Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 Soy (soya) sauce
Soy sauce, the major ingredient in Japanese seasoning, is certainly the most common and well-known soy-based product in the West. Soy sauce is made from soybeans fermented with the Aspergillus sojae fungus. Different varieties of soy sauce include shoyu sauce, a mixture of soybeans and wheat; tamari sauce, made only from soybeans; and teriyaki sauce, which contains other ingredients such as sugar and vinegar. ?
Dry roasted soybeans
Roasted soybeans are prepared by soaking the raw beans in water and roasting them until they turn a light brown. |
Kaayla T. Daniel, PhD, CCN
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 Soy sauce plus sugar—a combination found in many marinades and barbeque sauces—also form heterocyclic amines. The more soy sauce in the marinade, the more HCAs. Soy sauces, ketchups and fish sauces containing beta carbolines are also commonly used in recipes used by food processors, spurring the formation of even more HCAs.4345
The more types of HCAs found in a given product or meal, the greater the risk. As T. |
| SOY SAUCE: THE REAL McSOY
Soy sauce is the best-known flavor enhancer in Asian cooking. It's the one old-fashioned soy product used regularly by Americans— or it would be if the soy sauces sold here bore any resemblance to the original. In a recent "How America Eats" survey, BonAppetit magazine reported that soy sauce enjoys a 64 percent approval rating, lagging behind only Dijon mustard at 79 percent and salsa at 75 percent.65
Traditional Japanese soy sauce or shoyu is a brown liquid made from soybeans that have undergone a long fermenting process. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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| Different varieties of soy sauce include shoyu sauce, a mixture of soybeans and wheat; tamari sauce, made only from soybeans; and teriyaki sauce, which contains other ingredients such as sugar and vinegar. ?
Dry roasted soybeans
Roasted soybeans are prepared by soaking the raw beans in water and roasting them until they turn a light brown. Similar in appearance and taste to peanuts, roasted soybeans are an excellent source of proteins and isoflavones. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 You'll find hidden sugars and sweeteners, from sucrose to malted barley, in most processed foods, including many breads and crackers, most salad dressings, most ketchups, many tomato sauces, some mustards, most or many sauces in Chinese and other restaurants, cocktail sauce, sushi rice, soy milk, mayonnaise, and most cough syrups and cough drops. To get more names of foods with hidden sweeteners, sign up for my free e-zine at www.SugarShockBlog.com.
IF I'M GOING TO CUT OUT SUGAR, CAN I AT LEAST HAVE ARTIFICIALLY SWEETENED FOODS? |
Caldwell B. Esselstyn, Jr., M.D.
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 Another meal that's delicious, simple, and fast—even pretty—is whole-wheat couscous with Muir Glen's portobello mushroom pasta sauce and frozen peas. Add the couscous to boiling water and watch while it transforms itself in seconds! Heat the pasta sauce and pour it over the couscous. Thaw the peas under running water and spoon them decoratively around the sauced couscous. Instant dinner!
Much of the food you eat on this nutrition plan will be fresh vegetables and fruits, legumes, and whole grains. |
Kaayla T. Daniel, PhD, CCN
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| He reported feeling slight pressure and wetness on the back of his legs before turning around to find his assailant aiming a plastic packet of sauce at him. When he called police, he revealed that he had been the victim of similar soy sauce attacks from the same man in the past. He told police that he did not know the man or agree to—or in any way encourage—a soy sauce squirting game.
The soy sauce assailant refused to talk to police or explain his behavior in court. He was ordered to pay $300 to replace the man's trousers and a fine of $150. |
Steven V. Joyal
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 While the pasta cooks, combine the sauce, lentils, mushrooms, and broth in a saucepan and heat on low. Season as desired. Drain the pasta and top with the sauce.
MEDITERRANEAN DRESSING
4 tablespoons apple cider vinegar
4 tablespoons extra virgin olive oil or flaxseed oil
6 tablespoons water
20 almonds
4 teaspoons ground flaxseed 2 teaspoons sea salt
Crushed black pepper, basil, and thyme, to taste
Place all ingredients except the pepper, basil, and thyme into a blender or food processor and process until smooth. Stir in the herbs. |
Jack Challem
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 While it is searing on the first side, spread a little wasabi sauce on the tuna, then sear the other side. Serve it on a bed of shredded cabbage. Use the rest of the wasabi sauce for dipping.
*This can be ordered at www.terrapinridge.com.
