Glikemijski indeks namirnica (Glycemic index of foods)

Featured

Glikemijski indeks namirnica

glikemijski indeks-namirnica

Glycemic index of foods

glycemic-index-of-foods

Kuvani djevreci (Cooked bagels)

Sastojci: 600g speltinog brasna, 1 kasicica morske ili himalajske soli, 4 kasicice praska za pecivo, 1 1/2 + 4 kasicice sode bikarbone, 120g gi putera (sobne temperature),300ml kisele vode, 2 L vode.

Priprema:

1.  U vangli, pomesati brasno, so, prasak za pecivo i 1 1/2 kasicice sode bikarbone.
2. Dodati gi puter i kiselu vodu i zamesiti glatko testo.
3. Pokriti krpom i ostaviti da nadodje 1 sat (na toplom).
4. Testo premesiti uz dodatak malo brasna. Podeliti na manje jufke. Od svake jufke oblikovati djevreke.
5. U serpu sipati 2 L vode, dodati 4 kasicice sode bikarbone i pustiti da prokljuca.
6. Spustati djevreke u kljucalu vodu i kuvati dok ne isplivaju na povrsinu.
7. U pleh staviti papir za pecenje i redjati kuvane djevreke.
8. Peci u prethodno zagrejanoj rerni na 180 C dok ne porumene, oko 30 minuta.

Ingredients: 600g spelt flour, 1 teaspoon sea or Himalayan salt, 4 teaspoons baking powder, 1 1/2 + 4 teaspoons of baking soda, 120g ghee butter (room temperature), 300ml of sparkling water, 2 L of water.

Preparation:

1. In plastic bowl, mix the flour, salt, baking powder and 1 1/2 teaspoons of baking soda.
2. Add ghee butter and sparkling water and knead a smooth dough.
3. Cover with a kitchen cloth and let it rise for 1 hour (at warm place).
4. Knead the dough with the addition of a little flour. Divide the dough on smaller balls. From each ball form bagels.
5. In pot, put 2 liters of water, add 4 teaspoons of baking soda and let it boil.
6. Place bagels in boiling water and cook until they float to the surface.
7. In the baking pan put the baking paper and arrange cooked bagels.
8. Bake in the preheated oven at 180 C until golden brown, about 30 minutes.

Krem corba od brokolija i karfiola (Broccoli and cauliflower cream chowder)

Sastojci: cvetovi od 1 brokolija i cvetovi od 1 karfiola (oprani i ocisceni), 2 cena belog luka, 2 L supe od povrca (bujon), 2 kasike kokosovog ili maslinovog ulje, morska ili himalajska so.

Priprema:

1. Beli luk oljustiti i sitno iseckati.
2. U serpu staviti ulje i pustiti da se ugreje. Dodati beli luk i proprziti. Sipati supu i pustiti da prokljuca.
3. Dodati brokoli i karfiol i kuvati dok ne omeksaju. Procediti.
4. U blender staviti brokoli, karfiol i malo supe i blendirati dok ne postane glatko.
5. Sipati u serpu, dodati supu i so po ukusu i pustiti da prokljuca.

Ingredients: flowers from 1 broccoli and fr\lowers from 1 cauliflower (washed and cleaned), 2 cloves of garlic, 2 L of vegetable soup (broth), 2 tablespoons coconut or olive oil, sea or Himalayan salt.

Preparation:

1. Peel garlic and finely chop.
2. In pot, put the oil and let it heat up. Add garlic and fry. Pour the soup and let it boil.
3. Add broccoli and cauliflower and cook until tender. Drain.
4. In a blender, put broccoli, cauliflower and some broth and blend until smooth.
5. In pot, put puree, add the broth, add salt to taste and let it boil.

Punjene tikvice (Stuffed zucchini)

Sastojci: 6-7 tikvica, 300g mlevenog mesa (svinjsko ili junece ili pilece), 200g karfiola, 350ml soka od paradajza, 350ml supe (bujona), 2 cena belog luka, 2 kasike kokosovog ili maslinovog ulja, morska ili himalajska so, suva mirodjija, topla voda.

Priprema:

1. Tikvice oljustiti, iseci na pola po duzini i izdubiti sredinu. Karfiol oprati, ocistiti i iseci na kockice. Beli luk oljustiti i sitno iseckati. Pomesati sok od paradajza i supu i promesati.
2. U dublji tiganj sipati kokosovo ili maslinovo ulje i pustiti da se ugreje. Dodati beli luk i proprziti. Dodati mleveno meso i prziti, konstatno mesajuci dok ne promeni boju.
3. Dodati karfiol i sredinu tikvica i proprziti 2 minuta. Dodati toplu vodu i kuvati dok sve ne omeksa. Pred kraj kuvanja posoliti po ukusu.
4. U vatrostalnu posudu poredjati tikvice, puniti filom, posuti mirodjijom. Sipati mesavinu soka od paradajza i supe u vatrostalnu posudu do 2/3 visine tikvica i peci u prethodno zagrijanoj rerni na 180 C oko 35 minuta.

Napomena: ako pravite sok od paradajza po receptu, izostavite secer.

Ingredients: 6-7 zucchini, 300g minced meat (pork or beef or chicken), 200g cauliflower, 350ml of tomato juice, 350ml soup (broth), 2 cloves of garlic, 2 tablespoons coconut or olive oil, sea or Himalayan salt, dry dill, warm water.

Preparation:

1. Peel zucchini, cut in half lengthwise and scoop out the middle. Wash cauliflower, clean and cut into cubes. Peel garlic and finely chop. Mix tomato juice and soup and stir.
2. In a deeper frying pan, put coconut or olive oil and let it heat up. Add garlic and fry. Add minced meat and fry, constantly stirring until it changes color.
3. Add the cauliflower and zucchini middle and fry 2 minutes. Add warm water and cook until everything is tender. Near the end of cooking season with salt to taste.
4. In a ovenproof baking dish arrange the zucchini, fill with the filling, sprinkle with dill. Pour the mixture of tomato juice and soup in dish to 2/3 of the height of zucchini and bake in a pre oven at 180 C for about 35 minutes.

Note: if you are making tomato juice according to the recipe, omit the sugar.

Hrono pica (Chrono pizza)

Sastojci: podloga za picu, za fil: 150-200ml sosa od paradajza, 200g suvog vrata ili 200g sunke ili 200g pecenice, 150g mocarele, 5+5 zelenih maslina.

Priprema:

1. Pripremiti podlogu za picu i sos od paradajza..Masline i mocarelu iseci na kolutove.
2. Premazati podlogu sa sosom od paradajza. Poredjati preko 100g suvog vrata (ili sunke ili pecenice). Zatim staviti pola kolicine kolutova mocarele i 5 zelenih maslina.
3. Peci u prethodno zagrejanoj rerni na 230C 10-12 minuta.
4. Ako pecete u jednom plehu, ponoviti korak 7 u receptu Podloga za picu.

Napomena: kao sto se vise vrsta mlevenog meso ne mesaju, tako nemojte mesati ni suhomesnate proizvode.

Ingredients: pizza crust, for the filling: 150-200ml tomato sauce, 200g smoked pork neck or 200g ham or 200g sirloin, 150g mozzarella, 5+5 green olives.

Preparation:

1. Prepare the pizza crust and tomato sauce. Olives and mozzarella cut into slices.
2. Coat pizza crust with tomato sauce. Put 100g smoked pork neck (or ham or sirloin). Then put half the amount of mozzarella slices and 5 green olives.
3. Bake in the preheated oven at 230C for 10-12 minutes.
4. If you bake pizza in one baking pan, repeat step 7 in the recipe Pizza crust.

