TIP OF THE WEEK

Besides giving meals a satisfying boost, soy-based foods are a heart-healthy addition to your diet. According to the U.S. Food and Drug Administration, a diet containing 25 grams of soy protein per day, accompanying other foods that are low in saturated fats and cholesterol, may decrease the chance of heart disease.

“Soy protein is a very high quality protein, equivalent to egg or milk protein,” said Mindy Kurzer, Ph.D. and professor with the Department of Food Science and Nutrition at the University of Minnesota.

Try some of these meal ideas to help you cut calories, saturated fat and cholesterol from your diet:

• Breakfast: Take on the day by enjoying a fruit and soy milk blended smoothie for breakfast. Soymilk is the only plant-based dairy alternative with an average of 7 grams of protein per serving plus calcium, potassium, and vitamins A and D.

• Lunch: Opt for a juicy veggie burger, or try this flavorful recipe for Tuna Edamame Salad, which allows you to take in all the healthy benefits of these young green soybeans with a quick and easy lunch. Did you know one cup of edamame contains 17 grams of protein?

• Snack: Throw a protein-packed nutrition bar in your car, bag or purse so you can have a healthy snack while running errands.

• Dinner: Load up on vegetables and protein with a tasty and easy stir fry using marinated tofu strips. Or cholesterol-free soy “crumbles” can quickly and easily be added to favorites including pasta sauce, soup, chili and tacos.

— Family Features
EASY RECIPE: Tuna Edamame Salad

1 cup frozen shelled edamame, cooked according to package directions
1 cup cherry tomatoes, cut in half
1 cup carrots, shredded
1 can tuna, water packed, drained
1/2 cup golden raisins
1/4 cup red onion, diced
1/4 cup bottled, reduced-fat Italian salad dressing

Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl. Pour dressing over salad and toss until combined. Serve with pita bread halves or whole grain crackers.

— Family Features
NUMBER TO KNOW

59 percent: According to “The Importance of Family Dinner IV,” a report from the National Center on Addiction and Substance Abuse at Columbia University, 59 percent of families report eating dinner together at least five times a week. That’s an increase of more than 10 percent from a similar survey conducted in 1998.

— More Content Now
FOOD QUIZ

February is Great American Pie Month. Do you know what the key ingredient in derby pie is?

A. Chicken
B. Chocolate
C. Lemon
D. Potato

Answer at bottom of rail.
WORD TO THE WISE

mignonette: The French word mignonette originally referred to a peppercorn- and clove-filled cheesecloth sachet used to flavor soups, and now signals coarsely ground, usually white peppercorns. It is the name of a sweet-smelling Mediterranean flower. A mignonette can also mean the choice, nugget-like parts of various meats as well as potatoes cut in thick matchsticks.

— Cookthink
THE DISH ON…

‘Date Night In: More than 120 Recipes to Nourish Your Relationship,’ by Ashley Rodriguez

Sweethearts, spouses and parents Ashley and Gabe Rodriguez found themselves deep into marriage and child-rearing when they realized they were spending most of their evenings staring at their computers. Determined not to let their relationship deteriorate into that of “roommates with children,” they institute a weekly date night: they sauté, roast, mix and dice and spend time reconnecting over simple but thoughtful dishes like Fennel-Crusted Lamb Chops. Packed with tantalizing and delicious recipes, ‘Date Night In’ is a must-have cookbook for any couple who wants to spice things up with seasonal meals at home.

— Running Press
FOOD QUIZ ANSWER

B. Derby pie, invented by George Kern of Prospect, Kentucky, is made with chocolate, walnuts and bourbon. The pie is often associated with the Kentucky Derby.

More Content Now