Potatoes, zucchini and eggplant from the oven (Krompir, tikvice i patlidzan iz rerne)

Potatoes, zucchini and eggplant from the oven are a light and tasty vegetable meal rich in fiber, vitamins, minerals and antioxidants. Roasted vegetables with olive oil and spices are an excellent basis for an anti-cellulite menu, and with the addition of protein, a balanced meal is obtained.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, anti-inflammatory, for IBS (if both onions are omitted), for skin, for hair, gluten free, for stomach, for PCOS-PMOS, for Hashimoto, for hypothyroidism, fit recipe, for weight loss, lean recipe, bring to work, anti-cellulite menu.

Preparation time: 55 minutes.

Baking time: 35–45 minutes.

Cooling time: 10-15 minutes.

Total preparation time: 1 hour 40 minutes - 1 hour 55 minutes.

Ingredients (for 2 portions): 300 g of potatoes, 1 medium zucchini (about 250 g), 1 small eggplant (about 250 g), 1 red onion (about 100 g), 2 cloves of garlic, 1 tablespoon of olive oil, 1 teaspoon of dried oregano, ½ teaspoon of sweet paprika powder, a pinch of pepper, a pinch of salt, a fresh leaf of parsley (finely chopped).

Preparation:

1. Peel the potatoes and cut them into cubes or slices.

Peel the zucchini and cut it into rings or halves.

Cut the eggplant into rings 1.5 cm thick, cut into diamonds in several places with a knife, salt and leave for 30 minutes. Rinse and wipe with paper towels.

Peel the red onion and garlic. Cut the onion into 6-8 parts. Cut the garlic into thin slices or just crush it.

2. Place the vegetables in a tray lined with baking paper.

Arugula, lettuce and tomato salad (Salata od rukole, zelene salate i paradajza)

A refreshing arugula, lettuce and tomato salad is a light side dish rich in vitamins, minerals, fiber and antioxidants. Thanks to its high water content and low energy value, it contributes to the hydration of the body and fits perfectly into the anti-cellulite menu as an addition to a meal with a low-fat source of protein.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for snack, for skin, for hair, gluten free, keto, LCHF, low carbs, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Preparation time: 10 minutes.

Ingredients (for 1 serving): 50 g of rocket (arugula), 50 g of lettuce, 100 g of tomatoes, 1 teaspoon of olive oil (5 ml), 1 tablespoon of lemon juice, a pinch of salt, a pinch of ground black pepper.

Preparation:

1. Wash the rocket and lettuce. Drain. Wash the tomatoes and cut them into slices or cubes.

2. Combine arugula, lettuce and tomatoes in a bowl.

Spinach with garlic (Spanac sa belim lukom)

Spinach with garlic is a light and nutritious side dish for an anti-cellulite menu. It is rich in fiber, vitamins A, C and K, folate and antioxidants, while garlic and parsley add flavor and nutritional value. Preparation with a little olive oil preserves the natural taste and nutrients.

Preparation time: 15-20 minutes.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for skin, for hair, gluten free, keto, LCHF, low carbs, for anemia, for PCOS-PMOS, for Hashimoto’s, for hypothyroidism, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Ingredients: 200 g of fresh spinach, 1 clove of garlic (finely chopped or mashed), 1 tablespoon of fresh parsley (finely chopped), a pinch of salt, a small pinch of ground pepper, lemon juice (optional), 10 ml of olive oil.

Preparation:

1. Wash fresh spinach. Blanch spinach briefly in water for 2-3 minutes, then drain.

2. Heat the olive oil in a frying pan on a medium or medium-low temperature (3-4 out of 6), add the garlic and fry for a few seconds, just to release the fragrance. Do not let it brown.

Minced chicken with roasted vegetables (Pilece mleveno meso sa pecenim povrcem)

Minced chicken with roasted vegetables is a light and nutritionally rich meal for an anti-cellulite menu. Chicken meat provides quality proteins important for preserving muscle mass, while peppers, mushrooms and cabbage and cucumber salad contribute to a higher intake of fiber, vitamins and minerals. Olive oil provides healthy fats that support a balanced nutrition and healthy looking skin.

Tags: for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, high protein, for skin, for hair, gluten free, keto, LCHF, low carbs, for stomach, for PCOS-PMOS, for hypothyroidism, fit recipe, for weight loss, anti-cellulite menu.

Preparation time: 20 minutes.

Baking time: 20–25 minutes.

Cooling time: 5-10 minutes.

Total preparation time: 45-55 minutes.

