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विषय

स्तन कैंसर

सोया में आइसोफ्लेवोन्स होते हैं, जिनमें एस्ट्रोजन रिसेप्टर्स से जुड़ने की क्षमता होती है। सोया के एक बार के आहार में लगभग 25 मिलीग्राम आइसोफ्लेवोन्स होते हैं। 

सोयाबीन और स्तन कैंसर पर केस-कंट्रोल अध्ययन उन लोगों के लिए आम तौर पर उत्साहजनक रहे हैं जिनके आहार में सोया शामिल रहा है। लगभग आधे लोगों में पाया गया कि सोया के उपभोग से उनमें स्तन कैंसर के खतरे में कमी आई है और बाकी आधे लोगों में कोई प्रभाव नहीं दिखा है। 

संभावित अध्ययन, जिनमें आमतौर पर केस-कंट्रोल अध्ययनों की तुलना में उच्च स्तर का प्रमाण होता है, भी बहुत सकारात्मक रहे हैं। सोया का अधिक सेवन करने वाली आबादी (प्रतिदिन लगभग एक से दो बार सामान्य से अधिक सेवन की मात्रा है) पर किए गए छह अध्ययनों में से, सिंगापुर चीनी स्वास्थ्य अध्ययन (1), शंघाई महिला अध्ययन (2, 3), और जापान पब्लिक हेल्थ सेंटर अध्ययन (4) में पाया गया कि सोया का अधिक सेवन स्वास्थ्य के जोखिम को कम करता है। जापान सहयोगी समूह अध्ययन (5) और जापान जीवन अवधि अध्ययन (6) में भी इससे स्वास्थ्य के प्रति जोखिम बढ़ाने का कोई संबंध नहीं पाया गया।

ऑक्सफोर्ड के अध्ययन यूरोपियन प्रॉस्पेक्टिव इन्वेस्टिगेशन इनटू कैंसर (7), जिसमें बड़ी संख्या में शाकाहारी शामिल थे, ने भी सोया के प्रयोग का स्वास्थ्य जोखिम बढ़ने से कोई संबंध नहीं पाया। यूरोपीय अध्ययन में संबंध की कमी के बारे में, कुछ लोगों ने अनुमान लगाया है कि सोया से लाभ प्राप्त करने के लिए, किशोरावस्था में स्तनों के विकास के दौरान सोया का उपभोग करना आवश्यक है, जबकि पश्चिमी शाकाहारी अक्सर वयस्क होने पर अपने आहार में सोया शामिल करते हैं। 

स्तन कैंसर से पीड़ित महिलाओं के लिए, जिनमें एस्ट्रोजन के संपर्क में आने से विकसित होने वाले ट्यूमर (जिसे एस्ट्रोजन रिसेप्टर पॉजिटिव कहा जाता है) वाली महिलाएं भी शामिल हैं, हाल ही में प्रकाशित महिलाओं के स्वस्थ भोजन और जीवन अध्ययन (8) के लेखक लिखते हैं:

हमारा अध्ययन तीसरा महामारी विज्ञान अध्ययन है जिसमें स्तन कैंसर के ईलाज में सोया खाद्य पदार्थों के कोई प्रतिकूल प्रभाव नहीं देखा गया है। ये अध्ययन, जो जातीय संरचना (दो अमेरिका से और एक चीन से) और सोया उपभोग के स्तर और प्रकार के अनुसार भिन्न हैं, आवश्यक महामारी विज्ञान संबंधी प्रमाण प्रदान करते हैं कि चिकित्सकों को अब स्तन कैंसर से पीड़ित महिलाओं को सोयाबीन के सेवन के विरुद्ध सलाह देने की आवश्यकता नहीं है।

समूह के अध्ययनों के 2019 डोज-रेस्पॉन्स मेटा-विश्लेषण में पाया गया कि सोया आइसोफ्लेवोन के सेवन में 10 मिलीग्राम/दिन की वृद्धि स्तन कैंसर की मृत्यु दर में 9% की कमी के साथ जुड़ी थी, और सोया प्रोटीन सेवन में 5 ग्राम/दिन की वृद्धि स्तन कैंसर से मृत्यु में 12% की कमी के साथ जुड़ी थी (48)।

डिमेंशिया

2000 के होनोलूलू-एशिया एजिंग अध्ययन ने सोया को कम संज्ञानात्मक कार्य और कम मस्तिष्क संकुचन से जोड़ा। सोया और मानसिक संज्ञानात्मक क्षमता पर शोध की एक विस्तृत समीक्षा यहाँ दी गई है। 

एक सप्ताह से लेकर एक वर्ष तक चलने वाले बारह अल्पकालिक क्लिनिकल ​​परीक्षण हुए हैं। नौ ने सोया को लाभकारी बताया है (9, 10, 11, 12, 13, 14, 15, 16, 17), जबकि तीन ने सोया को कोई प्रभाव न डालने वाला बताया है (18, 19, 20)।

महामारी विज्ञान संबंधी अध्ययन (क्लिनिकल ​​परीक्षणों के विपरीत) विशिष्ट आबादी में सोया उपभोग और संज्ञानात्मक क्षमता के पैटर्न की जाँच करते हैं। ऐसे ही एक अध्ययन में टेम्पेह (एक फार्मेटेड सोया खाद्य पदार्थ) को बेहतर संज्ञानात्मक क्षमता से जुड़ा पाया गया (21)। महामारी विज्ञान संबंधी अध्ययनों की तीन रिपोर्टों ने टोफू को कुछ समूहों में कम संज्ञानात्मक क्षमता से जोड़ा है (21, 22, 23), लेकिन एक अन्य समूह में संज्ञानात्मक क्षमता में वृद्धि (24) पाया है, और अन्य में कोई प्रभाव न डालने वाला बताया है (23, 24)। महामारी विज्ञान संबंधी अध्ययनों में टोफू के बारे में हानिकारक निष्कर्ष संभवतः इस तथ्य से उत्पन्न भ्रम के कारण हैं कि एशियाई संस्कृतियों में निम्न आर्थिक स्थिति वाले लोग पारंपरिक रूप से अधिक टोफू खाते रहे हैं, साथ ही यह तथ्य भी कि कुछ इंडोनेशियाई टोफू फॉर्मेल्डिहाइड का उपयोग करके तैयार किए गए हैं।

समग्र रूप से यह शोध चिंता का कोई कारण नहीं बताता।

शिशु फ़ॉर्मूला 

शिशु फ़ॉर्मूला को लेकर चिंता स्वाभाविक है, क्योंकि शिशु अपने आहार का एक बड़ा हिस्सा सोया के रूप में खाते हैं। 

अमेरिकन एकेडमी ऑफ़ पीडियाट्रिक्स और नेशनल टॉक्सिकोलॉजी प्रोग्राम सोया फ़ॉर्मूला को सुरक्षित मानते हैं। 