Note: like you don’t mix many types of minced meat, don’t mix cold cuts..

Pire od patlidzana i paradajza (Eggplants and tomatoes puree)

Sastojci: 4 patlidzana, 400g pileceg belog mesa, 1 tikvica, 1 manji praziluk, 2 cena belog luka. 500ml sosa od paradajza, 2 paradajza, maslinovo ulje, malo tople vode.

Priprema:

1. Pripremiti patlidzan “ako pecete u rerni”.
2. Tikvicu, praziluk, beli luk i paradajz ocistiti i iseci na kocke.
3. Pilece belo meso namazati maslinovim uljem i priziti u tiganju na srednjoj temperaturi sa obe strane. Staviti na papirne ubruse da upije visak ulja. Iseci na kocke.
4. U tiganju, sipati malo maslinog ulja i proprziti beli luk i praziluk. Dodati tikvice i nastaviti sa przenjem (na srednjoj temperaturi), konstanto mesajucu dok ne omeksa povrce.
5. Dodati sredinu patlidzana. Promesati. Dodati sos od paradajza i paradajz. Naliti sa malo tople vode i promesati. Kuvati dok suvisna tecnost ne ispari. Ostaviti da se ohaldi.
6. U blender staviti skuvano povrce, pilece belo meso i blendirati dok ne postane glatko.

Predlog: ovaj pire mozete posluziti uz Hleb bez kvasca sa semenkama ili Hleb bez kvasca.

Ingredients: 4 eggplants, 400g of chicken breasts, 1 zucchini, 1 small leek, 2 cloves of garlic. 500ml tomato sauce, 2 tomatoes, olive oil, some warm water.

Preparation:

1. Prepare eggplant “if you bake in the oven”.
2. Zucchini, leek, garlic and tomatoes clean and cut into cubes.
3. Smear chicken breasts with olive oil and fry in the pan on medium temperature on both sides. Put on paper towels to absorb excess oil. Cut into cubes.
4. In a pan, pour a little olive oil and fry garlic and leeks. Add zucchini and continue frying (at medium temperature), stirring constantly until vegetables are tender.
5. Add meat of eggplant. Stir. Add tomato sauce and tomatoes. Pour the warm water and stir. Cook until excess liquid evaporates. Leave to cool.
6. In a blender, put the cooked vegetables, chicken breasts and blend until smooth.

Suggestion: this puree can be served with the Bread without yeast with seeds or Bread without yeast.

Salata od pileceg mesa, paradajza i celera (Chicken breasts, tomato and celery salad)

Sastojci: 400g pileceg belog mesa, 3 paradajza, 1 komad korena celera, maslinovo ulje za przenje mesa, za preliv – sok od pola svezeg limuna, 5 kasika maslinovog ulja, morska ili himalajska so.

Priprema:

1. Pilece belo meso istanjiti cekicem za meso. Paradajz oljustiti, ocistiti i iseci na kocke. Koren celera oljustiti i izrendati (na krupno).
2. Pilece belo meso premazati maslinovim uljem i prziti u tiganju sa obe strane. Staviti na papirni ubrus da upije visak ulja. Iseckati na kocke.
3. Za preliv – pomesati sok od limuna, 5 kasika maslinovog ulja i so po ukusu.
4. U ciniju staviti pilece belo meso, paradajz, koren celera, preliti prelivom i promesati.

Ingredients: 400g of chicken breasts, 3 tomatoes, 1 piece of celery root, olive oil for frying meat, for the dressing – juice of half a fresh lemon, 5 tbsp olive oil, sea or Himalayan salt.

Preparation:

1. Pound chicken breast with meat hammer. Peel tomatoes, clean and cut into cubes. Peel celery root and grate (on large holes of box grater).
2.  Coat chicken breast with olive oil and fry in a pan on both sides. Put on paper towel to absorb excess oil. Cut into cubes.
3. For the dressing – mix the lemon juice, 5 tbsp olive oil and salt to taste.
4. In a bowl, put the chicken breasts, tomatoes, celery root, pour dressing and mix well.

Sejk od banane i plazme (Banana and biscuits shake)

Sastojci: 1 banana, 60g mlevenog plazma keksa, 200ml hladnom mleka, 1 kugla sladoleda od vanile, 1 kugla sladoleda od cokolade, umucen slag (opciono).

Priprema:

1. Oljustenu bananu, keks, mleko i sladoled od vanile i cokolade staviti u blender i izblendirati.
2. Sipati u casu, odozgo stavit umucen slag.

Ingredients: 1 banana, 60g ground biscuits (plasmon), 200ml cold milk, 1 scoop vanilla ice cream, 1 scoop chocolate ice cream, whipped cream (optional).

Preparation:

1. Peeled banana, biscuits, milk, vanilla and chocolate ice cream put in blender and blend until smooth.
2. Pour into a glass, top with whipped cream.

Hrono meksicki sos od avokada (Chrono guacamole)

Sastojci: 2 zrela avokada, 2 kasike soka od limuna (svezeg), 3 kasike sitno seckanog mladog luka, 2 kasike persunovog lista (sitno seckanog), 1 srednji zreo paradajz, 1/4 kasicice morske ili himalajske soli.

Priprema:

1. Avokado iseci na pola, izvaditi kosticu, nozem iseci na nekoliko mesta i kasicicom izvaditi “meso” avokada. Paradajzu ocistiti gornji i donji deo, preseci na pola, kasicicom izvaditi “meso” paradajza i semenke a zatim iseci na kockice.
2. Avokado izgnjeciti viljuskom. Dodati so i sok od limuna. Promesati, pa dodati mladi luk i persun. Promesati..
3. Posudu u kojoj je sos dobro pokriti/uviti plasticnom folijom i ostaviti u frizider do sluzenja.
4. Pre sluzenja dodati paradajz. Dobro promesati.

Savet: cuvati u frizideru do 3 dana, pokriveno plasticnom folijom.

Ingredients: 2 ripe avocados, 2 tablespoons lemon juice (fresh), 3 tablespoons finely chopped green onions, 2 tablespoons parsley leaf (finely chopped), 1 medium sized ripe tomato, 1/4 teaspoon sea or Himalayan salt.

Preparation:

1. Avocado cut in half, remove the kernel, with a knife cut in several places and with a spoon remove the “meat” of avocado. Clean tomato on the top and bottom, cut in half, and with a spoon remove the “meat” of tomato and seeds and cut into cubes.
2. Squeeze  avocados with fork. Add salt and lemon juice. Stir, then add the green onion and parsley. Combine well…
3. Bowl in which is the sauce cover/wrap well with plastic wrap and leave in refrigerator until serving.
4. Before serving add tomato cubes. Mix well.

Tip: keep in the refrigerator up to 3 days, covered with plastic wrap..

Pileca salata sa spanacem (Chicken salad with spinach)

Sastojci: 300g pileceg belog mesa, 100g mladog spanaca, 3 paradajza, 150g mladog sira, 4 parceta hleba bez kvasca 1 ili hleb bez kvasca 2, 1 cen belog luka, 2 mlada luka, za preliv – sok od jednog limuna (svezeg), 2 kasike maslinovog ili kokosovog ulja, morska ili himalajska so.