Ingredients (for 2 servings): 240 g of minced chicken meat, 300 g of peppers and mushrooms (150 g of peppers + 150 g of mushrooms), 200 g of cabbage and cucumber salad, 20 ml of olive oil (10 ml for meat and 10 ml for vegetables)

Spices: a pinch of salt (1 g), a small pinch of ground pepper, ½ teaspoon of garlic powder, 2 tablespoons of fresh parsley leaves (finely chopped).

Preparation:

1. Heat the oven to 180 °C (356 °F).

2. Clean and cut the pepper into strips, and clean and cut the mushrooms into leaves.

Baked chickpeas with spices (Pecene leblebije sa zacinima)

Baked chickpeas with spices are a healthy and crunchy snack for an anti-cellulite menu. They are rich in vegetable proteins and fibers that contribute to the feeling of satiety and healthy bowel function, while spices such as turmeric and paprika  powder provide flavor and additional nutritional value. They are prepared with a small amount of olive oil, without frying or additives.

Preparation time: 10 minutes.

Baking time: 25–35 minutes.

Cooling time: 5-10 minutes.

Total preparation time: 40-55 minutes.

If you do not have cooked chickpeas, add another 14 h 30 minutes.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for the heart, anti-inflammatory, high protein, for a snack, for energy, for the skin, for hair, gluten free, for the stomach, for anemia, for PCOS-PMOS, for Hashimoto's, fit recipe, for weight loss, lean recipe, anti-cellulite menu.

Ingredients: 150 g of cooked chickpeas (drained, without membranes), 1 teaspoon of olive oil (5 ml), ½ teaspoon of sweet ground paprik powder, ¼ teaspoon of garlic powder, a pinch of pepper, a pinch of salt, ½ teaspoon of turmeric powder (optional) or ⅓ of cumin powder (optional), ½ teaspoon of dried oregano or rosemary.

Preparation:

0. Cook chickpeas. Remove the membranes. Drain. Dry with a paper towel.

1. In a bowl, mix the chickpeas with olive oil and spices until they are evenly coated.

2. Arrange them in one layer on a baking sheet lined with baking paper.

Omelet with spinach, mushrooms and broccoli (Omlet sa spanacem, pecurkama i brokolijem)

Anti-cellulite menu.

Omelet with spinach, mushrooms and broccoli is light, nutritious and rich in protein, fiber, vitamins and minerals. It is ideal for an anti-cellulite nutrition plan because it provides a long-lasting feeling of satiety with few calories.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for the heart, for the brain, anti-inflammatory, high protein, for breakfast, for a snack, for energy, for children, for school, to take to work, for skin, for hair, gluten free, keto, LCHF, low carbs, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, quick and easy, anti-cellulite menu.

Preparation time: 40 minutes.

Baking time: 10–15 minutes.

Cooling time: 5-10 minutes.

Total time: 55 minutes - 1 hour 15 minutes.

Ingredients: 2 eggs, 100 g of vegetables (a combination of spinach, mushrooms and broccoli), 5 ml of olive oil, a pinch of salt (1 g), a small pinch of pepper, 1 tablespoon of fresh parsley (finely chopped, optional).

Preparation:

0. Prepare the broccoli. Clean the mushrooms and cut them into strips, and wash and drain the spinach.

1. Heat the oven to 180 °C (356 °F).

2. Boil the broccoli florets for 3-4 minutes or steam for 4-5 minutes, until they soften a little.

Anti-cellulite menu 7 days (Anticelulit jelovnik 7 Dana)

A shorter version of this 7-day plan can be found in the article 7-day anti-cellulite menu, if you want to plan your meals and days yourself.

DAY 1

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Oat flakes porridge with cinnamon, chia seeds and berries.

Ingredients: 50 g of oat flakes (rolled oats), 200 ml of milk (with less milk fat) or water, 1 teaspoon of chia seeds (5 g), 100 g of berries (strawberries, raspberries, blueberries or blackberries), a pinch of cinnamon.

Preparation:

1. Prepare the chia seeds (see general tips).

2. In the morning, you add that swollen chia seeds to ready-made hot or cold oat flakes porridge.

3 Anti-cellulite cabbage and cucumber salads (3 Anticelulit salate od kupusa i krastavca)

Content

1. Classic cabbage and cucumber salad
2. Cabbage and cucumber salad with yogurt dressing
3. Cabbage and cucumber salad with more fiber

Sadrzaj

1. Klasicna salata od kupusa i krastavca
2. Kupus i krastavac salata sa jogurt prelivom
3. Salata od kupusa i krastavca sa vise vlakana

Three varieties of anti-cellulite salad based on fresh cabbage and cucumber bring a combination of fiber, water, vitamins, minerals and healthy fats. They can be prepared as a light side dish with lean protein sources or as part of a balanced menu. The classic version is refreshing and simple, the version with yogurt dressing adds protein and a creamy texture, while the version with flaxseeds or chia seeds increases the fiber content and gives more satiety.

