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Ingredients 250 grams brinjal / vankaya 3 green chilies slit or ½ tsp red chili powder 1 sprig of curry leaves ½ tsp mustard ½ tsp Cumin Pinch of turmeric 1 tsp ginger garlic paste (optional) ½ to ¾ tsp light garam masala Salt to taste 1 ½ tsp lemon juice (optional) 1 tbsp. Oil or as required optional Coarsely crushed roasted peanuts or fresh green peas as desired This brinjal fry recipe can be made without peanuts too but they add a great taste. This step is optional. If you like to use peanuts for this recipe, dry roast them and set aside to cool. Remove the skin and pulse them in mixer. Wash brinjals in water. Slice them or cut to desired sizes. Add them to salt water. Heat oil in a wide pan, add cumin, mustard, and let them splutter. Add the green chilies, fry till they turn pale in color. Add ginger garlic paste, sauté quickly, do not fry for longer, can make your brinjal bitter. Add the brinjal, salt & turmeric, toss on a medium flame, till they are cooked. If needed cover and cook till soft. Add curry leaves, red chili powder, garam masala and coarsely crushed peanuts if using. Stir everything well. Cover and cook for 2 to 3 minutes on a low flame. Add lemon juice if desired, before you serve. Serve vankaya fry with rice. Ingredients: 1/2 cup Toor Dal 1.5 cup Tomatoes, chopped 3 Green Chillies Tamarind small lemon size ball 1/2 tsp Red Chilli Powder or as needed 1/2 tsp Mustard Seeds 1/2 tsp Chanan Dal 1/2 tsp Urad Dal 1/4 tsp Cumin Seeds 1 Sprig Curry Leaves 2 Sprigs Coriander Leaves, finely chopped 1 Dried Red Chilli 1/4 tsp Turmeric 1/8 tsp Hing 2 tsp Oil Salt to taste How to make Tomato Dal Put the rinsed toor dal, chopped tomato, turmeric, green chillies and one cup of water in a pressure cooker and cook for 3 whistles. Switch off the flame and wait until the pressure go off. Soak the tamarind in water for 10 minutes. Squeeze the extract out of it and set aside. Add the red chilli powder, salt, tamarind extract and water (adjust to desired consistency) to the cooked dal and let it simmer for 5 minutes. Add the chopped coriander and combine well. Turn off the flame. Heat oil in a pan for seasoning. Add the mustard seeds, urad dal, chana dal and cumin seeds and let them splutter. Add the curry leaves, hing and red chilli and stir for a couple of seconds. Switch off the flame and add the seasoned ingredients to the prepared dal. Mix well and serve hot with rice or roti. Enjoy! Ingredients : Chopped Spinach : 1 cup Split Moong Dal : 1/2 cup Green Chillies : 3 – 4 Dried Red Chillies : 2 Tamarind : small size ball Mustard Seeds : 1/2 tsp Chana Dal : 1/2 tsp Urad Dal: 1/2 tsp Hing : 1/8 tsp Turmeric Powder : 1/4 tsp Curry Leaves : 1 sprig Oil : 2 tsp Salt to taste How to make Moong & Spinach Dal Put the rinsed moong dal, chopped spinach, tamarind, split green chillies, turmeric and a cup of water in a pressure cooker and cook till 3 whistles. Turn off the flame and wait until the pressure go off. Add the salt and mix well. Heat a teaspoon of oil in a vessel. Add the mustard seeds, chana dal and urad dal and let them splutter. Then add the red chillies, hing and curry leaves to it and fry for a few seconds. Pour it over the cooked dal and combine well. Serve hot with roti or steamed rice, dollop of ghee and some papads. Ingredients : Chopped Okra (Bendakaya) : 1 cup Chopped Onion : 3/4 cup Dried Red Chillies :4 or 5 Mustard Seeds : 1/2 tsp Chana Dal : 1/2 tsp Urad Dal : 1/2 tsp Curry Leaves : 1 sprig A big pinch of turmeric powder Salt to taste Oil : 1 tbsp How to make Bendakaya Ulli Kaaram Curry Wash and dry the okra, chop them into pieces and set aside. Peel and chop the onions into small pieces. Heat a teaspoon of oil in a pan. Add and fry the chopped onions till they get golden color. Now add the red chillies and fry for a few seconds. Turn off the heat and allow it to cool. Grind the fried onions and red chillies into a paste and set aside. Heat two teaspoons of oil in a pan and add the mustard seeds, urad dal and chana dal and let them splutter. When the seeds stop popping, add the curry leaves, chopped okra and turmeric powder and mix well. Fry for a few minutes and cover with a lid. Let them cook on a low flame, stirring occasionally. When it’s done, add the onion mixture and salt and fry for a few minutes. Switch off the flame and serve with hot steamed rice . Ingredients: Rajma/Red Kidney Beans – 1 Cup Bay Leaf – 1 Cinnamon – 1 inch pieces Green Cardamom – 1 Cloves – 2 Onion – 2 Large Tomatoes – 2 Large Green Chilli – 2 Oil – 2 tbsp Hing/Asafoetida – A Pinch Cumin Seeds – 1/2 tsp Ginger-Garlic Paste – 1/2 tbsp Red Chilli Powder – 1 1/2 tsp Coriander Seeds Powder – 1/2 tsp Turmeric Powder – 1/4 tsp Garam Masala – 1 tsp Amchur/Dried Mango Powder – 1 tsp Roasted Cumin Powder – 1 tsp Crushed Kasoori Methi/Dried Fenugreek Leaves – 1/2 tbsp Salt – To Taste Chopped Coriander Leaves – 2 tbsp How to make Rajma Masala Curry Soak rajma(red kidney beans) in ample of water for 8-10 hours or over night. Drain and and pressure cook with bayleaf, cloves, cardamom, cinnamon, 1/2 tsp salt and 2-3 cups of water (rajma should be totall immerse in water)for 4-5 whistles, once presure released discard all the garam masala and keep the water. Meanwhile finely chop onion, toamtoes, chilli, coriander leaves. In a pan or wok heat oil add hing, cumin and allow to crack. Add onion, chilli, ginger-garlic paste and saute until onion becomes soft. Add chilli, turmeric, coriander powders and mix well, saute for a minute while stirring. Now add tomatoes and stir, cover and cook until tomato gets mashed, stir in intervals. Add cooked rajma and saute for a minute. Now add the rajma cooked water and bring it to good boil cover and simmer for 10 mintues in medium flame. Add salt, crushed kasoori methi, amchur powder, cumin powder, garam masala powder and stir to mix well. Simmer in slow flame for another 5 minutes or until gravy becomes thick. Garnish with coriander leaves and off flame. Serve warm with steamed rice, jeera rice or roti/paratha. Ingredients 1 to 1½ cup cubed capsicum pieces (any color) 1 finely chopped onion 1 onion cubed and layers separated (optional) ¼ cup ripe tomatoes cubed or ½ tsp. amchur (optional) ¾ tsp red chili powder ¼ to ½ tsp kasuri methi / dried fenugreek leaves 1 sprig curry leaves or bay leaf ¼ tsp cumin 2 to 3 green cardamoms (optional) 1 green chili (optional) ½ tsp crushed ginger or 1 tsp ginger garlic paste Salt to taste Oil as needed 1 ½ tbsp. peanuts or magaz seeds or poppy seeds or cashews (you can use a mix of all these or any one) 1 ½ tbsp. Dry coconut (optional) ¾ tbsp. white sesame seeds (optional) ¾ tsp. garam masala ½ tsp coriander powder(optional) Cube capsicum and set aside. Dry roast peanuts or magaz seeds, add coconut and sesame seeds and lightly roast. Set aside. Add oil to the same pan, add one finely chopped onion, green chili and fry till golden, add ginger garlic paste and fry till the raw smell disappears. Add tomatoes and fry till they turn mushy. Add salt, turmeric, red chili powder, and coriander powder and garam masala. Fry till the mixture gets cooked well and begins to leave the sides. Cool completely. Grind the peanuts, coconut and onions tomatoes mixture, together with little water to a smooth paste. Heat the same pan, with oil, add cumin, cardamom and bay leaf or curry leaves. When the cumin begins to sizzle, add capsicum and onions (cubed and layers separated) and fry till they wilt off. Pour the ground mixture, any spice powders to adjust to your taste, water as needed and allow it to simmer till the gravy reaches the desired consistency and capsicum is cooked. Sprinkle kasuri methi, stir well. Over cooking will make the capsicums soggy, so switch off in time. Serve capsicum curry with pulao , chapathi or any of your favorite dish. Ingredients Basmati rice – 1 cup Ghee (Clarified butter) – 1 tablespoon Bay leaf – 1 Cloves – 2 Cinnamon stick – 1 inch piece Cumin seeds – 2 teaspoons Lemon juice – 1 teaspoon (optional) Salt – to taste Water – 2 cups Wash basmati rice under running cold water until water runs clear. Soak rice in enough water for 20 minutes. After 20 minutes drain the rice in strainer and let it dry for 10 minutes, it is optional if you are in rush. Heat the ghee in a thick bottom saucepan on medium heat. Once hot add bay leaf, cloves and cinnamon stick and saute for a minute. You will get nice aroma from whole spices. Then add cumin seeds and let them sizzle. Add rice and sauté them for a minute. Add 2 cups of water, salt and lemon juice; mix well. Let the water come up to a boil. Once starts boiling cover it and reduce the heat to LOW. Simmer it for 18-20 minutes. Then turn off the heat. Let it stand for 10 minutes covered so rice will get firm up and after 10 minutes open the lid. Fluff up with use of fork. Jeera rice is ready to serve. Ingredients Cabbage – 6 cups, firmly packed oil – 4 tsp Mustard seeds – 1 tsp Cumin seeds – 1 tsp Asafetida – 1 pinch Garlic – 6 to 8 cloves, finely chopped Onion – 1, large, sliced Garam masala – 1 tsp Red chilli powder – 1 tsp Turmeric powder – ¼ tsp Coriander powder – 1 tsp Tomato – 1, large, chopped Salt to taste Fresh coriander leaves – ½ cup, chopped Heat the vegetable oil in a wok/skillet and add the asafetida, mustard seeds, cumin seeds and chopped garlic. Saute it for a minute until the whole spices become fragrant and the garlic is lightly browned. Then add the sliced onion and cook it till it becomes soft and translucent. Next add the powdered spices – turmeric powder, coriander powder, red chilli powder and garam masala. Add a splash of water and saute the spices for 2 minutes until the oil re-surfaces. Then add the chopped tomatoes and stir well. Cover and cook until the tomatoes are totally soft. Add the shredded cabbage and salt. Mix everything well and cook covered on low heat till the cabbage is soft and cooked through. This will take about half an hour to 45 minutes. When you feel the cabbage is all done, boil off any excess water. Sprinkle the chopped coriander leaves and serve hot with Indian flatbread or rice! Ingredients: 30 to 35 – Tender Okra/Bhindi 1 Large – Potato 1 Large – Onion 3 – Green Chilies 2 tbsp – Oil 1 tsp – Cumin Seeds 1/2 tsp – Red Chili Powder 1 tsp – Coriander Seeds Powder 1/2 tsp – Turmeric Powder To Taste – Salt 2 tbsp – Chopped Coriander Leaves Wash, pat dry well, cut both ends of okra and chop okra in to 1/4 inch pieces, spread on a large plate or towel until needed. Peel, wash and dice potato, onion, chop green chilies and cilantro. Heat oil in a pan or wok, add cumin seeds and allow it to splutter, Add green chilies, onion and sauté until light brown and soft. Add potato and fry in medium to slow to medium flame for 3-4 or potato is half done with regular stirring. Add bhindi (okra), sauté for 3-4 mins in medium flame with stirring until okra becomes tender and half cooked. Add red chili powder, coriander powder, turmeric powder mix well and cook until both veggies gets cooked around 6-8 minutes in slow to medium flame, okra and potato starts to get crispy. Add salt and mix well, cook for 2 minutes in medium flame, add coriander leaves mix well and off flame. Cover the pan (don’t close fully) and let it stand for 10 mins before serving. Serve hot, warm or at room temperature with roti, paratha or serve with rice-dal or with rasam. Ingredients: For pressure cooking chana: Dried white chickpeas (Chole or kabuli chana or safed chana) – ½ cup Water – 1 ½ cups Cinnamon stick – 1 inch piece Cloves – 2 Black cardamom – 1 Green cardamom – 2 Tea bag – 1, optional (I have skipped it) For curry: Paneer – ¾ cup (100 grams or 3.5 oz) cut into small cubes Oil – 2 tablespoons Onion – ½ cup finely chopped Ginger paste or freshly grated – 1 teaspoon Garlic paste or freshly grated – 1 teaspoon Tomatoes – 2 small (~ ¾ to 1 cup pureed) Green chili – 1, slit Salt – to taste Turmeric powder – ¼ teaspoon Red chili powder – 1 teaspoon Coriander powder – 1 teaspoon Cumin powder – ½ teaspoon Water – ½ cup Amchur powder (dried mango powder) – 1 teaspoon Kasoori methi – 2 teaspoons Garam masala – ½ teaspoon Heavy whipping cream (Malai) – 1-2 tablespoon Cilantro or coriander leaves – 1 tablespoon finely chopped Wash chana under running cold water till water runs clear. Soak them in enough water for at least 8 hours of overnight. After the soaking time, they will get doubled in size. Drain the water and discard that soaking water. Take those soaked chana into pressure cooker, add fresh 1 ½ cups of water. Also add cinnamon stick, cloves, black cardamom and green cardamoms. If you want you can add a tea bag too, it will give dark colored chana. Here I have not used. Cover the cooker with the lid, put the weight on and turn the heat on high. Pressure cook it for 2 whistles on HIGH + 15 minutes on low heat. Or cook till chana are soft and cooked. Let the pressure go down by itself, then open the lid. Discard the spices and tea bag (if using). Heat the oil in a pan on medium heat. Once hot add chopped onions, sprinkle little salt to speed up the process. Mix and cook. Cook till onions become translucent or pink and soft. Now add ginger paste and garlic paste. Mix and saute for a minute or till the raw smell of ginger garlic goes away. Now add prepared tomato puree and slit green chili. Mix well. Bring it to a simmer. If it splutters a lot, you can partially cover it. Continue cooking and do stir occasionally to make sure that it is not sticking to the pan. Once it stops spluttering, you can remove the lid, cook till all the moisture is evaporated and oil is oozing out from the sides. Now add remaining salt, turmeric powder, red chili powder, coriander powder and cumin powder. Mix well and cook for a minute. Now add cooked chole with its water. Mix well, if needed you can add extra water to make gravy consistency. Here I have added ½ cup of extra water. Let it simmer for 5-6 minutes. Now add amchur powder, garam masala and crushed kasoori methi. Stir well. Now add paneer cubes. Gently mix well and simmer for 2-3 minutes. Now add heavy cream. Cook for a minute and then turn off the stove. Lastly add chopped coriander leaves. Mix well. Chana paneer is ready to serve. Enjoy!
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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!