Priprema:

1. Belo meso istanjiti cekicem za meso i premazati uljem. Mladi spanac oprati, otresti vodu i iscepkati na manje komade. Paradajz oljustiti i iseci na kockice. Mladi sir iseci na kockice. Beli luk oljustiti i preseci na pola. Mladi luk ocistiti i iseci na kolutove.
2. U gril tiganj staviti belo meso, na srednju temperaturu i grilovati sa obe strane dok ne bude gotovo. Ostaviti da se ohladi pa iseckati na kocke.
3. Hleb tostirati, natrljati belim lukom i iseci na kocke.
4. Za preliv – pomesati sok od limuna, ulje i so.
5. Pomesati sve sastojke i preliti sa prelivom. Promesati.

Ingredients: 300g of chicken breasts (boneless), 100g of baby spinach, 3 tomatoes, 150g farmer cheese, 4 slices of bread without yeast 1 or bread without yeast 2 , 1 clove of garlic, 2 green onions, for the dressing – juice of one lemon (fresh), 2 tablespoons olive oil or coconut oil, sea or Himalayan salt.

Preparation:

1. Pound chicken breasts with kitchen hammer and coat with oil. Wash baby spinach wash, shake off water and cut into strips. Peel tomatoes and cut into cubes. Cut farmer cheese into cubes. Peel garlic and cut in half. Clean green onions and cut into slices.
2. In the grill pan put the white meat at medium temperature and grill on both sides until done. Allow to cool and cut into cubes.
3. Toast bread slices, rub with garlic and cut into cubes.
4. For the dressing – mix the lemon juice, oil and salt.
5. Mix all ingredients and pour the dressing. Mix well.

Puzici sa suvom slaninom i paradajzom (Snails with dry bacon and tomatoes)

Sastojci: 75g heljdinog brasna, 75g jecmenog brasna, 75g ovsenog, 100g razanog brasna, 50g spelta brasna, 3 kasike masti, oko 230ml kisele vode, 3/4 kasicice praska za pecivo, 3/4 kasicice soli, za fil – 200g suve slanine, 2 paradajza, 2 cena belog luka, 2 kasike kokosovog ili maslinovog ulja.

Priprema:

1. Za fil – suvu slaninu iseckati na kockice. Paradajz oljustiti i iseci na kockice. Beli luk oljustiti i sitno iseckati. U ciniju staviti suvu slaninu, paradajz i beli luk, pa dodati ulje i sve zajedno pomesati.
2. Pomesati sva brasna, prasak za pecivo, so i mast.
3. Postepeno dodavati kiselu vodu i zamesiti glatko testo.
4. Testo pokriti providnom folijom i ostaviti 20 minuta.
5. Oklagijom razviti pravougaonik debljine oko 0.5 cm.
6. Rasporediti fil preko testa, pa urolati. Seci puzice debljine 1.5 do 2cm.
7. U pleh staviti papir za pecenje, poredjati puzice i peci u prethodno zagrejanoj rerni na 180 C oko 30 minuta.

Ingredients: 75g buckwheat flour, 75 g barley flour, 75g oat flour, 100g rye flour, 50g spelt flour, 3 tablespoons of lard, about 230ml sparkling water, 3/4 teaspoon baking powder, 3/4 tsp salt, for the filling – 200g dry bacon, 2 tomatoes, 2 cloves of garlic, 2 tablespoons coconut or olive oil.

Preparation:

1. For the filling – dry bacon cut into small cubes. Peel tomatoes and cut into small cubes. Peel garlic and finely chop. In a bowl, put dry bacon, tomatoes and garlic, then add the oil and mix all together.
2. Mix all the flour, baking powder, salt and lard.
3. Gradually add sparkling water and knead a smooth dough.
4. Cover the dough with plastic foil and leave for 20 minutes.
5. With rolling pin develop a rectangle about 0.5 cm thick.
6. Put filling over the dough, then roll it. Cut snails thickness of 1.5 to 2 cm.
7. In the baking pan put the baking paper, arrange the snails and bake in preheated oven at 180 C for about 30 minutes.

 

Pogačice od leblebija (Chickpeas scones)

Sastojci: 300g skuvanih leblebija, 2 cena belog luka, 1 belance, 1/2 kasicice mlevenog kima, 1-2 kasike svezeg lista persuna (sitno seckanog) ili 1-2 kasicice suvog.

Priprema:

1. Skuvati leblebije. Beli luk oljustiti i sitno iseckati. Belance umutiti.
2. U blender staviti leblebije i samleti.
3. U ciniju staviti leblebije, dodati beli luk, kim i persun. Promesati.
4. Dodati umuceno belance i promesati.
5. Ruke pokvasiti, vaditi po malo smese i formirati pogacice.
6. U pleh staviti papir za pecenje, poredjati pogacice i peci u prethodno zagrejanoj rerni na 180 C, oko 20 minuta, dok ne porumene.

Napomena: leblebije su dozvoljene da se jedu za dorucak u restriktivnom periodu, van restriktivnog perioda mozete ih jesti i za rucak, ali ih nemojte jesti sa mesom.

Ingredients: 300g cooked chickpeas, 2 cloves of garlic, 1 egg white, 1/2 teaspoon ground cumin, 1-2 tablespoons of fresh parsley leaf (finely chopped) or 1-2 teaspoons dry.

Preparation:

1. Cook the chickpeas. Peel garlic and finely chop. Whisk egg white.
2. In a blender, put the beans and grind.
3. In a bowl, put the beans, add the garlic, cumin and parsley. Mix well.
4. Add the beaten egg white and mix well.
5. With wet hands, take a little of the mixture and form scones..
6. In the baking pan put baking paper, arrange the scones and bake in preheated oven at 180 C for about 20 minutes, until golden brown.

Note: chickpeas are allowed to eat for breakfast in the restricted period, outside the restricted period you can eat them for lunch, but do not eat them with meat.

Heljdine tortilje sa bolonjeze sosom (Buckwheat tortillas with bolognese sauce)

Sastojci: tortilje od heljdinog brasna, bolonjeze sos ili bolonjeze sos 2, 1/2 struka praziluka, 1 kasika kokosovog ulja ili 1 kasika masti.

Napomena: ako spremate bolonjeze sos, maslinovo ulje zamenite kokosovim uljem.

Priprema:

1. Napravite tortilje od heljdinog brasna.
2. Napravite bolonjeze sos. 3. Praziluk ocistiti i sitno iseckati.
4. U tiganj, staviti ulje ili mast i pustiti da se ugreje. Dodati praziluk i kratko proprziti.
5. Dodati praziluk bolonjeze sosu i promesati.
6. Na svaku tortilju staviti bolonjeze sos i umotati.

Ingredients: tortillas from buckwheat flour, bolognese sauce or bolognese sauce 2, 1/2 waist of leek, 1 tablespoon of coconut oil or 1 tablespoon of lard.

Note: if you are preparing a bolognese sauce, replace olive oil with coconut oil.

Preparation:

1. Make tortillas from buckwheat flour.
2. Make a bolognese sauce.
3. Clean leek and finely chop.
4. In a frying pan, put oil or lard and let it heat up. Add leeks and fry briefly.
5. Add the leeks to bolognese sauce and stir.
6. On each tortilla put bolognese sauce and wrap.

Keleraba sa pilecim belim mesom (Kohlrabi with chicken breasts)

Sastojci: 4 kelerabe, 250g pileceg belog mesa, 1/2 struka praziluka, 1 kasika kokosovog ulja ili 1 kasika masti, 1 cen belog luka, 1 kasika sveze mirodjije ili 1 kasicica suve, mlaka voda, morska ili himalajska so (za kuvanje kelerabe).

