Soy Milk and Okara Recipes

There is a great soy “debate” among experts and researchers. Experts disagree with experts and studies contradict studies. Based on the information available at this time, our family believes that including organic soybeans and whole foods made from soybeans (not processed isolates, isoflavones or concentrates) in our regular diet is a healthy choice. Organic is always our first choice, but if organic soybeans are not available, using Laura®, non-GMO soybeans Fairview Farms is a satisfactory option. * I do not recommend using any soybean that is not either certified organic or certified non-GMO. We are also careful to use soy foods in moderation, as part of a healthy, balanced, real food diet.

The advantages to making non-dairy milks at home are many. By making my own non-dairy milk, I am saving a large chunk of money! (My machine paid for itself quickly once I stopped buying processed soy, rice or almond milk.) I also get to choose my own flavor options and combinations, and I am totally in control of what ingredients go in, or do not go in, my non-dairy milks. I never have to run out to the store for my milks! I can have on hand unflavored non-dairy milk for cooking and baking any time. I can also flavor this mild liquid in many delicious ways for drinking or for recipes. I have been making my own soy yogurt and yogurt cheese (like cream cheese) from the basic soymilk. As an added plus, the pulp that remains after extracting the “juice” from the soybeans (the pulp is called “okara”) is a wonderful, versatile, high fiber and protein-rich food. Okara has little taste and takes on the taste of food it is mixed with, so okara can be used in many ways in different recipes.

Below are some of my personal recipes developed in my kitchen using either the SoyaPower, SoyQuick or the SoyaJoy automatic soymilk maker. My family loves these recipes, and I love creating them and adapting other recipes to work for us. Feel free to personalize them for YOUR family according to your own family preferences. *If you use a different machine, please follow the manufacturer’s directions.

Some basic notes concerning my recipes: In my reading concerning soy, I have come to the conclusion that using soaked beans and grains is a healthier choice for making non – dairy milk and by-products. Soaked beans and grains are more easily digested and assimilated than dried. I found that using soaked beans and grains eliminates the gastric distress that some people have using dried beans and grains. I also found in my testing that using soaked beans, grains and nuts produces a higher yield of milk.

To soak beans and grains and nuts, I rinse them in pure water, then place them in a bowl or measuring cup. I cover them with four times the amount of water (example: 1/2 cup beans to 2 cups water). I let them soak 8 -12 hours or overnight. When soaked, I rinse them thoroughly and use them as directed.

A note about the nutritional information: All information is based on the total ingredients in the recipe, including the okara.

NON-DAIRY “MILK” RECIPES

Basic Soy Milk

I use this all-purpose milk for making homemade soy yogurt and yogurt cheese, also for baking and cooking.

  • 1/2 cup organic soybeans, dry
  • water

Soak soybeans 8 -12 hours or overnight. Drain, rinse and place soybeans in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and let cool slightly.

Variation: For a slightly sweet, thicker milk, drop 8 pitted, organic, unsulfured dates into the milk when warm. Let sit 30 – 45 minutes, then pour milk and dates into a blender and blend until smooth. Shake container before using. This makes a wonderful, rich milk for drinking or for cooking and baking.

Per one cup serving (unflavored): 71 Calories; 3g Fat (37.1% calories from fat); 6g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Fat.

Basic Soy-Barley Milk

The barley adds a slightly sweet, mellow flavor. Good basic milk for all cooking and baking as well as drinking.

Yield: 6 cups

  • 1/2 cup organic soybeans, dry
  • 1 Tablespoon organic hulled barley, dry
  • water

Soak beans and barley 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and let cool slightly. Use milk as is, or flavor by pouring soymilk into a blender (may be necessary to divide into two batches for smaller blenders) and add salt and/or other desired ingredients. Blend on High for 10 seconds, or until smooth. Pour milk back into the glass container and use warm or chilled. For flavored milk, shake container well before using.

Variation: For a slightly sweet, thicker milk, drop 8 pitted, organic, unsulfured dates into the milk when warm. Let sit 30 – 45 minutes, then pour milk and dates into a blender and blend until smooth. Shake container before using. This makes a wonderful, rich milk for drinking or for cooking and baking.

