Okara can be dried by spreading fresh okara onto flat surfaces, and then drying in 120 C (250 F) oven, stirring every minutes or so until dry.

Transcription

1 1 The Basics About Okara Okara is the solid by-product from processing soybeans into soymilk. It resembles a pale damp corn meal. How damp depends on the degree of pressure used when pressing the liquid from the cooked soymilk slurry. Okara will be about 80% moisture and 20% solids. The moisture content can be lower, perhaps 75% moisture. Soy anti-nutrients are not a concern because okara comes from cooked soymilk. Dry, moisture free okara samples have: 8 to 15% fats 12 to 14.5% crude fiber About 24% protein One cup of okara weighs about 122g. 100g okara has about 80g water 77 calories 3.2g protein 12g carbohydrates (including about 5g fiber) 1.7g fat 80mg calcium 213mg potassium Source: USDA Nutrient Database General Preparation and Storage Moist okara is a perishable ingredient and should be used within three hours of production, unless cooled and refrigerated. Store for refrigerator or freezer in sealed containers or sturdy plastic bags. Cold okara should be used within 2-3 days. Frozen okara can be thawed and used within 6-12 months. Okara can be dried by spreading fresh okara onto flat surfaces, and then drying in 120 C (250 F) oven, stirring every minutes or so until dry. Dry, moisture-free, okara should be stored in airtight containers. There is no published data on the safe shelf life for dry okara. Okara Uses Fertilizer The protein in okara can serve as a nitrogen source for fertilizing. The fiber content improves the soil texture. Okara can also be added to other composting ingredient, adding organic nutrients and nitrogen. Animal Feed Okara can be used in animal feeding, but it is best used after being dried to avoid storage issues. The drying would consume energy, and care is needed to dry slowly and at low

2 2 temperatures to avoid harming the protein value. The fine texture can be an issue if the desired feed texture should be coarse. Okara does not have adequate nutrients to be the only feed source. Rations should be adjusted with the other ingredients to meet the necessary nutrients and calories required by specific species. Food Okara used in home food preparations are usually applications with wet okara. In general, okara can be blended into baked products, added to soups and stews, and mixed into porridges and hot cereals. How much to include takes some trial and error as the moisture level of the okara can affect how much okara to add to traditional prepared foods without affecting the flavor and texture of the finished product. The following recipes provide guidance on how much okara by volume to include in some standard recipes. Recipes Muffins (Untested by NSRL) 1 2/3 cups all-purpose flour 1/3 cup corn meal 2 tsp. baking powder 3/4 tsp. baking soda 1/2 tsp. salt 8 oz. okara (approximately 1 cup) (estimate-would need to adjust to get right muffin consistency, and then check for flavor) 1/3 cup soybean oil 2/3 cup maple syrup 2/3 cup soy milk 2 tsp. apple cider vinegar 2 tsp. vanilla 1. In a bowl, thoroughly combine the flour, corn meal, baking powder, and salt. 2. In a second bowl, whisk together the okara, oil, maple syrup, soymilk, vinegar and vanilla until well combined. 3. Add wet ingredients to dry ingredients and stir until just mixed. Batter will be lumpy. 4. Fill lightly oiled muffin cups 2/3 full with the batter. 5. Bake at 180 C (350 F) for minutes. Allow muffins to cool for minutes before removing from tin. Makes 12 muffins Blueberry Oatmeal Pancakes 1-1/4 cups rolled oats 2 cups soymilk 2 egg whites, lightly beaten 1 Tbsp. brown sugar

