Sastojci: 300 g suve urme (Medjool ili Deglet Nour), 120–180 ml tople vode (po potrebi), 1 kašičica ekstrakta vanile (opciono), prstohvat morske soli (opciono).
Priprema:
1. Urme očistiti od koštica.
2. Preliti ih toplom vodom i ostaviti da stoje 15–20 minuta da omekšaju (ako su već mekane, ovaj korak može da se preskoči).
3. Ocediti (sačuvati vodu) i staviti u blender ili seckalicu.
4. Dodavati vodu postepeno dok se ne dobije glatka, gusta pasta.
5. Po želji dodati vanilu i so, pa još kratko izblendati.
Cuvanje
Čuvati u zatvorenoj staklenoj tegli u frižideru do 10-12 dana.
Saveti za teksturu
- Gušća pasta: manje vode, idealna za kolače i punjenja
- Ređa pasta (sirupasta): više vode, pogodna za zaslađivanje napitaka
- Potpuno glatka: duže blendanje i sitnije seckane urme
Opis
Pasta od urmi je prirodni zaslađivač i energetski koncentrat bez dodatog šećera, idealan kao zamena za beli i smeđi šećer, med ili sirupe. Koristi se u zdravim dezertima, kolačima, energetskim pločicama, kašama, frapeima - smutijima i kremovima. Bogata je vlaknima, kalijumom i prirodnim šećerima koji se sporije apsorbuju u odnosu na rafinisane zaslađivače.
Upotreba
- Zaslađivanje kolača, keksa i torti
- Energetske kuglice i nepeceni dezerti
- Kaše od ovsa, pirinča ili kinoe
- Namaz za hleb ili palačinke ili americke palacinke (u kombinaciji sa tahinijem ili puterom od kikirikija)
Nutritivne vrednosti (1 kašika ≈ 20 g, sa solju, sa vanila ekstraktom)
Energija: ≈ 55–60 kcal
Ugljeni hidrati: ≈ 15 g
od toga prirodni šećeri: ≈ 13 g
Vlakna: ≈ 1,5–2 g
Proteini: ≈ 0,4 g
Masti: ≈ 0,1 g
zasićene masti: ≈ 0 g
Natrijum: ≈ 5–10 mg (zavisno od količine soli)
Kalijum: ≈ 140–160 mg
Magnezijum: ≈ 10 mg
Gvožđe: ≈ 0,2 mg
Napomene:
- Energetska vrednost zavisi od vrste urmi
Medjool su malo kaloričnije i slađe od Deglet Nour
- Glikemijski indeks je umeren do viši, ali se ublažava zbog vlakana
- Pogodno kao prirodni zaslađivač u malim količinama
- Bolja opcija od rafinisanog šećera, ali i dalje treba voditi računa o porciji (posebno kod IR i dijabetesa)
Zdravstvene prednosti
- Prirodni izvor energije bez rafinisanog šećera
- Visok sadržaj vlakana doprinosi boljoj probavi
- Kalijum podržava rad srca i mišića
- Nizak sadržaj masti
- Pogodna za vegansku i bezglutensku ishranu
- Bez dodatog šećera
- Vegansko
- Bez glutena
- Prirodni zaslađivač
- Pogodno za decu i sportiste
Zamene paste od urmi za secer, med i javorov sirup u receptima
Osnovno pravilo
Pasta od urmi je manje slatka i vlažnija od šećera, pa je potrebno smanjiti količinu tečnosti u receptu.
