Sarita's Sensations

Your weekly guide to healthy,delicious,

 

(and easy!) Latin eating and drinking

Cutting thru the Clutter

 

Some shoppers rise to the challenge when presented with an overwhelming array of options. They like to suss out all the details, weigh the options, and make their final choice based upon best price, best quality, or simply the best package. However, with the growing number of food items on the grocery shelves these days, even the most committed shopper may become overwhelmed by all the options.

 

For instance, have you stopped to look at all the new products in the dairy aisle lately? Coconut, hemp, almond, rice, soy - the shelves are heaving with milk alternatives. So which one do you choose? While some studies have found positive benefits in all five ingredients, the facts and figures behind soy make it a standout product.

 

Like cow's milk, soy milk is a good source of protein. Soy protein is the only plant protein equivalent to animal protein, meaning it has all the amino acids needed to support normal growth and development. Recently, the 2010 Dietary Guidelines Advisory Committee concluded that soy milk is the best alternative for people who do not consume cow's milk because of allergies, lactose intolerance, or cultural and religious reasons.

 

Additionally, foods made with soy are found to be a big winner with kids who have picky palates. Soy foods are a great flavor chameleon, so they take on the flavors of whatever they are made with and can be tailored to kids' taste preferences. A study in the April Journal of School Health took popular menu items at a middle school cafeteria, including macaroni & cheese, burgers, chicken nuggets, and milk, and replaced them with soy foods. Kids ate just as much of the soy foods as they did of traditional menu items.

It is good to store a few of these facts away, so that the next time you turn down the supermarket isle, you can feel confident in knowing you are making the right choice for you and your family.


Southwestern Bean Dip

 

Serves 2 cups
No one will suspect there is soy in this rosy, zesty dip. The hot kick comes from chipotle chiles. Serve with baked chips or vegetables.

 

Ingredients
One 15-ounce can soybeans, rinsed and
drained
1 large garlic clove, chopped
3 tablespoons tomato paste
2 tablespoons white vinegar
1 tablespoon canola oil
1/4 cup cilantro leaves
1 teaspoon sugar
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon onion powder
1/4 teaspoon chipotle powder
1 teaspoon salt
Freshly ground black pepper

 

Preparation
Place the beans, garlic, tomato paste, vinegar, oil, cilantro, sugar, cumin, oregano, onion and chipotle powders, and salt in a food processor. Process until they are well blended, stopping two or three times to scrape down the sides of the bowl.

 

Nutrition Analysis Per 2 Tablespoons:
82 calories, 7g protein, 5.5g carbohydrate, 3.7g fat, 0.1g saturated fat, 0mg cholesterol, 0.5 g fiber, 185 mg sodium.

 

Recipe courtesy Soyfoods Association of North America

Tofu Flan

Makes 6 servings
Tofu is a natural substitute for eggs in flan. The taste and consistency of this soy version is almost indistinguishable from the original.

 

Ingredients
12 ounces silken, firm tofu
6 ounces soy cream cheese
1/4 cup soy milk
2 tsp vanilla extract
1/4 cup honey
6 tsp brown sugar

 

Preparation
1. Put all ingredients except the brown sugar into a food processor or blender and mix until completely smooth.

 

2. Divide evenly among 6 custard dishes and bake for 15 minutes, until firm. After 15 minutes, sprinkle 1 teaspoon of brown sugar on each custard dish. Continue baking for 5 more minutes, or until the tops have browned

 

3. The flans can be served warm if desired, but the consistency improves with chilling. Let cool to room temperature before refrigerating for at least an hour.

 

Nutrition Analysis Per Serving:
250 calories; 15g fat; 0mg cholesterol; 19.5g carbs.; 11g protein; .8g fiber; 96mg sodium

 

Recipe courtesy of Soyfoods Association of North America

 

 

 

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