Per one cup serving (unflavored only): 71 Calories; 3g Fat (37.1% calories from fat); 6g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Fat.

Per one cup serving (including dates): 102 Calories; 3g Fat (26.0% calories from fat); 6g Protein; 14g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Fat.

Almond-Brown Rice Milk

A rich, creamy non-dairy, non-soy beverage that is perfect for cooking and baking. Use this as the foundation for flavored shakes and smoothies.

Yield: 6 cups

  • 1/2 cup almonds, organic, shelled
  • 1/4 cup brown rice, dry, organic, long-grain
  • 8 pitted dates, dried, unsulfured, organic
  • water

Soak almonds and rice 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and add dried dates. Let cool about 30 – 45 minutes. Pour milk and dates into a blender and process until smooth and dates are chopped. Add salt and/or other flavorings to taste. Serve hot or cold. Shake container before serving.

*This is a rich, creamy liquid, more like a “cream” than milk. If you desire it thinner, add water to preferred texture.

Variation: Use other dried fruit in place of the dates, such as apricots, pineapple or berries.

Per one cup serving (unflavored): 129 Calories; 6g Fat (42.3% calories from fat); 3g Protein; 17g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Fruit; 1 Fat.

Almond-Oat Milk

Another non-soy, non-dairy milk, with a rich, mild flavor , great for drinking or using in recipes. Especially good for thickening sauces, gravies and more.

Yield: 6 cups

  • 1/2 cup almonds, organic, shelled
  • 1/4 cup oat groats, dry, organic
  • 8 pitted dates, dried, unsulfured, organic
  • water

Soak almonds and oats 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and add dried dates. Let cool about 30 – 45 minutes. Pour milk and dates into a blender and process until smooth and dates are chopped. Add salt and/or other flavorings to taste. Serve hot or cold. Shake container before serving.

*This is a rich, creamy liquid, more like a “cream” than milk. If you desire it thinner, add water to preferred texture.

Variation: Use other dried fruit in place of the dates, such as apricots, pineapple, or berries.

Per one cup serving (unflavored): 117 Calories; 6g Fat (46.7% calories from fat); 3g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1/2 Fruit; 1 Fat.

Stevia Vanilla Soy Milk

Use stevia for a no-calorie sweetener. Start with the smallest amount of stevia. Taste and increase stevia slowly until desired sweetness is achieved.

Yield: 6 cups

  • 1/2 cup organic soybeans
  • 2 teaspoons barley
  • water
  • 1/4 teaspoon whole flax seed
  • 2 Tablespoons vanilla extract
  • 1/4 teaspoon salt
  • 1/4 – 1/2 teaspoon stevia extract powder or liquid

Soak beans and barley 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and let cool slightly. Use milk as is, or flavor by pouring soymilk into a blender (may be necessary to divide into two batches for smaller blenders) and add salt and/or other desired ingredients. Blend on High for 10 seconds, or until smooth. Pour milk back into the glass container and use warm or chilled. For flavored milk, shake container well before using.

Per one cup serving: 75 Calories; 3g Fat (36.8% calories from fat); 6g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 96mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Fat.

Almond-Strawberry Delight

Made with Almond-Rice Milk, this is incredibly delicious — and perfect for those with allergies, because it contains no dairy or soy!

Yield: 8 cups

  • 1/2 cup almonds, organic, shelled
  • 1/4 cup brown rice, organic, long grain, dry
  • water
  • 8 pitted dried dates, unsulfured, organic
  • 2 Tablespoons vanilla extract
  • 1/8 teaspoon salt
  • 10 medium strawberries, frozen, unsweetened, hulled
  • 1/8 teaspoon guar gum, optional
  • sweetener to taste

Soak almonds and rice 8 -12 hours or overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When cycle is complete, pour hot liquid into a clean glass container and add dried dates. Let cool about 30 – 45 minutes. Pour milk and dates into a blender and process until smooth and dates are chopped. Add salt and flavorings to taste. Serve hot or cold. Shake container before serving.

*This is a rich, creamy liquid, more like a “cream” than milk. If you desire it thinner, add water to preferred texture.

If desired, sweeten to taste. I use honey, Rapadura, sucanat, maple syrup or brown rice syrup.

