Soya(translated from Chinese - "big bean") is known to the population of our big planet for over 6000 years. She can argue even with rice in antiquity.

Today, soy is experiencing a rebirth: there is a real soy boom in the world - whether we like it or not!

Once in medieval Japan, the Europeans were surprised - from what do the locals, who do not know either milk or butter, make their unusually delicious dairy products? It turns out that from ordinary beans - large (up to 6 cm long), hard enough and containing 3 seeds under their skins at once).

Benefits of soy

■ In terms of protein composition and a set of amino acids, soy is a vegetable analogue of animal food. It contains 20 essential amino acids, vitamins A, B, P, K, E, potassium, calcium, magnesium, iron, boron.

■ Due to its high content of highly absorbable calcium and boron, soy strengthens bones.

■ It does not contain cholesterol and lactose - so soy products are indispensable in the diets of people suffering from allergies to animal proteins, milk, obesity and diabetes. In addition, soy is able to remove cholesterol from the body.

■ Soy is an ideal product for a vegetarian. Soy is not able to completely replace meat, but it is easy to rid the body of protein starvation.

■ Low calorie soy is easily absorbed by the body and is included in many diets.

■ Soybean oil contains components similar to fish oils, as well as lecithin and choline. These substances are involved in the restoration of brain cells and nervous tissue.

■ Soy products reduce the risk of heart disease - a fact confirmed by clinical studies.

Soy - good or bad?

Perhaps there are few products that have so many supporters and opponents. The debate about the benefits and harms of soy does not cease to this day.

The presence of unique proteins, almost identical to animal proteins, the absence of cholesterol and lactose - all these voices are "for" the use of soy in the diet of not only adults, but also children. And hypoallergenic soybean oil instead of the usual vegetable and olive oil will be even more beneficial for children.

At the same time, it is impossible to make up your daily diet only from soy products.

These products are useful precisely as a supplement or alternative to traditional ones.

Many manufacturers believe that soy enhances the nutritional value of the product. So, "vegetable protein" is part of a lot of sausages, dumplings, dairy products. But in fact, it is better to consume soy not in sausage, but in in kind: cheese, milk, sprouts.

soy products

Soy has a very wide range of flavors. What is not produced from it - from "cocoa powder" to spicy-salty and spicy products, such as, for example, soy sauce.

	Soy milk Soy milk- a sweetish drink, in appearance it resembles cow's milk, but more transparent. It is also found in the form of a cream-colored powder, with a pleasant nutty smell. Powdered soy milk is characterized by high dietary properties. It is obtained at a facility called "soy cow" by crushing, boiling and pressing soybeans. Soy milk contains a lot of protein, B vitamins and minerals, is perfectly digestible and is recommended for ulcers and gastritis. Cream, kefir, yogurt, sour cream and soy cheese are also produced from soy milk. I like the taste of this milk more than usual. By nutritional value practically corresponds to cow's milk 1.5-2% fat.
Soybean oil Russian-made oil- dark amber, with a specific nutty flavor and aroma. Imported - refined, tasteless and odorless. Soybean oil is made from pressed soybean seeds. Soybean oil is good for cooking, but you can also use it for dressing salads. It contains a lot of fatty acids in particular, linoleic, which is not synthesized in the body and comes exclusively with food. These acids help to solve problems with the kidneys, nervous system, metabolism, weakened immunity. It also contains vitamins and microelements: E, C, Ca, Na, Mg, K, R salts.
	Soy meat Soy meat in shape and texture it resembles minced meat, goulash, schnitzel or chops. They do it like this: defatted soy flour is pressed until the fibers change structure. The meat is sold dry, so before cooking it must be boiled in well-salted water and rinsed. By itself Soy meat does not have a pronounced taste, but in combination with other products, it is transformed. Fry it with tomatoes - you get the taste of real beef, with carrots - the taste of mushrooms. Soy meat is digested much easier than usual and does not lead to fullness.
soy cheese tofu soy cheese tofu made like regular cheese - isolating protein and pressing - from milk, only from soy. It really resembles cheese, only odorless, fresh, white color. Tofu cheese is low in fat and carbohydrates, so it is quickly digested. It makes delicious sandwiches, tofu cheese is added to salads, snacks, main courses, used in cooking - in general, like regular cream cheese.
	Soy sauce Soy sauce It is an excellent seasoning for a variety of unleavened dishes. The method of preparing soy sauce is very interesting: spores of special microorganisms mixed with salt water are added to a mixture of fried soybeans and wheat, which are infused for a whole year, and sometimes two. Chinese soy sauce dark and very salty japanese soy sauce- lighter and sweeter. And in both there are many microelements - magnesium, copper, iron, phosphorus, manganese. However, people with high blood pressure should not consume such a sauce.
soy mayonnaise Mayonnaise based on vegetable protein soy has dietary properties. This mayonnaise contains soy milk powder and no egg powder: it is these factors that make this product much tastier and healthier.
	soy okara soy okara- this gruel from soybeans, which remains after cooking tofu and looks like millet porridge. But in fact - it is a protein concentrate and dietary fiber diet. Okara is useful for lowering blood pressure, recommended for diseases of the stomach and liver. It can be added to regular cutlets, pancakes and pancakes.
Soy sprouts: soy germinated Soybeans themselves do not contain vitamin C, but their sprouts do. These sprouts can be cooked as a side dish, added to salads and soups. First, they must be doused with boiling water. Sold in grocery hypermarkets.
	soy nuts Natural soybeans fried in vegetable oil. Contains proteins, carbohydrates, minerals and vitamins.
soy flour Soy flour is used confectionery and baking industry for the production of sweets, cookies, gingerbread, biscuits, wafers, creams. And also for the production of mayonnaise, sauces and seasonings.

