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Low Fat Yogurt
Makan Tengah Hari • Malaysia
How to Make Low Fat Yogurt (Traditional & Healthy Version)
Low Fat Yogurt, or Yogurt Rendah Lemak, is a beloved addition to many Malaysian meals, enjoyed for its smooth texture and tangy, refreshing taste. While yogurt itself is not native to Malaysia, it has been warmly welcomed into our multicultural cuisine, often served as a cooling side, light lunch, or even as a base for savory or sweet dishes. In Malaysian homes, it’s common to find yogurt infused with local ingredients like pandan leaves, lemongrass (serai), or a drizzle of madu kelulut (stingless bee honey), adding a uniquely local twist. This healthy Low Fat Yogurt recipe is crafted with a focus on nutritious, wholesome ingredients easily found in Malaysia. It’s a fantastic choice for those looking to reduce their fat intake without sacrificing taste or creaminess. Yogurt plays a significant role across Malaysia’s diverse communities, from Malay to Indian and Chinese kitchens, as a digestive aid and a cooling companion to spicy dishes. Its versatility, combined with local flavors, makes it a staple for health-conscious Malaysians who appreciate both tradition and wellness.
Bahan-bahan(untuk 1 medium bowl (about 200ml) per serving)
- 2 cups Low fat fresh milk (susu rendah lemak)
- 2 tablespoons Plain yogurt (with live cultures) (as starter)
- 1 leaf Pandan leaf (tied in a knot) - pilihan
- 1 stalk Lemongrass stalk (serai, bruised) - pilihan
- 1 teaspoon Stevia or madu kelulut (stingless bee honey) (for sweetness) - pilihan
- 1/2 cup Chopped fresh fruits (mango, papaya, or pisang (banana)) - pilihan
- 1 tablespoon Chia seeds (biji chia) - pilihan
Arahan
- 1
Pour the low fat fresh milk into a saucepan. Add the pandan leaf and bruised lemongrass stalk. Heat gently over low heat until just before boiling (small bubbles form at the edges).
10 minutes
Do not let the milk boil to avoid curdling.
- 2
Remove the saucepan from heat and let the milk cool to about 43°C (warm but not hot to touch). Discard pandan and lemongrass.
10 minutes
Test the milk temperature with a clean finger; it should feel comfortably warm.
- 3
Add the plain yogurt to a bowl. Gradually whisk in a few tablespoons of the warm milk to temper, then mix the yogurt-milk mixture back into the saucepan, stirring gently to combine.
2 minutes
Gentle mixing helps distribute live cultures evenly for better fermentation.
- 4
Pour the mixture into clean glass jars or bowls. Cover with a clean cloth and keep in a warm place (like inside an oven with the light on) for 8-12 hours, or until set.
8-12 hours
Longer fermentation yields tangier yogurt. Check after 8 hours.
Kenapa hidangan ini sihat
This Low Fat Yogurt recipe is an excellent choice for anyone seeking a nutritious, low-calorie lunch option. It delivers protein for muscle repair, probiotics for gut health, and is low in fat. By using natural sweeteners like madu kelulut or stevia and fresh tropical fruits, you avoid refined sugars and get more vitamins. It’s vegetarian and can be easily adapted for vegan diets, making it accessible for various health needs.
Low Fat Yogurt is packed with protein, calcium, and beneficial probiotics which promote digestive health. Using susu rendah lemak (low fat milk) reduces overall calories and saturated fat, making it suitable for those monitoring weight or cholesterol. The addition of pandan and lemongrass not only enhances flavor but also adds antioxidants and subtle aroma. Topping with local fruits increases fiber, vitamins A and C, while chia seeds provide omega-3 fatty acids and extra fiber.
Petua
- 💡Tip 1: Use fresh, high-quality milk for better texture and taste.
- 💡Tip 2: For extra creaminess, strain the yogurt with a muslin cloth to make Greek-style yogurt.
- 💡Tip 3: Save 2 tablespoons of your homemade yogurt as a starter for your next batch.
Penyimpanan & hidangan
Store yogurt in airtight glass containers in the refrigerator for up to 5 days. Always use a clean spoon to prevent contamination. Yogurt may separate; just stir before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 40.0 kcal |
