http___lucardoo.co.rs_index.php_option_com_content_view_article_id_144_Itemid_208_1.xml
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Pour the pasta sauce into a large pan and add the cooked chicken. Gently simmer for 15 minutes to heat through. Meanwhile, bring a large pan of salted water to the boil and add the pasta along with a little olive oil (this will avoid the pasta sticking together while cooking). Cook for the time as directed on the packet, then drain. Heat the oil in a large sauté pan and add the sliced courgettes/zucchinis. Toss to coat with the oil and sauté for about 5 minutes over a medium heat, tossing frequently, until they are cooked through and beginning to colour. Now add the drained pasta to the chicken and stir through. Then add the courgettes/zucchinis and stir to coat with the sauce. Parmesan coated chicken breasts are baked in a tomato and basil sauce covered with mozzarella. They are served with tagliatelle tossed in chopped parsley and garlic butter and sautéed courgettes/zucchini. 2 courgettes/zucchini cut into 1.25cm (½ inch) slices 1 tbsp olive oil You will also need an ovenproof dish large enough to take the four chicken breasts in a single layer Method Preheat the oven to 200C/400°F/gas mark 6 For the parmigiana Put the olive oil and garlic into a pan over a medium-low heat and, as soon as the oil starts to sizzle, stir in the tomatoes and tomato purée. Simmer gently for 10 minutes to thicken the sauce a little. Remove from the heat and add the shredded basil leaves. Season. Meanwhile, measure the flour into a plastic bag and season. Then add half the grated Parmesan and shake to mix. Spread out onto a large plate. Tip the egg into a shallow dish. Dip the chicken pieces in the egg, shaking off any excess egg while lifting them from the dish. Then coat with the flour and cheese mixture. Melt the butter in a large frying pan/skillet and add the chicken pieces to the pan. Cook over a medium heat for 3 minutes on each side until they are lightly golden in colour. Transfer to the ovenproof dish and pour the tomato sauce around the chicken. Lay two slices of mozzarella on top of each chicken breast then sprinkle over the remaining Parmesan. Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and cook for a further 10 minutes until the cheese is lightly browned. For the tagliatelle Bring a large pan of salted water to the boil. Add the tagliatelle and cook for the length of time directed on the packet. While it is cooking mix the butter with the garlic and chopped parsley. Drain the tagliatelle, return to the pan with the parsley butter and toss together. For the courgettes/zucchini Heat the olive oil in a large frying pan/skillet over a medium heat. Add the the courgettes /zucchini and toss in the oil. Sauté for 3–5 minutes turning frequently until cooked through and beginning to colour. To serve Lift the chicken breasts from the pan onto four serving plates and spoon the tomato sauce around. Garnish the chicken with the basil sprigs. Serve with the tagliatelle and courgettes/zucchini. Finely chop two thirds of the basil and mint and 2 lemon thyme sprigs, reserve the remaining third. Using a pestle and mortar, pound together the herbs, crushed garlic, and two tablespoons of the olive oil until a paste is formed. Or use a food processor. Put the chicken in a shallow dish and spread the herb mixture over the top of the chicken. Cover, refrigerate and leave for at least 30 minutes to marinate. Preheat the oven to 200°C (400°F) (gas 6). Put the peppers, courgettes/zucchini, and potatoes in a bowl. Season and pour over the remaining olive oil. Toss together until the vegetables are well coated. Then add the tomatoes. Lay the chicken pieces in the centre of the roasting tin/pan in a singe layer and then spread the vegetables around the outside. Roast for 40 minutes until the vegetables are tender and the chicken is cooked through. To serve, squeeze over the lemon juice and scatter over the reserved herbs. Note Tinned/canned plum tomatoes can be substituted for the fresh plum tomatoes, just add them to the pan during the last 15 minutes of cooking. A dish that is full of flavour and very scrumptious. Lamb cutlets sit on a base of garlic roasted vegetables with a hint of basil and rosemary and served with thinly sliced potatoes cooked in a garlic cream sauce. Mediterranean Lamb Cutlets with Potatoes Dauphinoise Prepares: 4 servings Preparation time: 55 minutes Cooking time: 50 minutes Ingredients For the ratatouille and lamb cutlets 2 tbsp olive oil ½ medium aubergine/eggplant 1 red pepper, deseeded 2 courgettes/zucchini 1 tbsp fresh rosemary, chopped 8 lamb cutlets 2 garlic cloves, peeled and crushed 400g tin cherry tomatoes (small can) 1 tbsp fresh basil leaves, torn salt and freshly ground black pepper For the potatoes dauphinoise 800g (1 lb 12 oz) potatoes (5 medium) 240ml (8 fl oz) whole milk (1 cup) 2 garlic cloves, peeled and chopped 240ml (8 fl oz) double cream/whipping cream or heavy cream (1 cup) salt and freshly ground black pepper whole nutmeg Method For the potatoes dauphinoise Peel, wash and cut the potatoes into 5mm (¼ inch) thick slices. Bring the milk to the boil in a sauté pan with the garlic. Reduce the heat and stir in the cream, seasoning, and a little grated nutmeg. Now add the potato slices and turn to coat. Simmer very gently for 20–25 minutes until they are just tender. Turn every 5 minutes so all the slices cook evenly and they don’t stick to the bottom of the pan. Tip into an ovenproof dish 28 x 20cm (11 x 8 inches). They will need to cook in the oven for a further 20–25 minutes until bubbling and the top is starting to brown. Before putting in the oven, though, prepare the vegetables for the ratatouille. They will need to cook for the same length of time as the potatoes and so they go into the oven together. For the ratatouille and lamb cutlets Preheat the oven to 190°C (375°F) gas 5. Pour the oil into a roasting tin/pan and put in the oven while it is heating up. Cut the aubergine/eggplant, pepper and courgettes/zucchini into 2.5cm (1 inch) cubes. Tip into the roasting tin and sprinkle over the rosemary and seasoning. Turn in the oil to coat, then return to the oven and roast for 20–25 minutes until tender. (At this point, also put the potatoes in the oven.) Turn the ratatouille halfway through cooking. Meanwhile preheat a griddle pan or heavy based frying pan/skillet. Season the cutlets and spread the garlic over them. Then, over a moderate heat, cook for 5–10 minutes on each side, depending on how thick your cutlets are. While the cutlets are cooking, empty the tomatoes into a medium sized pan and place over a gentle heat. Once the ratatouille is cooked, add it to the tomatoes and stir through. Now add the torn basil leaves. To serve Divide the vegetables between four plates and top with two cutlets each. Serve with the potato dauphinoise alongside. 225g (8 oz) carrots (3 medium), sliced thinly into rounds 2 small courgettes/zucchini, cut into 1.25cm (½ inch) rounds 1½ tbsp olive oil salt and freshly ground black pepper Equipment a heavy-based frying pan/skillet for the steaks if not barbecuing a deep-sided frying pan/skillet with lid for the vegetables To serve baby or new potatoes and a medley of vegetables (for example, broccoli, mange tout, baby carrots, courgettes/zucchini) Method Lay the steaks, in a single layer, in a shallow dish. In a small bowl add the next 5 ingredients and mix together. Pour over the steaks, cover the dish, and leave to marinade for 30 minutes, turning the steaks halfway through. Once the steaks have finished marinading, prepare the vegetables. Wash and cut the broccoli into small florets discarding any stems. Place in a bowl along with the sliced carrots and courgettes/zucchini. Pour over the olive oil and season, then stir through to coat the vegetables. Put four plates in the oven to warm. Wash the potatoes, place in a pan, cover with water, and bring to the boil. Simmer for 15–20 minutes until tender. The steak can be barbecued or cooked in a heavy-based frying frying pan/skillet. If using a frying pan/skillet, first heat the pan and then brush with olive oil. Remove the steaks from the marinade (reserving the marinade) and cook over a medium heat for 3 minutes on each side. Remove from the pan to one of the warmed plates, cover the plate with foil, and leave the steaks to rest for 5 minutes. While the steaks are cooking the vegetables can