*The strawberries will dilute the thickness a bit. If a thicker liquid is desired, add 1/8 -1/4 teaspoon guar gum to the blender when adding other ingredients. The guar gum will thicken further when chilled.

Variation: Use other dried fruit in place of the dates, such as apricots, pineapple or berries. Use any frozen fruit in place of the strawberries.

Per one cup serving : 110 Calories; 5g Fat (39.4% calories from fat); 2g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 35mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 1/2 Fruit; 1 Fat.

Blueberry-Apricot Refresher

Yield: 8 cups

  • 1/2 cup almonds, organic, shelled
  • 1/4 cup brown rice organic, long grain, dry
  • water
  • 8 pitted dried apricots, unsulfured, organic
  • 1 Tablespoon pure vanilla extract
  • 1 Tablespoon almond extract
  • 1/8 teaspoon salt
  • 1 1/2 cups blueberries, frozen, unsweetened
  • 1/2- 1/4 teaspoon guar gum, optional
  • sweetener to taste

Soak almonds and rice overnight. Drain, rinse and place in the soymilk maker filter basket (or use the feeding tube option). Fill water to level marked on canister. Process according to the manufacturer’s directions.

When the cycle is complete, pour hot liquid into a clean glass container and add dried apricots. Let cool about 30 – 45 minutes. Pour milk and apricots into a blender and process until smooth and apricots are chopped. Add salt and flavorings to taste. Serve hot or cold. Shake container before serving. *This is a rich, creamy liquid, more like a “cream” than milk. If you desire it thinner, add water to preferred texture.

If desired, sweeten to taste. I use honey, Rapadura, sucanat, maple syrup or brown rice syrup.

*The blueberries will dilute the thickness a bit. If a thicker liquid is desired, add the guar gum to the blender when adding other ingredients. The guar gum will thicken further when chilled.

Variation: Use any favorite dried or frozen fruits. If using fresh fruits, the fruit juices may thin the drink.

Per one cup serving: 113 Calories; 5g Fat (38.6% calories from fat); 3g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 37mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 1/2 Fruit; 1 Fat.

“Malted” Soy Milk

Yield: 7 cups

  • 6 cups homemade soy-barley milk or basic soymilk, unflavored — warm or cold
  • 1 Tablespoon vanilla extract
  • 4 Tablespoons sucanat, more to taste
  • 1/4 teaspoon salt
  • 1 teaspoon unsweetened cocoa, more to taste
  • 1/8 – 1/4 teaspoon guar gum, depending on thickness desired
  • 1/8 teaspoon cinnamon

Place all ingredients in a blender and process on High about 10 seconds. Pour into a glass container. Drink warm or chilled. Milk will gel when chilled and separate. Shake container before using.

Variations:
This is a mild “malted” flavor, if you prefer a more “chocolate” flavor, add more cocoa and sweetener to taste. For a more “vanilla” flavor, increase the vanilla to 2 Tablespoons and omit the cocoa. For a milder sweetener — soak 8 dates overnight, drain dates and add to blender with soymilk. Process until dates are very small pieces. This works better when milk is still warm. Pour into a clean container. Date pieces will settle to the bottom. Shake container before using.

*If you have a heavy-duty blender such as a VitaMix, the dates may be fully processed into the milk.

Per one cup serving: 94 Calories; 3g Fat (30.3% calories from fat); 5g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 76mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.

OKARA RECIPES

I add my fresh okara to just about everything I make, including whole grain breads, veggie burgers, cakes, muffins, soups, stews and chili! Here are some of my favorite recipes using okara.

Quinoa Okara Burgers

These are surprisingly tasty and work well eaten as a “burger” on a bun, or just grab one and eat it out of hand!

Yield: 12 burgers

  • 1 cup organic quinoa, cooked
  • 1 cup soy – barley okara
  • 2 medium egg whites
  • 2 Tablespoons Asiago, Romano or Parmesan cheese, grated
  • 2 Tablespoons tomato paste
  • 1 Tablespoon spicy brown mustard
  • 2 cloves minced garlic
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 Tablespoons prepared no-sugar horseradish
  • 2 slices 100% whole wheat bread, whizzed in blender to crumbs (about 1 cup)
  • 1 Tablespoon organic cornmeal, whole-grain
  • 1 Tablespoon organic soy flour
  • 3 Tablespoons vital gluten
  • 3 Tablespoons dried chives
  • 1 (4 ounce) can green chiles, diced
  • salt and pepper to taste

Mix ingredients well. Cook in a lightly oiled skillet about 3-5 minutes on each side, or until browned and the inside is cooked completely.