Priprema:

1. Pripremiti i skuvati kelerabu.
2. Belo meso iseci na kocke. Beli luk i praziluk ocistiti i sitno iseckati.
3. U tiganj, staviti ulje (mast) i pustiti da se ugreje (istopi). Dodati beli luk i praziluk i kratko proprziti. Smanjiti na srednju temperaturu.
4. Dodati pilece belo meso i prziti dok meso ne promeni boju. Povremeno dolivati vodu i dinstati dok meso ne omeksa. Kad omeksa dodati kelerabu (koren i lisce) i kuvati jos par minuta.
5. Kad sva voda ispari dodati mirodjiju, promesati i skloniti sa sporeta.

Ingredients: 4 kohlrabi, 250g of chicken breasts, 1/2 waist of leek, 1 tablespoon of coconut oil or 1 tablespoon of lard, 1 clove of garlic, 1 tablespoon fresh dill or 1 teaspoon dry, lukewarm water, sea or Himalayan salt (for cooking kohlrabi).

Preparation:

1. Prepare and cook kohlrabi.
2. Cut chicken breasts into cubes. Clean garlic and leek and finely chop.
3. In a frying pan, put the oil (lard) and let it heat up (melt). Add garlic and leek and fry briefly. Reduce to medium temperature.
4. Add chicken breast and fry until the meat changes color. Periodically add water and cook until the meat is tender. When tender add the kohlrabi (root and leaves) and cook a few more minutes.
5. When the all water evaporates add dill, stir and remove from the stove.

Stapici od mesanog brasna sa susamom (Mixed flour sticks with sesame seeds)

Sastojci: 150g razanog brasna, 150g speltinog brasna, 80g integralnog speltinog brasna, 70g heljdinog brasna, 3 kasicice praska za pecivo, 1 kasicica sode bikarbone (ravna), 2 kasike soka od svezeg limuna, morska ili himalajska so po ukusu, 8 kasika susama, 45g putera (sobne temperature), 300ml kiselog mleka, 150ml kisele vode.

Priprema:

1. Pomesati sva brasna sa praskom za pecivo, solju i susamom.
2. Pomesati sodu bikarbonu i sok od limuna. Promesati.
3. Pomesati mesavinu brasna sa mesavinom sode bikarbone i soka od limuna.
4. Dodati puter, kiselo mleko i kiselu vodu pa zamesiti glatko testo.
5. Testo prekriti suvom krpom i ostaviti 2.5 sata.
6. Testo podeliti u jednake jufke. Svaku jufku oblikovati u stapic.
7. U pleh staviti papir za pecenje. Poredjati stapice i ostaviti 45 minuta.
8. Peci u prethodno zagrejanoj rerni na 200 C oko 20-25 minuta.

Ingredients: 150g rye flour, 150g spelt flour, 80g integral spelt flour, 70g buckwheat flour, 3 teaspoons baking powder, 1 teaspoon baking soda (flat), 2 tablespoons fresh lemon juice, sea or Himalayan salt to taste, 8 tbsp sesame seeds, 45g of butter (room temperature), 300ml yogurt (sour milk), 150ml of carbonated water.

Preparation:

1. Mix all types of flour with baking powder, salt and sesame seeds.
2. Mix baking soda and lemon juice. Stir.
3. Blend mixture of flour with a mixture of baking soda and lemon juice.
4. Add butter, yogurt (sour milk) and carbonated water, and knead a smooth dough.
5. Cover the dough with a dry cloth and leave for 2.5 hours.
6. Divide the dough into equal balls. Each ball develop into stick.
7. In the baking pan put the baking paper. Sort sticks and leave for 45 minutes.
8. Bake in the preheated oven at 200 C for 20-25 minutes.

Pilece kocke sa paradajzom i zacinima (Chicken cubes with tomatoes and herbs)

Sastojci: 500g pileceg belog mesa, 3 paradajza, 2 cena belog luka, 2 kasike persuna sitno sekcanog ili 2 kasicice suvog, 1 kasika svezeg bosiljka (sitno seckanog) ili 1 kasicica suvog, 1 kasika sveze mirodjije (sitno seckane) ili 1 kasicica suve, 1 kasika sveze nane (sitno seckane), 60ml kokosovog ulja, morska ili himalajska so.

Priprema:

1. Paradajz oprati, oljustiti i iseci na kocke. Pilece belo meso iseci na kocke. Beli luk oljustiti i sitno iseckati.
2. U tiganj sipati ulje i zagrejati. Smanjiti na srednju temperaturu, dodati pilece belo meso i proprziti dok ne promeni boju.
3. Dodati paradajz i so po ukusu. Dinstati povremeno dolivajuci vodu.
4. Kad je meso gotovo i kada je sva tecnost isparila, dodati persun, bosiljak, mirodjiju i nanu. Promesati i proprziti jos minut-dva.

Savet: pilece belo meso mozete zameniti sa svinjskim ili junecim mesom.

Ingredients: 500g of chicken breasts, 3 tomatoes, 2 cloves garlic, 2 tablespoons parsley finely chopped or 2 teaspoons dried, 1 tablespoon fresh basil (finely chopped) 1 teaspoon dried or 1 tablespoon fresh dill (finely chopped) or 1 teaspoon dried , 1 tablespoon fresh mint (finely chopped), 60ml coconut oil, sea salt or Himalayan.

Preparation:

1. Wash tomatoes, peel and cut into cubes. Chicken breasts cut into cubes. Peel garlic and finely chop.
2. In a frying pan put oil and heat up. Reduce to medium temperature, add the chicken breasts and fry until it changes color.
3. Add tomatoes and salt to taste. Cook occasionally pouring water.
4. When the meat is done and when all the liquid has evaporated, add the parsley, basil, dill and mint. Stir and fry for another minute or two.

Tip: chicken breasts can be replaced with pork or beef meat.

Paradajz punjen sirom sa bosiljkom (Tomatoes stuffed with cheese with basil)

Sastojci: 3 paradajza srednje velicine, 200g mladog sira, 3-4 lista svezeg bosiljka (sitno iseckanog) ili 1 kasicica suvog, morska ili himalajska so.

Priprema:

1. Paradajz operite, obrisite, odsecite vrh, pa kasicicom izdubite sredinu. Posoliti pa okrenuti naopako da se iscedi.
2. Sir izgnjeciti viljuskom, dodati bosiljak i promesati. Zatim dodati sredinu paradajza i sjediniti.
3. Napuniti paradajz.

Predlog: mozete posluziti uz Hleb bez kvasca sa semenkama ili uz Hleb bez kvasca.

Napomena: ako koristite kupovni hleb, obavezno ga tostirajte.

Ingredients: 3 medium-sized tomatoes, 200g farmer cheese or cottage cheese, 3-4 leaves of fresh basil (finely chopped) or 1 teaspoon dried, sea or Himalayan salt.

Preparation:

1. Wash tomatoes. wipe, cut off the top, and with teaspoon scoop out the middle. Add salt, and turn it upside down to drain.
2. Squeeze cheese with fork, add the basil and stir. Then add the tomatoes meat and combine well.
3. Fill tomatoes.

Suggestion: you can serve it with Bread without yeast with seeds or with Bread without yeast.

Note: if you use the store bought bread, always toast it.

Rolnice od tikvica sa pilecim belim mesom (Zucchini rolls with chicken breasts)

Sastojci: 4 mlade tikvice, 500g pileceg belog mesa, 300g sitnog sira ili mladog sira, 3 kasike svezeg bosiljka (sitno seckanog) ili 2 kasicice suvog, morska ili himalajska so po ukusu, kokosovo ulje.

