http___lucardoo.co.rs_index.php_option_com_content_view_article_id_144_Itemid_208_1.xml
1.1 2.1 2.2 3.1 4.1 4.2 5.1 6.1 7.1 7.2 8.1 9.1 10.1 10.2 11.1 12.1 13.1 13.2 14.1 15.1 15.2 16.1 17.1 18.1 18.2 19.1 20.1 21.1 22.1 23.1 24.1 25.1 25.2 26.1 27.1 28.1 28.2 29.1 30.1 31.1 31.2 32.1 33.1 34.1 35.1 36.1 37.1 38.1 39.1 40.1 41.1 41.2 42.1 43.1 44.1 45.1 46.1 47.1 48.1 49.1 50.1 51.1 52.1 53.1 54.1 55.1 56.1 57.1 58.1 59.1 60.1 61.1 62.1 63.1 64.1 65.1 66.1 67.1 68.1 69.1 70.1 71.1 72.1 73.1 74.1 75.1 76.1 77.1 78.1 79.1 79.2 80.1 81.1 82.1 83.1 84.1 85.1 86.1 87.1 88.1 89.1 90.1 91.1 92.1 93.1 94.1 95.1 96.1 97.1 97.2 97.3 98.1 98.2 99.1 100.1 100.2 101.1 101.2 102.1 103.1 104.1 105.1 106.1 107.1 108.1 109.1 110.1 111.1 112.1 113.1 114.1 115.1 116.1 117.1 118.1 118.2 118.3 119.1 119.2 119.3 120.1 121.1 122.1 123.1 123.2 124.1 125.1 126.1 127.1 128.1 129.1 130.1 131.1 132.1 133.1 134.1 135.1 136.1 137.1 138.1 139.1 139.2 140.1 140.2 140.3 141.1 141.2 141.3 142.1 143.1 144.1 145.1 146.1 147.1 148.1 149.1 150.1 151.1 152.1 153.1 154.1 155.1 156.1 157.1 158.1 159.1 160.1 161.1 162.1 163.1 164.1 165.1 166.1 167.1 168.1 169.1 170.1 171.1 171.2 172.1 172.2 172.3 173.1 174.1 175.1 176.1 177.1 178.1 179.1 180.1 181.1 182.1 183.1 184.1 185.1 186.1 187.1 188.1 189.1 190.1 191.1 191.2 192.1 193.1 193.2 194.1 195.1 195.2 195.3 196.1 197.1 198.1 199.1 200.1 201.1 202.1 203.1 204.1 205.1 206.1 207.1 208.1 209.1 210.1 210.2 211.1 212.1 213.1 214.1 215.1 216.1 217.1 218.1 219.1 220.1 221.1 222.1 223.1 223.2 224.1 224.2 224.3 224.4 225.1 226.1 227.1 228.1 229.1 230.1 231.1 232.1 233.1 234.1 235.1 236.1 236.2 236.3 237.1 238.1 239.1 240.1 241.1 242.1 243.1 244.1 245.1 246.1 247.1 248.1 249.1 250.1 251.1 252.1 252.2 253.1 254.1 255.1 256.1 257.1 258.1 259.1 260.1 261.1 262.1 263.1 264.1 264.2 265.1 266.1 267.1 268.1 269.1 270.1 271.1 272.1 273.1 274.1 275.1 275.2 275.3 275.4 275.5 276.1 277.1 278.1 279.1 280.1 281.1 282.1 283.1 284.1 285.1 286.1 287.1 288.1 289.1 289.2 289.3 290.1 291.1 292.1 293.1 294.1 295.1 296.1 297.1 298.1 299.1 300.1 301.1 302.1 303.1 304.1 305.1 306.1 307.1 308.1 309.1 310.1 311.1 312.1 313.1 314.1 315.1 316.1 317.1 318.1 318.2 319.1 320.1 321.1 321.2 322.1 323.1 324.1 325.1 326.1 327.1 327.2 328.1 329.1 329.2 330.1 331.1 332.1 333.1 334.1 335.1 336.1 337.1 338.1 339.1 339.2 340.1 340.2 341.1 342.1 342.2 343.1 344.1 345.1 346.1 347.1 348.1 349.1 350.1 351.1 351.2 351.3 352.1 353.1 354.1 355.1 356.1 357.1 358.1 359.1 360.1 361.1 362.1 363.1 364.1 365.1 366.1 367.1 368.1 369.1 370.1 371.1 372.1 373.1 374.1 375.1 376.1 377.1 378.1 379.1 380.1 381.1 382.1 382.2 383.1 384.1 385.1 386.1 387.1 388.1 389.1 390.1 391.1 392.1 393.1 394.1 395.1 396.1 397.1 398.1 399.1 400.1 401.1 402.1 403.1 404.1 405.1 406.1 407.1 408.1 409.1 410.1 411.1 412.1 413.1 414.1 415.1 416.1 417.1 418.1 419.1 420.1 421.1 422.1 423.1 424.1 425.1 426.1 427.1 428.1 429.1 430.1 431.1 432.1 433.1 434.1 435.1 436.1 437.1 438.1 439.1 440.1 441.1 442.1 443.1 444.1 445.1 446.1 447.1 448.1 449.1 450.1 451.1 452.1 453.1 454.1 455.1 456.1 457.1 458.1 459.1 460.1 461.1 462.1 463.1 464.1 465.1 466.1 467.1 468.1 469.1 470.1 471.1 472.1 473.1 474.1 475.1 476.1 477.1 478.1 479.1 480.1 481.1 482.1 483.1 484.1 485.1 486.1 487.1 488.1 489.1 490.1 491.1 492.1 493.1 494.1 495.1 496.1 497.1 498.1 499.1 500.1 501.1 502.1 503.1 504.1 504.2 505.1 506.1 507.1 508.1 509.1 510.1 511.1 512.1 513.1 514.1 515.1 516.1 517.1 518.1 519.1 520.1 521.1 522.1 523.1 524.1 525.1 526.1 527.1 528.1 529.1 530.1 531.1 532.1 533.1 534.1 534.2 535.1 536.1 537.1 538.1 539.1 539.2 540.1 541.1 542.1 543.1 544.1 545.1 546.1 547.1 548.1 549.1 550.1 551.1 551.2 552.1 552.2 553.1 554.1 555.1 556.1 557.1 558.1 559.1 560.1 561.1 562.1 563.1 564.1 565.1 566.1 567.1 568.1 569.1 570.1 571.1 572.1 573.1 574.1 575.1 576.1 577.1 577.2 577.3 578.1 579.1 579.2 580.1 580.2 581.1 581.2 582.1 583.1 584.1 585.1 585.2 585.3 585.4 586.1 587.1 587.2 588.1 589.1 590.1 591.1 592.1 593.1 594.1 595.1 596.1 597.1 598.1 599.1 600.1 601.1 602.1 602.2 602.3 603.1 603.2 604.1 604.2 605.1 606.1 607.1 608.1 609.1 610.1 611.1 612.1 613.1 614.1 615.1 616.1 617.1 618.1 619.1 620.1 621.1 622.1 623.1 624.1 625.1 626.1 626.2 627.1 628.1 628.2 628.3 628.4 629.1 630.1 631.1 631.2 631.3 631.4 631.5 632.1 633.1 634.1 635.1 636.1 637.1 638.1 639.1 640.1 641.1 642.1 643.1 644.1 645.1 646.1 647.1 647.2 648.1 649.1