Soy - contraindications

And for some people, soy products from soy may be contraindicated. So, the proteins contained in soy can cause allergic reactions, especially in children under 2-3 years old. Besides, active substances, which she is so rich in, can cause hormonal changes, adversely affect endocrine system on thyroid function.

Soy products should not be consumed by pregnant women. These beans contain the hormones isoflavones (their other name is phytoestrogens), an excess of which in the female body is undesirable.

Harm of soy

It is important that soybeans are natural and not modified.. Soy can be transgenic, that is, genetically modified (in this case, by law, the labeling of the product must contain this information).

Low quality soybeans grown in environmentally disadvantaged areas, can harm the body. The fact is that soybeans have a very developed property to absorb all kinds of harmful substances from the soil: lead, mercury and other elements of the periodic table that are unnecessary for the human body.

Russian soybean producers

The leader in the production of soy is the company "Soy Products" known for producing environmentally friendly products.

15 enterprises for the production and processing of soybeans united in a single association successfully operate in the Krasnodar Territory "Assoya". Powdered milk, flour, dairy products, which are produced at the enterprises of this plant, are developed from environmentally friendly soybeans using new technologies and modern equipment.

Among the leading companies in this industry, one can name the Moscow group of companies "Technomol", company "Inter-Soya", which produces products under the trademark "Soyka", the company "Protein" (trademark "Bob and Soy"), as well as the St. Petersburg company "Lotta".

Soy - recipes

There are many recipes that use soy as an ingredient. We will present you the most useful ones.

Salad of beans and soy sprouts

Ingredients:

200 g soybean sprouts, 100 g soybeans, 2 onions, 3 boiled eggs, 1 can of squid, pepper, salt to taste, olive oil, vinegar.

Cooking:

Soak soybeans overnight cold water, then boil in salt water, drain in a colander, cool. Soak the soybean sprouts briefly, drain the water, and sprinkle the sprouts with salt. Chop the rest of the ingredients and season with oil and vinegar.

Bean soup with tofu

Take 450 g of tofu, 2 tablespoons of vegetable oil, 1 green pepper, 1 onion, 2 cloves of garlic, 1.5 tablespoons of red pepper (ground), 1 tsp. a spoonful of cumin, 1 tsp. a spoonful of salt, 3 cans of canned beans, 3 cups of water.

Tofu chop the pepper and onion into small cubes, chop the garlic.

Lightly sauté the vegetables in a large soup pot. When they become soft, add tofu.

Continuing to fry, pepper, salt and add cumin. When the vegetables are ready, put the beans in a saucepan and cover with water. Boil the soup for no more than 5 minutes.

Enjoy your meal!

Soy milk - vegetable milk, made from soybeans. East Asia is considered the birthplace of soy milk. Just like other types of vegetable milk (rice, oatmeal, almond), it is used in cooking identically to cow's. Tofu, soy yogurt, and other drinks (such as milkshakes) are made from soy milk.

