes at the top of the food labels).  
4. Feel free to add as many veggies such as tomatoes, lettuce, and onions to your taco as you wish.

Nutrition Info:

Calories 357

Calories from Fat 144.1

Total Fat 16.01g

Saturated Fat 6.01g

Cholesterol 128.75mg

Sodium 1480.37mg

Total Carbohydrate 24.99g

Dietary Fiber 8.47g

Sugars 7.13g

Protein 38.46g

Read more: http://www.livestrong.com/recipes/leah-newmark-rds-turkey-tacos/#ixzz18J1EhynM

Analyzed on livestrong.com http://www.livestrong.com/recipes/leah-newmark-rds-turkey-tacos/

Easy Cheesy Chicken Enchiladas: High Protein and Low in Cholesterol

Photo from Cooking Light's Becky Luigart-Stayner

This was modified from Cooking Light's Original Cheesy Chicken Enchilada Recipe. By reducing some of the cheese and using lower calorie tortillas I have saved 200 calories per serving (making each serving only 250 calories). 

Prep Time: 30 minutes

Cooking Time: 30 minutes

Serves: 8
Serving Size: 1 enchilada

Serve with a side of fat free refried beans or Mexican style salad using tomatoes, cilantro, onions, lime or lemon juice, a dab of non-fat plain yogurt and lettuce. 

Ingredients

• 2 1/2  cups  cooked chicken breast, shredded
•  1 1/2 cups  shredded reduced-fat Mexican blend cheese
• 1 (6oz) small container of  plain non-fat yogurt
• 1/4  cup  chopped onion
• 1  teaspoon  minced garlic
• 1/4  teaspoon  freshly ground black pepper
• 1  (10 3/4-ounce) can of Healthy Request condensed, reduced-fat, reduced-sodium cream of chicken soup, undiluted
• 1  (4.5-ounce) can chopped green chiles, drained
• 8 Small Tortillas: Either Mame Lupe Low Carb (at Gerbes) or La Tortilla Factory (HyVee health foods section)  
• 1/2 cup shredded reduced-fat Mexican blend cheese
• Green onions, chopped (optional)

Directions
 

- To Cook Chicken, boil chicken breast until fully cooked (about 10-20 minutes depending on size of chicken breast). Once fully cooked and no pink is visible (cut into the largest part of breast to make sure), shred the chicken using 2 forks to pull the chicken apart. 

1. Preheat oven to 350°.

2. Combine first 8 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.

3. Arrange 1/2 cup chicken mixture down center of one tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas and remaining chicken mixture.

4. Spread reserved 1 cup chicken mixture evenly over enchiladas.

5. Cover and bake at 350° for 20 minutes.

6. Uncover; sprinkle evenly with 1/2 cup Mexican cheese (and optional green onions) and bake an additional 5 minutes or until cheese melts.

Nutrition Facts

Serving Size: 1 enchilada

Amount per Serving

Calories 251         

Calories from Fat 91.4  

Total Fat 10.16g 

- Saturated Fat 4.53g 

Cholesterol 19.18mg 

Sodium 628.65mg 

Total Carbohydrate 19.29g 

- Dietary Fiber 8.45g 

- Sugars 2.38g 

Protein 27.17g

Read more: http://www.livestrong.com/recipes/leah-newmark-rd-lds-easy-cheesy-chicken-enchiladas/#ixzz14oNy0TRB

I have started using Livestrong.com to enter my own recipes and meals, which are available to the public. Just search "Leah Newmark, RD" and it will come up with all the meals I have entered so far. Enjoy!