1. Beli ili smedji secer (100 g)
100 g belog ili smeđeg šećera
→ 120–130 g paste od urmi + smanjiti tečnost u receptu za 20–30 ml
2. Beli ili smedji secer (1 kašika)
1 kašika šećera (12–15 g)
→ 1 puna kašika paste od urmi
3. Med ili javorov sirup
100 ml meda ili javorovog sirupa
→ 130–150 g paste od urmi + 30–40 ml vode
U kojim receptima je idealna
1. Kolači i mafini
2. Cokoladni kolacici i biskviti
3. Energetske pločice
4. Kaše i frapei - smutiji
Napomene
- Ne karamelizuje se kao šećer
- Daje tamniju boju testu
- Nije idealna za beze i hrskave kekse
- Odlična za mekane i sočne dezerte
Ingredients: 300 g of dry dates (Medjool or Deglet Nour), 120–180 ml of warm water (if necessary), 1 teaspoon of vanilla extract (optional), a pinch of sea salt (optional).
Preparation:
1. Clean the pits from the dates.
2. Cover them with warm water and let them stand for 15-20 minutes to soften (if they are already soft, this step can be skipped).
3. Drain (save the water) and place in a blender or chopper.
4. Add water gradually until a smooth, thick paste is obtained.
5. If desired, add vanilla and salt, then blend briefly.
Storage
Store in a closed glass jar in the fridge for up to 10-12 days.
Tips for texture
- Thicker paste: less water, ideal for cakes and fillings
- Thinner paste (syrupy): more water, suitable for sweetening drinks
- Completely smooth: longer blending and smaller chopped dates
Description
Date paste is a natural sweetener and energy concentrate without added sugar, ideal as a substitute for white and brown sugar, honey or syrups. It is used in healthy desserts, cakes, energy bars, porridges, frappes - smoothies and creams. It is rich in fiber, potassium and natural sugars that are absorbed more slowly than refined sweeteners.
Using
- Sweetening of plain cakes, biscuits and cakes
- Energy balls and unbaked desserts
- Oat porridge, rice porridge or quinoa porridge
- Smoothies and vegan yogurts
- Spread for bread or crepes or American pancakes (combined with tahini or peanut butter)
Nutritional values (1 tablespoon ≈ 20 g, with salt, with vanilla extract)
Energy: ≈ 55–60 kcal
Carbohydrates: ≈ 15 g
of which natural sugars: ≈ 13 g
Fiber: ≈ 1.5–2 g
Proteins: ≈ 0.4 g
Fats: ≈ 0.1 g
saturated fat: ≈ 0 g
Sodium: ≈ 5–10 mg (depending on the amount of salt)
Potassium: ≈ 140–160 mg
Magnesium: ≈ 10 mg
Iron: ≈ 0.2 mg
Notes:
- The energy value depends on the type of dates. Medjool are slightly higher in calories and sweeter than Deglet Nour
- The glycemic index is moderate to higher, but is moderated by fiber
- Suitable as a natural sweetener in small quantities
- A better option than refined sugar, but you still need to take care of the portion (especially with IR and diabetes)
Health benefits
- Natural source of energy without refined sugar
- High fiber content contributes to better digestion
- Potassium supports the work of the heart and muscles
- Low fat content
- Suitable for vegan and gluten-free diets
- No added sugar
- Vegan
- Gluten free
- Natural sweetener
- Suitable for children and athletes
Substitute date paste for sugar, honey and maple syrup in recipes
Basic rule
Date paste is less sweet and moister than sugar, so it is necessary to reduce the amount of liquid in the recipe.
1. White or brown sugar (100 g)
100 g of white or brown sugar
→ 120–130 g of date paste + reduce the liquid in the recipe by 20–30 ml
2. White or brown sugar (1 spoon)
1 spoon of sugar (12–15 g)
→ 1 tablespoon of date paste
3. Honey or maple syrup
100 ml of honey or maple syrup
→ 130–150 g of date paste + 30–40 ml of water
In which recipes is it ideal
1. Cakes and muffins
2. Chocolate cookies and biscuits
3. Energy bars
4. Porridges and frappes - smoothies
Notes
- It does not caramelize like sugar
- Gives a darker color to the dough
- Not ideal for meringues and crispy biscuits
- Great for soft and juicy desserts
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