Canned Tuna Fish Contains Soy!

I am so naive! I thought canned tuna fish contained tuna and water. Even after all this time of reading labels, I can't believe I am still so clueless to skip labels of things I assume I know what they contain.

We rarely eat tuna, but I had a few cans sitting around that I did not want to go to waste. I actually have 2 brands of White Albacore Tuna (Chicken of the Sea AND Bumble Bee) and they both have the same ingredient list:

Tuna, Water, Veg Broth (containing soy), Salt and Pyrophosphate

While I am on the subject of unwanted ingredients, what the heck is Pyrophosphate??

This does solve a problem for me though. Right after my son tested Negative for a fish allergy, I gave him some tuna and I thought he had a reaction. Duh! It was the soy. I had no idea so I ended up having him retested to clear tuna before he had any more fish. I totally missed that!

Day 1 Soy Free

Yeah! Finally managed a day with no soy. It was much easier once I finished off my leftovers and headed to the grocery store with a new list. The only little problem I had was not til I got to the store did I realize the Kielbasa contains soy. So I had to buy some all natural chicken sausage instead for my recipe. Hope it turns out!

Amy's Shepherds Pie Contains Soy!

I don't know what a person does who cannot do dairy or soy. If it is not one, it is the other. Fortunately, both are on the list of allergens that have to be called out explicitly on food labels.

My lunch plans did not work out and I really needed something so I grabbed a gluten-free dairy-free Amy's Shepherds Pie out of the freezer but it does contain soy. I confess I ate it anyway. So far I have not managed a soy-free day yet. Oh well!

I am so thankful that the 8 most common allergens are actually listed clearly on packaging. My son is allergic to some of those, as well as sesame seeds (and other seeds.) I have heard sesame seeds are the 9th most common allergen. I am bummed seeds are not called out like the other things he is allergic to, as that does make things easier. And we all know how hard it is to figure out if something contains gluten or not!!

My point is : Even though soy is everywhere at least it is listed clearly.

Lea and Perrins Worcestershire Sauce contains Soy Protein

**UPDATED JULY 2011 TO ADD :::: I am still getting a lot of comments on this post so I just wanted to update to say that apparently the recipe has changed. The label no longer lists hydrolyzed soy and corn protein as ingredients. Several readers chimed in and also said they contacted the company and confirmed it is now soy-free.**

It is funny that I thought I was a pretty good label reader but I am discovering more and more that apparently I am not careful enough. All sorts of foods contain things that I would not have expected.

A while back, I verified that Lea and Perrins Worcestershire Sauce is gluten-free. As I was making a big batch of Chex Mix today, I took another look at the label. The last ingredient is hydrolyzed soy and corn protein. Ugh! IT CONTAINS SOY! I guess I'll just watch everyone else eat my Chex Mix.

The other item I wasn't thrilled about on the list is High Fructose Corn Syrup. In general, I am trying not to buy things that contain this. I don't use this sauce much so I guess that is not too big a deal but definitely a problem if my son and I are going to be soy free!

More Eliminating Soy

Wow - this is totally boring, I am eating the same thing every day. I am the poster child for boring food blogs. And here, is a photo of another grilled cheese sandwich, but this one is quite different from the 473 others I have posted...blah...blah...blah...

Breakfast
Toast w/PB and honey

Lunch
Chicken Salad (Finally the end!)

Dinner
Chicken and Veg Tikka Masala
Brown Rice
Avocado
Mango

The only soy I had today was the chicken salad and I have finally finished it off! I'm off to make a grocery list!

Eliminating Soy

I think I'll make my first soy-free menu plan for Wednesday since I am still eating up lots of leftovers living in my fridge. Right now I am just trying to be aware of where soy may be hiding in common foods. Note - my menus right now contain dairy and gluten as I try to figure things out!

Breakfast
Whole wheat toast with Natural Peanut Butter and Honey
*I make the bread myself so I know this is fine.

Lunch
Chicken Salad and Green Salad with Annie's Goddess Dressing
*Same problem from yesterday with Mayo
*Also just now checked the dressing bottle (oops!) and it has soy sauce

Afternoon Baby Shower
*Hmm! I did not eat much but there may have been some soy hiding.

Dinner
Sweet Potato Fries
*Made at home so know no soy!

I am definitely seeing a trend. How nice to make foods from scratch at home and know exactly what you are eating and be able to control it. I have some nice homemade dressing here too that I should have picked!

Trying to Eliminate Soy

I've decided to try to eliminate soy from my diet for a while on the recommendation of my doctor. I haven't had a chance to plan a new set of menus since I decided so I am eating what I already have on hand. I figured it would be a good chance for me to become more aware of soy in my diet as I prepare to transition next time I go to the store.

Today's Menu
Breakfast
Toast with Natural Peanut Butter and Honey

Lunch
Chicken Salad and Avocado Sandwich with Sweet Potato Fries
*The #1 ingredient in Mayonnaise is soybean oil. I wonder if there is such thing as a mayonnaise without soy?

Dinner
Lasagna
*A friend made this so I am not 100% sure.
Salad
*Checked dressing and made sure soy-free.

A Recipe to Share : Dirty Rice and Beans

Here's a recipe we've been having a lot lately. I adapted it from a recipe I found in Cooking Light last fall but I simplified the ingredients. I also frequently use it for a framework for a baked rice dish, and can add whatever I have and whatever sounds good. I love that it is truly a one-pot meal.

Dirty Rice and Beans
Gluten-Free, Dairy-Free, Soy-Free
(check your chicken broth to be sure!)

Ingredients
1 tablespoon olive oil
1 red bell pepper, finely chopped
1 yellow onion, finely chopped
1/2-3/4 pound skinless, boneless chicken thighs, cut into 1/2-inch cubes
2 cup uncooked long-grain brown rice
5 cups fat-free, less-sodium chicken broth (or broth water mix)
1/4 tsp ground thyme
1/2 teaspoon black pepper
1/8 tsp ground red pepper
2 garlic cloves, minced
1 (15-ounce) can red kidney beans, rinsed and drained

Preparation
1. Preheat oven to 350°.
2. Heat oil in a large Dutch oven over medium heat.
3. Add bell pepper and onion to pan; cook 4 minutes or until vegetables are tender, stirring occasionally.
4. Add chicken; cook 3 minutes or until lightly browned.
5. Stir in rice; cook 30 seconds.
6. Add broth and remaining ingredients; bring to a simmer.
7. Cover and bake at 350° for 1 hour and 15 minutes or until liquid is absorbed and rice is tender.