अब तक का सबसे महत्वपूर्ण अध्ययन, जिसमें शिशुओं वाला सोया फ़ॉर्मूला खाने वाले वयस्कों पर नज़र रखी गई है, यह आश्वासन देता है कि थायरॉइड या प्रजनन क्षमता को लेकर चिंतित होने की कोई ज़रूरत नहीं है (25)।

द बिगिनिंग्स स्टडी, बच्चों के विकास पर सोया फ़ॉर्मूला के प्रभावों की जाँच करने वाला एक सतत अध्ययन है (26)। यह अभी शुरुआती दौर में है और इसमें केवल एक साल के बच्चों पर किए गए अध्ययन के निष्कर्ष शामिल हैं, लेकिन अब तक, जिन बच्चों को गाय का दूध दिया जाता है उनकी तुलना में सोया फ़ॉर्मूला खाने वाले बच्चों के विकास, यौन अंगों या तंत्रिका संबंधी विकास पर कोई नकारात्मक प्रभाव नहीं पाया गया है। 

कुछ शोध बताते हैं कि डीएचए युक्त सोया फ़ॉर्मूला चुनना सबसे अच्छा है, और यह ध्यान रखना ज़रूरी है कि सोया फ़ॉर्मूला समय से पहले जन्मे शिशुओं के लिए नहीं है।

जनाना लक्षण 

इस चिंता के संबंध में, कि सोयाबीन पुरुषों में जनाना लक्षण पैदा कर सकता है, दो केस स्टडीज़ हुई हैं। एक में, प्रतिदिन बारह बार सोया दूध खाने वाले एक पुरुष के स्तन ऊतक बढ़े हुए और संवेदनशील हो गए (27)। दूसरे में, टाइप 1 मधुमेह से पीड़ित एक पुरुष एक साल तक प्रतिदिन 14 बार ज़्यादातर प्रोसेस्ड सोया खाद्य पदार्थ खा रहा था और उसे स्तंभन दोष (28) हो गया, जो सोया बंद करने के बाद सामान्य हो गया। हालाँकि मैं इतना अधिक सोया खाने की सलाह नहीं दूँगा, एक अध्ययन में आइसोफ्लेवोन्स की और भी ज़्यादा मात्रा का इस्तेमाल किया गया और ज़्यादातर पुरुषों में कोई समस्या नहीं पाई गई (29)।

शुक्राणु की मात्रा और गुणवत्ता के संबंध में एक महामारी विज्ञान अध्ययन ने सोया और शुक्राणु की मात्रा (30) के बारे में मामूली चिंताएं जताईं, जबकि दो क्लिनिकल ​​अध्ययनों ने सोया का कोई दुष्प्रभाव नहीं दिखाया है (31, 32)।

थायराइड 

आइसोफ्लेवोन थायराइड हार्मोन के स्तर को प्रभावित कर सकते हैं, खासकर अगर किसी को आयोडीन की कमी हो। 2011 के एक क्लिनिकल ​​परीक्षण में पाया गया कि हल्के हाइपोथायरायडिज्म वाले लोगों में 16 मिलीग्राम/दिन आइसोफ्लेवोन लेने से स्पष्ट हाइपोथायरायडिज्म की ओर बढ़ने की दर में वृद्धि हुई (33)। 

नौ अन्य क्लिनिकल ​​परीक्षणों में, संभवतः स्वस्थ थायराइड वाले लोगों में प्लेसीबो की तुलना में सोया का थायराइड पर कोई प्रभाव नहीं देखा गया (34, 35, 36, 37, 38, 39, 40, 41, 42), जबकि शेष पाँच अध्ययनों में छोटे-मोटे बदलाव पाए गए, जिनका कोई शारीरिक महत्व नहीं था (43, 44, 45, 46, 47)। 

हाइपोथायरायडिज्म से पीड़ित लोगों को सोया से कोई समस्या नहीं होनी चाहिए, जब तक उन्हें पर्याप्त आयोडीन मिलता रहे, लेकिन जब तक हम और अधिक नहीं जानते, हल्के हाइपोथायरायडिज्म वाले लोग सुरक्षा के लिए सोया से परहेज कर सकते हैं।

सोया के लाभ 

जैसा कि ऊपर बताया गया है, स्तन कैंसर के जोखिम को कम करने के अलावा, सोया प्रोस्टेट कैंसर को रोकने, एलडीएल कोलेस्ट्रॉल को कम करने और रजोनिवृत्ति के लक्षणों में सुधार लाने में भी लाभकारी है। अधिक जानकारी के लिए कृपया सोया भाग 2—शोध देखें। सोया पर किए गए सभी शोधों को मिलाकर, यह सोचने का कोई कारण नहीं है कि प्रतिदिन दो सर्विंग ज़्यादातर लोगों के लिए हानिकारक हैं, और यह मानने का एक अच्छा कारण है कि सोया कुछ स्वास्थ्य लाभ प्रदान करता है।

References

Last updated April 2011

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18. Kreijkamp-Kaspers, S., Kok, L., Grobbee, D.E., de Haan, E.H.F., Aleman, A., Lampe, J.W., van der Schouw, Y.T. Effect of soy protein containing isoflavones on cognitive function, bone mineral density, and plasma lipids in postmenopausal women: A randomized controlled trial, JAMA. 2004;292:65-74.

19. Ho SC, Chan AS, Ho YP, So EK, Sham A, Zee B, Woo JL. Effects of soy isoflavone supplementation on cognitive function in Chinese postmenopausal women: a double-blind, randomized, controlled trial. Menopause. 2007 May-Jun;14(3 Pt 1):489-99.

20. Pilsáková L, Riecanský I, Ostatníková D, Jagla F. Missing evidence for the effect one-week phytoestrogen-rich diet on mental rotation in two dimensions. Neuro Endocrinol Lett. 2009 Mar;30(1):125-30.

21. Hogervorst E, Sadjimim T, Yesufu A, Kreager P, Rahardjo TB. High tofu intake is associated with worse memory in elderly Indonesian men and women. Dement Geriatr Cogn Disord. 2008;26(1):50-7. (Epub 2008 Jun 27)

22. White LR, Petrovitch H, Ross GW, Masaki K, Hardman J, Nelson J, Davis D, Markesbery W. Brain aging and midlife tofu consumption. J Am Coll Nutr. 2000 Apr;19(2):242-55.

23. Rice MM, Graves AN, McCurry SM, Larson EB. Tofu consumption and cognition in older Japanese American men and women. J Nutr 2000(Suppl):676S. (Published only as abstract)

24. Hogervorst E, Mursjid F, Priandini D, Setyawan H, Ismael RI, Bandelow S, Rahardjo TB. Borobudur revisited: Soy consumption may be associated with better recall in younger, but not in older, rural Indonesian elderly. Brain Res. 2010 Oct 28. (Epub ahead of print)

25. Strom BL, Schinnar R, Ziegler EE, Barnhart KT, Sammel MD, Macones GA, Stallings VA, Drulis JM, Nelson SE, Hanson SA. Exposure to soy-based formula in infancy and endocrinological and reproductive outcomes in young adulthood. JAMA. 2001 Aug 15;286(7):807-14.

