Ovseni napitak sa lešnikom (Oat drink with hazelnut)

Boom box kopija.

Sastojci (za oko 900 ml): 60 g ovsenih pahuljica, 30 g sirovih lešnika, 1 litar vode, 1 kašičica meda ili urmi u prahu - urmin secer (opciono), prstohvat soli (opciono).

Priprema:

1. Ovsene pahuljice potopiti u vodu na 60 minuta. 

2. Lešnike potopiti u toploj vodi oko 4 sata (može i preko noći 8 sati, radi blažeg ukusa i lakšeg blendiranja).

3. Ocediti pahuljice i lešnike i isprati ih čistom vodom.

4. Staviti u blender zajedno sa 1 litrom sveže vode.

5. Blendirati 1–2 minuta dok se ne dobije homogena tečnost.

6. Procediti kroz gazu ili cediljku za biljno mleko.

7. Po želji dodati med i/ ili malo soli i lagano promešati.

Čuvanje 

Čuvati u frižideru u staklenoj flaši do 3 dana.

Pre upotrebe promućkati.

Saveti:

- Ako želite gušći napitak, smanjiti količinu vode.

- Ako želite blaži ukus, koristiti blago tostirane lešnike. Malo ohladjene.

- Ostatak pulpe može se dodati u ovsene kaše, frapee - smutije ili kolače.

- Za barista verziju dodati 1 kašičicu hladno ceđenog ulja radi kremastije teksture.

Opis

Domaći ovseni napitak sa lešnikom je prirodna biljna zamena za mleko, bez aditiva i veštačkih dodataka. Ima blag, prirodno sladak ukus zahvaljujući ovsenim pahuljicama i prijatnu orašastu aromu od lešnika. Lako se vari, ne sadrži laktozu i pogodan je za osobe koje izbegavaju mlečne proizvode. Ovas sadrži beta-glukane koji mogu doprineti regulaciji holesterola i stabilizaciji šećera u krvi, dok lešnici obezbeđuju zdrave masti, vitamin E i minerale važne za kožu, srce i nervni sistem.

Nutritivne vrednosti napitka od ovsenih pahuljica i lešnika (procena) za 100 ml napitka (sa medom i soli):

Energetska vrednost: oko 28–32 kcal

 Proteini: oko 0.9 g

 Ugljeni hidrati: oko 2.6 g

 Prirodni šećeri: oko 0.6 g

 Masti: oko 1.5 g

 Zasićene masti: oko 0.15 g

 Holesterol: 0 mg

 Natrijum: oko 8 mg

 Vlakna: oko 0.4 g

Vitamini (procena):

 Vitamin B1 (tiamin): oko 0.03 mg

 Vitamin B6: oko 0.02 mg

 Vitamin E: oko 0.3 mg

 Folati (vitamin B9): oko 4 µg

Minerali (procena):

 Magnezijum: oko 12 mg

 Fosfor: oko 25 mg

 Kalijum: oko 45 mg

 Kalcijum: oko 8 mg

 Gvožđe: oko 0.35 mg

 Cink: oko 0.25 mg

Zdravstvene napomene:

- Redovna konzumacija može doprineti zdravlju srca zahvaljujući vlaknima i nezasićenim mastima. 

- Pogodan je za osobe sa intolerancijom na laktozu. 

- Ovas može pomoći u stabilizaciji energije tokom dana. 

- Lešnici sadrže antioksidanse koji doprinose zaštiti ćelija od oksidativnog stresa.

Boom box copy.

Ingredients (for about 900 ml): 60 g of oat flakes (rolled oats), 30 g of raw hazelnuts, 1 liter of water, 1 teaspoon of honey or date powder - date sugar (optional), a pinch of salt (optional).

Preparation:

1. Soak oat flakes in water for 60 minutes.

2. Soak the hazelnuts in warm water for about 4 hours (can be overnight for 8 hours, for a milder taste and easier blending).

3. Drain the oat flakes (rolled oats) and hazelnuts and rinse them with clean water.

4. Put in a blender together with 1 liter of fresh water.

5. Blend for 1–2 minutes until a homogeneous liquid is obtained.

6. Strain through cheesecloth or a plant-based milk strainer.

7. If desired, add honey and/or a little salt and mix gently.

Keeping

Store in the fridge in a glass bottle for up to 3 days.

Shake before use.

Tips:

- If you want a thicker drink, reduce the amount of water.

- If you want a milder taste, use slightly toasted hazelnuts. A little chilled.

- The rest of the pulp can be added to oat porridge, frappes - smoothies or cakes.

- For the barista version, add 1 teaspoon of cold-pressed oil for a creamier texture.

Description

Homemade oat drink with hazelnut is a natural plant-based substitute for milk, without additives and artificial supplements. It has a mild, naturally sweet taste thanks to oats flakes and a pleasant nutty aroma from hazelnuts. It is easily digested, does not contain lactose and is suitable for people who avoid dairy products. Oats contain beta-glucans that can contribute to cholesterol regulation and blood sugar stabilization, while hazelnuts provide healthy fats, vitamin E and minerals important for the skin, heart and nervous system.

Nutritional values ​​of the oatmeal and hazelnut drink (estimate) for 100 ml of the drink (with honey and salt):

Energy value: about 28–32 kcal 

Proteins: about 0.9 g 

Carbohydrates: about 2.6 g 

Natural sugars: about 0.6 g 

Fats: about 1.5 g 

Saturated fat: about 0.15 g 

Cholesterol: 0 mg 

Sodium: about 8 mg 

Fiber: about 0.4 g

Vitamins (estimate): 

Vitamin B1 (thiamine): about 0.03 mg 

Vitamin B6: about 0.02 mg 

Vitamin E: about 0.3 mg 

Folate (vitamin B9): about 4 µg

Minerals (estimate): 

Magnesium: about 12 mg 

Phosphorus: about 25 mg 

Potassium: about 45 mg 

Calcium: about 8 mg 

Iron: about 0.35 mg 

Zinc: about 0.25 mg

Health notes:

- Regular consumption can contribute to heart health thanks to fiber and unsaturated fats.

- It is suitable for people with lactose intolerance.

- Oats can help stabilize energy during the day.

- Hazelnuts contain antioxidants that contribute to the protection of cells from oxidative stress.