Many people turn to soy milk in the morning as an easy way to increase their protein intake. Nutritionist Lin Li-cen suggests taking it a step further by blending unsweetened soy milk with pumpkin, including the skin, and unsalted nuts for a more nutritious and filling drink.
Lin shared the recommendation on her Facebook page, introducing a homemade drink called pumpkin and nut soy milk. To prepare it, wash the pumpkin skin thoroughly, cut the pumpkin into pieces and steam it in a rice cooker until tender.
Once cooked, place the pumpkin with its skin, unsalted nuts and unsweetened soy milk into a blender. Blend the ingredients until smooth and the drink is ready to serve.
According to Lin, combining soy protein with the dietary fibre found in pumpkin can help slow down the rate at which food leaves the stomach. This may help people feel fuller for longer and make the drink a more satisfying option for breakfast or between meals.
Pumpkin is also rich in beta-carotene, while nuts can help improve the absorption and utilisation of this nutrient. Beta-carotene is converted into vitamin A in the body, which plays an important role in maintaining vision in low-light conditions and supporting eye health. It also contributes to the maintenance and repair of the skin and respiratory tract lining.
The addition of nuts provides vitamin E and unsaturated fatty acids, which are commonly associated with healthy fats. Vitamin E also acts as an important antioxidant in the body. When combined with soy milk, which contains soy lecithin, the drink provides a range of nutrients that can support normal bodily functions.
Lin also pointed out that pumpkin is nutritionally classified under the whole grains and starchy foods group, but contains trace minerals such as chromium and zinc. Keeping the pumpkin skin in the drink increases its fibre content, while pairing it with unsweetened soy milk and healthy fats may help produce a steadier blood sugar response.
With just a few simple ingredients, the pumpkin and nut soy milk drink offers an alternative to heavily sweetened breakfast beverages while combining plant-based protein, fibre, healthy fats and essential nutrients in one serving.
