Is soy safe to eat if you have a history of breast cancer? Results of recent population studies suggest that soy has either a beneficial or neutral effect .
The Breast Cancer Family Registry was a prospective study following 6235 women for 9 years diagnosed with breast cancer and living in the U.S. and Canada. Intake of soy was examined in relation to death from all causes. Women who ate the highest amounts of soy had a 21% lower risk of death compared to women with less intake. Women who had ER-/PR- tumors and who were not receiving tamoxifen appeared to have the greatest benefit from higher soy intake. Soy intake did not have a negative impact on women who were receiving tamoxifen or who had ER+/PR+ tumors. www.hsph.harvard.edu/nutritionsource/soy/
Soy is a nutrient dense complete protein containing all nine essential amino acids. It is also rich in B vitamins, fiber, potassium and magnesium. Soy can be safely consumed several times per week.
Tofu Summer Roll (serves 2)
1 ounce Vermicelli Rice Noodles
1 Tablespoon rice wine or champagne vinegar
1 teaspoon sriracha
1 teaspoon agave
1 Tablespoon lime juice
1 scallion thinly sliced
Mix vinegar, sriracha, agave and lime juice in a bowl. Boil vermicelli rice noodles per package directions. While the noodles are warm, add them to the vinegar mixture. Cool noodles in the fridge. When ready to use add the scallions.
1 Tablespoon unsalted cashew butter
1 Tablespoon low sodium soy sauce
1-3 teaspoon sriracha
1 teaspoon agave
1-2 Tablespoons water
Mix all ingredients for the sauce in a bowl and set aside.
3 ounces baked Tofu (I used Trader Joe’s Teriyaki flavored)- sliced
Large Leaf lettuce 2-8 leaves
Basil 8 leaves
Mint 8 leaves
2 Tablespoons julienned carrots
2 Tablespoons julienned cucumber
1 Tablespoon julienned radish
2 spring roll skins
To make the summer rolls keep all the ingredients ready. Soak 1 spring roll skin in a shallow pan with warm water until translucent and soft. This will take 10-30 seconds. When soft, place the skin on a cutting board. Place the lettuce leaves in the center of the skin leaving at least 1 inch border. On top of the lettuce add half of the noodle mixture. Next layer 1/2 the carrots, cucumbers and radish. Then layer 1/2 the tofu. Next layer basil and mint leaves. Fold the roll like a burrito. Repeat for the second summer roll. Serve with cashew sauce.
each serving: 207 calories/total fat 8.4g (saturated 1.4g) cholesterol 0mg, sodium 401 mg, total carbohydrates 25 g (dietary fiber 7g, total sugar 7g) protein 12 g