Zašto stevija i eritritol imaju različit uticaj na telo? (Kada koristiti eritrol a kada steviju?)
Sastojci (za 4 štapića): 150 g ovsenih pahuljica ili speltinog brašna* (za vafl), 3 kašike kokosovog ulja ili ekstra devičanskog maslinovog ulja (EVOO), 6 kašike eritritola (zaslađivač bez šećera), 150 g tamne čokolade (70%+ kakaoa, bez šećera ili 85% kakaoa, bez secera), 3 kašike organskog kakao praha** (opciono, za intenzivniji ukus), prstohvat soli (0.3-0.5), 6–8 kašika vode (po potrebi, da testo bude glatko i lako razmazivo).
Priprema:
1. U velikoj činiji pomešaj ovsene pahuljice ili integralno speltino brašno, kakao prah, eritritol i prstohvat soli.
2. Dodaj ulje i vodu postepeno, mešajući dok ne dobiješ glatko i lako razmazivo testo.
3. Podeli testo na tri jednake porcije za tri vafl sloja.
4. Svaki sloj razvuci tanko (oko 2–3 mm) i ispeci u tiganju ili mini vafl tiganju na srednjoj temperaturi (skala 4 od 6) dok ne porumeni i postane hrskav.
5. Ohladi sve tri kore na sobnoj temperaturi.
6. Otopi tamnu čokoladu.
7. Slaži štapiće po sledećem redosledu:
- Prvi vafl sloj
- Tanak sloj čokolade
- Drugi vafl sloj
- Drugi sloj čokolade
- Treći vafl sloj
Pritisni lagano da se slojevi spoje.
8. Stavi na papir za pečenje da se čokolada stegne.
9. Iseci štapiće duge oko 10 cm, da dobiju oblik tipičnog 4 stapica KitKata.
Za bolju IR verziju:
- Koristi zaslađivač bez šećera - eritritol
- Tamnu čokoladu 70–85% kakaoa
- Integralno speltino brasno ili ovsene pahuljice za sporiji rast šećera u krvi
Napomena za ovsene pahuljice
Da li se melju ovsene pahuljice ili ne?
Zavisi od toga kakvu teksturu želiš:
1. Ne melješ ovsene pahuljice
- Vafl će biti zrnastiji i hrskaviji
- Više osetiš pahuljice u svakom zalogaju
- Sporije oslobađanje ugljenih hidrata → još IR bolje
2. Melješ ovsene pahuljice u brašno
- Vafl će biti glatkiji i kompaktniji
- Lakše se razvlači tanko i peče ravnomerno
- Još više podseća na pravi “vafl” teksturu iz industrijskog KitKat-a.
Preporuka:
- Ako želiš približno industrijskoj teksturi KitKat štapića → samelji ovsene pahuljice u fino brašno
- Ako želiš IR bolje, više vlakana i zrnastu, rustičnu teksturu → ostavi pahuljice cele.
Napomena za kakao u prahu
- Organski kakao prah je čist kakao u prahu, bez šećera, konzervansa ili mlečnih dodataka.
- Ne koristi “kakao prah za kolače” jer često sadrži šećer ili mlečne dodatke, što bi povećalo glikemijski odgovor i kalorije.
Nutritivni profil (za jedan domaći KitKat štapić od 41,5 g, sa integralnim speltinim brašnom i maslinovim uljem, čokoladom od 70% kakaoa bez šećera):
Energetska vrednost: 179 kcal
Proteini: 3 g
Ugljeni hidrati: 12 g
od toga šećeri: 2 g
Masti: 12 g
od toga zasićene masnoće: 3 g
Biljna vlakna: 4,2 g
Natrijum: 120–200 mg
Zdravstvene napomene:
- Nizak sadržaj šećera: pogodno za osobe koje prate glukozu u krvi.
- Vlakna iz ovsenih pahuljica i tamne čokolade: usporavaju apsorpciju šećera, manji uticaj na IR.
- Zasićene masti: iz čokolade i kokosovog ulja – umereno je OK, ali ne previše.
- Proteini: mali doprinos, ali pomažu u sitosti.
- Bez glutena: ako koristiš bezglutenske pahuljice ili brašno (opciono).
- Ovsene pahuljice ili spelta brašno: sporije oslobađanje šećera u krvi, vlakna pomažu sitosti i zdravlju creva, ako ostavis cele
- Eritritol ili stevija: zaslađivači bez šećera – praktično ne podižu glukozu u krvi.