Posted on December 21st, 2016 by Bosco Community gardeners working at home :) ... See MoreSee Less 22 hours ago Stunning view form our miracle garden at Innerleithen :) ... See MoreSee Less 2 days ago You Can Cook Cooking is all about having fun :) ... See MoreSee Less 3 days ago Operation Cook-Off Christmas baking :) ... See MoreSee Less 4 days ago You Can Cook added 4 new photos. Operation Cook-Off :) ... See MoreSee Less 5 days ago You Can Cook updated their cover photo. See MoreSee Less 6 days ago Operation Cook-Off How to crush garlic :) ... See MoreSee Less 6 days ago BREAKING NEWS!!!!!!!!!! Social enterprise company, You Can Cook, and Live Borders Libraries have teamed up to spread the word on healthy living, in Tweeddale. As part of their Grow to Eat project, launched in April, You Can Cook have donated a range of books to Peebles and Innerleithen libraries aimed at encouraging healthy and sustainable living in the area. Ewan Jackson, Chief Executive local charity Live Borders, said: “We are delighted that You Can Cook has partnered with Live Borders to provide a lasting legacy to the communities’ in Tweeddale in the form of donating educational and informational resources to the libraries for anyone to access.” Happy Days :) ... See MoreSee Less 6 days ago Operation Cook-Off Hands-on cooking :) ... See MoreSee Less 7 days ago You Can Cook added 3 new photos. Desserts :) ... See MoreSee Less 1 week ago Ingredients: - 1.5kg of strong flour - Salt - 1 teaspoon of yeast (fast-action or dried) - 1 teaspoon of sugar - 1/2 litre of warm water - 2-3 tablespoons of olive oil Method: Bread: Mix everything in a large bowl until you get a rough dough. Add small amounts of extra water or flour as necessary. Turn out onto a floured work surface and knead for several minutes until you get a smooth and springy dough. Return to the bowl and cover with cling-film for at least 2 hours in a warm place. Shape into tins and leave to rise for a second time -again covered with cling-film- for about 45 minutes. Bake the bread in a hot oven at about 190-200 degrees celsius for about 35-40 minutes. Cool on a rack. Rolls: As above, but without step 4. Shape into balls the size of a small apple and bake on a tray for 12-15 minutes. Pizza: As above, but without step 4. Roll into a thin, even base (greased), and add ingredients according to taste starting with a tomato sauce, followed by cheese, ham etc. Bake the pizza in a hot oven at 200 degrees celsius till cooked, (between 25-40 minutes depending on the thickness of the dough. ©You Can Cook Ingredients: - Salmon: - 2 150g salmon fillets - 1 garlic clove (thinly sliced or pressed) - 2 shallots (thinly sliced) - A sprig of coriander - 2 thin slices of lemon - 1 teaspoon of any Moroccan spice mix - Butter - A squeeze of lemon/lime juice - Salt and back pepper - Lemony couscous: - 1 tablespoon of olive oil - 125g of couscous - 150ml of chicken/vegetable stock - 1/2 of a lemon (with zest) - 1 lemon (juiced) - 25g of flaked almonds - A large handful of coriander leaves (chopped) Method: Preheat the oven to 200 degrees celsius. Cut rectangular pieces of foil big enough to wrap up each fillet of fish. Place the fillets on the foil and sprinkle them with the Moroccan spice mix, garlic, herbs, lemon slices and shallots. Squeeze a bit of lime/lemon juice over the fish, then add a dab of butter and season with salt and pepper. Pull up the sides of the foil and seal the fillets inside. Place the fillets on a baking tray and cook for 15 minutes or until it’s cooked through. Put the couscous in a heatproof bowl, season and pour in the stock. Cover and leave for 5-7 minutes. Stir through olive oil, lemon zest, juice, almonds and coriander with a fork, gently breaking apart any clumps of couscous. ©You Can Cook Ingredients: - 5 tablespoons of vegetable oil - 2 teaspoons of mustard seeds - 1 teaspoon of fenugreek seeds - 3 fresh green chillies (deseeded and thinly sliced) - 1 handful of curry leaves - 2 thumb-sized pieces of fresh ginger (peeled and coarsely grated) - 3 onions (peeled and chopped) - 1 teaspoon of chilli powder - 1 teaspoon of turmeric - 6 tomatoes (chopped) - 800g of mixed vegetables: potatoes, courgettes, peppers, sweet potatoes, spinach, chards, cauliflower, lentils, beans, chickpeas etc - 400ml of coconut milk - Salt and pepper to taste Method: Heat up the oil in a pan, then add the mustard seeds. Wait for them to pop and then add the fenugreek