reboot with soy

with these 4 flavor, packed amazing recipes - breakfast, lunch, dinner + dessert - and we promise you,
you wont believe they're healthy!!

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skeptical about soy?

Some worry about GMOs, pesticides, and especially estrogen from soy. Particularly concerned for hormone-sensitive cancers like breast, prostate, and ovarian but, actually soy contains isoflavones, a type of phytoestrogen that is 1000 times weaker than human estrogen and does not behave exactly like human estrogens in our bodies. There has been over 2,000 pier reviewed articles on soy and its health benefits.

Ask the RD: Where did this skepticism come from?

It actually came from mice studies but, mice process soy completely different then humans. In fact, eating foods like soybeans, tofu and tempeh have THE OPPOSITE EFFECT - blocking harmful estrogen receptors (cancer promoting) and mimicking estrogens receptors that are anti-cancer! We actually get our dietary estrogen mostly from dairy and meat products. Unlike soy phytoestrogens, animal estrogens DO mimic human estrogen in our bodies. Similarly, most GMO soy is used to feed chicken, pigs, and cattle, which are then consumed by people. Much of the soy grown for human consumption is non-GMO.

Ask the RD: What are soy health benefits?

  • Antioxidant and anti-inflammatory properties
  • Highest protein and healthy fat content of any legume (1 cup firm tofu = 21gm plant-based protein)
  • Excellent source of iron, calcium and fiber
  • Women's health: Soy has been shown to prevent breast cancer in the amounts consumed in Asia. A 2008 review showed that women averaging 1cup of soymilk/ 1/2 cup of tofu per day had a 30% lower risk of developing breast cancer vs women who avoid soy. Soy has also been shown in many studies to reduce the risk of recurrence in breast cancer survivors. recent study showed that breast cancer survivors who consumed the most soy had a 21% lower risk of dying of any cause over the 9-yr study, compared with low-soy consumers. Soy reduces the risk of endometrial cancer and can reduce menopausal hot flashes.
  • Men's health: A large 2010 systematic review showed that soy does not affect testosterone levels, sperm concentration, or sperm quality. Soy may lower the risk of prostate cancer by up to 50%.
  • Thyroid health: Soy does not affect the thyroid in people with normal thyroid function and iodine levels. Whether or not you eat soy, you should meet your daily iodine needs (150mcg/day). If you take thyroid hormone, you may need the dose adjusted if you change your soy intake.
  • Cardiovascular risk: Soy lowers blood pressure and LDL cholesterol.

Ask the RD: What is soy's nutrition profile compared to beef?

  • Its a high plant-based protein alternative - For each 100 calorie serving, tofu contains 11 grams of protein. By comparison, 100 calories of ground beef provide 8.9 grams of protein, and a 100 calorie serving of cheese contains 6.2 grams.
  • Its a low fat protein option - half-cup serving of raw firm tofu contains 5 grams of fat. Whereas 4 oz of beef packs a whopping 15 grams of fat (50% of which is harmful saturated fat). Tofu is also a cholesterol-free food, as are all plant-based foods.

Ask the RD: What type of soy should I buy?

  • Look for: when purchasing soy, always purchase organic, non-GMO soy or soy products and if possible, I prefer "sprouted" soy because it is more easily digested and absorbed! Look for whole soy options like edamame beans, or minimally processed options like dried edamame beans, edamame pasta, organic/non-GMO tofu, or organic/non-GMO tempeh.
  • The soy I am NOT talking about - We want to watch out for those highly processed soy products; theyโ€™re high in refined starches, oils, added sugar and salt, and low in nutrients and fiber.

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Breakfast: avo-toast with everything bagel seasoning

Recipe by: Registere Dietitian Taylor Johnson
Serves: 4 pieces of toast
Dietary needs: vegan, vegetarian, dairy free

Directions:

  1. OPTION 1 - AVOCADO MASH: In a small bowl, combine avocado, nutritional yeast, tofu, lemon juice, sea salt, and  pepper and mash until all ingredient are incorporated!
  2. OPTION 2 - AVOCADO WHIP: add avocado, nutritional yeast, tofu, lemon juice, sea salt, and pepper and blend in a high speed blender or food processor until smooth and creamy!
  3. Top your avocado mash or whip onto two whole wheat pieces of toast.
  4. Sprinkle with everything bagel seasoning, top with sliced radish, and mircorgreens.
  5. Reboot + Enjoy!!

