ANN/THE DAILY STAR – Soya milk is steadily gaining worldwide popularity as a dairy milk alternative.
It is produced by grinding soya beans and extracting the liquid from the mixture to create a milk-like product.
While this vegan substitute for dairy has been a staple in Asian cuisine, particularly in China, since the 19th Century, the modern demand for non-dairy, vegan, and plant-based foods has led to the popularity of various alternatives like almond milk, pistachio milk, cashew milk, and even oat milk on a global scale.
Soya milk’s versatility in culinary applications sets it apart. Its creamy texture and impressive nutritional profile, including omega-3 fatty acids, anti-inflammatory properties, and antioxidants from flavonoids, make it a standout choice.
Additionally, individuals with lactose intolerance can comfortably incorporate soya milk into their daily routines for tea, coffee, or smoothies without experiencing discomfort such as bloating or gas.
IS SOYA MILK GOOD FOR YOU EVEN IF YOU ARE NOT LACTOSE INTOLERANT OR A VEGAN?
Soy milk has antioxidants; it is anti-inflammatory and potentially has heart-protective properties.
Research also suggests that soya foods may play a role in reducing the risk of chronic diseases, such as heart disease and osteoporosis.
One cup of soya milk has 130 calories approximately, 4.9 grammes (g) fat, 15g carb, 2g fibre, 7g protein, and 10g sugar.
With nine essential amino acids and a good source of protein, it is the powerhouse of nutrition.
HOW IS SOYA MILK MADE AT HOME?
Soya milk can be easily made at home and stored in the refrigerator for a longer period. It is way cheaper than store-bought ones, plus it is very easy to make.
Here’s how you can make it at home:
SOAK: First, you need dry soya beans found easily in the supermarket. Soak three cups of soybean in six cups of water.
Let it stay overnight to soak in all the moisture, getting softened and easy to peel.
Remove the outer skin by rubbing them together. Rinse. If you skip this step, it’s fine but this makes the bean cleaner for better colour of the milk. Drain the water and set aside.
BLEND: In a blender, add three-four pitted dates for extra sweetness and flavour of the milk. You can also add vanilla essence and cinnamon powder if you like.
Now, add peeled soya beans and add water as needed to blend them for two-three minutes into a paste.
After the paste is done, set aside and take a cheesecloth so that you can squeeze the milk through it. You can also use a mesh bag or mesh strainer.
STRAIN: Squeeze the milk through the mesh fabric by taking a spoon full of soya paste and squeezing out as much liquid as possible.
COOK: Pour the mixture into a big pot and add two cups of filtered water and stir. Bring to a boil on medium-high heat, stir and immediately bring it down to low heat so it does not burn. Keep on low heat for two minutes.
Let it cool and pour in a glass or store in the fridge for three-four days or store in a deep fridge for a longer time.
Because of the low sugar content in soya milk, it can be used to make a variety of dishes.
It can be used in desserts and even the main course. You can prepare any dish of your choice.
Also, soya milk can be made into tofu which is a popular ingredient in some Asian dishes. – Simra Khan