Braised Beef Brisket (Serves 4)
Braising is a method of slow cooking in a small amount of liquid that's well suited to tough but ultimately tasty cuts of meat. The prep for this meal takes about 15 minutes; then it cooks in the oven for about 3 hours. You '11 need a Dutch oven—a deep oval-shaped glass or metal cooking pot with a tight-fitting cover. |
Sophie D. Coe and Michael D. Coe
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 In the 1786 manuscript from Macerata there is mention of lasagna with a sauce of almonds, anchovies, walnuts, and chocolate32—a far cry from the tiresome, badly made stuff, drowned in tomato sauce, that is served in schools and airplanes today! A list of meals provided in the late 18th century for the city magistrates of Lucca33 includes papardelle [ribbon macaroni] di cioccolata; chocolate, chocolate-and-coffee, and iced cakes; and a kind of semifreddo with chocolate. |
Steven V. Joyal
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| YAM IT UP
Serves 4
2 small yams, cut into bite-size pieces
1 onion, quartered and sliced
2 garlic cloves, minced
1 tablespoon Worcestershire sauce Vi teaspoon chili paste
2 small heads bok choy, sliced thin Juice of V2 lemon
Place the yams in a skillet and cover with water. Boil the yams, covered, for 5 to 10 minutes, or until soft. Add onion and garlic and simmer until half the water has boiled away. Add Worcestershire sauce, chili paste, and bok choy and simmer until bok choy is soft. Sprinkle with lemon juice and serve.
?DAY 3 Breakfast ? |
Mike Adams
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 When purchasing pasta sauce, be sure to check the labels and avoid any sauces that contain refined sugars such as high-fructose corn syrup. You'd be amazed at how many pasta sauce products are made with this ingredient.
Soups: (MSG + sodium nitrite)
Soups are another product category rife with dietary pitfalls. Regardless of whether a soup claims to be healthy, many soups are made with refined carbohydrates, MSG and sodium nitrite. Any soup containing noodles, for example, is made with refined carbohydrates. Any soup containing meat, such as ham soups, are probably made with sodium nitrite. |
Carlo Petrini
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 Opening a packet of pasta in sauce, which we only need to heat up for a few minutes in a saucepan, makes us forget, neglect to think about what kind of pasta we are eating, what tomatoes were used in the sauce, what other ingredients went into that dish and what their history has been.
Consuming no longer has anything to do with producing, because the system of food distribution, which is riddled with paradoxes, has interposed itself, ever more intrusive, titanic, and centralized. |
Elaine Magee
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 My favorite way to broil fish is to thickly line a shallow baking pan with foil and coat it with canola-oil cooking spray before adding my fish or sauce. Cleanup is a snap this way.
BAKING
This is the antithesis to grilling, where you need to lovingly watch your fish carefully for the 10 or so minutes it's over the hot grill. Baking fish is more of a toss-and-go setup. Prepare the cooking sauce or coating (because you don't want to bake your fish dry) while you preheat the oven. |
Sophie D. Coe and Michael D. Coe
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| One would have it that the nuns of the Santa Rosa convent in Puebla were nervous over the impending visit of their bishop, Manuel Fernandez de Santa Cruz y Sahagun (1637-99); Sor Andrea was in charge of making the sauce for the meal, but chocolate accidentally tumbled from a shelf into the basin in which the mixture was stewing. It was too late to make another sauce, and mole poblano was born. According to the second version,
Sor Maria del Perpetuo Socorro and other nuns deliberately put the chocolate in, in honor of the same bishop's visit. |
Thomson Healthcare, Inc.
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 Lycopene was administered in the diet as Tomato juice, spaghetti sauce, and Tomato oleoresin. The study was randomized and crossover in design. There were four test groups in the study. Group 1 received no lycopene, group 2 received 39.2 mg of lycopene as spaghetti sauce, group 3 received 50.4 mg of lycopene as Tomato juice, and group 4 received 75 mg of lycopene as a 6% lycopene Tomato oleoresin. Although the differences in serum lycopene levels were significant (p<0. |
Mike Adams, the Health Ranger
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 Pizza is made with refined flour (which lacks vitamins and minerals) that's cooked to high temperatures (creating cancer-causing acrylamides), then smothered with tomato sauce made with refined sugar (yes, there's sugar in most pizza sauce), then layered with more processed meat (yet more cancer risk) and processed cheese (can you spell H-E-A-R-T D-I-S-E-A-S-E?). Slapping a few flappy bits of overcooked green peppers and canned mushrooms into this pie does NOT make it a health food.
Geesh. You would think this stuff would be obvious by now. |
Jonny Bowden, M.A., C.N.S.
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 Serve a piece of halibut, cod, or sole on top and drown it in Hollandaise sauce.
• Sauteed spinach or julienned daikon seasoned with soy sauce and a few drops of sesame oil. Serve with grilled tuna on top and mayonnaise mixed with wasabi as a sauce.
• Marinated cubes of feta, Brie, or Camembert in basil, garlic, and lots of olive oil. Eat with sliced cucumbers as a snack or sprinkle on a salad. Have it alongside a hamburger. Use as an omelet filling with one-fourth of a tomato, chopped.
• Make a cabbage slaw and jazz it up with mint, cilantro, green onions, and a bit of lime juice. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Meanwhile, the term "no added sugar" is used for a variety of foods with naturally occurring sugars such as jams, jellies, and other preserves; yogurt; milk; some vegetables; and tomato sauce.