Priprema:

1. Tikvice oprati, odseci krajeve pa sa ljustilicom (nozem) iseci tanke listove.
2. Belo meso iseci na tanje snicle i blago istanjite sa cekicem za meso. Isecite na trake sirine tikvica.
3. Na jedan list tikvice stavite, jednu traku belog mesa, pa urolajte i krajeve pricvrstite cackalicom. Ponovite postupak dok ne potrosite materijal.
4. U tiganj stavite ulje i zagrejte. Stavite rolnice, smotana strana dole, i przite nekoliko minuta, pa okrenite i przite drugu stranu. Okrenuti na stranu gde su tikvice i peci dok ne porumene.
5. Rolnice staviti na tanjir i ostaviti da se prohlade.
6. Pomesati sitan sir, bosiljak i so i promesati. Ako koristiti mladi sir, izgnjecite ga viljuskom.
7. Odmotati rolnice i premazati sirom i ponovo urolati.

Ingredients: 4 baby zucchini, 500g of chicken breasts, 300g of cottage cheese or farmers cheese, 3 tablespoons fresh basil (finely chopped) or 2 teaspoons of dried, sea or Himalayan salt to taste, coconut oil.

Preparation:

1. Wash zucchini, cut the ends, and with vegetable peeler (knife), cut thin sheets.
2. Cut chicken breasts in thin steaks and lightly beat with a meat hammer. Cut into strips like width zucchini.
3. Put one sheet of zucchini, place strip of chicken breasts, roll it and then secure with a toothpick. Repeat the process until you have used material.
4. In a frying pan put oil and heat up. Place the rolls, rolled up side down, and fry a few minutes, and turn and fry the other side. Turn to the side with zucchini and fry until golden brown.
5. Put rolls on a plate and leave to cool.
6. Mix cottage cheese, basil and salt and stir well. If you are using farmers cheese, mash it with fork.
7. Unroll rolls and spread with cheese and roll it again.

Musaka od kelerabe sa sokom od paradajza (Kohlrabi moussaka with tomato juice)

Napomena: ne koristiti mesano mleveno meso. Jedna vrsta mesa se brze vari i samim tim se ne opterecuje zeludac.

Sastojci: 5-6 keleraba, 400g juneceg ili svinjskog mlevenog mesa, 2 cena belog luka, 200ml soka od paradajza ili sosa od paradajza, 4 kasike kokosovog ulja, morska ili himalajska so po ukusu, za preliv – 3 belanceta, 250ml kisele vode, 2 kasike sveze mirodjije (sitno seckane) ili 2 kasicice suve..

Priprema:

1. Pripremiti kelerabu. Beli luk oljustiti i sitno iseckati.
2. U tiganj stavite 2 kasike ulja i zagrejte. Dodati luk i proprziti.
3. Dodati mleveno meso, posoliti po ukusu i prziti meso dok ne promeni boju.
4. Dodati sok od paradajza i prziti dok meso ne omeksa, tecnost ispari.
5. Vatrostalnu posudu premazati sa 2 kasike ulja, poredjati kolutove kelerabe, staviti fil od mesa, staviti lisce od kelerabe. Ponoviti jos jednom, s tim da na vrhu budu kolutovi kelerabe.
6. Umutiti belanca, dodati kiselu vodu i mirodjiju. Promesati i preliti preko musake. Kasikom pomeriti krajeve musake da se preliv ravnomerno rasporedi..
7. Peci u prethodno zagrejanoj rerni na 200 C dok ne porumeni.

Note: do not use mixed minced meat. One type of meat is quickly digested and therefore does not burden the stomach.

Ingredients: 5-6 kohlrabi, 400g of beef or pork minced meat, 2 cloves garlic, 200ml of tomato juice or tomato sauce, 4 tablespoons of coconut oil, sea or Himalayan salt to taste, for dressing – 3 egg whites, 250ml carbonated water, 2 tablespoons fresh dill (finely chopped) or 2 teaspoons dry..

Preparation:

1. Prepare kohlrabi. Peel garlic and finely chop.
2. In a frying pan put 2 tablespoons oil, and heat up. Add the garlic and fry.
3. Add the minced meat, salt to taste and fry the meat until it changes color.
4. Add tomato juice or (tomato sauce) and fry until the meat is tender, and the liquid evaporates.
5. Ovenproof dish brush with 2 tablespoons of oil, arrange the kohlrabi slices, put the meat filling, put the kohlrabi leaves. Repeat once more, end with kohlrabi slices.
6. Whip the egg whites, add the carbonated water and dill. Mix well and pour over the moussaka. With a spoon move ends of moussaka so dressing can spread evenly..
7. Bake in the preheated oven at 200 C until golden brown.

 

 

Razana pogaca sa suvom mirodjijom (Rye focaccia with dried dill)

Sastojci: 200g+200g razanog brasna, 150g jecmenog brasna, 50g heljdinog brasna, 1/2 kasicice morske ili himalajske soli, 3 kasike kokosovog ulja, 1 kasika psilijuma (ljuspice), 2 kasike susama, 400ml vode, 2 kasike soka od svezeg limuna, 4g praska za pecivo, 4g sode bikarbone, 2 kasicice suve mirodjije.

Priprema:

1. Pomesati 200g razanog brasna, jecmeno i heljdino brasno, so, psilijum, mirodjiju i susam.
2. Dodati vodu i ulje pa promesati.
3. Postepeno dodavati razano brasno (200g) i mesiti rukom dok ne dobijete glatko testo.
4. Pokriti prozirnom folijom i ostaviti 6 sati da nadodje.
5. Pomesati sok od limuna prasak za pecivo i sodu bikarbonu. Dodati testu i premesiti testo oko 5 minuta.
6. Sto posuti sa malo razanog brasna, staviti testo i oblikovati pogacu.
7. U okruglu tepsiju staviti papir za pecenje, staviti pogacu, premazati vodom i peci u prethodno zagrejanoj rerni na 180 C oko 50-60 minuta. Pokriti folijom i peci jos 15-20 minuta.

Ingredients: 200g+200g rye flour, 150g barley flour, 50g buckwheat flour, 1/2 teaspoon sea salt or Himalayan, 3 tablespoons coconut oil, 1 tablespoon psyllium (husks), 2 tablespoons sesame seeds, 400ml water, 2 tablespoons juice of fresh lemon, 4g baking powder, 4g of baking soda, 2 teaspoons dried dill.

Preparation:

1. Mix 200g rye flour, barley and buckwheat flour, salt, psyllium, dill and sesame seeds.
2. Add the water and oil and stir.
3. Gradually add rye flour (200g) and knead by hand until you get a smooth dough.
4. Cover with plastic wrap and leave for 6 hours to swell.
5. Mix the lemon juice, baking powder and baking soda. Add to the dough and knead the dough for about 5 minutes.
6. Sprinkle table with a little rye flour, put the dough and shape the focaccia.
7. In a round baking pan, put baking paper, put the focaccia, smear with water and bake in a preheated oven at 180 C for about 50-60 minutes. Cover with foil and bake another 15-20 minutes.

 

Pogacice sa sitnim sirom (Scones with cottage cheese )

Sastojci: 300g spelta brasna, 150g ovsenog brasna, 150g razanog brasna, 500g sitnog sira, 15g praska za pecivo, 100ml mlake vode, 3 jaja, 1/2 kasicice morske ili himalajske soli, susam za posipanje.

Priprema:

1. Pazljivo odvojiti zumanca od belanaca.
2. Utrljati dlanovima spelta, ovseno i razano brasno sa praskom za pecivo i solju.
3. Dodati zumanca, sir i vodu i zamesiti glatko testo.
4. Staviti u vanglu, pokriti krpom i ostaviti 1 i 15 minuta.
5. Testo razviti oklagijom na debljinu oko 1.5 cm pa okruglom modlom vaditi pogacice.
6. Penasto umutiti belanca.
7. U pleh staviti papri za pecenje, staviti pogacice, premazati belancima i posuti susamom. Peci u prethodno zagrejanoj rerni na 200 C dok ne porumene.