For the production of soy milk, soybeans are puréed before soaking for several hours. The resulting mass is boiled, filtered and cooled.

It can be produced at home, including with the help of special kitchen appliances for the production of vegetable milk.

In the industrial production of soy milk, soaked soybeans are pureed in the water in which they were soaked, then the mass is squeezed out, and the liquid is heated for a short time to a temperature of 135-150°C.

Soy milk is excellent full fat milk made from soybeans. With a unique nutty taste and rich in nutrients, soy milk can be used in the production of various food products.

Soy milk is fortified with minerals and is an excellent source of high quality proteins, vitamins B and D, iron, calcium and magnesium.

Soy milk is lactose free. Soy milk is a great substitute cow's milk for those people who suffer from allergies, as a result of which it is recommended as an alternative product in the diet of children and adults.

Soy milk powder is saturated with biologically important elements, does not contain toxic and anti-nutritional substances. This product contains all the essential amino acids and has good organoleptic indicators. Soy milk powder is easily absorbed by the body and has high dietary properties. It is recommended to include it in the diet for gastritis and stomach ulcers, peritoneal irritation, gastric hypersecretion, acute and chronic infectious diseases, diabetes, etc.

How to make soy milk at home?

Where to get soy milk? It's easier to buy. But you can also make it at home. To do this, you need to take dry soybeans, better food, they have more protein and less fat. Soak for 12 hours, grind, the finer the better. The product obtained in this way is called soybean paste, and has independent use. Pour soy paste with water and cook for at least 30 minutes. Separate the liquid from the insoluble precipitate using gauze (or a press, if available). The liquid component is soy milk, the insoluble residue is called okara, and is also eaten. Waste-free production! As we can see, the process of obtaining soy milk is quite laborious (due to milk) and since ancient times in Asian countries there have been small shops specializing in its production.

If you want to get soy milk in properties close to cow's (2.2-2.7% protein and 1.5-2.0% fat), then you need to take 1 kg of soy and 8 liters of water, part of which will go to the lock (the weight of the beans will increase by 2-2.5 times), the rest is for cooking. As a result, you will get about 7 liters of milk. It is stored and used by analogy with a cow. The color of such milk is slightly creamy, the taste is with a slight nutty flavor (in English-speaking countries, this flavor is called oatmeal). Does not contain cholesterol or lactose.

Bean curd is made from soybeans. To prepare soybean curd, soybeans are soaked, then rubbed and the resulting slurry is squeezed through a cloth. The squeezed soy milk is boiled and, adding vinegar to it, let it curdle. The resulting curd mass is squeezed, pressed and cut into pieces.

DRAFT SOYA MILK is a rich, pleasant-tasting, sweetish drink, similar to ordinary milk or cream, white-cream in color with a slight pleasant smell. A drink is obtained from soaked, crushed and steamed soybeans. It can be obtained by adding water to whole full fat soy flour.. In terms of nutritional value, it practically corresponds to cow's milk with a 1.5-2% fat content, however, it is characteristic that it does not contain lactose, therefore it can be used in feeding children with lactose intolerance. Ideal substitute for cow's milk, especially in children's nutrition early age, as well as in case of diathesis, food allergy to dairy products of animal origin. Soy milk is well absorbed by the body, has high dietary properties. Recommended for peptic ulcer stomach, gastric hypersecretion. Unfortified soy milk is high in protein, B vitamins, and minerals, but contains less calcium and B vitamins than cow's milk. Soy milk is a good source of isoflavones.

Soy milk contains valuable soy protein (about 35%), which contains all eight essential amino acids, as well as minerals. Many varieties are additionally fortified with calcium and vitamin B12, which are also found in cow's milk.

If you're lactose intolerant or just don't like dairy, look into soy products. Indeed, without dairy products, the body will not be able to function normally, just as it is impossible to imagine a normal kitchen without a kitchen table. This is the most necessary piece of furniture for the dining room or kitchen, but its choice must be approached responsibly. For example, look at souzmebel.com.ua/kuhonnie_stoli.html, where you can get acquainted with a wide range of kitchen tables and choose the most suitable one for yourself.

