Tag Archives: soy

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

Connect with NAKANO

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

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.

Make entertaining as smooth as Silk (and get Silk soymilk for a Year!) #Silkology

Silk soy mocktail

At your next party, why not forgo the age old question, “Beer or wine?” and ask, “Coconut, almond or soy?” That’s the idea behind the Silkology Facebook page from the folks at Silk soymilk. They’ve worked with award-winning mixologist, Bryan Dayton, to create some fabulous mocktails and cocktails using Silk’s almond, soy and coconut milks.

It could be a lot of fun or setting up a DIY bar at your party, setting out various ingredients, and printing out Bryan’s Silkology recipes(both the mock and the cocktails) for your guests to try. Or recruit a few friends to serve as bar tenders, no previous experience required since the Silkology recipes are very easy to follow!  These drinks would make great luau mocktails or cocktails, and should be a hit considering that people are on the lookout for healthy indulgences when they go out or entertain at home.

The Silkology Banana Mint Slush

I liked Bryan’s recipe for Banana Mint Slush since it’s made from things I usually have in my kitchen like bananas and lime, plus mint from the garden. I had it as a morning smoothie – refreshing, delicious and super healthy since Silk soymilk has as much calcium and Vitamin D as regular milk. However, having it as a cocktail (at dinner time, of course!) with a jiggerful of good tequila would be sublime, don’t you think? I’d like to try this with orange zest instead of lime, too. Wonder what it would taste like with basil instead of mint? Hmmm…

I used Silk Organic soymilk, which is unsweetened. The banana made the drink sweet enough for me, but you may want to add a dash of stevia, honey or agave nectar if you’re using any of Silk’s unsweetened soy or coconut milks. Also, because of the added ice, it makes a huge drink. So if you’re serving Banana Mint Slush at a party, invest in some big pint glasses!

Banana Mint Slush 


  • 1 cup Silk® soymilk, almond milk or coconut milk, any flavor except chocolate
  • 1 banana
  • 6 mint leaves
  • Zest of 1 lime
  • 6 ice cubes


  1. Combine all ingredients in a blender. Blend until smooth.
  2. Garnish with mint and lime.

Why I like Silk’s soymilk and coconut milk

I’m a big fan of Silk’s unsweetened soy and coconut milks. (I don’t drink almond milk, because I have a child with a nut allergy. We try not to have nuts in the house.) Silk’s entire beverage portfolio is certified by the
Non-GMO Project’s Product Verification Program, a system designed to test whether a product has met defined standards for the presence of GMOs through third party verification and rigorous traceability, segregation and testing standards.

Also, Silk Soymilk is made from 100 percent North American-grown soybeans and lets consumers trace the origin of the soybeans used in all Silk products at silksoymilk.com/traceit. In addition, Silk’s educational website, soynutrition.com, also serves as a resource for health care professionals and consumers, providing facts on soy science and soy nutrition. The site works in tandem with and contains content provided by
members of Silk’s Scientific Advisory Board, a panel of industry-leading physicians and nutrition scientists that provide insight and analysis on the latest in soy science research and news, as well as the Silk Nutrition team, an in-house expert panel.

Win a Silkology Prize Package

Silk inspired me to think outside of the glass with their new Silkology-inspired drink recipes. Tell me something new you want to try this summer when entertaining to win a Silkology Prize Package, includes “Silk for a Year” (24 certificates for a free half gallon – a $4.99 value each) and an entertaining drink set (pitcher, stirrer, shaker, tray and glassware)!

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine. Official Sweepstakes Rules.