Wen yu luk fo resipi onlain, espeshali wen yu de sach fo Western fud, yu go don hie abaut somtin we dem de kol ‘Sour Cream’, no bi so? Yu go dɔn si se dɛn de yuz am fɔ mek kek, salad, dip, ɛn ɔda tin dɛn Di kwɛstyɔn we bɔku pipul dɛn gɛt na wetin i bi, i tan lɛk yogɔt, ɛn i rili fayn fɔ wi wɛlbɔdi. So tide, lɛ wi tɔk bɔt am simpul ɛn stret we.
Fɔ tɔk am simpul wan, wetin na sɔl krim?
Sɔ krim na tin we rili simpul. Wi kin ad laktik asid baktri to di krim we wi kin yuz ɔltɛm (pasteurized cream) ɛn lɛ i fɛmɛnt fɔ lɛk wan de so. di spεshal nem we wi kin gi dεn baktri dεm ya na
‘probiotics’ . Dis prɔses na in de mek di krim tik ɛn gi am in yon sɔl teys. Bikɔs ɔf dis sawt teys, dɛn kin yuz sawnd krim fɔ ad difrɛn teys to swit it dɛn ɛn bak
fɔ ad sawnd it dɛn .
Di impɔtant tin na dat, sɔ krim ɛn yogɔt na tu difrɛn tin dɛn. Nɔ kɔnfyus di tu. di men difrεns na dat dεn kin mek saw krim frכm ‘krim’, we dεn kin mek yכgכt frכm ‘milk’.
Wach dis fɔ ɔndastand di difrɛns bitwin di tu klia wan smɔl.
| Kwaliti | Sɔ Krim we dɛn kɔl Sour Cream | Yogɔt we yu kin yuz |
|---|
| Men tin we dɛn kin yuz fɔ mek di it | Krim we dɛn kin yuz | Milk |
| Fat we de insay | Rili ay | Rili low |
| Test ɛn kɔnsistɛns | I rili tik ɛn i gɛt shap, sɔl teys. | I nɔ kin bɔku ɛn i kin te lɛk se i nɔ gɛt bɔku sawnd. |
Yu kin mek sawnd krim na os?
Yɛs, yu kin ebul! Sɔntɛnde, sɔl krim we dɛn kin bay na stɔ kin gɛt atifishal tikna dɛn we dɛn kin ad pan am. Bɔt if yu want, yu kin mek am na os insay wan rili simpul we.
Tin dɛn we dɛn nid:
- Ful- fat milk (Wɔl milk): 1/4 kɔp.
- Hevi krim ɔ wipin krim: 1 kɔp. Dis go gi am wan fayn tik kɔnsistɛns.
- Lɛmon jus ɔ vinega: 2 tebul spɔnj. dis de gi di asid we nid fכ di fεmεntεshכn prכsεs.
Na dis na aw fɔ mek am:
1. Fɔs, put 1/4 kɔp milk we de na rum tɛmpracha insay wan klin glas bɔtul. 2. Ad 2 tebul spɔnj lɛmon jus ɔ vinega pan am, lɔk di bɔtul kap ɛn shek am fayn fayn wan. 3. Naw ad di kɔp hevi krim to dis, klos di kap bak ɛn shek am fayn fayn wan te i miks fayn fayn wan. 4. Dɔn pul di kap na di bɔtul, kɔba di mɔt wit chiz klos ɔ klin tin klos ɛn mek am fayn wit rɔba band. Dɛn kin yuz di klos fɔ mek di briz nɔ go insay we dɛn de fɛmɛnt. 5. Lɛf am lɛk dis na rum tɛmpracha fɔ 24 awa. 6. Afta 24 awa, yu go get wan swit salon krim! Yu kin kip dis na frij ɛn yuz am fɔ lɛk tu wiks so.
Aw yu go yuz sɔl krim?
- Toppings fɔ tin dɛn lɛk nachos, bek potato, ɛn chili sup.
- Mek vegtebul salad ɛn dip.
- As wan sos we dɛn kin mek. Bɔt mɛmba se sawnd krim kin kɔd we yu ɔt am , so i bɛtɛ fɔ ad am we yu dɔn kuk.
- Ad to tin dɛn we dɛn dɔn bek lɛk kek ɛn mafin.
Yu tink se sɔ krim rili fayn fɔ wɛlbɔdi?
Yɛs, sɔl krim gɛt bɔku bɛnifit dɛn fɔ wɛlbɔdi. Bɔt di tin we impɔtant pas ɔl na
dat, dɛn nɔ fɔ yuz am as men tin fɔ it. Dat min se, bikɔs i gɛt bɔku fat, i nɔ fayn fɔ it spunful. Di big wɛlbɔdi bɛnifit fɔ sɔl krim kɔmɔt frɔm
di ‘probiotics’ we a bin dɔn tɔk bɔt. Dis na di gud baktri dɛm we de liv na wi intestinal ɛn dɛn kin rili ɛp wi wɛlbɔdi.
- I de ɛp fɔ digest: Sɔm pipul dɛn kin gɛt prɔblɛm fɔ digest milk ɛn dairy products. wi kכl dis kכndyushכn ‘Lactose Intolerance’ . di probayotik dεm we de insay sכl krim de εp fכ digεst dis kayn shuga we dεn kכl laktos.
