Sastojci (za oko 700–750 g grčkog jogurta): 500 ml punomasnog mleka, 2 kašike (30 g) običnog jogurta sa živim kulturama* (kao starter).
Priprema:
1. Sipaj mleko u šerpu i zagrej ga na srednje jakoj vatri dok ne dostigne temperaturu od oko 85°C (ne treba da ključa, samo da bude skoro na ivici ključanja). Ovo pomaže da jogurt bude gušći jer denaturiše** proteine u mleku.
2. Skini šerpu sa sporeta i ostavi mleko da se ohladi na oko 45°C – 50°C. Ovo je idealna temperatura za aktivnost bakterija iz jogurta startera.
3. U malu činiju stavi 2 kašike običnog jogurta i dodaj nekoliko kašika ohlađenog mleka. Dobro promešaj da dobiješ glatku smesu bez grudvica.
4. Smesu startera dodaj u preostalo mleko i pažljivo promešaj.
5. Pokrij šerpu poklopcem ili kuhinjskom krpom (zavuci krajeve u drske serpe) i ostavi na toplom mestu da se jogurt stvrdne 6–8 sati ili preko noći. Temperatura prostorije treba da bude konstantna, oko 25°C. Što duže stoji, jogurt će biti gušći i kiseliji.
6. Kada se jogurt stvrdne, prebaci ga u cediljku obloženu gazom i ostavi da se cedi 1–3 sata u frižideru, dok ne dobiješ željenu gustinu grčkog jogurta.
7. Gotov grčki jogurt prebaci u činiju i čuvaj u frižideru do 5 dana.
Kako izabrati jogurt sa živim kulturama?
Saveti:
- Za ekstra kremast jogurt, koristi mleko sa većim procentom masti ili dodaj 2–3 kašike domace slatke mlečne pavlake (ili kupovne neutralne slatke pavlake) u mleko pre zagrevanja.
- Nemoj koristiti kiselu pavlaku, jer će jogurt postati kiseliji i drugačije teksture.
- Starter jogurt mora da sadrži žive kulture; bez njih jogurt se neće formirati.
- Cedenjem u frižideru jogurt postaje gušći i kremastiji, a surutka može da se sačuva i koristi u frapeima (smutijima), supama ili hlebu.
Napomena 1:
Sta znaci sa “zivim kulturama”?
„Sa živim kulturama“ znači da jogurt koji koristiš kao starter sadrži aktivne bakterije koje su odgovorne za pravljenje jogurta. Te bakterije razgrađuju laktozu (šećer u mleku) i proizvode mlečnu kiselinu, zbog čega mleko zgušnjava i dobija karakterističan kiselkasti ukus.
Najčešće bakterije u jogurtu sa živim kulturama su:
- Lactobacillus bulgaricus
- Streptococcus thermophilus
- Ponekad i dodatne probiotske bakterije kao Lactobacillus acidophilus ili Bifidobacterium.
Ako kupiš jogurt bez živih kultura (ponekad piše „pasterizovan jogurt“ ili „sterilan“), neće moći da se napravi domaći jogurt jer bakterije nisu aktivne.
Jednostavno pravilo: na pakovanju jogurta traži oznaku „živih kultura“, „active cultures“ ili „probiotics“.
Napomena 2:
Sta znaci densturise proteine?
Reč “denaturiše” (ili denaturacija) u kuvanju znači da proteini u hrani menjaju svoj oblik i strukturu pod dejstvom toplote, kiselina ili drugih faktora.
U slučaju mleka:
- Mleko sadrži proteine, najviše kazein i surutka proteine.
- Kada se mleko zagreje na oko 85°C, proteini se „otvore“ i povežu međusobno, što stvara gušću strukturu kada mleko fermentiše u jogurt.
- To znači da će jogurt biti gušći i kremastiji, a ne vodenast.
Jednostavno rečeno: denaturacija je promena strukture proteina koja im omogućava da formiraju čvršću masu, što je osnova za dobar domaći jogurt.
Opis:
Domaći grčki jogurt je gust, kremast i prirodno kiselkast mlečni proizvod. Pravi se fermentacijom mleka starter jogurtom koji sadrži žive kulture. Za razliku od običnog jogurta, grčki jogurt se cedi da bi izgubio višak surutke, što mu daje gušću i kremastiju strukturu.
- Ukus: blago kiselkast, bogat mlečnim aromama.
- Tekstura: kremasta, čvrsta, idealna za kašiku.
- Boja: krem bele nijanse, u zavisnosti od masnoće mleka.
Upotreba:
U slatkim receptima:
- Može se jesti samostalno, hladan ili sa malo meda, voća, orašastih plodova ili semenki.
