These days we come across a lot of conversations among people with regards to choosing the right milk and getting away from animal based products to an extent it has been observed that many are moving towards the other options now easily available and in fact offering the same or even better amount of nutrition benefits to our body, while most of us have had a habit of having a glass of milk a day it’s a good change switching over to soy milk!
Soy milk is one of the plant based healthy and nutritious ingredient produced by soaking & grinding soy beans, bringing the mix to a boil and then filtering out the particulates and this is how it emerges and further it is a stable emulsion of oil, water & protein.
I often come across queries where people tend to ask if soy milk is a good option in our daily life with regards to culinary and international cooking in various recipes etc, and does it kind of give out the similar output as the regular milk would do?
The concept is pretty simple before we adapt to any change we need to first fully accept change! that is how life becomes 80% easy and for the rest 20% keep exploring is the way of life. Recently I also enjoyed a cuppa of turmeric latte made with soy milk and it was simply awesome!
Some people also always had a concern about its little pre-dominant taste and flavor, it is easy to overcome that as well with a few tricks in the kitchen by adding our spices, herbs and natural ingredients it just works fine.
The original form of soy milk is a natural byproduct of the manufacture of tofu. Being a part of plant based commodity soy milk is also naturally low in saturated fats and cholesterol free, which means that it is a great option to substitute regular milk for weight management systems all the way great up to the heart & its care.
Soy contains all the nine essential amino acids/fatty acids while being a fantastic source soy milk is also high in protein and has a perfect balance of fats and carbohydrates as a part of its composition. Soy milk also happens to be a great source of essential vitamins and minerals needed by us including Vitamin –A, Vitamin B-12 & Potassium which are required by us as a part of dietary requirements.
While some have tried it once or twice as a part of experiment and
Health Benefits of Soy Milk:
Soy milk is beneficial and aids in maintaining optimal blood pressure in diabetic patients.
Soy milk is considered good for improving cardio- vascular health.
Soy milk is an instant energy booster and good for bones.
It is also regarded as an excellent weight loss supplement.
Soy milk improves our bodies lipid profile.
Helps and assists in treatment of arthritis.
Though it is not very high in calcium levels which is why we fortify soy milk based products & it does help us in constipation issues since it is light and easy to digest.
Soy milk is low in sugar and fat content as compared to regular cow milk.
Soy milk is full of fiber and gives us a feeling of fullness for a longer time also helps curb hunger pangs.
Culinary Uses of Soy Milk:
Besides having a glass full of this great milk I personally found it to be very useful in a number of ways from using it in health shakes and smoothies. It just blends itself and emulsifies beautifully into whatever healthy stuff comes its way in the blender.
Soy milk after a little careful application and thought did work fairly well in a number of desserts and sweet dishes as well from the custards to the soufflé mixes, the chilled and set options to the softy versions.
A brown rice phirni with jaggery, cinnamon and soy milk was one variation to the real phirni which turned out nice.
Soy milk with oat meal and little vegan butter worked well for making a sauce for a baked dish to replace the white sauce.
Adding it to vegan cake mixes, cookies and even breads worked well in terms of color, flavor after being baked.
We also have recipes which have been including curd, ice-creams etc being made as well from soy milk which is truly worth a try.
Stews with soy milk turn to be delicate in texture and intense in flavors as well, a mix veg variety with a little cinnamon and coconut cream just makes it a wow factor.
Health shakes and smoothie concepts have always been top of the charts for many of us when it comes to soy milk, a few good varieties would be the power packed dates with soy and little spice element attached, or the superfood avocado as well goes well into a smoothie concept with a little chia or sunflower seeds etc.
Here are a couple of recipes with soy milk which am sure all of you would love trying at your end, they are simple, varied at the same time there is a health element attached to all of them.
Recipe- 1] Healthy Soy Date Shake
Ingredients
Soy milk- 250 ml
Coconut milk- 100 ml
Date puree- 2- 3 tbsp.
Honey- 1 tsp
Cinnamon powder- 1 pinch
Chia seeds/ pumpkin seeds- 1 tsp
Nuts of your choice- Almonds, Pista, Cashews- 1 tbsp. chopped
Mint/basil for garnish as needed.
Method:
1.Prepare all the ingredients for the recipe.
2. Combine the soy milk, date puree, a sliced banana for some more flavor, add in the nuts, honey, cinnamon powder.
3. Blend it all into a smooth mixture, check for taste and flavor.
4. Serve in a tall glass, garnish with fresh herbs/seeds as desired.
Chefs Variations:
Try the same shake with a combination of banana, chickoo and soy together along with a few slivered almonds and raisins.
Recipe- 2] Soy Avocado Shake
Ingredients
Soy milk- 400 ml
Avocado-1 no.
Fresh mint- 4 to 5 leaves
Green cardamom powder- 1 pinch
Apricots- 3 to 4 chopped
Sliced cashews- 1 tbsp.
Method:
1. Prepare all the ingredients for the shake
2. Peel the avocado, remove the stone and use the flesh part.
3. In a blender jar, combine together all the ingredients
4. Run the mixer to blend all very well, to a smooth texture.
5. Pour the healthy shake into a tall glass, garnish with fresh mint/ nuts/ any seeds like flax seeds or assorted chia/ pumpkin etc.
Serve chilled.
Chefs Variations:
Try the same health drink with additions like berries/ walnuts/ papaya instead of avocado, pine nuts in place of cashews.
Recipe 3] Soy Baked Goodie Pudding
Ingredients
Soy milk- 2 cups
Brown bread- 2 to 3 slices/leftover bread/cake/croissants.
Turmeric- ½ tsp
Cinnamon stick- 1 inch. piece.
Jaggery- to taste[optional]
Peanut butter- 1 tbsp.
Raisins- 1 tbsp.
Sliced nuts- 1 tbsp.
Sliced assorted fruits- banana/ chickoo/ apples-1cup
Cherries/ nuts/mint/ chocolate chips for garnish.
Method:
1. Prepare all the ingredients for the recipe.
2. Warm the soy milk in a saucepan, add jaggery, turmeric, cinnamon stick and stir it well for few mins on a low flame, turn off the flame and add in a little peanut butter and mix.
3. In a baking dish, place the bread cut into small pieces, add a little butter/ vegan butter or almond/cashew butter if desired.
4. Pour the warm soy milk mixture with all the goodies loaded in it and evenly spread all over the dish.
5. Pre-heat an oven at 160 degrees Celsius for 10 mins, cover this baking dish with aluminum foil and bake for 15 to 18 mins.
6. Serve the pudding warm with tea/coffee or at the end of a light meal.
Chefs Variations: Try using leftover brownies as well the same way, also various fruits of your choice can be added tinned or fresh pineapple cubes, dates, pears stewed in a little cinnamon and jaggery syrup taste good too. It is also a good idea to use a little vegan cheese in this pudding, spread a little of it on the bread slices and then use them in the pudding.