Everything Bagel Seasoning:

  1. Combine all ingredients together.
  2. Keep leftovers in an airtight container - perfect to top onto... well everything :) its SO good!

ingredients:

Avocado Mash:

  • 1 ripe avocado
  • 1 tbsp. nutritional yeast
  • 3 oz firm organic, non-GMO tofu
  • 1 tbsp. fresh squeezed lemon juice
  • Sea salt to taste
  • Pepper to taste
  • 2 radishes, sliced (optional)
  • Microgreens to garnish (optional)

Everything Bagel Seasoning:

  • 2 tbsp. poppy seeds
  • 1 tbsp. white sesame seeds
  • 1 tbsp. black sesame seeds
  • 1 tbsp. dried minced garlic
  • 1 tbsp. dried minced onion
  • 1 tbsp. nutritional yeast (optional)
  • Sea salt to taste (optional)

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lunch: Korean BBQ Sandwich

Recipe by: Registered Dietitian Taylor Johnson
Serves: 6 sandwiches
Dietary needs: vegan, vegetarian, dairy free, added-sugar free

Directions:

Sesame crusted tofu:

  1. Preheat oven to 400 degrees.
  2. Spray a 9 x 13-inch baking pan with nonstick olive oil cooking spray.
  3. Cut tofu into 6 rectangles and press excess liquid out with paper towels (I put something heavy on top to help press like a pan or wooden cutting board). Place tofu in Tupperware. Set aside.
  4. Prepare sauce:
    1. Combine all sauce ingredients in a high speed blender or food processor until smooth.
  5. Pour sauce over tofu, cover Tupperware and let tofu marinate in bbq sauce in the refrigerator for at least 30 minutes.
  6. Once tofu is marinated, bake tofu for 10 minutes, then flip.
  7. Make sure to re-coat tofu with sauce each time. Then return tofu to oven, and bake 10 more minutes. Flip again, Then cook for another 10 minutes (30 minutes total). The sauce should be thick and coat the tofu.
  8. Sprinkle tofu with sesame seeds to coat on all sides. (I pour my sesame seeds onto a plate and press baked tofu into the seeds to stick)

Cabbage Slaw:

  1. While tofu is baking, mix together cabbage, tamari, rice vinegar, onion, salt and pepper (to taste) into a small bowl. Mix well and set aside to marinate until tofu is ready. (If it needs a sweetener, add a little honey to taste.)

Sandwich:

  1. Top each toasted whole wheat bun with a few spinach leaves, one sesame tofu steak, a big spoonful of cabbage slaw, fresh cilantro and kimchi sriracha.
  2. Reboot + Enjoy! 

ingredients:

Korean BBQ Sandwich:

  • 4 whole wheat buns
  • 1, 18 oz extra firm, organic, non-GMO tofu
  • 5 tbsp white sesame seeds
  • 1 cup fresh spinach
  • fresh cilantro

Cabbage Slaw:

Korean Sesame BBQ Sauce:

  • 1/2 cup organic tamari
  • 3 dates
  • 2 tbsp water
  • 2 tbsp rice vinegar 
  • 2 tbsp sesame seeds
  • 1 large garlic clove 
  • 2 tbsp probiotic kimchi sriracha (I use Wildbrine)
  • 1 inch segment ginger 

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dinner: tofu "ricotta" lasagna 

Recipe by: Dietitian Taylor Johnson
Serves: 6
Dietary restrictions this recipe meets: Gluten free, Vegetarian
Dietary Substitutions: Omit the cheese or modify cheese to vegan cheese to make this vegan. Double the zucchini planks instead of adding brown rice pasta to get even more veggies in!
Note: I promise, you'll never taste the tofu and your kids wont either! The tofu adds in about 13gm of healthy plant based protein and creaminess to the "ricotta" spread. This recipe is on repeat at my house, "a Roots Reboot greatest hit," because its flavorful and perfect for meal prepping for the week! It is easy to portion out and freeze in an airtight container for later! You'll fall in love with this dish and wont believe its a healthy lasagna!

