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Nofu Quinoa Bowl


Today I would like to address this issue of soy. It's a hotty tomale topic so feel free to disagree... just remember what Byron Katie says about defense so don't expect me to battle you back.

If you are a vegan based on the principles outlined in such poppy culture books as Skinny Bitch (ugh) then you are likely inclined to think that eating a vegan ' burger' is a wiser choice than eating a real burger. Not sure I would agree with that.

What do the following foods all have in common:

Soyafied! We've got a glass of milk,  cheesecake, shepperds pie, pumpkin pie, a roast, a burrito, a corn dog, some scramble, and absolutely terrifying bacon. This is the challenge I have with soy. I just don't trust it. Soy is up there for me with corn as the scary grand-diddy-dos of frankenfood. They can make it do just about anything and they do! We end up eating it all sorts of shapes and sizes. True, we are sparing the animals but we are not sparing anything else. The devil in farmer's coveralls, Monsanto has pretty much taken over  soy crops in North America, genetically modifying them and what they don't stuff into the animals- they stuff into us. This practice is neither good for our personal health or planetary health. This is why I say Nofu to Tofu.  The above weird soy foods? Never, ever. I'd sooner eat real meat, real eggs and real cheese.

There is nothing wrong with soy in small quantities, but the main challenge I have with soy in vegan diets is that people use it to substitute too many food groups.

There are also the common questions about soy contributing to cancer, or soy as a benefit to menopausal women. Both can be true. Soy has a phytoestrogen effect on the body. This means it mimics our own estrogen. Most women who take the birth control pill tend to be estrogen dominant and this high level of estrogen has been linked to hormonal cancers such as those that affect the female reproductive organs and breasts. With menopause, estrogen production drops dramatically and so these phytoestrogens can help ease the body's transition.

The bottom line here veganettas and veganttos is that we don't need to rely on soy for a quick and easy high protein meal. With that in mind, here is an easy option that I'll call "Nofu Quinoa Bowl"


Nofu Quinoa Bowl

by Meghan Telpner

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: one-pot steam lunch dinner entree dairy-free gluten-free vegan vegetarian soy-free quinoa broccoli cauliflower whole food

Ingredients (Serves 2-3)

  • 1/4 cup quinoa (or 1/2 cup cooked grain)
  • 1/2 cup water
  • 1/2 can kidney beans
  • 3-4 cups of veg (I used 1 cup broccoli, 1 cup cauliflower, 1 cup Brussel’s, 1/2 cup chard and 1/2 cup kale)
  • 1 tsp curry powder
  • 1 Tbs flax oil
  • 1 Tbs tamari
  • dash of sea salt and cayenne to taste
  • sprinkle of sunflower seeds
  • sprinkle of sunflower sprouts


Use leftover quinoa or make fresh, either adding curry powder pre-cooking or pre-re-heating. Can use same cooking method as with Power Oatmeal- bringing to a boil and then turning heat off completely.

In separate pot, steam all the veggies.

Once veggies are vibrant in colour, chop’em up.

Mix into to the cooked quinoa and add the beans.

Serve into a bowl and then drizzle with flax, sea salt, tamari, cayenne, sunflower seeds and sprouts.

Mix and enjoy.

Note- if you are planning on re-heating (and this will make 2-3 servings) than do not add flax oil to the whole pot, just do what you will be eating.

33 Responses to “Nofu Quinoa Bowl”

  1. Meghan Telpner said…
    You know Laurie- I think you're right. The thing about the bacon though were the fluorescent pink stripes.
  2. Meghan Telpner said…
    "Defense is the first act of war".
  3. joyousness said…
    Agree 100%. In my late teens early twenties I used to consume my share of soy. That was also the same time period in which I had major hormonal imbalance. When I detoxed from soy and got it out of my diet, my health improved immensely. I do not recommend it to any of my clients and I share Mary Enig and Sally Fallon's view on soy as explanation. There is also a great article written by Dr. Brownstein all about his views on soy. I can email it to you if you don't have it. I don't know if it's online or not!
  4. Ricki said…
    I don't eliminate soy entirely, but I am familiar with the issues people have around it and I am careful to eat it in moderation (no more than twice a week--and NEVER in any processed food form). Like cabbage as a goitrogen, I think if you are healthy and eat in moderation, it shouldn't be a problem. Do you have the protein data for this recipe? Just curious to see how it stacks up!
  5. Heather said…
    Many people overlook leafy greens as a valuable source of protein. When I'm asked (inevitably) where I get my protein/calcium, the first thing I say is leafy greens. Of course, I also get it from beans, but I think the blank look on people's faces when I say greens is very telling. I'm hoping they'll Google it later.
  6. [...] right. Vegan food isn’t all about horrific faux-soy creations, and it also doesn’t have to be all about lettuce and birdseed. Nope. Vegan food, or rather, [...]
  7. ste rhymes with tree said…
    There is no food which should comprise most of our diets and we shouldn't eat frankenfood (especially gmo's). But that doesn't make soy itself bad. Just like organic corn kernels off the cob are tasty and nutritious, soy can be eaten organic and close to nature. My rules for soy: Keep it organic. Eat it fermented (tempeh, miso, soy sauce, natto) or whole (edemame). If I or others in my household find a need for some tofu/soy milk/yuba I either make it myself, find a local artisan producer, or at the very least get it from a sprouted source which doesn't use benzene. That doesn't mean I think soy is good because its soy, or that we should eat soy more often than greens or berries or quinoa. I just don't think that we needn't write off all soy foods to be healthy. I think we need to write off all frankenfoods -- of which, soy products make up a large part. In other words, it isn't the soy that's the problem. It's the frankenization of soy that's the problem and the sneaking of soy by-products into everything that's the problem. But that would be true of any food.
  8. This is lunch today and you?
  9. Lisa said…
    What a beautiful and simple recipe! After 4 days with the flu, this actually makes me excited about eating solid foods again - I must be on the mend, and I'm going to make a rendition of this recipe this weekend!

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