Useful Articles

How To Make Soya Milk At Home, by Nutrition Advice Clinic

How to Make Soya Milk At Home, EASIEST recipe & Two SECRET ingredients!

After trying many recipes and methods, I’ve created an optimised, simple way to make hassle-free, homemade soya milk. The two secret ingredients are not in any other recipe! I had to read read research journal papers on soya milk production to find them – these ingredients stop the milk curdling in hot tea and coffee whilst boosting your nutrition too.

The written recipe and method are below.

Glass with Homemade Soya Milk and Bowl with Dried Soya Beans.
Delicious Homemade Soya Milk, Saving Tetra Pak Packaging

Easy Homemade Soya Milk Recipe

Ingredients (makes 1 litre)

  • Dried Soya Beans – 80g
  • Water – 750ml + 250ml + 200ml
  • Sweetener (Sugar – 40g, or Agave Syrup – 30g, or Stevia to taste)
  • Thickener (Xanthan Gum – 1/4 tsp – optional)
  • Buffer (Calcium Carbonate – 1 tsp – see below)
  • Stabliser (Di-Potassium Phosphate – 1 tsp – see below)

Method

Soak & Blend the Soya Beans

  1. Soak the soya beans for 24 hours (use filtered water)
  2. Drain and rinse the soya beans
  3. Thoroughly blend the soya beans with 750ml of filtered water (30s on speed 3/9, 1 min on speed 8/9)

Strain the Soya Milk

  1. Pour the soya milk into a colander lined with doubled cheese cloth, into a tall pan
  2. Wait 10 minutes (or stir with a wooden spoon to speed up the straining)
  3. Gather the top of the cheese cloth and twist the top closed
  4. Gently squeeze the “milk bag” to strain the fluid out
  5. Twist the top some more, and squeeze some more
  6. Continue until only a few drops still come out

Heat the Soya Milk

(to breakdown toxic compounds in raw beans)

  1. Add 200ml of water to your soya milk in the tall pan (optional – leave out for a heavier milk). It will evaporate by the end
  2. Heat the soya milk on high heat until it boils and foams up to the brim of your tall pan
  3. Immediately remove from the heat and stir back down (to diffuse all the foam)
  4. Simmer on med-high heat for 20 mins (heat 7/9) – it won’t foam again now
  5. Remove from heat and let it cool for a few hours (a skin will form on top)

Sweeten the Soya Milk

  1. Add the sugar / agave syrup / stevia to 250ml filtered water
  2. Add the xanthan gum (if using)
  3. Blend thoroughly on medium speed for 1 min
  4. Pour in the cooled soya milk through a sieve into your blender (discard the skin)
  5. Blend again

Bottle the Soya Milk

  1. Put a funnel into your clean 1 litre bottle
  2. Pour in the milk (transfer to a jug first if it’s easier)
  3. Put the bottle in your fridge

How Long Does Homemade Soya Milk Last

My homemade soya milk lasts for exactly 72 hours after heating and bottling. I keep it in a flip top bottle in my fridge set at 4 °C. So I only make enough for 3 days. It might last a little longer if your fridge is colder.

How to Stop Homemade Soya Milk Foaming When Heating It

The best way to stop homemade soya milk from foaming is to let it foam! If you let it foam properly once at the start, and then “pat” it back down, it won’t foam again after that. You need a nice tall pan for this to work, don’t use a standard saucepan. The foaming happens extremely quickly, so don’t leave the pan at this point (I learned all this the hard way and cleaned up a few messes because I turned my back to make a cup of tea)! I use a steel pressure cooker without the lid, and it’s easy to clean with “wire wool” (it’s not a non-stick pan).

What To Do With Homemade Soya Milk Pulp (Okara)

You can use okara in recipes such as coconut or ginger cookies, or plant-based burgers. There are several recipes online. Or you can put the okara in your compost bin to feed your soil and homegrown vegetables (which is what I do).

How to Stop Homemade Soya Milk Curdling in Tea & Coffee

Tea and coffee are acidic substances (it’s the reason why tea prevents unwanted molds forming in homemade kombucha). That acidity can curdle homemade soya milk. To avoid that you need a buffer. The one that works for me is food grade Calcium Carbonate. I found this works perfectly for tea. However, if you drink coffee brewed from beans you’ll need a stabiliser as well. I found Di-Potassium Phosphate to be very effective for this. Use the following ratios:

  • 1 litre of Homemade Soya Milk : 1 tsp of Calcium Carbonate
  • 1 litre of Homemade Soya Milk : 1 tsp of Di-Potassium Phosphate

Mix and shake your bottled milk before each use, as the calcium carbonate and di-potassium phosphate tend to settle on the bottom.

Where to Buy Food Grade Calcium Carbonate & Di-Potassium Phosphate

I use the Now Foods Pure Powder brand of food grade calcium carbonate and the Crystal brand of potassium diphosphate, and buy them from DolphinFitness.co.uk. They sometimes have sales on these items (50% at the time of writing)!

