Sastojci (za oko 200 g putera): 200 g sirovih badema, 1 kašika neutralnog ulja - bademovo, suncokretovo ili kokosovo (opciono, za glatkiju teksturu), prstohvat soli, 1 kašičica meda ili javorovog sirupa (opciono, za blagu slatkoću).
Priprema:
1. Rasporedi bademe na pleh i blago tostiraj u rerni na 160°C oko 10–12 minuta, povremeno mešajući, dok ne zamirišu.
2. Ostavite da se malo ohlade.
3. Stavi bademe u jaci blender ili kuhinjski procesor hrane. Blendaj 3–5 minuta, povremeno stružući smesu sa zidova posude.
Bademi će prvo postati mrvičasti, potom formirati pastu, a na kraju glatki puter.
4. Kada puter postane skoro glatka pasta, dodaj prstohvat soli i po želji kašiku ulja za još kremastiju teksturu.
5. Ako želiš slatki puter, dodaj med ili javorov sirup i još kratko blendaj.
6. Prebaci puter u staklenu teglicu i čuvaj u frižideru do 2–3 nedelje.
7. Pre upotrebemozes dobro promešati, jer se prirodna ulja mogu odvojiti.
Napomena:
- Za gušći, prirodniji puter bez ulja, možeš ga blendati duže, ali moraš imati snažan blender.
Opis
Domaći bademov puter je prirodan namaz dobijen finim mlevenjem badema, bez dodatnih emulgatora, hidrogenizovanih masti i skrivenih šećera. Tekstura može biti kremasta ili blago zrnasta u zavisnosti od dužine blendanja. Ukus je bogat, orašast i pun, a sastav čisto nutritivan.
Upotreba:
1. Kao namaz za integralni hleb ili tost
2. Dodatak ovsenoj kaši, granoli ili čia pudingu
3. Kao sastojak u smutijima za dodatne proteine i zdrave masti
4. U zdravim dezertima, energetskim kuglicama i kolačima
5. Kao dodatak slanim sosovima i prelivima (u kombinaciji sa limunom i maslinovim uljem)
Nutritivne vrednosti (na 100 g):
Energetska vrednost oko 600 kcal
Proteini 21 g
Ukupne masti 55 g
od toga zasićene masti 4 g
Ugljeni hidrati 19 g
od toga šećeri 4 g
Vlakna 12 g
Vitamin E 25 mg
Magnezijum 270 mg
Kalcijum 260 mg
Gvožđe 3,7 mg
Vrednosti su približne i mogu varirati u zavisnosti od porekla badema i dodataka.
Zdravstveni benefiti:
- Podržava zdravlje srca zahvaljujući visokom sadržaju mononezasićenih masnih kiselina
- Doprinosi regulaciji holesterola i smanjenju LDL frakcije
- Bogat vitaminom E koji deluje kao snažan antioksidans i štiti ćelije od oksidativnog stresa
- Sadrži magnezijum koji pomaže normalnoj funkciji mišića i nervnog sistema
- Visok sadržaj vlakana doprinosi zdravoj probavi i dužem osećaju sitosti
- Prirodni izvor biljnih proteina, pogodan za oporavak i održavanje mišićne mase
Za koga je dobro?
1. Osobe koje žele zdravu i prirodnu ishranu bez industrijskih dodataka
2. Vegetarijance i vegane kao kvalitetan izvor biljnih masti i proteina
3. Osobe sa povišenim holesterolom i rizikom od kardiovaskularnih bolesti
4. Fizički aktivne osobe i sportiste
5. Osobe koje regulišu telesnu težinu, uz umerenu konzumaciju
6. Dijabetičare, naročito bez dodatog zaslađivača, jer ima nizak glikemijski indeks
Ingredients (for about 200 g of butter): 200 g raw almonds, 1 tablespoon of neutral oil - almond, sunflower or coconut (optional, for a smoother texture), pinch of salt, 1 teaspoon of honey or maple syrup (optional, for a mild sweetness).
Preparation:
1. Spread the almonds on a baking sheet and lightly toast in the oven at 160°C for about 10–12 minutes, stirring occasionally, until fragrant.
2. Leave to cool slightly.
3. Place the almonds in a high-powered blender or food processor. Blend for 3–5 minutes, scraping the mixture down the sides of the bowl occasionally.
The almonds will first become crumbly, then form a paste, and finally a smooth butter.
4. When the butter is almost a smooth paste, add a pinch of salt and, if desired, a tablespoon of oil for an even creamier texture.
5. If you want sweet butter, add honey or maple syrup and blend briefly.
6. Transfer the butter to a glass jar and store in the refrigerator for up to 2–3 weeks.
7. You may want to stir well before using, as the natural oils may separate.
Note:
- For a thicker, more natural, oil-free butter, you can blend it longer, but you will need a powerful blender.
Description
Homemade almond butter is a natural spread obtained by finely grinding almonds, without additional emulsifiers, hydrogenated fats and hidden sugars. The texture can be creamy or slightly grainy depending on the length of blending. The taste is rich, nutty and full, and the composition is purely nutritious.
Using:
1. As a spread for integral bread (wholemeal bread, whole wheat bread) or toast.
2. In addition to oat porridge, granola or chia pudding.
3. As an ingredient in smoothies for additional protein and healthy fats.
4. In healthy desserts, energy balls and cakes.
5. As an addition to salty sauces and toppings (combined with lemon and olive oil).
Nutritional values (per 100 g):
Energy value about 600 kcal
Proteins 21 g
Total fat 55 g
of which saturated fat 4 g
Carbohydrates 19 g
of which sugars 4 g
Fiber 12 g
Vitamin E 25 mg
Magnesium 270 mg
Calcium 260 mg
Iron 3.7 mg
The values are approximate and may vary depending on the origin of the almonds and additives.
Health benefits:
- Supports heart health thanks to the high content of monounsaturated fatty acids
- Contributes to cholesterol regulation and reduction of the LDL fraction
- Rich in vitamin E, which acts as a powerful antioxidant and protects cells from oxidative stress
- Contains magnesium, which helps the normal function of muscles and the nervous system
- The high fiber content contributes to healthy digestion and a longer feeling of satiety
- Natural source of plant-based proteins, suitable for recovery and maintenance of muscle mass
Who is it good for?
1. People who want a healthy and natural diet without industrial additives
2. Vegetarians and vegans as a quality source of vegetable fats and proteins
3. People with elevated cholesterol and risk of cardiovascular diseases
4. Physically active people and athletes
5. People who regulate body weight, with moderate consumption
6. Diabetics, especially without added sweetener, because it has a low glycemic index
No comments:
Post a Comment