26. Badger TM, Gilchrist JM, Pivik RT, Andres A, Shankar K, Chen JR, Ronis MJ. The health implications of soy infant formula. Am J Clin Nutr. 2009 May;89(5):1668S-1672S.

27. Martinez J, Lewi JE. An unusual case of gynecomastia associated with soy product consumption. Endocr Pract 2008;14:415–8. (Abstract)

28. Siepmann T, Roofeh J, Kiefer FW, Edelson DG. Hypogonadism and erectile dysfunction associated with soy product consumption. Nutrition. 2011 Feb 23.

29. Fischer L, Mahoney C, Jeffcoat AR, Koch MA, Thomas BE, Valentine JL, et al. Clinical characteristics and pharmacokinetics of purified soy isoflavones: multiple-dose administration to men with prostate neoplasia. Nutr Cancer 2004;48(2):160–70.

30. Chavarro JE, Toth TL, Sadio SM, Hauser R. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Hum Reprod. 2008 Nov;23(11):2584-90.

31. Beaton LK, McVeigh BL, Dillingham BL, Lampe JW, Duncan AM. Soy protein isolates of varying isoflavone content do not adversely affect semen quality in healthy young men. Fertil Steril. 2010 Oct;94(5):1717-22.

32. Messina M, Watanabe S, Setchell KD. Report on the 8th International Symposium on the Role of Soy in Health Promotion and Chronic Disease Prevention and Treatment. J Nutr. 2009 Apr;139(4):796S-802S.

33. Sathyapalan T, Manuchehri AM, Thatcher NJ, Rigby AS, Chapman T, Kilpatrick ES, Atkin SL. The Effect of Soy Phytoestrogen Supplementation on Thyroid Status and Cardiovascular Risk Markers in Patients with Subclinical Hypothyroidism: A Randomized, Double-Blind, Crossover Study. J Clin Endocrinol Metab. 2011 Feb 16. (Epub ahead of print)

34. USDA Database for the Isoflavone Content of Selected Foods Release 2.0. 2008.

35. Bruce B, Messina M, Spiller GA. Isoflavone supplements do not affect thyroid function in iodine-replete postmenopausal women. J Med Food. 2003 Winter;6(4):309-16.

36. Tousen Y, Ezaki J, Fujii Y, Ueno T, Nishimuta M, Ishimi Y. Natural S-equol decreases bone resorption in postmenopausal, non-equol-producing Japanese women: a pilot randomized, placebo-controlled trial. Menopause. 2011 Jan 19. (Epub ahead of print)

37. Ham JO, Chapman KM, Essex-Sorlie D, Bakhit RM, Prabhudesai M, Winter L, Erdman JW, Potter S. Endocrinological response to soy protein and fiber in mildly hypercholesterolemic men. Nutr Res 1993; 13:873-884.

38. Zung A, Shachar S, Zadik Z, Kerem Z. Soy-derived isoflavones treatment in children with hypercholesterolemia: a pilot study. J Pediatr Endocrinol Metab. 2010 Jan-Feb;23(1-2):133-41.

39. Dillingham BL, McVeigh BL, Lampe JW, Duncan AM. Soy protein isolates of varied isoflavone content do not influence serum thyroid hormones in healthy young men. Thyroid. 2007 Feb;17(2):131-7.

40. Mackey R, Ekangaki A, Eden JA. The effects of soy protein in women and men with elevated plasma lipids. Biofactors. 2000;12(1-4):251-7.

41. Roughead ZK, Hunt JR, Johnson LK, Badger TM, Lykken GI. Controlled substitution of soy protein for meat protein: effects on calcium retention, bone, and cardiovascular health indices in postmenopausal women. J Clin Endocrinol Metab. 2005 Jan;90(1):181-9.

42. Lydeking-Olsen E, Beck-Jensen JE, Setchell KD, Holm-Jensen T. Soymilk or progesterone for prevention of bone loss–a 2 year randomized, placebo-controlled trial. Eur J Nutr. 2004 Aug;43(4):246-57.

43. Duncan AM, Merz BE, Xu X, Nagel TC, Phipps WR, Kurzer MS. Soy isoflavones exert modest hormonal effects in premenopausal women. J Clin Endocrinol Metab. 1999 Jan;84(1):192-7.

44. Hampl R, Ostatnikova D, Celec P, Putz Z, Lapcík O, Matucha P. Short-term effect of soy consumption on thyroid hormone levels and correlation with phytoestrogen level in healthy subjects. Endocr Regul. 2008 Jun;42(2-3):53-61.

45. Jayagopal V, Albertazzi P, Kilpatrick ES, Howarth EM, Jennings PE, Hepburn DA, Atkin SL. Beneficial effects of soy phytoestrogen intake in postmenopausal women with type 2 diabetes. Diabetes Care. 2002 Oct;25(10):1709-14.

46. Persky VW, Turyk ME, Wang L, Freels S, Chatterton R Jr, Barnes S, Erdman J Jr, Sepkovic DW, Bradlow HL, Potter S. Effect of soy protein on endogenous hormones in postmenopausal women. Am J Clin Nutr. 2002 Jan;75(1):145-53.

47. Watanabe S, Terashima K, Sato Y, Arai S, Eboshida A. Effects of isoflavone supplement on healthy women. Biofactors. 2000;12(1-4):233-41.

48. Nachvak SM, Moradi S, Anjom-Shoae J, Rahmani J, Nasiri M, Maleki V, Sadeghi O. Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. J Acad Nutr Diet. 2019 Sep;119(9):1483-1500.e17.

This article was first written by Jack Norris at veganhealth.org.

]]> 4867 Soy: Main Controversies https://staging.10weekstovegan.in/2025/09/25/soy-main-controversies/ Thu, 25 Sep 2025 10:19:04 +0000 https://staging.10weekstovegan.in/?p=4860 by Jack Norris, RD

Contents

Breast Cancer

Soy contains isoflavones, which have the ability to bind to estrogen receptors. There are about 25 mg of isoflavones in one serving of soy.

Case-control studies on soy and breast cancer have been generally encouraging to those with soy in their diets, with about half associating soy with a lower risk for breast cancer and the other half showing no effects.

Prospective studies, which are generally a higher level of evidence than case-control studies, have also been very positive. Of the six studies done on populations with higher soy intakes (about one to two servings per day is the typical upper intake amount), the Singapore Chinese Health Study (1), the Shanghai Women’s Study (2, 3), and the Japan Public Health Center study (4) all found that higher intakes of soy were associated with a reduced risk. The Japan Collaborative Cohort Study (5) and the Japan Life Span Study (6) found no association.

The European Prospective Investigation into Cancer-Oxford (7), which contained a large number of vegetarians, also found no association. Regarding the lack of association in the European study, some have speculated that in order to receive benefits from soy, exposure must occur during adolescence when breasts are developing, while Western vegetarians often add soy to their diets as adults.