seeds, fresh green chillies, curry leaves and ginger. Stir and fry for a few minutes. Chop up the onions and add them to the pan. Cook for 5 minutes until the onions are light brown and soft, then add the chilli powder and turmeric. Add the chopped vegetables and cook for another 5 minutes. Chop up the tomatoes and add to the pan. Cook for a couple of minutes and then add the coconut milk. Simmer until the sauce has a creamy consistency and the vegetables are tender, adding extra water if necessary. Finally, season carefully with salt. Serve with rice, raita, poppadoms and mango chutney. ©You Can Cook Ingredients: - 200g of walnuts - 100g of cashews - 200g of dates - 600ml of coconut milk - 200g of sugar - 2g of powdered agar - 400g of tofu - 250ml of milk - 500g of bananas - 1 teaspoon of cinnamons - 1 tablespoon of vanilla essence - 1 tablespoon of date syrup Method: Base: Grind the nuts finely into a powder. Chop the dates finely and mix them in with the nuts. Press this into the base of a spring-form cake tin approximately 30cm in diameter. Filling: Heat up the coconut milk and sugar in a heavy-based saucepan. When it has nearly reached boiling point add the agar powder and simmer for 10 minutes. Turn off the heat once all of the agar has dissolved and allow it to cool slightly while preparing the rest of the ingredients. Blend the tofu into a paste and gradually add the milk in small amounts until it becomes a smooth cream. Similarly, blend the bananas with the cinnamon, vanilla essence and milk into a cream and then combine this with the tofu. Whisk the coconut milk into the mixture thoroughly. In order to check if the amount of agar is ok; place a spoonful of the mixture in the freezer for a few minutes and see if it sets. If it doesn’t, some more agar can be dissolved in some milk and mixed with the original mixture until the right consistency is obtained. Pour the mixture into the cake tin and refrigerate for at least 12 hours. Open the spring-form cake tin and cut it into pieces. Drizzle lightly with date syrup before serving. ©You Can Cook Ingredients: - 3 cups of amaranth puffs - 200g of dates (chopped and pitted) - 2 tablespoons of cocoa - 1/2 cup of tahini - 50g of sunflower seeds - 100g of dried apricots (chopped) - 100g of sultanas - 100g of walnuts (chopped) - 1 cup of dried coconut flakes Method: Put the dates in a large bowl and cover them with boiling water. Leave this to soak for 30 minutes. Strain the water off the dates into a separate bowl and mash them slightly. (Don’t throw the date water away, as you may need it if the mixture becomes too dry to work with). Add the tahini, cocoa, fruit, nuts and seeds to the dates and mix. Pour this over the amaranth puffs. Mix well and then roll handfuls of the mixture into balls, compacting them together. Finally, roll each ball in the dried coconut flakes and refrigerate. Serve. ©You Can Cook Ingredients: - 1 1/2 cups of flour - 3 tablespoons of cocoa - 1 teaspoon of baking soda - 3/4 cup of sugar - 1/2 teaspoon of salt - 1 tablespoon of apple cider vinegar - 1/3 cup of vegetable oil - 1 tablespoon of vinegar - 1 teaspoon of vanilla essence - 1 cup of chocolate soy milk Method: Preheat the oven to 180 degrees celsius. Prepare a 30cm square baking pan with greaseproof paper or grease it well with oil. Mix the dry ingredients together in a large bowl. In a separate bowl, mix the sugar, vanilla essence and oil together to remove any potential lumps, and then add the soy milk and vinegar. Stir this into the dry ingredients gradually and mix well. Bake for about 30 minutes. Serve. ©You Can Cook Ingredients: - 2 avocados - 200g of tofu - 200g of vegan dark chocolate (chopped finely) - 3 tablespoons of maple syrup - 1 tablespoon of liqueur (optional) Method: Blend all the ingredients (excluding the chocolate) in a food blender. The mixture should be smooth and homogenous. Melt the chocolate in a small saucepan by sitting it in a larger pot if hot water. This prevents the chocolate sticking and burning to the base of the saucepan. Once all the chocolate has melted, add this to the blender with the avocado cream and blend well. Pour into small serving dishes and refrigerate for 2 hours. Serve. ©You Can Cook Ingredients: - 2 cups of flour - 1 tablespoon of corn flour - 1 cup of sugar - 100g of dried figs (chopped) - 200g of almonds (soaked in water) - 1 teaspoon of baking soda - 1/2 teaspoon of salt - 1/2 cup of vegetable oil - 1 tablespoon of apple cider vinegar - 1 teaspoon of vanilla - 1 cup of soy milk Method: Preheat the oven to 180 degrees celsius. Prepare a 30cm square baking pan with greaseproof paper or grease it well with oil. Mix the dry ingredients together in a large bowl. Now blend the soaked almonds until they are smooth and creamy. In a separate bowl, mix the sugar and vegetable oil into a paste, then add the vanilla, soy milk and vinegar. Stir the wet ingredients into the dry ones and then add the almonds and figs, and stir the mixture well. Bake in the oven for 30 minutes and test with a clean knife. Citrus Syrup: Heat in a small saucepan one cup of orange juice, 1/2 cup of water, 1 tablespoon of lemon juice, 1/4 cup of sugar and 1 teaspoon of cinnamon. Bring to the boil and simmer for 5 minutes. Pour this over the hot almond cake and serve. ©You Can Cook Ingredients: - 13/4 cups of whole-wheat flour - 1 cup of tahini - 1 teaspoon of vanilla extract - 3/4 cup of sugar - 1 cup of nuts, e.g. cashews, walnuts and almonds - 1 cup of raisins - 1 teaspoon of baking powder - Cinnamon powder - 1 cup of orange juice Method: Preheat the oven to 140 degrees celsius. Prepare a baking tray by greasing it a little. Mix all the ingredients (excluding the orange juice). Then add the orange juice, mix well and bake immediately. This cake takes about 30 minutes to bake, check to see if it’s done by inserting a fork; if it comes out clean then it’s ready. Serve by lightly topping it with date syrup. ©You Can Cook Ingredients: - 1 cup of whole-grained vermicelli - 1 1/2 cups of 1st pressed coconut milk - 1 1/2 cups of 2nd pressed coconut milk - 5 tablespoons of jaggery - 3 tablespoons of raisins - 3 tablespoons of broken cashew nuts - 2 pinches of powdered cardamon Method: In a heated pan, roast the vermicelli at a low flame for 2-3 minutes, (oil should not be used for this). In a separate saucepan, heat the thinner coconut milk to a boil. When it begins to boil switch off the flame. Add the vermicelli and cover to keep the heat so that the vermicelli can soften in the milk. After 5 minutes, add all the other ingredients, stir well and taste. Add more sugar or cardamon if needed. Refrigerate till served. ©You Can Cook Ingredients: - 1 packet of black dates (with seeds) - 100g of walnuts - 100g of almonds - 1 tablespoon of sugar Method: Create a slit in the dates and carefully remove the seeds without breaking the dates. Stuff half of the dates with the walnuts. Stuff the other half with almonds*. *Pour boiling water over the almonds and wait 3-4 minutes. Peel them, and then grind them along with the sugar to make a paste. Roll the paste into little seed shaped ovals and stuff the remaining dates with these. Serve both varieties together. ©You Can Cook Ingredients: - 1 cup of whole-wheat flour - 1 cup of oat bran - 1 tablespoon of cornstarch - 2 teaspoons of baking soda - 1 teaspoon of all-spice - 1/2 teaspoon of cinnamon - 2/3 cup of grated carrots - 1/3 cup of slightly diluted date syrup or 1/3 cup of maple syrup - 1 cup of water - 1/4 cup of canola oil Method: Preheat the oven to 190 degrees celsius. In a large mixing bowl, combine all the dry ingredients and the grated carrots. Add all of the wet ingredients and mix well. Pour the batter into a lightly oiled muffin pan and bale for 25-30 minutes, or until an inserted toothpick comes out clean. Serve. ©You Can Cook Ingredients: - 400ml of coconut milk - 100g of dried figs Method: Soak the dried figs in the coconut cream for about an hour. Once the figs have swelled and softened, put the mixture in the blender and blend. Freeze, then once it has almost frozen it’s ready to serve. Variations: A variation of this recipe is using fresh lychees with lime and a dash of rosewater instead of the figs. Or alternatively, you can supplement the figs with bananas. ©You Can Cook Ingredients: - Fresh coconut milk - Bananas - Dates Method: Take approximately equal volumes of fresh coconut milk, ripe mashed bananas and dates, and blend in a blender. Freeze the mixture and let it set. Serve. Variations: You can try this with different nut-based milk, or even soy milk with a little sesame butter for creaminess. Dates can be replaced with other dried fruits which should be soaked in milk for a while before blending. Bananas can be replaced by any fruit with a similar consistency (mangoes, papayas etc). If you want to use a pineapple; add a little more sesame butter to make it more creamy. Nuts can be added if desired. Warning: This should be eaten within 12 hours of making it as it tends to crystallize if stored. ©You Can Cook Ingredients: - 1 onion or 1 small leek (finely chopped) - 1/2 stick of celery (finely chopped) - 2 medium-sized potatoes (finely chop one, and cube the other) - 285ml of milk - 1/2 teaspoon of black pepper - 1 tablespoon of fresh parsley (chopped) - 1 bay leaf - 150g-200g of smoked haddock or cod Method: Put all ingredients (apart from the fish) into a pan and bring to the boil. Turn down the heat and simmer for 15 – 20 minutes. Add more milk or water if needed to ensure the contents are covered. In the meantime, check your fish: remove any skin or bones and then cut or break into bite-size chunks. When the vegetables have cooked for about 12 – 15 minutes, add the fish and leave in for the remaining cooking time. Serve with some fresh bread. ©You Can Cook Ingredients: - 2 chicken breasts - 2 slices of Parma ham or cooked ham - 75g of mozzarella or Fontina cheese (sliced) - 2 garlic cloves (crushed) - 4 fresh basil leaves (finely chopped) - Salt and pepper - Seasoned flour - 1-2 eggs (beaten) - Breadcrumbs/semolina/polenta flour - Olive oil - Spicy Salad: - Watercress - Chicory - Rocket salad - Mustard dressing: – - 2 teaspoons of wholegrain mustard - 1 teaspoon of honey - 1 garlic clove (crushed) - 2 tablespoons of lemon juice or white wine vinegar - 6 tablespoons of olive oil - Salt and pepper Method: Preheat the oven to 220 degrees celsius. Lay a stretch of cling film on a chopping board. Put one of the chicken breasts on top, and then cover it with another layer of cling film. Bash the meat with a rolling pin to flatten and tenderise it. Cut the chicken laterally across to create a pocket in the side, then season with salt and pepper, and add the crushed garlic clove. Put in a slice of ham, the slices of mozzarella/fontina and the basil. Press the edges of the chicken well together to seal. Repeat with the other chicken breast. Put the seasoned flour onto a large plate. Beat the eggs and leave in a wide bowl. Spread some breadcrumbs/semolina/polenta on another plate. Heat the oil and butter in a large frying pan. Dip the whole of each fillet into the seasoned flour, then the beaten eggs. Finish it off by covering them with breadcrumbs/semolina or polenta. Fry for a few minutes on each side to seal. Bake on a greased baking tray for 15 minutes or until the meat is cooked through. Test with a sharp knife to check that the meat is white and moist. Tomato sauce: - 1-2 tablespoons of olive oil - 400g of chopped tomatoes - A pinch of sugar - 1 small onion (finely chopped) - 1 garlic clove (finely chopped or crushed) - Salt and pepper - Fresh or dried basil/oregano/thyme - Lemon juice Heat the oil gently in a pan, add the finely chopped onion and allow it to soften over low heat for 5-8 minutes. As soon as the onion starts softening add the garlic, either crushed or finely chopped and allow it to golden. At this point add a teaspoon of dry basil/oregano/thyme depending on which one you are using. Stir fry for a few seconds to allow the herb’s aroma to infuse with the oil and add the chopped tomatoes and a pinch of sugar. Season with a bit of sea salt and pepper. Simmer very gently for 15-20 minutes stirring occasionally. If it gets too thick, add a splash of water. Adjust seasoning and add a squeeze of lemon juice. Mustard dressing: - 2 teaspoons of wholegrain mustard - 1 teaspoon of honey - 1 garlic clove (crushed) - 2 tablespoons of lemon juice or white wine vinegar - 6 tablespoons of olive oil - Salt and black pepper Mix all the ingredients together in a jar. Close with a lid and shake well before use. Keep in a jar and store any excess dressing in the fridge. Spicy Salad: Put all the salad leaves in a bowl and drizzle with the mustard dressing. Stir well. Serve the chicken with the salad and tomato sauce. ©You Can Cook Ingredients: - 3 tomatoes - 3 red peppers - 1 onion - 203 tablespoons of vegetable oil - 200g of feta cheese - 3 eggs - Parsley (chopped) - Salt and pepper Method: Cut the ingredients into small pieces. Heat the oil in a frying pan, add the onions, then the peppers and tomatoes and cook for about 3-5 minutes. Add the cheese and eggs and cook for another 2-3 minutes. Sprinkle