- Tamna čokolada 70–85%: niska količina šećera, antioksidansi iz kakaa, vlakna pomažu sporijoj apsorpciji.
- Kakao prah (opciono): intenzivira ukus, bez značajnog šećera.
- Prstohvat soli: pojačava ukus, minimalan uticaj na zdravlje.
Zaključak:
Ova domaća verzija je manje slatka, više vlaknasta i sporije podiže šećer u krvi nego standardni KitKat, a i dalje daje užitak hrskavog vafla i čokolade.
Why do stevia and erythritol have different effects on the body? (When to use erythritol and when to use stevia?)
Ingredients (for 4 bars - fingers): 150 g oat flakes (rolled oats) or whole spelt flour* (for waffles), 3 tablespoons coconut oil or extra virgin olive oil (EVOO), 6 tablespoons erythritol (sugar-free sweetener), 150 g dark chocolate (70%+ cocoa, unsweetened or 85% cocoa, unsweetened), 3 tablespoons organic cocoa powder** (optional, for a more intense flavor), pinch of salt (0.3-0.5), 6–8 tablespoons of water (as needed, to make the dough smooth and easy to spread).
Preparation:
1. In a large bowl, mix the oat flakes - rolled oats or whole spelt flour, cocoa powder, erythritol and a pinch of salt.
2. Add the oil and water gradually, mixing until you get a smooth and easy to spread dough.
3. Divide the dough into three equal portions for three waffle layers.
4. Roll out each layer thinly (about 2–3 mm) and bake in a pan or mini waffle pan at a medium temperature (scale 4 out of 6) until golden brown and crispy.
5. Cool all three crusts at room temperature.
6. Melt the dark chocolate.
7. Arrange the sticks in the following order:
- The first waffle layer
- A thin layer of chocolate
- Second waffle layer
- Second layer of chocolate
- The third waffle layer
Press lightly to join the layers.
8. Place on baking paper to harden the chocolate.
9. Cut sticks about 10 cm long, so they get the shape of a typical 4 KitKat sticks (fingers).
For a better IR version:
- Use a sugar-free sweetener - erythritol
- Dark chocolate 70–85% cocoa
- Whole spelt flour or oat flakes - rolled (whole, not flour) for a slower rise in blood sugar
Note for oat flakes - rolled oats
Are oat flakes ground or not?
It depends on what kind of texture you want:
1. Don't grind the oat flakes
- The waffle will be grainier and crunchier
- You can feel the flakes more in each bite
- Slower release of carbohydrates → even better IR
2. Grind the oat flakes into flour
- The waffle will be smoother and more compact
- It is easier to roll out thinly and bake evenly
- It resembles the real "waffle" texture from industrial KitKat.
Recommendation:
- If you want a texture similar to the industrial texture of a KitKat bar → grind the oat flakes - rolled oats into a fine flour
- If you want a better IR, more fiber and a grainy, rustic texture → leave the flakes whole.
Note on cocoa powder
- Organic cocoa powder is pure cocoa powder, without sugar, preservatives or dairy additives.
- Do not use “baking cocoa powder” as it often contains sugar or dairy additives, which will increase the glycemic response and calories.
Nutritional profile (for one homemade KitKat of 41.5 g, with whole spelt flour and evoo, 70% cocoa chocolate without sugar):
Energy value: 179 kcal
Proteins: 3 g
Carbohydrates: 12 g
of which sugars: 2 g
Fats: 12 g
of which saturated fat: 3 g
Vegetable fibers: 4.2 g
Sodium: 120–200 mg
Health notes:
- Low sugar content: suitable for people monitoring blood glucose.
- Fiber from oat flakes - rolled oats and dark chocolate: slow down the absorption of sugar, less impact on IR.
- Saturated fats: from chocolate and coconut oil - in moderation is OK, but not too much.
- Proteins: a small contribution, but help with satiety.
- Gluten-free: if you use gluten-free flakes or flour (optional).
- Oat flakes - rolled oats or spelt flour: slower release of sugar into the blood, fiber helps satiety and gut health, if you leave it whole
- Erythritol or stevia: sugar-free sweeteners – practically do not raise blood glucose.
- Dark chocolate 70–85%: low in sugar, antioxidants from cocoa, fiber helps slower absorption.
- Cocoa powder (optional): intensifies the flavor, without significant sugar.
- Pinch of salt: enhances the flavor, minimal impact on health.
Conclusion:
This homemade version is less sweet, more fibrous and raises blood sugar more slowly than a standard KitKat, while still providing the pleasure of a crispy waffle and chocolate.
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