April Recipe(s) of the Month: Soy Staples for Cooking and Baking
Easy recipes to increase plant-based products in your diet without breaking the bank!
In celebration of Soy Foods Month, I want to share some game-changing discoveries I made in my kitchen over the past few years.
If you see a soy farmer today, thank them for their contribution to healthy food options!
If you like the taste of butter but need a dairy-free or low-saturated fat option, look no further than your grocery store.
There are lots of flavorful plant-based butter products available today. One tip: not all plant-based butter are created equal.
Always look at the ingredient list on the back.
If the first ingredient is water, the plant-based butter will be creamy and can be an excellent spread for toast and for use in baked potatoes and other vegetable dishes. This type of plant-based butter is lower in both calories and fats. If you want to decrease fats in your diet, this product can be a great option. For baking and sauteing food, I prefer plant-based butter with oil as the first ingredient. The quality of both is amazing.
When I was first diagnosed with Alpha Gal I was not sure how I could bake anymore. I mourned the anticipated loss of favorite family dishes and desserts like mashed potatoes, lasagna, enchiladas, bread pudding, any pudding, coconut cream pie, buttermilk pie . . . it was a long list!
The nutritional profile of soy milk is the gold standard for plant-based milk. Soy milk is recognized by USDA as the only dairy alternative that is nutritionally equivalent to dairy for USDA’s MyPlate credit. Because of soy’s healthy oil profile, it also performs great for cooking and baking.
One rule of thumb: When baking or cooking I prefer unsweetened/unflavored soymilk. I purchase shelf-stable soy milk which lasts for months in my pantry.
Recipes for soy milk (and cream), soy buttermilk, soy sour cream, and soy cream cheese are below. Save this URL link to your computer so you can access these recipes with one click or download the pdf.
Do you need all of the saturated fat in your current recipes for them to taste good?
Come to find out, no you don’t.
Soy has just enough heart-healthy oil to make the cream work well in a latte as well as the sour cream and cream cheese in your dips, sauces, and baked goods!
Put these kitchen staples to the test in your kitchen.
What do you have to lose?
Enjoy!
Soy Staple Recipes:
Soy Milk from Scratch: B&B’s Rich Soy Milk Recipe
Use this recipe to make delicious homemade soy milk. It may require some effort, but the velvety richness and purity of flavor make every step worth it!
Soy Buttermilk: Easy Peasy!
Use the B&B Rich soy milk recipe from scratch for your base for the most delicious and nutritious product.
Add 1 tablespoon of lemon juice to a one-cup measuring cup.
Add unsweetened/unflavored soy milk up to the 1 cup line and stir.
Let the soy milk and lemon juice sit at room temperature for 10 minutes while it thickens.
Soy buttermilk can be made ahead and stored for up to five days in the refrigerator.
Soylicious® Sour Cream
Prep Time: 10 Minutes
Makes 2 cups
INGREDIENTS:
14-ounce package of soft silken tofu (any tofu will work – look at note below)
2 ½ Tablespoons of lemon juice
1 Tablespoon of extra-virgin/extra light taste olive oil
1 Tablespoon of apple cider vinegar
1 Teaspoon of Dijon mustard
½ Teaspoon of sea salt (or table salt)
½ Teaspoon of onion powder
½ Teaspoon of garlic powder
Directions:
Step 1: Get out a small food processor. (I use the small processor attachment for my Ninja smoothie maker).
Silken tofu is incredibly soft. If you have a fine strainer, you can open the package and strain the excess water off the tofu. If you don’t have a fine strainer, simply spoon the tofu into the processor.
Add all the additional ingredients to the tofu in the processor.
Step 2: Blend for 3 minutes on the high setting (the smoothie setting on the Ninja).
Taste and add any additional ingredients based on your taste. Store until use in refrigerator up to two weeks.
NOTE: You can change the consistency of the sour cream based on the type of tofu you use. For soups I like to use the silken soft, for casseroles and dips I like to use firm tofu. Any type of tofu will work with this recipe.
Soylicious Cream Cheese
Prep Time: 5 Minutes
Serves 4
Ingredients
14.5 ounces of extra firm tofu
3 Tablespoons lemon juice
2 Tablespoons tahini
½ teaspoon of sea salt (plain salt can be substituted)
Directions
Step 1: Remove the excess water from the tofu.
Drain the tofu in a strainer in the sink.
Wrap the tofu in several paper towels and squeeze excess water out of the tofu.
It will break up, but this is OK.
Step 2: Mix the ingredients in a small food processor/blender. It is easy!
Break the tofu into chunks and place in the processor.
Add remaining ingredients and blend for 5 minutes until the mixture is exceptionally smooth.
Chill for 2 hours and serve.
Can be prepared ahead and stored in the refrigerator. Best if used within one week.
Small Steps to Health and Wellness Matter!
See for yourself:
