Cranberry Raspberry Smoothie

Ingredients

  • 1 cup vanilla soy milk
  • 1/2 large banana
  • 2 Tbs frozen cranberry juice concentrate (undiluted)
  • 1/4 cup frozen raspberries

Directions

Place all ingredients in blender and puree until smooth. Serve immediately or refrigerate.

Yield: 1 1/2 cups. Serving size: 1 1/2 cups. Per serving: 272 calories, 4 g fat, 0.5 g sat fat, 11 g protein, 48 g carbohydrate, 110 mg … Read More »

Muesli with Soynuts & Dried Fruit

Ingredients

  • 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

Directions

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. … Read More »

Purple Power Shake

Ingredients

  • 1 cup vanilla soy milk
  • 1 cup firm tofu (about 6 oz.)
  • 3/4 cup fresh or frozen, unthawed blueberries
  • 1 tsp almond extract
  • 2 scoops soy protein powder (1 scoop is about 3 Tbs)

Directions

Place all ingredients in blender and mix on high until thoroughly blended and mixture is smooth and creamy. Serve immediately or refrigerate.

Yield: 2 1/2 cups. Serving … Read More »

Cinnamon Honey Dressing

Ingredients

  • 3/4 cup vanilla low fat soymilk
  • 1 package (12 ounces) firm silken tofu
  • 2 Tbs honey
  • 2 tsp vanilla extract
  • 2 tsp ground cinnamon
  • 1 Tbs lemon juice

Directions

Place all ingredients in blender or food processor and mix well. Store in
refrigerator. Serve over fresh fruit or tossed lettuce salad. Also, makes a delicious dip for fresh fruits.

Yield: 2 cups. Serving Size: … Read More »

Creamy Italian Dressing

Ingredients

  • 1 cup plain soy milk
  • 1 (12 oz.) package firm tofu
  • 2 (0.7 oz.) packages dry Italian dressing mix

Directions

Mix all ingredients in blender or food processor until smooth and creamy. Refrigerate.

Yield: 2 1/2 cups. Serving size: 1/4 cup (4 Tbs). Per serving: 40 calories, 1 g fat (0 g sat fat), 3 g protein (3 g soy … Read More »

Pasta with Cream Sauce and Mushrooms

Ingredients

  • 1 tablespoon olive oil
  • 2 tablespoons chopped onions
  • 2 cloves garlic, minced
  • 1 teaspoon oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • 1/4 cup white wine
  • 1-2/3 cups soy milk
  • 1/4 cup margarine
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1 bay leaf
  • 1/4 cup flour
  • 2 cups fresh vegetables, cut into small pieces (try broccoli, mushrooms, cauliflower, and zucchini)
  • 1 pound pasta, cooked

Directions

In a large saucepan, heat … Read More »

Curried Carrot Soup

Ingredients

  • 6 medium carrots, thinly sliced
  • 2 cups vegetable stock
  • 1 small onion, chopped
  • 1/2 cup plain soy milk
  • 2 teaspoons curry powder

Directions

Combine all ingredients except the soymilk and cook over medium heat until carrots are tender. Pour into a blender and puree until smooth. Stir in the soymilk. Cook over low heat until hot. Serves 4.

Per serving: 64 calories, … Read More »

Ranch Salad Dressing

Ingredients

  • 1 1/4 cups soy or dairy milk
  • 1 (12 oz.) pkg silken tofu
  • 1 (1 oz.) pkg ranch salad dressing mix packet

Directions

Put the soymilk, silken tofu and dressing mix into a blender container. Whirl until well blended, scraping down sides if
necessary. Put dressing into a jar and store in the refrigerator.

Yield: 2 1/2 cups (10 servings). Serving … Read More »

O’Brien Potato Wedges

Ingredients

  • 2 cups diced potatoes
  • 1/4 tsp salt
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1 1/4 cups soy milk
  • 3 egg whites
  • 1 Tbs soybean oil
  • 3/4 cup flour (may be all or part whole wheat)
  • 1 tsp baking powder
  • 1 Tbs dried parsley
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper

Directions

Preheat the oven to 400° F. Steam the potatoes or cook in a little … Read More »

Super Soy Protein Smoothie

Ingredients

  • 1 cup soymilk, vanilla
  • 2 scoops soy protein powder

Directions

Mix well in blender until soy protein powder is completely dissolved. Serve immediately. Makes 1 serving (about 1 1/4 cups)

Yield: 1 serving. Serving size: 1 1/4 cup. Per serving: 250 calories, 5 g total fat (0 g sat fat), 25 g protein (25 g soy protein), 26 g … Read More »