Increase satiety and reduce edema! How to Make 3 Soybean Okara Dishes

As the trend of health preservation becomes popular, more and more people like to make their own soy milk at home. However, we often don’t know what to do with the soy milk residue left after boiling. It tastes bland when eaten directly, but it seems a waste to throw it away! Experts say that it is a good idea to recycle and reuse soybean dregs and add them to daily dishes for cooking and consumption. This will not only help increase the sense of fullness, but moderate consumption can also help with weight loss and promote bowel movements.

Soybean dregs are high in dietary fiber! Increase satiety and promote bowel movements

The famous Japanese model Marie Kaemura wrote in her book "The More You Eat, the Thinner You Get! The book "The Magic of Soybean Okara" mentions that incorporating soybean dregs into dishes not only helps reduce waste, but also has many unknown health benefits. In particular, the dietary fiber content contained in soybean dregs is even more surprising!

Taking 100 grams of soybean dregs as an example, the calories are about 111 calories. Although it is higher than tofu and soy milk, it is rich in dietary fiber, which is as high as 11.5 grams. It is 10 times that of lettuce, 5 times that of sweet potato, and 2 times that of burdock. By eating about 200g of "raw soybean dregs", you can reach your daily target dietary fiber intake.

Among a large amount of dietary fiber, "water-insoluble dietary fiber" accounts for the vast majority. Insoluble dietary fiber expands when it comes into contact with water, which not only helps increase the feeling of fullness, but also increases stool volume, promotes intestinal peristalsis, accelerates bowel movements, or excretes old waste accumulated in the intestines. Therefore, it is very suitable to be used as one of the protein sources for weight loss.

As the trend of health preservation becomes popular, more and more people like to make their own soy milk at home. However, we often don’t know what to do with the soy milk residue left after boiling. It tastes bland if eaten directly, but it feels like a waste if thrown away!

The golden and crispy kinako miso brings out the delicious taste of white fish! (Photo provided by Taiwan Dongfan)

Soy protein has many benefits! Eating soybean dregs can reduce cholesterol and neutral fat

In addition, Japanese gynecologist and cosmetic dermatologist Dr. Keiko Matsumura also said that the large amount of "soy protein" contained in soybean dregs can reduce excess neutral fat and cholesterol; inhibit the sudden rise in blood sugar, suppress the large-scale production of the hormone "insulin" that can lower blood sugar levels; and prevent the body from accumulating fat. The "β-conglycinin" contained in soy protein can help reduce neutral fat and prevent visceral fat from accumulating. Moderate consumption has many benefits for those who are trying to lose weight.

Add soybean dregs to cooking! Reduce edema and increase satiety

Dr. Keiko Matsumura also incorporates soybean dregs into daily diet, adding ingredients such as swordfish, kelp, tomatoes, etc. that have diuretic and drainage effects and are rich in potassium ions, to make three "soybean dregs slimming dishes" that are simple to cook, delicious and nutritious. They can increase satiety, help the body to easily excrete excess water and sodium, and achieve the effect of improving lower body obesity.

★Grilled swordfish with soybean dregs and miso

The golden and crispy kinako miso brings out the delicious taste of white fish!

Serving Size: 1 serving.

Calories: 191 kcal.

Material:

1 slice of swordfish, 2 tsp of miso, 10g of raw soybean dregs, 2 tsp of water, 1/4 tsp of sesame oil, 10g of mixed lettuce, and a little white sesame seeds.

practice:

1. Mix A and apply to the surface of swordfish.

2. Line a baking tray with baking paper and place 1. Bake in the oven for about 7 to 10 minutes.

3. Pour into a container, sprinkle with white sesame seeds and place mixed lettuce on the side.

The double richness of shredded kelp and soybean dregs greatly enhances your sense of fullness! (Photo provided by Taiwan Dongfan)

★Quick soup with shredded kelp and tofu

The double richness of shredded kelp and soybean dregs greatly enhances your sense of fullness!

Serving Size: 1 serving.

Calories: 55 kcal.

Material:

5g of duck celery, 1/8 block of soft tofu, 20g of raw soybean dregs, 1 teaspoon of light soy sauce, 1/3 teaspoon of Japanese soup stock granules, 1 cup of hot water, 5g of shredded kelp.

practice:

1.Cut the celery into 3cm lengths. Dice tofu.

2. Put A and tofu into a bowl, cover with plastic wrap, and heat in a microwave (600W) for about 40 seconds.

3. Place the shredded kelp in a container, add 2 and sprinkle with celery.

The combination of signature beauty ingredients of avocado and tomato salad, combined with the power of soybean dregs, doubles the effectiveness! (Photo provided by Taiwan Dongfan)

★Avocado and Tomato Salad

The combination of signature beauty ingredients, paired with the power of soybean dregs, doubles the effectiveness!

Serving Size: 1 serving.

Calories: 99 kcal.

Material:

1/4 tomato, 1/4 avocado, 1/2 tsp light soy sauce, 1/2 tsp lemon juice, 1/4 tsp olive oil, 1 tsp soybean dregs powder, and a pinch of coarsely ground black pepper.

practice:

1. Remove the stems of tomatoes and cut into bite-sized pieces. Peel and seed the avocado and cut into bite-sized pieces.

2.Put A into a bowl and mix, then add 1 and mix well. Pour into a container and sprinkle with soybean dregs powder and coarsely ground black pepper.