Bademov jogurt (Almond yogurt)

Sastojci (za oko 1 litru jogurta): 1 litra mleka od badema (nezaslađenog, punomasnog ili domaceg), 2–3 supene kašike probiotičkih kapsula (20–25 g) ili 2–3 supene kašike gotovog bademovog jogurta sa živim kulturama kao starter, 1 kašičica sirćeta ili soka od limuna (opciono, za bolju kiselost i teksturu), 1–2 kašike kokosovog brašna* ili instant ovsenog brašna (opciono, za gušći jogurt, oko 10–15 g).

Saveti za pravljenje bademovog jogurta (koje kokosovo brasno i Kako zgusnuti bademov jogurt).

Priprema:

Sterilizacija. 

1. Operi posudu, kašiku i poklopac u vreloj vodi ili ih kratko zagrej u rerni na 100°C (5 minuta) da budu potpuno čisti.

2. Sipaj 1 litru bademovog mleka u šerpu. Polako zagrej do 40–45°C (mlako na prst, ne više od 50°C da ne ubije probiotike).

Dodavanje startera.

3a.Ako koristiš kapsule, otvori kapsule i dodaj prah u mleko i dobro promešaj.

3b. Ako koristiš gotov jogurt, dodaj i dobro promešaj.

4. Dodaj opciono sirće ili sok od limuna.

5. Ako želiš gušći jogurt, dodaj kokosovo brasno ili ovseno brašno i promešaj.

Fermentacija.

6. Pokrij posudu poklopcem ili čistom krpom, krajeve zavuci u drske serpe.

7. Ostavite na toplom mestu (35–45°C) 8–12 sati:

- kraće fermentira → blaži i ređi jogurt

- duže fermentira → kiseliji i gušći

Hlađenje i čuvanje.

8. Nakon fermentacije, probaj jogurt. Ako je dovoljno gust i kiseo, stavi u frižider najmanje 4 sata da se potpuno ohladi i zgusne.

9. Jogurt čuvaj u frižideru do 5–7 dana.

Napomene:

- Za blaži jogurt: skratiti fermentaciju ili dodati malo više mleka po hlađenju.

Upotreba:

- Za doručak sa voćem i semenkama

- U frapeima (smuti) i musliju

- Kao osnova za veganske kremove,  za kremaste soseve i dezerte

Nutritivne vrednosti (po 100 g):

Energetska vrednost: 65–75 kcal

Proteini: 1–2 g

Ugljeni hidrati: 2–3 g

Od toga šećeri: 1–2 g (pri upotrebi nezaslađenog mleka od badema)

Masti: 5–6 g

Zasićene masti: 0,5–1 g

Vlakna: 1–2 g

Holesterol: 0 mg (veganski proizvod)

So: 0–0,05 g (zavisno od mleka ili dodataka)

Kalcijum: 10–15% preporučene dnevne doze (ako je mleko fortifikovano)

Zdravstveni benefiti:

- Bogat probioticima koji pomažu varenju i balansu crevne flore

- Nizak u ugljenim hidratima, dobar za dijabetičare ili osobe na keto ili niski ugljeni hidrati ishrani

- Bez laktoze i životinjskih proizvoda, pogodan za vegane i osobe sa intolerancijom na mleko

- Kokosovo brašno i ovseno brašno dodaju vlakna, što pomaže sitosti i regulaciji šećera u krvi

Za koga je dobar?

- Osobe sa intolerancijom na laktozu

- Vegani i vegetarijanci

- Dijabetičari i osobe koje paze na šećer u krvi

- Svi koji žele probiotik u ishrani i zdravu alternativu mlečnom jogurtu

Ingredients (for about 1 liter of yogurt): 1 liter of almond milk (unsweetened, full-fat or homemade), 2–3 tablespoons of probiotic capsules (20–25 g) or 2–3 tablespoons of ready-made almond yogurt with live cultures as a starter, 1 teaspoon of vinegar or lemon juice (optional, for better acidity and texture), 1–2 tablespoons of coconut flour* or instant oat flour (optional, for thicker yogurt, about 10–15 g).

Tips for making almond yogurt (which coconut flour to choose and how to thicken almond yogurt).

Preparation:

Sterilization.

1. Wash the container, spoon and lid in hot water or heat them briefly in the oven at 100°C (5 minutes) so that they are completely clean.

2. Pour 1 liter of almond milk into a pan. Slowly heat up to 40–45°C (warm to the finger, no more than 50°C so as not to kill the probiotics).

Adding a starter.

3a. If you use capsules, open the capsules and add the powder to the milk and stir well.

3b. If you use ready-made yogurt, add it and mix well. 

4. Add optional vinegar or lemon juice.

5. If you want a thicker yogurt, add coconut flour or oat flour and mix.

Fermentation.

6. Cover the container with a lid or a clean cloth, tuck the ends into pot handles.

7. Leave in a warm place (35–45°C) for 8–12 hours:

- it ferments for a shorter time → milder and thinner yogurt

- it ferments longer → more acidic and denser

Cooling and storage.

8. After fermentation, try the yogurt. If it is thick and sour enough, refrigerate for at least 4 hours to cool completely and thicken.

9. Store yogurt in the refrigerator for up to 5–7 days.

Notes:

- For a milder yogurt: shorten the fermentation or add a little more milk after cooling.

Using:

- For breakfast with fruit and seeds

- In frappes (smoothies) and muesli

- As a base for vegan creams, creamy sauces and desserts

Nutritional values ​​(per 100 g):

Energy value: 65–75 kcal

Proteins: 1–2 g

Carbohydrates: 2–3 g

Of this, sugars: 1–2 g (when using unsweetened almond milk)

Fats: 5–6 g

Saturated fats: 0.5–1 g

Fiber: 1–2 g

Cholesterol: 0 mg (vegan product)

Salt: 0–0.05 g (depending on milk or supplements)

Calcium: 10–15% of the recommended daily dose (if the milk is fortified)

Health benefits:

- Rich in probiotics that help digestion and balance intestinal flora

- Low in carbohydrates, good for diabetics or people on a keto or low carb diet

- Without lactose and animal products, suitable for vegans and people with milk intolerance

- Coconut flour and oat flour add fiber, which helps satiety and blood sugar regulation

Who is it good for?

- People with lactose intolerance

- Vegans and vegetarians

- Diabetics and people who watch their blood sugar

- Everyone who wants a probiotic in their diet and a healthy alternative to milk yogurt