Soy Zone: 101 Delicious and Easy-to-Prepare Recipes

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More About This Book

Overview

As America is finding out, soy is the most complete and versatile protein in existence. It has no cholesterol or saturated fat but plenty of vitamins and fiber and offers amazing health benefits for vegetarians and non-vegetarians alike. Based on the simple idea that food is your best medicine, The Soy Zone shows you how to maintain peak mental alertness, increase your energy, and reduce the likelihood of chronic disease — all while losing excess body fat. Dr. Barry Sears brings all the life-enhancing benefits of the Zone to a mouthwatering collection of delicious soy-based Zone meals, featuring:Soy Zone-perfect breakfasts, lunches, appetizers, dinners, and snacksAppetizing new recipes from top chefs, such as Red Bean Chill, Hong Kong Burger, and Soy Zone-friendly Vegetarian Pad ThaiThe ultimate healthful food plan, with quick and easy fat-burning alternatives to dangerous high-carb dietsAn exercise and longevity plan for men and womenHelpful recommendations for Soy Zoning your kitchenA scientifically proven plan for achieving perfect hormonal balance while losing weight

Editorial Reviews

From Barnes & Noble
Reap the benefits of a diet rich in soy by trying out the delicious recipes in this guide from bestselling author Barry Sears. With the same approachable attitude that made The Zone -- as well as his other tremendously popular books -- such a hit, Sears delivers a host practical ways to incorporate this hot nutrient into your life and achieve optimal results.

Product Details

  • ISBN-13: 9780060934507
  • Publisher: HarperCollins Publishers
  • Publication date: 5/28/2001
  • Pages: 352
  • Sales rank: 401,196
  • Product dimensions: 6.87 (w) x 8.87 (h) x 0.88 (d)

Meet the Author

Dr. Barry Sears is recognized as one of the world's leading medical researchers on the hormonal effects of food. He is the author of the number one New York Times bestseller The Zone as well as Mastering the Zone, Zone-Perfect Meals in Minutes, Zone Food Blocks, A Week in the Zone, The Age-Free Zone, The Top 100 Zone Foods, The Soy Zone, The Omega Rx Zone, Zone Meals in Seconds, and What to Eat in the Zone. His books have sold more than five million copies and have been translated into twenty-two languages in forty countries. He continues his research on the inflammatory process as the president of the nonprofit Inflammation Research Foundation in Marblehead, Massachusetts. The father of two grown daughters, he lives in Swampscott, Massachusetts, with his wife, Lynn.

Read an Excerpt

Introduction


Do you want to live a longer and healthier life? I know I do. Unfortunately, I am also genetically programmed for an early heartattack. For the past two generations most of the males in my family have died of heart attacks by their mid-fifties. I have inherited these same poor genes.

I can't change my genes, but perhaps I can change my genetic destiny by altering the expression of certain genes through the foods I eat. This may sound like scientific fantasy, but it turns out that food is the most potent medicine of all. This is because food can indirectly turn certain genes on and off by altering levels of hormones. I have spent nearly 20 years researching how the foods we eat affect our hormones and how these hormones alter our genetic fate. I hope the scientific odyssey I have embarked upon to prolong the length and quality of my own life can help you do the same.

The basis of the Zone Diet comes from my background in the development of intravenous delivery systems for cancer drugs. I learned that if too little of the drug is administered, the patient dies of cancer. If the patient gets too much, he will die from the drug's toxicity. The goal of the cancer treatment is to maintain that drug within a therapeutic zone: not too high, not too low. I realized that the same philosophy was relevant to maintaining food-generated hormones in similar zones, and our success in reaching that goal depends on the balance of protein, carbohydrate, and fat we eat at every meal.

The Soy Zone represents the next chapter of my ongoing scientific journey, which I have chronicled in all the Zone books I have writtenin the last five years. This book will explain how following the Zone Diet using primarily soy protein will move you closer to that elusive goal of a longer and better life. It will also bring you vast benefits right now: You'll have more energy and a sharper mental focus to tackle your daily challenges. You'll also shed excess body fat, and keep it off for life. Without a doubt, the Soy Zone Diet is the most powerful version of my Zone technology that I have developed. What's more, the Soy Zone is ideally suited for vegetarians (even vegans) who want to enter the Zone.

The humble soybean is now being hailed as the next magic bullet that will help save us. In many ways that statement is true, because as we replace more of the animal protein in our diet with soy protein, better health is assured. However, if your goal is living longer and better, that can only be achieved by ensuring that your overall diet is hormonally correct, and that means keeping your hormones within a defined zone: not too high, not too low. In other words, you need to combine all the health benefits of soy with a hormonal balancing system like the Zone. When you do, you enter the Soy Zone—which I believe is the healthiest diet in the world.

Baked Golden Tofu Dumplings with Saucy Dip

Servings: 1 Dinner Entree

Ingredients

Dumplings
8 ounces extra-firm tofu
4 teaspoons natural peanut butter
1 1/2 tablespoons tamari sauce
3 scallions, chopped
1 small green or red pepper, chopped
2 medium stalks celery, chopped
8 medium mushrooms, diced
3 water chestnuts, diced
1 medium sprig parsley, minced

Sauce
3/4 cup apple juice
2 teaspoons maple syrup or brown sugar
1 to 2 teaspoons tamari sauce
1 to 2 teaspoons apple cider vinegar
Optional: 1/2 teaspoon ginger, grated
2 cloves garlic, pressed
1 to 2 teaspoons arrowroot powder dissolved in 1 to 2 teaspoons water
4 medium leaves kale, washed and de-stemmed



Instructions

1. Preheat oven to 375 F.

2. Mash tofu with fork or potato masher until broken up. Add peanut butter, tamari sauce, scallions, pepper, celery, mushrooms, water chestnuts, and parsley. Mix well.

