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| These recipes come from various health and nutrition newsletters, magazines, websites, and journals, as well as favorites from my friends, family members and colleagues. If you have a healthy recipe to add to A Weigh of Life, Inc.© web site, please email to: recipes@aweighoflifenutrition.com |
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Almonds Oats Granola Fruit Crisp
Filling:
4 large Granny Smith apples
2/3 cup Zoe Foods Flax & Soy Granola Almonds Oats
Toppings:
½ cup rolled oats
1/3 cup sugar
2 tsp cinnamon
½ tsp nutmeg
pinch cloves
1 tbsp cold butter
1. Preheat oven to 375°F. Spray an 8″x8″ baking pan with nonstick cooking spray.
2. Thinly slice apples (¼” thick). Put into mixing bowl. Mix Zoe Foods Flax & Soy Granola into the apples. Pour mixture into baking pan, evenly covering the bottom.
3. Combine all topping ingredients in a food processor; pulse to mix. Pour topping mixture evenly over apples.
4. Bake in preheated oven for 30 minutes. Serve warm with ice cream.
Calories: 180
Fat: 3.5g
Cholesterol: 5mg
Sodium: 10mg
Carbohydrate: 38g
Fiber: 4g
Protein: 2.5g |
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Creamy Potato Soup
2¼ cups Vitasoy Creamy Original Soymilk (soy milk)
2 medium potatoes- peeled and diced
1 onion, diced
2 -3 carrots, peeled and diced
1 tbsp dried dill
¼ tsp ground white pepper
2 tsp minced garlic
3 tbspvegetable oil
4 cups vegetable stock
1 cups instant mashed potatoes
1. Saute onions, carrots, and potatoes until onions are translucent.
2. Add garlic, pepper, and dill and continue to saute 2-3 minutes.
3. Add stock, stir, and bring to light simmer.
4. Add soymilk (soy milk).
5. Add instant potatoes, stirring constantly to fully disperse. Bring to a light simmer and cook for about 12 -15 minutes until potatoes are al dente. Taste and adjust seasonings; salt and pepper.
6. Serve with grated parmesan cheese on top.
Serves 4 |
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Creamy Ranch Dressing
1¼ cups soy or dairy milk
1 (12 oz) pkg silken tofu
1 (1 oz) pkg ranch salad dressing mix packet
1. Put the soymilk (soy milk), silken tofu and dressing mix into a blender container. Whirl until well blended, scraping down sides if necessary.
2. Put dressing into a jar and store in the refrigerator.
Yield: 2½ cups (10 servings). Serving size: ¼ cup. Per serving: 48 calories, 1.5 g total fat (0 g sat fat), 3 g protein (3 g soy protein), 5 g carbohydrate, 249 mg sodium, 0 mg cholesterol, 0 g dietary fiber. |
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Fried Tofu Sticks
½ cup dried bread crumbs
1 tsp dried oregano
½ tsp dried thyme
1 tsp salt
¼ tsp freshly ground black pepper
16 ounces soft or firm tofu
1½ cup canola oil
½ cup olive oil
2 large eggs, beaten
honey mustard
1. Toast the bread crumbs in a dry skillet over medium heat, stirring often until they are golden brown, about 5 minutes. Transfer to a bowl and let cool to room temperature, about 20 minutes. Mix in the oregano, thyme, salt, and pepper.
2. Cut the block tofu horizontally in half. Then cut it in half the long way. Make 5 cuts perpendicular to the long cut, creating 24 pieces. Cover a sheet pan with paper towels. Place the tofu in one layer on the towels. Blot the tofu, pressing it gently with additional towels to remove excess moisture.
3. Heat the oil in a deep skillet to 375 degrees F. Cover a second baking sheet with more paper towels. Place the beaten eggs in a wide shallow dish.
4. Dip the tofu in the egg. Dredge the pieces in the bread crumb mixture until completely coated. Slip the breaded tofu into the hot oil, 3 to 4 pieces at a time. Fry until golden brown, 2 to 3 minutes. Turn and brown on the other side, 1 to 2 minutes. Remove from the pan using a slotted spoon. Drain on paper towels.
5. Serve immediately, accompanied by mustard for dipping. Or, let the sticks cool and arrange them in a single layer on baking sheet. Cover with foil and refrigerate for up to 4 hours. Before serving, recrisp by baking in a 350 degrees F oven for about 12 minutes.
