Tag Archives: soy

Quinoa, Edamame & Shrimp Salad with Balsamic Vinaigrette

Quinoa, Edamame & Shrimp Salad with Balsamic Vinaigrette at This Mama Cooks! On a Diet - thismamacooks.com

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Gluten Free Miso Glazed Pork Chops with Miso Flavored Quinoa

Gluten Free Miso Glazed Pork Chops with Miso Flavored Quinoa at This Mama Cooks! On a Diet - thismamacooks.com

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Moist Tofu Cornbread

Moist Tofu Cornbread that's also vegan, dairy free and gluten free. Get the recipe at This Mama Cooks! On a Diet - thismamacooks.com

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Non-Dairy Tofu Sour Cream

Non-Dairy Tofu Sour Cream from This Mama Cooks! On a Diet - thismamacooks.com

As promised in my Healthier Lemon Pasta post for this month’s Secret Recipe Club, here’s my version of Tofu Sour Cream is based on a recipe from the Vegan Epicurean. I made the following changes to her recipe:

Vinegar: I used NAKANO Natural Rice Vinegar instead of apple cider vinegar. I find that NAKANO’s rice vinegars have a milder flavor and are less acidic, which I like. You could have a little fun with this recipe and use some of NAKANO’s flavored vinegars, too, like Roasted Garlic or Red Pepper, for a fun flavor twist.

Tofu: I was confused over the type of tofu the Vegan Epicurean used, since I’m not familiar with Mori Nu lite silken tofu (firm). Is it firm or silken? After doing a little research, I found out that all of Mori Nu’s tofus are silken and come in soft, firm or extra firm. However, other brands’ silken tofus are actually soft tofus, which are good for soups, dips and smoothies.

I ended up using Nasoya’s Silken Tofu, so the consistency of my sour cream was very runny. This was fine for my Healthier Lemon Pasta, but next time I want to make something the consistency of sour cream, I’ll use a firm tofu. I also changed the amount of tofu used since I like using the full tub. Having a few ounces left over of tofu means I have to remember it’s in the refrigerator and use it in a recipe before it goes bad. Usually, I forget and find a science experiment waiting for me in the far reaches of the fridge. Hate that!

Lemon zest and lemon juice: I cut back on both ingredients and still could taste the lemon. That was fine since I was using it in a lemon flavored dish. However, next time I may cut back even further. I love lemon, but it doesn’t go with everything.

Non-Dairy Tofu Sour Cream from This Mama Cooks! On a Diet - thismamacooks.com

Tofu Sour Cream

Recipe based on this recipe from the Vegan Epicurean


  • 1 (14-16 ounce) package firm tofu, preferably organic
  • 2 tablespoons canola oil
  • 1 to 2 teaspoons fresh lemon juice
  • 2 teaspoons NAKANO Natural Rice Vinegar
  • 1 teaspoon agave, stevia or other sugar substitute
  • 1/2 teaspoon kosher salt
  • finely grated zest of 1/2 lemon


  1. Place all ingredients in a food processor or blender. Process several minutes, until very creamy and smooth.
  2. Firms up when chilled. Refrigerate sour cream until it is ready to be used.
Prep Time: 10 Minutes
Total Time: 10 Minutes
Servings: 2 cups
  • Serving size: varies

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Disclosure: Mizkan, the parent company of NAKANO, provided compensation for this post. All opinions and experiences are my own.

Making Silk Organic Soymilk part of my daily routine #Silk4All

Silk for breakfast

When I learned I had a food sensitivity to whey, I gave up milk and yogurt. This meant no more cereal, no more cookies and milk snacks, and no more smoothies. It also meant that foods like quiche, creamy soups, pancakes, and mashed potatoes were off limits since they also contain milk. Major bummer, right?

Luckily, I discovered alternative milks from Silk like Silk Soymilk and Silk Coconutmilk. (They also make Silk Almondmilk, but since my daughter has a nut allergy I try to avoid having nut products in the house.) Currently, unsweetened Silk Organic Soymilk is my non-dairy milk of choice. Here’s why:

Unsweetened. In my opinion, Silk Organic Soymilk doesn’t need to be sweetened since I enjoy the taste straight from the carton. Unsweetened soymilk is also a great non-dairy milk for cooking. I used in mashed potatoes last night and my family – who can drink cow’s milk – didn’t notice the difference. However, you can get Silk Organic Soymilk sweetened (original flavor) or in vanilla, if you like.