As for women with breast cancer, including those with tumors that grow in response to contact with estrogen (known as estrogen receptor positive), the authors of the recently published Women’s Healthy Eating and Living Study (8) write:

Our study is the third epidemiological study to report no adverse effects of soy foods on breast cancer prognosis. These studies, taken together, which vary in ethnic composition (two from the US and one from China) and by level and type of soy consumption, provide the necessary epidemiological evidence that clinicians no longer need to advise against soy consumption for women diagnosed with breast cancer.

A 2019 dose-response meta-analysis of prospective cohort studies found that a 10 mg/day increase in soy isoflavone intake was associated with a 9% decreased risk of breast cancer mortality, and a 5 g/day increase in soy protein intake was associated with a 12% reduction in breast cancer death (48).

Also see Soy and Cancer Risk: Our Expert’s Advice from the American Cancer Society.

Dementia

The 2000 Honolulu-Asia Aging Study linked soy with lower cognitive function and brain shrinkage. Here’s a more thorough review of the research on soy and mental cognition.

There’ve been twelve short-term clinical trials lasting one week to a year. Nine show soy to be helpful (9, 10, 11, 12, 13, 14, 15, 16, 17), while three have shown soy to be neutral (18, 19, 20).

Epidemiological studies (unlike clinical trials) examine patterns of soy consumption and cognition in specific populations. One such study found tempeh (a fermented soy food) to be associated with improved cognition (21). Three reports from epidemiological studies have associated tofu with reduced cognition in some groups (21, 22, 23), but increased cognition in another group (24), and neutral in others (23, 24). The harmful findings for tofu in the epidemiological studies are likely due to confounding caused by the fact that people of lower economic status have traditionally eaten more tofu in Asian cultures as well as the fact that some Indonesian tofu has been prepared using formaldehyde.

The research as a whole provides little cause for concern.

Infant Formulas

The concern about infant formula is understandable giving that infants will be eating a large portion of their diet as soy.

The American Academy of Pediatrics and the National Toxicology Program considers soy formula safe.

The most important study to date, tracking adults who were fed soy formula as infants, provides assurance that there’s no reason to be concerned about thyroid or reproductive function (25).

The Beginnings Study is an ongoing study examining the effects of formula on child development (26). It’s in its early stages with findings from children only a year old, but to date, no negative effects of soy have been found on growth, sex organs, or neurological development compared to children on cow’s milk formula.

Some research shows that it’s best to choose a soy formula with DHA, and it’s important to note that soy formula isn’t intended for pre-term infants.

Feminizing Characteristics

Regarding the concern that soy could cause feminizing characteristics in men, there have been two case studies. In one, a man eating twelve servings per day of soymilk developed enlarged, sensitive breast tissue (27). In another, a man with type 1 diabetes was eating 14 servings per day of mostly processed soy foods for one year and developed erectile dysfunction (28), which normalized after ceasing the soy. While I would not recommend eating this much soy, one study used even much higher amounts of isoflavones and found no problems for most men (29).

As for sperm quantity and quality, while one epidemiological study raised concerns, albeit minor, about soy and sperm quantity (30), two clinical studies have shown no effects of soy (31, 32).

Thyroid

Isoflavones can affect thyroid hormone levels—especially if someone has iodine deficiency. A 2011 clinical trial found that 16 mg/day of isoflavones in people with mild hypothyroidism appeared to cause an increased rate of advancing to overt hypothyroidism (33).

Nine other clinical trials showed no effect of soy on the thyroid compared to placebo in people with presumably healthy thyroids (34, 35, 36, 37, 38, 39, 40, 41, 42), while the remaining five studies found small changes, all without physiological significance (43, 44, 45, 46, 47).

People without hypothyroidism should have no problems with soy as long as they get enough iodine, but until we know more, people with mild hypothyroidism might want to avoid soy just to be safe.

Soy Benefits

In addition to reducing the risk for breast cancer as mentioned above, soy also provides benefits for preventing prostate cancer, lowering LDL cholesterol, and improving menopausal symptoms. Please see Soy Part 2—Research for more details.

When you add up all the research on soy, there’s no reason to think that two servings per day are harmful to most people, and good reason to think soy provides some health benefits.

References

Last updated April 2011

1. Butler LM, Wu AH, Wang R, Koh WP, Yuan JM, Yu MC. A vegetable-fruit-soy dietary pattern protects against breast cancer among postmenopausal Singapore Chinese women. Am J Clin Nutr. 2010 Apr;91(4):1013-9.

2. Wu AH, Koh WP, Wang R, Lee HP, Yu MC (2008) Soy intake and breast cancer risk in Singapore Chinese health study. Br J Cancer 99(1):196–200.

3. Lee SA, Shu XO, Li H, Yang G, Cai H, Wen W, Ji BT, Gao J, Gao YT, Zheng W. Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study. Am J Clin Nutr. 2009 Jun;89(6):1920-6.

4. Yamamoto S, Sobue T, Kobayashi M, Sasaki S, Tsugane S; Japan Public Health Center-Based Prospective Study on Cancer Cardiovascular Diseases Group. Soy, isoflavones, and breast cancer risk in Japan. J Natl Cancer Inst. 2003 Jun 18;95(12):906-13.

5. Nishio K, Niwa Y, Toyoshima H, Tamakoshi K, Kondo T, Yatsuya H, Yamamoto A, Suzuki S, Tokudome S, Lin Y, Wakai K, Hamajima N, Tamakoshi A. Consumption of soy foods and the risk of breast cancer: findings from the Japan Collaborative Cohort (JACC) Study. Cancer Causes Control. 2007 Oct;18(8):801-8.

6. Key TJ, Sharp GB, Appleby PN, Beral V, Goodman MT, Soda M, Mabuchi K. Soya foods and breast cancer risk: a prospective study in Hiroshima and Nagasaki, Japan. Br J Cancer. 1999 Dec;81(7):1248-56.

7. Travis RC, Allen NE, Appleby PN, Spencer EA, Roddam AW, Key TJ. A prospective study of vegetarianism and isoflavone intake in relation to breast cancer risk in British women. Int J Cancer. 2008 Feb 1;122(3):705-10.

8. Caan BJ, Natarajan L, Parker BA, Gold EB, Thomson CA, Newman VA, Rock CL, Pu M, Al-Delaimy WK, Pierce JP. Soy Food Consumption and Breast Cancer Prognosis. Cancer Epidemiol Biomarkers Prev. 2011 Feb 25.

9. File SE, Jarrett N, Fluck E, Duffy R, Casey K, Wiseman H. Eating soya improves human memory. Psychopharmacology (Berl) 2001; 157:430-6.

10. Duffy R, Wiseman H, File SE. Improved cognitive function in postmenopausal women after 12 weeks of consumption of a soya extract containing isoflavones. Pharmacol Biochem Behav. 2003 Jun;75(3):721-9.

