- Course: Beverage
A popular milk substitute is Soy Milk, a plant-based non-dairy beverage. From soybeans, this milk is produced. Numerous companies add vitamins and minerals, like calcium and vitamin D, to their soy milk. It has a nutritional composition, a creamy texture, and a wide range of culinary applications.
This milk is made by grinding soybeans, soaking them in water, cooking them, and then straining the mixture to separate the solids from the liquid. It is then sweetened, flavored, and packaged for sale at stores or as part of a meal plan for people with dietary restrictions or allergies.
Nutritional Fact
- Calories: 80
- Fat: 4 grams Saturated fat: 0.5 g
- Carbohydrates: 3 g
- Fiber: 2 g
- Sugars: 1 g (0 g added sugars)
- Protein: 7 g
Storage
After the date stated on the container, it can be kept on the shelf at room temperature for a number of months. No matter the variety, once opened, it needs to be consumed within 5 to 10 days. Refrigerated it should be used within a week after opening.
Benefits of Soy Milk
Good for bones
It is packed with calcium and vitamin D, both of which are essential to maintaining healthy bones. It’s also been shown to help prevent osteoporosis, arthritis, high blood pressure, and even cancer.
Promotes heart health
Soy milk has been shown to help lower your cholesterol and blood pressure, as well as reduce the risk of a heart attack. Research shows that soy consumption can also prevent diabetes, prostate cancer, and breast cancer.
Helps in weight loss.
The high amount of protein and fat in soy milk can help you lose weight by making you feel fuller, but it also helps regulate blood sugar levels. This is because the combination of plant protein and carbohydrates in soy milk helps slow down the absorption of sugars into your bloodstream, which promotes a feeling of satiety.
This prevents overeating and can lead to weight loss over time. When you want to lose weight or are looking for something low in calories but high in nutrients, soy milk is right for you.
Recovery after exercise
Soy milk contains protein, which is the building block of muscle. It’s a great source of protein, containing all nine essential amino acids your body needs. Protein helps in recovery after exercise and helps build muscle, strength, and endurance. Soy milk also contains many other nutrients important for healthy muscle growth including iron, calcium, and B vitamins.
Cures skin conditions and promotes hair growth.
It is one of the best sources of vitamin E. Vitamin E is an essential nutrient that’s good for your skin, hair, and nails. It helps keep them soft and healthy by improving blood circulation to them. It also contains a lot of protein, which is important because protein helps keep hair strong and thick.
Is soy milk good for you?
Yes, Protein which is necessary for developing muscle, is abundant in soy milk. It’s also a wonderful substitute for vegans and those who are lactose intolerant. It is high in healthful fats like omega-3 fatty acids and can be used in recipes in place of cow’s milk.
There are many other milk choices here if you are not a fan of soy. Please give the Quinoa Milk a try or the Almond Milk which is another favorite.
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Ingredients
- ½ cup dried organic soybeans
- 4 cups filtered water (or use the fill line in your milk maker)
- Optional:
- 1–2 dates or 1 tbsp maple syrup (for sweetness)
- ¼ tsp sea salt
- ½ tsp vanilla extract
Instructions
- Soak the Soybeans
- Rinse the soybeans thoroughly and soak in water for 8–12 hours (overnight is best). Drain and rinse well before using.
- Add to Milk Maker
- Add soaked soybeans to your milk maker’s filter basket or directly into the jug (depending on your machine’s design).
- Add Water
- Pour in filtered water to the max fill line or as per your model’s instructions.
- Optional Add-ins
- If sweetening, add the pitted dates, salt, or vanilla now (some models prefer flavoring after blending).
- Start the Machine
- Select the soy milk or nut milk function (usually 15–25 minutes depending on your machine).
- Strain (if needed)
- Some machines come with a fine mesh filter; if not, strain through a nut milk bag or fine cheesecloth for smoother milk.
- Cool & Store
- Let it cool slightly, then store in a glass jar in the fridge for up to 4–5 days.
Notes
✅ Tips:
• Shake well before each use—natural separation is normal.
• Save the okara (soy pulp) to use in muffins, veggie patties, or breads!
• You can boil the soy milk after processing if your model makes raw milk—this improves flavor and digestibility.
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