Choosing Soy Snacks

GGS Media is continuing to discuss soy and this weeks topic is Soy Snacks.

I am a huge snack-er.  I love to eat at least 6 times a day, every few hours.  I have found over the years that this help keep my hunger at bay and helps with my energy supply. 

I choose snacks that have protein, fat and  a little carbs.  Instead of eating my regular snacks, I have found ways to add soy into my snacking habits:

Regular choice of snacks would be:

• Multi-grain crackers with cheese – switch it up with soy cheese
• Trail Mix – try adding dried edamame or soy nuts
• Chocolate Milk – use soy chocolate milk
• Peanut butter and apples slices-switch it up and use soy butter
• Protein Bars – look for ones with soy in the ingredients such as, Kashi Go Lean Crunchy Bars or Kellog’s Special K Protein Bars
• Home-made low fat/ low sugar muffins – try adding soy flour or soy milk
• Vegetables and Greek yogurt dip-switch it with puree silken tofu for the yogurt (flavor as usual)
• Tuna with whole wheat wrap-switch the mayo up with puree silken tofu (flavor as usual)-I love curry in this recipe

I have my very favorite muffins I make for a quick snack or quick on the go breakfast weekly.  These muffins are a great way to sneak fruit and protein into my family’s diet.  I usually make them with regular milk, but I am going to try unflavored soy milk in this recipe and see if my family notices. 

Healthy Berry Banana Muffins

• 1 1/2 cups all purpose flour
• 1/2 cup sugar
• 1/4 cup oat bran
• 2 teaspoons baking powder
• 1/2 teaspoon salt 
• 1/4 cup plain protein powder
• 1 cup mashed ripe bananas (about 3)
• 1/2 cup unflavored soy milk
• 1 large egg
• 2 tablespoons vegetable oil
• 2 teaspoons fresh lemon juice
• 1 1/2 cups fresh blueberries, blackberries, strawberries and raspberries or 1 1/2 cups frozen blueberries, blackberries, raspberries, strawberries unthawed (6 to 7 ounces) or use just one type (the big berries need to be chopped)

Preheat oven to 400°F. Line 12 muffin cups with paper liners. Combine flour, sugar, oat bran, baking powder, and salt in medium bowl; whisk to blend.

Place mashed bananas in large bowl. Stir in soy milk, egg, oil, and lemon juice. Mix in dry ingredients, then blueberries. Divide batter among muffin papers. Bake muffins until tester inserted into center comes out clean, about 20 minutes. Turn muffins out onto rack and cool 10 minutes. Serve warm or at room temperature.

Please note: I have made these muffins for so long, that I really can’t remember where I got this recipe from to give credit.

These muffins are super good and no, my family had no idea their dear recipe had changed. 

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