Sastojci (za oko 1 litru jogurta): 1 litra ovsenog mleka (nezaslađeno, punomasno ili polu-masno), 2–3 supene kašike probiotičkih kapsula (20–25 g) ili 2–3 supene kašike gotovog biljnog jogurta sa živim kulturama kao starter, 1 kašičica sirćeta ili soka limuna (opciono, za bolju kiselost i zgušnjavanje).
Priprema:
1. Sterilizacija posude. Operi posudu, kašiku i poklopac u vreloj vodi ili ih kratko zagrej u rerni na 100°C (5 minuta) da budu čisti i bez bakterija koje mogu pokvariti jogurt.
2. Sipaj ovseno mleko u šerpu. Polako zagrej do 40–45°C (mlako 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 dobro promešaj.
Ako koristiš gotov biljni jogurt, dodaj 2–3 supene kašike i dobro promešaj.
4. Dodaj opciono sirće ili sok od limuna i promešaj.
5. Pokrij posudu poklopcem ili čistom krpom, krajeve zavuci u drske serpe.
6. Ostavite na toplom mestu (35–45°C) 8–12 sati.
Kraće fermentira → blaži jogurt.
Duže fermentira → kiseliji i gušći jogurt.
7. Nakon fermentacije, probaj jogurt. Ako je dovoljno gust i kiseo, stavi u frižider najmanje 4 sata da se potpuno ohladi i zgusne.
8. Čuvaj u frižideru do 3–5 dana.
Saveti:
- Za gušći jogurt: dodaj 1–2 kašike ovsenog mleka u prahu pri zagrevanju.
- Za blaži jogurt: fermentaciju skrati i/ili dodaj malo više mleka po hlađenju.
- Jogurt je odlična baza za kremaste sosove, smoothije i desert.
Upotreba ovsenog jogurta (domaćeg, biljnog):
1. Samostalno kao napitak ili obrok
- Može se konzumirati kao klasičan jogurt, rashlađen, za doručak ili užinu. Lagan je za stomak i pogodan za svakodnevnu upotrebu.
2. Uz doručak
- Odličan uz ovsene pahuljice, granolu, musli, cia semenke ili lanene semenke, orašaste plodove i sveže ili sušeno voće.
3. Za smutije i šejkove
- Koristi se kao baza za smutije sa voćem, povrćem, kakaom, cimetom ili proteinima biljnog porekla.
4. U slanim jelima
Kao zamena za jogurt ili kiselu pavlaku u:
- hladnim sosovima (npr. sa belim lukom, krastavcem, tahinijem)
- biljnim supama i čorbama (dodaje se na kraju kuvanja)
5. U pečenju i kuvanju
- Može se koristiti u testima za hleb, pogače, palačinke, americke palacinke, projice i mafine kao zamena za mlečni jogurt (daje mekoću i blagu kiselost).
Pogodan za:
- vegane
- osobe sa intolerancijom na laktozu
- post
- lakšu, antiinflamatornu i digestivno nežnu ishranu
Zdravstvena i funkcionalna upotreba
- Redovna upotreba može doprineti:
boljoj crevnoj flori (ako sadrži žive kulture)
- lakšem varenju
- osećaju sitosti
- stabilnijem nivou energije
Nutritivne vrednosti ovsenog jogurta (približno, po 100 g):
Vrednosti zavise od kvaliteta ovsenog mleka i fermentacije.
Energija
55–65 kcal
Proteini
1,0–1,5 g
Ugljeni hidrati
8–10 g
od toga prirodni šećeri 0,5–1,5 g
Masti
2,0–3,0 g
zasićene <0,5 g
Vlakna
0,8–1,2 g
So
<0,05 g
Mikronutrijenti:
Beta-glukani (iz ovsa) – podrška holesterolu i glikemiji
Vitamini B grupe (B1, B6 u tragovima)
Magnezij, fosfor, gvožđe u manjim količinama
Probiotičke kulture (ako je fermentacija uspešna)
Zdravstveni benefiti ovsenog jogurta (po sistemima):
1. Digestivni sistem
- Ovsen jogurt sadrži beta-glukane iz ovsa i, ako je pravilno fermentisan, korisne probiotičke kulture.