11. Thorp AA, Sinn N, Buckley JD, Coates AM, Howe PR. Soya isoflavone supplementation enhances spatial working memory in men. Br J Nutr. 2009 Nov;102(9):1348-54.

12. Kritz-Silverstein D, Von Mühlen D, Barrett-Connor E, Bressel MA. Isoflavones and cognitive function in older women: the Soy and Postmenopausal Health In Aging (SOPHIA) Study. Menopause. 2003 May-Jun;10(3):196-202.

13. Fournier LR, Ryan Borchers TA, Robison LM, Wiediger M, Park JS, Chew BP, McGuire MK, Sclar DA, Skaer TL, Beerman KA. The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women. J Nutr Health Aging. 2007 Mar-Apr;11(2):155-64.

14. Islam F, Sparkes C, Roodenrys S, Astheimer L. Short-term changes in endogenous estrogen levels and consumption of soy isoflavones affect working and verbal memory in young adult females. Nutr Neurosci. 2008 Dec;11(6):251-62.

15. Celec P, Ostatnikova D, Hodosy J, Putz Z, Kúdela M. Increased one week soybean consumption affects spatial abilities but not sex hormone status in men. Int J Food Sci Nutr. 2007 Sep;58(6):424-8.

16. Ostatníková D, Celec P, Hodosy J, Hampl R, Putz Z, Kúdela M. Short-term soybean intake and its effect on steroid sex hormones and cognitive abilities. Fertil Steril. 2007 Dec;88(6):1632-6.

17. Celec P, Ostatníková D, Cagánová M, Zuchová S, Hodosy J, Putz Z, Bernadic M, Kúdela M. Endocrine and cognitive effects of short-time soybean consumption in women. Gynecol Obstet Invest. 2005;59(2):62-6.

18. Kreijkamp-Kaspers, S., Kok, L., Grobbee, D.E., de Haan, E.H.F., Aleman, A., Lampe, J.W., van der Schouw, Y.T. Effect of soy protein containing isoflavones on cognitive function, bone mineral density, and plasma lipids in postmenopausal women: A randomized controlled trial, JAMA. 2004;292:65-74.

19. Ho SC, Chan AS, Ho YP, So EK, Sham A, Zee B, Woo JL. Effects of soy isoflavone supplementation on cognitive function in Chinese postmenopausal women: a double-blind, randomized, controlled trial. Menopause. 2007 May-Jun;14(3 Pt 1):489-99.

20. Pilsáková L, Riecanský I, Ostatníková D, Jagla F. Missing evidence for the effect one-week phytoestrogen-rich diet on mental rotation in two dimensions. Neuro Endocrinol Lett. 2009 Mar;30(1):125-30.

21. Hogervorst E, Sadjimim T, Yesufu A, Kreager P, Rahardjo TB. High tofu intake is associated with worse memory in elderly Indonesian men and women. Dement Geriatr Cogn Disord. 2008;26(1):50-7. (Epub 2008 Jun 27)

22. White LR, Petrovitch H, Ross GW, Masaki K, Hardman J, Nelson J, Davis D, Markesbery W. Brain aging and midlife tofu consumption. J Am Coll Nutr. 2000 Apr;19(2):242-55.

23. Rice MM, Graves AN, McCurry SM, Larson EB. Tofu consumption and cognition in older Japanese American men and women. J Nutr 2000(Suppl):676S. (Published only as abstract)

24. Hogervorst E, Mursjid F, Priandini D, Setyawan H, Ismael RI, Bandelow S, Rahardjo TB. Borobudur revisited: Soy consumption may be associated with better recall in younger, but not in older, rural Indonesian elderly. Brain Res. 2010 Oct 28. (Epub ahead of print)

25. Strom BL, Schinnar R, Ziegler EE, Barnhart KT, Sammel MD, Macones GA, Stallings VA, Drulis JM, Nelson SE, Hanson SA. Exposure to soy-based formula in infancy and endocrinological and reproductive outcomes in young adulthood. JAMA. 2001 Aug 15;286(7):807-14.

26. Badger TM, Gilchrist JM, Pivik RT, Andres A, Shankar K, Chen JR, Ronis MJ. The health implications of soy infant formula. Am J Clin Nutr. 2009 May;89(5):1668S-1672S.

27. Martinez J, Lewi JE. An unusual case of gynecomastia associated with soy product consumption. Endocr Pract 2008;14:415–8. (Abstract)

28. Siepmann T, Roofeh J, Kiefer FW, Edelson DG. Hypogonadism and erectile dysfunction associated with soy product consumption. Nutrition. 2011 Feb 23.

29. Fischer L, Mahoney C, Jeffcoat AR, Koch MA, Thomas BE, Valentine JL, et al. Clinical characteristics and pharmacokinetics of purified soy isoflavones: multiple-dose administration to men with prostate neoplasia. Nutr Cancer 2004;48(2):160–70.

30. Chavarro JE, Toth TL, Sadio SM, Hauser R. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Hum Reprod. 2008 Nov;23(11):2584-90.

31. Beaton LK, McVeigh BL, Dillingham BL, Lampe JW, Duncan AM. Soy protein isolates of varying isoflavone content do not adversely affect semen quality in healthy young men. Fertil Steril. 2010 Oct;94(5):1717-22.

32. Messina M, Watanabe S, Setchell KD. Report on the 8th International Symposium on the Role of Soy in Health Promotion and Chronic Disease Prevention and Treatment. J Nutr. 2009 Apr;139(4):796S-802S.

33. Sathyapalan T, Manuchehri AM, Thatcher NJ, Rigby AS, Chapman T, Kilpatrick ES, Atkin SL. The Effect of Soy Phytoestrogen Supplementation on Thyroid Status and Cardiovascular Risk Markers in Patients with Subclinical Hypothyroidism: A Randomized, Double-Blind, Crossover Study. J Clin Endocrinol Metab. 2011 Feb 16. (Epub ahead of print)

34. USDA Database for the Isoflavone Content of Selected Foods Release 2.0. 2008.

35. Bruce B, Messina M, Spiller GA. Isoflavone supplements do not affect thyroid function in iodine-replete postmenopausal women. J Med Food. 2003 Winter;6(4):309-16.

36. Tousen Y, Ezaki J, Fujii Y, Ueno T, Nishimuta M, Ishimi Y. Natural S-equol decreases bone resorption in postmenopausal, non-equol-producing Japanese women: a pilot randomized, placebo-controlled trial. Menopause. 2011 Jan 19. (Epub ahead of print)

37. Ham JO, Chapman KM, Essex-Sorlie D, Bakhit RM, Prabhudesai M, Winter L, Erdman JW, Potter S. Endocrinological response to soy protein and fiber in mildly hypercholesterolemic men. Nutr Res 1993; 13:873-884.

38. Zung A, Shachar S, Zadik Z, Kerem Z. Soy-derived isoflavones treatment in children with hypercholesterolemia: a pilot study. J Pediatr Endocrinol Metab. 2010 Jan-Feb;23(1-2):133-41.

