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Sole fillets are a delicate fish and here they are cooked with a cream cheese, parsley and lemon stuffing, which adds to the flavour of the fish without overpowering it. Cooks in just 20 minutes for a delicious meal. Pour the pasta sauce into a large pan and add the cooked chicken. Gently simmer for 15 minutes to heat through. Meanwhile, bring a large pan of salted water to the boil and add the pasta along with a little olive oil (this will avoid the pasta sticking together while cooking). Cook for the time as directed on the packet, then drain. Heat the oil in a large sauté pan and add the sliced courgettes/zucchinis. Toss to coat with the oil and sauté for about 5 minutes over a medium heat, tossing frequently, until they are cooked through and beginning to colour. Now add the drained pasta to the chicken and stir through. Then add the courgettes/zucchinis and stir to coat with the sauce. Parmesan coated chicken breasts are baked in a tomato and basil sauce covered with mozzarella. They are served with tagliatelle tossed in chopped parsley and garlic butter and sautéed courgettes/zucchini. 2 courgettes/zucchini cut into 1.25cm (½ inch) slices 1 tbsp olive oil You will also need an ovenproof dish large enough to take the four chicken breasts in a single layer Method Preheat the oven to 200C/400°F/gas mark 6 For the parmigiana Put the olive oil and garlic into a pan over a medium-low heat and, as soon as the oil starts to sizzle, stir in the tomatoes and tomato purée. Simmer gently for 10 minutes to thicken the sauce a little. Remove from the heat and add the shredded basil leaves. Season. Meanwhile, measure the flour into a plastic bag and season. Then add half the grated Parmesan and shake to mix. Spread out onto a large plate. Tip the egg into a shallow dish. Dip the chicken pieces in the egg, shaking off any excess egg while lifting them from the dish. Then coat with the flour and cheese mixture. Melt the butter in a large frying pan/skillet and add the chicken pieces to the pan. Cook over a medium heat for 3 minutes on each side until they are lightly golden in colour. Transfer to the ovenproof dish and pour the tomato sauce around the chicken. Lay two slices of mozzarella on top of each chicken breast then sprinkle over the remaining Parmesan. Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and cook for a further 10 minutes until the cheese is lightly browned. For the tagliatelle Bring a large pan of salted water to the boil. Add the tagliatelle and cook for the length of time directed on the packet. While it is cooking mix the butter with the garlic and chopped parsley. Drain the tagliatelle, return to the pan with the parsley butter and toss together. For the courgettes/zucchini Heat the olive oil in a large frying pan/skillet over a medium heat. Add the the courgettes /zucchini and toss in the oil. Sauté for 3–5 minutes turning frequently until cooked through and beginning to colour. To serve Lift the chicken breasts from the pan onto four serving plates and spoon the tomato sauce around. Garnish the chicken with the basil sprigs. Serve with the tagliatelle and courgettes/zucchini. Heat half a tablespoon of the oil in the pan and brown the beef, about 5 minutes. Remove with a slotted spoon and set to one side. Cut the bacon rashers into cubes and add to the pan. Once the fat starts to run and they begin to brown, remove from the pan using the slotted spoon and set aside with the beef. This will take about 3–4 minutes. Now, reduce the heat and add the remaining oil to the pan with the onion, celery, and carrot. Gently cook the vegetables for about 10 minutes until they soften, stirring frequently. Stir through the garlic and tomato purée/paste and cook for a further minute. Then return the beef and bacon to the pan. Stir in the red wine and increase the heat to medium. Let the wine bubble away until it has reduced by half. Next, stir in the beef stock and add half the oregano, nutmeg, bay leaf, and tomatoes. Bring to the boil, cover and reduce the heat to very low. Simmer very gently for 45 minutes. Just before serving, stir in the remaining oregano and half the parsley. Serve the spaghetti sauce over the pasta and scatter the top with the remaining parsley and some grated Parmesan. 675g (1½ lb) stewing steak, cut into 2.5cm (1 inch cubes) 3 tbsp seasoned flour 2 medium onions, peeled and chopped 1 green pepper, deseeded and chopped 2 tbsp oil 2 tsp paprika 3 tbsp tomato purée/paste nutmeg salt and freshly ground black pepper 55g (2 oz) flour (⅓ cup + 1 tbsp) 600ml (20 fl oz) beef stock (2½ cups) 2 large tomatoes, skinned and quartered bouquet garni* 150ml (5 fl oz) beer (⅔ cup) *In Canada these little bags of bouquet garni aren’t available so I make my own. A simple bouquet garni consists of a sprig each of parsley and thyme, a bay leaf, 2 cloves, and a few peppercorns, tied together in muslin to form a sack. To serve egg noodles You will also need a deep sided large sauté pan. A stove-top to oven pan is ideal, otherwise you will also need a large casserole dish. Method Preheat the oven to 170°C (325°F) (gas 3) Tip 3 tablespoons flour into a plastic storage bag and season. Shake bag to mix. Add the meat to the bag and shake again to coat the meat with the flour. Set aside. Heat 1 tablespoon of oil in the pan over a medium-low heat and gently cook the onions and pepper for 5 minutes to soften, stirring occasionally. Remove from the pan with a slotted spoon and keep warm. Add the remaining oil to the pan and increase the heat to medium. Add the beef cubes and lightly brown on all sides, about 5 minutes. Reduce the heat to low and stir through the paprika. Cook for a further minute. Stir in the tomato purée/paste, seasoning, flour, and a little grated nutmeg. Cook for a further 2 minutes. Gradually add the stock, stirring until well blended. Increase the heat to medium and cook the sauce until it is smooth and thick. Remove from the heat. Return the onions and peppers to the pan. Then stir through the tomatoes and add the bouquet garni. Cover and cook the goulash in the oven for 1¾ hours. Stir in the beer and return the pan to the oven, covered, and cook for a further 10 minutes. Put the potatoes in a large pan of cold salted water, bring to the boil, and cook for 20 minutes, until tender. Add the eggs during the last 10 minutes (saves on another pan!). Once the eggs are ready, remove from the pan and run them under cold water. (This will prevent a dark rim forming round the yolk while they are cooling.) Drain and mash the potatoes with 28g (1 oz) (⅛ cup, or ¼ stick) of the butter and a little milk, until creamy. Set aside. Next, melt the rest of the butter in a pan and, once foaming, tip the pan and quickly add the flour. Stir to form a smooth paste and cook over a low heat for 2 minutes. Warm the milk (a microwave makes this quick) and gradually stir into the roux until smooth. Stir in the wine. Bring to the boil and then reduce the heat and gently cook for 5–10 minutes until the sauce is very thick, stirring constantly. (The sauce needs to be very thick because once the fish is added and cooks in the sauce, its juices will thin it.) Add the lemon juice, salt and pepper and a good grating of nutmeg. Now cut the fish into bite-sized chunks and mix into the sauce with the spinach. Spoon into the ovenproof dish. Peel the eggs, carefully cut into quarters and scatter them evenly over the top of the fish. Cover with the mashed potato and sprinkle with the cheese. Cover the dish with foil and cook in the oven for 20 minutes. Remove the foil then cook for a further 10–15 minutes until the top is golden and the sauce is bubbling around the edges. You will also need a large frying pan/skillet and a deep sided casserole dish Method Preheat oven to 180°C (350°F) (gas 4) Remove the crusts from the bread and cut into rough pieces. Place in a bowl and moisten with the milk. Mix with a fork to break up into crumbs. In a large bowl, mix together the soaked breadcrumbs, onion, lamb, eggs, seasoning, and nutmeg until thoroughly combined. Shape into 32 meatballs, using wet fingers. Just keep a small bowl of water nearby. (Fingers dipped in flour will just become sticky.) Place them on a plate, cover, and chill for 1 hour to firm up. Heat half the butter in the pan/skillet over a medium heat. When the butter is foaming, add half the meatballs. Shake them in the pan to keep them moving and cook until browned all over, about 5 minutes. Transfer them to the casserole dish using a slotted spoon. Repeat with the remaining meatballs, adding extra butter if needed. Pour the stock into the panskillet. Bring to the boil, scraping off any bits stuck to the bottom of the pan. Then stir in the mustard. Pour over the meatballs. Cover the dish with foil and cook above the centre of the oven for 45 minutes. Mix the crème frâiche and cornflour/cornstarch together in a bowl, then stir into the casserole until well blended. Return to the oven for a further 15 minutes, uncovered, until bubbling. The sauce will become thick. 4 boneless chicken breasts, cut into 1.25cm (1 inch) cubes 2 garlic cloves, crushed 2 tbsp olive oil 675g (1½ lb) potatoes (about 5 medium), peeled and cut into large chunks 1 red pepper, diced 1 jar Tuscan-style olive and garlic pasta sauce (Classico) 150ml (5 fl oz) good chicken stock (⅔ cup) 340g (12 oz) fresh or frozen whole green beans/haricot beans, cut in half 2 tsp fresh basil leaves You will also need a deep-sided sauté pan with lid. Method First, add the potatoes to a pan of cold, salted water and bring to the boil. Parboil for 7 minutes then drain and leave until they are cool enough to handle. Dice into 1.25cm (1 inch) cubes and leave in a large bowl. Now heat 1 tablespoon of oil in the sauté pan over a medium heat and add the chicken. Lightly brown on all sides, 4–5 minutes. Then remove from the pan and keep warm. While the chicken is browning, add the diced pepper to the bowl of potato cubes and toss together with the remaining 1 tablespoon oil. Once the chicken has been removed from the pan, add the garlic and sauté for 30 seconds. Now tip the potatoes and pepper into the pan, and sauté for a further 5 minutes, stirring occasionally. Next, return the chicken to the pan and add the pasta sauce, chicken stock, and green beans. Bring to the boil then reduce the heat, cover the pan, and simmer for 35 minutes, until the chicken is cooked through and the potatoes are tender, stirring occasionally. Add the basil leaves during the last 5 minutes of cooking. 225g (8 oz) fine, fresh white breadcrumbs (3½ cups) To serve a green salad You will also need a greased baking tray. Method Preheat the oven to 200°C (400°F) (gas 6). Beat together the butter, garlic, parsley, and seasoning. Set aside. Cut a slit along the thickest part of each chicken breast, 4cm (1½) inches long and 2cm (¾ inch) deep. Push one-quarter of the butter mixture into each pocket and secure with a cocktail stick. Put the beaten egg in a shallow bowl and spread the flour and breadcrumbs over separate plates. Coat each breast in flour, tapping off any excess, then dip into the egg and coat in the breadcrumbs, pressing them down onto the chicken. Lay the chicken pieces on the baking tray and bake for 20 minutes until the chicken is cooked through and the breadcrumbs are golden. Remove the cocktail sticks and serve with a green salad. You will also need a 2 litre (3 pint) (8 cup) ovenproof dish. To serve Accompany with a green salad Method Heat the oil in a large pan and cook the onion and garlic over a medium-low heat for 3 minutes, until softened. Increase the heat, add the lamb, and stir-fry for 3–4 minutes until browned all over, breaking up any lumps as it is cooking. Reduce the heat and stir through the tomato purée/paste and cook for 1–2 minutes. Stir in the tomatoes, bay leaves, and stock, and season. Bring to the boil, then reduce the heat and simmer for 35–40 minutes. minutes before the meat sauce has finished cooking preheat the oven to 180°C (350°F) (gas 4). Now for the white sauce. Melt the butter in a small pan, then tip in the flour and stir to make a smooth paste. Cook over a low heat for 1–2 minutes. Remove from the heat. Gradually whisk in the milk, stirring continuously, until smooth. Then cook for 4–5 minutes on a low heat, stirring until the sauce starts to thicken. Cook the macaroni in boiling salted water as directed on the packet. Drain well. Spread half the macaroni over the base of the dish. Spoon the meat sauce on top. Then cover with the remaining macaroni. Pour the white sauce evenly over the top and scatter with cheese. Bake for 25–30 minutes until the sauce is bubbling around the edges. Tip A foolproof way to make a smooth white sauce: Once the butter has melted, tilt the pan so all the melted butter rests in one corner. Tip the flour onto the pool of butter. It will then be easier to stir to a smooth paste. Also preheat the milk in a microwave, on high, for 1 minute, then gradually whisk it into the roux. Adding warm milk gradually will make a smooth sauce without any lumps. Finely chop two thirds of the basil and mint and 2 lemon thyme sprigs, reserve the remaining third. Using a pestle and mortar, pound together the herbs, crushed garlic, and two tablespoons of the olive oil until a paste is formed. Or use a food processor. Put the chicken in a shallow dish and spread the herb mixture over the top of the chicken. Cover, refrigerate and leave for at least 30 minutes to marinate. Preheat the oven to 200°C (400°F) (gas 6). Put the peppers, courgettes/zucchini, and potatoes in a bowl. Season and pour over the remaining olive oil. Toss together until the vegetables are well coated. Then add the tomatoes. Lay the chicken pieces in the centre of the roasting tin/pan in a singe layer and then spread the vegetables around the outside. Roast for 40 minutes until the vegetables are tender and the chicken is cooked through. To serve, squeeze over the lemon juice and scatter over the reserved herbs. Note Tinned/canned plum tomatoes can be substituted for the fresh plum tomatoes, just add them to the pan during the last 15 minutes of cooking. An individual chicken pie for each member of the family. Succulent chicken pieces cooked in creamy sauce with sweetcorn and peas, and a light pastry topping, is guaranteed to fill the hungriest tummies. And you can personalize them! You will also need four 300ml (10 fl oz) ovenproof basins Method Put the chicken in a pan with the carrot, onion, bay leaf, parsley stalks, and peppercorns. Cover with cold water and bring to just under the boil. Then reduce the heat and simmer for 15–20 minutes until the chicken is cooked through, skimming the surface regularly. Meanwhile, sift the flour and salt into a large bowl. Rub in the butter and lard until the mixture resembles breadcrumbs. Sprinkle the water over the flour and use a palette knife to bring the flour and water together. When it starts to bind, remove from the bowl and then lightly knead by hand. Wrap in cling film/wrap and place in the fridge to rest for 20 minutes. When the chicken has cooked, remove from the pan with a slotted spoon. Strain off and reserve 400ml (14 fl oz) (1¾ cups) of the poaching stock, discarding the rest along with the herbs and vegetables. Preheat the oven to 200°C (400°F) (gas 6). Melt the butter in a pan over a medium heat. Add the flour and mix to form a smooth paste. Reduce the heat to low and cook for 1 minute. Remove from the heat and gradually stir in the reserved stock until it is thoroughly blended and smooth. Then return to a medium heat and stir until it starts to thicken. Simmer for 3 minutes, stirring frequently. Now pour in the cream and simmer for a further 5 minutes, stirring frequently, until there is a smooth, thick sauce. Strip the chicken meat off the bones, if joints were used. Cut the chicken meat into small chunks and stir into the sauce along with the peas, sweetcorn and parsley. Season well. Now, roll out the pastry thinly. Using the top of one of the ovenproof basins as a guide, cut out four circles of pastry 2cm (¾ inch) larger than the diameter of the basin. Divide the chicken mixture between the four dishes. Dampen the pastry edges with water and cover the tops of the basins, pressing the edges of the pastry against the rim of the basins. Brush the tops with beaten egg. Any trimmings can be used to decorate the pies. A personal touch would be to put names on the top. Making the letters does take time but makes it special. Place any decorations on the pastry top and brush these with remaining beaten egg. Place the four basins on a baking sheet and then pop in the oven for 30 minutes until the pastry is golden.
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Raspoloženje, kreativnost, efikasnost i čovekovo zdravlje uopšte, direktno su uslovljeni načinom ishrane koji se svakodnevno primenjuje. Zdrava i pravilna ishrana potpomaže pojedincu da se zaštiti od mnogobrojnih fizičkih i psihičkih bolesti, kao i da se lakše suoči sa životnim teškoćama. Zdrava ishrana u porodici omogućava mnogo pravilniji fizički i duhovni razvoj dece i odraslih. Posebno onima koji žele da nešto izmene u svom životu i ishrani, nudimo nekoliko jednostavnih recepata za pripremu ukusne i zdrave hrane. OBROK NA BAZI LANENOG SEMENA Semenke lana oprati i pomešati sa istom količinom susama, semenki bundeve golice, suncokreta, ovsenih pahuljica i suvog grožđa. Dobijenu smešu preliti jogurtom ili mlekom sa niskim procentom masti i ostaviti da omekša. Dodati cimeta, rogača, kokosovog brašna ili meda po ukusu. Sirove ili propečene semenke lana možete dodati žitaricama ili muslijima za doručak, posipati njima sveži kravlji sir, kuvano povrće ili salate. OBROK NA BAZI SUSAMOVOG SEMENA Propečene semenke susama možete dodati žitaricama ili muslijima, posipati njime sveži kravlji sir, kuvano povrće, dodavati u čorbe ili pomešati sa istom količinom lanenog semena, golice, suncokreta, ovsenih pahuljica, suvog grožđa i kornfleksa. Dobijenu smešu preliti sa jogurtom ili mlekom sa niskim procentom masti i ostaviti da omekšaju. Dodati cimeta, rogača, kokosovog brašna ili meda po ukusu. OVSENI DORUČAK Sastojci: 100g oljuštenog ovsa, 0,5l vode, prstohvat soli, 30g badema, 3-4 kašičice mlevenog lana, 3-4 kašičice meda, 30g suvog grožđa, prstohvat cimeta. Opran i oljušten ovas staviti u sud, dodati vodu i so. Kuvati 15-20 minuta, ali paziti da se zrna ne raskuvaju. Kada je ovas kuvan, dodati ostale sastojke i sve izmešati. Ova količina je dovoljna za dve redovne ili tri dečije porcije. DORUČAK OD OVSENIH PAHULJICA Potrebno je 5 supenih kašika ovsenih pahuljica koje ćete preliti sa 150ml vrele vode ili mleka, promešati i ostaviti da odstoji 3-5 minuta. Možete dodati seckani badem, lešnik, susam, lan, jezgro suncokreta, golicu, sušeno ili seckano voće u kombinaciji koja vam najviše prija. Obrok možete začiniti cimetom i zasladiti medom po ukusu. Pakovanje od 250g ovsenih pahuljica dovoljno je za 5 obroka. Ovsene pahuljice se takođe mogu dodati u testo, čime ćete poboljšati kvalitet hleba, peciva ili kolača. HELJDINA KAŠA Potrebno je 250g oljuštene heljde, koju ćete prebrati i oprati. Nasuti je u posudu za kuvanje, ali paziti da posuda bude ispunjena heljdom najviše do polovine. Dodati biljno ulje i morsku so po želji. Naliti vrelom vodom toliko da voda prekrije heljdu otprilike za 1cm. Poklopiti posudu i pustiti da jednom provri. Zatim ceo sadržaj posude presuti u tepsiju, staviti u rernu i peći na 150°C, dok heljda ne porumeni i zrna ne počnu da se odvajaju jedna od drugih. Ova kaša može se služiti kao ukusan prilog različitim jelima. HELJDA SA VOĆEM (posno) Sastojci (za 1 osobu): 3 kašike zrna heljde, jedna srednja jabuka, 5-6 suvih šljiva, 2,5dl vode. U mlinu za kafu sameljite heljdu u prah. Jabuku oljuštite, očistite od semenki i isecite na kockice. Šljive sitno iseckati. U posudu za kuvanje stavite jabuku, šljive i heljdu, te sipati vodu. Dobro promešajte i pazite da ne ostanu grudvice. Kuvajte na laganoj vatri uz povremeno mešanje, otprilike 15 minuta. Kada dobijete gustu kašu, sklonite je sa vatre i heljda sa voćem je spremna. Po želji dodajte orahe ili med. HELJDA SA SUVIM GROŽĐEM Sastojci: 150g zrna pečene heljde, 1 jabuka, 50g suvog grožđa, 40g badema, 6 suvih šljiva, 2 supene kašike meda, cimet. Heljdu oprati, preliti sa 300ml vode i staviti na ringlu, na umerenu vatru, da se kuva. Jabuku oljuštiti i iseckati na kockice. Šljive takođe iseckati. Nakon što je heljda ključala 10 minuta, dodati jabuku, suvo grožđe i suve šljive. Sve zajedno kuvati još 5 do 10 minuta, dok heljda ne omekša i ne upije svu tečnost. Na kraju dodati med, seckani badem i cimet. HELJDINA PROLEĆNA SUPA Sastojci: 1 supena kašika maslinovog ulja, 50g ljuštenog prosa, 100g propržene heljde, 50g šargarepe, 50g celera, 50g peršuna, 50g karfiola, 50g kukuruza šećerca, desetak listova spanaća, dva lista blitve, kašikica soli, korijander, nekoliko zrna bibera. Na maslinovom ulju propržiti proso, dodati 100g proprženog zrna heljde, šargarepu, celer i peršun. Sve zajedno dinstati 5 minuta, a zatim dodati vode (toliko da prekrije povrće) i kuvati oko 15 minuta. Dodati naseckanu blitvu, spanać, kukuruz i karfiol i kuvati još 5 minuta. Skinuti sa vatre i dodati so, korijander, biber ili druge začine po želji. ČORBA SA PŠENICOM Sastojci: 1 šolja pšenice, 2 kašike ulja, 1 glavica crnog luka, 2 čena belog luka, 2dl vode, 1l soka od paradajza, 1 glavica brokolija srednje veličine, 1 veća tikvica, 1 manji plavi patlidžan, 1 kašika soli. Skuvajte pšenicu. Patlidžan oljuštite, isecite na kolutove debljine oko 1cm i dobro usolite. Ostavite da se iscedi minimum sat vremena. Na ulju propržite sitno seckani crni luk (oko 10 minuta na srednjoj vatri), dodajte beli luk i pržite još minut. Dodajte tikvicu i patlidžan iseckane na kockice. Pržite 5 minuta uz mešanje, dodajte vodu i sok od paradajza, pa krčkajte još 20 minuta. Za to vreme u posebnoj šerpi zagrejte vodu do ključanja, pa kratko (maksimum 3 minuta) obarite brokoli. Brokoli i pšenicu procedite i dodajte čorbi. Kuvajte sve zajedno još 3 minuta. FANTASTIČNA KOMBINACIJA Sastojci: 100g pasulja (sirovog), 50g sočiva zelenog, 50g integralnog pirinča, 1 konzerva tunjevine, 3 čena belog luka, kašika soka od limuna, kašika maslinovog ulja, 2 sveže crvene paprike, glavica crvenog luka, 200g paradajza, 10-ak maslina bez koštice, zeleniš po želji (zelena salata, rukola, peršun, mirodjija), so. Pasulj potopiti preko noći, sutradan promeniti vodu i skuvati na tihoj vatri, pazeći da se ne raspadne. Procediti. Sočivo skuvati u slanoj vodi na laganoj vatri, isto kao i integralni pirinač. Iseckati povrće - beli luk na sitno, paprike na kockice, crveni luk na tanka rebarca, paradajz na kriškice, masline na polovine. Tunjevinu ocediti od ulja, pa u velikoj posudi pomešati sa pasuljem i belim lukom, dodati sok od limuna i maslinovo ulje, posoliti, promešati. Dodati seckano povrće, pa sve ovlaš promešati. Servirati preko svežeg zeleniša (zelena salata, rukola, peršun), odozgo po želji staviti listiće peršuna i mirođije. RIŽOTO OD PROSA (posno) Ako volite rižoto, volećete i “prosoto” ! Možete ga, kao čuveni italijanski specijalitet od pirinča, pripremiti na hiljadu načina, u zavisnosti od onoga što nudi pijaca i vaš frižider u datom trenutku. Iseckajte malo crnog i belog luka, usitnite i drugo povrće koje imate (bundeva, šargarepa, paštrnak, celer, pečurke), pa dodajte luku i posolite. Kad se to prodinsta, dodajte isprano proso, malo propržite sve zajedno i nalijte tri puta više vode. Dodajte začin po vašoj želji (biber, origano, bosiljak) i kuvajte dok ne provri. Smanjite temperaturu i kuvajte polupoklopljeno 15 do 20 minuta. Kad ispari sva voda, isključite i ostavite otkopljeno da se prohladi. SALATA OD SOČIVA Sastojci: dve šolje sočiva, voda, so, maslinovo ulje, sirće, biber. Skuvajte sočivo u vodi uz dodatak soli. Kad sočivo bude gotovo, odlijte višak vode, začinite maslinovim uljem, sirćetom, biberom... Po želji možete naseckati kiselu papriku ili dodati kuvan kukuruz. LAN SHAKE Ujutro, kada nemate vremena za kompletan doručak, pripremite ukusan i hranljiv shake od 2 kafene kašičice mlevenih semenki lana, 1 banane, soka od 1 narandže ili jabuke i 1dl svežeg jogurta – sigurno ćete se osećati sveži i odmorni ceo dan. Ukoliko želite posan napitak, umesto jogurta ubacite pirinčano mleko. KOKOSOVO MLEKO Pomešajte 1 šolju kokosovog brašna sa 3 šolje vrele, ali ne kipuće vode. Ostavite da stoji 1 do 2 sata. Onda sve prespite u blender, dodajte vanilu i med po ukusu i sve dobro izmiksajte. Procedite tečnost kroz gazu i dobili ste ukusan i zdrav napitak! ZEMIČKE OD SPELTINOG BRAŠNA Sastojci (za oko 22 komada): 1kg speltinog brašna, 2 pakovanja suvog kvasca, 3 sk soli, 650ml mlake vode. Pomešamo sve suve sastojke, pa pomalo dodajemo vodu. Testo mesimo 5-10 minuta, pa poklopljeno stavimo u zagrejanu rernu na 50˚C na pola sata. Nakon toga, opet mesimo i formiramo zemičke. Poređamo na podmazani pleh. Namažemo zemičke mlakom vodom (možemo ih posuti semenkama po želji) i stavimo u prethodno zagrejanu rernu na 200°C. Pečemo oko 20-25 minuta. Ispod pleha staviti jednu činiju sa vodom da se testo tokom pečenja ne bi isušilo. PLJESKAVICE OD SOČIVA I INTEGRALNOG PIRINČA SA LANOM I SUSAMOM Sastojci: šolja integralnog pirinča, šolja sočiva, kafena šolja ovsenih pahuljica, mleveni lan, semenke susama, pšenične klice, peršun, majoran, so, biber, 50g parmezana. Priprema: Sočivo potopite u vodu prethodno veče. Kuvajte ga u tri vode dok ne omekša. Integralni pirinač isperite u nekoliko voda i kuvajte ga u slanoj vodi na laganoj vatri 15 minuta. Skinite ga sa vatre i ostavite 15 minuta poklopljenog u vodi da nabubri. Pirinač i sočivo dobro ohladiti. Spojiti sočivo sa pirinčem u odnosu 1:1 i dobro promešati. Dodati zatim kafenu šolju ovsenih pahuljica, šaku sitno iseckanog peršuna, kašiku mlevenog lana, 2 kašike pšeničnih klica, malo sušenog majorana, biber, so i na kraju 50g parmezana. Dobro promesiti, kao kad pravite hleb, da bi se dobio materijal ujednačene konzistencije. Vratiti u frižider još 30 minuta. Od ove smese praviti pljeskavice prečnika od 5-7 cm, debljine oko 1 cm. Uvaljati ih u semenke susama i peći ili pržiti na malo susamovog ulja u tiganju. Jedan način: pljeskavice pržiti na ulju na laganoj vatri sa svake strane oko 8 minuta. Drugi način: pljeskavice peći u već zagrejanoj rerni oko 20 minuta. Na ovaj način ćete izbeći ulje. NAMAZ OD PASULJA I SOČIVA Šta namazati na hleb, a da bude zdravo? Zaboravite nezdrave paštete, kalorične majoneze, teške pavlake... Probajte umesto toga ovaj izvrsni namaz od pasulja i sočiva, koji je bogat gvožđem, proteinima i mineralima. Sastojci: 125g pasuljice, 125g krupnog zelenog sočiva, 2 kašike tamarija, 1 velika glavica crvenog luka, 4-5 kašika putera od susama (taan), kašika-dve soka od limuna, bosiljak, 2-3 čena belog luka. Priprema: potopite pasuljicu i sočivo preko noći da nabubre (oko 12 sati natapanja). Prospite vodu od natapanja, pa nalijte novu. Vode ne valja da bude previše, dovoljno je tek toliko da prekrije pasuljicu, odnosno sočivo. Sipajte malo soli u vodu i kuvajte odvojeno (pasulj oko 90 min, sočivo oko 1h). Ukoliko voda ispari, dodati malo vode - namirnice koje kuvate moraju biti stalno pokrivene vodom. Otvorite oba lonca, dodajte po 2 kašike tamarija i kuvajte otklopljeno oko 10 minuta. Procedite pasuljicu i sočivo, pa kad se prohlade izgnječite ih ručno ili u blenderu, i sjedinite da se dobije krupnija „pašteta“. Iseckajte veliku glavicu crvenog luka na veoma sitne kockice i dodajte u smesu. Dodajte 4-5 kašika putera od susama (taan), kašiku-dve soka od limuna, malo bosiljka i sitno seckana 2-3 čena belog luka. Ako je „pašteta“ suviše gusta, dodajte malo vode od kuvanja. Izmešajte sve da se sjedini i sipajte u posudu sa poklopcem. Namažite na proju, hleb, čapati... Ostatak možete da čuvate u frižideru do 3 dana. PAŠTETA OD SEMENKI GOLICE I SUNCOKRETA Potrebno je: 100g sirove golice, 50g sirovog jezgra suncokreta, maslinovo ulje, morska so. Sameljite semenke golice i jezgro suncokreta, dodajte malo morske soli i dobro zalijte maslinovim uljem, dok se ne dobije ujednačena, glatka masa. Za pikantan ukus, dodajte dve kašičice senfa ili usitnjenog rena. SUVE PAPRIKE PUNJENE INTEGRALNIM PIRINČEM I SOČIVOM Sastojci: 10 crvenih suvih paprika, 1 šolja integralnog pirinča, 1 šolja rendane šargarepe, 1 glavica sitno seckanog crnog luka, 1 šolja kuvanog krupnog zelenog sočiva, 2 kašike susamovog ulja, so, biber, aleva paprika, vegeta. Luk izdinstati na ulju, pa dodati šargarepu i nastaviti sa dinstanjem još 2-3 minuta. Dodati pirinač i sasvim malo vode. Dinstati još nekih 5-6 minuta. Skloniti sa vatre, dodati začine i sočivo, dobro promešati, pa puniti paprike filom. Paprike pre toga natopiti u vodi da omekšaju, pa pre punjenja ocediti. Napunjene paprike poređati u veću posudu. Naliti vodom i sa malo ulja i pustiti da proključaju, zatim staviti u rernu da se zapeku. Integralni pirinač i sočivo u novim LUČAR pakovanjima od 500 g i 1 kg možete pronaći u svim bolje snabdevenim prodavnicama zdrave hrane. KOLJIVO Sastojci: 500g pšenice, 500g mlevenih oraha, 250g šećera, 2 kesice vanil šećera. Pšenicu uveče potopite u vodu. Ujutru je ocedite, nalijte drugom vodom da ogrezne sa 4 prsta iznad pšenice i kuvajte oko 40 minuta na srednjoj temperaturi, da polako vri. Kada je pšenica