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.

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.

Glikemijski indeks namirnica (Glycemic index of foods)

Glikemijski indeks namirnica

glikemijski indeks-namirnica

Glycemic index of foods

glycemic-index-of-foods

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.

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.

Tortilje od heljdinog brasna (Tortillas from buckwheat flour)

Sastojci: 300g heljdinog brasna, 600ml vode, 2 cena belog luka, 3 kasike svezeg timijana ili 3 kasicice suvog, prstohvat morske ili himalajske soli, gi puter.

Priprema:

0. Prosejati brasno. Beli luk oljustiti i zgnjeciti. Svezi timijan sitno iseckati.
1. Pomesati sve sastojke osim gi putera. Dobro sjediniti i ostaviti da stoji pola sata.
2. U tiganju, na srednjoj temperaturi, rastopiti i ugrejati gi puter.

Napomena: staviti toliko gi putera da tiganj bude lagano premazan. Ako ste stavili malo vise, pokupite visak sa salvetom.

3. Staviti jednu kutlacu smese u tiganj i razliti smesu preko celog tiganja.
4. Peci tortilju 1-2 minuta, pa okrenuti na drugu stranu lopaticom (spatulom). Drugu stranu kratko isprziti, jer ako se dugo przi tortilja ce se raspadati.
5. Izvaditi tortilju i postupak ponoviti.

Ingredients: 300g of buckwheat flour, 600ml water, 2 cloves garlic, 3 tablespoons fresh thyme or 3 teaspoons of dried, pinch of sea salt or Himalayan salt, ghee butter.

Preparation:

0. Sift flour. Peel garlic and mash. Finely chop the fresh thyme.
1. Mix all ingredients except ghee butter. Combine well and leave to stand for half an hour.
2. In a frying pan, over medium heat, melt the butter and let it heat.

Note: put small amount of gi butter to the pan – to be lightly coated. If you put a little more, pick up excess with a napkin.

3. Place a ladle of the mixture into the pan and spread evenly the mixture over the entire pan.
4. Fry tortilla 1-2 minutes, then turn to the other side with a spatula. Other side fry briefly, because if it’s fried too much, tortilla will crumble.
5. Remove tortilla and repeat from step 2.

Hrono podloga za picu (Chrono pizza crust)

Sastojci: 150g speltinog brasna, 100g razanog brasna + jos malo za posipanje, prstohvat morske soli, 5g praska za pecivo, 165ml mlake vode, kokosovo ulje.

Priprema:

1. Prosejati speltino i razano brasno. U plasticnu ciniju pomesati speltino i razano brasno, prasak za pecivo i so. Dobro sjediniti.
2. Postepeno dodajuci vodu, mesite testo rukom. Ako je testo lepljivo dodati jos malo speltinog brasna.
3. Oblikovati loptu i ostaviti da stoji 10 minuta.
4. Mesite testo jos 5 minuta.
5. Testo podeliti na dve lopte. Na posluzavnik staviti papir za pecenje, posuti speltinim brasna, staviti obe lopte i pokriti vlaznom kuhinjskom krpom. Ostaviti 1 sat na toplom.
6. Jednu loptu rukama istanjite u krug tako da krajevi ostanu malo deblji..
7. Pleh premazati uljem i posuti brasnom. Staviti podlogu.
8. Filovati picu prema receptu i peci u zagrejanoj rerni na 230 C 10-12 minuta.

Ingredients: 150g spelt flour, 100g rye flour + some more for sprinkling, a pinch of sea salt, 5g baking powder, 165ml lukewarm water, coconut oil.

Preparation:

1. Sift spelt and rye flour. In a plastic bowl, combine spelt and rye flour, baking powder and salt. Combine well.
2. Gradually add water, kneading the dough by hand. If the dough is sticky add a little more spelt flour.
3. Form the ball and let stand for 10 minutes.
4. Knead the dough for another 5 minutes.
5. Divide the dough into two balls. On the tray put baking paper, sprinkle spelt flour, put two balls and cover with a damp kitchen towel. Allow to stand for 1 hour at warm.
6. One ball form into the circle with hands so that the ends remain slightly thicker ..
7. Baking pan smear with oil and sprinkle with flour. Place the crust.
8. Fill pizza according to the recipe and bake in preheated oven at 230 C for 10-12 minutes.

Zamenite ne zdrave namirnice sa zdravim (Replace unhealthy foods with healthy)

1. Umesto margarina koristite puter ili avokado.
2. Umesto secera koristite steviju.
3. Umesto jogurta koristite kiselo mleko.
4. Umesto kvasca koristite psilijum.
5. Umesto rafinisanog suncokretovof ulja koristite ulje od uljane repice, maslinovo ili kokosovo ulje.
6. Umesto belog hleba koristite graham hleb bez kvasca, hleb od mesanog brasna bez kvasca ili neki slican.
7. Umesto kupovnog muslija, koristite celo zrno zitarica.

