Blog :: Ramblings of a health nut

A Promise Made

Posted on 03 May 2012 by maisha (posted in: blogs)

A promise made is a debt unpaid. And since I don't like being in debt, today I'll cash in on the promise I made in my post on homemade soy milk. I may have mentioned something there about angel fluff & cookie crumbles. Or okara granola. But first, let's revisit the okara itself:

A few things you've always wanted to know about okara...


  1. What is it?
    Whether making tofu or soy milk, it all starts with grinding soaked soy beans and water to a puree that is pressed through a fine mesh sieve/cheese cloth/sack to separate the liquids from the solids. The insoluble solids are referred to as soy pulp, or okara. Okara (pictured above) is beige in color and has a crumbly, fine-grained texture, somewhat resembling cornmeal or freshly grated coconut.
  2. Okara as byproduct: wasteful or wonderful?
    Okara happens to be a nutritional powerhouse. 100 g of wet paste contains approximately 3.5 g of protein, 4 g of fiber, 80 mg of calcium, and small amounts of iron, niacin, riboflavin and thiamine.
  3. What do I do with it?
    The okara that remains after making homemade soymilk is the most nutritious and delicious kind. However, as the okara is separated from the soy milk before the milk is thoroughly cooked, it is important that you cook the okara. The reason that soy milk (unlike other grain and nut milks) and okara need to be cooked, is that soy beans contain soybean trypsin inhibitors (SBTI), which obstruct the functioning of the pancreas-secreted trypsin enzyme essential for the digestion of protein and the maintenance of proper growth. SBTI can - and must - be inactivated by cooking. You can dry-roast or parch okara in an oven or wok, giving it a light, almost fluffy texture. You can add okara to pancake batter, breads, or muffins. You can cook it along in soups and sauces. Fresh okara can be kept in your fridge up to two days.


Now put away your notes and pull out your aprons, we're going to make okara granola! Below pictured as a topping for my peanut butter bean cookie dough.


Okara granola (makes 130 g or ~1.5 c of granola, amount of servings depends on you)


Nutritional value for the entire batch (estimate): 450 calories, 13.3 g protein, and 15.2 g fiber.


Ingredients


  • 380 g (2 c) okara [after making soy milk, I was left with 473 g of okara]
  • 50 g becel calorie light
  • 1.5 tsp stevija baking blend (=equivalent of 2 tbsp sugar)
  • 8 g (1 tbsp) palm sugar
  • 1 tbsp vanilla extract
  • pinch of salt (optional)



Method


  • Combine all ingredients and spread out on a baking tray lined with baking paper. Roast in the oven, stirring occasionally, until nicely browned, crumbly, and fragrant (about 60 minutes).


 

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