Napomena: umesto sitnog sira mozete koristiti i mladi sir.

Ingredients: 300g spelt flour, 150g oat flour, 150g rye flour, 500g of cottage cheese, 15g baking powder, 100ml lukewarm water, 3 eggs, 1/2 teaspoon sea salt or Himalayan, sesame for sprinkling.

Preparation:

1. Carefully separate the egg yolks from the egg whites.
2. Rub between the palms of your hands spelt, oat and rye flour with baking powder and salt.
3. Add egg yolks, cheese and water and knead smooth dough.
4. Place in plastic bowl , cover with a kitchen cloth and leave for 1 hour and 15 minutes.
5. Develop the digh with a rolling pin to a thickness of about 1.5 cm, and with round cookie mold remove scones.
6. Whisk egg whites un til foamy.
7. In the baking pan, put the baking paper, put the scones, coat with egg whites and sprinkle with sesame seeds. Bake in the preheated oven at 200 C until golden brown.

Note: instead of cottage cheese you can use farmers cheese.

Saveti za dorucak u hrono ishrani (Tips for breakfast in the chrono nutrition)

Da bi pokrenuli svoj metabolizam, kada ustanete ujutro popite solju mlake vode ili biljni caj sa nekoliko kapi limuna.

Dorucak je navazniji obrok u toku dana. Dobro izbalansiran dorucak poboljsace vam koncentraciju i memoriju, napunice vas potrebnom energijom i sacuvace vasu liniju.

Za dorucak treba da uzimate masti, belancevine i spore secere (zitarice). Masnoce u dorucku pomazu da se sintetise dobar holesterol. Ako duze vreme ne unosite masnoce zivotinjskog porekla za dorucak, povecava se stvaranje loseg holesterola.

Za dorucak mozete jesti jaja, sunku, sireve i slicno.

Ujutro je sekrecija hormona insulina najvisa. Njegovo veliko lucenje povezano je sa velikim lucenjem kortizola (hormona budnost). Svojom aktivnoscu kortizol, dodatno utice na povecanje vrednosti secera u krvi.

Oba ova hormona iscrpljuju pankreas ako ujutro pojedete brzo varece secere kao sto su med, voce i namirnice u cijem sastavu se nalaze vestacki zasladjivaci.

Dorucak bi trebao da bude najkasnije do 10 sati i da traje pola sata. Ako osetite glad u prepodnevnim satima, posle obilnog dorucka, preispitajte se sta ste pojeli za jutarnji obrok.

Ako znate da necete biti u mogucnosti da jedete do kasnih popodnevnih sati, mozete da ponovite unos hrane, slican dorucku, ali ne kasnije od 13 sati.

Ovo iskljucivo vazi za one kojima je procenat masnoca u telu blizu idelanog.

Ovde mozete izracunati procenat masti u telu.

Na primer, ako ste za dorucak pojeli tost sa curecim prsima ili slicno, plus kiselo mleko, takav obrok mozete ponoviti do 13 sati, ali bez kombinovanja hleba i lakih proteina. Znaci mozete pojesti tost sa puterom i kiselim mlekom, ili samo sunku (pileca prsa, pecenica) sa svezom paprikom.

Ako postoji veci procenat masnoca u telu, unosite samo proteine i povrce. Nema hleba, kiselog mleka ili proje.

Ako svoj jutarnji obrok napravite s namirnicama koje sadrze masti, belancevine i spore secere imacete vise snage, a osecaj sitosti drzace vas do rucka.

Predlozi za dorucak:

1. Tostirani integralni hleb (ako je hleb bez kvasca <recept> ne morate ga tostirati), puter i kiselo mleko.
2. Kacamak sa mladim sirom (kravljim) ili fetom.
3. Przena jaja sa przenom ili svezom sunkom, paradajz i hleb bez kvasca <recept>.
4. Proja sa sirom (ako ne postoji problem sa prekomernom tezinom).

Savet Plus

1. Hleb treba tostirati, jer se na taj nacin aktvinost kvasca smanjuje, a to olaksava mrsavljenje ili odrzavanje idealne tezine.
2. Jogurt treba izbegavati, jer tehnoloski postupak u njegovoj proizvodnji dovodi do fizioloske reakcije u organizmu, pa je moguce stvaranje masnih naslaga na stomaku i bokovima, kod muskaraca cesto i na podbratku.
3. Kacamak je u redu ako ne postoji problem sa viskom tezine.
4. Ako imate optimalne masnoce u telu, mozete pojesti povremeno za dorucak, musli i vocno kiselo mleko (kiselo mleko i bobicasto voce).
5. Praska sunka, pileca i cureca prsa, svinjska i govedja pecenica su dozvoljeni. Oprezno sa namirnicama kao sto su pastete, virsle i neki suhomesnati proizvodi – posebno ako ne znate tacan sastav i kolicinu aditiva.
6. Za dorucak ili za period posta, uz masnoce zivotinjskog porekla, mozete jesti humus i tahini paste.

To start your metabolism, when you get up in the morning drink a cup of warm water or herbal tea with a few drops of lemon.

Breakfast is the most important meal of the day. Well balanced breakfast will improve your concentration and memory, it will fill you with the necessary energy and will preserve your line.

For breakfast you should get fat, protein and slow sugars (cereals). Fats in your breakfast helps to synthesize good cholesterol. If a long time you do not consume the animal fat for breakfast, the formation of bad cholesterol is in increase .

For breakfast you can eat eggs, ham, cheese (feta and similar) and the like.

In the morning, the secretion of the hormone insulin is highest. His extensive secretion is associated with high cortisol (the hormone vigilance). With its activity, cortisol, further affect the increases in blood sugar.

Both of these hormones will exhaust pancreas if you eat in the morning quickly digestive sugars such as honey, fruit and foods which contains artificial sweeteners.

Breakfast should be no later than 10 AM and to last half an hour. If you feel hungry in the morning, after a hearty breakfast, ask yourself what you have eaten for the morning meal.

If you know that you will not be able to eat until late afternoon, you can re-take the food, similar to breakfast, but not later than 13 PM.

This only applies to those whose percentage of fat in the body is close to being ideal.

Here you can calculate the percentage of body fat.

For example, if you ate for breakfast toast with turkey breast or similar, plus yogurt (sour milk), such a meal can be repeated up to 13 PM, but no combination of bread and light protein. So, you can eat toast with butter and yogurt (sour milk), or just ham (chicken breast, sirloin) with fresh pepper.

If there is a higher percentage of fat in the body, eat only protein and vegetables. No bread, (yogurt) sour milk or corn bread.

If you make your morning meal with food containing fat, and protens you will have more power, a feeling of satiety will hold you to lunch.

Suggestions for breakfast:

1.Toasted wholemeal bread (if the bread is without yeast <recipe> you don’t have to toast it), butter and yogurt (sour milk).
2. Polenta with fresh cheese (cow) or feta cheese.
3. Fried eggs with fried or raw ham, tomato and bread without yeast <recipe>.
4. Corn bread with feta cheese (if there is no a problem with overweight).

