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Phase 1 Phase 2 - Breaded Chicken Cutlets - Egg White Omelet with Spinach - Lemon Garlic Sirloin Toss - Spaghetti Bolognese - Peppercorn Steak With Tomato - Red Cabbage Salad - Japanese Cucumber Salad - Baked Ribbon Zucchini - Asparagus Prawn Stir Fry - Curry Prawns - San Choy Bow - Baked Thai Lime Cod - Chicken, Spinach, Tomato Soup - Chicken Apple Slaw - Curry Chicken Phase 3 Bacon and Egg Tartlets Ingredients - 1 quantity short crust pastry (see related recipe) - 1/2 cup (50g) finely grated parmesan - 1 tablespoon vegetable oil - 200g bacon, cut into 3mm strips width ways - 100g English spinach leaves, washed - 2 tablespoons thin cream - 18 quail eggs (see note) - 1/2 teaspoon smoked paprika Step 1 Make 1 quantity short crust pastry adding parmesan to the flour and butter in step 1. Step 2 Heat oil in a medium non-stick frying pan over high heat. Add bacon and cook, stirring, for 5-6 minutes or until golden. Drain on paper towel. Step 3 Cook spinach in salted boiling water for 20 seconds or until it wilts. Refresh in iced water. Drain, then wrap in a clean tea towel and squeeze to remove as much liquid as possible. Combine spinach and cream in a food processor. Season with salt and pepper and process for 1-2 minutes or until smooth. Set aside. Step 4 Preheat oven to 200°C. Grease and flour nine 6cm-diameter (base measurement) tartlet tins. Use a round 6.5cm-diameter pastry cutter to cut pastry into 18 discs. Place on an oven tray lined with baking paper. Place in the fridge for 15 minutes. Step 5 Working with 9 pastry discs at a time, place 1 disc into each tartlet tin and use your thumbs to press the pastry so that it sits 5mm above the edge of the tin. Prick bases with a fork, then place another nine tartlet tins on top, pressing down to sit neatly inside the pastry cases. Bake tartlets in oven for 10-15 minutes or until lightly golden. Remove tartlet cases from tins and set aside. Grease and flour tartlet tins and repeat with remaining pastry discs. Step 6 Spoon 1 teaspoon of spinach mixture into each pastry case and make a well in the centre. Crack 1 quail egg into each tartlet, top with a tablespoon of bacon and sprinkle with smoked paprika. Place tartlets on a heavy-based oven tray, then bake for 8 minutes or until egg is just set. Remove tartlets from cases and serve warm. Banana pancakes Ingredients - 200g (1 1/3 cups) self-raising flour - 1/2 teaspoon baking powder - 55g (1/4 cup) caster sugar - 2 eggs - 250g mashed banana - 330ml (1 1/3 cups) buttermilk - 40g butter, melted - Olive oil spray - 500ml (2 cups) thickened cream - 190g Nestle Caramel Top n Fill - 1 banana, thinly sliced diagonally - 3 passion fruit, halved Step 1 Sift the flour and baking powder into a large bowl. Stir in the sugar and make a well in the center. Add the eggs, mashed banana, buttermilk and butter. Whisk until smooth. Step 2 Heat a large non-stick frying pan over medium-high heat. Spray pan with oil. Drop three 1/4 cupful’s of batter into pan, allowing room for spreading. Cook for 2-3 minutes or until bubbles appear on the surface. Turn and cook for 1 minute or until golden. Transfer to a plate and cover with foil to keep warm. Repeat, in 3 more batches, with the remaining batter. Step 3 Use an electric beater to beat the cream in a bowl until firm peaks form. Place the caramel in another bowl. Whisk until smooth. Fold into the cream to create a swirled effect. Step 4 Place 1 pancake on each plate. Top with some caramel cream. Top each with another pancake and some more caramel cream. Repeat to make a stack of 3 pancakes on each plate. Top with sliced banana and passion fruit pulp. Banana split Ingredients - 1 banana, peeled, cut lengthways - 2 scoops vanilla ice-cream - 3 pecans, chopped Homemade chocolate sauce (Makes 2/3 cup) - 100g dark chocolate, broken into squares - 1/4 cup thickened cream - 1 tablespoon Kahlua, optional Step 1 To make chocolate sauce: Place chocolate and cream in a microwavesafe