Directions:

  1. Preheat oven to 375.
  2. Make spinach "ricotta." In a food processor or high speed blender, combine cashews, garlic, tofu, spinach, lemon juice, Italian seasoning, evoo, red pepper flakes, basil, salt and ground pepper. Blend "ricotta" until it is a smooth, spreadable consistency.
  3. Drizzle or spray an 8 x 11 inch pan to coat bottom and sides with extra virgin olive oil.
  4. Layer as follows (see pictures above): ~3/4 cup tomato sauce, uncooked lasagna noodles, dollop and spread the "ricotta" mixture evenly over noodles, zucchini and/or yellow squash slices, roasted red peppers, sprinkle of mozzarella cheese, and lastly spread evenly more tomato sauce. Do the above ingredients again for a second layer. Top with a little parmesan and mozzarella cheese!
  5. Bake lasagna, covered, for 45 minutes. Uncover and bake for another 10-15 minutes or until noodles are completely cooked, zucchini is tender and cheese is bubbling on the sides. Let lasagna cool for 10 minutes prior to serving (it will absorb any access liquid from the zucchini). Season with freshly chopped basil and cracked black pepper.
  6. Reboot + Enjoy!

ingredients:

Lasagna:

Spinach "Ricotta":

  • 1/4 cup raw cashews
  • 3 tbsp. nutritional yeast
  • 1 large garlic clove
  • 8 ounces (half block) extra-firm sprouted, organic tofu
  • 1/2 cup fresh spinach
  • 1 tbsp fresh lemon juice
  • 1 tsp dried Italian seasoning (can sub for oregano)
  • 1 tbsp. extra virgin olive oil
  • 1 tsp red pepper flakes (optional)
  • 1/4 cup chopped fresh basil (optional)
  • Sea salt to taste
  • Freshly ground black pepper to taste

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dessert: Lemon Cheesecake with Chia Blueberry Sauce

    Directions:

    1. Prepare a cheesecake pan, I prefer a springform pan (but round cake pans, loaf pans, or making them mini in a cupcake tin works as well, by lining bottom with parchment paper. Set aside.
    2. To a food processor, add almonds and salt and process into a meal. Then add dates in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a little water or more dates through the spout while processing.
    3. Add crust to pan and press with fingers to distribute. To pack it down, use a small glass wrapped in parchment paper and really press it down, allowing the crust to come up the sides a little. Set in freezer to firm up.
    4. Add all filling ingredients to a high speed blender and mix until very smooth - up to 2 minutes. If it won't come together or appears chunky, add a touch more lemon juice or a little water as the liquid will help it blend better.
    5. Scrape sides as needed and blend until very creamy, mixed well and smooth. Taste and adjust flavor as needed, adding more dates or vanilla for sweetness or lemon / orange zest for more citrus flavor.
    6. Add filling to the chilled crust and tap a few times to release any air bubbles. Then loosely cover with plastic wrap or wax paper and refrigerate or freeze until firm - about 6 hours or overnight. Before slicing and serving, let thaw slightly (if you froze it) for about 20-30 mins.
    7. Serve with blueberry chia sauce and lemon zest garnish!
    8. Store leftovers covered in the refrigerator for a softer cheesecake up to 4-5 days or in the freezer up to 1 month.
    9. Reboot + Enjoy!!

    Blueberry chia sauce:
    (AMAZING, naturally sweetened jam alternative for topping onto toast, waffles, pancakes, ice cream, sweets, etc.)

    1. Defrost frozen blueberries in microwave until soft.
    2. Smash blueberries to make a sauce. I like to leave it a little chunky, some mashed blueberries and some whole.
    3. Add in chia seeds and mix well.
    4. Cover with plastic wrap and place in refrigerator for at least 30 minutes until it turns into a jam/jelly consistency. 
    5. Reboot + Enjoy!

    ingredients:

    Almond Date Crust:

    • 1 cup raw almonds (can sub for cashews or old fashioned rolled oats)
    • 3/4 cup packed pitted dates
    • dash sea salt

    Lemon Cheesecake:

    • 14 oz. firm, organic, non-GMO tofu
    • 1/4 cup raw cashews
    • 10 pitted dates
    • 1/4 cup raw coconut chunks (I buy this from Trader Joes)
    • 2 tsp. vanilla extract
    • 2 tbsp. freshly squeezed lemon juice
    • lemon zest from 3/4ths of lemon (add more or less for desired taste, can sub for orange zest)
    • 3 tbsp. chia seeds
    • dash pink sea salt

    Blueberry Chia Sauce:

    • 1 cup frozen wild blueberries
    • 2-3 tbsp chia seeds
    • Lemon zest to garnish (can sub for orange zest)

    (AMAZING, naturally sweetened blueberry jam/jelly alternative for topping onto toast, waffles, pancakes, ice cream, sweets, etc.)

     
     

    If you make these recipes, we would love to see it! Tag us in your photo @rootsreboot to our INSTAGRAM or FACEBOOK

     
     
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    P.S. NEED TO RECHARGE + REFOCUS + RESET YOUR HEALTH?

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