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 kiselim mlekom (Tomatoes stuffed with sour milk)

Sastojci: 3 paradajza srednje velicine, 200ml kiselog mleka, 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. Pomesati kiselo mleko i 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, 200ml sour milk, 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. Mix sour milk and 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

Glikemijski indeks namirnica (Glycemic index of foods)

Glikemijski indeks namirnica

glikemijski indeks-namirnica

Glycemic index of foods

glycemic-index-of-foods

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).

Kako skuvati integralni Basmati pirinac (How to cook integral Basmati rice)

Sastojci: 250g integralnog Basmati pirinca, 500ml vode, prstohvat morske ili himalajske soli.

Priprema:

1. Na serpu staviti cediljku, sipati pirinac i isprati pod hladnom vodom. Ocediti.
2. U serpu staviti pirinac, naliti vodom i posoliti.
3. Pustiti da prokljuca pa smanjiti na nisku temperaturu, poklopiti i krckati oko 35-45 minuta, ili dok voda ne ispari i pirinac bude skuvan.

Napomena: ako je pirinac hrskav, dodati jos malo vode i nastaviti sa kuvanjem.

4. Poklopiti i ostaviti da odstoji 10 minuta.
5. Kada se potpuno ohladi, moze se staviti u hermeticki zatvorenu posudu i cuvati u frizideru do 3 dana ili se moze zamrznuti do 2 meseca.

Ingredients: 250g integral Basmati rice, 500ml of water, a pinch of sea salt or Himalayan.

Preparation:

1. On pot put the strainer, put the rice and rinse under cold water. Drain.
2. In pot put the rice, add water and salt.
3. Allow to boil then reduce on a low heat, cover and simmer about 35-45 minutes, or until the water has evaporated and the rice is cooked.

Note: if the rice is crispy, add a little more water and continue cooking.

4. Cover and leave to stand for 10 minutes.
5. When completely cooled, it can be put into an airtight container and refrigerate for up to 3 days or can be frozen up to 2 months.

Nepecene stanglice od sargarepe (No bake carrot bars)

Sastojci: 750g ovsenih pahuljica, 2 kasike stevije, 1 kasika cimeta, 1/2 kasicice djumbira, 1/2 kasicice muskatnog oraha, 60ml kokosovog ulja (rastopljenog), 120ml agava sirupa, 3-4 sargarepe (ispasirane), kokosovo ili sojino mleko po potrebi.

Priprema:

1. Ovsene pahuljice stavite u blender i izblendirajte. Sargarepe oljustite, iseci na kolutove i ispasirajte u blenderu. Pomesati kokosovo ulje i agava sirup.

Napomena: stavite prvo 500g, pola sipajte u ciniju, pa dodajte 250g na (vrh) vec samlevenih pahuljica, u blender i ponovo sameljite.

2. U vecoj ciniji, pomesati ovsene pahuljice, steviju, cimet, muskatni orah i djumbir. Dodati mesavinu ulja i sirupa. Dobro sjediniti. Zatim dodati sargarepu i opet dobro sjediniti.

Napomena: ako je masa suva dodati prvo jednu kasiku mleka, a posle ako je potrebno dodati jos.

3. U pleh staviti papir za pecenje (i na ivice). Staviti smesu i poravnati rukama.
4. Staviti u frizider na 2 sata pa seci na stanglice ili zeljene oblike.

Ingredients: 750g of oat flakes, 2 tablespoons of Stevia, 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/2 teaspoon nutmeg, 60ml coconut oil (melted), 120ml agave syrup, 3-4 carrots (mashed), coconut or soy milk if necessary.

Preparation:

1. Put oat flakes in blender and blend. Peel the carrots, cut into slices and blend in a blender. Mix coconut oil and agave syrup.

Note: put first 500g, put half into the box, and add 250g on top of grinded flakes, in a blender and grind again.

2. In a larger bowl, mix oats, stevia, cinnamon, nutmeg and ginger. Add a mixture of oil and syrup. Combine well. Then add the carrots and combine well again.

Note: if the mixture is dry, first add one tablespoon of milk, and then if you need, add more.

3. In the baking pan, put the baking paper (cover the edges). Pour the mixture and flatten with hands.
4. Place in the refrigerator for 2 hours. Cut the bars or desired shapes.

Hrono tabela u restriktivnom periodu (Chrono table in the restricted period)

Hrono tabela sa namirnicama u restriktivnom periodu

namirnice-u-hrono-ishrani

Chrono table with foods in the restricted period

foods-in-chrono-nutrition

 

Spagete od tikvica sa Bolonjeze sosom (Zucchini spaghetti with Bolognese sauce)

Nacin 1:

Sastojci: 3 tikvice, Bolonjeze sos ili Bolonjeze sos 2.

Priprema:

1. Tikvice oprati i obrisati. Odseci krajeve, preseci na pola i izvaditi sredinu. Ljustilicom za krompir, iseci na tanke listove, a potom iseci nozem na rezanca.

Napomena: ako nemate ljustilicu za krompir, nozem iseci na tanke listove, a potom iseci nozem na rezanca.

2. U serpu, sipati vodu i pustiti da prokljuca, na srednjoj temperaturi. U drugu serpu staviti hladnu vodu. Spustiti rezanca u vrelu vodu i kuvati 2-3 minuta. Prebaciti rezanca u hladnu vodu, da se zaustavi kuvanje.
3. Ocediti rezanca. Na 1-2 papirna ubrusa staviti rezanca i pokupiti visak vode sa 1-2 druga papirna ubrusa.
4. Spagete (rezanca) od tikvica preliti Bolonjeze sosom.

Nacin 2:

Sastojci: 3 tikvice, 1 1/2 kasike kokosovog ulja, 90ml tople vode,  Bolonjeze sos ili Bolonjeze sos 2.

Priprema:

1. Tikvice oprati i obrisati. Odseci krajeve, preseci na pola i izvaditi sredinu. Ljustilicom za krompir, iseci na tanke listove, a potom iseci nozem na rezanca.

Napomena: ako nemate ljustilicu za krompir, nozem iseci na tanke listove, a potom iseci nozem na rezanca.

2. U tiganju, na srednjoj temperaturi ugrejati ulje. Dodati rezanca i proprziti 1 minut konstatno mesajuci. Dodati vodu i kuvati dok tikvice ne omeksaju, oko 6-7 minuta.
3. Ocediti rezanca. Na 1-2 papirna ubrusa staviti rezanca i pokupiti visak vode sa 1-2 druga papirna ubrusa.
4. Spagete (rezanca) od tikvica preliti Bolonjeze sosom.

Way 1:

Ingredients: 3 zucchini, Bolognese sauce or Bolognese sauce 2.

Preparation:

1. Wash zucchini and pat dry. Cut off the ends, cut in half and remove the middle. With potato peeler, cut into thin sheets and then cut with a knife into stripes.

Note: if you do not have potato peeler, cut with into thin sheets and then cut into stripes.

2. In the pot, pour water and let it boil on medium heat. In other pot, put cold water. Place noodles in boiling water and cook for 2-3 minutes. Transfer the noodles in cold water to stop cooking.
3. Drain noodles. On 1-2 paper towels put noodles and pick up excess water with 1-2 paper towels..
4. Pour Bolognese sauce over zucchini spaghetti (noodles). .

Way 2:

Ingredients: 3 zucchini, 1 1/2 tablespoons of coconut oil, 90ml of warm water, Bolognese sauce or Bolognese sauce 2.

Preparation:

1. Wash zucchini and pat dry. Cut off the ends, cut in half and remove the middle. With potato peeler, cut into thin sheets and then cut with a knife into stripes.

Note: if you do not have potato peeler, cut with into thin sheets and then cut into stripes.

2. In a frying pan, over medium heat warm the oil. Add noodles and fry 1 minute constantly stirring. Add water and cook until noodles are soft, about 6-7 minutes.
3. Drain noodles. On 1-2 paper towels put noodles and pick up excess water with 1-2 paper towels..
4. Pour Bolognese sauce over zucchini spaghetti (noodles).

Bolonjeze sos 2 (Bolognese sauce 2)

Sastojci: 350g nemasnog juneceg mlevenog mesa, 2 kasike kokosovog ulja, 2 cena belog luka, 500ml paradajz sosa, morska ili himalajska so, 200ml tople vode.

Priprema:

1. Beli luk oljustiti i sitno iseckati.
2. U serpu ili dublji tiganj, na srednjoj temperaturi zagrejati ulje. Dodati beli luk, pa prziti oko 5 minuta, povremeno mesajuci.
3. Dodati mleveno meso i prziti dok ne postane braon oko 15 minuta.
4. Smanjiti na nisku temperaturu (2) i krckati oko sat i po, povremeno mesajuci. Posoliti po ukusu. Promesati.
5. U serpicu zagrejati vodu. Postepeno dodavati vodu sosu. Delimicno poklopiti i krckati na niskoj temperaturi dok sos ne upije vodu, oko 45 minuta.

Ingredients: 350g lean beef minced meat, 2 tablespoons coconut oil, 2 cloves garlic, 500ml of tomato sauce, sea or Himalayan salt, 200ml of warm water.

Preparation:

1. Peel garlic and finely chop.
2. In the pot or deep frying pan, over medium heat warm the oil. Add garlic, and fry for about 5 minutes, stirring occasionally.
3. Add the minced meat and fry until brown about 15 minutes.
4. Reduce to a low temperature (2) and simmer for about an hour and a half, stirring occasionally. Add salt to taste. Mix well.
5. In small saucepan warm water. Gradually add water to the sauce. Partially cover and simmer on low heat until the sauce absorbed water, about 45 minutes.

Bolonjeze sos (Bolognese sauce)

Sastojci: 350g nemasnog juneceg mlevenog mesa, 2 stabljike celera, 2 cena belog luka, 2 kasike maslinovog ulja, 80g pancete, 100ml crvenog suvog vina, 550-700ml junece ili pilece supe, 3 kasike paradajz pirea, morska ili himalajska so, 200ml vode.

Priprema:

1. Celer i pancetu iseckati. Beli luk oljustiti i sitno iseckati.
2. U serpu zagrejati ulje na srednjoj temperaturi. Dodali celer i beli luk i prziti dok ne omeksa, oko 7-8 minuta.
3. Dodati mleveno meso i pancetu i prziti dok ne postane braon oko 15 minuta.
4. Dodati vino i prokuvati 1 minut stalno mesajuci.
5. Dodati 550ml supe i paradajz pire i promesati da se sjedini. Smanjiti na nisku temperaturu (2) i krckati oko sat i po, povremeno mesajuci. Posoliti po ukusu. Promesati.
6. U serpicu zagrejati vodu. Postepeno dodavati vodu sosu. Delimicno poklopiti i krckati na niskoj temperaturi dok sos ne upije vodu, oko 45 minuta.
7. Ostaviti da se ohladi na sobnoj temperaturi (ne pokrivati). Sipati u teglu, zatvoriti poklopcem i cuvati u frizideru 2 dana.

Napomena: ako zelite redji sos dodajte preostalih 150ml supe, koji se dodaje u koraku 6.

Ingredients: 350g lean beef minced meat, 2 stalks of celery, 2 cloves garlic, 2 tablespoons of olive oil, 80g pancetta, 100ml dry red wine, 550-700ml beef or chicken stock, 3 tablespoons tomato paste, sea or Himalayan salt to taste, 200ml water.

Preparation:

1. Chop celery and pancetta. Peel garlic and finely chop.
2. In pot, heat oil over medium heat. Add celery and garlic and fry until tender, about 7-8 minutes.
3. Add the minced meat and pancetta and fry until brown about 15 minutes.
4. Add the wine and boil 1 minute constantly stirring.
5. Add 550ml of stock and tomato paste and stir to blend. Reduce to a low temperature (2) and simmer for about an hour and a half, stirring occasionally. Add salt to taste. Mix well.
6. In small saucepan, warm water. Gradually add water to the sauce. Partially cover and simmer on low heat until the sauce absorbed water, about 45 minutes.
7. Leave to cool at room temperature (do not cover). Pour into a jar, close the lid and refrigerate for 2 days.

Note: if you want thin sauce, add the remaining 150ml of stock, which is added in step 6.