- Podstiče ravnotežu crevne flore
- Može pomoći kod nadutosti i sporog varenja
- Lakše se vari od mlečnog jogurta
- Pogodan kod osetljivog želuca i blagih oblika IBS-a
2. Imuni sistem
- Probiotici doprinose jačanju imunog odgovora
- Beta-glukani imaju ulogu u modulaciji imuniteta
- Redovna upotreba može smanjiti učestalost digestivnih infekcija
3. Kardiovaskularni sistem (srce i holesterol)
- Beta-glukani pomažu u snižavanju LDL (lošeg) holesterola
- Ne sadrži zasićene masti ni holesterol
- Pogodan za ishranu usmerenu na zdravlje srca
4. Metabolički sistem (šećer u krvi, energija)
- Ima nizak glikemijski indeks u poređenju sa zaslađenim biljnim jogurtima
- Pomaže stabilnijem nivou šećera u krvi
- Pogodan za osobe sa insulinskom rezistencijom i dijabetesom tip 2 (bez dodatog šećera)
5. Antiinflamatorno dejstvo
- Ovas prirodno sadrži antioksidanse (avenantramide)
- Može doprineti smanjenju hronične niskogradne upale
- Pogodan za osobe sa autoimunim i zapaljenskim stanjima kao deo balansirane ishrane
Čuvanje, trajnost i pravilna upotreba
1. Čuvanje
- Čuvati u staklenoj, dobro zatvorenoj posudi
- U frižideru na temperaturi do 4 °C
- Ne koristiti metalnu kašiku (poželjna drvena ili plastična)
2. Trajnost
- Optimalno: 3–4 dana.
- Maksimalno: do 5 dana ako je higijena tokom pripreme bila dobra.
- Ako se pojavi neprijatan miris, pena ili buđ — ne koristiti.
Saveti za stabilniji jogurt:
- Ako je previše redak, može se:
blago zagrejati pre fermentacije
dodati 1 kašičica gustina (tapioka, kukuruzni skrob) pre kuvanja.
- Ako je previše kiseo, sledeći put skratiti vreme fermentacije.
Kako koristiti kao starter za sledeću turu?
- Sačuvati 2–3 kašike prethodnog jogurta
- Koristiti unutar 3 dana
- Maksimalno 2–3 ponavljanja, zatim krenuti sa svežim kulturama
Ingredients (for about 1 liter of yogurt): 1 liter of oat milk (unsweetened, full-fat or semi-fat), 2–3 tablespoons of probiotic capsules (20–25 g) or 2–3 tablespoons of ready-made oat yogurt with live cultures as a starter, 1 teaspoon of vinegar or lemon juice (optional, for better acidity and thickening).
Preparation:
1. Sterilization. Wash the bowl, spoon and lid in hot water or heat them briefly in the oven at 100°C (5 minutes) to keep them clean and free of bacteria that can spoil yogurt.
2. Pour the oat milk into the pan. Slowly heat up to 40–45°C (warm 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 vegetable yogurt, add 2-3 tablespoons and mix well.
4. Add optional vinegar or lemon juice and stir.
5. Cover the container with a lid or a clean cloth, tuck the ends into pot handles.
6. Leave in a warm place (35–45°C) for 8–12 hours.
It ferments for a shorter time → milder yogurt.
It ferments longer → more acidic and thicker yogurt.
7. After fermentation, try the yogurt. If it is thick and sour enough, put it in the fridge for at least 4 hours so that it cools completely and thickens.
8. Store in the fridge for up to 3-5 days.
Tips:
- For thicker yogurt: add 1-2 spoons of oat milk powder when heating.