Where to Buy Dried Soya Beans

I buy my dried soya beans in bulk from BuyWholeFoodsOnline.com, making homemade soya milk economical as well as reducing waste with less plastic packaging and no more Tetra Pak cartons going to landfill (as they cannot be added to the Birmingham recycling bins)!

How to Dehull Soya Beans – The Easiest Way

I don’t dehull soya beans anymore as the taste is actually better and the final milk creamier. The easiest way to dehull soya beans is to use a strong masher (it takes about 10 minutes for 160g of dried soya beans):

Dehull the Beans

  1. Put your soaked and strained beans into a large bowl (e.g. washing up bowl).
  2. Pile them up at one end and spread some of them towards you.
  3. Press and split the beans a section as a time with your masher, to release them from the outer skin.
  4. Work your way through all the beans.
  5. Finally, rub all the beans between your hands for a few minutes to help release all of the beans from their outer skin.

Separate the Skins

  1. Fill the bowl with warm/hot water and swirl the beans in a circle.
  2. Wait just a few seconds for the beans to sink while the skins still float.
  3. Pour and skim the top of the water with floating skins into a colander / strainer.
  4. Repeat 4-5 times until all the skins are poured off and only the beans remain.
  5. Throw the skins into your compost bin.

Nutrition Consultations

If you’re unsure of whether you’re getting all the right nutrients in the right amounts, for your health, your life-demands and your health goals, book your dedicated 1-2-1 consultation with me today. I’ll create a complete, personal plan for you and give you nutrition coaching, showing you specific foods, specific quantities and specific supplements to get you the great health you deserve – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist:


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Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Copper & Selenium

Do you eat these foods, and do you eat them in the right amounts? What do Copper and Selenium actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Copper & Selenium Food List, by Nutrition Advice Clinic

Your immune cell army needs to know when to stop

Remember your immune cell army’s weapon of free radicals from the last post? We compared them to powerful bonfires that can burn unwanted items, but need to be controlled and doused out with antioxidants such as Vitamin C and E. These aren’t the only antioxidants. Some minerals such as Copper and Selenium bind together with proteins to form special enzymes that transform and neutralise free radicals into less harmful molecules.

Now let’s go back to your immune troops. With vitamins and minerals such as Copper and Selenium, your army has grown (“proliferation”), taken on special roles (“specialisation”) and has been stimulated into action (we looked at these topics in previous posts). Your immune army is now going in to attack the pathogens, but it needs to move freely and rapidly so it can reach the sites that need to be defended. Your body clears a path by creating inflammation. This has the effect of making tissues, barriers and linings more “porous” so immune cells can get in and out more easily (for instance from your blood stream to surrounding tissues).

If you read our first post in this series, you’ll remember that barriers and linings are part of your defence system, so “loosening” them is for emergencies only. You also don’t want your body’s supply of immune cell troops to become too low or exhausted. There are more reasons why chronic inflammation and ongoing attacks have a detrimental effect on your body and its recovery, so we’ll go into more detail on that topic in two posts time. For now remember that Selenium deficiency is associated with chronic inflammation.

Copper – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Copper (for adults). At least 1 of:

  • Tahini, 1 tbsp
  • Cashews, 1 tbsp
  • Soya Beans / Tempeh, 1 cup
  • Shiitake Mushrooms, 3/4 cup
  • Spinach, 3 cups
  • Lentils / Chickpeas, 2 cups

Selenium Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Selenium (for adults). At least 2 of:

  • Wholegrain Rice, 1 1/2 cups
  • Tofu, 170g
  • Tahini, 3tbsp
  • Shiitake Mushrooms, 3/4 cup
  • Sunflower Seeds, 1/2 cup
  • Brazil Nuts, 1 nut

Meal Ideas

  • Teriyaki Tempeh with Shiitake Mushrooms and Fresh Spinach
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Tofu grilled with lemon juice, added to Chickpea curry
  • Cashews, Sunflower Seeds, Brazil Nuts for snacks

Nutrition Consultations

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Vitamin C and Vitamin E

Do you eat these foods, and do you eat them in the right amounts? What do Vitamin C and Vitamin E actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Vitamin C and Vitamin E, by Nutrition Advice Clinic

Your immune cell army needs stimulation

Let’s continue the theme of an army of immune cells. Once you have enough troops and they’ve specialised to take on particular roles and skills, they need to be ready for action. Imagine you now have a huge camp of immune troops ready for battle. It’s no good if they’re sitting around relaxing! They need to be fired-up and “stimulated” in order to move, act and attack the invaders.

Once they’ve been called to action, your immune troops use different tools and weapons to fight off invading pathogens. One of these is to generate free radicals, which are highly potent but unstable atoms. Whilst these are good for destroying pathogens, if they aren’t managed they can damage your own cells (by stealing electrons to stabilise themselves). So they need to be “neutralised” with anti-oxidants after they’ve been “deployed”.

