How to Make Fat Free Soy Milk

Overview

Naturally dairy free, soy milk has long been promoted as a cow's milk alternative for lactose-intolerant and vegan diets. Soy milk has also been touted as a rich, convenient source of nutrients like protein, dietary fiber and isoflavones. But although soy milk is naturally cholesterol free, its fat content can be as high as 3 percent. At the highest level, soy milk can be equivalent in fat to cow's milk. Soy milk can be obtained in more wholesome versions that contain no fat. The following method details a quick and simple way to make fat free soy milk at home. Typically extracted from soy beans, this technique uses defatted soy flour and water to produce soy milk. When soy flour is defatted, it is stripped of its natural oils and becomes more concentrated in protein, dietary fiber and isoflavones.

Make Fat Free Soy Milk

Step 1

Bring 3 cups of water to a boil a saucepan.

Step 2

Pour 1 cup of deffated soy flour in a slow, steady stream into the boiling water. Whisk constantly until it has been completely blended.

Step 3

Reduce the heat and let simmer for 20 minutes. Stir occasionally to prevent clumping.

Step 4

Line a colander or sieve with cheesecloth and place it over a large bowl.

Step 5

Pour the water and dissolved de-fatted soy flour into the colander.

Step 6

Refrigerate the strained mixture in an airtight container. Since it contains no preservatives, the homemade fat-free soy milk will keep fresh for up to three days.

Tips and Warnings

  • Do not rely on homemade fat free soy milk as a rich source of calcium or Vitamin D. When it's naturally prepared, soy milk does not contain these nutrients. Commercial soy milks have acceptable levels of calcium and Vitamin D because they have been fortified during the manufacturing process.

Things You'll Need

  • Whisk
  • Saucepan
  • Cheesecloth
  • Colander
  • Large bowl
  • Airtight container
  • 3 cups of water
  • 1 cup of defatted soy flour

References

  • Minnesota Soybean
  • Women To Women
  • Soy Foods Association of America
Keywords: soy, fat-free, vegan, non-dairy
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