WHAT IS SOYA?

it herbaceous plant originally from Asia. Today, it is widely cultivated for its edible beans, which are used, among other things, whole line lactose-free dairy products (milk, cream, yogurt, cheese), as well as bran. Soy dairy products texture and appearance similar to cow's milk products, but they have a peculiar taste. Soybeans are rich in antioxidants, help lower cholesterol, and due to the lack of lactose contain less fat than natural dairy products, and all soy fats are unsaturated.

SOY PRODUCTS

1. Soy milk is prepared in this way: dried soybeans are soaked, then ground with the addition of water and the resulting liquid is filtered. Soy milk comes in regular and sweetened varieties.

2. Soy cream (liquid or thick) is a mixture of vegetable oil, water and soybeans.

3. Soy yogurt (plain or flavored) is made by fermenting soy milk with "good" bacteria.

4. Soy bran is obtained from the dried skin of soybeans, which is removed during the initial processing of the beans and then ground into a powder.

5. Soybean spreads are made from a mixture of soybean and other vegetable oils.

6. Soy soft cheeses (regular and flavored) are made from soy milk.

7. Hard and semi-hard soy cheeses are also made from soy milk.

8. Tofu, or bean curd, is produced using a technology similar to the production of ordinary cheese. Tofu is hard and soft.

SOY PRODUCTS IN BAKING

Soy milk, cream and yogurt are used instead of similar dairy products in pie and other baked goods, and 59% or more fat soy spread is used in place of butter in cookie, muffin and cake batters. Firm tofu slices or chunks are great for filling a veggie pie, while soft tofu, like soft soy cheeses, is great for making baked cheesecakes or pastas like lasagna. Hard or semi-hard soy cheese is sprinkled on pizza or added to quiche toppings.

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Healthy low-fat, low-calorie milk? Yes, there is such a thing - vegetable. We will tell you about its types, properties, help you choose the right one and give recipes for cooking at home.

What is plant milk

This is the name of a drink made from herbal ingredients in appearance and taste reminiscent of our usual milk.

Since, according to the regulations, only a product of animal origin can be called “milk”, although it sounds like almond milk in the recipe, it will be written on the price tag in the store - almond drink. By the way, there is also World Plant-Based Milk Day - August 22.

Who prefers plant-based milk and why?

Plant-based milk comes to the rescue when regular milk is not suitable for one reason or another. For example, people who:

• Do not consume products of animal origin: permanently - vegans, raw foodists, or temporarily - during fasting.
• Forced to give up regular milk for health reasons, doctor's recommendations.
• Dissatisfied with the ethics of ordinary milk production - the conditions of the cows, the additives and antibiotics they receive. All this is reflected in the quality and nutritional value of milk.

In addition, vegetable milk diversifies the life of gourmets, lovers of experimenting with new ingredients and new tastes. And for chefs - it helps to convey the local flavor. Coconut milk is characteristic of Thai cuisine, while poppy milk is a common ingredient in Russian cuisine.

What plant milk is not made of!

That's where the scope for creativity! Different types cereals, seeds and nuts. Take note - the sources are simple and accessible:

From nuts: almond, cedar, coconut, cashew, pistachio, macadamia, Brazil nuts, walnuts, pecans, chestnuts and hazelnuts.

From grains and legumes: rice (from white, brown and wild), soybean, oatmeal, buckwheat, pea, spelled, barley, millet, quinoa, peanuts, teff, amaranth, etc.

From seeds: poppy, sesame, hemp, chia seeds, sunflower and pumpkin seeds.

Benefits and contraindications of vegetable milk

Common to all species

Plant milk of each type has its own flavor, referring us to the original product. To balance the taste, spices are added - cinnamon, vanilla, a little sea salt, sweeteners.

We recommend consuming vegetable milk within reasonable limits and alternating its types. Thanks to the rotation, the menu will be varied in terms of vitamins, macro- and microelements. It's easier and more enjoyable than calculating the benefits of each type of milk.

Plant milk, unlike animal milk, does not contain:

Lactose (milk sugar) Some people lack the enzyme needed to break it down, which causes dairy intolerance.

Casein (beta casein A1)- it is present in the milk of most breeds of cows. It is A1 beta-casein that scientists and doctors are increasingly calling the true cause of milk intolerance. A1 beta-casein has been shown to be broken down in the gastrointestinal tract to release the peptide beta-casomorphin-7 (BCM7), which has opioid properties and can cause inflammation in the body.

Cholesterol- People with metabolic disorders are not recommended to consume dairy products.

Undesirable consequences from the use of vegetable milk are most often associated with allergic reactions to the substrate from which it is made - oats, nuts, soy, legumes and additives used by manufacturers: flavors, emulsifiers, vegetable oil.

About different types

Soy milk

Soy milk contains potassium and magnesium, calcium, proteins and fatty acids. It helps lower cholesterol levels, improve blood circulation and heal wounds.

A distinctive feature of soy milk is the presence of isoflavone in it - a natural substance that belongs to the group of phytoestrogens. Phytoestrogens are similar in structure to human estrogens, but are less active.

The presence of isoflavone, on the one hand, helps women cope with premenstrual syndrome, on the other hand, makes soy milk an undesirable product for pregnant and lactating women.

However, when properly produced, the amount of isoflavone in soy milk is so low that you need to drink tens of liters daily for any changes to occur.

oat milk

Oat milk is rich in B vitamins, contains calcium, phosphorus, iron, and antioxidants.

Thanks to its high fiber content oat milk strengthens digestive system and gives a feeling of satiety. And the beta-glucan included in it helps to reduce the level of cholesterol and bile acids in the intestines.

Oat milk normalizes metabolism and has a low calorie content, so it is ideal for those who want to lose weight or not gain extra pounds.

Oat milk is highly likely to contain gluten. In case of its absence, there is a special mark on the package. And oat milk is not suitable for diabetics.

rice milk

Rice milk contains fiber, vitamins B3, B6, iron, copper and magnesium. Such milk will be useful for insomnia, stress, chronic fatigue, to improve the condition of the skin and the functioning of the digestive system.

Some manufacturers additionally saturate the finished product with vitamins A, D, B12 and calcium.

Rice is gluten free so rice milk suitable for people with intolerance to this protein. The calorie content of rice milk is approximately 52 kcal per 100 g.

AT recent times write about the content of arsenic in rice. Accurate data on varieties, places of growth, and so on are not given, but scientists do not recommend the use of rice milk for feeding babies and children. For adults, drinking rice milk is safe.

Coconut milk

Coconut milk has a low calorie content and can be quickly absorbed by the body. It's just a treasure useful substances.

It contains 24 amino acids, Omega-3, 6, 9 polyunsaturated acids, B, A, C, PP, K, E vitamins, mono- and disaccharides, copper, sodium, selenium, calcium, phosphorus, iron, magnesium, zinc , manganese, essential oils, fatty acids (palmitic, lauric, capric, stearic).

Due to this rich composition, the use of coconut milk has a beneficial effect on the cardiovascular and gastrointestinal systems, stabilizes hemoglobin levels, glucose and cholesterol levels in the blood, improves brain function and accelerates muscle mass gain.

Almond milk

Almond milk contains calcium, phosphorus, manganese, zinc, copper, potassium, and magnesium. Vitamins A, E, C, B1-B9. For example, 200 ml of almond milk will provide the daily requirement of vitamin E. Therefore, such milk is useful for nervous system, muscles, skin.

In addition, almond milk contains a sufficient amount of omega-3, omega-6, omega-9 fatty acids, which help in the functioning of the cardiovascular system. Calorie content - approximately 51 kcal per 100 gr.

How is plant based milk obtained?

Consider the production using the example of almond and soy milk:

Almond milk

1. Whole nuts are soaked and washed.
2. Then they are crushed in a cold way to a homogeneous mass. It is important to avoid heating during grinding to prevent the destruction of nutrients and oxidation of fats.
3. After that, filtration in machines begins, like a “French press” through a fine mesh, which separates the particles of nuts, while preserving the fibers / fiber. Thus, almond milk is thick and rich. The main task, the solution of which took technologists years, is to preserve proteins, fats and nutrients in almond milk after filtration.
4. And finally, the final stage is aseptic bottling, which allows maintaining freshness and quality throughout the entire shelf life.

Soy milk

1. Soy milk is obtained by extracting all the beneficial properties of soybeans into water. Soaked soybeans are crushed with water in special mills and filtered.
2. The remaining cake, which is called okara, resembles a thick porridge. It is nutritious and healthy, but requires additional cooking.
3. The strained liquid is boiled and packaged, sometimes heat treatment occurs after packaging.
4. High temperature neutralizes undesirable enzymes and specific taste in soy milk. Before packaging, it is possible to add flavoring additives.

What can be found in stores

For many years, plant-based milk was exotic - it is easier to cook at home than to buy in stores. First, imported brands appeared on sale.

The most famous to this day remains Alpro from Belgium. They have in the line soy milk with different flavors, almond, hazelnut, cashew, coconut, oat and rice. There is also a line of vegetable yoghurts, desserts and cream.

The shops also offer:

Isola bio- milk from rice, oats, spelled, barley, millet, sorghum, almonds and soy.

Scotty- Rice milk in various combinations (chocolate, with added vitamins), including brown rice, quinoa and oat milk.

Foco and Aroy-D - coconut milk and cream.

From domestic, until recently, it was possible to buy only soy milk. The most famous manufacturer company " Soymik"(previous name "Soiko"). They produce two types - natural without additives and vanilla.

Now three more domestic brands of vegetable milk have appeared on the shelves - Bite, Ne Moloko and Flora.

Bite from BioFoodLab - almond, rice with coconut, oatmeal, soy and soy with vanilla. Feature of the line - does not contain sugar and bright design, continuing the series of bars.

Ne moloko from "Gardens of Pridonya" - three types of oat milk: classic, light and chocolate. Please note that rapeseed oil is present in the composition. It contains more omega-6 than the body needs, which can cause inflammation. At the same time, it is a cheap ingredient, and perhaps it is due to it. low price product.

"Flora"- the company produces rice, soy and oat milk, under a contract in Spain. Contains no sugar, contains refined deodorized sunflower oil.

How to choose right

1. Read the ingredients on the label carefully.
2. If there is sugar in any form, it may be worth looking at another product.
3. A bio/organic certification would be a plus.
4. The presence of salt, sunflower oil, preservatives is rather a minus. The simpler the composition, the better.
5. Lecithin do not be afraid, it is good for the liver, brain and nervous system.
6. Gluten-free options - free of wheat, rye and barley, preferred.

How to do it yourself

Try making plant based milk. We give three recipes: oatmeal, almond, coconut.

Useful advice: By changing the ratio of water to the dry part, we get a consistency from light "milk" to rich "cream".

"Animated" milk from sprouted oats:

Ingredients:

• Sprouted oats (soak naked oats for several hours, and then leave to germinate in a container from 12 to 36 hours) - 1/4 cup;
• Water - 4 glasses.

Cooking:

1. We wash the oats.

2. Mix all the ingredients and load into a blender, grind at high speed for 2-3 minutes.

3. We filter in any convenient way.

Almond milk, chef version:

Ingredients:

• Unroasted almonds, pre-soaked for 6-10 hours, washed - 1 cup;
• Coconut flakes - optional;
• Cinnamon stick (or replace ground) - 1/2;
• Water - 5 glasses;
• Finely ground sea salt - a pinch;
• Sweetener (stevioside, honey, Toba syrup, agave syrup, etc.) - to taste;
• Unrefined linseed or cedar oil - 1 tbsp. l.

Cooking:

1. Beat all the ingredients in a blender.

2. Strain through cheesecloth or a tight mesh or a special bag for nut milk.

3. Before use, store in the refrigerator.

Simplified version: Whisk almonds and water.

Coconut milk, the "from scratch" version and the simple one.

Ingredients:

• Big mature coconut.

Cooking:

1. Remove the fiber from the coconut, wash it.

2. We find recessed eyes on it and pierce it with a gimlet.

3. Through the resulting holes, pour the coconut water into a bowl.

4. We break the coconut into parts and clean each of them from the shell and from the inner brown crust.

5. Rub the peeled white pulp of coconut on a fine grater or chop in a food processor.

6. Put it in a bowl with coconut water, pour warm water (so that it covers all the pulp) and leave for several hours so that the water is saturated with the aroma and taste of coconut.

7. Strain through cheesecloth (you can use a special bag for nut milk).

8. When all the liquid has drained, twist the fabric and wring it out properly to use coconut milk to the last drop.

Simplified version: We beat the chips with water in a blender. We filter. Now we have two beautiful food product: coconut milk and defatted coconut flakes!