Are you an avid soy milk drinker curious about crafting your own creamy beverage?
33% of U.S. households regularly consume plant or nut-based milks.
From almond to soy to coconut milk, these alternative beverages can offer a range of health benefits.
What's more, they can also be extremely delicious--68% of Americans buy plant-based milks for taste alone.
It is possible to make your own soy milk at home, even if you're new to the world of alternative milks.
Read on to learn more about crafting homemade soy milk today!
The Benefits of Soy Milk
Soy milk is derived from soybeans, which are a derivative of the pea family. Most soymilks are made by soaking, boiling, filtering, and grinding soybeans until they form a creamy, milk-like liquid.
You can obtain soy milk from a variety of sources. Some types of soy milks are unsweetened, while others can be flavored with vanilla, chocolate, or spices.
Soy milk is ideal for people who prefer not to consume dairy products, due to lactose allergies or personal choice.
Because of its distinctly nutty, creamy flavor, soy milk can be used as an apt substitute for normal milk in all kinds of recipes and dishes.
There are many benefits of soy milk itself. Let's discuss these now.
1. Enjoy a Valuable Source of Protein
Certain kinds of soy milk give drinkers as much protein as a glass of cow-based milk. On average, one cup of soy milk can offer 8 grams of protein.
In general, healthy adults should consume about 40-50 grams of protein daily. Protein is vital for sustaining energy levels in the body, building healthy muscle fibers, and boosting immune health.
Accordingly, protein deficiencies can lead to muscle loss, fatigue, compromised immunity, and general weakness.
If you adhere to a vegan or vegetarian diet, you may feel limited in your available protein sources. Drinking soy milk can account for at least one-fifth of your daily recommended intake and ensure you get the energy you need!
2. Savor the Minerals
Soy milk is crammed full of life-sustaining vitamins and minerals. Its high calcium, iron, potassium, and zinc levels can promote healthy bones and production of blood cells.
Zinc also plays a key role in fighting against free radicals, which can damage cells irreparably and invite in powerful diseases.
People who do not regularly consume dairy products are more likely to be deficient in calcium, which is critical for preventing osteoporosis. Soy milk can make up for imbalances in this way.
Riboflavin, niacin, and several B-vitamins are also abundant in soybeans themselves. B-vitamins can sustain energy levels while riboflavin can fight against inflammation and migraines.
3. Keep Your Heart Happy
Soy milk's high amino acid content means that it can lower drinkers' cholesterol levels. Individuals with diabetes can also benefit from soy milk consumption, as the plant-based milk can help regulate and lower blood pressure.
Soy milk is also rich in healthy fatty acids, which can lower an individual's risk of heart disease. These fatty acids are primarily monounsaturated and polyunsaturated fats, known for their ability to promote heart health.
The milk's high content of fiber and phytochemicals can also reduce chances of heart disease or cardiovascular complications down the road.
4. Find Menopausal Relief
If you are currently experiencing menopause or have been experiencing it recently, soy milk can help manage symptoms.
Soy milk's isoflavones can maintain proper levels of estrogen in menopausal women. Most women experience estrogen loss during menopause, which can increase risks of illness and chronic disease.
It's important to note, however, that soy milk should not be used as a sole source of relief from symptoms such as hot flashes and night sweats.
5. Boost Your Immune Health
Soy milk is bursting with valuable antioxidants your body needs to keep its immune system happy. A robust immune system can lower your risk of illness. It can also promote cell health.
These antioxidants can fight against oxidative stress, which is the biggest culprit in cell damage. Other antibodies in soy can promote immune function.
Making Homemade Soy Milk
Soy milk can be a wonderful, healthful addition to any plant-based diet. It can also act as a valuable alternative to consumption of dairy products.
While many people purchase soy milk in most grocery stores, it is possible to craft your own at home! Furthermore, making soy milk at home is also extremely cost-effective, saving families at least half of what they would spend on grocery store cartons.
You do need to have a few special materials on hand when making homemade soy milk. We recommend using a nut milk bag to make straining of the soybeans easier, for example.
It is possible to acquire these materials at any local food supply store or online.
Lastly, be sure to use soybeans that are guaranteed non-GMO. Genetically modified soy crops can actually be incredibly harmful, particularly to women.
Enjoy this simple soy milk recipe that you can make anytime and anywhere. One recipe produces about 64 fluid ounces of soymilk.
- 1 cup of non-GMO, Laura soybeans
- 6 cups of water (soaking purposes)
- 8 cups of water (blending purposes)
- Honey (optional)
- Vanilla extract (optional)
- Pinch of salt
- Nut milk bag
- Large saucepan or Dutch oven
- Large food processor or blender
- Large bowl
Soak the soybeans in up to 6 cups of lukewarm water overnight or for at least 8-10 hours during the day. Be sure that soybeans are in a large enough bowl to be totally immersed in water.
In the morning (or after 8-10 hours), drain and rinse soybeans in a strainer or colander.
Remove skins. This part can be tricky and time-consuming, but it's worth it! It may be helpful to lay the soybeans out onto a towel. Peel skins by pinching the bean between your thumb and index finger and gently removing the white, translucent outer fibers.
(You can compost those outer skins, too.)
Once soybeans are skinless, add them to a food processor or blender with 8 cups of water. If your food processor is relatively small, feel free to take this in two batches.
Blend the soybeans and water until smooth. Next, strain the milk using your nut milk bag. Use a measuring cup to scoop portions of milk into the bag at a time, and strain into the large saucepan or Dutch oven.
Strain the milk by twisting the loose top of the nut milk bag and pushing downwards with your fist, much like squeezing toothpaste out of a tube.
Once you have strained all of the milk, heat the saucepan on the stovetop to a very low setting. Stir constantly for fifteen minutes. At this step, add a pinch of salt and flavoring (honey or vanilla extract) if you wish.
Remove milk from heat. Cool and store in mason jars in the fridge.
Making homemade soy milk is a cost-effective, fun means of enjoying your favorite alternative milk. Soy milk gives all drinkers a chance to maintain heart and immune health.
It can also be a great supplement for vegan or dairy-free diets.
At Laura Soybeans, we have been farming soy for 100 years and we could not be more passionate about this vital plant. All of our products are grown and packaged on our fifth-generation farm.
Did you love this recipe? We'd love to hear more! Reach out to us today to share your comments.
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