2. IF A FOOD IS LABELED "SUGAR FREE," IT CONTAINS NO SUGAR.
NOT NECESSARILY TRUE. So-called sugar-free foods can legally contain trace amounts of sugar—less than .5 grams per serving, according to the FDA, which sets labeling guidelines. This means about one-eighth (or less) of a teaspoon of sugar might be in that tomato sauce you're eating. |
Caldwell B. Esselstyn, Jr., M.D.
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| Heat the pasta sauce and pour it over the couscous. Thaw the peas under running water and spoon them decoratively around the sauced couscous. Instant dinner!
Much of the food you eat on this nutrition plan will be fresh vegetables and fruits, legumes, and whole grains. But there are also packaged products that can add flavor and variety to your cuisine (see Appendices I and II for suggestions and resources). Many of them are safe and delicious. However, closely examine the labels. More specifically: Read the ingredients. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| For instance, you'll find hidden sugars in most salad dressings, packaged meats, catsup, cocktail sauce, tomato sauce, and frozen dinners. (To get a free list of more "Foods with Sly Hidden Sugars," just visit my website, www.SugarShock.com, and sign up for my free report and e-zine.)
Sugars and Sweeteners: More than 100 varieties of sugars and sweeteners now used by food manufacturers, including beet sugar, brown sugar, brown rice syrup, evaporated cane juice, fruit-juice concentrate, and turbinado sugar. |
James Dowd and Diane Stafford
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 Make barbecued spareribs without gobs of commercial sauce loaded with salt, sugar, butter, and vinegar; instead, use a spicy sauce of pineapple juice or honey, citrus, and chili pepper.
?Replace corn chips with potato chips cooked in expeller-pressed canola oil with very little sodium.
?Choose dark chocolate over milk chocolate.
?Eat natural, unsalted nut butter or freshly ground peanuts instead of commercial peanut butter.
?Make chili with lean, ground round (or turkey breast), fewer beans, and no-salt-added canned tomatoes. Top with cilantro and guacamole instead of cheese. |
Bill Sardi
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 Journal Nutrition 135: 2042S-45, 2005]
Food
Serving
Lycopene (milligrams)
Tomato juice
1 cup
20 mg
Pasta sauce
Vi cup
19 mg
Tomato puree
Vi cup
18 mg
Tomato sauce
Vi cup
17 mg
Tomato soup
1 cup
12 mg
Tomato paste
1 ounce
8 mg
Watermelon
4 ounce
6 mg
Fresh tomato
4 ounce
4 mg
Pink grapefruit
4 ounce
2 mg
Lycopene from tomato paste is 2.5 times more bioavailable than fresh tomatoes. [American Journal Clinical Nutrition 66: 116-22, 1997]
Absorption of lycopene
About 10% to30% of lycopene is absorbed from foods. |
Sophie D. Coe and Michael D. Coe
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| The pavo in the dish's title is the Mexican-Spanish word for turkey, a Mesoamerican domesticate, to be sure: mole is a creolized version of the Nahuatl molli, (sauce); and poblano refers to the place of origin of the dish and its sauce, the Colonial Puebla de los Angeles; this beautiful city, unlike others in central Mexico, has no Aztec foundations—and neither does the dish, regardless of what food writers may say. |
James Dowd and Diane Stafford
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| Stir until sauce is thickened, about 7 minutes.
7. Place a piece of cooked chicken on a bed of fresh baby spinach leaves and spoon sauce over chicken. Garnish with fresh cilantro and serve.
Vitamin D Cure Baked Salmon with Bell Pepper Salsa
Serves 4. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |
| For instance, you'll find hidden sugars in most salad dressings, packaged meats, catsup, cocktail sauce, tomato sauce, and frozen dinners. (To get a free list of more "Foods with Sly Hidden Sugars," just visit my website, www.SugarShock.com, and sign up for my free report and e-zine.)
Sugars and Sweeteners: More than 100 varieties of sugars and sweeteners now used by food manufacturers, including beet sugar, brown sugar, brown rice syrup, evaporated cane juice, fruit-juice concentrate, and turbinado sugar. |
Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine
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 Tomato sauce, canned
V* cup
0.1
Barbecue sauce
'A cup
1.2
Beef gravy, canned
'A cup
1.2
Turkey gravy, canned
A cup
1.2
Taco sauce
A cup
1.4
Mushroom gravy, canned
A cup
1.6
Marinara sauce, canned
A cup
2.1
Spaghetti sauce, canned
Va Cup
3.0
Chicken gravy, canned
Va CUp
3.6
Juices
Cranberry
1 cup
0.1
Prune
1 cup
0.1
Grape
1 cup
0.2
Apple
1 cup
0.3
Orange
1 cup
0.5
Legumes and Beans
Mung beans, sprouted
1 cup
0.2
Lima beans, boiled
1 cup
0.5
Lentils, boiled
1 cup
0.7
Navy beans, cooked
1 cup
1.0
Red kidney beans, canned
1 cup
1. |
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