Soybeans and soy products contain high-quality protein and are filled with many essential vitamins, minerals, and nutrients. The amount of soy-based foods we eat is a controversial topic when it comes to breast cancer, hormones in men, thyroid function, and pediatric growth and development. Check out the facts:

• Soy and breast cancer: Isoflavones are plant compounds in soy that have a similar structure to the human hormone estrogen, but are much weaker and do not act like estrogen in our bodies. They actually have antiestrogen, antioxidant, and anti-inflammatory properties and may help to reduce cancer growth.
• Soy and hormones in men: Soy does not have a feminizing effect. It does not affect sperm/semen, decrease testosterone levels, increase estrogen, or cause increased breast tissue growth.
• Soy and thyroid function: Adults with hypothyroidism can eat soy foods without any harmful effects. When using synthetic thyroid medicine, it is important to eat all foods, including soy-based foods, at least 3 hours before or 1 hour after taking the medicine for it to work best.
• Soy-based infant formula and pediatric growth and reproductive development: There is no convincing research that shows that healthy infants fed soy-based formula are at greater risk for harmful effects than those fed cow’s milk-based formula.

• Edamame
• Tofu
• Tempeh
• Miso
• Soy fiber
• Soy nut butter
• Textured soy protein
• Soy protein powders
• Whole soybeans
• Soy flour

Ingredients:
(Makes 4 burgers)

• 1 pound extra firm tofu, drained
• 1 tablespoon oil
• 2 tablespoons reduced sodium soy sauce
• 1 tablespoon sriracha hot sauce
• 1 tablespoon fresh lime juice
• 1 tablespoon honey
• 1/4 teaspoon black pepper
• 4 whole wheat buns

To prepare:

1. Cut tofu into 4 pieces
2. Combine oil, soy sauce, sriracha, lime juice, honey, and black pepper.
3. Marinate tofu in the mixture and leave in fridge for 30 minutes.
4. Place tofu on nonstick skillet or on grill over medium high heat for 10 minutes. Turn and cook until evenly browned.
5. Serve on buns with desired toppings.
6. Enjoy!

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

It’s officially harvest season in New York and our city’s farmers markets provide a great variety of fresh, culturally diverse, and accessible fruits and vegetables!

There are many ways to save money at local farmers markets:

• For every $2 in EBT/SNAP spent at an NYC farmers market, you can get a $2 Health Buck coupon to spend on fruits and vegetables, up to $10 per day.
• The Farmers Market Nutrition Program provides free $4 coupons to families receiving WIC benefits and to seniors through the Commodity Supplemental Food Program (CSFP).
• Stellar Farmers Market program gives live nutrition & cooking demos at many city markets—if you participate you get a $2 Health Buck.
• CHN Nutritionists have Health Bucks they can share with patients and families experiencing food insecurity. Please do a warm hand off or make a referral.

Find farmers markets closest to your location using this link.

How to Make Fresh Corn Salsa

Ingredients:
(Makes 4 cups)

• 3 cups fresh corn kernels, sliced from the cob
• 1 cup diced tomatoes
• 1 diced bell pepper
• 1/2 cup diced red onion
• 1/2 cup chopped  cilantro
• 1/2 finely chopped jalapeño
• 2 cloves minced garlic
• 1-2 limes, juiced
• Salt & pepper to taste

To prepare:

1. Cut raw corn kernels off the cob.
2. Mix with tomatoes, bell pepper, cilantro, jalapeno, garlic, onion, and lime juice.
3. Add salt and pepper to taste.
4. Optional: Add cooked black beans for extra protein and fiber.
5. Serve with chips for a snack/appetizer or add to chicken or fish for an entrée.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].