1. Instead of using margarine use butter or avocado.
2. Instead of using sugar, use Stevia.
3. Instead of using a buttermilk or Greek yogurt use sour milk (yogurt).
4. Instead of yeast use psyllium.
5. Instead of refined sunflower oil use rapeseed oil, olive or coconut oil.
6. Instead of white bread, use graham bread without yeast, mixed flour bread without yeast or something similar.
7. Instead of store bought muesli, use whole grain cereal.

Sos od paradajza (Tomato sauce)

Sastojci: 1 kg paradajza, 60ml maslinovog ulja, 2-3 cena belog luka, 1/2 stabljike celera, 1 kasicica morske soli, 3 lista bosiljka, 1 list lovora (suvi).

Priprema:

1. Paradajz oljustiti, ocistiti sredinu i iseci na kocke. Beli luk oljustiti i sitno iseckati. Celer iseci na kocke. Bosiljak iseckati.
2. U dublju serpu, zagrejati ulje na srednjoj temperaturi. Dodati beli luk i proprziti dok ne omeksa, oko 2 minuta. Dodati celer i so i proprziti jos 5 minuta.
3. Dodati paradajz, bosiljak i lovorov list i na niskoj temperaturi (2) krckati oko 1 sat ili dok se ne zgusne.
4. Izvaditi list lovora. U blender sipati deo sosa od paradajza i blendirati dok ne postane glatko. Dodati preostali sos od paradajza i ponoviti.

Ingredients: 1 kg of tomatoes, 60ml olive oil, 2-3 cloves of garlic, 1/2 stalk of celery, 1 teaspoon sea salt, 3 leaves of basil, 1 bay leaf (dry).

Preparation:

1. Peel tomatoes, clean the middle and cut into cubes. Peel garlic and finely chop. Celery cut into cubes. Chop basil.
2. In a deeper pot, heat the oil over medium heat. Add garlic and fry until tender, about 2 minutes. Add celery and salt and fry another 5 minutes.
3. Add tomatoes, basil and bay leaf, and at low temperature (2) simmer about 1 hour or until thickened.
4. Remove bay leaf. In a blender pour part of tomato sauce and blend until smooth. Add remaining tomato sauce and repeat.

Hleb bez kvasca sa semenkama (Bread without yeast with seeds)

Sastojci: 250g graham brasna, 150g razanog brasna, 150 heljdinog brasna, 400-500ml mlake vode, 1 kasicica praska za pecivo, 1 kasicica sode bikarbone, 2 kasike suncokreta, 2 kasike semenki bundeve, 2 kasike susama, 100ml maslinovog ulja, 1 kasicica kumina, 1 kasicica belog luka u granulama,  1/2 kasicice jodirane soli.

Predlog: mozete napraviti hleb bez kvasca od integralnog graham brasna.

Priprema:

1. Pomesati sve suve sastojke.
2. Dodati vodu (400ml) i ulje i sjediniti sastojke ili drvenom varjacom ili mikserom.
3. U pleh za hleb staviti papir za pecenje,
4. Posuti brasno na sto, sipati testo i lagano premesiti. Ako je potrebno (ako je retko) dodajte jos vode.
5. Stavite testo u pleh. Pokriti folijom
6. Peci u nezagrejanoj rerni na 230 C oko sat vremena, ili dok cackalica koji ste stavili u sredinu ne izadje cista.
7. Hleb ostaviti da se ohladi pa umotati u cistu kuhinjsku krpu.

Ingredients: 250g graham flour, 150g rye flour, 150g buckwheat flour, 400-500ml warm water, 1 teaspoon baking powder, 1 teaspoon baking soda, 2 tablespoons sunflower seeds, 2 tablespoons pumpkin seeds, 2 tablespoons sesame seeds, 100ml olive oil, 1 teaspoon cumin, 1 teaspoon garlic granules, 1/2 teaspoon of iodized salt.

Preparation:

1. Mix all dry ingredients.
2. Add water (400ml) and oil and combine ingredients with wooden spoon or mixer.
3. In baking pan for bread place baking paper.
4. Sprinkle flour on the table, pour the dough and gently knead. If necessary, add more water.
5. Place the dough in a baking pan. Cover with foil.
6. Bake in unheated oven at 230 C for about an hour, or until toothpick that you put in the middle comes out clean.
7. Allow to cool then wrap in a clean kitchen towel.

Suggestion: you can make bread without yeast with integral graham flour.