Back to Back Issues Page
The Healthy Family Mealtime Makeover, Issue #015 -- Soy Food Savvy
January 25, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

If you are receiving your first issue of the Healthy Family Mealtime Makeover -- Thanks for signing up! I hope you learn a new nutrition and wellness tip each week.

To receive your complimentary e-book that I have written on how to get your family excited about eating breakfast, download Breakfast and Brunches FREE!

I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Every time she goes shopping she has learned how to come home with delicious food for her family at a fraction of the cost the grocery store would have liked her to pay!

I would encourage you in this new year of thinking how you will save money with your family's food budget to investigate Lana's ebook, Save Thousands Grocery Shopping & Cook Great Food.

Kindy's Musings....

Did you figure out what category you fit into last week? Click on the back issues at the end of this newsletter if you missed it.

How many of you have made a resolution not to go on a diet in 2006?

Bravo! This year decide that you will enjoy the freedom of learning how to eat when you are hungry and stop eating when your body says you are full!

What a legacy to teach your children how to stay away from the world of being ruled by a diet.

Yes, your kids are watching what you eat -- every day, every meal.....

Try the easy recipe below:


You’ll be amazed that a shake can be so easy to make, so low in fat, yet so creamy. With fortified (enriched) soymilk, this shake is a good source of calcium, vitamins B12, D and riboflavin; banana adds potassium and vitamin B6, and both ingredients provide magnesium.


Prep time: 5 minutes

Yield: 1 1/3 cups

1 cup chocolate soymilk

1 fresh or frozen ripe banana

Place all ingredients into blender and process until smooth. If too thick, add a bit of chocolate soy milk, and blend for 5 seconds.

NOTE: Keep frozen bananas on hand for instant use, whenever you need a delicious creamy shake. Simply peel ripe bananas, place them in plastic bags, and store in your freezer.

Source: The Good Cook Book by Yves in cooperation with Vesanto Melina, MS, Registered Dietitian



Soy milk is a milk like liquid that is made from crushed soybeans. In fact, the soybean is the only legume from which such a liquid can be made.

Soy milk has been consumed in Asia for several centuries.

Soy milk has a strong flavor associated with an enzyme that is released when soybeans are crushed.

The milk is then filtered, heated, and pasteurized. The production of soy milk results in the creation of an edible residue known as “okara”.

Soy milk can be used to make soups, sauces, yogurt, sherbet, ice cream, puddings, drinks, and pastries.

Curdled soy milk is known as tofu, a nourishing food that is often compared to cheese.

Liquid soy milk can be kept in the refrigerator for several days. It can also be frozen, but it separates when defrosted.

Powdered soy milk can be stored at room temperature in a tightly sealed container.

Soy milk is an excellent source of thiamine and potassium, and a good source of magnesium and copper. It also contains phosphorus, riboflavin, iron, niacin, and vitamin B6.

Unlike milk from animals, soy milk does not contain lactose.

- Bottom line on soy: Skip the supplements – and enjoy whole soy foods. Read labels carefully.

- Soy is not naturally a good source of calcium. Make certain that soy milk, soy cheese, and soy yogurt are fortified with calcium, vitamin D, and other critical nutrients.

- Your best bet is to learn to cook with more traditional Asian soy foods – like tofu, tempeh, and edamame. For recipes, go to

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006


Eat Right Montana (

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

Back to Back Issues Page