3 3 1 cup blueberries 1-1/2 cups flour (may be all or part whole wheat) 1 Tbsp. baking powder 1. Combine the oats, soymilk, egg whites and brown sugar in a mixing bowl and let sit 10 minutes to soften. 2. Mix together the flour and baking powder; stir into the oat mixture. Stir in the blueberries (do not thaw if frozen). 3. Using 1/4 cup batter per pancake, cook on a nonstick or lightly oiled griddle or pan until bubbles form on the top. Flip over and cook until the underside is golden. Makes 18 pancakes (6 servings) Sweet Potato Weaning Food 1/2 cup corn flour 1/4 cup soy flour, mashed soybeans, or okara 1 cooked sweet potato, peeled and mashed 4 cups soymilk 1/4 cup sugar, more or less as desired Salt to taste 1. In a small mixing bowl, mix corn flour and soy flour or mashed soybeans. 2. In a large saucepan, mixed together the mashed sweet potato, soymilk, and the corn flour mixture until well blended. 3. Bring to a boil while stirring constantly. Simmer for 10 minutes. 4. Add sugar, salt, and additional water if necessary for desired consistency. Make 5 servings Variations: Cassava or potato can replace sweet Okara Cheese Balls 3 cups okara, well squeezed 3 cups mozzarella cheese, shredded 3 Tbsp. corn starch (adjust amount according to okara moisture) 1/2 tsp. salt, or to taste 1 tsp. cayenne pepper, ground 1 to 2 egg whites oil for frying 1. Mix together the okara, mozzarella cheese, corn starch, salt, and cayenne pepper. 2. Add egg whites and mix well. If the dough is too soft, add additional corn starch. 3. Shape into 1 balls. Heat oil in a deep pan to 180 C (350 F). Drop 5-6 balls into oil and fry until golden brown, about 5 minutes. 4. Remove from oil, and place on towel covered plate to absorb extra oil. Serve hot. Makes about 50 cheese balls

4 4 Note: Adjust the amount of corn starch depending on how moist is the okara. Dough should be moist enough to hold together, but not too sticky when handled for shaping. Okara Bread 6 cups bread flour 11/2 cups okara 1 cup warm water 2 Tbsp. dry yeast 1/4 cup sugar 2 tsp. salt 1/4 cup shortening or margarine 1. Mix together all ingredients, except water. 2. Add water mixing to make a no stick and soft bread dough. The amount of water and flour depends on the moist content in okara. 3. Pound the dough by hands about 5 minutes, or until smooth and bubbles. 4. Make a big ball. Set in a greased bowl, cover and let rise in a warm place until double size (about 75 minutes). 5. Punch dough down. Divide into two pieces. Make two balls. Set them into a greased bread pan and let relax for 20 minutes. Roll out dough, make two loaves and place them in greased bread pan. Return the loaves to a warm place to rise again (about 45 minutes). 6. Preheat oven 190 C (375 F). 7. Bake for minutes. Remove bread from bread pan and place to cool on cooling rack. Makes 2 loaves Pumpkin-Okara Sweet Twist Bread 1 can of solid pack pumpkin pure (425g or 15 oz.) or 1½ C homemade sweet pumpkin puree 1½ cups okara 6 ½ cups bread flour or all purpose flour (approximate) 1 cup melted margarine 2 tsp dry yeast 3 eggs 1/4 cup sugar 1 tsp salt 1 egg yolk (reserved for brushing the twist bread before bake it) 1. In a large bowl, mix well: flour, yeast, okara and sugar. 2. In a smaller bowl, mix eggs, pumpkin pure and melted margarine. 3. Make a hole in the center of flour mixture, add egg mixture. Mix to incorporate the ingredients until a bread dough consistency. Knead the dough until smooth and soft. Cover and let rise until double size (about 60 minutes)

5 5 4. Punch the dough out and knead three times. Divide into six equals parts. Make into balls and let rest for 10 minutes. 5. Roll each ball using a rolling pin to make rectangle shape 18 x 9 inch. Roll each along the long end to make six long pieces of dough. 6. Twist the three parts making about 13 inch braid. Put it on greased baking ban. Let it rise in warm place until double sise. (30 to 40 minutes). 7. Preheat oven 190 C (375 F). 8. Brush gently with an egg yolk before baking. 9. Bake for 20 minutes or until golden brown. Makes 2 twist pumpkin breads Okara Pasta 2 1/2 cups all-purpose flour 1/2 cup okara 1 tsp. salt 1/2 cup water (approximately) Optional: Egg can be used when make pasta but the amount water should be reduced. 1. Mix flour, okara and salt. 2. Add water to get pliable dough. 3. Knead dough on a floured surface. 4. Roll up the dough into a thin sheet with a rolling pin on a floured surface, cut into 1/4 inch wide strips or using a hand spaghetti machine. Note: The amount of liquid used for making okara pasta depends on the moisture content of the okara. Soybean Potato-Leek Soup 1 cup blanched and cooked mashed soybeans or okara 1 lb. potatoes, peeled and thinly sliced 3 Tbsp. soy oil 1 medium size onion, finely chopped 1 clove garlic, minced or ½ tsp garlic powder 1 tsp. paprika 4 cup soymilk 4 leeks white part, chopped 3 Tbsp. fresh parsley, finely chopped 2 cups water, or more if needed 1 tsp. black pepper 1 tsp salt 1/2 cup croutons 1. In a soup saucepan, heat oil. Add garlic, onion, paprika and leeks. Saute stirring until soft.

