Homemade Soy Milk Recipe: Rich in B Vitamins and Plant-Based Protein
Homemade soy milk is a nutritious, versatile, and cost-effective alternative to dairy milk. This simple recipe allows you to create a creamy, protein-rich beverage right in your own kitchen, free from additives and preservatives. Packed with essential nutrients like B vitamins, iron, and plant-based protein, homemade soy milk offers numerous health benefits. It’s an excellent option for vegans, lactose-intolerant individuals, or anyone looking to diversify their diet with plant-based options. By making your own soy milk, you can control the ingredients, adjust the flavor to your liking, and enjoy a fresh, wholesome drink that can be used in a variety of culinary applications, from your morning coffee to baking and cooking.
Nutritional Information
The ingredients and nutrients in homemade soy milk can indeed benefit skin health, hair health, and the immune system. Here’s a breakdown of how:
Skin Health:
Soybeans, the main ingredient, are rich in:
- Isoflavones: These compounds have antioxidant properties that can help protect skin from UV damage and reduce signs of aging. They may also improve skin elasticity and reduce wrinkles.
- Vitamin E: An antioxidant that protects skin cells from oxidative stress, helping maintain skin health and appearance.
- Protein: Essential for collagen production, which maintains skin structure and elasticity.
Hair Health:
Soy milk contains:
- Protein: Crucial for hair growth and strength. Hair is primarily made of protein (keratin), so adequate protein intake is essential for healthy hair.
- Iron: Helps carry oxygen to hair follicles, promoting growth and preventing hair loss.
- Omega-3 fatty acids: Can help nourish the hair and scalp, potentially reducing dryness and promoting shine.
Immune System:
Soy milk supports the immune system through:
- Isoflavones: Have anti-inflammatory properties that can help modulate immune responses.
- Zinc: Essential for the development and function of immune cells.
- Vitamin D (if fortified): Plays a crucial role in regulating immune responses and reducing inflammation.
Scientific explanations:
Isoflavones’ effect on skin: A study published in the Journal of Nutritional Science and Vitaminology found that soy isoflavones can increase skin hydration and improve skin elasticity in middle-aged women.
Protein and hair health: Research in the International Journal of Trichology confirms that protein malnutrition can lead to hair changes including hair thinning and loss.
Isoflavones and immune function: A review in the journal Nutrients discusses how soy isoflavones can modulate immune function, potentially reducing the risk of certain cancers and autoimmune diseases.
The optional ingredients also contribute:
- Maple syrup/honey: Contain antioxidants that can support overall health.
- Vanilla extract: Contains small amounts of antioxidants.
Homemade soy milk as part of a balanced diet can contribute to overall health, including benefits for skin, hair, and the immune system.
Nutritional Information
To provide a detailed nutritional breakdown for this homemade soy milk recipe, I’ll base the calculations on a standard serving size of 1 cup (240ml) of the finished product. Please note that these are approximate values and may vary slightly based on specific ingredients and preparation methods.
Nutritional breakdown per 1 cup (240ml) serving:
Macronutrients:
- Protein: 7-8g
- Carbohydrates: 4-5g
- Fat: 4-5g (mostly unsaturated)
- Fiber: 1-2g
Vitamins and Minerals:
- Calcium: 25-30mg (2-3% DV)
- Iron: 1.2-1.5mg (6-8% DV)
- Magnesium: 30-35mg (7-8% DV)
- Phosphorus: 90-100mg (7-8% DV)
- Potassium: 300-350mg (6-7% DV)
- Zinc: 0.6-0.8mg (5-7% DV)
- Vitamin B1 (Thiamin): 0.1-0.2mg (8-17% DV)
- Vitamin B2 (Riboflavin): 0.1-0.2mg (8-15% DV)
- Vitamin B3 (Niacin): 0.4-0.5mg (2-3% DV)
- Vitamin B6: 0.05-0.1mg (3-6% DV)
- Folate: 30-40mcg (7-10% DV)
Other notable components:
- Isoflavones: 20-30mg (beneficial plant compounds with antioxidant properties)
This homemade soy milk is particularly rich in high-quality plant protein, containing all essential amino acids. It’s also a good source of essential minerals like iron, magnesium, and phosphorus. The unsaturated fats in soy milk, primarily polyunsaturated and monounsaturated fats, contribute to heart health.
If sweeteners are added (maple syrup or honey), the carbohydrate and calorie content will increase slightly. The optional vanilla extract adds negligible nutritional value but enhances flavor.
It’s worth noting that homemade soy milk may have lower calcium content compared to commercially fortified versions. If calcium is a concern, you may consider adding a calcium supplement or consuming other calcium-rich foods alongside your homemade soy milk.
How to Make Homemade Soy Milk: A Step-by-Step Guide
Course: Recipe Collection, Smoothies u0026amp; Drinks, VeganCuisine: MediterraneanDifficulty: Easy1
servings15
minutes70
kcalIngredients
1 cup (200g) dried soybeans
4 cups (960ml) filtered water for soaking
8 cups (1.9L) filtered water for blending
1/4 tsp salt (optional)
1-2 tbsp maple syrup or honey (optional, for sweetness)
1 tsp vanilla extract (optional, for flavor)
Directions
- Rinse the soybeans thoroughly and soak them in 4 cups of filtered water for at least 8 hours or overnight.
- After soaking, drain and rinse the soybeans again.
- In a high-powered blender, combine the soaked soybeans with 4 cups of fresh filtered water. Blend on high speed for about 2 minutes until the mixture is smooth and creamy.
- Line a large bowl with a nut milk bag or cheesecloth. Pour the blended mixture into the bag and squeeze to extract as much liquid as possible. This is your raw soy milk.
- Transfer the soy milk to a large pot and add the remaining 4 cups of water.
- Bring the mixture to a boil over medium-high heat, stirring constantly to prevent scorching.
- Once boiling, reduce heat to low and simmer for 15-20 minutes, stirring occasionally. Skim off any foam that forms on the surface..
- Remove from heat and let cool for a few minutes.
- If desired, stir in salt, sweetener, and vanilla extract to taste.
- Strain the milk once more through a fine-mesh sieve or cheesecloth to remove any remaining solids.
- Allow the soy milk to cool completely before transferring it to clean glass bottles or containers.
- Refrigerate and consume within 3-5 days, shaking well before each use.
Tips:
- Soak the soybeans for at least 8 hours or overnight to ensure they’re soft enough to blend smoothly, which will result in a creamier milk.
When cooking the blended soy mixture, stir constantly to prevent scorching and skim off any foam that forms on the surface for a smoother final product.
For the best flavor and texture, strain the milk twice – once after blending and again after cooking – using a fine-mesh sieve or cheesecloth to remove all solids.
This homemade soy milk is perfect for drinking on its own, adding to your morning coffee or tea, using in smoothies, or incorporating into your favorite recipes. Enjoy the fresh, creamy taste and the satisfaction of creating your own plant-based milk!
