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Serve with buttered, baby potatoes and purple sprouting broccoli/broccolini. You will also need a large frying pan/skillet with a lid for this recipe. Method First, warm a plate in the oven. Then trim any fat from the pork and slice into 2.5cm (1 inch) slices. Peel and finely chop the onion. Next, quarter, core, and slice the apples (do not peel). Now heat the oil in a pan and then fry the pork slices over a medium–high heat for 2–3 minutes on each side until nicely browned. This will probably need to be done in two or more batches. Once the slices are brown, transfer them to the warmed plate and cover with foil. Add the onions to the pan, reduce the heat and then gently cook for about 5 minutes to soften. Stir in the flour until it soaks up all the juices in the pan and then gradually add the stock, stirring continuously, until the sauce is smooth. Next stir in the mustards and the cream. Add the apples, thyme and seasoning. Return the pork to the pan along with any juices. Stir everything together, cover the pan, and then gently cook for about 5 minutes until the sauce has slightly thickened. 225g (8 oz) frozen French beans/whole beans (1¼ cups) 2 sheets medium egg noodles,140g (5 oz) (1¾ cups) 1 tbsp cornflour/cornstarch 2 tbsp soy sauce 300ml (10 fl oz) orange juice (1¼ cups, or juice of 3 medium oranges) 2 tbsp runny/liquid honey 3 spring/green onions 1 tbsp fresh coriander, chopped You will also need a large frying pan/skillet or wok. Method Prepare everything first as this dish does not take long to cook. Slice the pork thinly into medallions. Peel and crush the garlic clove. Peel, wash, and cut the carrots into batons, 5cm (2 inch) lengths and 1.25cm (½ inch) thick. Cut the beans so they are about 5cm (2 inches) in length. Trim and thinly slice the onions. Now everything is prepared, you are ready to start cooking. Cook the noodles according to the directions on the packet and then drain. Meanwhile heat the oil in the pan over a moderate heat, then add the pork and fry on both sides for about 2 minutes until they start to brown. Add the garlic, ginger, carrots, and beans to the pan and fry for a further 4 minutes, stirring occasionally. While the vegetables are cooking, mix together the cornflour/cornstarch in 1 tablespoon water. Stir in the soy sauce, orange juice and honey. Once the vegetables have finished cooking, pour the sauce into the pan and stir until it starts to thicken, 1–2 minutes. Stir through the drained noodles and spring/green onions. Then sprinkle the coriander over the top and serve. 1 x 400g tin (or ½ × 796 ml can) chopped/diced tomatoes 1 tbsp tomato purée/paste 1tsp chicken bouillon, or 1 × organic stock cube, mixed in 300ml (10 fl oz) (⅔ cup) boiling water 1 tsp sugar 200g (7 oz) spaghetti ½ a small Savoy cabbage, finely shredded (or other green leafed vegetable finely shredded*). *Savoy cabbage in Canada can be very pale and so I prefer to use something like kale. The dark green colour works well with the spaghetti, although it does sound an unusual combination. You will also need a large lidded frying pan/skillet. Method In a large bowl mix together the pork, breadcrumbs, beaten egg, lemon zest, finely chopped onion, half the garlic and half the sage, a pinch of the crushed chillies, and plenty of seasoning. Once everything is well mixed in, shape into 30 meatballs. Then refrigerate for 30 minutes to firm up. Heat half the oil in the frying pan/skillet and add the meatballs. Brown over a medium heat, shaking the pan occasionally to brown all sides. This may need to be done in two batches. Remove and set aside. Now add the remaining oil to the pan, reduce the heat, and add the chopped onions. Cook gently for 5 minutes until they have softened. Then add the remaining garlic and sage and cook for a further minute. Stir in the tomatoes, tomato purée/paste, stock, sugar, a pinch of crushed chillies, and season. Bring to the boil, then turn down to a simmer for 5–10 minutes until the sauce has reduced a little. Return the meatballs to the pan, then gently simmer, covered, for 30 minutes, turning them halfway through. Meanwhile, cook the spaghetti in plenty of salted, boiling water, adding the cabbage or other green vegetable for the last 4 minutes of cooking. Drain. Serve the spaghetti alongside the meatballs and sauce. Pork cooked in a creamy soup and complemented by a selection of broccoli and cauliflower florets, with carrots for added colour. Using a soup is a great way to add flavour to a dish when you want a speedy supper. 450g (1 lb) pork fillet/tenderloin divided into 4 portions (slice across horizontally and then halve each piece) 1 tbsp olive oil ½ onion, sliced 10 fl oz can creamy vegetable condensed soup (asparagus or broccoli work well) 150g (5 fl oz) water (⅔ cup) 2 carrots, sliced ½ small cauliflower ½ small broccoli crown You will also need a large frying pan/skillet Method Heat the oil in the pan. Add the pork and onion, and sauté for 10 minutes over a medium-low heat, turning the pork half way through and turning the onions occasionally, until both are nicely browned. Remove from the pan and keep warm. Drain off any fat. Add the soup and water to the pan and stir until combined, scraping off any crusty bits that have stuck to the bottom of the pan as you stir. Bring to just under the boil and then return the pork to the pan. Reduce the heat to low, cover, and cook for 15 minutes until the meat is cooked through, stirring the soup occasionally. Meanwhile, break the cauliflower and broccoli into small florets and steam along with the carrots for 7–10 minutes, until just tender. Top the pork with the onion slices and serve along with the vegetables. Marinading time: at least 30 minutes, overnight if possible Cooking time: 10 minutes hob, 30 minutes oven Ingredients 450g (1 lb) pork fillet/tenderloin 2 tbsp olive oil 2 tbsp maple syrup 4 tsp wholegrain mustard 2 garlic cloves, crushed salt and freshly ground black pepper Vegetables to serve roasted, diced potatoes and carrots peas Method For the mustard pork Mix together the maple syrup, mustard, garlic, oil, and seasoning. Pour into a shallow dish. Add the pork and turn to coat in the marinade. Cover the dish and refrigerate for at at least 30 minutes, overnight if possible. Preheat the oven to 200°C (400°F) (gas 6). Remove the pork from the fridge to bring it up to room temperature. Meanwhile, parboil a few potatoes and carrots for 7 minutes. Drain and leave until cool enough to handle. Then dice and toss in a little olive oil. Tip into a small roasting tin/pan and roast for about 30 minutes until browning and crisp. Transfer the pork to a second small roasting tin/pan and pour over the marinade. Cover with foil and roast in the oven for 15 minutes. Remove the foil and continue cooking for a further 10 minutes, or until the pork is cooked through and the juices run clear when tested with a skewer. Slice the pork and pour over the sticky pan juices. Serve with the roasted vegetables and accompany with peas. The meatballs, vegetables and sauce are best prepared before starting to cook the dish. For the meatballs Thoroughly mix the pork, garlic, breadcrumbs, and seasoning. Divide mixture to make 24 balls, putting them on a plate, and cover. Refrigerate to firm up a little while preparing the vegetables and making up the sauce. For the vegetables De-seed and slice the peppers, peel and slice the carrots on the diagonal, crush the garlic cloves, and peel and grate the ginger. Set to one side. For the sauce Squeeze the juice from the orange into a small bowl. Add the rest of the ingredients and whisk well to combine. To cook Heat 1 tablespoon of oil in the pan. Add the meatballs and brown over a medium heat for about 5 minutes. Shake the pan frequently so they brown all over. Remove from the pan and place in a single layer on a plate covered with kitchen paper so any fat can be absorbed. Next, pour the remaining oil in the pan and add the peppers and carrots. Sauté over a medium heat for 5 minutes to soften a little, stirring frequently. Then stir through the garlic and ginger, and cook for a another minute. Now pour in the sauce, stir and bring to the boil. Reduce the heat and return the meatballs to the pan. Cover and simmer for 15 minutes. Serve with rice and sprinkle with paprika to garnish. A delicious combination of spice, herbs and sweetness. Strips of pork tenderloin, cooked in a paprika and herb sauce, with red peppers and mushrooms. Just add a dollop of Greek yogurt and sprinkle with more paprika. new or baby potatoes and a green salad, green beans, or spinach Equipment large frying pan/skillet Method Warm a plate in the oven. Then, place the frying pan/skillet over a medium heat and pour in the olive oil. When it is hot, add the butter. Once the butter has melted, add the pork to the pan. Brown the pork on both sides, about 5 minutes, then reduce the heat and cook for a further 5 minutes on each side. Transfer to the warmed plate and and return it to the oven. Toss the mushrooms in the pan to coat and cook until lightly browned, 2–3 minutes. Lift out with a slotted spoon and add to the pork. Blend the flour into the pan juices. Gradually stir in the wine until the sauce is smooth and then add the thyme leaves. Increase the heat and let it bubble until reduced by about two-thirds. Turn the heat down to low and stir in the crème fraîche and mustard to warm through. Do not let the mixture boil as it will make the mustard taste bitter. Season. Return the pork, mushrooms and any juices, to the pan and stir the sauce. Heat everything through very gently and then serve garnished with snipped chives, if liked. 115g (4 oz) mozzarella cheese, cut into four thick slices 2 tsp dried oregano ½ red pepper, sliced thinly ½ yellow pepper, sliced thinly ½ orange pepper, sliced thinly To serve Pasta (fettuccini works well) Method Cut the pork into four and then flatten a little by placing each piece between cling film/wrap and bashing with a rolling pin. Place the fillets side by side in a dish, season and add the sprigs of oregano and crushed garlic. Pour over the wine, cover and marinade for one hour. Preheat the oven to 200°C (400°F) gas 6. Spread the flour on a plate. Remove the fillets from the marinade, reserving the marinade. Dry them on kitchen paper and then coat both sides in the flour. Heat 2 tablespoons of the olive oil with the butter in a large frying pan/skillet over a moderate heat. The butter will begin to foam and when this almost stops, add the pork fillets and sear on both sides, about 2–4 minutes. Strain the reserved marinade and add to the pan/skillet let it bubble for 30 seconds, then add the stock and season. Bring to the boil, reduce the heat to a low setting, cover and cook for 10 minutes. Bring a kettle of water to the boil for the pasta and cook the pasta according to the directions on the packet. Meanwhile, pour the passata into a saucepan over a moderate heat. Stir in 1 tablespoon of the olive oil, season and let bubble, uncovered, to reduce to a thick sauce, about 5 minutes. Next mix the peppers in a bowl, pour over 1 tablespoon of olive oil and stir to coat. Tip into a large pan and sauté until soft. Once the pork is cooked through, remove to an ovenproof dish. Add 1 tablespoon water to the frying pan, stir and then reduce the liquid to 3–4 tablespoons. Spoon over the pork. Cover each fillet with a slice of mozzarella and then add a large spoonful of the passata sauce in the middle of the slice. Sprinkle over the oregano. Heat in the oven until the cheese just starts to melt, about 5 minutes. Such a simple recipe but so delicious. Boneless pork chops are cooked in a teriyaki sauce and then served over egg noodles. I picked this recipe up many years ago but have no idea why it is called San Francisco Pork Chops. All I do know that it is a great way to serve them. And accompany with a green salad or carrot batons and broccoli florets. Method First make the sauce. Mix the cornflour/cornstarch and water together in a bowl. Add the olive oil, sherry, soy sauce and sugar. Whisk until the sugar has dissolved and then set to one side. Trim any fat from the chops. Heat the oil in a frying pan/skillet. Add the chops and brown on both sides over a medium heat, about four minutes. Remove the chops and set to one side. Turn the heat down to low and add a little more oil if necessary. Then add the garlic and cook for 1 minute, being careful not to burn it. Return the chops to the pan and then pour in the sauce. Bring the sauce to the boil and then lower the heat, cover the pan and let it gently simmer for 30 minutes. Turn the chops halfway through cooking. I have had this recipe for quite a while and have used Greek yogurt to make the sauce. However, cooking with Greek yogurt can be tricky because it will curdle if it gets too hot, so you do have to be careful. Pork escalopes are sautéed for just 6 minutes and then covered with a creamy oregano and whole grain mustard sauce. Another dish that is super quick and delicious for summer. 340g/12 oz fresh runner beans, sliced or whole french beans/fine green beans 1 tbsp olive oil 450g/1 lb pork tenderloin 150ml/5 fl oz each chicken stock and cider, OR 300ml/10 fl oz chicken stock 2 tbsp wholegrain mustard 150g/5 oz Greek yogurt 4 fresh oregano stems, leaves only 1 tsp lemon juice Equipment large sauté pan Method Divide the pork into four pieces. One at a time, place a piece between cling film and flatten it by carefully bashing with a rolling pin. Put the potatoes in a pan of boiling, salted water and simmer for 15 minutes until tender. Drain. Put the beans in another pan of boiling, salted water, or use a steamer, and cook until tender. Meanwhile, heat the oil in the pan and add the pork pieces. Over a medium heat cook, for 3 minutes until brown, then turn and repeat on the other side. Remove from the pan, cover, and keep warm. Add the stock to the pan along with the cider, if using, and the mustard. Stir to combine and simmer for a couple of minutes. Remove the pan from the heat, stir in the yogurt, oregano leaves and lemon juice. Return the pork to the pan, turn to coat with the sauce. Put the pan over a very low heat for 1–2 minutes to warm everything through. It really does need to be on the lowest setting of your hob.
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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!