39. Dillingham BL, McVeigh BL, Lampe JW, Duncan AM. Soy protein isolates of varied isoflavone content do not influence serum thyroid hormones in healthy young men. Thyroid. 2007 Feb;17(2):131-7.

40. Mackey R, Ekangaki A, Eden JA. The effects of soy protein in women and men with elevated plasma lipids. Biofactors. 2000;12(1-4):251-7.

41. Roughead ZK, Hunt JR, Johnson LK, Badger TM, Lykken GI. Controlled substitution of soy protein for meat protein: effects on calcium retention, bone, and cardiovascular health indices in postmenopausal women. J Clin Endocrinol Metab. 2005 Jan;90(1):181-9.

42. Lydeking-Olsen E, Beck-Jensen JE, Setchell KD, Holm-Jensen T. Soymilk or progesterone for prevention of bone loss–a 2 year randomized, placebo-controlled trial. Eur J Nutr. 2004 Aug;43(4):246-57.

43. Duncan AM, Merz BE, Xu X, Nagel TC, Phipps WR, Kurzer MS. Soy isoflavones exert modest hormonal effects in premenopausal women. J Clin Endocrinol Metab. 1999 Jan;84(1):192-7.

44. Hampl R, Ostatnikova D, Celec P, Putz Z, Lapcík O, Matucha P. Short-term effect of soy consumption on thyroid hormone levels and correlation with phytoestrogen level in healthy subjects. Endocr Regul. 2008 Jun;42(2-3):53-61.

45. Jayagopal V, Albertazzi P, Kilpatrick ES, Howarth EM, Jennings PE, Hepburn DA, Atkin SL. Beneficial effects of soy phytoestrogen intake in postmenopausal women with type 2 diabetes. Diabetes Care. 2002 Oct;25(10):1709-14.

46. Persky VW, Turyk ME, Wang L, Freels S, Chatterton R Jr, Barnes S, Erdman J Jr, Sepkovic DW, Bradlow HL, Potter S. Effect of soy protein on endogenous hormones in postmenopausal women. Am J Clin Nutr. 2002 Jan;75(1):145-53.

47. Watanabe S, Terashima K, Sato Y, Arai S, Eboshida A. Effects of isoflavone supplement on healthy women. Biofactors. 2000;12(1-4):233-41.

48. Nachvak SM, Moradi S, Anjom-Shoae J, Rahmani J, Nasiri M, Maleki V, Sadeghi O. Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. J Acad Nutr Diet. 2019 Sep;119(9):1483-1500.e17.

This article was first written by Jack Norris at veganhealth.org.

]]> 4860 8 Game-Changing Plant-Based Alternatives Brands in India https://staging.10weekstovegan.in/2024/07/31/8-game-changing-plant-based-alternatives-brands-in-india/ Wed, 31 Jul 2024 08:01:36 +0000 https://staging.10weekstovegan.in/?p=2536 The plant-based meat and milk alternatives scene in India is expanding rapidly, with several innovative brands offering new and exciting products. Here’s a roundup of some noteworthy plant-based alternatives that were featured at the Vegan India Conference:

Eat Prot

Website: eatprot.com

Overview: Eat Prot is on a mission to tackle protein deficiency in India by providing high-protein plant-based foods. Their range includes versatile products like plant-based fingers, mince, and patties. The brand focuses on delivering nutritious and tasty options that fit seamlessly into everyday meals, making healthy eating both enjoyable and accessible.

Proeon

Website: proeon.co

Overview: Proeon is committed to revolutionizing protein sourcing with their high-performance plant-based protein isolates. Their offerings include versatile ingredients that enhance the texture and functionality of various plant-based products. Proeon’s focus is on creating sustainable and nutritious solutions that support both health and environmental goals.

Also read: Easy Tofu Scramble Recipe

Plantaway Foods

Website: plantawayfoods.com

Overview: Plantaway Foods provides a wide range of plant-based products, from dairy alternatives like oat and almond milk to savory items such as burgers and kebabs. Their mission is to offer high-quality, tasty, and healthy plant-based options that cater to a variety of dietary preferences while promoting a kinder approach to food.

Also Read: Most Versatile Kheema Recipe

Life Health Foods

Website: lifehealthfoods.co.in

Overview: Life Health Foods specializes in plant-based beverages, including soy and almond milk. With a focus on taste and sustainability, their products are made from non-GM ingredients and locally sourced materials. The brand emphasizes the benefits of plant-based eating for health and the environment, providing a range of nutritious and enjoyable options.

ProGo Foods

Website: progofoods.com

Overview: ProGo Foods is working on developing high-protein, plant-based yogurts using indigenous ingredients from India. Their products are designed to be clean, organic, and nutritious, catering to those who seek healthy snack options. ProGo Foods aims to lead in plant-based innovation with a focus on quality and sustainability.

Nomou

Website: nomou.in

Overview: Nomou offers artisanal plant-based gelato made from minimal ingredients and free from dairy, refined sugars, and artificial additives. Their range of gelatos is designed to be outrageously creamy and satisfying, providing a delicious treat that caters to vegan and health-conscious consumers alike.

PFC Foods

Website: pfcfoods.in

Overview: PFC Foods delivers plant-based alternatives that closely mimic traditional meat products. Their offerings include items like chicken nuggets, burger patties, and seekh kebabs. The brand focuses on producing high-quality, flavorful products that meet the needs of those looking to eliminate meat consumption with compassionate alternatives.

These brands are leading the change in the plant-based meat industry in India, providing innovative and tasty alternatives to traditional meat products. Whether you’re a dedicated vegan or transitioning to eating plant-based options, these products offer a delicious and sustainable way to enjoy your meals.

– Contributed by Meenal Rajapet, Communications Specialist, India, Vegan Outreach.

]]> 2536 Most Versatile Kheema Recipe https://staging.10weekstovegan.in/2024/01/14/smokey-soy-mince-kheema/ Sun, 14 Jan 2024 15:14:08 +0000 https://staging.10weekstovegan.in/?p=1600 This delicious smokey soy kheema recipe goes well with everything – Roti, pav, sandwiches, and flavored or plain rice. This one is a crowd-pleaser during lunch or dinner. I get so many compliments whenever I make it, plus it’s easy. So here is my tried and tested, tasty, spicy, vegan kheema recipe.

Ingredients:

  1. 100 gms Soy Mince
  2. 200 ml Water 
  3. 3 Onions 
  4. 2 Tomatoes 
  5. 3 green chilies 
  6. 1 tbsp Ginger Garlic Paste 
  7. 1 1/2  tsp Red Chilli Powder 
  8. 1 tbsp Roasted Cumin powder
  9. 1 1/2 tbsp Garam Masala
  10. 1 1/2 tsp Salt
  11. 4 Cardamom
  12. 2 Big Cardamom 
  13. 1 Cinnamon stick
  14. 3 tbsp Oil
  15. 1 Piece of Coal 

Method:

Heat 1 tbsp oil, add in the onions, and saute well. Next, add in the green chilies, tomatoes, ginger garlic paste, powdered spices and whole spices, and soy mince and mix well. Immediately add the water and allow it to cook well.