You can think of free radicals like little bonfires. They can be very powerful and burn unwanted items, but if they aren’t controlled they could spread and create unwanted damage. You need a good supply of water (anti-oxidants) to put out the fire once you’re done.

Vitamin C – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin C (for adults). At least 1 of:

  • Pepper, 1/2 cup
  • Papaya, 1/2 fruit
  • Kiwi, 1 fruit
  • Kale, 2 large leaves
  • Broccoli, 1 cup
  • Strawberries, 1 cup

Vitamin E Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin E (for adults). At least 2 of:

  • Spinach, 2 cups
  • Swiss Chard, 2 cups
  • Avocado, 1 fruit
  • Sunflower Seeds, 1 tbsp
  • Almonds, 1/3 cup
  • Peanuts, 1/2 cup

Meal Ideas

  • Pepper sticks with guacamole / mashed avocado and lime juice
  • Papaya, Kiwi and Strawberry mix for dessert
  • Broccoli and Swiss Chard steamed or water fried for pasta dishes
  • Sunflower Seeds, Peanut and Almonds for snacks

Nutrition Consultations

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Vitamin A and Vitamin D

Do you eat these foods, and do you eat them in the right amounts? What do Vitamin A and Vitamin D actually do for your immune system? Using the list below, do you think you’re getting enough? Get all this and much, much more in our 12-Dec-20 Nutrition & Yoga Workshop 11am – 1:30pm!

Immunity Series, Vitamin A and Vitamin D, by Nutrition Advice Clinic

Your immune system is made of an army of cells

Last time we talked about your immune system needing to grow and become strong. It depends on you to be fed the right things for its survival and development. Two very important nutrients are Vitamin A and Vitamin D. They’re needed to create a sufficiently large number of skilled immune cells to coordinate together, and defend your body and organs against “invaders”.

Imagine a battle scene in a film, with the good guys and bad guys on either side of the screen. The good guys need to create a big enough army in order to withstand the imminent attack. This growth of cell numbers is called ‘proliferation’.

Your army of cells also needs a variety of specialist skills to be used at different points in the battle. In our film scene, some are scouts identifying the invaders, some shoot arrows to fend them off, some fight hand-to-hand with swords and some ride out on horses to round up the troops when they’ve done enough. Taking on these different immune cell roles is called ‘specialisation’.

All of this needs to be coordinated for it to be effective, so that the right cells, are in the right place, at the right time. Like army troops, cells communicate with one another, so they know how to recognise invaders, where to go and find them, and who should be sent in to defend.

Vitamin A – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin A (for adults). At least 1 of:

  • Carrots, 1 cup
  • Spinach, 1 cup
  • Kale, 1 cup
  • Sweet Potato 1/2 cup

Your immune system also needs a supportive environment, which we’ll be sharing tips on:

  • Quality sleep
  • Exercise
  • Probiotic foods

Vitamin D Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin D (for adults). At least 1 of:

  • Fortified Plant-Milk, Alpro, 650ml
  • Supplements, D3, Vegetology, 600-800iu (amount recommended by BANT)
  • Sun-Dried Mushrooms, Dirfis (amount varies)

Meal Ideas

  • Carrot sticks with hummus
  • Spinach (baby-leaf) in a salad box (use as you would lettuce)
  • Kale sautéed with garlic, or shredded into vegetable pasta, or blended into a smoothie
  • Sweet potato baked as wedges, or blended into a warming soup

Immunity Workshop – Don’t miss out!

Remember to book your place on our 12-Dec-20 Nutrition & Yoga Workshop 11am – 1:30pm. Don’t miss out on fast-tracking your immune system health!

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

Boost Your Immunity! Join us on 12 Dec 2020

Book now to secure your place!

Why join this workshop?

  • You’ll be fast-tracked to knowing how to improve your immunity in just a few hours!
  • You’ll get an engaging, interactive nutrition workshop with Sangeeta Squires (Head Nutritionist), showing you how to strengthen your immune system, with the best foods and supplements, and a handout for you to keep.
  • You’ll get a complete yoga class with Tina Röpcke (Yoga Instructor), including specific stretches and twists to activate your digestive system, which is a key component to a healthy immune system. And of course you’ll enjoy some valuable relaxation time at the end.

Who is it for?

It’s suitable for everyone that wants to support their immunity with nutrition and movement, through a convenient, comprehensive workshop. The yoga class is for beginners and beyond. Tina always gives multiple options for each posture with clear instructions to guide you through it.

When is it?

Sat 12 Dec 2020

How long is it?

2 ½ Hours

How much is it?

Only £15!

You can also get 1-2-1 support now, with a personalised nutrition and lifestyle plan to help your immunity as well as other areas you want to address: