SHOYU & TAMARI SAUCE, THE PB&J IN THE NBA, AND BOK CHOY

We often receive very important questions from our clients about our services, exercise and/or nutrition. Each month, we will feature one or two frequently asked questions, with the answers on our website.

Please do not hesitate to e-mail in order to submit a question you may have. Even if your question is not published, we will do our best to answer you directly or recommend relevant resources.














PHOTO CREDIT: http://alohavalley.com/shoyu-soy-sauce/

QUESTION
I’m looking at the recipe you gave to me. What is shōyu or tamari sauce?

ANSWER
Shōyu or tamari sauce is healthful substitute for ‘modern’ soy sauce imposters which may be made with GMO soybeans and contain various additives and preservatives. When you need to add some umami to your dish look for shōyu (i.e. Japanese soy sauce) made from fermented non-GMO soybeans. If you are wondering about tamari (a.k.a. miso-damari), it is a type of shōyu made – without wheat – using fermented soybean paste (i.e. miso) and aged for 6-18 months. Traditionally made, unpasteurized, fermented soy sauces are good sources of vitamins from the B-complex, minerals (e.g. iron and manganese), free amino acids, live enzymes, and probiotics.  

QUESTION
There has been a lot of hype about the PB&J being part of the NBA’s pregame routine. What do you think?

ANSWER
The PB&J sandwich provides an ideal balance of macronutrients for pre-competition or pre-training fueling. The nut butter contributes just enough protein, fat, and fiber to provide a sense of satiety; while its combination with bread and fruit preserves introduces carbohydrates for the muscles to use during activity. The sandwich is easy to make, easily digestible, economical, portable, and tasty. It is also a classic comfort food – this has a psychological impact on performance – which lends itself to variations, upgrades, and creative deconstruction. The idea that some athletes are opting for real food instead of the dietary supplements that are aggressively marketed towards them is good news!

QUESTION
What is your favorite vegetable?

ANSWER
Bok choy (a.k.a. Shanghai bok choy or Chinese cabbage) is certainly one of our favorites, and it is currently in season. We prefer the ‘baby’ variety with its mildly sweet taste and tender leaves. Bok choy has a high beta-carotene content; it is particularly rich in vitamins K, C, and A; and it contains over 70 antioxidants – including glucosinolates, which suppress cancer cell growth. Our ‘go-to’ preparation method is to quickly sauté the chopped bok choy with sliced red peppers, julienned carrots, and crushed garlic – and toss in a dressing made with sesame seed oil, tamari or shoyu sauce, mirin, black pepper, and a drizzle of maple syrup.




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