If you like milk, but are trying to avoid animal products, don’t worry! There are many plant – based options for you to consider.
Today we’re going to focus on one kind of plant-based milk: soy milk. Soy milk is made from soy beans that have been soaked, cooked, shelled, blended, and then strained. We will post a complete recipe for home-made soy milk another time, but you can use store-bought or home-made soy milk just like you use cow’s milk. Here are some examples:
- add it to your coffee / tea in the morning
- use it when baking
- use it in savory recipes like soups and bachamel sauces
- make ice cream from it
- mix in some chocolate for chocolate milk
- drink it plain… (with cookies??)
What about the nutritional value of soy milk?
Soy milks may differ slightly, but almost all of them average about 120 calories a cup. In that cup, you can get the following (based on the United States Department of Agriculture and Health and Human Services recommendations):
- 1.5g fat
- ZERO mg cholesterol
- 2g fiber
- 20% of your recommended daily allowance of calcium
- 10% of your recommended daily allowance of vitamin A
- 25% of your recommended daily allowance of vitamin D
- 6% of your recommended daily allowance of iron
Some brands of milk are also fortified with vitamin B12 and other vitamins and minerals.
Let’s have a look at the same numbers for 1% cow’s milk:
- 2.5 g fat
- 10mg cholesterol
- ZERO g fiber
- 30% of your daily recommended allowance of calcium
- 10% of your daily recommended allowance of vitamin A
- 25% of your daily recommended allowance of vitamin D
- ZERO% of your daily recommended allowance of iron
So, you can easily get what you need from soy milk and avoid the cholesterol in cow’s milk!
Buying soy milk in Egypt
Yes, soy milk is available in Egypt….most of the time. Sometimes there are periods when it disappears from the shelves. But, it usually doesn’t take too long to return. There are two main brands we consistently find:
We have found West Soy (both plain and vanilla) in Royal House, Metro, Oscar and even Carrefour.
We find Silk less frequently. Actually, the only place we have found it is Alfa market in Zamalek.
Coming soon: how to make your own soy milk!