Making this kheema recipe is easy, but you need patience to make sure you cook it well. The soy mince (TVP) must absorb all the flavors, so take your time. The kheema should go from a light brown to an intense brown color. After cooking it well, add an outer tablespoon of oil and sauté. This is a hearty, indulgent recipe—Cook well for five more minutes. Heat your coal while the kheema is cooking. Take a bowl and place the hot coal carefully into the bowl. Next, pour 1 tablespoon of oil over the coal and seal the dish. Allow it to smoke the kheema well.

After 5 – 10 minutes, your kheema will be ready!!

Enjoy with hot Rotis, Naans, or rice as a side dish. Top it off with some mint leaves & freshly chopped onions. 

– Recipe by Jayalakshmi Rai

Also check: Dairy free chaas recipe; Vegan gulab jamun recipe

]]> 1600 Vegan Tofu Butter Masala https://staging.10weekstovegan.in/2022/12/30/vegan-tofu-butter-masala/ Fri, 30 Dec 2022 03:50:36 +0000 https://staging.10weekstovegan.in/?p=1873 Whenever there is any special occasion or some family/friends get together, I prepare Vegan Butter Tofu or Vegan Tofu Butter Masala for the main course. These are classic dishes that everyone loves, plus it’s easy to cook as well. This vegan tofu butter masala is so rich in flavors and creamy that it goes perfectly with naan, plain rice, or even flavored rice like jeera rice. Here is the recipe. Bon Appetite!

Ingredients:

  1. 2 tablespoon oil
  2. 1 large finely chopped onion
  3. 2 tsp ginger garlic paste
  4. 2 medium chopped tomatoes
  5. ¼ cup soaked cashews
  6. 1 tablespoon coriander powder 
  7. 2 teaspoons red chili powder
  8. ½ teaspoon turmeric
  9. 2 teaspoon garam masala
  10. 2 tablespoon kasoori methi
  11. 1 teaspoon jaggery
  12. 250g of tofu cut into equal-sized cubes
  13. Chopped coriander leaves for garnish

Instructions:

Heat a tablespoon of oil.

Add the onions and fry for a few mins. Then add ginger garlic paste and saute till it’s golden brown.

Add the tomatoes and the cashews. Cover it with a lid and occasionally stir till the tomatoes soften. 

Add all the spices except garam masala. Cook it for another 5 minutes. Turn off the heat.

Once it comes to room temperature. Add a cup of water and blend it into a smooth paste.

Strain it to get a smooth texture. Add it to the pan with garam masala and saute.

Add the kasoori methi, and sugar and stir well. Add water to adjust the consistency according to your liking. Let it simmer.

Add the cubes of tofu, and salt, bring them back to a boil, and continue to cook for another 5 minutes. Turn off the heat.

Garnish with coriander and serve for lunch or dinner!

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

]]> 1873 Eggplant Mock Meat Balls in Gravy https://staging.10weekstovegan.in/2022/12/12/eggplant-mockballs-in-gravy/ Mon, 12 Dec 2022 06:28:09 +0000 https://staging.10weekstovegan.in/?p=1851 Ever since I have gone vegan, I am always curious to experiment with cooking with vegan meat substitutes. It’s so much fun to be in the kitchen these days and to create vegan versions of my favorite dishes. I never knew plant-based ingredients could be so versatile. In this recipe eggplant is our hero ingredient to make meatballs. This recipe is so rich in flavors. The soft vegan meatballs in the creamy gravy served with warm rice can feel like heaven. 

Ingredients:

  1. 1 medium-sized eggplant
  2. 1 teaspoon salt
  3. 1 tsp black pepper
  4. 2 tsp ginger garlic paste
  5. 3 green chilies chopped finely
  6. 1 bunch fresh of coriander leaves
  7. 2 tbsp fresh mint leaves
  8. ½ tsp turmeric
  9. 1 tbsp red chili powder
  10. 2 tbsp oil
  11. 2 tbsp grated fresh coconut
  12. 2 ½ tbsp cumin seeds
  13. 2 onions finely chopped
  14. 4 tbsp peanut curd
  15. 1 tsp garam masala
  16. Salt to taste

Directions:

Chop off the top and bottom parts of the eggplant, then peel the skin off.    

Further, peel the eggplant into thin slices. In a pan, sprinkle the eggplant with salt and let it be there for 15-20 minutes.

Rinse the eggplant and squeeze as much water as you can.

Mash them thoroughly.

Add half of the chopped green chilies, half of the garam masala, salt, turmeric, 1 tsp ginger-garlic paste, half of the coriander leaves, and half of the mint leaves to the mashed eggplant.

Mix well. Apply oil on hands and prepare small balls 

Heat one tsp of oil in a pan for the gravy and add the fresh coconut. Saute for a few minutes. Add the cumin seeds and saute for another 2 minutes. Add sliced onions and saute till they turn golden brown. 

Turn off the heat and let it cool. Make a fine paste once it comes to room temperature. Add some water if needed while blending.

Heat 1 tbsp oil in a cooking vessel, add the ground paste, and cook for a few minutes until it turns brown. Add the remaining ginger garlic paste, green chilies, red chili powder, salt, and curd and stir. Add 2 cups of water and let it come to a boil. Cook for 3-4 mins on a medium-low flame.

Add the meatballs to the gravy, cover with a lid and cook them on low flame for 20 mins.

Add garam masala, the remaining chopped coriander, and mint leaves. Cook for another 10 minutes on low flame.

Turn off the heat, add lemon juice and combine.

Serve hot with rotis or white steamed rice for lunch or dinner.

]]> 1851 Vegan Fish Curry https://staging.10weekstovegan.in/2022/12/12/vegan-fish-curry/ Mon, 12 Dec 2022 05:06:55 +0000 https://staging.10weekstovegan.in/?p=1833 Shaping the soya chunks, raw bananas, and potato mixture into a fish-like shape is fun in this recipe. I did it with my cousins during the holidays, and we had so much fun. The kids loved the vegan fish curry. Its texture and shape were so fish-like. 

It’s an approved recipe by everyone in my family. Here you go!

Ingredients:

  1. 100g soya chunks
  2. 2 boiled raw banana
  3. 2 potatoes
  4. 3 tbsp rice flour
  5. 2 tbsp besan
  6. Chat masala
  7. Cumin powder
  8. Green chili paste
  9. Black salt
  10. Salt
  11. Cumin powder
  12. 2 tbsp corn flour
  13. Turmeric powder
  14. Red chili powder
  15. Chat masala
  16. Ginger garlic paste
  17. Oil
  18. Tomato paste
  19. Garam masala
  20. Kasuri methi

Directions:

Soak soya chunks. 

Boil the soya chunks for 10 minutes. Strain the soya chunks and let them come to room temperature. 

