Whole Foods: Fish, Soy, & Sea Vegetables

Getting all caught up on my Whole Foods series! I hope you’re all learning as much as I am. ^_^ This is such a great class. If you have any questions at all don’t be afraid to ask! If I don’t know the answer I will go straight to the professor and ask.



From Google Images

  • Excellent source of protein and fat
  • Anti-inflammatory properties
    • From Omega 3 fatty acids especially in cold water fish such as salmon, mackerel, herring and anchovies.

Good fish markets label their fish so you know exactly what you’re getting! “Farm raised” or “Wild”.

Farmed fish make fish available for more reasonable prices but are not often grown in a sustainable way. What are they being fed? How is the waste handled? How is disease handled?

If you’ve seen this How It’s Made Episode, you’ll understand why I call farmed fish “rape babies”!

Sorry, it really grosses me out. Farmed fish are also lower in Omega 3 fatty acids.

If it’s called “Atlantic Salmon”, it is always a farmed fish.

  • Tight flesh, no gaps
  • Smells like the ocean
  • Glossy, shimmery skin
  • Press flesh – should spring back
  • Eyes should not be sunken in

  • Prepare as soon as possible
  • Store wrapped in paper in a plastic bag in a pan of ice in the refrigerator.
  • If you need to freeze, cut into 4 oz servings so it can freeze evenly.


Cooking rule for fish is 10 minutes per inch thick. Remove fish from heat before it’s done cooking since it will continue to cook! The salmon we prepared last Thursday seriously only took 3 minutes!


The U.S. produces 75% of the world’s crop of soybeans! Sadly, very little is used for human food. It’s a great vegetarian source of protein (38%) and fat (20%).

Credited to Fotolia


  • Inexpensive
  • Versatile
  • Vegetarian protein source
  • Tofu made with calcium sulfate is a good source of calcium
  • Concentrated in essential fatty acids, including Omega-3
  • Natural source of lecithin
  • May be cancer preventative and helpful during menopause.


  • Has high levels of phytic acid that can interfere with mineral absorption.
  • Soy contains protease that can interfere with proper protein digestion. They are not completely deactivated during ordinary cooking but are eliminated during the process of fermentation. In precipitated products, like tofu, the enzyme inhibitors concentrate in the soaking liquid rather than the curd.
  • 99% of the soy grown in the US is genetically modified! Buy organic!
  • May lower thyroid function and affect hormone development by lowering testosterone.


Soy Protein Isolate

This is the key ingredient in imitation meat and dairy products made with soy. It’s most definitely not something you can make in your kitchen! Soybeans are mixed with an alkaline solution to remove the fiber, separated using an acid wash, and finally neutralized in an alkaline solution. Acid washing in aluminum tanks may leach aluminum into the final product.


I don’t know about you…but I may try to stay away from this.Texturized Vegetable Protein is made from soy protein isolate so look out!

Soy Milk

Most standard soy milks are doctored up by producers to please customers with added sweeteners and other ingredients to add thickness and help the flavor. They are also often supplemented with mass produced calcium and D2 but who knows if these are absorbable in this form.

Traditional Soy Products

They are fermented so they shouldn’t interefere with proper digestion.

  • Tofu – soybeans cooked in water, mashed, pureed, strained, solid is added to milk, coagulated milk precipitates, settles and drains to make curds. Curds are pressed into blocks.
  • Tempeh – soybeans are dehulled, soaked and cooked, culture added (rhiopus oligosporus) and beans are packed in bags to incubate.


  • Shoyu (soy sauce)/ Tamari – soy sauce made in the US is usually not the traditional fermented product and filled with hydrolyzed soy protein and caramel coloring! Check the labels!
  • Natto
  • Miso


  • Agar
  • Arame
  • Dulse
  • Hiziki
  • Kelp
  • Kombu
  • Nori
  • Wakame


Our blood has over 100 minerals and trace elements that can be found in the ocean. Sea vegetables provide these nutrients in an easily assimilated form. They have 10-20x the minerals of land plants!

Excellent source of iodine, calcium and iron.

They are made of a carbohydrate that passes through the body as a complex fiber, cleansing the digestion system. While there has not been much research done on them they are thought to soften hardened masses and detoxify.

They are purchased in dried packages. Most are reconstituted in water before cooking or eating (nori is an exception).

Store in an airtight container in a cool dark place. Should keep for many months. They may lose color and fade as they age but they are still good!

They marry well with slightly sweet flavors such as potato, carrot, avocado, and tofu.


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