Hey guys, lets talk about this super cool topic. My sweet and beloved friend Carina introduced me into the world of soy milk production. She and her grandmother have a lot of practice, both of them are not vegan, but yet they know about the health benefits of homemade soy milk and its versatile by-product okara. We thought it would be such a good idea to spend a Sunday morning together, we made lots of soy milk and decided to use the okara for our yummy cardamom granola. Basically we made ourselves breakfast for the rest of the week.
– HOMEMADE SOY MILK & GRANOLA –
500 grams of soybeans are about 5 liters of pure yummy soy milk. Thanks to the media you probably think that soy is bad for you and for the planet. So first, soy can be bad for the planet if produced in huge quantities for meat production. Yes, this kind of soy destroys the planet and our rainforests. Conclusion: if you think soy is bad you shouldn’t eat meat. Also, most negative articles I read about soy are talking about soy production in the states. You can find so many organic soy-products from Austrian farmers in health food stores or you easily do it yourself. In Asia soy has always been a very important food source and their longevity, low rates of obesity and overall good health are very persuading to me. So how do you feel about soy?
for x; vegan, gluten free, sugar free
HOMEMADE SOY MILK
– 500g organic soy beans
– sea salt
– blender & cotton bag
1. Soak soy beans the night before, for about 12 hours.
2. The next day (sunday?) rinse and drain them well and get some motivated people to help you to debitterize which basically means remove skin from soy beans. This will take a while but it most certainly is a great experience to share with your friends and loved ones. Get your hands wet and dirty, people!
3. So next step finely blend 1 cup of soy beans with 3 cups of water. You may have to do this several times because 500 grams of soy beans means about 5 liters of yummy homemade soy milk.
4.Get the biggest pot you can find, add a sieve and a finely mashed cotton bag, kitchen towel or anything similar and pour in your blended beans.
5. Now start pressing out milk. Keep pressing as long as you have some pretty dry okara left. Fill up the pot only half with raw soy milk, because now you have to cook it for about 7 to 10 minutes. Be careful and stir constantly because it will eventually boil over. At least that is what happened to us 😉
6. Before bottling it add some sea salt, this will enhance the flavor. You can also add some sugar if you want it to be sweeter. I recommend coconut sugar.
7. Anyway put okara aside and repeat process until no soybeans are left. Let milk cool down before storing it in your refrigerator. Consume within a week.
8. You can freeze okara and use for baking cookies, bread or cakes or as a filling just like curd. It is very versatile and healthy, so we decided to use it for our granola. Read below.
for 2; vegan, gluten free, sugar free
– 2 handfuls of okara
– 5 handfuls of rolled oats
– 2 handfuls of cashews
– 1 handful of almonds
– 1 handful of sunflower seeds
– 2 handfuls of coconut flakes
– 1/2 handful of hemp seeds
– 5 tbsp. organic honey (or agave syrup)
– 5 tbsp. organic virgin coconut oil
– 6 cardamom capsules
1. First, spread okara finely on a baking plate with parchment paper. Bake for 30 minutes on 100°C and stir several times.
2. Get cardamom seeds out of capsules and chop finely.
3. Also chop cashews, almonds and coconut flakes and bring together with rolled oats ground vanilla, cardamom, hemp seeds, okara and sunflower seeds into a baking dish.
4. Slightly heat coconut oil if it happens to be solid and spread together with honey over your granola. Mix in well and of course you can add more of both if you want it to be crumblier and crunchier. Btw: you can use any kind of nuts and seeds, it is up to you.
5. Bake for max. 20 minutes on 130°C. Serve immediately or store in a cool and dry place. Consume within 7 days.
Organic homemade soy milk is a very nutritious drink, it is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. Unlike dairy which is high in saturated fat and cholesterol, soy milk fat is mostly unsaturated with zero cholesterol. The omega-3 and omega-6 fatty acids as well as the powerful phyto-antioxidants in soy can effectively protect your blood vessels from lesions. It is lower in sugar content than regular milk and it gives you an extra dose of fiber, keeping your feeling fuller for longer time. Also it is a rich source of phytoestrogen, a unique plant hormone that can be effective as an estrogen replacement for women during menopause and men who eat a soy-rich diet are less likely to develop prostate cancer. Another positive benefit would be that soy can help accelerate calcium absorption by your body and prevent the loss of bone mass.
Okara is a healthy by-product in the process of making soy milk and tofu. Okara is high in fiber, calcium, potassium and protein. It helps prevent constipation and even cancer of the intestines, as it sweeps off toxins while being digested. It is low in calories which makes it perfect for cakes, cookies, muffins, soups and burger patties. Okara has zero cholesterol and full of essential nutrients such as Vitamin E, K, B1, B2 as well as folic acid, zinc, iron and copper.