- Gɔt wɛlbɔdi: Irritable bowel syndrome (IBS), we kin sho se yu bɛlɛ kin kramp ɔltɛm ɛn yu kin bloDɛn probayotik ya de ɛp fɔ kɔntrol di Irritable Bowel Syndrome (IBS).
- Protekshɔn frɔm bɛlɛ ɔlsa : Dɛn tin ya kin ɛp bak fɔ kɔntrol di growth fɔ di baktri we nem Helicobacter pylori, we kin mek yu gɛt gastritis ɛn bɛlɛ ɔlsa .
- Bɔst di imyuniti: Stɔdi dɔn sho se pipul dɛm we de it it we gɛt bɔku probayotik gɛt strɔng imyun sistɛm, we de ridyus di risk fɔ gɛt ɔpa respiratɔri infɛkshɔn lɛk di flu ɛn kol.
Wetin na di nyutrishɔn valyu fɔ sɔl krim?
Sɔ krim we dɛn kin yuz ɔltɛm gɛt bɔku fat ɛn kalori. Na dis na di nyutrishɔn infɔmeshɔn fɔ ɛvri 100 gram.
| Nutrient sɛkshɔn | Kwantiti (fɔ ɛni 100 gram) . |
|---|
| Di kalori we de insay | 198 kcal |
| Tɔtɔl fat | 19.4 gram |
| Fat we gɛt sɛtyuret | 10.1 gram |
| Kɔlɔstrel | 59 miligram |
| Sɔdiɔm we dɛn kɔl | 31 miligram |
| Kabohaydrɛt dɛn | 4.63 gram |
| Protɛin we de mek pɔsin gɛt | 2.44 gram |
Us tin dɛn we dɛn kin yuz fɔ tek ples fɔ sɔl krim?
Sɔntɛnde, yu kin want fɔ yuz ɔda tin instead fɔ yuz sɔl krim. Bɔku rizin dɛn kin de fɔ dis.
- Fat we de insay: Pɔsin we de tray fɔ lɛf fɔ it bɔku bɔku it kin want fɔ avɔyd sɔl krim bikɔs i gɛt bɔku fat.
- Lactose Intolerance: Sɔl krim nɔ fayn fɔ pipul dɛn we gɛt alɛji fɔ dairy.
- Vegan Diet: Di wan dɛn we nɔ de it animal tin dɛn kpatakpata nɔ kin ebul fɔ yuz sɔl krim.
Na sɔm wɛlbɔdi sɔbstityuyt dɛm wae yu kin yuse pan situeshɔn lɛk dis.
Yogɔt we nɔ gɛt bɔku fat
Dis na di bɛst ɛn izi fɔ tek in ples. I de te ɛn tik lɛk sɔl krim. I nɔ gɛt bɔku fat ɛn kalori bak, ɛn i gɛt bɔku prɔtin.
Cottage Chiz we dɛn kɔl
Dis kayn skim milk, we fiba wi kɔntri in paneer, na gud tin bak fɔ tek in ples. I gɛt bɔku prɔtin ɛn i nɔ gɛt bɔku fat. Fɔ mek yu gɛt gud kɔnsistɛns, miks 1 kɔp skim milk, 1/4 kɔp yogɔt we nɔ gɛt bɔku fat, ɛn 1 ti spɔnj laym jus ɛn blɛnd am fayn fayn wan.
Kash - Fɔ Vegans
Dis na fayn tin fɔ di wan dɛn we nɔ de tek laktɔs ɛn we nɔ de it it. Blend sɔm kash we dɛn dɔn sok fayn fayn wan, laym jus, wata, sɔl, ɛn smɔl mɔstad. Ad wata smɔl smɔl fɔ ajɔst di kɔnsistɛns to yu lɛk.
Soya Yogurt - Fɔ Vegans
Yu kin mek yogɔt we dɛn mek wit soya te ɛn tik lɛk sɔl krim bay we yu ad smɔl lɛmon jus ɔ vinega. If yu nɔ shɔ bɔt wetin bɛtɛ fɔ yu it ɔ wɛlbɔdi, i go fayn
fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt it .
Mɛsej we dɛn kin kɛr go na os
- Sɔ krim na wan kayn krim we gɛt fɛmɛnt we gɛt probayotiks we go bɛnifit di bɔdi.
- di probayotik dεm we de insay de gεt hεlth bεnεfit lεk fכ εp fכ digεst, fכ mεnten di gכt hεlth, εn fכ bכn di imyuniti.
- Bɔt nɔ it bɔku tin bikɔs i gɛt bɔku fat ɛn kalori.
- Yu kin mek sɔl krim we gɛt wɛlbɔdi na os, ɛn yu kin yuz tin dɛn bak we nɔ gɛt bɔku fat ɛn we nɔ gɛt bɛtɛ it lɛk yogɔt, skim milk, ɔ kash.
Sɔ krim, saw krim, probayotik, nyutrishɔn, it we gɛt wɛlbɔdi, aw fɔ mek am na os, sɔ krim sɔbstityuyt
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