- For milder yogurt: shorten the fermentation and/or add a little more milk after cooling.
- Yogurt is an excellent base for creamy sauces, smoothies and desserts.
Use of oat yogurt (homemade, plant-based):
1. On its own as a drink or meal
- It can be consumed as a classic yogurt, chilled, for breakfast or as a snack. It is light on the stomach and suitable for everyday use.
2. With breakfast
- Excellent with oat porridge, granola, muesli, chia seeds or flax seeds, nuts and fresh or dried fruit.
3. For smoothies and shakes
- It is used as a base for smoothies with fruits, vegetables, cocoa, cinnamon or proteins of plant origin.
4. In salty dishes
As a substitute for buttermilk (yogurt) or sour cream in:
- cold sauces (e.g. with garlic, cucumber, tahini)
- vegetable soups and broths (added at the end of cooking)
5. In baking and cooking
- It can be used in doughs for bread, scones, pancakes, crepes, muffins as a substitute for milk yogurt (gives softness and slight acidity).
Suitable for:
- vegans
- people with lactose intolerance
- fast
- lighter, anti-inflammatory and digestively gentle diet
Health and functional use
- Regular use can contribute to:
better intestinal flora (if it contains live cultures)
- easier digestion
- they feel full
- more stable energy level
Nutritional values of oat yogurt (approximately, per 100 g):
The values depend on the quality of oat milk and fermentation.
Energy
55–65 kcal
Proteins
1.0–1.5 g
Carbohydrates
8–10 years
of which natural sugars 0.5–1.5 g
Fats
2.0–3.0 g
saturated <0.5 g
Fibers
0.8–1.2 g
So
<0.05 g
Micronutrients:
Beta-glucans (from oats) – support for cholesterol and glycemia
Vitamins of the B group (B1, B6 in traces)
Magnesium, phosphorus, iron in smaller quantities
Probiotic cultures (if fermentation is successful)
Health benefits of oat yogurt (by system):
1. Digestive system
- Oat yogurt contains beta-glucans from oats and, if properly fermented, beneficial probiotic cultures.
- Stimulates the balance of intestinal flora
- It can help with flatulence and slow digestion
- It is easier to digest than milk yogurt
- Suitable for sensitive stomach and mild forms of IBS
2. Immune system
- Probiotics contribute to strengthening the immune response
- Beta-glucans play a role in immune modulation
- Regular use can reduce the frequency of digestive infections
3. Cardiovascular system (heart and cholesterol)
- Beta-glucans help lower LDL (bad) cholesterol
- It does not contain saturated fat or cholesterol
- Suitable for a heart-healthy diet
4. Metabolic system (blood sugar, energy)
- It has a low glycemic index compared to sweetened vegetable yogurts
- It helps stabilize the blood sugar level
- Suitable for people with insulin resistance and type 2 diabetes (no added sugar)
5. Anti-inflammatory effect
- Oats naturally contain antioxidants (avenanthramides)
- It can contribute to the reduction of chronic low-grade inflammation
- Suitable for people with autoimmune and inflammatory conditions as part of a balanced diet
Storage, durability and proper use
1. Keeping
- Store in a glass, well-closed container
- In the fridge at a temperature of up to 4 °C
- Do not use a metal spoon (wooden or plastic is preferable)
2. Durability
- Optimal: 3–4 days.
- Maximum: up to 5 days if hygiene during preparation was good.
- If an unpleasant smell, foam or mold appears - do not use it.
Tips for a more stable yogurt:
- If it is too rare, you can:
warm slightly before fermentation
add 1 teaspoon of starch (tapioca, corn starch) before cooking.
- If it is too sour, shorten the fermentation time next time.
How to use it as a starter for the next round?
- Save 2-3 tablespoons of the previous yogurt
- Use within 3 days
- A maximum of 2–3 repetitions, then start with fresh cultures
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