Blend the soy chunks coarsely and keep aside.  

Steam the raw banana, potato, and yam. 

Mash the raw banana, potato, and yam. Add coarsely blended soya chunks, rice flour, besan, cumin powder, black salt, chat masala, green chili paste, and salt, and mix well. 

Mold the mixture into the shape of fish. You can be extra and make a hole in it. Dust some corn flour on it and coat it properly from all sides. It’s very delicate. So handle it with care.

Shallow fry it in some vegetable oil.

In a pan, heat some oil. Add cumin seeds, and saute it for 1-2 minutes. Add chopped onions and saute till golden brown. 

Add chopped tomatoes. Add ginger garlic paste and green chili paste and fry for a few minutes. 

Then add turmeric powder, garam masala, red chili powder, cumin powder, and coriander seed powder. 

Add some water and boil it. 

Add Kasuri methi and cook it for 5-6 minutes.

Add vegan fish pieces. Give it a stir and turn off the heat, and it’s ready to be served for lunch or dinner!

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

]]> 1833 Vegan Fish Made with Mock Fish https://staging.10weekstovegan.in/2022/12/09/vegan-fish-made-with-mock-fish/ Fri, 09 Dec 2022 11:00:00 +0000 https://staging.10weekstovegan.in/?p=1825 This recipe can fool anyone into believing that they are actually eating fish. The texture, look and feel of mock soya fish are very similar to that of a fish. It has seaweed which gives it a fishy smell. This is an excellent alternative to fish for someone transitioning to eating vegan. My Nani grew up eating fish and takes pride in her recipes. I was surprised and happy that she praised this mock fish fry and now enjoys having it. So here’s a Nani-approved recipe. Enjoy! 

Ingredients

  • 250g frozen soya fish
  • Oil for shallow frying

Ingredients for marination

  • 10-15 garlic cloves
  • 1/2 inch ginger
  • 5 green chillies
  • 1/2 tsp salt
  • 1 tsp turmeric powder

Ingredients for the crust

  • 1/4 cup semolina flour
  • 2 tbsp rice flour
  • 1 tsp salt
  • 1 red chili powder

Instructions

  1. Thaw the frozen soya fish and slice it into medium-sized pieces.
  2. Blend garlic cloves, ginger, and green chilies coarsely.
  3. Marinate the fish slices in garlic-ginger-chili paste, turmeric, and salt. Keep it aside for 15-20 mins.
  4. Mix semolina powder, rice flour, red chili powder, and salt. Coat marinated fish slices on both sides. Shallow fry it till its golden brown.

Serve warm as an appetizer, snack, or as a side dish. 

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

]]> 1825 Raw Jackfruit Curry https://staging.10weekstovegan.in/2022/11/28/raw-jackfruit-curry/ Mon, 28 Nov 2022 03:29:01 +0000 https://staging.10weekstovegan.in/?p=1774 I never knew Raw jackfruit has a texture similar to meat. I had it at my friend’s place who’s from Karnataka during the holidays and was astonished by its texture. I thought they were tricking me into eating nonveg. The jackfruit pieces were juicy, tender, and perfectly cooked. And the gravy was so flavourful, creamy, and rich. My mom and I tried to recreate that recipe at home, and it came out so delicious. Sharing the recipe with you all today. We serve this curry with some Chapati and Jeera rice. 

Ingredients:

  1. Raw Jackfruit 250g
  2. Coconut 1 cup
  3. Garlic 4 cloves
  4. Ginger 2 inches
  5. Garam masala 1 Tbsp
  6. Red chili powder 3 Tbsp
  7. Turmeric ½ Tsp
  8. 2 big onions chopped 
  9. 1 big tomato chopped 
  10. Salt to taste
  11. ½ cup cashews
  12. Chopped coriander 
  13. Oil ¾ cup

Directions:

Soak cashews for 30 minutes. Add some water to soaked cashews and blend. Make a smooth or chunky paste according to your preference. I added 2 tbsp of water to make the paste.

Rinse chopped jackfruit pieces with water, some ¼ tsp turmeric, and ¼ tsp salt.

Cook jackfruit with 1 cup of water, 1/4 tsp turmeric, and 1/2 tsp salt for 5 mins on high flame and 10 mins on low flame once the water starts simmering.

Blend chopped coconut, garlic, and ginger into a fine paste with some water.

In a pan, add some oil. Once the oil is hot, add chopped onion and saute until golden brown. 

Add chopped tomato, and saute till they are soft and mushy. Add coconut-ginger-garlic paste. Saute for 5 mins. Add red chili powder. Saute for 2 mins. Add cooked raw jackfruit along with the remaining water in the same pan. Stir it—Cook for 5 minutes on low flame. 

Add cashew paste, stir, and cook for 5 minutes on low flame. Add salt to taste.

Garnish with chopped coriander and serve at lunch or dinner.

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

]]> 1774 Vegan Mutton Keema (Soya Nuggets Curry) https://staging.10weekstovegan.in/2022/10/05/vegan-mutton-keema-soya-nuggets-curry/ Wed, 05 Oct 2022 15:04:08 +0000 https://staging.10weekstovegan.in/?p=1722 This is my Mom’s signature recipe that she makes every time I go home. This recipe is the best alternative for mutton kheema if you use soya granules or a mutton curry if you use soya chunks. The recipe uses all the desi ingredients and spices. Let’s dive into it.

Ingredients

  • 1 cup soy chunks
  • 2 cups warm water
  • Salt – A pinch for soaking soya and 1 spoon for the gravy.
  • 2 medium onions, finely chopped
  • 1 tsp ginger garlic paste
  • 2 tsp of coriander powder
  • 4 cloves
  • 1-inch piece of cinnamon
  • Small piece of fresh coconut
  • 4 cashews
  • 2 cloves of garlic
  • 2 tsp oil
  • 2 green chillies, finely chopped
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder
  • Coriander for garnish

Instructions

  1. Put soy chunks in warm water, add salt and let it sit for a min. Squeeze out the water and keep it aside.
  2. In a mixer, add coconut pieces and cashews, blend and keep aside.
  3. For the masala, take a mortar pestle, add garlic, cinnamon, cloves, and coriander powder, make a coarse powder, and keep aside. Alternatively, you can also blend them in a mixer.
  4. In a pan, heat oil and add the chopped onion and chillies.
  5. Add salt and, once the onions turn brown, add turmeric powder, ginger garlic paste and fry for 2 mins.
  6. Add soy chunks and let it cook for 5 mins.
  7. Add the chilli powder, adjust the salt, add 1.5 cups water, close the lid, and cook it for 10 mins on medium flame.
  8. Open the lid and, add the coconut & cashew paste and cook for 2 mins.
  9. Add the masala, turn off the stove and garnish with coriander.

Serve warm with rice or rotis for lunch or dinner.

– By Bhavya Vatrapu, Senior Campaigns Manager at Vegan Outreach. Bhavya is also a conscious traveller writes travel blogs on FlamingoDiaries.com

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