6 6 2. Add water, potatoes, mashed soybeans and salt. Cover and let simmer until potatoes are soften. 3. Add soymilk. Stir well. Let cool to warm. 4. In a blender, blend the soup until smooth and light5- Return soup to the soup pan, bring to a boil. Check consistency. If is too thick add water or soymilk. 5. Check seasoning. Place soup in a soup terrine. Garnish with croutons and parsley. Serve hot. Makes 8 cups Squash Soup 2 Tbsp. vegetable oil 1 large onion, chopped 1 medium tomato, peeled, seeded, and chopped 2 cloves garlic, minced 1 fresh jalapeño pepper, seeded and minced* 1 small butternut squash, peeled, seeded, and cut in 1 cubes (about 4 cups) 4 cups vegetable broth ¼ tsp. ground black pepper 1 cup plain soymilk 1 lime, cut into wedges (optional) 1. Heat the oil in a pot over medium heat. Sauté the onion, tomato, garlic, and minced jalapeño pepper in the oil until the onion is quite soft. 2. Add the cubed squash, vegetable broth, and pepper and bring to a boil. Reduce heat and simmer uncovered 20 to 30 minutes, until the squash begins to fall apart. Using a potato masher or big spoon, coarsely mash the soup against the bottom or sides of the pot so that it retains some texture. 3. Stir in the soymilk and heat through over low heat; taste and adjust seasonings. If desired, serve with lime wedges for diners to squeeze into their soup. Makes 5 cups Okara Chips 1 cup soy okara 1 cup wheat flour 2 Tbsp. margarine ½ tsp. black pepper powder 1 tsp. salt 2 tsp. grated parmesan cheese (optional) soy oil for frying 1. Mix all ingredients together. 2. Knead well to form a firm dough, adding additional liquid if necessary. 3. Roll out with a rolling pin to a very thin layer of c inch thickness. 4. Cut into small stalk and round pieces or fine strips, or other desired shapes

7 7 5. Deep fry in soy oil and drain on paper towels. 6. Roll chips in ground parmesan cheese. Chips can also be baked in an oven at 375 o F until golden brown. Makes 40 pieces Okara Cornmeal Patties 2 cups cornmeal 1 cup okara 2 tsp. salt 2 Tbsp. finely chopped onion 1/4 tsp. black pepper water to make consistency to shape patties (about 1 cup) 2 Tbsp. oil 1. Combine all ingredients except the oil and mix well. Use a scant cup of water when mixing together and add more if needed. Form into 8 patties. 2. Heat the oil in a frying pan over moderately high heat and cook the patties, turning occasionally, until brown on both sides. Makes 8 patties Variation: Okara-Vegetable Patties Add 1/2 to 1 cup finely chopped vegetables (such as green pepper, onions, carrots) to the patty mixture. Soy Sausages 2 cups okara 3 Tbsp. corn meal 5 Tbsp. all purpose flour, add more if needed 1 Tbsp. soy sauce 1 Tbsp. vinegar 1 Tbsp. margarine 1/2 tsp. each garlic powder and curry powder 1/2 tsp. black pepper 1 tsp. paprika salt to taste 1. Mix all ingredients together to make a thick paste. 2. Form into pieces of sausage (3 inches long). 3. Steam or fry until cooked. Makes about 26 soysausages. Okara Chicken Sausages 450 g (1 pound) chicken breast 2 cups okara salt, cumin, black pepper, mint, dill, red pepper, coriander (according to your taste)

