Sastojci (za oko 1 litru jogurta): 1 litra sojinog mleka (nezaslađenog, punomasnog ili polu-masnog), 2–3 supene kašike (20–25 g) probiotika u kapsulama ili 2–3 kašike gotovog soja jogurta kao starter, 1 kašičica sirćeta ili soka od limuna (za bolju kiselost).
Priprema:
1. Operi posudu i kašiku u vreloj vodi ili ih blago zagrej u rerni (5 min na 100°C) da budu čisti i bez bakterija koje mogu pokvariti jogurt.
2. Sipaj sojino mleki u šerpu. Polako zagrej do oko 40–45°C (mlako, prijatno na prst, ne više od 50°C da ne ubije probiotike).
3. Ako koristiš probiotik u kapsulama, otvori kapsule i dodaj prah u mleko I promešaj dobro.
Ako koristiš gotov soja jogurt, dodaj i dobro promešaj.
4. Dobro promešaj da se starter ravnomerno rasporedi.
5. Pokrij posudu poklopcem ili čistom krpom sa krajevima zavucenim u drske serpe.
6. Ostavite na toplom mestu (oko 35–45°C) 8–10 sati. Duža fermentacija, jogurt je kiseliji.
7. Nakon fermentacije, probaj jogurt. Ako je dovoljno gust i kiseo, stavi ga u frižider najmanje 3–4 sata da se potpuno ohladi i zgusne.
8. Jogurt čuvaj u frižideru do 4–6 dana.
Napomene:
1. Za gušći jogurt, možeš dodati 1–2 kašike sojinog mleka u prahu pri zagrevanju.
2. Za blaži jogurt, smanji vreme fermentacije ili dodaj malo vode posle hlađenja.
3. Jogurt se može koristiti kao osnova za soseve, smutije ili dezert.
Upotreba:
- Kao samostalan jogurt (doručak ili užina).
- Kao osnova za slane i slatke soseve
- U smutijima i proteinskim napicima.
- Kao zamena za mlečni jogurt u kuvanju i pečenju.
- Kao baza za veganski kefir, ajran ili jogurt prelive.
Opis
- Domaći sojin jogurt je fermentisani biljni proizvod dobijen kontrolisanom fermentacijom sojinog mleka pomoću probiotskih kultura. Proces fermentacije razlaže deo složenih proteina i ugljenih hidrata, čineći jogurt lakše svarljivim u odnosu na obično sojino mleko.
- Sojin jogurt ima blago kiselkast ukus, glatku i kremastu teksturu (koja zavisi od kvaliteta mleka i dužine fermentacije) i neutralnu aromu, što ga čini izuzetno prilagodljivim i za slatke i za slane recepte. Dodavanje male količine sirćeta ili limunovog soka pomaže stabilizaciji pH vrednosti i stvara povoljnije uslove za razvoj probiotskih kultura, naročito u kućnim uslovima.
- Za najbolji rezultat, fermentacija se obično odvija 8–12 sati na temperaturi 40–45 °C. Duža fermentacija daje kiseliji i gušći jogurt.
Nutritivne vrednosti (na 100 g, prosečne vrednosti):
Energija: oko 45–55 kcal
Proteini: 3,5–4,5 g
Ugljeni hidrati: 1,5–2,5 g
od toga šećeri: < 1 g
Masti: 2,0–3,0 g
zasićene masne kiseline: 0,3–0,5 g
Vlakna: 0,5–1,0 g
Kalcijum: 80–120 mg (zavisno od obogaćenja mleka)
Gvožđe: 0,6–1,0 mg
Natrijum: < 50 mg
Napomena: nutritivne vrednosti variraju u zavisnosti od brenda sojinog mleka i vrste probiotskih kultura.
Zdravstvene napomene:
- Sojin jogurt je prirodno bez laktoze i pogodan za osobe sa intolerancijom na laktozu.
- Sadrži kompletne biljne proteine sa svim esencijalnim aminokiselinama.
- Fermentacija poboljšava apsorpciju minerala i smanjuje antinutritivne faktore soje.