Advice Plus

1. Bread should be toasted, because in this way reduces the activity of yeast, and it facilitates weight loss or maintaining your ideal weight.
2. Buttermilk should be avoided, because the technological process for its production leads to physiological reactions in the body, it is possible to create fat on the abdomen and helps, and in men often on the chin.
3. Polenta is fine if there is no problem with excess weight.
4. If you have optimum fat in the body, you can eat from time to time for breakfast, muesli and fruit-yogurt (sour milk) – yogurt (sour milk) and berries.
5. Ham, chicken and turkey breasts, pork and beef sirloin are allowed. Be careful with foods such as pate, hot dogs and some meat products – especially if you do not know the exact composition and quantity of additives.
6. For breakfast or for a period of fasting, with animal fat, you can eat hummus and tahini paste.

Preuzeto iz knjige Hrono ishrana za pocetnike – dr Ana Gifing, Finesa
Adapted from the book Chrono nutrition for beginners – Dr. Ana Gifing, Finesa

Brušeta sa kremom od avokada (Bruschetta with avocado cream)

Sastojci: francuski hleb ili baget, 3 kašike putera (sobne temperature), prstohvat belog luka u prahu ili u granulama, 4 manja paradajza, bez semenki (iseckana na kockice), 80g mlevenog crnog luka, 4 čena mlevenog belog luka, 60g seckanog bosiljka (svežeg), 2 kašike maslinovog ulja, 2 kašičice sirćeta, 1/4 + 1/8 kašičice soli, 1/8 kašičice bibera, pire od jednog zrelog avokada, 2 kašičice soka od limuna, mocarela sir ili neki lako topljivi po želji.

Priprema:

1. Zagrejati rernu na 220 stepeni. Postaviti žicu na sredinu.
2. Isecite hleb na pola, a zatim narezati 1.5 do 2 cm debele komade.
3. Rastopiti maslac i dodati beli luk. Promešati.
4. Na pleh staviti papir za pečenje.
5. Premazati svaki komad hleba (obe strane) puterom i poređati na pleh. Peći 10 minuta, s tim što nakon 5 minuta okrenite na drugu stranu. Ostaviti da se ohladi 5 minuta.
6. U činiju staviti paradajz, crni luk, beli luk, bosiljak, maslinovo ulje, sirće, 1/4 kašičice soli i biber i sve blago promešati.
7. U pire od avokada dodati sok od limuna i 1/8 kašičice soli. Promešati.
8. Svako parče hleba premazati pireom od avokada.
9. Ocediti paradajz malo od tečnosti i staviti po jednu kašiku preko pirea od avokada.
10. Iseći mocarelu na kolutove ili neki drugi lako topljivi sir na šnite, i staviti preko paradajza.
11. Poredjati brušete na papir, pa vratiti u rernu na 1 minut dok se sir ne otopi.

Ingredients: French bread or baguette, 3 tablespoons butter (room temperature), a pinch of garlic powder or granules, 4 small tomatoes, without seeds (cut into cubes), 80g minced onion, 4 cloves of minced garlic, 60g chopped basil (fresh), 2 tablespoons olive oil, 2 teaspoons vinegar, 1/4 + 1/8 teaspoon salt, 1/8 teaspoon pepper, one mashed ripe avocado, 2 teaspoons lemon juice, mozzarella or other yellow cheese that melts easily.

Preparation:

1. Preheat oven to 220 C degrees. Place the wire rack in the middle.
2. Cut the bread in half, then slice 1.5 to 2 cm thick pieces.
3. Melt the butter and add the garlic. Stir.
4. On a baking sheet put baking paper.
5. Coat each piece of bread (both sides) with butter and line up on the baking sheet. Bake for 10 minutes, after 5 minutes, turn the other side. Allow to cool for 5 minutes.
6. In a bowl put the tomatoes, onion, garlic, basil, olive oil, vinegar, 1/4 teaspoon salt and pepper and gently mix everything.
7. In mashed avocado add lemon juice and 1/8 teaspoon salt. Stir.
8. On each piece of bread put mashed avocado.
9. Drain tomatoes a little of the liquid and put one spoon over mashed avocado.
10. Cut the mozzarella into slices or other yellow cheese on slices, and put over the tomatoes.
11. Sort bruschetta the paper, and return to the oven for 1 minute until the cheese is melted.

Kako pripremiti prokelj (How to prepare brussel sprouts)

Kako obariti prokelj

Sastojci: 500g prokelja, 1/2 kasicice morske ili himalajske soli.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. U serpu sipati vodu, staviti 1/4 kasicice soli i pustiti da prokljuca.
3. Dodati prokelj i kuvati 10-15 minuta tj. dok ne omeksaju. Ocediti.
4. Posoliti sa ostatkom soli.

Kako ispeci prokelj u rerni

Sastojci: 500g prokelja, 2 kasike maslinovog ulja, 1/2 kasicice morske ili himalajske soli.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. Iseci dno prokelja, pa iseci na pola (ili na cetvrtine) po duzini.
3. Staviti u ciniju, preliti uljem i 1/4 kasicice soli. Promesati.
4. U vatrostalnu posudu staviti prokelj, isecenom stranom na dole.
5. Peci u prethodno zagrejanoj rerni na 200 C oko 30-40 minuta tj, dok ne omeksaju. Na svakih 10 minuta, okrenuti prokelj kako bi se ispekao sa svih strana.
6. Posoliti sa ostatkom soli.

Kako dinstati prokelj

Sastojci: 500g prokelja, 2 kasike maslinovog ulja, 2 kasike svezeg soka od limuna, 1/2 kasicice morske ili himalajske soli, vode po potrebi.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. Iseci dno prokelja, pa ukloniti jegro. Iseci na pola (ili na cetvrtine) po duzini.
3. U tiganju, na srednjoj temperaturi, zagrejati ulje. Staviti prokelj isecenom stranom na dole. Posoliti.
4. Prziti prokelj oko 5 minuta, pa okrenuti i prziti jos oko 5 minuta.
5. Naliti vodom toliko da se pokrije dno tiganja, poklpiti, pa dinstati prokelj dok voda ne ispari.

Napomena: ako prokelj nije omeksao, dodati jos malo vode, poklopiti i dinstati dok voda ne ispari.

6. Preliti sokom od limuna i promesati.

How to cook brussel sprouts

Ingredients: 500g brussel sprouts, 1/2 teaspoon sea salt or Himalayan.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. In pot, pour water, put 1/4 teaspoon salt and let it boil.
3. Add the brussel sprouts and cook for 10-15 minutes, ie. until tender. Drain.
4. Season with the rest of the salt.

How to roast brussel sprouts in the oven

Ingredients: 500g brussel sprouts, 2 tablespoons olive oil, 1/2 teaspoon sea salt or Himalayan.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. Cut the bottom of the brussel sprouts, and cut in half (or quarters) in length.
3. Place in a bowl, pour the oil and 1/4 tsp salt. Mix well.
4. In a baking dish, put brussel sprouts, with sliced side down.
5. Bake in the preheated oven at 200 C for about 30-40 minutes or until tender. For every 10 minutes, turn the brussel sprouts – to be roasted on all sides.
6. Sprinkle with the remaining salt.

How to braise brussel sprouts

Ingredients: 500g brussel sprouts, 2 tablespoons olive oil, 2 tablespoona fresh lemon juice, 1/2 teaspoon sea salt or Himalayan, water as needed.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. Cut the bottom of the brussel sprouts, and remove the core. Cut in half (or quarters) in length.
3. In a frying pan, over medium heat, heat the oil. Put brussel sprouts with sliced side down. Season with salt.
4. Fry brussel sprouts for about 5 minutes, then turn them and fry for about 5 minutes.
5. Pour the water, to cover the bottom of the pan, cover, then cook broccoli until the water evaporates.

Note: if brussel sprouts is not softened, add a little more water, cover and cook until the water evaporates.

