Saturday, January 28, 2012

Okara (Soy milk leftovers)

After doing a bit of research yesterday, I found out that the pulverized "flesh" of the soy beans that is left over from making soy milk is called "okara" is japanese.  I thought this stuff had to be useless nutrition-wise but I just couldn't bring myself to throw it away...GOOD THING I DIDN'T!!

It just so happens that okara is extremely nutritious:  having fiber, protein, and still some vitamins left in it.  Soy beans are sure tough even after they're made into much; I'm impressed!!!!  this link shows the nutritional facts of the great stuff!

Just so we are all aware, let's have a comparison of skim milk, rice milk, soy milk, and almond milk:

Skim cow's milk

Rice milk

Soy milk is above

Almond milk

One thing to note here is that the calcium from plant-based foods like leafy greens, soy milk, rice milk, and almond milk are much more bioavailable (absorbed by the body) than cow's milk.  The iron in dairy products and meat actually block the calcium from being absorbed by the body.

Sorry about the tangent...back to okara:  yesterday, I decided to make up a recipe using the stuff and this is what I came up with:

  1. Saute 1 thin slice of onion, 1 clove garlic, and 2 big pieces of broccoli chopped fine, and 3 slices pineapple core in a skillet with 1/4 c veggie broth.
  2. Add salt, pepper, and spicy curry powder, and chopped rosemary to taste.  Then add wasabi powder if you want.
  3. Add a splash of apple cider vinegar and preheat the oven to 375 degrees (or get another skillet ready)
  4. spray a muffin tin
  5. mix 1 C okara, 2T wheat germ, sauteed veggies, 2T whole wheat flour, 2T water, 1/2 t baking soda
  6. bake 30 minutes or until golden
*Note:  when done, the mixture will be very moist.  To fix this, I will probably use more flour and less okara in the future.

Step 1:
 Step 5:
 Step 5:
 Step 6:
 Finished product!  note the cute heart shapes!!!


Please feel free to give it a try and let me know of any changes you make!!

Luana ola!