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Soy Recipe Hearty Miso Soup Meal
by Dr. Donald A. MillerOne of the highlights of a meal at a good Japaneserestaurant is miso soup. This is usually clear, often withchopped green onions, diced tofu, oriental dried mushroomslices, and delicate spices.For home use, several brands of dehydrated miso soup areavailable in oriental and health-food stores. But a betterway is to make your own, customized to your taste. Here isone of my recipes, which makes a complete meal. This soupis not clear.Ingredients per person:* two cups...
Reduced Fat Steak and Potatoes Dinner
by Dr. Donald A. MillerFor some health commentators, steak and potatoes symbolizes bad diet practices. The steak is usually from feed-lot fattened cattle, with cuts that have a thick layer of fat along one edge, and marbled fat distributed through the red meat. Such marbling makes the meat tender and flavorful for present tastes.Whereas several ounces of meat per day suffices for health, we tend to equate large servings with prosperity, so 8 to 16 ounce steaks are typical, especially in...
Real Soy Sauce
by Dr. Donald A. MillerWhen I was growing up, I thought soy sauce was salty waterwith dark coloring and some secret soy and wheat stuff mixed in. That's because my parents did not know any betterthan to buy LaChoy brand.Some of the cheapy stuff from China is not any better.Oriental friends introduced me to real home cooked delightsthat one never finds in a typical Chinese or Japanese restaurant in this country. They even introduced me to authentic ethnic restaurants.I gradually learned that...
Soy Foods for better health
by Dr. Donald A. MillerSoyfoods aid longevity. Although a few authors dispute this, most literature found on the reputable internet sources show that traditional soyfoods, especially those with live cultures, correlate with reduced risks of variousdiseases without negative side effects. But the maximum benefit comes from using soy foods to replace a large fraction of the diet normally occupied by high sources ofsaturated fats.In other words, don't just add soymilk and soy shakes, soybased...
Reduced Fat Meat Loaf
by Dr. Donald A. MillerIt is no secret that four legged meats, especially beef andpork that were fattened in feedlots, comprise one of thehighest sources of fats in the American diet. If you want tokeep some of your recipes, but lower the fat by ten to fiftypercent, you can substitute some soy foods for part. This iseasiest to do with meals which can be made from ground beef.I have yet to find an artificial meat cutlet, molded fromtofu and / or TSP/TVP = Textured Soy/Vegetable Protein,...
Low Fat 15 Minute Stew or Pasta
by Dr. Donald A. MillerAs I have written in my diet book and several articles, one way to reduce consumption of saturated fats, and gain other benefits of plant foods, is to replace part of four legged meats with such soy foods as tempeh and tofu. These, like ground beef, can be measured into small portions, wrapped in plastic film, and frozen. For use, let thaw over night in the refrigerator, or let stand one to two hours at room temperature, not long enough for spoilage. Be cautious if...
Potatoes are healthful
by Dr. Donald A. MillerNot deep fried potatoes.Not potatoes smothered in butter, margarine, or sour cream.Low fat yogurt can be used as a topping, plain or with herbs and spices. But try potatoes that are baked, boiled, fried on a non-stick surface with a minimum of oil or non-stick spray, chopped into soups and stews, and on, and on.It is extremely unfortunate that deep fried and salted potatoes (french-fries or pomme de terre frit or pomme frit, and potato chips) are so tasty, and are now...
Monosodium Glutamate amp Hydrolyzed Protein
Monosodium Glutamate & Hydrolyzed Protein by Dr. Donald A. MillerIndustry spokes persons and publications of various nationalgovernments assure us that MSG is good for us, with no detrimental effects.Such assurances are totally meaningless to those of us whofind even small amounts of MSG can cause a feeling ofswelling head, headache, spaciness, anxiety, and make it difficult to sleep.(Going on a chocolate binge can do the same to me.)Hydrolyzed Protein (HP) is made from various foods (such...
Salt saves salt kills
by Dr. Donald A. MillerSalt is essential to health. This means sodium chlorideand potassium chloride, with traces of other mineral salts. If you sweat a lot at work or play, lack of salt can causeheat stroke.Salt can kill. Excess salt is probably the biggest dietary health risk factor after fats, in any country that uses a lot of prepared foods.Avoid salty-fatty snack foods. Restrict the salt added to foods during cooking.As a kid, I used to salt everything at meal time, often before even...
Eggs are healthful
by Dr. Donald A. MillerAfter years of bad press, new studies show that eggs havebeen give a bum rap. If eggs are served without fatty sausage or bacon, no buttery toast, and cooked without fat,eggs are actually quite nutritious and safe. It's easy to boil an egg, or fry in a non-stick pan with a cover and aspoon or so of water.Don't rule out the toast. And even a small amount of butter or margarine can help prevent hunger between meals. But be very careful to avoid margarine made with...
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