Per burger: 101 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 17g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 99mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Crustless Broccoli-Onion Veggie Pie

Don’t like spicy? Leave out the jalapenos, garlic and chili powder. Don’t have fresh tomatoes? Leave them off! You can personalize this any way that suits YOUR tastes.

Yield: one 9 x 13 pan
12 servings

  • 2 pounds chopped broccoli, frozen
  • 2 medium yellow onions, sliced
  • 1 Tablespoon extra virgin olive oil
  • 3 cloves minced garlic
  • 6 large egg whites
  • 3 large eggs
  • 1 1/2 cups basic unflavored soymilk
  • 1/2 cup okara or tofu
  • 2 teaspoons spicy brown mustard
  • 3 medium jalapeno chile peppers, seeded and diced (optional)
  • 2 Tablespoons prepared no-sugar horseradish
  • 1/2 teaspoon chili powder
  • 2 Tablespoons dried chives
  • 2 medium whole tomatoes, sliced
  • salt and pepper to taste

Preheat oven to 350 degrees.

Place frozen broccoli (or fresh, blanched) into an ungreased 9 x 13 baking pan. In a skillet, warm the oil and add sliced onions and minced garlic. Saute lightly until onions are tender, but not cooked. Spread onions and garlic evenly over broccoli.

Place the remaining ingredients (except tomatoes) in a blender and whiz until smooth. Pour batter over broccoli and onions. Lay sliced tomatoes over top. Salt and pepper to taste. Bake 60 to 75 minutes, or until the center is set and pie is brown around the edges.

Per Serving: 84 Calories; 3g Fat (32.8% calories from fat); 7g Protein; 9g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 81mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Rich Chocolate Brownie Cake

My friend Selma asked me to rework her recipe to make it healthier. I ended up with a whole new recipe that has become a favorite in our home. Thanks Selma!

Yield: one 9 x 13 pan
24 servings

  • 1 3/4 cups organic whole wheat pastry flour
  • 1/2 cup organic soy flour
  • 1 cup sucanat
  • 2/3 cup unsweetened cocoa powder
  • 1 Tablespoon baking soda
  • 1 1/2 teaspoons baking powder
  • 1 cup organic malt-sweetened carob chips, or chocolate chips
  • 1 teaspoon salt
  • 1/2 cup okara (soy, soy-barley, almond-oat or almond-rice)
  • 1/2 cup homemade soy-barley milk (or almond milk)
  • 1 cup homemade soy-barley milk (or almond milk)
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened applesauce

In a large mixing bowl, mix flours, sucanat, cocoa, baking powder, baking soda and salt together until well mixed. Add carob or chocolate chips and toss with the dry ingredients. Place okara and 1/2 cup soymilk in a blender and process until pureed. Add 1 cup soymilk, vanilla extract and applesauce to okara mixture in blender and process until smooth.

Pour okara mixture into dry ingredients and gently mix to moisten completely, but do not overmix. Pour batter into a lightly oiled 9 x 13 baking pan. Bake in a preheated 350 degree oven for 30 – 35 minutes, or until center is done. This is a moist, dense cake, resembling a brownie.

Per square: 105 Calories; 2g Fat (17.7% calories from fat); 3g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 279mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

© 1995-2013 Vickilynn Haycraft and Real Food Living. All rights reserved. No portion of this review may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

About Vickilynn Haycraft

A student of health and nutrition for 30 years, Vickilynn Haycraft has over 25 years of actual hands-on experience reviewing and personally using different tools of the homemaking vocation, focusing on the areas of health and nutrition. Vickilynn is a magazine columnist, product reviewer, cookbook author and now radio talk show host, as well as being full-time wife and mom to 5 children. Read Vickilynn's Product Reviews and Family Preparedness Articles at Examiner.com. She blogs at the Real Food Living Blog.