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Say ‘yes’ to Soy

Healthy drink Soy milk for nourishment

Soy milk as an alternative to cow or buffalo milk has been gaining popularity for quite some time now. Not only is it an alternative for the lactose intolerant, it has a high number of very healthy compounds. Soy milk, being a bean-derivative is high in protein, B-vitamins and also contains considerably more fibre than dairy milk. But the biggest advantage is the presence of isoflavones, compounds that are very similar to hormone estrogens. This compound to an extent reduces serum cholesterol levels - the leading risk factor for heart disease. It prevents the onset of osteoporosis, alleviates menopausal symptoms in women, and as isoflavones are antioxidants, it reduces the risk of certain cancers (prostate cancer and breast cancer). Soy milk isn’t totally fat-free but has fewer calories than cow milk and has no cholesterol. Just like dairy milk, it is abundant with amino acids and vitamins. The only drawback of soy milk is that it has only about a quarter of the calcium, compared to cow’s milk. Consequently, many manufacturers add calcium.

The oldest evidence of soy milk production is a Chinese mural incised on a stone slab. It shows a kitchen scene that proves that soy milk and tofu were being made in China during the period A.D. 25-220. To make soy milk at home, use 125 gms whole soya beans to make approximately one litre milk. The cleaned soya beans are soaked overnight and blended with about a litre of water. The resultant slurry can be directly strained and the filtered ‘milk’ can be boiled or the slurry can be boiled for about 15 minutes (stir to avoid burning) and then strained. Heating the slurry reduces the ‘beany’ flavour. This milk can be further flavoured or used directly. To mimic the taste of cow’s milk, a bit of sugar and salt is added. The boiled cooled milk can be stored in the refrigerator for about 3 days.

For regular use of soy milk, buying the flavoured, preserved and expensive soy milk packs often might not be the best option. Making fresh milk at home is way better. To make it easier, soy-milk-makers are available. Within India, a Jalandhar based company sells these soy-milk-cum-soup-makers under the trade name ‘Provita’. For details visit: www.provita4.com.

Soy milk can be used to make tea and coffee; for best results without ‘breaking’ the milk, ensure that the milk is hotter than the decoction.

Uma Chodavarapu

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