Proteinski namaz za dijabetes i IR (Protein spread for diabetes and IR)

Sastojci: 3 kašike grckog jogurta ili skir jogurta (en. skyr), 1 kašika posnog ili niskomasnog krem sira (sitan sir, moze i kvark, svapski sir) ili 1 kašika krem sira, ½ kašičice maslinovog ulja, prstohvat soli, par kapi sok od limuna, ¼ kašičice suvog origana, prstohvat bibera.

Priprema:

1. Pomešati sve sastojke dok ne dobiješ glatku, mazivu teksturu.

Varijacije:

1. Ako želiš gušće — dodaj još malo posnog krem sira.

2. Ako želiš ređe — dodaj jos malo  grčkog jogurta.

3. Ako koristiš skyr jogurt a ne želiš bas gust namaz, dodaj 1-2 kašičice vode.

Napomena:

- Ako koristite limun namaz se mora pojesti u roku od 24 sata.

- Ako koristis svapski sir tekstura ce biti drugacija jer je zrnastiji

- Ako bas moras koristi običan krem sir. Druge opcije su bolje. 

- Sve vrste krem sira i jogurta moraju biti bez dodatis šećera i ukusa ili vocnih ukusa.

Zašto je dobro za dijabetes tip 2 i IR?

- Grčki jogurt + posni krem sir → stabilni proteini

- Maslinovo ulje → zdrave masti za dužu energiju

- Bez viška šećera → nema naglih skokova energije

- Drži sitost duže nego običan namaz

Ingredients: 3 tablespoons of Greek yogurt or skyr yogurt, 1 tablespoon of lean or low-fat cream cheese (or cottage cheese or farmer cheese or quark cheese) or 1 tablespoon of cream cheese, ½ teaspoon of olive oil, a pinch of salt, a couple of drops of lemon juice, ¼ teaspoon of dried oregano, a pinch of pepper.

Preparation:

1. Mix all the ingredients until you get a smooth, spreadable texture.

Variations:

1. If you want it thicker, add a little more low-fat cream cheese.

2. If you want it thinner — add a little more Greek yogurt.

3. If you use skyr yogurt and you don't want a very thick spread, add 1-2 teaspoons of water.

Note:

- If you use lemon juice, it must be eaten within 24 hours.

- If you use cottage cheese, the texture will be different because it is grainier.

- If you have to, you can use regular cream cheese. Other options are better.

- All types of cream cheese and yogurt must be without added sugar and flavors or fruit flavors.

Why is it good for type 2 diabetes and IR?

- Greek yogurt + low fat cream cheese → stable proteins

- Olive oil → healthy fats for longer energy

- No excess sugar → no sudden energy spikes

- It keeps you full longer than a regular spread