Healthy Cooking
In this month's
healthy cooking, our focus is practical,
great-tasting recipes that just happen to
provide an easy way to incorporate soy foods
into your daily food intake. Sometimes soy
is one of the mysterious food groups that we
know we need to include in our diet, but how?
In these recipes, Marisa Snyder shows us how soy
can be included in three recipes --
Marinated Green Soybean Pasta Salad, Better Bran
Muffins and Muesli with Soynuts & Dried Fruit.
Plus she gets me out of a jam with a Chocolate
Pudding recipe. Here's the story...
My 2-year old
Laine loves chocolate pudding. She's been
drinking non-dairy milk since she was little, so
when I found chocolate soy pudding cups at my
local health store, I knew they'd be a hit.
One afternoon, the two of us decided to make
chocolate pudding on our own, using a standard
instant pudding mix and just substituting soy milk. When
she was all ready for her dessert, I was in
trouble. The pudding never set up - it was all
runny and Laine was not happy! You know
how that goes...she wasn't really interested in
hearing my explanation on the cooking principles
of soy milk. I substitute soy milk into
all of my baking recipes without problem, so I wasn't quite sure
where I went wrong. So I went to the
expert on soy, and Marisa got me back on the
good list with this modified instant pudding
recipe. Let your kids give it a try!
Enjoy, Samantha.
Marinated Green Soybean
Pasta Salad
1 bag (16
oz.) Freshlike Baby Broccoli Blend (contains
sweet green soybeans)
2 cups frozen green soybeans (not in pod)
2/3 cup chopped green onion
2/3 cup chopped red onion
2 large tomatoes, chopped or 2 cups cherry
tomatoes
4 cups cooked soy rotini or penne pasta (8 to 10
oz. dry pasta)
1 1/4 cups reduced fat or fat free Italian
dressing*
Combine all ingredients except salad dressing in
a large bowl and stir. Add salad dressing and
toss lightly. Marinate in refrigerator at least
three hours before serving or until frozen
vegetables are thawed.
Yield: Makes
about 10 cups (10 servings of 1 cup each). *Per
1 cup serving using fat free Italian dressing:
168 calories, 10.5 g protein (6.5 g soy
protein), 24 g carbohydrate, 2 g fat (0 g
saturated fat), 0 mg cholesterol, 525 mg sodium,
48 mg calcium, 5 g dietary fiber. Recipe
courtesy of the U.S. Soyfoods Directory.
Better Bran Muffins
1 1/4 cups flour
1/2 cup soy flour
1 cup bran flake cereal
1/2 cup brown sugar
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
2 slightly beaten eggs
2/3 cup soy milk
1/2 cup raisins
1/4 cup soy oil
Spray muffin pan with vegetable cooking spray or
line with paper baking cups. Stir together all
dry ingredients. Combine eggs, soymilk and
soyoil. Add egg mixture to flour mixture; stir
until moistened. Fold in raisins. Fill muffin
pan 2/3 full. Bake in a 400° F. oven for 15-20
minutes. Yield: 12 muffins.
Per serving ( 1
muffin): 134 calories, 4.7 grams protein, 26.4
grams carbohydrates, 6.7 grams total fat, 0.8
grams saturated fat, 30 mg cholesterol, 188 mg
sodium.
Recipe courtesy of the U.S. Soyfoods Directory.
Muesli with Soynuts &
Dried Fruit
1 1/2 cups low fat granola (without raisins)
1 1/2 cups vanilla soymilk
1/2 cup raisins
1/2 cup dried cranberries
3/4 cup roasted soynuts
Combine granola, soymilk and dried fruits in
bowl or storage container. Cover and refrigerate
several hours or overnight. Stir in soynuts just
before eating if crunchy nuts are desired;
otherwise, add soynuts along with other
ingredients. They will soften considerably.
Yield: 3 cups.
Serving size: 3/4 cup. Per serving: 387
calories, 9 g fat, 0.5 g sat fat, 13 g protein,
64 g carbohydrate, 207 mg sodium, 0 mg
cholesterol.
Recipe courtesy of the U.S. Soyfoods Directory.
Instant Chocolate
Pudding
2 boxes (4 serving size - about 4 oz. each) dry
instant chocolate pudding mix*
2 cups vanilla or plain soymilk
Follow directions on pudding box, but only add
soymilk amount listed in this recipe.
Refrigerate for at least one hour.
*Or any other flavor.
Yield: 2 cups. Serving size: 1/2 cup
Per serving: 256 calories, 1 g fat (0 g sat
fat), 2 g protein (2 g soy protein), 60 g
carbohydrate, 876 mg sodium, 0 mg cholesterol, 0
g dietary fiber.
Recipe courtesy of the U.S. Soyfoods Directory.
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