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גם מתכונים להכנת חלב סויה ומוצריו
שלום לכולם! אני מכינה בבית טופו טעים טעים, וגם שאר מוצרי סויה:
- חלב סויה טבעי,ללא חמרי טעם (שונה מאד ממה שיש בסופר)
- מיונז סויה ללא ביצים
- אוקרה (מחית פולי סויה מבושלים) גולמית
- גרנויה- אחלה בחלה של גרנולת אוקרה
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Okara AKA unohana or kirazu, "honorable pulp", is the high fiber remnant of tofu or soymilk making. Containing plenty of soluble and insoluble fiber and a modest amount of high quality protein, it is highly perishable, so it is best to use it within a day or so, or cook and freeze immediately for storage. Japanese researchers have determined that okara is the only known vegetable source of bivalent iron easily assimilated by the human gut.
There are three basic types of soy fiber: okara, soy bran and soy isolate fiber. All of these products are high-quality, inexpensive sources of dietary fiber. Soy bran is made from hulls (the outer covering of the soybean), which is removed during initial processing. The hulls contain a fibrous material which can be extracted and then refined for use as a food ingredient. Soy isolate fiber, also known as structured protein fiber (SPF), is soy protein isolate in a fibrous form.
Okara nutrients
One cup of dried soybeans produces about 10 ounces- usually a little less than 2 cups- of okara after the soy milk is extracted. One half cup of okara is a bit over 2 ounces or 60 grams. According to the USDA Human Nutrition Information Service Agriculture Handbook No. 8-16, okara has the following nutrient composition per 100 grams (about 3/4 cup):
Okara nutrient counts
Kcal 77
protein 3.2 g
Carbohydrate 12.5 g
Fiber 4.1
Calcium 80
Iron 1.3
Thiamin 0.02 mg
Riboflavin 0.02 mg
Niacin 0.1 mg
Comparing Okara and Tofu
(Food constituent per edible portion of 100 grams)
Constituent Okara Tofu
Protein 4.8g 5.0g
Lipid (fats) 3.6g 3.3g
Carbohydrate glucide 6.4g 1.7g
Carbohydrate fiber 3.3g 0
Ash 0.8g 0.6g
Total dietary fiber 9.8g 0.3g
Water soluble fiber (0.3g) (0.1g)
Insoluble fiber (9.5g) (0.2g)
Calcium 100mg 90mg
מתכונים שונים לאוקרה ניתן למצוא ב- http://www.ellenskitchen.com/clearlight ... okara.html
