Punjene pecene jabuke (Stuffed baked apples)

Za rucak 3 jabuke, za veceru 2 jabuke.

Sastojci: 5 jabuka, 3 kasike mlevenih oraha, 3 kasika suvog voca (seckanog).

Priprema:
1) Oljustiti jabuke i izdubiti sredinu pazeci da dno ostane citavo.
2) Pomesati orahe i suvo voce.
3) Napuniti jabuke.
4) Peci i prethodno zagrejanoj rerni na 180 C oko 15 minuta.

3 1/2 apples for lunch, 1 1/2 apples for dinner.

Ingredients: 5 apples, 3 tablespoons ground walnuts, 3 tablespoons dried fruit (chopped).

Preparation:
1) Peel the apples and dig out the middle, making sure the bottom stays whole.
2) Mix walnuts and dried fruits.
3) Fill the apples.
4) Bake in a preheated oven at 180 C for about 15 minutes.

Corba od tunjevine (Tuna fish stew)

Sastojci: 360g tune (ocediti od ulja), 1/2 mladog luka ili praziluka, 2 cena belog luka, 300g paradajza ili paradajz pirea, 2 paprike babure, 2 sargarepe, 1 crni luk, 2 lista lovora, 1 kasicica mirodjije, 1 L vode, 2 kasike lista persuna (sitno seckanog), 1 kasicica mediteranskog zacina, 1 kasika maslinovog ulja.

Priprema:
1) Mladi luk ili praziluk, crni luk, beli luk, sargarepu, papriku i paradajz ocistit i iseckati na kockice.
2) U serpu staviti ulje i zagreajti na srednje niskoj temperaturi (3). Dodati crni luk i prziti dok ne postane staklast. Dodati beli luk i mladi luk ili praziluk i prziti dok beli luk ne pusti miris, mesajuci konstantno da ne zagori.

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Punjeni patlidzan (Stuffed eggplant)

 

Sastojci: 2 patlidzana (ili 4 manje tikvice), 100g integralnog pirinca + 500-600ml vode, 2 cena belog luka, 50ml pasiranog paradajza, pola kocke za supu, 2 kasike lista persuna (sitno seckanog), 1 kasika lista celera (sitno seckanog), 1 kasicica mediteranskog zacina, 1 parce integralnog, razanog ili jecam hleba, salata.

Priprema:
1) Pripremiti patlidzan – ako pecete u rerni. Oljustiti tikvice. Iseci na pola i izvaditi sredinu. Sacuvati sredinu (semenke su zdrave). Pirinac oprati u nekoliko voda i ocediti. Sargarepu i beli luk oljustiti i iseci na kocke.
2) U serpu sipati vodu, dodati kocku za supu i pustiti da prokljuca. Smanjiti na srednju temperaturu (4). Dodati pirinac, beli luk i mediteranski zacin, na pola poklopiti i kuvati 45 minuta. Dolevati vodu po potrebi. Nakon 15 minuta dodati list celera. Petnaest minuta pred kraj dodati sargarepu i pasirani paradajz. Pet minuta pred kraj dodati list persuna. Skloniti sa sporeta, poklopiti i ostaviti 10 minuta.

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Pita od jabuka sa orasima (Apple pie with walnuts)

Sastojci: 5 jabuka, 250g lisnatog testa ili lisnatog testa 2, 50g oraha, 100g suvih sljiva, 1 kasicica cimeta.

Priprema:
1) Jabuke oljustiti i iseci na kocke ili izrendati. Suve sljive iseci na kockice.
2) Razviti lisnato testo.

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UN dijeta (UN diet)

Ako zelite da pored izgubljenih kilograma promenite i nacin rada metabolizam UN dijeta je za vas. Promena metabolizma znaci da vam se izgubljeni kilogrami nece vracati.

UN dijeta – napomene

Posle 90 dana dijete obavezno napraviti pauzu od 90 dana. Nakon toga mozete sporvesti UN dijetu od 90 dana.
Obavezno piti 2 do 3 L vode na dan.
Kada zavrsite 7 puta po 4 dana dijete tj. 29.-tog dana imate vodeni dan. Celog dana pijete samo vodu.
Kafa i caj su dozvoljeni ali bez dodatka secera ili meda.
Sokove ne smete konzumirati jer su puni vestackin secera. U zamenu mozete piti frape.
Posle rucka obavezno jedna tableta koja sadrzi dnevnu dozu vitamina i minerala. Na primer, oligovit za trudnice (sadrzi dvanaest vitamina i sedam minerala). Iako niste trudnica mozete uzimati 🙂 pored toga to vam je jeftinija varijanta u borbi protiv prehlade i gripa ili korone.

Oligovit za trudnice sastojci – vitamin A, vitamin D3, vitamin E, vitamin B1, vitamin B2, niacin, vitamin B6, pantotenska kiselina, vitamin B12, folna kiselina, biotin, vitamin C, kalcijum, gvozdjee, selen, cink, bakar, mangan i jod.

Pauza izmedju obroka – prvog dana je 4 sata, a drugog i treceg je 3 sata, za vreme vocnog dana pauza je 2 sata
Nemojte jesti 2 sata pre spavanja.
Moze se desiti da prvih desetetak dana ne izgubite nijedan kilogram ali onda pocne nagli gubitak.
Posle 90 dana dijete, jos 90 dana za dorucak se jede voce, dok za rucak i veceru regularan nacin ishrane. U ovom periodu trebalo bi da izgubite jos 3 kg sto je pokazatelj promene metabolizma. Ako se ne izgube, dijetu treba ponoviti sa pauzom od 90 dana.
Fizicka aktivnost – brza ili lagana setnja pola sata na dan, joga od 20 minuta, a kad steknete kodiciju mozete i tae bo. Teze vezbanje kao tae bo nemojte raditi na vocne i vodene dane.

UN dijeta se sastoji iz cetri dana koja se ponavljaju. Prvi dan je proeinski dan, drugi dan je skrobni, treci dan su ugljeni hidrati, a cetvrti dan je voce.

Redosled dana se ne sme menjati.

Proteinski dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Proteinski dan – rucak

Meso – bareno ili peceno meso (250g) ili 3 kuvana jaja ili nesto od mlecnih proizvoda ili soja.
Hleb – jedno parce integralnog hleba.
Salata – u neogranicenim kolicinama bez ulja.
Supa – obavezna (bez rezanaca) 250ml.

Napomena: ako konzumirate mlecne proizvode onda supa ne mora.
Nemojte mesati razlicite vrste proteina u jednom obroku, a ni u danu; vas digestivni trakt ce lakse svariti jednu vrstu proteina.

Proteinski dan – vecera

Isto sto i za rucak samo pola mere, bez supe i bez hleba.

Napomena: ako ste meso jeli za rucak jedete meso i za veceru ili ako ste za rucak jeli jaja i za veceru imate jaja.

Pauza izmedju obroka: 4 sata.

Skrobni dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Skrobni dan – rucak

Povrce – pasulj, grasak, pirinac, kinoa, amarant, krompir – kuvano uz dodatak zacina – so, vegeta, biber, kuvani paradajz) – pun tanjir.
Hleb – jedno parce integralnog hleba.
Salata – u neogranicenim kolicinama bez ulja.

Skrobni dan – vecera

Isto kao i za rucak samo pola mere ali bez hleba.

Pauza izmedju obroka: 3 sata.

Ugljeni hidrati dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Ugljeni hidrati dan – rucak

Kuvana testenina uz dodatak zacina – so, vegeta, biber, kuvani paradajz ili vegetarijanska pica ili slano pecivo – 3 kifle na primer.

Ugljeni hidrati – vecera

Dva tanja parceta torte ili 3 – 4 kolaca ili 3 – 4 kugle sladoleda. Plus jedno rebro cokolade za kuvanje.

Pauza izmedju obroka: 3 sata.

Vocni dan

Mesano voce – u neogranicenim koliciinama (osim banane).

ili

Vocni dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Vocni dan – rucak

Bareno povrce i salata bez ulja.

Vocni dan – vecera

Pola mere barenog povrca i salata bez ulja.

Napomena: za uzinu izmedju rucka i vecere mozete uzeti voce (sem banane).

Pauza izmedju obroka: 2 sata.

If you want to change how your metabolism is working in addition to losing weight, the UN diet is for you. A change in metabolism means that the lost weight will not come back.

UN diet – notes

After 90 days of diet you must take a break of 90 days. You can then follow a 90-day UN diet again.
Be sure to drink 2 to 3 liters of water a day.
When you finish 7 times of 4 days of diet, ie on the 29th day, you have a water day. You only drink water all day.
Coffee and tea are allowed but without the addition of sugar or honey.
You should not consume juices because they are full of artificial sugar. In exchange you can drink frappe (smoothie).
After lunch, be sure to take one tablet that contains a daily dose of vitamins and minerals. For example, oligovite for pregnant women (contains twelve vitamins and seven minerals). Although you are not pregnant you can take it 🙂 in addition it is a cheaper option in the fight against colds and flu or coronavirus.

Oligovit for pregnant women ingredients – vitamin A, vitamin D3, vitamin E, vitamin B1, vitamin B2, niacin, vitamin B6, pantothenic acid, vitamin B12, folic acid, biotin, vitamin C, calcium, iron, selenium, zinc, copper, manganese and iodine.

Break between meals – the first day is 4 hours, the second and third is 3 hours, during the fruit day break is 2 hours.
Do not eat 2 hours before bedtime.
It can happen that you do not lose a single kilogram for the first ten days, but then a sudden loss begins.
After 90 days of diet, for another 90 days for breakfast fruit is eaten, while for lunch and dinner you can eat regular meals. During this period, you should lose another 3 kg, which is an indicator of a change in metabolism. If they are not lost, the diet should be repeated with a break of 90 days.
Physical activity – a quick or easy walk for half an hour a day, 20 minutes of yoga, and when you strengthen your body you can do tae bo. Do not work harder exercises as tae bo on fruit and water days.

The UN diet consists of four repetitive days. The first day is the protein day, the second day is starchy, the third day is carbohydrates, and the fourth day is fruit.

The order of the days can not be changed.

Protein day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Protein day – lunch

Meat – boiled or roasted meat (250g) or 3 boiled eggs or something from dairy products or soy dairy products.
Bread – one piece of whole wheat, rye or barley bread.
Salad – in unlimited quantities without oil.
Soup – mandatory (without noodles) 250ml.

Note: if you consume dairy products then leave out the soup.
Don’t mix different types of protein in one meal, nor in a day; your digestive tract will digest one type of protein more easily.

Protein day – dinner

The same as for lunch only half a measure, no soup and no bread.

Note: if you ate chicken meat for lunch you eat chicken meat for dinner as well or if you ate eggs for lunch then have eggs for dinner.

Break between meals: 4 hours.

Starch day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Starchy day – lunch

Vegetables – beans, peas, rice, quinoa, amaranth, potatoes – cooked with the addition of spices – salt, vegeta, pepper, cooked tomatoes) – full plate.
Bread – one piece of whole wheat, rye or barley bread.
Salad – in unlimited quantities without oil.

Starchy day – dinner

Same as for lunch only half a measure but without bread.

Break between meals: 3 hours.

Carbohydrates day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Carbohydrates day – lunch

Cooked pasta with the addition of spices – salt, vegeta, pepper, cooked tomatoes or vegetarian pizza or plain salty pastry – 3 rolls for example (no filling).

Carbohydrates – dinner

Two thin slices of cake or 3-4 sheet cakes or 3-4 scoops of ice cream. Plus one rib of cooking chocolate (tjis is a must).

Break between meals: 3 hours.

Fruit day

Mixed fruit – in unlimited quantities (except bananas).

or

Fruit day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Fruit day – lunch

Boiled vegetables and salad without oil.

Fruit day – dinner

Half a measure of boiled vegetables and salad without oil.

Note: for a snack between lunch and dinner you can take fruit (except bananas).

Break between meals: 2 hours.

Days after diet

Food groups divided by meals. You can eat both protein and carbohydrates and starch in one day, but NOT in the same meal. Vegetables are as neutral as ever. Potatoes, beans, etc. do not belong in vegetables and you can eat them at every meal.

You still eat fruit for breakfast. You can drink fresh squeezed juices.

The interval between meals remains the same.

Fruit day once a week. You can drink one cup of yogurt or oat, rye or barley flakes with fresh fruit juice.

The water day remains the same – once a month.

Physical activity as with the UN diet.

Lagana vecera (Light dinner)

Sastojci: pola sake rukola salate, 1 paprika, pola avokada, kinoa + tahini sos – 1 kasika tahinija, 1 kasika vode, malo soka od limuna, malo persuna, malo belog luka, so.

Priprema:
1) Papriku ocistiti i iseci na trake. Avokado iseci na kocke.
2) Skuvati kinou.
3) Pomesati sastojke za tahini sos.

Ingredients: half handful of arugula salad, 1 bell pepper, half avocado, quinoa + tahini sauce – 1 tablespoon tahini, 1 tablespoon water, a little lemon juice, a little parsley leaf, a little garlic (minced), salt.

Preparation:
1) Peel a pepper and cut it into strips. Cut the avocado into cubes.
2) Cook the quinoa.
3) Mix the ingredients for the tahini sauce.

Frape od kajsija, kruske i spanaca (Apricot, pear and spinach smoothie)

Sastojci: 250g spanaca, 200ml vode, 1 kruska (zrela), 125g breskvi, 1 kasika soka od limuna, 3-4 kocke leda.

Priprema:
1) U blender staviti spanac, vodu i sok od limuna i usitniti.
2) Dodati krusku, breskvu i kocke leda i usitniti dok ne postane glatko.

Ingredients: 250g spinach, 200ml water, 1 pear (ripe), 125g peaches, 1 tablespoon lemon juice, 3-4 ice cubes.

Preparation:
1) Put spinach, water and lemon juice in a blender and chop.
2) Add pear, peach and ice cubes and chop until smooth.

Blitva i krompir salata sa tunjevinom (Swiss chard and potato salad with tuna)

Sastojci: 120g krompira, 50g majoneza (light), 2 kasike susama, 180g tunjevine (ocedjene od ulja), 1 cen belog luka, 2 kasike lista persuna (sitno seckanog), 240g blitve.

Priprema:
1) Pripremiti blitvu. Beli luk oljustiti i sitno iseckati.
2) Krompir oprati. Staviti u serpicu, preliti vodom i pustiti da prokljuca. Smanjiti na srednje nisku temperaturu (4) i kuvati 20 do 25 minuta. Ostaviti da se malo ohladi pa oljustiti i iseci na kocke.

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Pomorandza, banana i spanac frape (Orange, banana and spinach frappe)

Sastojci: 250g spanaca, 65ml mleka od badema, 2 pomorandze, 1/2 banane, 3-4 kocke leda.

Priprema:
1) Staviti spanac i mleko u blender i usitniti.
2) Dodati pomorandze, bananu i kocke leda i usitniti dok ne postane glatko.

Ingredients: 250g spinach, 65ml almond milk, 2 oranges, 1/2 bananas, 3-4 ice cubes.

Preparation:
1) Put spinach and milk in a blender and chop.
2) Add the oranges, banana and ice cubes and chop until smooth.

Piletina sa patlidzanom i indijskim orasima (Chicken with eggplant and cashews)

Sastojci: 120g pilecih prsa + 1 kasicica maslinovog ulja + 1/4 kasicice belog luka u prahu + 1 kasicica soja sosa + 1 kasicica meda, 1 manja sargarepa ili 1/2 vece, 120g patlidzana, 30g indijskih oraha

Priprema:
1) Piletinu oprati vodom i obrisati. Iseci na kocke. Oljustiti sargarepu i iseci na kockice. Pripremiti patlidzan. Indijske orahe potopiti u vodu i ostaviti preko noci. Ocediti.

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Frape od breskvi i spanaca (Peach and spinach frappe)

Sastojci: 400g spanaca, 350ml vode, 2 kasike indijskih oraha, 1 kasika kokosovog ulja, 250g breskvi (smrznute), 125g manga.

Priprema:
1) Indijske orahe staviti u vodu i ostaviti preko noci. Ocediti. Spanac oprati.
2) U blender staviti spanac, vodu i indijske orahe. Usitniti.
3) Dodati kokosovo ulje breskve i mango i usitniti dok ne postane glatko.

Ingredients: 400g spinach, 350ml water, 2 tablespoons cashews, 1 tablespoon coconut oil, 250g peaches (frozen), 125g mango.

Preparation:
1) Put cashews in water and leave overnight. Drain. Wash the spinach.
2) Put spinach, water and cashews in a blender. Chop up.
3) Add coconut oil, peaches and mango oil and chop until smooth.

Integralne makarone sa crnim pasuljem i povrcem (Integral macaroni with black beans and vegetables)

Sastojci: 2x70g integralnih makarona, 2x 30g crnog pasulja + 2x 1/2 sargarepe + 2x komad korena celera, 2x 1/2 korena persuna + 2 lista lovora (suva), 2x 1/2 paradajza, 2x 50g pecurki, 2x 50g brokolija, 2x 1 kasika crnog luka, 2x 1 cen belog luka, 2x  kasika paradajz paste, 2x 1 1/2 kasicice soka od limete ili limuna, 2x 1 kasicica mediteranskog zacina, 2x 1 kasicica avokado ulja.

Priprema:
1) Pasulj staviti u vodu i ostaviti preko noci. Ocediti. Isprati i ocediti. Paradajz oljustiti. Sargarepu, koren celera i koren persuna oljustiti. sargarepu i koren persuna iseci na kocke. Pecurke oprati i iseci na listice. Pripremiti brokoli. Crni i bel luk oljustiti i sitno iseckati.
2) U serpu staviti pasulj, sipati vodu da predje preko pasulja (otprilike 5 cm) i dodati ocisceno povrce i list lovora. Kuvati na srednjoj temperaturi (4) 2 sata povremeno dolivajuci vodu. Ocediti od tecnosti. Izvaditi koren celera i listove lovora.

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Kivi, mango i ananas frape (Kiwi, mango and pineapple frappe)

Sastojci: 165ml bademovog mleka, 125g kivija (zamrznutog), 65g manga, 65g ananasa (zmrznutog), sok od pola limuna.

Priprema:
1) Staviti sve sastojke u blender i usitniti dok ne postane glatko.

Ingredients: 165ml almond milk, 125g kiwi (frozen), 65g mango, 65g pineapple (frozen), juice of half a lemon.

Preparation:
1) Put all the ingredients in a blender and chop until smooth.

Stapici povrca sa sosom od tahinijia (Vegetable sticks with tahini sauce)

Sastojci: 1 krastavac, 1 sargarepa, 1 paradajz, 1 stap celera, 2 kasika tahinija, 1 1/2 kasike soka od limuna, prstohvat mediteranskog zacina, prstohvat soli, 4 do 6 kasike vode.

Priprema:
1) Krastavac, sargarepu i paradajz oljustiti. Krastavac i sargarepu iseci na stapice. Paradajz iseci na kolutove. Celer iseci na komade.
2) Pomesati tahini, sok od limuna, mediteranski zacin so i vodu. Dobro izmesati.

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Vegan frape 2 (Vegan frappe 2)

Sastojci: 250g spanaca, 165ml vode, 1/2 pomorandze, 125g ananasa (smrznutog), 1/2 banane.

Priprema:
1) Pomorandzu i bananu oljustiti. Bananu iseci na pola, a pomorandzu razdvojiti na komade.
2) U blednder staviti spanac, vodu i pomorandzu i usitniti.
3) Dodati ananas i bananu i usitniti dok ne postane glatko.

Ingredients: 250g spinach, 165ml water, 1/2 orange, 125g pineapple (frozen), 1/2 banana.

Preparation:
1) Peel an orange and a banana. Cut the banana in half and divide the orange into pieces.
2) Put spinach, water and orange in a blender and chop.
3) Add the pineapple and banana and chop until smooth.

Pecena piletina sa barenim povrcem (Roast chicken with boiled vegetables)

Sastojci: 1/2 tikvice, 60-80g brokolija, 1 slatki krompir + 1 kasicica tahinija + prstohvat mediteranskog zacina + nekoliko kapi soka od limuna, 200g pilecih prsa + 1 kasika kokosovog ulja (otopljenog) + 1 kasika balzamiko sirceta + 1 kasicica meda + 1 ksaicica senfa + 1/2 kasicice djubmira u prahu + prstohvat morske soli.

Priprema:
1) Pileca prsa oprati hladnom vodom i obrisati. Tikvicu oljustiti i iseci na kolutove. Pripremiti brokoli.
2) U serpu staviti brokoli drske i kuvati 7 minuta. Nakon 5 minuta dodati tikvice. Nakon 7 minuta dodati brokoli cvetove. (7 minuta za drske a 3 minuta za cvetove brokolija). Ocediti.

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Frape od banane, kelja i ananasa (Banana, kale and pineapple smoothie)

Sastojci: 250g kelja, 250g vode, 250 ananasa (smrznutog), 1/2 banane, 1 kasika kokosovog ulja, 15g oraha.

Priprema:
1) U blender staviti kelj, vodu i kokosovo ulje i usitniti.
2) Dodati ananas, bananu i orahe i usitniti dok ne postane glatko.

Ingredients: 250g kale, 250g water, 250 pineapple (frozen), 1/2 banana, 1 tablespoon coconut oil, 15g walnuts.

Preparation:
1) Put kale, water and coconut oil in a blender and chop.
2) Add pineapple, banana and walnuts and chop until smooth.

Dinstana junetina sa keljom (Stewed beef with kale)

Sastojci: 120g junetine, 1 sargarepa, 120g kelja.

Priprema:
1) Junetinu isprati vodom i obrisati. Iseci na kocke. Sargarepu oljustiti i iseci na kolutove. Kelj oprati i iseci na trake.

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Zuto zeleni frape (Yellow-green frappe)

Sastojci: 250g spanaca (svezeg), 125g kelja, 250g ananasa (smrznutog), 250ml vode, 1/2 banane.

Priprema:
1) U blender staviti spanac, kelj i vodu. Usitniti.
2) Dodati ananas i bananu i usitniti dok ne postane glatko.

Povrce sa humusom i pirincanim keksom (Vegetables with hummus and rice biscuits)

Sastojci: 3x 65g humusa, 3 sargarepe, 3 paradajza, 3x 2 pirincana keksa.

Priprema:
1) Sargarepu oljustiti i iseci na stapice. Paradajz ocistiti i iseci na kocke.
2) Posluziti sargarepu i paradajz uz humus sa pirincanim keksom.

Ingredients: 3x 65g hummus, 3 carrots, 3 tomatoes, 3x 2 rice cookies.

Preparation:
1) Peel a carrots and cut it into sticks. Peel a tomatoes and cut it into cubes.
2) Serve carrots and tomatoes with hummus and rice biscuits.

Spanac i visnja frape (Spinach and cherry frappe)

Sastojci: 250g spanaca (svezeg), 250ml vode, 125g visanja (bez kostica), 65g jagoda, 125g borovnica, 1/2 banane, 1 kasika soka od limete.

Priprema:
1) U blender staviti spanac i vodu i usitniti.
2) Dodat visnje, jagode, borovnice, bananu i sok od limete i usitniti dok ne postane glako.

Ingredients: 250g spinach (fresh), 250ml water, 125g sour cherries (pitted), 65g strawberries, 125g blueberries, 1/2 banana, 1 tablespoon lime juice.

Preparation:
1) Put spinach and water in a blender and chop.
2) Add sour cherries, strawberries, blueberries, banana and lime juice and chop until smooth.

Leblebije sa spanacem i integralnim pirincem (Chickpeas with spinach and wholemeal rice)

Sastojci: 100g spanaca + 2 cena belog luka + 1 kasika soka od limuna,
100g leblebija + 1 manji mladi luk + 1/4 kasicice kima u prahu + 1/4 kasicice cimeta u prahu + 1 kasicica paste paradajza + 2 kasike vode + 100g pasiranog paradajza, 125g integralnog pirinca + 440ml vode.

Priprema:
1) Spanac oprati. Beli luk oljustiti i sitno iseckati. Leblebije potopiti u vodu i ostaviti preko noci. Ocediti. Mladi luk oljustiti i sitno iseckati. Integralni pirinac oprati u nekoliko hladnih voda. Ocediti.
2) Staviti leblebije u serpu, preliti vodom i na srednje niskoj temperaturu (3) kuvati 1 sat dolivajuci vodu po potrebi. Ocediti.

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Spanac, zeleni caj i grejp frape (Spinach, green tea and grapefruit frappe)

Sastojci: 250g spanaca, 2 kasike nane (sveze), 1 stap celera, 125ml zelenog caja (sobne temperature), 1/2 crvenog grejpfruta ili zutog (bez kostica), 250g ananasa (smrznutog), 1/3 avokada, 2 kasike soka od limuna, prstohvat ljute aleve paprike u prahu.

Priprema:
1) Spanac oprati. Stap celera oprati i iseci na komade. Grejp razdvojiti na kriske.
2) U blender staviti spanac, celer i zeleni. Usitniti.
3) Dodati nanu, grep, ananas, avokado, sok od limuna i ljutu papriku i usitniti dok ne postane glatko.

Ingredients: 250g spinach, 2 tablespoons mint (fresh), 1 stick celery, 125ml green tea (room temperature), 1/2 red grapefruit or yellow (pitted), 250g pineapple (frozen), 1/3 avocado, 2 tablespoons juice of lemon, a pinch of cayenne pepper powder.

Preparation:
1) Wash the spinach. Wash celery stick and cut into pieces. Divide grapefruit into slices.
2) Put spinach, celery and greens= tea in a blender. Blend.
3) Add mint, grapefruit, pineapple, avocado, lemon juice and cayenne pepper and chop until smooth.

Tuna sa integralnim pirincem i povrcem (Tuna with integral rice and vegetables)

Sastojci: 125g integralnog pirinca, 2x180g tune (iz konzerve ocedjene) ili 400g pileceg mesa + 2 kasike meda + sok od pola limuna + 1/2 mediteranskog zacina + morska so, 5 sargarepa, 2-3 tikvice, 1 kasicica maslinovog ili avokado ulja.

Priprema:
1) Oljustiti sargarepu i tikvice. Iseci na 2 do 3 cm komade. Pilece meso oprati vodom i obrisati. Oirinac dobro oprati.
2) U pleh staviti papir za pecenje. Staviti sargarepu i tikvice. Poprskati sa maslinovim ili avokado ulje, posoliti. Peci u prethodno zagrejanoj rerni na 180C oko 30 minuta.
3) Ako pripremate pilece meso, napravite preliv od meda i soka od limuna.
4) U serpu staviti pirinac i preliti vodom. Pustiti da prokljuca i smanjiti na srednje nisku temperaturu (3), poklopiti i kuvati 50 minuta. Ako je potrebno dodati jos malo vode. Skloniti sa sporeta i ostaviti da odstoji. Promesati viljuskom.
5) U pleh staviti papir za pecenje. Staviti pilece meso. Preliti prelivom. Zaciniti mediteranskim zacinom i morskom solju. Peci u prethodno zagrejanoj rerni na 200C oko 20 do 25 minuta.
6) U plasticnu posudu staviti cetvrtinu pirinca, do njega, 1 parce pileceg mesa ili pola kolicine tune, zatim povrce.
7) Kada se ohladi cuvati u frizideru do 4 dana.

Sendvic od leblebija i avokada sa spanacem (Chickpea and avocado sandwich with spinach)

Sastojci: 6-8 lista spanaca, 1/2 paradajza, 2 parceta hleda od razi, 85g leblebija, 1/3 avokada, 1 kasika soka od limuna, prstohvat mediteranskog zacina, prstohvat soli.

Priprema:
1) Paradajza iseci nakolutove. Spanac oprati. Leblebije potopiti u vodu i ostaviti preko noci. Ocediti. Avokado oljustiti i izvaditi kosticu.
2) Staviti u serpu leblebije, preliti vodom i na srednje niskoj temperaturu (3) kuvati 1 sat i 30 minuta dolivajuci vodu po potrebi. Ocediti. Izgnjeciti viljuskom. Dodati avokado i ok od limuna i izgnjeciti viljuskom. Dodati mediteranski zacin i promesati.
3) Na hleb namazati pastetu od leblebija i avokada. Dodati paradajz i spanac.

Ingredients: 6-8 spinach leaves, 1/2 tomato, 2 slices of rye bread, 85g chickpeas, 1/3 avocado, 1 tablespoon lemon juice, a pinch of mediterranean spice, a pinch of salt.

Preparation:
1) Peel tomatoes and cut into slices. Wash the spinach. Soak chickpeas in water and leave overnight. Drain. Peel an avocado and remove the pit.
2) Put chickpeas in a pot, pour over water and cook on medium low heat (3) for 1 hour and 30 minutes, adding water as needed. Drain. Mash with a fork. Add the avocado and lemon zest and mash with a fork. Add mediterranean spice and stir.
3) Spread chickpea and avocado paste on the bread. Add tomato and spinach.

Uzina ideje (Snack ideas)

Uzina 1 – 1 banana + 14 badema.

Uzina 2 – 2 manje jabuke + 14 oraha.

Uzina 3 – 100g borovnica + 14 indisjkih oraha.

Snack 1 – 1 banana + 14 almonds.

Snack 2 – 2 smaller apples + 14 walnuts.

Snack 3 – 100g blueberries + 14 cashews.

Kinoa sa pecenim povrcem i sosem od tahinija (Quinoa with roasted vegetables and tahini sauce)

Sastojci: 125g kinoe. 1 manja sargarepa, 100g brokolija, 120g prokelja, 1 kasika tahinija, 1 kasika soka od limuna, 1 kasika vode, prstohvat soli, 1 kasika maslinovog ulja.

Priprema:
1) Oljustiti sargarepu i iseci na pola cm krugove. Brokoli iseci na manje delove. Prokelj iseci na polovine.
2) Skuvati kinou.

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