Lunch Idea – Korean BBQ Lunch

Side Dishes (Banchan)

Korean BBQ Short Ribs (Calbi)

Stewed Kimchi


Soy Protein Reduces Progression of Clogged Arteries in Postmenopausal Women

A new study published in the November 2011 issue of Stroke reveals some promising data on the positive effects of soy protein reducing the progression of clogged arteries in women who were within five years of menopause. This study was the largest and longest randomized controlled human study conducted to-date that directly investigated the efficacy of isolated soy protein consumption on the progression of atherosclerosis (lipid deposition in the artery walls).

“These results are consistent with what we have learned through research conducted over the past decade,” said Howard N. Hodis, MD, USC Keck School of Medicine and lead author of the study. “The literature demonstrates that there is a ‘window of opportunity’ of a potential beneficial effect on coronary heart disease for products that bind to the estrogen receptor including hormone-replacement therapy, soybean isoflavones or selective estrogen receptor modulators (SERMs) when initiated in women within 5-6 years of menopause.”

The progression rate of carotid artery intima-media thickness (CIMT) trended to be 16 percent lower on average in the isoflavone-containing soy protein group compared with the placebo group. However, in women who had experienced menopause within the past five years, isolated soy protein consumption was associated with a significant 68 percent reduction in CIMT progression compared to those consuming the placebo.

Excellent compliance was observed for this study as determined by package and bar count (86.5 percent for placebo and 91.0 percent for isolated soy protein). Compliance was confirmed by plasma and urine isoflavone measurements.

“The high compliance suggests that the clinical study products provided by Solae were very palatable and were not associated with any significant adverse effects as confirmed by the data,” said Elaine Krul, PhD, nutrition discovery lead, Solae.

Subjects in this study were ‘healthy’ with no previous signs of cardiovascular disease which may explain the lack of significant reduction in plasma lipids that is seen in persons with higher plasma lipid levels.

“This study also showed a significant increase in HDL (“the good”) cholesterol in participants consuming isolated soy protein,” said Krul. “The results of this study reinforce that soy protein can provide health benefits for the healthy aging market segment.”

Source: Solae

A Grilled Mushroom Salad Recipe from My Clippings


1 tsp minced garlic
1 lemon, zested and juiced
2 tsp honey
1/4 cup olive oil, plus 1 tbsp
1 lb assorted wild mushrooms
1/2 tsp kosher salt
1/4 tsp pepper
2 heads radicchio, cut into wedges
8 Belgian endives, halved
4 cups frisée
1/3 cup crumbled chèvre
1/3 cup roughly chopped pistachios


  1. In a small bowl, whisk together garlic, lemon zest and juice, honey and 1/4 cup oil.
  2. In another bowl, mix mushrooms with 2 tbsp of lemon mixture and remaining oil until well coated. Season with salt and pepper.
  3. In a skillet, sauté mushrooms over medium-high heat until tender, about 5 minutes. Remove and keep warm.
  4. Divide radicchio, endives and frisée among plates, and top with mushrooms, cheese and pistachios. Drizzle with dressing.
  5. Use radicchio as a cup and fill with endive and frisée for a unique presentation.

Yield 6 Servings

Source: Gardening Life

Olive Oil, Nuts Better Than Drugs for Heart Disease

Early results from a Spanish cohort study featuring 7500 people with heart disease risk have found Mediterranean diets high in virgin olive oil and nuts are more effective in reducing heart disease event likelihood than drug treatments.

The team of Spanish researchers published initial findings in the trial that is due to complete next year in Atherosclerosis, reporting significant improvements in groups eating traditional Mediterranean diets plus virgin olive oil or nuts, compared to those on a low-fat diet.

Among the over-55s artery thickness was lower in the virgin olive oil and nut groups but only among those who already had somewhat thickened arteries.

One of the researchers, Dr Miguel Angel Martínez-González, from the Department of Preventative Medicine at the University of Navarra, said the findings emphasised the value of dietary versus pharma interventions in controlling cardiovascular event likelihood.

They showed that, “a modification in the entire diet pattern managed to achieve, in just one year, results that pharmaceutical drugs did not – even after two years of treatment.”

However, “This improvement was not observed amongst those who did not have thickening of the artery wall at the start of the study.”

The results showed the nut and virgin olive oil groups after three months had improved adolipoprotein ratios that delivered lower heart disease risk for both men and women.

For men, the number at high-risk dropped 5%, while 16.6% of women fell from high-medium status to low cardiometabolic risk.


A Grilled Veal Recipe from My Clippings


Grilled Veal

6 medallions of veal tenderloin, cut 3/4″-1″ thick
2 small bunches frisée (curly endive)

Grilled Artichoke Side

6 artichokes, outer leaves removed
1 tsp garlic, minced
2 tsp Italian parsley, chopped
1 cup extra virgin olive oil
balsamic vinegar

Grilled Eggplant Side

1 baby eggplant, sliced lengthwise
1/3 cup feta cheese, crumbled

Grilled Zucchini Side

1 zucchini, sliced lengthwise
3 slices fontina cheese, cut into strips


1/8 cup extra virgin olive oil
2 Tbsp fresh basil, puréed
1 tsp Italian parsley, chopped
1/2 tsp garlic, minced
salt and pepper to taste


1/4 cup balsamic vinegar
organic, edible pansies


Grilled Artichoke Side

  1. In a pot of boiling water, boil artichokes for about 5 minutes. Drain.
  2. In a medium bowl, toss with garlic, parsley, salt and pepper to taste, olive oil and drop of balsamic vinegar.
  3. Marinate overnight. When ready to serve, drain on paper towel.
  4. Grill on high heat until tender.

Grilled Veal

    On a hot grill at high temperature, cook veal pieces for about 2-3 minutes per side, depending on desired doneness. Cool.

Grilled Eggplant Side

  1. Brush eggplant with olive oil. Grill until tender. Cool.
  2. Roll each slice with 1 tsp feta. Fasten with toothpick.

Grilled Zucchini Side

  1. Brush zucchini with olive oil. Grill until tender. Cool.
  2. Roll grilled zucchini with a slice of fontina cheese and fasten with toothpick.


In a small bowl, blend all ingredients.


  1. Place a few leaves of frisée on plate.
  2. With a pastry brush, brush frisée with about 1 tsp of dressing.
  3. Add veal medallion. Lightly brush with dressing.
  4. Add artichoke, eggplant, zucchini.

Source: ciao!