Jul 052012
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side

With this being my second tofu post in a row I got to thinking about all the negative press that soy gets – so I googled “is soy safe” and there is a LOT of info out there.

I looked for reputable sources and found a great article at the Mayo Clinic where many of the claims are rated according to the amount of scientific evidence available.

The claims that have the most scientific evidence are that soy tofu is high in protein and is an acceptable source and secondly that it can reduce blood levels of total cholesterol and low density lipoprotein as well as triglycerides.
A while back I had also come across an article in Eating Well by Amy Patural that stated soy can cut down on hot flashes in menopausal women and can decrease the chances for prostate cancer in men by 30%.  The concerns about breast health, according to Mark Messina, Ph.D., adjunct associate professor at Loma Linda University and executive director of the Soy Nutrition Institute, are also unfounded.  In fact, kids that eat one serving of edamame or tofu per day decreased their chances for breast cancer by 50% later in life – however there was no benefit for adults.

Another Eating Well article states; Researchers still don’t know whether isoflavones—the compounds in soy that act as weak estrogens in the body—spur the growth of tumors by acting like estrogen or prevent breast cancer by competing with the breast’s natural estrogen. Scientists who looked at the effect individual isoflavones from soy had on breast-cancer cells in test tubes have found both results.”

The bottom line is that one to two servings per day – such as half cup of edamame or one cup of soy milk, is good for you; however, do keep in mind that genetically modified soy is in almost all fast food (the burgers and buns) and in most processed foods. Check the labels for soy ingredients. You might be eating more than you think and it’s best to eat everything in moderation – especially if you are eating anything genetically modified.

The supporters of GMOs state that there is no evidence that GMO foods can hurt us; however, they don’t take into account the increase in food allergies over the years that have increased in direct correlation with the development of GMO crops.
My suggestion is to always choose organic in the case of ingesting soy to ensure you aren’t eating any genetically modified organisms.
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and
Creamy Spiced Mustard on the Side
1 Block organic extra firm tofu, pressed and cut into sticks
1/4 cup apple cider vinegar
1/3 cup unsweet non-dairy milk
1/4 tsp Cajun Seasoning blend
3/4 cup crushed flake cereal or breadcrumb
Roasted Veggies
1 cup cherry tomatoes
1 summer squash
1/2 onion
Cajun Seasoning blend
Spiced Mustard
2 Tbsp reduced fat Vegenaise
2 Tbsp coarse ground mustard such as Grey Poupon
Cajun Seasoning blend, to taste
1. Preheat oven to 400F.  Mix vinegar and non-dairy milk (I used unsweet almond) in a small bowl. Dip tofu sticks in, season with Cajun seasoning and roll in cereal or breadcrumb.  Place on baking sheet prepared with cooking spray.
2. Place veggie mixture on separate tray prepared with cooking spray.  Spray tops of veggies with cooking spray; sprinkle with Cajun Seasoning.  Place both tofu tray and veggie tray into oven for 20 minutes, flipping halfway through.
3. Meanwhile mix spiced mustard blend in a small bowl. 
4. Serve 1/4 tofu, 1/4 veggie and 1 tbsp spiced mustard per plate.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 188.0
Total Fat 10.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 372.4 mg
Potassium 313.1 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.1 g
Sugars 3.4 g
Protein 13.4 g

Vitamin A 2.6 %
Vitamin B-12 0.0 %
Vitamin B-6 9.4 %
Vitamin C 10.0 %
Vitamin D 3.1 %
Vitamin E 6.5 %
Calcium 14.9 %
Copper 11.7 %
Folate 13.3 %
Iron 27.2 %
Magnesium 25.6 %
Manganese 58.8 %
Niacin 4.7 %
Pantothenic Acid 4.6 %
Phosphorus 23.1 %
Riboflavin 5.3 %
Selenium 18.4 %
Thiamin 21.5 %
Zinc 14.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  One Response to “Is Soy Bad for Us? Find Out What I Learned and Enjoy a Recipe – Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side”

  1. I totally get where you are coming from with the ideal protein source. That being said, it is also quite hard for the body to digest so people like myself with IBS and celiac should get tested to see if they are also, like me, intolerant to soy!

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