- Idealno za doručak, užinu ili dezert.
- Može se koristiti kao osnova za frape (smutije).
- Koristi se i u receptima za pečenje i kolače gde je potrebna kremasta tekstura i blaga kiselost.
U slanim jelima:
- Namazi i sendviči – može zameniti majonez, kiselu pavlaku ili krem sir; odličan je za tost, baget, pitu ili sendviče sa povrćem i mesom.
- Soseve i prelive – baza za caciki (grčki sos sa krastavcem i belim lukom), kremaste prelive za salate ili hladne soseve za povrće.
- Marinade za meso i riba – jogurt omekšava meso i dodaje blagu kiselost, posebno kod piletine, jagnjetine ili lososa.
- Supe i čorbe – može se dodati malo jogurta pri kraju kuvanja za kremastu teksturu i bogat ukus.
- Pečene ili punjene poslastice – u nekim slanim pitama i testeninama koristi se kao fil sa sirom ili povrćem.
- Odličan je i kao zdrava zamena za pavlaku ili majonez u različitim jelima.
Nutritivne vrednosti (100 g grčkog jogurta):
Energija: 97 kcal
Proteini: 5.3 g
Masti: 5.3 g
– zasićene masti: 3.3 g
– mononezasićene masti: 1.8 g
– polinezasićene masti: 0.2 g
Holesterol: 17 mg
Ugljeni hidrati: 3.6 g
– šećeri: 3.6 g
Vlakna: 0 g
Natrijum: 36 mg
Kalijum: 141 mg
Kalcijum: 110 mg
Magnezijum: 11 mg
Fosfor: 95 mg
Gvožđe: 0.1 mg
Cink: 0.5 mg
Vitamini:
Vitamin A: 80 µg
Vitamin D: 0.5 µg
Vitamin B2 (Riboflavin): 0.18 mg
Vitamin B12: 0.5 µg
Vitamin B5 (Pantotenska kiselina): 0.4 mg
Vitamin B1 (Tiamin): 0.03 mg
Vitamin B6: 0.04 mg
Ovo su približne vrednosti za 100 g domaćeg grčkog jogurta od punomasnog mleka, bez dodataka domace slatke mlečne pavlake.
Zdravstveni benefiti:
1. Bogata proteina – pomaže u izgradnji i obnavljanju mišića, održava osećaj sitosti.
2. Podržava zdravlje creva – žive bakterije (probiotici) pomažu ravnoteži crevne mikroflore i varenju.
3. Jača kosti i zube – dobar izvor kalcijuma, fosfora i magnezijuma.
Podstiče imunitet – probiotici i vitamini B kompleksa mogu doprineti jačanju odbrambenog sistema.
4. Nizak glikemijski indeks – pogodan za stabilan nivo šećera u krvi.
5. Pomaže u kontroli telesne težine – visoki sadržaj proteina i sitost čine ga idealnim za dijetu.
6. Podrška zdravlju srca – bogat je kalijumom i dobrim mastima, može doprineti normalnom krvnom pritisku i lipidnom profilu.
Ingredients (for about 700–750 g of Greek yogurt): 500 ml of whole milk, 2 tablespoons (30 g) of plain yogurt with live cultures* (as a starter).
Preparation:
1. Pour the milk into a saucepan and heat it over medium-high heat until it reaches a temperature of about 85°C (it should not boil, just be almost on the verge of boiling). This helps make the yogurt thicker as it denatures** the proteins in the milk.
2. Remove the pan from the stove and let the milk cool down to around 45°C - 50°C. This is the ideal temperature for the activity of bacteria from the yogurt starter.
3. Put 2 tablespoons of plain yogurt in a small bowl and add a few spoons of chilled milk. Mix well to get a smooth mixture without lumps.
4. Add the starter mixture to the remaining milk and mix carefully.
5. Cover the pan with a lid or a kitchen towel (tuck the ends into the handles of the pot) and leave in a warm place for the yogurt to harden for 6-8 hours or overnight. The temperature of the room should be constant, around 25°C. The longer it stands, the thicker and more sour the yogurt will be.
6. When the yogurt hardens, transfer it to a strainer lined with cheesecloth and let it drain for 1-3 hours in the fridge, until you get the desired consistency of Greek yogurt.
7. Transfer the finished Greek yogurt to a bowl and store in the fridge for up to 5 days.
How to choose yogurt with live cultures?
Recommendation of yogurts that are used in Serbia as a starter for making homemade Greek yogurt
Tips:
- For extra creamy yogurt, use milk with a higher percentage of fat or add 2-3 tablespoons of homemade heavy milk cream (or store bought neutral heavy cream) to the milk before heating.
