Creamy & Rich Homemade Soy Milk

 

One of our children suffered through years of stomachaches and digestive trouble.  We finally traced it to dairy.  It turns out that she's lactose intolerant.  She does OK if she takes Lactaid before she has dairy but she's done even better by avoiding dairy altogether.  For a few months she used lactose-free milk, but that's an expensive proposition.  Soy milk is also a great option but, once again, it's expensive.

However, years ago I learned how to make soy milk at home from my sister who served a mission in Taiwan.  I don't like store-bought soy milk but I really like homemade.  I think it's because it's fresh.  Most foods (e.g. bread, cookies etc.) taste best when they are freshly made.  Homemade soy milk is best used within three to five days.  This recipe makes two quarts because when I make a whole gallon it tends to go bad before we get through it.

What you'll need:

• Dried soy beans (find them at the bulk section of grocery or health food stores, buy them from a farmer or order them online)
• A good blender (I love my Blendtec mixer/blender)
• A cotton cloth for squeezing out the milk (I use a heavy cheesecloth made for squeezing the whey out of homemade cheese but a piece of an old clean t-shirt will do as well)

How to do it:

1 C Dry soybeans
1/3 C Sugar or agave (cow's milk is slightly sweet from the lactose)
1 t Salt (or to taste)
1 t Vanilla
Cover soybeans in 4 cups of water, bring to a boil and soak overnight.  Strain out soybeans (you can keep the water to use in bread or other baked goods).  Blend 2 cups of warm water with each half-cup of soybeans for 30 seconds.  Squeeze soy milk through a cotton cloth (a cotton T-shirt with the sleeves and neck sewn shut will do nicely) into a large pot.  Set aside the squeezed soy solids (the Japanese call this okara) to use for baking or giving a nutritious boost to nearly any cooked food--more on okara in a minute.  Bring to a boil and keep it boiling for 20 minutes. When it first boils it will BOIL OVER unless you are there watching and stirring. Then it will settle down and simmer just fine.  Finally add sugar, salt, and vanilla.  After it cools add enough water to make a half gallon and refrigerate.  Will last up to a week in the fridge.

What to do with the okara:

Legumes like soy are complementary proteins to grains (they help complete each others' amino acid deficiencies so more of their protein is usable). Consequently when you combine them grain+legume=more than the combined protein of the two individually. Okara is a wonderful way to boost the natural protein in foods without adding much discernible flavor. You can put the okara directly into bread dough or soups but it can change the consistency. I like making okara powder that can be easily added to soups, breads etc. To do this simply spread the okara on a cookie sheet (using parchment or a baking sheet will keep it from sticking) and baking it at 300 degrees Fahrenheit until it is very dry. Take it out after an hour and turn/crumble the pieces, then return it to the oven until quite dry. Then blend up the pieces until you get a fine powder. This is virtually flavorless but adds a natural protein boost to breads, soups, and more.

By the way, there have been concerns about soy containing phytoestrogens (phyto means "from plants") and that they may affect testosterone levels in boys and men.  Soy and many other plants contain isoflavone / phytoestrogens. The jury's still out on whether they have wonderful effects (e.g. several studies show possible beneficial effects of phytoestrogens in both diabetes and coronary heart disease) or negative effects (e.g. reducing testosterone levels and consequently fecundity). Relative to testosterone levels, One 2010 meta-analysis of fifteen placebo-controlled studies said that "neither soy foods nor isoflavone supplements alter measures of bioavailable testosterone concentrations in men.". Phytoestrogens are found in many plants. The highest are found in nuts, then oilseeds (e.g. flax), then soy, then grains/breads, followed by nearly all legumes.
As with most nutritional issues moderation appears to be the key. Don't over-do it on the soy milk, but as part of a balanced diet it can be a safe and useful food--particularly for those who have digestive trouble with dairy.