3. Form the tofu mixture into golf ball-sized dumplings, and place on lightly oiled cookie sheet. Rinse hands in cold water periodically to keep dumplings from clinging.

4. Bake in oven for 30 minutes, or until golden brown.

5. Meanwhile, combine apple juice, maple syrup, tamari sauce, vinegar, ginger, and garlic in small saucepan. Bring to a simmer and cook for 1 to 2 minutes. Add arrowroot water and stir 1 minute more. Remove from heat.

6. Steam kale for 5 to 7 minutes.

7. Serve dumplings on a bed of steamed kale with a small dish of sauce on the side.

First Chapter

The Soy Zone
101 Delicious and Easy-to-Prepare RecipesIntroduction


Do you want to live a longer and healthier life? I know I do. Unfortunately, I am also genetically programmed for an early heartattack. For the past two generations most of the males in my family have died of heart attacks by their mid-fifties. I have inherited these same poor genes.

I can't change my genes, but perhaps I can change my genetic destiny by altering the expression of certain genes through the foods I eat. This may sound like scientific fantasy, but it turns out that food is the most potent medicine of all. This is because food can indirectly turn certain genes on and off by altering levels of hormones. I have spent nearly 20 years researching how the foods we eat affect our hormones and how these hormones alter our genetic fate. I hope the scientific odyssey I have embarked upon to prolong the length and quality of my own life can help you do the same.

The basis of the Zone Diet comes from my background in the development of intravenous delivery systems for cancer drugs. I learned that if too little of the drug is administered, the patient dies of cancer. If the patient gets too much, he will die from the drug's toxicity. The goal of the cancer treatment is to maintain that drug within a therapeutic zone: not too high, not too low. I realized that the same philosophy was relevant to maintaining food-generated hormones in similar zones, and our success in reaching that goal depends on the balance of protein, carbohydrate, and fat we eat at every meal.

The Soy Zone represents the next chapter of my ongoing scientific journey, which I have chronicled in all the Zone books I have written in the last five years. This book will explain how following the Zone Diet using primarily soy protein will move you closer to that elusive goal of a longer and better life. It will also bring you vast benefits right now: You'll have more energy and a sharper mental focus to tackle your daily challenges. You'll also shed excess body fat, and keep it off for life. Without a doubt, the Soy Zone Diet is the most powerful version of my Zone technology that I have developed. What's more, the Soy Zone is ideally suited for vegetarians (even vegans) who want to enter the Zone.

The humble soybean is now being hailed as the next magic bullet that will help save us. In many ways that statement is true, because as we replace more of the animal protein in our diet with soy protein, better health is assured. However, if your goal is living longer and better, that can only be achieved by ensuring that your overall diet is hormonally correct, and that means keeping your hormones within a defined zone: not too high, not too low. In other words, you need to combine all the health benefits of soy with a hormonal balancing system like the Zone. When you do, you enter the Soy Zone--which I believe is the healthiest diet in the world.

Baked Golden Tofu Dumplings with Saucy Dip

Servings: 1 Dinner Entree

Ingredients

Dumplings
8 ounces extra-firm tofu
4 teaspoons natural peanut butter
1 1/2 tablespoons tamari sauce
3 scallions, chopped
1 small green or red pepper, chopped
2 medium stalks celery, chopped
8 medium mushrooms, diced
3 water chestnuts, diced
1 medium sprig parsley, minced

Sauce
3/4 cup apple juice
2 teaspoons maple syrup or brown sugar
1 to 2 teaspoons tamari sauce
1 to 2 teaspoons apple cider vinegar
Optional: 1/2 teaspoon ginger, grated
2 cloves garlic, pressed
1 to 2 teaspoons arrowroot powder dissolved in 1 to 2 teaspoons water
4 medium leaves kale, washed and de-stemmed



Instructions

1. Preheat oven to 375 F.

2. Mash tofu with fork or potato masher until broken up. Add peanut butter, tamari sauce, scallions, pepper, celery, mushrooms, water chestnuts, and parsley. Mix well.

3. Form the tofu mixture into golf ball-sized dumplings, and place on lightly oiled cookie sheet. Rinse hands in cold water periodically to keep dumplings from clinging.

4. Bake in oven for 30 minutes, or until golden brown.

5. Meanwhile, combine apple juice, maple syrup, tamari sauce, vinegar, ginger, and garlic in small saucepan. Bring to a simmer and cook for 1 to 2 minutes. Add arrowroot water and stir 1 minute more. Remove from heat.

6. Steam kale for 5 to 7 minutes.

7. Serve dumplings on a bed of steamed kale with a small dish of sauce on the side.

The Soy Zone
101 Delicious and Easy-to-Prepare Recipes. Copyright © by Barry Sears. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.

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  • Anonymous

    Posted June 20, 2000

    I'm eating healthier than I have in years.

    I realized quickly that I could never strictly follow this eating plan (no breads - I don't think so), and, quite frankly, the recipes are not practical for a busy person. However, I did get some very useful information from this book. Ever since I became a vegetarian 5 years ago, I've found that I crave sweets more than ever, but I didn't make the connection. This book explains how to eat a healthy vegetarian diet, and keep food cravings in check. Now, I eat low fat cheese or soy products with every meal, and find I don't feel the need for junk food any more. It's been a long time since I felt so good. Dr. Sears provides good information on the different soy products, including how to cook them (Tofu is tasting good for the first time), and on many different foods. He also includes information for people who aren't strictly vegetarian, but just want to go a little lighter on the meat to get healthy. I definitely think this was worth my money.

    1 out of 1 people found this review helpful.

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