Soy milk can be used for people suffering from lactose intolerance and also can be a healthy choice for people trying to reduce cholesterol consumption. Soy milk is cholesterol-free and is plant-based milk.
Nutrients:High quality protein and B-vitamins. Commercial soymilk products are fortified with calcium. Unlike cow’s milk, it has little saturated fat and no cholesterol. Soy milk contains no lactose
Health benefits: May help soy can lower cholesterol; Help prevent osteoporosis; may reduce the risk of breast cancer; Help treat type 2 diabetes. Soy milk
can be used to treat constipation and diarrhoea. It can also improve memory and treat muscle soreness.
Tips to include in diet: Soy is used as a milk substitute in infant feeding formulas, and as an alternative to cow’s milk. Soy milk can be a good refreshment drink. Try it plain or serve chilled. Pour soymilk over hot or cold breakfast cereal. For extra flavour, try using vanilla-flavoured soymilk on your cereal. Use soy milk when preparing scrambled eggs, casseroles and soups. Create smoothies or shakes by blending soy milk with a combination of fresh or frozen fruits. Make latté soy milk.
Tips to buy: Check the food label and choose a soymilk fortified with calcium and vitamin and shake before you pour, as added nutrients can settle to the bottom of the carton. Choose unsweetened/plain versions. Check the nutritional labels for sugar content as well. Store soy milk in the refrigerator
Check the “best before” date and consume it accordingly.
Cooking techniques: Use the plain, unsweetened variety of soy milk for cooking purposes. Like milk, soy milk will completely burn if boiled at high temperaures. Stir constantly and use moderate heat for best results. Soy milk can be used as a substitute for cow’s milk in recipes. Regular or unsweetened soymilk will work best in recipes such as pasta sauces, cream sauces, mashed potatoes, salad dressings, etc.
Calories
1 cup = 81 Kcal.
(Soy milk is a beverage made from soybeans. It is produced by soaking dry soybeans and grinding them with water).
Recipe
Soymilk, chamomile and peach smoothie
Ingredients
1/2 cup plain, unsweetened soymilk
1 peach, skinned and stoned, cut into small pieces
1 tsp ginger, grated
1 chamomile tea bag
Method
Place tea bag in a cup and pour ½ cup of boiling water. Cool, remove bag and blend the tea infusion with the remaining ingredients until smooth. Pour into a tall glass and chill before serving.