kuvana, poklopite je i ostavite 24 sata, da se potpuno ohladi i nabubri. Isperite pšenicu, dobro ocedite i po mogućnosti prosušite. Sameljite pšenicu na mašini za mlevenje. Dodajte šećer, vanil šećer i orahe. Prethodno odvojite šaku mlevenih oraha za posipanje. Mešajte rukom i dobro sjedinite sve sastojke, dok se šećer ne rastopi. Koljivo sipajte u činiju, pospite mlevenim orasima i ukrasite polovinama oraha. Po želji narendajte vrlo malo muskatnih oraščića, karanfilića ili cimeta. SUTLIJAŠ OD PŠENICE Sastojci: 1 šolja pšenice, 3 šolje mleka od soje, 1/3 šolje smeđeg šećera, 2 kašičice cimeta, kora narandže (dimenzija oko 2x2 cm). Pšenicu staviti u 3 puta više vode i kuvati oko sat vremena. Ostaviti na toploj ringli u poklopljenoj šerpi još sat vremena. Odliti vodu u kojoj se kuvala pšenica, dodati mleko, šećer, cimet i koru narandže. Kuvati 20 do 25 minuta uz stalno mešanje. Odbaciti narandžinu koru i presuti sutlijaš u činijice. Ostaviti da se ohladi oko pola sata pre služenja. KOLAČIĆI OD BADEMA I BRUSNICE Sastojci: 200g sušenih brusnica, 1 šoljica seckanog badema, 1/2 šoljice amaranta, 1,5 šoljice soka od narandže, 2 jabuke, 2 šoljice integralnog brašna, 1 šoljica mlevenog rogača, 1 šoljica mlevenog lana, 1 šoljica sitnih zobenih pahuljica, 1 kašičica cimeta, 6 kašika sirupa od agave ili javora, 1/2 šoljica kokosovog ulja, prašak za pecivo, vanilin šećer, so. Priprema: U lončiću prokuvati sok od narandže, dodati amarant i prstohvat soli i kuvati 20 minuta. Sušene brusnice natopiti 20 minuta u vruću vodu. Oljuštiti i naribati jabuke. U jabuke dodati 2 prstohvata soli, brašno, brusnice, rogač, lan, seckani badem, zobene pahuljice, cimet, ulje, prašak za pecivo, vanilin šećer i sirup od agave ili javora. Amarant procijediti i dodati smesi, pa sve dobro izmešati da se dobije kompaktna smesa. Na tepsiju za pečenje staviti papir za pečenje, oblikovati male kolačiće i peći ih u prethodno zagrejanoj rernina 200⁰C 25 minuta ili dok ne porumene. MAFINI SA BADEMOM Sastojci: sirovi badem 100g, fruktoza 130g, šećer u prahu 50g, integralno pšenično brašno 200g, sojin maslac 125g, sojino mleko 2,5dl, jaja 2 kom i 1 prašak za pecivo. Priprema: umutiti otopljen sojin maslac sa fruktozom. Dodati žumanca i mutiti da bude kremasto. Pomešati brašno, prašak za pecivo i samleven lešnik, pa dodati kremastoj masi uz dolivanje sojinog mleka. Umutiti belanca sa prstohvatom soli, pa ih lagano varjačom umešati u testo. Podmazati kalupe za mafine. Kutlačom sipati testo u kalupe i peći oko 25 minuta na 180°C. Gotove mafine posuti šećerom u prahu i čuvati na suvom i hladnom mestu. Ovako pripremljen, jedan mafin sadrži okvirno: 277kcal, 3,7g proteina, 16g masti i 29g ugljenih hidrata. INTEGRALNI KEKS "TRI ZRNA" Sastojci: 700g integralnog brašna, 200g sirovog jezgra suncokreta, 100g semenki lana, 100g susama, 200g margarina, 2dl ulja, 2dl belog vina, 1 prašak za pecivo, 1 supena kašika morske soli. Sve sastojke pomešajte i dobro umesite. Testo razvaljajte na 0,5cm i čašom ili modlom vadite keksiće. Ređajte ih u tepsiju, na koju ste prethodno stavili papir za pečenje. Stavite keksiće u već ugrejanu rernu, pecite 20 minuta na 180°C i zdrava užina je spremna. MEKSIČKE KOKICE U dubokom tiganju zagrejte 2 kašike hladno ceđenog kokosovog ulja. Dodajte 100g kukuruza kokičara, promešajte i poklopite. Kad kokice počnu da pucaju svake 2-3 sekunde, lagano protresite i sklonite sa vatre. Zagrejte rernu na 150 stepeni. U drugom tiganju zagrejte 2 kašike maslinovog ulja, sok i pulpu od jednog limuna, prstohvat mlevenog bibera ili čili paprike, kašičicu origana i kašičicu mlevenog kima. Kokice stavite u tepsiju, prelijte ih pripremljenom smesom i kratko zapecite u rerni. NAPOMENA: U opisima proizvoda se trudimo da budemo što tačniji i precizniji. Ipak, ne možemo garantovati za apsolutnu tačnost svake informacije. Za probleme sa zdravljem obratite se svome lekaru ili nutricionisti. Razmišljate o novom biznisu? Niste sigurni čime biste se bavili? Otvorite prodavnicu zdrave hrane! Nekoliko korisnih saveta Imate prodavnicu zdrave hrane, ali niste zadovoljni kako Vam posao napreduje, dođite kod nas! Ukoliko ste zainteresovani za bilo kakav vid saradnje u oblasti zdrave hrane, posetite nas!