Today we will do wonders together by making soy milk in a very simple and natural way, one of the most consumed drinks ever among both lactose intolerant and supporters of the vegan diet. But what are the advantages of soy milk compared to animal milk?
- First of all it is lactose-free, so even those who are intolerant to this sugar (omnipresent in animal-derived milks) can safely consume it.
- Then, soy milk is cholesterol-free because it is prepared exclusively with vegetable matrices
- Its lipid fraction is rich in unsaturated fats, the so-called "friends of health" of which unfortunately the animal counterpart is rather lacking.
- Soy milk is much more digestible than cow's milk because it is free of casein, proteins that instead abound in animal-derived milk
- It seems that regular intake of soy milk can somehow prevent some cancers such as prostate, colon and breast cancers.
Video of the Recipe
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Identity Card of the Recipe
- 44 KCal Calories per serving
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Ingrediants
- 100 g of yellow soy
- 1 liter of water
- 16 g (equal to 2% of the weight of the milk obtained) of cane sugar
Materials Needed
- Mixer (1L capacity)
- Bowls
- Large saucepan with lid
- Colander
- Clean tea towel
- Glass bottle for storage
- Wooden ladles
Preparation
Before starting the preparation of soy milk, it is important to soak the yellow soybeans for at least 1 night (8-12 hours): in this way, the seeds swell and the extraction of the "milk" is facilitated. .
- After soaking the yellow soybeans, drain them well and rinse them with running water to eliminate the anti-nutritional elements (oxalates and phytates).
- At this point, pour the soaked soy (from 100 g of dry soy you get about 250 g of soy soy) in a mixer with 700-800 ml of water; then operate the tool until you get a soy "smoothie".
- In a large saucepan, pour the liquid obtained and, with the remaining water, rinse the container to recover any soy residues that have been trapped in the beaker.
- Bring everything to a boil for 20-25 minutes: you will get a very liquid mush made up of soy milk mixed with the chopped puree.
Attention
From the moment the liquid and the chopped soy start boiling, a foam will form which will tend to escape: to avoid this, it is recommended not to cover the pot completely (but to leave the lid tilted) and to maintain a rather gentle flame. , while ensuring a constant and light boiling.- Allow everything to cool inside the container to facilitate the subsequent procedure of "squeezing" the cloth.
- So prepare a colander and place it inside a large, capacious bowl. Cover the colander with a clean tea towel that does not smell of detergent.
- At this point, after 20 minutes of cooking, pour the contents of the saucepan into the cloth: in this way, the soy milk will end up in the bowl below, while the residual puree (called OKARA) will remain trapped in the cloth.
How to reuse the okara?
Do not throw away the okara: it is in fact possible to reuse it for the preparation of delicious side dishes or crunchy vegan meatballs.- To facilitate dripping, it is possible to wring the cloth with your hands: for this reason, it was recommended to let the liquid in the saucepan cool before filtering it.
- The soy milk is therefore ready to be consumed. Those who do not particularly like the natural flavor of soy milk can add a little brown sugar. The recommended amount of sugar should correspond to 2% of the weight of the soy milk obtained. From 800 ml of milk, for example, 16 g of brown sugar are needed to obtain an extremely pleasant drink. Alternatively (or in addition) it is also possible to dip a vanilla bean into the milk: in this way, the milk will be very aromatic.
Alice's comment - PersonalCooker
An excellent alternative to cow's milk, soy milk is immediately ready. Once cooled, you can keep it in the refrigerator for a few days. If you sterilize it, you can consume it even after several weeks. Another advantage of this milk? Clearly the cost, much lower than the ready-made one !!
Also try the banana flavored hazelnut soy milk!Nutritional values and Health Comment on the recipe
Soy milk is an "alternative to cow's milk. E" cholesterol-free, low in saturated fat and rich in polyunsaturated fatty acids; moreover, it does NOT contain lactose, but sucrose and also provides a small dose of dietary fiber. Attention! Homemade soy milk does NOT contain significant calcium, therefore it cannot replace that of animal origin.
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