Organic.  When I consume soy products, I prefer them to be organic whenever possible. Silk non-dairy milks, organic or not, are made from non-GMO products.

Calcium. An eight ounce glass of Silk Organic Soymilk has 30% of the recommended amount of calcium. This is important since I have to avoid dairy products and have to get my calcium from other sources.

7 grams soy protein. After attending a trip to Iowa courtesy of The Soyfoods Council, I’ve become a big believer in soy. While I was on the trip, I attended a lecture by Mark Messina, Ph.D. from the Department of Nutrition, School of Public Health at Loma Linda University. He had reviewed current medical studies and concluded that soy does indeed reduce the risk of heart disease. (In fact, the FDA recommends 25 grams of soy protein per day to gain this affect.) He said that studies demonstrate that soy lowers blood pressure and cholesterol. His review of the medical literature also showed that soy reduces the frequency and severity of hot flashes. You can learn more about soy’s health benefits on The Soyfoods Council’s website.

My day with Silk Organic Soymilk

After attending Dr. Messina’s talk, I decided to make soy milk part of my daily routine. I start the day off with Silk Organic Soymilk in a smoothie or in my cereal. At night, since I have perimenopause symptoms like feeling very warm and having insomnia, I drink a glass of Silk Organic Soymilk as a nightcap. I find that it cools me down and helps me sleep better.

Silk Organic Soymilk Nightcap

A Silk Taste for Everyone

No matter what your personal non-dairy milk tastes are, Silk has a product for everyone:

They also have milk in single serve containers, creamers, Silk Fruit & Protein, and during the holidays, Silk Nog.

What’s your favorite way to enjoy Silk non-dairy milks?

Silk-LogoSilk® soy, almond and coconut milks are perfect choices for your healthy lifestyle. More than 30 years ago, Silk set out to make the world a healthier place. Not just for people who drink Silk, but for everyone. Don't let the delicious taste fool you, we're serious about our soymilk, almondmilk and coconutmilk.  With every cup of Silk, you get calcium, vitamin D and the goodness of soy, almonds or coconut. All of our non-dairy milks are free of lactose, cholesterol, gluten, eggs, casein, MSG and worries. Whether organic or natural, all of our Silk products are made with non-GMO ingredients and verified by the non-GMO project.

Disclosure: Compensation was provided by Silk via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Silk.

Healthy appetizers: Edamame & Broccoli Dip

edamame-dipI recently returned from an editors’ trip to Iowa to learn about soy thanks to the folks at The Soyfood Council. While I was there I had the opportunity to sample many versions of edamame dips and hummus. I’ll be sharing some recipes and what I learned about the benefits of soy foods soon here at This Mama Cooks! On a Diet.

Until then, I wanted to share this edamame-based dip recipe from Chef Anthony Stewart, Executive Chef for the Pritikin Longevity Center & Spa , a private wellness spa and weight loss health program, complete with exceptional fitness trainers, nutritionists and renowned spa treatments. The center boasts experts from health to nutrition and fitness to spa and wellness like Chef Anthony, who has won five gold medals in top culinary competitions for his masterful use of foodstuffs like fresh seafood and tropical fruit from his native Jamaica.

Edamame & Broccoli Dip

Recipe by Chef Anthony Stewart

Serving size 1/2 cup


  • 1 pound shelled and cooked edamame soy beans
  • 1 pound over-cooked (softened) broccoli florets
  • 3 tablespoons chopped Vidalia onion
  • 1 tablespoon chopped garlic
  • 1/4 cup fat-free sour cream
  • 3 tablespoons fat-free plain yogurt
  • 3 tablespoons freshly chopped basil
  • 1/4 teaspoon freshly ground black pepper


  1. In a food processor, puree the edamame beans, broccoli, onion, and garlic for 2 minutes.
  2. Transfer to mixing bowl.  Add sour cream, yogurt, basil, and black pepper. Blend until smooth and creamy.
  3. Add lemon juice to taste.
  4. Serve with vegetable sticks, such as carrots, celery, and jicama, or with whole-wheat low-sodium chips.

This Mama’s tips

  • You can find edamame in the frozen food section or near the fresh sushi at your grocery store.
  • Instead of fat-free sour cream, try fat-free Greek yogurt or pureed silken tofu.
  • Edamame and broccoli dip would also make a terrific sandwich or tortilla rollup spread. Or have it on gluten free toast for breakfast!

Recipe and photo used with permission.