Per stick: Calories 48
Soy Protein 1.7 g
Total Protein 2.5g
Carbohydrates 2.1g
Fat 3.5g
Sat. Fat: 0.3g |
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Garlic Aioli
1 cup plain soy yogurt
1/3 cup soy mayonnaise or Tofu Mayonnaise
(page 59 of The Whole Soy Cookbook by Patricia Greenberg)
2 Garlic cloves, minced
½ tsp dried thyme
½ tsp dried oregano
½ tsp dried rosemary
1. Using a wire whisk, thoroughly combine the yogurt, mayonnaise, garlic, thyme, oregano, and rosemary.
Makes 1½ cups; extra dressing may be stored in refrigerator for up to 2 weeks. |
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Grilled Quesadillas
2 ounces (1-inch slice) Gimme Lean!™ Ground Beef Style
1 tbsp finely chopped white onion
1/8 tsp dried oregano
Pinch ground cumin
2 8-inch whole wheat tortillas
1 tsp vegetable oil
2 slices Japapeno-Jack soy cheese, shredded
2 tbsp salsa, slightly drained
Sliced jalapeno pepper, seeded (optional)
1. Preheat a grill, grill pan, or griddle. If using a grill, heat it to medium heat.
2. Place the Gimme Lean!™, onion, oregano, and cumin in a small bowl. Mash with a fork to combine. This mixture keeps up to 24 hours, tightly covered in the refrigerator.
3. Brush one side of one tortilla with half the oil. Place it, oil-side down, on a work surface. Spread the soymeat mixture evenly over the tortilla, leaving a 1/2-inch border around the edge. Spread the salsa over the soymeat. Arrange the jalapeno slices over the salsa, if using. Cover with the cheese so it covers the filling evenly. Top with the remaining tortilla. Brush the top of the quesadilla with the remaining oil.
4. Grill the quesadilla until it has grill marks and the edges just begin to char, about 4 minutes. Turn and grill on the second side, about 3 minutes. Transfer to a cutting board or plate.
5. Serve the whole quesadilla as a main course, or cut into 8 wedges and serve as an hors d’oeuvre.
Calories: 370
Fat: 4.5g
Cholesterol: 10mg
Sodium: 1020mg
Carbohydrate: 47g
Protein: 30g
Soy Protein: 8g |
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Lemon Meringue Pie
Eyes will light up as you serve this glorious, old-fashioned favorite. Its tart filling and sweet meringue topping will bring even bigger smiles. The golden filling is simply a tangy, homemade pudding. For the fluffy meringue, all you need is an electric beater. (Do make sure the bowl and beaters are immaculately clean, for maximum volume in the meringue.) A store-bought frozen pie shell, ready to pop in the oven works just fine.
4 large eggs, separated
1 cup sugar
5 tbsp cornstarch
¼ tsp salt
1¾ cup Hansen’s® Natural Soy Smoothie Lemon Chiffon
2 tsp grated lemon zest
½ cup fresh lemon juice
2 tbsp unsalted butter, cut in small pieces
¼ tsp cream of tartar
Pinch of salt
1/3 cup superfine sugar
One 9-inch pre-baked pie shell
1. Place a rack in the lower third of the oven. Preheat the oven to 350 º F
2. For the filling, place the egg yolks in a small bowl. Combine the sugar, cornstarch, and salt in a heavy saucepan. Whisk in the Lemon Chiffon Soy Smoothie, and the zest. Set the pot over medium heat, and bring the liquid to a simmer. Cook, whisking constantly, until steam rises from the mixture, 3-5 minutes. Pour one-quarter of the hot liquid into the egg yolks, whisking vigorously so the eggs do not cook. Whisk this mixture back into the pot. Add the lemon juice. Cook over medium- low heat, stirring constantly, until the mixture is thick enough to coat a wooden spoon and does not run at the edges of a line drawn with your fingertip down the back of the spoon, 2-3 minutes in the pot. Take care not to let the mixture boil, or the eggs will curdle. Immediately pour the filling into a bowl. Whisk in the butter until it melts. Set the filling aside to cool slightly.
3. For the meringue, place the egg whites in an immaculately clean bowl. Using an electric mixer and freshly washed beaters, beat the whites on slow speed until they are foamy. Beat in the cream of tartar and the salt into the white. Increasing the speed to high, beat until the egg whites form soft peaks. One tablespoon at a time, beat in the sugar, mixing for 15 seconds before adding the next tablespoon. Continue beating until the meringue is thick, glossy and forms stiff peaks, up to 5 minutes. It should resemble marshmallow fluff.
4. Spread the warm filling in the baked pie shell. Heap the meringue on top of the filling. Using a rubber spatula, spread the meringue out to the edge of the crust, keeping it piled highest in the center of the pie. Make sure the meringue touches the fluted edge of the crust, sealing the filling underneath. If desired, use the back of a soup spoon to swirl and lift the meringue, making peaks.
5. Bake until the meringue is golden brown, with dark brown peaks, about 15 minutes. Cool the pie on a rack to room temperature before serving.
This pie is best made the day it will be served, to avoid the egg whites “weeping” where the pie filling and topping meet. This pie can keep up to 2 days in the refrigerator. To store, cover the pie, tented loosely with foil coated with cooking spray on the side facing the meringue to avoid sticking.
Serves 8 |
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Potato & Corn Chowder
4 large Yukon Gold potatoes, cut into ½ inch cubes, skin left on
1 large onion, chopped
2 cups water
1 tsp chicken or vegetable bouillon powder
2 tsp dried parsley
½ tsp salt
¼ tsp pepper
1 (14.5 oz) can cream style corn
1 (14 oz) can whole kernel corn, drained
1 cup plain soymilk (soy milk)
1. In a medium saucepan, combine the potatoes, onion, water, bouillon, parsley, salt and pepper. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 to 20 minutes.
2. Remove pan from heat and stir in both cans of corn. Put two cups of the mixture into a blender and briefly puree. Do not overblend or potatoes will become gummy.
3. Return the pureed mixture to the saucepan, stir in the soymilk (soy milk) and heat thoroughly.
4. Adjust spices and seasonings to taste.
Yield: 6 cups. Serving size: 1½ cup. Per serving: 370 calories, 3 g fat (0 g sat fat), 12 g protein (1.5 g soy protein), 79 g carbohydrate, 1055 mg sodium, 0 mg cholesterol, 8 g dietary fiber. |
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Sesame Tofu & Spinach Pasta
Extra Firm Tofu, Asian Pasta Spinach Noodles
½ pkg Nasoya Extra Firm Tofu drained and pressed
1 pkg Nasoya Spinach Noodles
4 tsp olive oil
12 asparagus spears trimmed
1 yellow bell pepper cut into strips
2 cloves of garlic minced
7 cherry tomatoes cut into halves
4 tsp sesame seeds
2 tbsp chile sauce or chili oil (to taste)
soy sauce
1. Boil water and cook Nasoya Spinach Noodles following package directions.
2. Meanwhile, take Nasoya Extra Firm tofu (drained and pressed) cut into strips and cover all sides with soy sauce. Heat 2 teaspoons olive oil in a small non-stick skillet over medium heat. Roll tofu in sesame seeds and add tofu to skillet, saute until golden brown and set aside.
3. Heat 2 teaspoons olive oil and garlic in wide non-stick skillet over medium heat. Saute asparagus, yellow bell pepper for 5 minutes or until tender. Add cherry tomatoes to skillet and saute for 2 minutes.
4. Toss spinach pasta, vegetables, tofu and chili sauce/oil in medium bowl and serve.
Makes 4 servings. |
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Soy Pancakes
1 cup soy flour
2¾ cups all-purpose flour
3 tbsp baking powder
3 tbsp sugar
1½ tsp salt
3 eggs
3 cups soymilk (soy milk)
6 tbsp soybean oil
1. Mix all ingredients together until moistened. Add extra soymilk (soy milk) for thinner pancakes.
2. Spray griddle with a non-stick cooking spray and preheat to 350° F.
3. Pour ½ cup of batter on griddle for each pancake.
Yield: 16 servings. Serving Size: 1 pancake. Per serving: 188 calories, 7 g protein (2 g soy protein), 23 g carbohydrate, 7.5 g total fat (1.3 g sat fat), 441 g sodium, 41 mg cholesterol, 1 g dietary fiber. |
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Soymilk (soy milk) Chocolate Chip Cookies
4 oz unsalted butter
½ cup light brown sugar
½ cup white sugar
3½ tbsp plain soymilk (soy milk)
1 tsp vanilla
2 cups flour
1 tsp salt
1 tsp baking soda
¾ lb chopped good quality chocolate, or ¾ lb chocolate chips
1. Cream margarine and sugars.
2. Slowly add soymilk (it’s an egg substitute), cream well, add vanilla.
3. Mix dry ingredients, add to creamed mixture, fold in chocolate.
4. Drop by teaspoons on parchment lined cookie sheets.
5. Bake at 350 degrees until golden brown. |
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Spinach Cheese Rolls
1 10-inch sheet pre-made puff pastry
1 10-ounce package frozen chopped spinach
6 ounces soy mozzarella cheese, grated
¼ cup soy parmesan cheese
1 small leek, minced, while only
1 garlic clove, minced
¼ cup soymilk (soy milk), or as needed
1. Thaw the pastry for 30 minutes. Preheat the oven to 400 degrees F.
2. Thaw the spinach. Squeeze by handfuls to remove excess water. Combine the spinach, cheese, leek, and garlic in a bowl and set aside.
3. Unfold the pastry onto a flat surface and brush with soymilk (soy milk).
4. Top the entire surface with the spinach mixture and, beginning on a long side, roll up jelly-roll style. Cut crosswise onto 18 slices. Brush with soymilk (soy milk) an place on parchment-lined cookie sheet.
5. Bake for 15 minutes or until golden brown. |
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Thai Tofu Kabobs
Marinade:
1/3 cup fresh lime juice (about 2 limes)
1 tbsp soy sauce
1 garlic clove, chopped
2 tbsp chopped Thai or Italian basil
½ tsp red hot pepper flakes
¼ tsp freshly ground black pepper
¼ cup olive oil
1 pound firm or extra firm tofu, pressed in one block
4-inch piece of cucumber, peeled
8 cherry tomatoes
1 medium red onion halved vertically and cut into ½ -inch crescents
1. To make the marinade, combine the lime juice, soy sauce, garlic, basil, red pepper flakes, black pepper, and olive oil in a resealable plastic bag.
2. Cut the pressed tofu into 12 cubes. Add the tofu to the bag. Marinate in the refrigerator for at least 4 hours, up to 24 hours.
3. Soak four 10-inch bamboo skewers in water for 15 minutes to 30 minutes. Preheat a grill to medium-high or a broiler.
4. Halve the cucumber lengthwise. Use a teaspoon to scoop out the seeds. Cut each piece crosswise into 1-inch crescents.
5. To assemble the kebabs, slip a cucumber piece almost to the bottom of a skewer. Add a tofu chunk. Slip on 2 or 3 onion crescents, followed by a tomato. Repeat, adding another piece of tofu onion and tomato. Make up to three or more skewers in the same way.
6. Grill or broil the kebabs for 2 minutes. Brush them with some marinade. Cook another minute. Turn and cook until the tofu is hot and the vegetable lightly charred, 2 to 3 minutes, brushing them with marinade halfway through the cooking. Serve hot. |
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Three Bean Salad
1 cup canned black soybeans, rinsed and drained
One 10½-ounce can chickpeas, rinsed and drained
1 cup frozen cut green beans, defrosted
½ cup finely chopped red onion
Freshly ground black pepper
Dressing:
2 tbsp distilled white vinegar
2 tbsp sugar
1 tbsp coarse mustard
½ tsp salt
1 tsp canola oil
1. Combine the soybeans, chickpeas, green beans, and onion in a bowl.
2. To make the dressing, whisk the vinegar with the sugar, mustard, and salt until the sugar dissolves. Whisk in the oil.
3. Pour the dressing over the beans and mix to combine. Season to taste with freshly ground black pepper.
4. If possible, let the salad sit for 30 minutes before serving to allow the flavors to meld. (It will keep for up to 3 days, tightly covered and refrigerated. Bring to room temperature before serving. |
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| Recipes taken from SoyFoods.org |
| If you have a healthy recipe to add to A Weigh of Life, Inc.© web site, please email to: recipes@aweighoflifenutrition.com |
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