Beef and barley soup

What comes to mind when you think about barley? Beer, baby food, and soup are all great examples. Barley is often added to food like soup because it is a great source of additional fibre (1/2 cup of cooked pearled barley contains 2.0 grams of fibre). In a healthy diet, kids 1-8 years old require 19 grams of fibre per day, and kids 4-8 years old need 25 grams per day – so whatever you can do to get some fibre in your diet helps you to have a healthy balanced diet.


1 cup carrots (chopped)

1 cup onions (chopped)

1 cup celery (chopped)

2 tbsp butter

2 cups stewing beef (finely chopped)

6 cups water

6 cups beef broth

1 can of diced tomatoes

1/2 cup dry pearl barley

2 tsp salt

1 tsp ground black pepper


In a large pot, cook onions, celery and carrots with the butter. Once the onions and celery are tender, about 6-8 minutes, stir in the beef.

Cook, stirring often, until the beef is cooked. This should take another 6-8 minutes.

Add the water, beef broth and diced tomatoes. Bring to a boil and stir in the remaining ingredients.

Let the soup cook at a low rolling boil for 30-45 minutes. The barley should be fully cooked and the beef should be tender.

Berry fresh smoothie

Berry fresh smoothie

A delicious smoothie made with fresh Ontario fruit, milk and soft dessert tofu instead of yogurt is a great way to start the day.


1 package Sunrise Dessert Tofu in a flavor of your choice (options include peach mango, coconut, almond, banana, custard)

1 medium banana, ripe

1 cup of fruit juice (eg. orange juice)

1/2 cup of 1% or 2% milk

4 Ontario strawberries

Small handful of Ontario Blueberries


Put all the ingredients in a blender. Blend until smooth.

Serve immediately and enjoy! Feel free to mix up your smoothie with your favourite Ontario fresh picked fruit or substitute different flavours or textures of tofu for something new.

Breakfast panini

Breakfast panini


1/2 pkg tofu, mashed

Pinch of turmeric

1 Tbsp onion, chopped fine

1 Tbsp green bell pepper, chopped fine

1 Tbsp red bell pepper, chopped fine

1 whole wheat panini flatbread

1/2 cup tex-mex cheese, grated

1 Tbsp salsa


Use a fork to mash up the tofu into smaller pieces on a baking sheet. It should resemble the consistency of scrambled eggs. Add a pinch of turmeric for colour.

Mix the chopped onion, green bell pepper, and red bell pepper into the tofu. Bake at 350F for 20 minutes. Check on the mixture and turn as needed to ensure even cooking.

Cut the panini flatbread in half.

Layer on the grated cheese, the tofu mixture, and the salsa onto one half of the flatbread.

Close sandwich with the other half of the flatbread and place onto panini grill, set to medium heat.

Heat and press the sandwich until the cheese has melted and the bread is crisp and golden.

Slice in half diagonally and serve immediately.

Coconut layer cake

Coconut layer cake



1 cup white sugar

1/2 cup butter

1 egg

1/4 cup corn oil

2 teaspoon vanilla extract

1 1/2 cup all-purpose flour

1 3/4 teaspoons baking powder

1/2 cup unsweetened vanilla soy-milk

1 package of sweetened angel-flake coconut


3 cups confectioners’ sugar

1 cup butter

1 teaspoon vanilla extract

1 to 2 tbsp vanilla soy-milk


Preheat oven to 350 degrees F (175 degrees C). Grease and flour two round cake pans.

In a medium bowl, cream together the sugar and butter. Beat in the eggs, then corn oil, then stir in vanilla. Combine flour and baking powder, add to the creamed mixture and mix well. Finally stir in the soy-milk until the batter is smooth. Pour or spoon batter into the prepared pan.

Bake for 30 to 40 minutes in the preheated oven until a knife inserted into the middle of each cake comes out cleanly.

In a standing mixer, fitted with a whisk, mix together sugar and butter. Mix on low speed until well blended and then increase speed to medium and beat for another 3 minutes. Add vanilla and soy-milk and continue to beat on medium speed for 1 more minute, adding more soy-milk if needed for spreading consistency.

Spread icing in between cake layers and on the exterior of the cake with a spatula or icing knife. Pack the flaked coconut on the exterior of the cake to finish.

Creamy tomato soup

Creamy tomato soup

This delicious Tomato Soup uses Soymilk Cream to bring out the flavours of your tomatoes and a nice smooth and creamy taste. You can substitute fresh tomatoes in place of canned, it is a great way to use up those tomatoes from your garden.


1 Tbsp olive oil

1/2 medium onion, diced

1-2 cloves garlic, chopped

1 tsp salt

1 (28-oz) can whole tomatoes, undrained

1 cup vegetable broth

1 bay leaf

1/4 cup chopped fresh basil

1 tsp fresh thyme or 1/2 tsp dried thyme

1 cup Silk Original soymilk

1/4 cup Silk Original Creamer

Fresh ground pepper


Heat olive oil over medium-low heat in a 4-quart stockpot.

Add the onion and sauté for 3-4 minutes. Add the garlic and sauté an additional 3 minutes.

Add the salt, whole tomatoes with juice, vegetable broth, bay leaf, basil and thyme.

Bring to a simmer and cook for 15 minutes, stirring occasionally to crush the tomatoes.

Remove the bay leaf; add Silk, Silk Creamer and a few grinds of fresh pepper.

Purée soup in 2 batches in a blender until smooth and creamy (use caution when blending hot soup).

Adjust salt and pepper to taste. Return soup to pot, heat gently and serve.