6. Add lemon juice and stir.

Kako pripremiti tofu (How to prepare tofu)

Presovanje tofua

Potrebno: tofu, 2 posluzavnika, teske knjige, 2 kuhinjske krpe, papirni ubrusi.

Priprema:

1. Izvaditi tofu iz pakovanja i ocediti od vode.
2. Iseci tofu na kocke oko 2-3 cm.
3. Na posluzavnik staviti kuhinjsku krpu, preko poredjati papirne ubruse. Poredjati kockice tofua (u jedan sloj), prekriti papirnim ubrusima, a zatim prekriti kuhinjskom krpom i staviti drugi posluzavnik.
4. Poredjati teske knjige i ostaviti 1 sat.
5. Mokre papirne ubruse zameniti suvim i ostaviti jos 1 sat.

Marinada za tofu
Ova kolicina sastojaka dovoljna je za 350g tofua. Tofu ne drzati u marinadi duze od 8 sati, tj. nije pogodno cuvati tofu u marinadi, pa kad vam je potrebno da izvadite.

Sastojci: presovan tofu, 4 kasike Tamari ili Šoju soja sosa, 1 kasika svezeg soka od limete ili limuna, 1 kasika meda ili agava sirupa, 1 cen belog luka (rendanog na sitno), 1 komad djumbira (oko 2cm) rendanog na sitno.

Priprema:

1. U pliću posudu staviti tofu (u jedan sloj).
2. Pomesati sve sastojke i dobro sjediniti, i preliti preko tofua. Okrenuti nekoliko puta da sve strane tofua budu prekrivene marinadom.
3. Prekriti posudu plasticnoj folijom i ostaviti u frizideru barem 2 sata a moze i duze. Povremeno okrenite tofu.

Tofu pecen u rerni

Potrebno: mariniran tofu, pleh za pecenje, papir za pecenje, malo kokosovog ili maslinovog ulja ili malo otopljenog putera.

Priprema:

1. U pleh staviti papir za pecenje. Poredjati mariniran tofu (u jedan sloj), lagano poprskati uljem ili otopljenim puterom.
2. Peci u prethodno zagrejanoj rerni na 200 C 15-20 minuta, zatim okrenuti tofu i peci jos 15-20 minuta tj. dok ne postane zlatno braon.

Tofu przen u tiganju

Potrebno: mariniran tofu, 1-2 kasika kokosovog ulja, ne lepljiv tiganj (keramicki, teflon…), dobro zagrejano ulje.

Priprema:

1. U tiganju, na srednjoj temperaturi (4), zagrejati ulje. Staviti pola kolicine tofua i prziti oko 3-5 minuta, dok ne postane zlatne boje. Zatim okrenuti i peci jos oko 3-5 minuta. Ponoviti isto sa drugim delom tofua.

Napomena: da tofu ne bi zagoreo, ako je potrebno smanjiti temperaturu.

Marinada za tofu sa suvim biljem
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 3 kasike Tamari ili Šoja soja sosa, 70ml svezeg soka od limuna, 2 kasike maslinovog ulja, 2 kasike suvog bilja (1 kasika ruzmarina, 1/2 kasike origana i 1/2 kasike mirodjije), 2 cena belog luka (rendanog na sitno).

Priprema: ista kao kod Marinada za tofu (iznad).

Marinada za tofu na italijanski nacin
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 2 kasike Tamari soja sosa, 120ml belog vina, 2 kasike maslinovog ulja, 2 kasike balzamiko sirceta, 2 kasike svezeg soka od limuna, 2 cena belog luka (rendanog na sitno), mesavina suvog bilja (1/2 kasicice bosiljka, 1/2 kasicice majorana, 1/2 kasicice timijana).

Priprema: ista kao kod Marinada za tofu (iznad).

Marinada za tofu sa rumom i korom od pomorandze
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 2 kasike tamnog ruma, 1 kasika rendane kore od pomorandze, 2 kasike svezeg soka od limete ili limuna, 2 kasike Tamari ili Šoja soja sosa, 1 kasika agava sirupa, 1 kasika ulja od repice, prstohvat mlevenog kima, prstohvat pimenta.

Priprema: ista kao kod Marinada za tofu (iznad).

Pressing tofu

Ingredients: tofu, 2 trays, heavy books, 2 kitchen towels, paper towels.

Preparation:

1. Remove the tofu from the package and drain the water.
2. Cut tofu into cubes approximately 2-3 cm.
3. On the tray, put a kitchen towel, place paper towels over. Sort diced tofu (in one layer), cover with paper towels, then cover with kitchen towel and put the other tray.
4. Place heavy books and leave for 1 hour.
5. Wet paper towels replace with dry and leave another 1 hour.

Marinade for tofu
This quantity of ingredients is enough for 350g of tofu. Do not keep tofu in a marinade for more than 8 hours, ie. not suitable for keeping the tofu in the marinade, so when you need to take out.

Ingredients: pressed tofu, 4 tablespoons Tamari or Shoyu soy sauce, 1 tablespoon of fresh lime or lemon juice, 1 tablespoon of honey or agave syrup, 1 clove of garlic (finely grated), 1 piece of ginger (about 2 cm) finely grated.

Preparation:

1. In shallow dish put tofu (in one layer).
2. Mix all ingredients and combine well, and pour over the tofu. Turn several times so that all sides of tofu are covered with marinade.
3. Cover bowl with plastic wrap and leave in the refrigerator at least 2 hours but can be longer. Occasionally turn the tofu.

Tofu baked in the oven

Ingredients: marinated tofu, baking pan, baking paper, a little coconut or olive oil or a little melted butter.

Preparation:

1. In the baking pan put the baking paper. Sort marinated tofu (in one layer), sprinkle lightly with oil or melted butter.
2. Bake in the preheated oven at 200 C for 15-20 minutes, then turn the tofu and bake another 15-20 minutes, ie. until golden brown.

Tofu fried in a frying pan

Ingredients: marinated tofu, 1-2 tbsp coconut oil, non sticky pan (ceramic, teflon …), well-heated oil.

Preparation:

1. In frying pan, over medium heat (4), heat the oil. Put half the amount of tofu and fry about 3-5 minutes, until golden. Then turn and bake for about 3-5 minutes. Repeat the same with the second part of tofu.

Note: to prevent burning of tofu, if necessary, reduce the temperature.

Marinade for tofu with dried herbs

Ingredients: 3 tablespoons Tamari or Shoyu soy sauce, 70ml of fresh lemon juice, 2 tablespoons olive oil, 2 tablespoons of dried herbs (1 tablespoon rosemary, 1/2 tablespoon oregano 1/2 tablespoon dill), 2 cloves garlic (finely grated).

Preparation: same as in the Marinade for tofu (above).

Marinade the tofu in the Italian way
This quantity of ingredients is enough for 450g of tofu.

Ingredients: 2 tablespoons Tamari soy sauce, 120ml white wine, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 2 tablespoons of fresh lemon juice, 2 cloves garlic (finely grated), a mixture of dried herbs (1/2 tsp basil, 1/2 teaspoon marjoram, 1/2 teaspoon thyme).

Preparation: same as in the Marinade for tofu (above).

Marinade for tofu with rum and orange peel
This quantity of ingredients is enough for 450g of tofu.

Ingredients: 2 tablespoons dark rum, 1 tablespoon grated orange peel, 2 tablespoons fresh lime juice or lemon, 2 tablespoons Tamari or Shoyu soy sauce, 1 tablespoon agave syrup 1 tbsp canola oil, a pinch of ground cumin, a pinch of allspice.

Preparation: same as in the Marinade for tofu (above).