 1. Classic cabbage and cucumber salad 

Lightly refreshing salad rich in fiber, water and plant nutrients. The combination of crispy cabbage, cucumber, lemon and olive oil is suitable as a side dish with lean proteins in the anti-cellulite menu.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for energy, for skin, for hair, gluten free, keto, LCHF, low carbs, for stomach, for PCOS-PMOS, for gout, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Preparation time: 30 minutes.

Ingredients: 150 g of fresh cabbage, 100 g of cucumber, 1 teaspoon of olive oil, 10 ml of lemon juice or apple cider vinegar (about 2 teaspoons), a pinch of salt (1 g), a small pinch of ground pepper, 1 tablespoon of herbs (fresh parsley leaves or fresh dill, finely chopped).

Preparation:

1. Clean, wash and cut the cabbage into thin strips. Wash, peel and cut the cucumber into rings or crescents.

2. Add a little salt to the cabbage and mash it with your hands until it softens.

Baked potatoes and zucchini in the oven (Peceni krompir i tikvice u rerni)

Baked potatoes and zucchini from the oven are a simple, tasty and light side dish. Crunchy potatoes and juicy zucchini seasoned with olive oil, lemon, garlic and fresh parsley go well with fish or lean meat and fit into the anti-cellulite menu. Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for the heart, for the brain, anti-inflammatory, for energy, for children, for school, bring to work, for skin, for hair, gluten free, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, fasting recipe, anti-cellulite menu. Preparation time: 25 minutes. Baking time: 30–35 minutes. Cooling time: 5-10 minutes. Total time: 1 hour – 1 hour 10 minutes. Ingredients (for 3 servings): 450 g of potatoes, 600 g of zucchini, 30 ml of olive oil, 3 teaspoons of lemon juice, 1 ½ teaspoon of garlic powder, 3 tablespoons of fresh parsley leaves (finely chopped), a 3 x pinch of salt, 3 x pinch of pepper. Preparation: 1. Heat the oven to 200 °C (392 °F). 2. Wash, peel and cut the potatoes into cubes or thin slices. Wash the zucchini and cut into rings or semicircles.

How long to cook fresh vegetables on the stove? (Koliko dugo se kuva sveze povrce na sporetu?)

List for fresh vegetables (cooking in water, from the moment the water boils):

 Leafy vegetables 

1. SPINACH 

• Spinach (leaves) – 2–3 minutes

2. Swiss chard

• Swiss chard (leaves and stems cut to 3–5 cm) – 5–8 minutes

3. KALE

• Kale (leaves cut into 4–5 cm) – 8–12 minutes

3b. COLLARD GREENS 

• Collard greens (leafy kale) young leaves: about 15–25 minutes
• Collard greens (leafy kale) more mature, thicker leaves: about 30–45 minutes
• Collard greens (leafy kale) very firm leaves: up to 60 minutes

4. NETTLE

• Nettles (leaves) – 3–5 minutes

5. GREENS

• Greens (leaves cut into 2–3 cm strips) – 5–8 minutes

6. BOK CHOY

• Bok choy (pak choy): leaves – 2–3 minutes
• Bok choy: stems cut to 2–3 cm – 4–6 minutes
• Bok choy: whole small head - 5-7 minutes

How to cook beef round? (Kako skuvati juneci but?)

Beef round = beef topside.

Cooked beef round is a simple and nutritious dish in which the meat is soft and juicy by slow cooking in seasoned water. It can be served with cooked vegetables, a side dish of your choice or used to prepare soup and chowder, broth and other dishes.

Tags: for diabetics, for insulin resistance, for the heart, for the brain, high protein, for energy, for children, for school, bring to work, for skin, for hair, gluten free, keto, LCHF, low UH, for anemia, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, for gout (with moderate meat intake), fit recipe, for weight loss, for stomach, anti-cellulite menu, for IBS (without onion only).

Preparation time: 20 minutes.

Cooking time: 1.5–2.5 h - 2.5–3 h.

Cooling time: 30 minutes.

Total time: 2 h 20 minutes - 3 h 50 minutes.

Ingredients (for 3 servings): 500 g of beef round, 1–1.5 l of water (to cover the meat), 1 teaspoon of salt (about 5 g), ½ teaspoon of peppercorns (about 10–15 grains), 1 dry bay leaf, 1 small onion (about 80 g, optional), 1 carrot (about 80 g), 2 sprigs of fresh parsley.

Preparation:

1. Cut the beef round (beef topside) into pieces about 5–6 cm in size (thickness). Peel the onion and carrot. Cut the onion in half and leave the carrot whole.

