Yogurt Buah
Makan Tengah Hari • Malaysia
How to Make Fruit Yoghurt (Traditional & Healthy Version)
Fruit Yoghurt, or Yogurt Buah, is a refreshing and nutritious dish popular across Malaysia's multicultural communities. This healthy lunch option showcases local tropical fruits like mangga (mango), betik (papaya), and pisang (banana) combined with creamy yogurt for a naturally sweet and tangy treat. Its simplicity makes it a staple in Malaysian homes, especially in urban areas where quick, nutrient-rich meals are cherished. In Malaysia, Fruit Yoghurt is often enjoyed as a cooling lunch during the hot afternoon or as a wholesome snack for children and adults alike. By selecting local seasonal fruits and unsweetened yogurt, this dish highlights the nation’s diverse agricultural bounty and its tradition of balancing flavors and textures. The use of pandan for a subtle fragrance and a sprinkle of biji selasih (basil seeds) adds a distinctly Malaysian twist, making this Fruit Yoghurt not only delicious but also culturally significant. It’s a great choice for those seeking a vegetarian and health-conscious meal inspired by Malaysian cuisine.
Bahan-bahan(untuk 1 medium bowl (approx. 200g per serving))
- 1 cup Plain low-fat yogurt (yogurt asli rendah lemak)
- 1/2 cup Mango, diced (mangga)
- 1/2 cup Papaya, diced (betik)
- 1 small Banana, sliced (pisang)
- 1 small piece Pandan leaf (daun pandan, knotted) - pilihan
- 1-2 tsp Honey (madu, optional for sweetness) - pilihan
- 1 tbsp Chia seeds (biji chia)
- 1 tsp Basil seeds (biji selasih, soaked) - pilihan
- 1 tsp Lime juice (jus limau nipis) - pilihan
- 1 tbsp Toasted coconut flakes (optional, kelapa parut bakar) - pilihan
Arahan
- 1
Prepare all fruits by washing, peeling, and cutting the mango, papaya, and banana into bite-sized pieces.
5 minutes
Choose ripe, seasonal fruits for the best sweetness and flavor.
- 2
In a mixing bowl, combine the plain low-fat yogurt with honey (if using) and stir until smooth.
2 minutes
Use madu from local sources for authentic taste.
- 3
If desired, infuse the yogurt with pandan leaf by knotting the leaf and letting it sit in the yogurt for 5 minutes before removing.
5 minutes
Infusing daun pandan adds a subtle, aromatic Malaysian note.
- 4
Add the diced mango, papaya, and banana to the yogurt mixture. Gently fold to combine.
2 minutes
Fold gently to prevent the fruits from getting mushy.
Kenapa hidangan ini sihat
Fruit Yoghurt is a healthy choice due to its use of low-fat yogurt, fresh fruits, and nutrient-dense seeds. It offers sustained energy, supports digestive health, and is rich in antioxidants. With minimal added sugars and no frying or processed ingredients, this recipe fits perfectly into a balanced, calorie-conscious Malaysian lunch.
This Fruit Yoghurt recipe is packed with vitamins A and C from tropical fruits like mangga and betik, while the yogurt provides calcium, protein, and probiotics for gut health. Chia and basil seeds contribute omega-3 fatty acids and fiber, supporting digestion and heart health. The dish is low in saturated fat and cholesterol, making it suitable for those monitoring their calorie and nutrient intake. Natural sweetness from fruits ensures minimal added sugars.
Petua
- 💡Tip 1: Use only ripe, local fruits for the best natural sweetness.
- 💡Tip 2: Infuse yogurt with a knotted pandan leaf for a true Malaysian aroma.
- 💡Tip 3: Prepare just before serving to preserve the fruits’ freshness and texture.
Penyimpanan & hidangan
Store in an airtight container in the refrigerator for up to 24 hours. Stir before serving, as the fruit may release juice.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 120.0 kcal |