with parsley and season with salt and pepper. ©You Can Cook Ingredients: - Potatoes (cut into small cubes) - A few sprigs of fresh mint - 1 tablespoon of fresh coriander - 1 teaspoon of mango powder or ground cumin - 1 green chilli (finely chopped) - Salt and pepper - Butter - Yoghurt or milk for mashing Method: Boil the potatoes in plenty of water until they are very well-cooked. Then drain the water away and put the pan back onto the heat to dry them off a little. Meanwhile, mix the chopped mint, coriander, mango powder/cumin, chilli and salt and pepper together in a bowl with one tablespoon of yoghurt. Add some butter to the potatoes and the yoghurt mix and beat this all together. Serve hot, garnished with a sprig of mint or coriander. ©You Can Cook Ingredients: - 200g of butter - 200g of sugar - 200g of self-raising flour - 4 eggs (beaten) - 1 teaspoon of vanilla essence - 50g of melted chocolate - 1 tablespoons of cocoa - Chocolate Fudge Topping: - 150g of butter - 2 tablespoons of cocoa - 150g of icing sugar Method: Preheat the oven to 200 degrees celsius. Blend the sugar and butter. Add the eggs and whisk. Add vanilla essence. Add flour and mix lightly. Add the melted chocolate and cocoa, mix and place in two well-greased 20cm baking tins. Bake in the oven for approximately 20 minutes (check whether or not if it’s ready at the 10 minute mark with a skewer). Mix the ingredients for the chocolate fudge and spread over the cake, once it has cooled. ©You Can Cook Ingredients: - 8 rashers of streaky bacon - 8 pork sausages - 2 apples (cut into wedges) - Potatoes and sweet potatoes (chopped into chunks) - Onions (chopped into quarters) - Optional Ingredients: - Red onions - Parsnips - Swedes - Beetroots Method: Preheat the oven to 220 degrees celsius. Wrap the bacon around the sausages. Put the sausages and vegetables into a baking dish. Drizzle a little oil over the sausages and vegetables. Cook for 25 minutes. Add the apples, stir and cook for 10 more minutes. Serve with salad. ©You Can Cook Ingredients: - 1 red onion (chopped) - 2 garlic cloves (chopped) - 2 teaspoons of cumin - 1 teaspoon of turmeric - 400g of lamb shoulder (minced or diced) - Coriander (chopped) - Tomatoes (chopped, not tinned) - 1 red pepper (sliced) - Stock/boiling water - Salt and pepper Method: Sizzle the onion and garlic cloves. Add the cumin, turmeric and coat. Add meat and seal. Add the coriander, chopped tomatoes and water to make a gravy. Simmer for 10 minutes and add the pepper. Season and serve with rice. ©You Can Cook Ingredients: - 200g of digestive biscuits - 60g of butter - 1 lemon - 300g of medium-fat cream cheese - 75g of caster sugar - 150ml of double cream - 1 punnet of strawberries (sliced or cut into quarters) - 25g of icing sugar - 1 lime Method: Put the biscuits into a food bag and then crush them into crumbs with a rolling pin. Melt the butter in a pan over a low temperature, remove the pan from the heat and then add the biscuit crumbs, stirring with a wooden spoon until it has been completely mixed together. Tip the mixture into a 20cm spring form cake tin, using the bottom of a glass to flatten. Chill in the fridge for around 20 minutes. Mix the cream cheese and sugar in a bowl and then whisk in the double cream. Pour in the lemon juice and zest and whisk until creamy. Make sure the biscuit base is properly chilled, then remove it from the fridge, pour the cream cheese mixture on top and spread evenly. Put the cake in the fridge and chill for a couple of hours. Cut the strawberries into quarters and put them in a bowl with icing sugar and a drizzle of lime juice. Remove the cake from tin and decorate it with strawberries and lime zest. Serve cold. ©You Can Cook Ingredients: - A generous handful of okra (whole) - A generous handful of green peas - A generous handful of diced tomatoes - 200g of tomato sauce - 1 large diced onion - 3-4 garlic cloves (crushed) - Dried mint - 1/2 a bunch of parsley (chopped) - 1 large potatoes (peeled and cubed) - 300-400g of lamb shoulder (cubed) - 1-2 bell peppers (cubed) - 1 aubergine (cubed) Method: Mix all the ingredients in a casserole dish. Cover and cook in a non-preheated oven at max temperature for 1 hour. Turn down the temperature to 180 degrees celsius and continue cooking for another hour. Serve sprinkled with fresh parsley. You Can Cook © Ingredients: - 1 cup of whole-wheat flour - 1 cup of oat bran - 1 tablespoon of cornstarch - 1 teaspoon of baking soda - 1 teaspoon of baking powder - 1 teaspoon of all-spice - 1/2 teaspoon of cinnamon - 2/3 cup of grated carrots - 1/3 cup of slightly diluted date syrup or maple syrup - 1 cup of water - 1/4 cup of canola oil Method; Preheat the oven to 190 degrees celsius. In a large mixing bowl, combine all the dry ingredients and the grated carrots. Then add all the of the wet ingredients in and mix well. Pour the batter into a lightly oiled muffin pan and bake for 25-30 minutes, or until an inserted toothpick comes out clean. Serve warm, or at room temperature. ©You Can Cook Ingredients: - 1 large chicken breast (approximately 180g) - 1 bunch of fresh coriander - 2 large cloves of garlic - A small piece of fresh ginger - 8 spring onions - 1 fresh red chilli - 1 lime - 100g of dried egg noodles - Vegetable oil - 2 tablespoons of unsalted cashew nuts - 1 tablespoon of icing sugar - Freshly ground black pepper - A large handful of beansprouts - A large handful of mange tout - 1 tablespoon of soy sauce - 1 teaspoon of fish sauce Method: Cut the chicken breast into 1cm thick strips. Pick the coriander leaves and finely slice the stalks. Peel and finely slice the garlic and ginger. Trim and finely slice the spring onions. Deseed and finely slice the chilli. Cut the lime into wedges. Cook the noodles in boiling water according to the packet instructions. Drain under cold water, then drizzle a little oil over it and put it to one side. Toss the cashew nuts with a tablespoon of water and icing sugar. Then drop them into a hot saucepan and cook, shaking and tossing constantly, until the nuts become sticky and golden. Tip the nuts into a bowl to cool, then roughly chop or bash with a pestle and mortar. Heat some vegetable oil in a frying pan or wok large enough to hold all the ingredients. Season the chicken with black pepper and stir-fry in oil for 2-3 minutes, or until its almost cooked. Add the coriander stalks, garlic, ginger and cook for another minute. Add the spring onions, mange tout, beansprouts and stir-fry for a couple of minutes. Then add the cooked noodles and coriander leaves. Keep stir-frying until the noodles are warmed through and the chicken is perfectly cooked. Stir through the soy and fish sauce and remove from the heat. Sprinkle nuts over it and serve with lime wedges on the side for squeezing over it. ©You Can Cook Ingredients: - 225g of plain and whole-wheat flour - 75g of butter - 110g of brown sugar Method: Preheat the oven to 180 degrees celsius. The choice of fruit comes down to your own personal preference. Place the flour in a mixing bowl, then add the butter and rub it into the flour using your fingertips. When it looks like breadcrumbs, add the sugar and stir together. Chop up the fruit of your choice and place in a pan with raisins (optional), and 1 teaspoon of sugar and some spices. Add 2 tablespoons of water and simmer till soft. Place the fruit at the bottom of an oven-proof dish and spread the topping evenly over the fruit. Cook for approximately 30 minutes at 180 degrees celsius until it becomes brown on top. Serve it warm or at room temperature. ©You Can Cook Ingredients: - Puff pastry (home or ready made) - 1 potato - Eggs - For the leek and haddock filling: - Haddock - White sauce - Butter - Leeks (chopped) - Flour - Milk - For the chicken and mushroom filling: - Chicken - 1 onion - Flour - Milk Method: Preheat the oven to 180 degrees celsius. Grease the tin or dish you wish to use. Roll out the puff pastry on a floured surface until it’s 5mm or so thick, and then line the dish. Grate the potato and place some in the bottom, on top of the pastry. This prevents the pastry from getting soggy. Fill and cover the top with pastry. Leek and Haddock filling: Cook the fish for 2 minutes in 445ml of milk. Strain and keep the milk for the white sauce. Melt butter in a pan, add the chopped leeks and melt. Add 1 tablespoon of flour and stir to absorb the butter. Add the milk gradually, and stir to thicken the flour. It needs to simmer for 5 minutes. Add the fish and switch the heat off. Chicken and Mushroom filling: Melt the onion in the butter till transparent (If you’re using uncooked chicken, add it to the onion and seal). Add 1 tablespoon of plain flour and mix in the juices. Add 445ml of milk gradually and stir to thicken. Simmer for 5 minutes to cook the flour. (If you’re using cooked chicken, add it now). Fill the pies and brush the top of the pastry with beaten eggs. Place the pies in the oven for 30-40 minutes. (Depends on individual oven temperatures). Serve. ©You Can Cook Bulgarian “Drob Sarma” is a main course made with chopped lamb’s liver and rice topped with a savoury egg ‘custard’ known as kalifka. Ingredients: - 450g of lamb’s liver (washed, trimmed and chopped) - 2 tablespoons of butter - 2 bunches of green onions - 1/2 cup of long-grain white rice - 2 cups of hot beef stock - 1 tablespoon of chopped fresh mint - 2 large eggs (beaten) - 1 cup of plain yoghurt Method: Preheat the oven to 350 degrees celsius. Sauté the liver in butter, in a casserole dish. When it’s nearly done, add the onions and sauté for a few minutes. Add rice and sauté, stirring well. Add the stock, salt and pepper to taste and mint. Bring to the boil, cover and simmer for 20 minutes. Remove the lid, combine the eggs with yoghurt to make the custard and spread it over the liver-rice mixture. Place in the oven and bake for 10-15 minutes, or until the custard is golden-brown. Serve. You Can Cook © Ingredients: - 25g of butter - 1 onion (finely chopped) - 1 handful of rosemary leaves (roughly chopped) - 3 garlic cloves (crushed) - 1 large carrot (finely chopped) - 1 celery stick (finely chopped) - 1 teaspoon of dried oregano - 900g of minced beef - 800g of chopped tomatoes (tinned x2) - 4 tablespoons of tomato puree - Sugar - A handful of fresh basil (roughly chopped) - Water or stock - Lemon juice - 750g – 1kg of spaghetti - Freshly grated parmesan cheese - Salt and pepper Method: Melt the butter in a large saucepan, then add the onion, garlic and rosemary. Cook gently for 5 minutes till soft and translucent. Add the carrot and celery, and cook for another 5 minutes. Put in the mince and brown it, while stirring continuously. Turn up the heat and add the tinned tomatoes, tomato puree, oregano, sugar, salt, and pepper. Stir. (Add water or stock if it becomes too dry). Reduce the heat, partially cover your pan and simmer the sauce for 30 minutes minimum. Taste and adjust the seasoning, adding a squeeze of lemon juice if you would like. Boil a large saucepan of salted water. Hold the spaghetti in the pan, lowering the heat as it softens. Add a drizzle of oil to prevent it from sticking. Boil for 12-15 minutes, then pick out a piece to check if it’s tender. Drain in a colander once cooked. Just before serving, add the basil to the sauce. Serve in bowls with grated cheese on top, and potentially a salad as a side dish. You Can Cook © Ingredients: - 4 ripe bananas - 2 tablespoons of butter - 4 tablespoons of honey - 1 teaspoon of cinnamon - Crème fraîche - Toasted almond flakes - Toasted desiccated coconut - Salt Method: Peel the bananas and cut them into thick slices. Put a frying pan over a medium heat and add butter, honey, cinnamon and a pinch of salt. Lay down the banana slices and fry for 4-5 minutes on each side (keep an eye on the heat and turn it down if it browns too quickly). You want enough heat to caramelize and brown the slices, but you don’t want to burn them. Once they’re cooked you can enjoy them as they are, or topped with toasted almond flakes/desiccated coconut and a dollop of crème fraîche. You Can Cook ©
1.1 1.2 1.3 1.4 2.1 3.1 3.2 3.3 3.4 4.1 5.1 5.2 5.3 6.1 7.1 7.2 7.3 7.4 7.5 8.1 9.1 9.2 9.3 9.4 9.5 10.1 11.1 11.2 11.3 11.4 11.5 11.6 11.7 12.1 13.1 13.2 13.3 13.4 13.5 13.6 13.7 13.8 13.9 14.1 15.1 15.2 15.3 15.4 15.5 15.6 15.7 16.1 17.1 17.2 17.3 17.4 17.5 18.1 19.1 19.2 19.3 19.4 19.5 19.6 19.7 19.8 19.9 19.10 20.1 21.1 22.1 22.2 22.3 22.4 22.5 22.6 22.7 23.1 24.1 24.2 25.1 25.2 25.3 25.4 25.5 26.1 27.1 27.2 27.3 27.4 28.1 29.1 29.2 30.1 31.1 31.2 31.3 31.4 32.1 33.1 33.2 33.3 33.4 33.5 33.6 33.7 33.8 34.1 35.1 36.1 36.2 36.3 36.4 36.5 36.6 36.7 37.1 37.2 37.3 37.4 37.5 37.6 37.7 38.1 39.1 39.2 39.3 40.1 41.1 41.2 41.3 41.4 41.5 41.6 42.1 42.2 42.3 42.4 42.5 42.6 42.7 43.1 44.1 45.1 45.2 46.1 47.1 48.1 48.2 48.3 48.4 48.5 48.6 48.7 48.8 49.1 50.1 50.2 50.3 51.1 51.2 51.3 51.4 51.5 51.6 51.7 51.8 52.1 53.1 53.2 53.3 53.4 53.5 53.6 53.7 54.1 55.1 56.1 56.2 56.3 56.4 56.5 56.6 57.1 58.1 59.1 59.2 59.3 59.4 59.5 59.6 59.7 59.8 60.1 61.1 61.2 61.3 61.4 61.5 62.1 63.1 63.2 63.3 63.4 63.5 63.6 65.1 65.2 66.1 67.1 67.2 67.3 67.4 68.1 69.1
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!