8 8 1. Grind the chicken in a food processor or hand grinder. 2. Mix all the ingredients together. Check spices. 3. Form into a shape with natural or artificial casing material. 4. Steam or cook slowly, covered for 5 minutes. 5. Cook uncovered in low heat for 12 to 15 minutes more or until golden brown or deep fry if desired. 6. Serve hot. Makes 26 oz. of fresh sausage. Mashed Soybean Curry 1 1/4 cups blanched and cooked mashed soybean or okara 1 ripe tomatoes, chopped 1 green chili peppers, chopped 1 Tbsp. onion, chopped 1 clove garlic, minced 1-inch piece stick cinnamon 1 tsp. chili powder 1 tsp curry powder ¼ tsp. turmeric 1 sprig curry leaves or 1 bay leaf 2 Tbsp. soy oil 1 tsp. salt ½ cup boiling water 1. Prepare mashed soybean or okara. 2. Heat the oil in a sauce pan and stir fry curry leaves, onion, cinnamon, garlic, curry powder and chili powder and green pepper. 3. Then add tomato and stir well. 4. Add mashed soybean or okara and mix well. 5. Add water and stir. 6. Let it simmer for 5 minutes and then take off the fire. 7. Check consistence, add more water if necessary. Serve hot with rice, noodles or bread. Makes 2 cups Oatmeal Cookies (Biscuit) (Untested quantity of okara in a very good basic cookie) 1 cup white whole wheat flour 1/2 cup oats (quick-cooking) 1/2 tsp. baking soda 1/2 tsp. salt 1/2 cup chopped walnuts 3/4 cup chocolate chips

9 9 3/4 cup sugar 1/3 cup soybean oil 1/2 cup okara (estimate-would need to adjust to get right cookie consistency) 1 Tablespoon molasses 1/2 tsp. vanilla 1. In a bowl, thoroughly combine the flour, oats, baking soda, salt, walnuts and chocolate chips. 2. In a second bowl, whisk together the sugar, oil, okara, molasses, and vanilla until well combined. 3. Add wet ingredients to dry ingredients and stir until they are thoroughly incorporated. Drop by large spoonfuls onto a cookie sheet that has been lightly oiled, about 2 apart. 4. Bake for minutes at 180 C (350 F). Makes about 33 cookies Pineapple Sweet Casserole 1 cup soymilk 3 eggs 1 can of pineapple, chopped and drained (or 1 pineapple, chopped and cooked with 1 C sugar, drained) 2 cups sugar 11 white bread slices, break into chunky pieces 1 cup melted margarine 1 cup okara 1. Preheat oven 190 C (375 F). 2. In a bowl, add soymilk into bread pieces. Reserve. 3. Beat eggs and sugar until creamy. 4. Add creamy mixture into the bread mixture and okara.. Do not beat, just mix slightly. 5. Add melted margarine and pineapple pieces. Mix gently. 6. Grease a rectangular glassware size 11 x 7 x 1.5 inches. Pour in the batter. 7. Bake at (moderately hot) for 30 minutes. Makes 10 servings Carrot Cake 2 cups all-purpose flour 3/4 cup soy flour 2 cups sugar 1 1/2 cups soymilk 1 cup okara 4 tbsp margarine 3 medium size, carrots (peeled and cut into small pieces) 3 eggs

10 10 1 Tbsp. corn starch 2 Tbsp. baking powder 1 tsp. vanilla Topping: (to spread over the cake after baked) 1 Tbsp. cocoa powder 1/2 cup sugar 2 Tbsp. soymilk 1/2 tsp. vanilla 1 Tbsp. margarine 1. Preheat oven 190 C (375 F). 2. Mix wheat flour, soy flour, corn starch and baking powder. Reserve. 3. In a blender, blend carrots and soymilk. Reserve. 4. Add okara and blend together well. Pour this mixture in a big bowl. 5. In an electric mixer, beat eggs, sugar, vanilla and margarine until creamy and smooth. 6. Add creamy mixture into the carrot mixture. Stir well. 7. Add flour mixture mixing until incorporate all ingredients. Do not beat. 8. Pour the batter into a greased cake pan 13 x 9 x 2 inches. 9. Bake for about 35 minutes. Check to see if it is baked by using a cake tester or toothpick. 10. Prepare topping while cake is baking. In a saucepan mix: chocolate, sugar soymilk. Bring to a boil until gets thick and soft. 11. Spread over baked cake while it is still hot. Allow to cool to cut into pieces. Makes 20 servings. Fruit Smoothies 1 1/4 cups vanilla soymilk 16 oz. fresh or frozen sliced sweetened berries 1. Blend the frozen strawberries and soymilk in the blender until smooth and slushy. (Thawing the berries just slightly in the microwave first makes blending easier. Be sure to add any juice from the berries to the blender. 2. Pour into cups and enjoy. Make 6 servings References