Soy Snack Recipes: Healthy Snacks for Active Kids

Tofu Fudge Drop Cookies

You'll be hard pressed to find a kid willing to turn down some cookies. Here's a recipe that incorporates lots of soy and teaches kids how to measure dry and liquid ingredients.

Ingredients

• ½ pound silken tofu
• ½ cup soybean oil
• 1 ½ cups sugar
• 2 tablespoon vanilla
• ½ cup cocoa powder
• 1 tablespoon soy-milk
• 1 teaspoon salt
• 1 teaspoon baking soda

Preparation

1. Preheat oven to 350 degrees.
2. Blend silken tofu and soybean oil in blender until smooth, and then pour into medium mixing bowl. Add sugar, vanilla, cocoa powder and soy-milk to tofu mixture.
3. In a separate bowl, mix together flour, salt and baking soda.
4. Add dry ingredients to wet ingredients. Mix well. The dough should be fairly stiff.
5. Roll into 1 ½ inch balls.
6. Roll in sugar until coated.
7. Place on cookie sheet 1 ½ inches apart.
8. Bake for 12 to 13 minutes.
9. Cool on a wire rack.

Yields 36 cookies with each cookie containing 68 calories, 7 grams of protein, .008 grams of fiber and 8.7 grams of carbohydrates.

Holly's Snack Mix

Last but not least, here's an easy, sweet and salty snack mix to graze on all day.

Ingredients

• 3 tablespoons sesame oil
• 3 tablespoons honey
• 1 tablespoon low-sodium soy sauce
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 4 cups honey nut toasted rice and corn cereal squares
• 6 cups mini pretzels
• 1 cup soy-nuts
• 1 cups dry-roasted peanuts
• 1 cup candy-coated chocolate pieces
• 1 cup raisins

Preparation

1. Preheat oven to 250 degrees.
2. Whisk together sesame oil, honey, soy sauce, garlic powder and onion powder.
3. Toss together cereal squares, pretzels, soynuts and peanuts in a large bowl.
4. Drizzle oil mixture over cereal mix, tossing gently to coat.
5. Scatter mixture on a foil-lined jelly roll pan and bake for 25 minutes, stirring often to prevent too much browning.
6. Turn off oven and let cereal sit in oven for one hour to continue crisping.
7. When cool, toss with chocolate candies and raisins.
8. Store in an airtight container for up to one week.

Yields 10 cups. Serving size is ½ cup with 221 calories, 6 grams of protein, 3.3 grams fiber and 30 grams carbohydrates per serving.

Recipes courtesy of The Soyfoods Council.

Updated November 29, 2010