also be cooked. First, heat the deep sided frying pan/skillet, then toss in the vegetables and sauté over a medium heat for 4 minutes, stirring a couple of times. Reduce the heat a little, add the lid, and continue to cook for 5 minutes or until the vegetables are just tender. Remove the lid, turn up the heat again, and cook for a further minute to crisp up the vegetables. While the steak is resting, stir the reserved marinade into the steak pan and, over a gentle heat, let it bubble to heat through. (If the steak was barbecued, once the vegetables have been cooked and removed from their pan, use this pan to heat through the marinade.) Serve the steak with the sauce poured over and the vegetables alongside. 1 courgette/zucchini, halved lengthways then cut into 1cm/½ inch slices 2 × 400g/28 fl oz can chopped/diced tomatoes 20g fresh basil leaves, torn 1 tsp light brown soft sugar salt and pepper To serve fettuccine Equipment a large sauté pan Method Preheat the grill/broiler for 10 minutes. Place the peppers on a baking tray, skin side up, then grill/broil until the skin has blackened and blistered. Remove from the heat and place in a plastic food storage bag using tongs. Seal the bag and leave to become cool. (The steam that is released helps to lift the skin away from the flesh.) Meanwhile, season the chicken. Heat 1 tablespoon of oil in the pan. Add the chicken and, over a medium heat, brown on both sides. Transfer to a plate and keep warm. Add the other tablespoon of oil to the pan, reduce the heat to low, add the onions and cook until softened and coloured around the edges, 10 minutes. Next, add the garlic and courgette slices, cover the pan and cook for a further 4–5 minutes, until the courgettes have started to soften. While the vegetables are cooking, peel off the skins of the peppers and cut the flesh into thin strips. Finally, add the tomatoes, half the basil, sugar and peppers to the pan and season. Bring the sauce to a simmer, then return the chicken breasts to the pan, pushing them down into the pan. Cook, uncovered, over a gentle heat, for 20 minutes, turning the chicken halfway through. Serve with fettuccine and the remaining basil scattered on top. Toss the potatoes in a small bowl with 1 tablespoon of the olive oil and a little salt. When coated, spread on the baking tray and put in the oven to roast. Meanwhile, pat dry the salmon with kitchen paper, sprinkle with ½ teaspoon of herbes de Provence and season. After the potatoes have been roasting for 15 minutes, remove from the oven and turn leaving a space in the centre of the tray to lay the salmon. Return to the oven. Then slice the courgettes/zucchinis into ½ inch rounds and put in a bowl. Add the tomatoes, olives (if using), the remaining olive oil, 1 tablespoon herbes de Provence and season. Toss together to coat. After the salmon has been baking for 10 minutes, remove the pan from the oven, turn the potatoes and spread all the vegetables around the salmon. Return to the oven and continue cooking for a further 10–12 minutes until the tomatoes are just starting to burst but still holding their shape and the salmon is cooked through. Quick Mediterranean chicken combines strips of chicken fillets with peppers and penne cooked in a herb flavoured soup. This is a really quick dish to prepare and cook. Great for those nights when time is short. 10 fl oz can tomato, basil and oregano soup (Campbells) 300ml/10 fl oz water salt and pepper 170g/6 oz penne (De Cecco is my favourite) 2 tbsp fresh basil, chopped To serve Serve with sautéed courgettes/zucchini and broccoli florets. Equipment Large frying pan/skillet or saute pan Method Heat oil in the pan over a medium heat. Add the chicken, pepper and garlic and stir fry for 5 minutes. Stir in the soup and water. Season to taste. Simmer for 15 minutes, stirring occasionally, until the chicken is cooked through and peppers are soft. Meanwhile bring a large pan of water to the boil and add a pinch of salt and a glug of olive oil. Add the pasta to the pan and cook according to the directions on the packet. Drain. Stir the pasta through the chicken and peppers.
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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!