- Do not use sour cream, because the yogurt will become more acidic and have a different texture.
- Starter yogurt must contain live cultures; without them, the yogurt will not form.
- By straining in the fridge, the yogurt becomes thicker and creamier, and the whey can be saved and used in frappes (smoothies), soups or bread.
Note 1:
What does "living cultures" mean?
"With live cultures" means that the yogurt you use as a starter contains active bacteria that are responsible for making yogurt. These bacteria break down lactose (sugar in milk) and produce lactic acid, due to which the milk thickens and acquires a characteristic sour taste.
The most common bacteria in yogurt with live cultures are:
- Lactobacillus bulgaricus
- Streptococcus thermophilus
- Sometimes additional probiotic bacteria such as Lactobacillus acidophilus or Bifidobacterium.
If you buy yogurt without live cultures (sometimes it says "pasteurized yogurt" or "sterile"), it will not be possible to make homemade yogurt because the bacteria are not active.
A simple rule: look for the label "living cultures", "active cultures" or "probiotics" on the yogurt packaging.
Note 2:
What does denatured proteins mean?
The word "denature" (or denaturation) in cooking means that proteins in food change their shape and structure under the influence of heat, acids or other factors.
In the case of milk:
- Milk contains proteins, mostly casein and whey proteins.
- When the milk is heated to about 85°C, the proteins "open" and connect with each other, which creates a denser structure when the milk ferments into yogurt.
- This means that the yogurt will be thicker and creamier, and not watery.
Simply put: denaturation is a change in the protein structure that enables them to form a firmer mass, which is the basis for good homemade yogurt.
Description:
Homemade Greek yogurt is a thick, creamy and naturally acidic dairy product. It is made by fermenting milk with starter yogurt containing live cultures. Unlike regular yogurt, Greek yogurt is strained to lose excess whey, which gives it a thicker and creamier texture.
- Taste: slightly sour, rich in milk aromas.
- Texture: creamy, firm, ideal for a spoon.
- Color: creamy white shades, depending on the fat content of the milk.
Using:
In sweet recipes:
- It can be eaten alone, cold or with a little honey, fruit, nuts or seeds.
- Ideal for breakfast, snack or dessert.
- Can be used as a base for frappes (smoothies).
- It is also used in recipes for baking and cakes where a creamy texture and mild acidity are required.
In salty dishes:
- Spreads and sandwiches - may replace mayonnaise, sour cream or cream cheese; it is great for toast, baguette, pie or sandwiches with vegetables and meat.
- Sauces and dressings - base for tzatziki (Greek sauce with cucumber and garlic), creamy dressings for salads or cold sauces for vegetables.
- Marinades for meat and fish - yogurt softens the meat and adds a slight acidity, especially for chicken, lamb or salmon.
- Soups and stews - you can add a little yogurt at the end of cooking for a creamy texture and rich taste.
- Baked or stuffed treats - in some savory pies and pastas, it is used as a filling with cheese or vegetables.
- It is also excellent as a healthy substitute for sour cream or mayonnaise in various dishes.
Nutritional values (100 g of Greek yogurt):
Energy: 97 kcal
Proteins: 5.3 g
Fats: 5.3 g
– saturated fat: 3.3 g
- monounsaturated fats: 1.8 g
– polyunsaturated fats: 0.2 g
Cholesterol: 17 mg
Carbohydrates: 3.6 g
– sugars: 3.6 g
Fiber: 0 g
Sodium: 36 mg
Potassium: 141 mg
Calcium: 110 mg
Magnesium: 11 mg
Phosphorus: 95 mg
Iron: 0.1 mg
Zinc: 0.5 mg
Vitamins:
Vitamin A: 80 µg
Vitamin D: 0.5 µg
Vitamin B2 (Riboflavin): 0.18 mg
Vitamin B12: 0.5 µg
Vitamin B5 (Pantothenic acid): 0.4 mg
Vitamin B1 (Thiamine): 0.03 mg
Vitamin B6: 0.04 mg
These are approximate values for 100 g of homemade Greek yogurt made from whole milk, without the addition of homemade heavy milk cream.
Health benefits:
1. Rich in protein - helps build and restore muscles, maintains a feeling of satiety.
2. Supports intestinal health - live bacteria (probiotics) help the balance of intestinal microflora and digestion.
3. Strengthens bones and teeth - a good source of calcium, phosphorus and magnesium.
Boosts immunity – probiotics and B-complex vitamins can contribute to strengthening the defense system.
4. Low glycemic index - suitable for a stable blood sugar level.
5. Helps control body weight - high protein content and satiety make it ideal for dieting.
6. Support for heart health - it is rich in potassium and good fats, can contribute to normal blood pressure and lipid profile.
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