jug. Microwave, uncovered, on HIGH (100%) power for 2 to 3 minutes, stirring every minute with a metal spoon or until smooth. Stir in Kahlua, if desired. Step 2 Place banana slices on a plate. Top with scoops of ice-cream. Step 3 Drizzle with chocolate sauce. Sprinkle with nuts. Serve. English Muffin Mini’s Ingredients - 1 English muffin - 4 eggs, scrambled - butter - 5 strips of bacon, cooked & crumbled/chopped - 2-3 green onions, chopped - 1 teaspoon minced garlic - 1/2 - 3/4 cup of shredded Colby cheese (depending on how cheesy you want it) - salsa Step 1 Lightly butter the inside of 6 individual cupcake/muffin spots in your muffin pan. Step 2 Butter 1 English muffin and cut it into small bite sized pieces. Place the cut pieces of English muffin into the bottoms of your greased muffin tin. Place under the broiler for about 3-5 minutes or until the English muffin starts to brown slightly. Remove from oven and set aside. Step 3 Put 1/2 tablespoon of butter into a medium skillet and cook your scrambled eggs with 1 teaspoon minced garlic mixed in until they are done. Step 4 Spoon your eggs evenly into the 6 spots that are already filled with your toasted English muffin pieces. Step 5 Top your egg mixture with shredded cheese and green onions. Step 6 Place in the oven under the broiler and cook until the cheese is melted and just about starts to bubble. Step 7 Remove from the oven and top with your crumbled/chopped bacon. Step 8 Add about 1/2 tablespoon of salsa to the top of each English Muffin Breakfast Mini and serve right away! Fettuccine with lemon tuna and capers Ingredients - 400g dried fettuccine pasta - 1 lemon - 60ml (1/4 cup) olive oil - 1 x 400g can diced tomatoes - 3 shallots, ends trimmed, thinly sliced - 1 garlic clove, crushed - 1 x 425g can Italian-style tuna in oil, undrained, flaked - 2 tablespoons capers, rinsed, coarsely chopped - 1/3 cup chopped fresh continental parsley Step 1 Cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Drain. Step 2 Meanwhile, use a zester to remove rind from the lemon. (Alternatively, use a vegetable peeler to peel the rind from the lemon. Use a small sharp knife to remove the white pith from the rind. Cut rind into very thin strips.) Juice the lemon. Heat the oil in a large frying pan over medium heat. Add tomato, shallot and garlic. Cook for 2-3 minutes. Add the lemon juice, tuna, capers and half the parsley. Cook for 5 minutes or until the sauce thickens. Season with pepper. Step 3 Add the pasta to the tuna mixture and toss to combine. Divide the pasta mixture among serving bowls. Top with the lemon rind and remaining parsley to serve. Sticky pork ribs Ingredients - 800g pork spare ribs - 1 teaspoon peanut oil - 1 1/2 teaspoons five-spice powder - 1/2 cup firmly packed brown sugar - Thinly sliced green onion, to serve Step 1 Preheat oven to 250°C/230°C fan-forced. Place a wire rack in a roasting pan. Pat pork rind dry with paper towel. Score rind with a sharp knife. Combine oil, 1 teaspoon five spice and 1 teaspoon salt in a bowl. Rub oil mixture into pork rind. Season with pepper. Slice between bones into 3 pieces. Step 2 Place pork, rind side up, on prepared rack. Roast for 10 minutes or until rind starts to crackle. Reduce oven to 200°C/180°C fan-forced. Roast for 15 minutes or until pork is just cooked through. Step 3 Meanwhile, combine sugar, remaining five spice and 1/4 cup cold water in a saucepan over low heat. Cook, stirring, for 5 minutes or until sugar has dissolved. Increase heat to high. Bring to the boil. Reduce heat to medium. Simmer for 8 minutes or until thickened. Step 4 Drizzle pork with sauce and Sprinkle with onion. Serve with a fried rice. Vanilla slice Ingredients - 1 1/4 cups milk - 300ml thickened cream - 4 egg yolks - 1/2 cup caster sugar - 1 teaspoon vanilla essence - 1/3 cup cornflour - 1/3 cup custard powder - 60g butter, chopped - 2 sheets frozen puff pastry, partially thawed Passion fruit icing - 1 1/2 cups icing sugar mixture - 10g butter, melted - 2 tablespoons passion fruit pulp (see note) Step 1 Place milk and cream in a saucepan over medium heat. Cook, stirring, for 10 minutes or until almost simmering (don't boil). Step 2 Using an electric mixer, beat yolks, sugar and vanilla until thick and creamy. Add cornflour and custard powder. Beat until smooth. Gradually beat in milk mixture. Return mixture to pan. Cook, stirring, over low heat, for 6 to 8 minutes or until mixture boils, thickens and coats the back of a wooden spoon. Remove from heat. Stir in butter until melted and smooth. Place in a bowl. Cool slightly. Cover surface with plastic wrap. Set aside for 1 hour to cool. Step 3 Preheat oven to 200°C/180°C fan-forced. Line 2 baking trays with baking paper. Place 1 pastry sheet on each prepared tray. Bake for 15 to 20 minutes or until puffed and golden. Cool for 5 minutes. Cover with a tea towel. Using hands, gently press pastry to flatten. Step 4 Lightly grease a 6cm-deep, 23cm (base) square cake pan. Line base and sides with baking paper, allowing 3cm overhang on all sides. Place 1 pastry sheet in prepared pan. Pour custard over pastry. Top with remaining pastry sheet. Cover. Refrigerate for 4 hours or until set. Step 5 Meanwhile, make icing Place icing sugar and butter in a bowl. Stir in passionfruit pulp until a spreadable consistency forms. Spread icing over slice. Refrigerate for 10 minutes or until set. Lift slice from pan. Cut into 16 squares. Serve. You will need about 2 passionfruit. White wine braised lamb with barley Ingredients - 1 tablespoon olive oil - 6 lamb shanks, French trimmed - 3 tomatoes, coarsely chopped - 2 celery sticks, coarsely chopped - 1 brown onion, coarsely chopped - 3 dried bay leaves - 2 sprigs fresh rosemary, leaves picked - 500ml (2 cups) Salt-reduced Chicken Stock - 185ml (3/4 cup) white wine - 110g (1/2 cup) pearl barley - 2 tablespoons chopped fresh continental parsley Step 1 Heat the oil in a large frying pan over medium-high heat. Cook lamb shanks in 2 batches, turning, for 5 minutes or until brown. Place in a large roasting pan, in a single layer. Step 2 Add tomato, celery, onion, bay leaves and rosemary. Add stock and wine. Season. Cover with foil. Bake at 150°C for 2 1/2 hours. Remove foil. Bake for 30 minutes or until the lamb is golden. Step 3 Use tongs to transfer the lamb shanks to a large bowl, then use a slotted spoon to transfer the vegetables to the bowl. Cover the bowl with plastic wrap. Place in the fridge. Step 4 Pour the liquid into a large jug. Cover with plastic wrap and chill for 4 hours or overnight. This hardens the surface fat so it’s easy to remove. Step 5 Use a spoon to remove and discard the fat. Melt the braising liquid in a large saucepan over high heat. Bring to the boil. Step 6 Reduce heat to medium. Add lamb mixture and barley. Cook, stirring occasionally, for 20 minutes or until barley is tender. Top with parsley. Breaded Chicken Cutlets Ingredients - 100g chicken - 1 grissini (ground into powder) - 1 Tomato chopped into small cubes - 1/2 Cup homemade chicken broth - 1/4t garlic powder - 1/4t paprika - 1/4t poultry seasoning (optional - 1/4 t cayenne (use less if you want them less spicy) salt/pepper to taste Step 1 Preheat pan over MED heat Step 2 In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use zip lock bag.) Step 3 Add chicken to seasonings and fully coat Step 4 Add half of broth and chicken to pan. Step 5 Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off. Step 6 Add chopped tomato over the top Step 7 Serve immediately. Egg White Omelet with Spinach Ingredients - 2 large egg whites - 1 cup fresh spinach - salt and pepper to taste - crushed red pepper flakes Step 1 Heat a non-stick pan over medium heat Step 2 Scramble the egg whites lightly. Step 3 Pour the egg whites into the pan. Step 4 Season with salt and pepper. Step 5 Place the spinach on top of the egg and allow to cook until the spinach starts to wilt. Step 5 Flip one half of the eggs over the other to form an omelet Step 6 Sprinkle with red pepper flakes and serve. Lemon Garlic Sirloin Toss Ingredients - 100grams Steak, cubed - 2 Clove Garlic -- finely chopped - 1 Onion wedged - Onion powder to taste - Salt & fresh ground pepper to taste Step 1 Season steak with garlic and onion powders. Step 2 Slide the beef and onion wedges onto skewers Step 3 Top with salt and fresh ground pepper Step 4 Cook on a hot barbecue or in oven Step 5 Skewers do best when elevated or placed on foil to prevent burning and sticking Step 6 you can add a sugar free sauce if you wish to do so. Spaghetti Bolognese Ingredients - 500 grams Lean ground beef - 1 diced tomatoe - 1 Clove of garlic - 1 Onion - 1/ basil - Pinch of oregano - 1 bag of hcg diet approved Noodles - You can buy these from our website Step 1 Chop the onion and garlic finely. Step 2 Preheat a frying pan and add the lean mince beef. Step 3 Once the lean mince beef is browned drain off any excess fat. Step 4 Add the beef, onion and garlic to the frying pan and fry until soft. Step 5 Add the chopped tomatoes. Step 6 Leave to simmer for 6 minutes stirring occasionally. Step 7 Prepare the Noodles as per packet instructions. Step 8 Add the Noodles to the frying pan Step 9 Stir thoroughly for 2 minutes. Peppercorn Steak With Tomato Ingredients - 100 grams of Lean Steak - 1 tsp. Lemon Juice Sea Salt Black Pepper pepper blend seasoning - 1 Small - Med Fresh Tomato Step 1 Brush lemon juice on both sides of the raw meat. Step 2 Then sprinkle and gently 'press' the other seasonings (salt, pepper, and hot pepper blend seasoning, into the sides of the meat. Step 3 Grill or broil the steak to your preference. Then slice the fresh tomato into thin slices, serve. Red Cabbage Salad Ingredients - 1/2 head red cabbage - 1/4 cup apple cider vinegar - 3 tablespoons lemon juice - 1/4 teaspoon onion powder - 1/4 teaspoon garlic powder - 1 clove finely minced garlic - 1 tablespoon finely minced onionM - Cayenne pepper to taste - Salt and black pepper to taste Step 1 Combine spices with liquid diet Ingredients. Step 2 Coat cabbage thoroughly with dressing and marinate for 1-2 hours or over night to blend flavours. Japanese Cucumber Salad Ingredients - 1 medium Cucumber sliced/diced - 2 tablespoons apple cider vinegar - 1 tbsp. Fresh lemon Juice - 1 tsp. finely minced onion - Cayenne Pepper to taste Step 1 Mix ingredients together, marinate for 15 minutes or more and serve chilled. Baked Ribbon Zucchini Ingredients - 250 gm Zucchini - Seasoning mix (smokey bbq, Italian, thai etc Step 1 Preheat oven to 200 degrees celsius. Step 2 Line baking tray with baking paper. Step 3 Slice Zuchini lengthwise with potato peeler. Step 4 Lay ribbons of zucchini on baking tray. Step 5 Sprinkle with seasoning. Step 6 Bake for 5 – 10 minutes. Asparagus Prawn Stir Fry Ingredients - 100g prawn meat (head and tailed removed) (Lobster or Crab) - 1-2 cloves minced garlic - Asparagus (15 spears) - 1 T fresh ginger Step 1 Add prawns, garlic, and ginger into pre-heated frypan. Step 2 Stir fry for 3-5 mins. (If needed, add small amount of water) Step 3 While that cooks, snap ends off of asparagus. Cut asparagus into 5cm pieces. Step 4 Remove prawns from frypan and add asparagus. Step 4 Stir fry for 2-3 mins. Step 5 Re-add prawns to pan and heat for 1 minute to heat through. Curry Prawns Ingredients - 100g prawn meat (head and tail removed) - 1/2 tsp garlic paste (2 cloves minced) - 1/8 cup water - 1/2 tsp curry powder - 1/4 tsp cumin - salt/black pepper (to taste) Step 1 Preheat frypan over MED heat. Step 2 Add garlic. Cook until translucent. Step 3 Add prawn meat, seasonings, and water. Mix & stir fry until cooked through. San Choy Bow Ingredients - 500 g Chicken mince (Veal or Beef) Water - 3 Tbsp. Tamari sauce (Chang's, Fountain, Ayam) - 3 Tbsp. Fish sauce gluten free (Chang's) - 1 tsp. Ginger, grated - 2 Garlic cloves, minced - ½ cup fresh chopped coriander - 3 cups Iceberg lettuce'(keep 3 small leaves shred the rest finely) OR 2 cups Cabbage Step 1 Mix tamari and fish sauce in a jug. Step 2 Stir fry the mince until half-browned. Step 3 Mix chicken mince with water until absorbed. (this will help soften the proteins in the meat and improve the finished. (texture) Step 4 Add ginger, garlic, coriander, tamari and fish sauce. Step 5 Continue simmering to reduce sauce. (Divide into 5 portions) freezes well. Serve Fill 3 small lettuce cups with shredded lettuce divide the single portion of Meat over the lettuce. Baked Thai Lime Cod Ingredients - 100g white fish fillet / Cod - 2 slices fresh ginger - Small bunch coriander - Juice 1 lime - Zest ½ lime - Chilies (to taste) - 2 garlic cloves - ¼ tsp. salt - Square of foil Step 1 Preheat oven 180. Step 2 Chop coriander, chillies, garlic and lime zest. Step 3 Place fish fillet on foil square. Step 4 Cover in chopped ingredients. Step 5 Squeeze over lemon. Step 6 Add salt. Step 7 Fold foil up to create a sealed pocket. Step 8 Place foil pack on oven proof dish. Step 9 Bake 10 – 15 minutes. Chicken, Spinach, Tomato Soup Ingredients - 1 Cup fat free Chicken Broth - 2-4 cups Water (depending how thin you like your chicken broth) - 425g can Diced Tomatoes - 2 cups fresh Baby Spinach, washed and chopped - 100g Chicken breast minced Garlic Basil Oregano - Salt and Pepper to taste Step 1 Combine all ingredients into saucepan over med-hi heat, adding spinach last. Step 2 It only needs to simmer for 2-3 minutes. Step 3 You can also add a packet of angel hair approved HCG Diet noodles if you wish. Chicken Apple Slaw Ingredients - 1.5 cups Cabbage, shredded - 500g Chicken, cooked and diced - 1 Apple, diced - 1 tsp. Mustard - 1 Tbsp. Apple Cider Vinegar - 5 drops pure natural liquid stevia which you can buy from our store Step 1 Mix mustard, Apple Cider Vinegar and stevia in a container large enough to hold the other ingredients. Step 2 Add cabbage, apple and chicken and toss to coat. Step 3 Eat immediately or refrigerate for later. Curry Chicken Ingredients - 1/4 cup Chicken Broth - 1/4-1/2 cup Water - 1/2 cup Sugar free Tomato Sauce Curry Powder - 1/3 cup Onion, chopped - 500g Chicken Breast, diced Step 1 In a medium pot or pan, heat broth, water and tomato sauce. Step 2 Stir in curry powder. Step 3 Add onion and cook until chicken is done. Step 4 Remove chicken and continue simmering broth until it reduces and thickens into a sauce. Step 5 Pour over chicken. Beef & Cheese Cucumber Stack Ingredients - Slices of Cucumber - Cold Cuts (low sodium) - Sliced Cheese Step 1 One slice of cheese and meat makes about 4 stacks you can spear them with a jazzy food pick. Step 2 Pre-cut the cucumbers the night before and place in a Zip lock bag in fridge. Stuffed avocado Salmon Ingredients - 1 ripe avocado - 1/2 cup chopped cucumber - 1 cup cooked salmon - Zest and juice of 1 lemon - Salt to taste Step 1 Cut avocado in half along its length and remove the stone. Step 2 Gently scoop out the insides, taking care not to break the skin's shell. Step 3 In a bowl, mash the avocado flesh with a fork, then add the cucumber, flaked salmon and lemon juice. Step 4 Mix well and season to taste. Step 5 Fill the avocado shells with the mixture and garnish with the lemon zest. Broccoli Cheese Soup Ingredients - 4 cups (or 1 carton) chicken broth - 4 cups broccoli florets - 1/2 cup heavy cream - 1 cup shredded cheese Step 1 Pour broth into a large saucepan and add broccoli. Step 2 Bring to a boil and cook about 5 minutes, until broccoli is tender but still a little on the crunchy side. Step 3 Scoop out some of the smaller pieces and set them aside. Step 4 Put the rest into the blender and puree. Step 5 Add reserved broccoli, cream and cheese. Step 6 Serve. Greek Yogurt with Berries Ingredients - 3/4 cup of Greek Yogurt (0% Fat) - 1/2 cup of Berries (Blueberries, Blackberries, Raspberries and/or Strawberries) - 10 drops of Pure stevia which you can buy from our website - 1 teaspoon Lemon Juice Step 1 Preparing the berries about 1 hour before. Step 2 Slice the larger berries into smaller pieces, such as strawberries or large blackberries. Step 3 Place all the berries into a small bowl, top with lemon juice and drop with stevia. Step 4 Allow the berries to macerate for about an hour, mixing every 15 minutes. Step 5 Once the berries are broken down and juicy add the Greek yogurt, mix well. Step 6 Enjoy Avocado Egg Cup Ingredients - 1 x Avocado - 2 x fresh 60g eggs - Handful of cut shallots - Cayenne pepper or paprika to taste Step 1 Remove stone from the middle of the avocado Step 2 Scoop out some of the avocado to make the hollow a little larger. Step 3 - Crack an egg into the middle of the avocado, bake in Medium oven till egg cooked to your liking. Stuffed Mushrooms Ingredients - 6 very large field Mushrooms - 75g butter, at room temperatue, plus extra for greasing - 1 heaped tbsp chopped fresh parsley - thyme leaves - 4 lean pork and herb sausages, skinned - 1 large tomato, diced - 6 tbsp coarsely grated Cheddar Step 1 The night before, remove the mushroom stalks and chop finely. Clean the caps and place gill-side up in a lightly greased roasting tin. Mix the butter, thyme and some seasoning and spread over each one. Scatter with the stalks. Step 2 Pull the sausage meat into small pieces and pile onto the mushrooms with the tomato. Season lightly, cover and chill overnight. Step 3 The next morning, preheat the oven to 190°C/fan170°C. Bake for 15 minutes or until the sausage is lightly golden and the mushrooms have softened. Remove, sprinkle each mushroom with cheese and bake for a further 5 minutes. Mango Chicken Salad Ingredients - 4 Chicken Breasts (120gms each), fat and sineew trimmed, season to taste - 6 tblsp Olive oil - 1/2 red capsicum - 1/2 Tomato - Juice 1 lime - Thai Red Chilli, seeded and chopped - Small handful of fresh coriander, roughly chopped - 2 small ripe mangoes - 150 gms mixed salad leaves Step 1 Steam the chicken breasts for approx 7-8 mins (or until cooked) and set aside to cool, then shred. Step 2 Mix together: oil, lime juice, red capsicum, Tomato, chilli and coriander. Season dressing to taste. Step 3 Peel the mangoes and cut into slices. Step 4 Divide the salad greens between 4 plates and top with mango and chicken slices. Drizzle over the dressing to serve. Baked Eggplant Parmesan Ingredients - One large eggplant - Tomato sauce - Mozzarella cheese shredded low-fat stuff - Grated parmesan cheese (I used about 1/4 of a cup) - Basil (for garnish, optional Step 1 Preheat the over to 220C. Spray a baking sheet with olive oil spray (or something similar). Step 2 Slice the eggplant into thin rounds, then place them on the baking sheet. Step 3 Cook for about 15 minutes, flipping once about halfway through, until the slices begin to brown (I find that I prefer them when they're crispier). Step 4 Remove the eggplant from the oven and turn it down to 190C. Chicken & Prosciutto parmigiana Ingredients - 1 tablespoon olive oil - 8 small chicken breast fillets - 200g-piece mozzarella, thinly sliced - 8 thin slices prosciutto - 375ml (1 1/2 cups) Cherry Tomato & Basil pasta sauce - Fresh thyme sprigs, to serve - Mashed potato, to serve Step 1 Preheat oven to 200°C. Heat the oil in a large frying pan over medium-high heat. Cook half the chicken for 2-3 minutes each side or until golden. Transfer to a plate. Repeat with remaining chicken, reheating the pan between batches. Step 2 Top the chicken with mozzarella. Wrap a piece of prosciutto around each piece of chicken. Tie with kitchen string to secure. Step 3 Spread the pasta sauce over the base of a baking dish. Arrange the chicken over the sauce. Bake for 20 minutes or until the chicken is cooked through. Tuck thyme sprigs under the string. Serve with mashed potato. Chicken fajitas Ingredients - 2 teaspoons smoked paprika - 1/4 cup (60ml) olive oil - 1kg chicken thigh fillets, cut into 2cm-thick slices - 10 soft flour burritos - 1/2 bunch watercress, trimmed - natural yoghurt, to serve Mexican tuna steaks Ingredients - 2 tuna steaks, 150g each, 1cm thick (5 oz., 1/2 in. thick) - Pinch of sea salt and black pepper - 2 tbsp macadamia oil or coconut oil - 1 tsp butter (use ghee if avoiding dairy) - 1 tsp ground coriander seeds - Zest and juice of 1 lime (reserve some juice for avocado) For the sweet peppers - 3 tbsp virgin olive oil - 1 medium red onion, sliced - 1 red pepper (capsicum/bell pepper), sliced into thin strips - 2/3 tsp sweet paprika - 2/3 tsp cumin powder - 1 large garlic clove - 1 tbsp apple cider vinegar - Pinch of sea salt - Good pinch of red chilli flakes - 2 tbsp water For avocado - 1 large, ripe avocado - 2 tbsp chopped fresh coriander (cilantro) - lime juice of about 1/2 a lime - Pinch of sea salt Step 1 Wash and pat dry tuna steaks, sprinkle with a little salt, pepper and drizzle with olive oil. Set aside to come to room temperature. Step 2 For the sweet peppers, heat oil in a frying pan, add sliced onion and red peppers, cover with a lid and cook for 5 minutes, stirring a couple of times. Add paprika, cumin, garlic, apple cider vinegar, a pinch of salt, chilli flakes, and about 2 tablespoons of water. Stir and cook for a further 4–5 minutes until softened and slightly browned. Remove to a plate or use a different frying pan for tuna steaks. Step 3 Grind coriander seeds in a mortar and pestle. Heat oil and butter or ghee to sizzling hot. Add coriander seed powder and lime zest and stir through the oil. Step 4 Keeping the heat high, add tuna steaks and then turn the heat down to medium, cook for 2 minutes. Turn over and bring the heat back to high to sear the other side. Then cook for 2 minutes on medium heat. Drizzle with juice from half a lime. Cook for longer if you like it well done and for less time if it's fresh and you like it rare. Use a spoon to bathe the steaks in the buttery lime sauce while cooking. Step 5 Meanwhile, chop avocado and fresh coriander and season with a little sea salt and a tablespoon of lime juice. To plate, assemble some the red peppers and tuna steaks with avocado salsa and more red peppers on top. Drizzle with extra lime juice and a little extra virgin olive oil. Quinoa burger with beet and feta relish Ingredients - 1/2 cup white quinoa, rinsed - 1/4 cup rolled oats - 2 tbs finely grated Parmesan - 2 tbs chopped fresh chives - 2 eggs, lightly whisked - 2 zucchini, peeled into ribbons - 2 yellow squash, thinly sliced - 1 tbs olive oil - 4 wholegrain bread rolls - Baby spinach leaves, to serve - Low-fat mayonnaise, to serve Beet and feta relish Ingredients - 150g baby beetroot, scrubbed, peeled, chopped - 3 tsp lemon juice - 50g green apple, chopped - 50g reduced-fat smooth feta Steps 1 Place 1 cup water and quina in a small saucepan over medium heat. Steps 2 Bring to the boil. Reduce the heat to low. Simmer for 12-14 minutes or until liquid is absorbed. Steps 3 Cool completely. Combine quinoa, oats, Parmesan, chives and eggs in a bowl. Season well. Steps 4 Stand for 10 minutes. To make the relish, process beetroot and lemon juice in a food processor until finely chopped. Add apple and feta. Process until a coarse paste. Season. Preheat a grill over medium heat. Steps 5 Place zucchini and squash in a bowl and spray with olive oil. Season. Cook, gently tossing, for 3-4 minutes or until lightly charred and tender. Heat oil in a large non-stick frying pan over medium heat. Place two 8cm egg rings in the pan. Steps 6 Divide half the quinoa mixture among the egg rings and flatten into patties. Steps 7 Cook for 2 minutes or until golden. Steps 8 Remove the egg rings and carefully turn over patties. Cook for a further 2 minutes or until golden and crisp. Transfer patties to a plate lined with paper towel to drain. Steps 9 Repeat with the remaining quinoa mixture. Fill each roll with relish, spinach leaves, Pattie, grilled vegetables and mayonnaise, and serve. Spanish Omelette Ingredients - 2 potatoes, cut into cubes - 1 tsp butter - 1 green pepper, thinly sliced - 1 red pepper, thinly sliced - 1 sausage coarsely chopped - 1 small onion, finely chopped - 1 clove garlic, finely chopped - 6 eggs, beaten - 4 tbsp freshly grated cheese Steps 1 Cook the potatoes in boiling, salted water until they are soft but still retain their shape. Drain. Steps 2 Melt the butter in a frying pan and add the potatoes, peppers, sausage, onion and garlic. Steps 3 Cook for about 10 minutes until everything is sticky and golden. Steps 4 Stir in the beaten eggs and reduce the heat. Steps 5 Cook slowly until the omelette is lightly set. Steps 6 Sprinkle over the grated cheese and grill until golden. Steps 7 Serve either hot or at room temperature. Spicy Tomato, Cashew Loaf Ingredients - 1/2 cup red quinoa - 1/2 cup French green lentils - 2 tbs olive oil - 1 onion, finely chopped - 2 garlic cloves, crushed - 1 long red chilli, finely chopped - 1 cup raw cashews, plus extra to serve - 1 tbs tomato paste - 1 carrot, coarsely grated - 1/3 cup sun-dried tomatoes, chopped, plus extra to serve - 1/4 cup flat-leaf parsley, chopped - 1/4 cup coriander, finely chopped - 3 eggs, whisked - Yoghurt or tzatziki, to serve Steps 1 Preheat oven to 200°C. Grease and line the base and two sides of a 25cm x 11cm loaf tin, letting the paper overhang on two sides. Steps 2 Place quinoa in a bowl, cover with cold water and soak for 15 minutes. Cook lentils in a large pan of boiling salted water for 15 minutes. Drain quinoa, add to lentils and cook for 15 minutes or until both are tender. Rinse, drain and set aside. Steps 3 Heat oil in large frying pan over medium heat. Add onion, garlic, chilli and cashews and stir for 3 minutes. Add tomato paste and cook for a further 2 minutes, or until onion is tender. Place lentils and quinoa in a large bowl. Steps 4 Add onion mixture, carrot,tomatoes, parsley, coriander, eggs and season with salt and pepper. Steps 5 Mix well to combine and press into loaf tin. Place extra tomatoes and cashews on top and bake for 40-45 minutes, or until golden-firm. Leave to cool in the tin. Cut into slices and serve with yoghurt or tzatziki. Tandoori beef salad Ingredients - 1 tbs tandoori paste - 1 tbs no-fat Greek yoghurt - 2 (about 500g) beef porterhouse steaks, trimmed - 60g baby spinach leaves - 4 radishes, thinly sliced - 1 Lebanese cucumber, peeled into ribbons - 2 pappadums - olive oil cooking spray - 250g mixed baby tomatoes, halved - 11/2 tbs grapeseed oil - 1 tsp brown mustard seeds - 1 garlic clove, crushed - 11/2 tbs lemon juice - 1/2 cup fresh coriander leaves Steps 1 Combine tandoori paste and yoghurt in a bowl. Add steak. Turn to coat. Marinate for 10 minutes. Divide spinach, radishes and cucumber among serving plates. Steps 2 Spray pappadums with olive oil and place between 2 sheets of paper towel. Microwave on high for 30 seconds or until puffed and crisp. Break into shards. Steps 3 Preheat grill on medium-high. Steps 4 Spray steak with olive oil Steps 5 Cook, turning, for 4-5 minutes for medium or until cooked to your liking. Rest for 3 minutes. Steps 6 Thinly slice. Place tomatoes in a bowl. Steps 7 Heat grape seed oil in a frying pan over medium-low heat, add mustard seeds and garlic and stir for 2 minutes or until aromatic. Remove from heat,add lemon juice and pour over tomatoes. Steps 8 Season. Stand for 2 minutes. Divide steak among plates, and spoon over tomatoes, coriander and pappadums. Mango and Lobster Salad Ingredients - 2 lobster claws - 2 ripe and big mangoes - 1 cup cream - 1 tablespoon honey - 1 tablespoon lemon juice - Some sweet basil leaves (chopped) Steps 1 Boil the lobster claws in hot water for 10-15 minutes or until cooked. Steps 2 Remove from shell and cut the lobster claws into small pieces. Steps 3 Peel, slice and remove the seed from the mangoes. Steps 4 Cut the mangoes into small cubes. Steps 5 Put the mangoes and lobsters in a bowl. Steps 6 Add in the cream, lemon juice, honey, and chopped sweet basil. Steps 7 Mix well, cover, and chill in the fridge for at least 30 minutes before serving.
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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!