- Probiotske kulture mogu doprineti ravnoteži crevne flore, boljem varenju i jačanju imuniteta.
- Izoflavoni prisutni u soji mogu imati povoljan efekat na hormonsku ravnotežu i zdravlje kostiju.
- Osobe sa potvrđenom alergijom na soju treba da izbegavaju ovaj proizvod.
- Za terapijsku upotrebu (digestivni problemi, autoimuna stanja) preporučuje se konsultacija sa nutricionistom ili lekarom.
Ingredients (for about 1 liter of yogurt): 1 liter of soy milk (unsweetened, full-fat or semi-fat), 2–3 tablespoons (20–25 g) of probiotics in capsules or 2–3 tablespoons of ready-made soy yogurt as a starter, 1 teaspoon of vinegar or lemon juice (for better acidity).
Preparation:
1. Wash the container and the spoon in hot water or heat them slightly in the oven (5 min at 100°C) so that they are clean and free of bacteria that can spoil the yogurt.
2. Pour the soy milk into the pan. Slowly heat up to about 40-45°C (lukewarm, pleasant to the finger, no more than 50°C so as not to kill the probiotics).
3. If you use probiotics in capsules, open the capsules and add the powder to the milk and mix well
If you use ready-made soy yogurt, add it and mix well.
4. Stir well so that the starter is evenly distributed.
5. Cover the container with a lid or a clean cloth with the ends tucked into the handles of the pot.
6. Leave in a warm place (about 35–45°C) for 8–10 hours. The longer the fermentation, the more acidic the yogurt.
7. After fermentation, try the yogurt. If it is thick and sour enough, put it in the fridge for at least 3-4 hours to completely cool and thicken.
8. Keep the yogurt in the fridge for up to 4-6 days.
Notes:
1. For a thicker yogurt, you can add 1-2 tablespoons of soy milk powder when heating.
2. For milder yogurt, reduce the fermentation time or add a little water after cooling.
3. Yogurt can be used as a base for sauces, smoothies or desserts.
Using:
- As an independent yogurt (breakfast or snack).
- As a base for salty and sweet sauces
- In smoothies and protein drinks.
- As a substitute for milk yogurt in cooking and baking.
- As a base for vegan kefir, ayran or yogurt dressings.
Description
- Homemade soy yogurt is a fermented plant product obtained by controlled fermentation of soy milk using probiotic cultures. The fermentation process breaks down some of the complex proteins and carbohydrates, making yogurt easier to digest than regular soy milk.
- Soy yogurt has a slightly sour taste, a smooth and creamy texture (which depends on the quality of the milk and the length of fermentation) and a neutral aroma, which makes it extremely adaptable for both sweet and savory recipes. Adding a small amount of vinegar or lemon juice helps to stabilize the pH value and creates more favorable conditions for the development of probiotic cultures, especially in home conditions.
- For the best result, fermentation usually takes place for 8–12 hours at a temperature of 40–45 °C. Longer fermentation gives a more acidic and thicker yogurt.
Nutritional values (per 100 g, average values):
Energy: about 45–55 kcal
Proteins: 3.5–4.5 g
Carbohydrates: 1.5–2.5 g
of which sugars: < 1 g
Fats: 2.0–3.0 g
saturated fatty acids: 0.3–0.5 g
Fiber: 0.5–1.0 g
Calcium: 80–120 mg (depending on milk fortification)
Iron: 0.6–1.0 mg
Sodium: < 50 mg
Note: nutritional values vary depending on the brand of soy milk and the type of probiotic culture.
Health notes:
- Soy yogurt is naturally lactose-free and suitable for people with lactose intolerance.
- Contains complete vegetable proteins with all essential amino acids.
- Fermentation improves the absorption of minerals and reduces the anti-nutritional factors of soy.
- Probiotic cultures can contribute to the balance of intestinal flora, better digestion and strengthening of immunity.
- Isoflavones present in soy can have a beneficial effect on hormonal balance and bone health.
- People with a confirmed soy allergy should avoid this product.
- For therapeutic use (digestive problems, autoimmune conditions), consultation with a nutritionist or doctor is recommended.
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