2. Place the beef round in a pan and pour cold water over it so that it is completely covered.

Dill sauce (Sos od mirodjije)

Dill sauce is a mild, creamy and aromatic sauce that is easy to prepare with just a few basic ingredients. It goes well with cooked meat, fish, potatoes and vegetables, and fresh dill gives it a distinctive smell and taste.

Tags: vegetarian recipe, vegan (if made with oil and plant-based milk), for the heart, for the brain, for the stomach, for Hashimoto's, for hypothyroidism, quick and easy.

Preparation time: 20-25 minutes.

Ingredients: 2 tablespoons of unsalted butter or oil, 2 tablespoons of flour, 300 ml of milk or soup, 2-3 tablespoons of fresh dill (finely chopped), a pinch of salt, a pinch of pepper, a few drops of lemon juice (optional).

Preparation:

1. Melt the butter in a saucepan at a medium-low temperature (3 out of 6).

2. Add flour and fry briefly for 1-2 minutes, stirring constantly, until the flour smells slightly, but does not change color.

Hake from the oven (Oslic iz rerne)

A simple and healthy recipe for juicy hake from the oven with the aroma of lemon, garlic and fresh parsley. A light dish that is quickly prepared and goes well with vegetables or boiled potatoes.

Tags: fish dishes, for diabetics, for insulin resistance, for the heart, for the brain, for IBS, anti-inflammatory, high protein, for energy, gluten free, keto, LCHF, low UH, for the stomach, for anemia, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, for gout, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Preparation time: 10-15 minutes.

Baking time: 15–25 minutes.

Total time: 25–40 minutes.

Ingredients: 2 fillets or 2 pieces of hake (about 400 g), 1 tablespoon of olive oil, juice of ½ lemon, 2 cloves of garlic (finely chopped), salt, pepper, and a leaf of fresh parsley.

Preparation:

1. Heat the oven to 200°C (392 °F).

2. Salt and pepper the fish.

Chia pudding with berries (Cia puding sa bobicastim vocem)

Anticellulite menu.

Chia pudding with berries is a light, nutritious and refreshing breakfast. It is rich in fiber, omega-3 fatty acids and antioxidants, so it fits perfectly into the anti-cellulite menu.

Tags: vegetarian recipe, vegan (if plant-based milk is used), for diabetics, for insulin resistance, for the heart, for the brain, anti-inflammatory, for breakfast, for a snack, for energy, for the skin, for hair, gluten free, for the stomach, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, fasting recipe (if plant-based milk is used), quick and easy, anti-cellulite menu.

Preparation time: 15 minutes.

Cooling time: 4-8 h

Total time: 4 h 15 minutes or 8 h 15 minutes.

Ingredients: 200 ml of milk, 2 tablespoons of chia seeds (about 25 g), 50–100 g of berries (strawberries, raspberries, blueberries or blackberries), a pinch of cinnamon (optional).

Preparation:

1. Pour milk into a jar or small jar and add chia seeds.

2. Mix well and leave for 5-10 minutes.

Crab burgers with chili for firefighters (Kraba pljeskavice sa cilijem za vatrogasce)

Juicy burgers with crab meat in chili sauce, with ginger aroma. The combination of seafood, fresh vegetables and creamy mayonnaise makes for a delicious protein-rich meal, ideal for a quick break during a shift or to bring for a shift.

Tags: for energy, bring to work, for school, for a snack, for lunch, high protein, for the brain, for the heart, for the skin, for the hair, fit recipe, quick and easy, shift meal, for firefighters, for police officers, seafood.

Preparation time for the crab filling: 30 minutes.

Time to prepare burgers: 15 minutes.

Total preparation time: 45 minutes.

Ingredients (for 2 burgers): 

For the crab filling: 200 g of cleaned crab meat (or a good substitute for crab meat such as surimi), 1 tablespoon of olive oil, 2 cloves of garlic (finely chopped), 10 g of fresh ginger root (about 2 cm, finely grated), 2 tablespoons of tomato puree, 1 tablespoon of sweet chili sauce, 1 teaspoon of soy sauce or substitute for soy sauce, 1 teaspoon of sugar, 100 ml of water or fish broth, 1 tablespoon of corn starch (stirred in a little water), a pinch of salt, 1 teaspoon of lemon juice (5 ml);

For burgers: 2 burger buns, 1 tablespoon of butter, a few lettuce leaves, a few cucumber rings, 1-2 tablespoons of mayonnaise or lime mayonnaise (recipe follows).

Preparation:

1. In a frying pan, heat the olive oil at a medium temperature (4 out of 6) and briefly fry the garlic and ginger until fragrant.

2. Add tomato puree, sweet chili sauce, soy sauce or soy sauce substitute, sugar and water or broth, then stir.

Fit pancakes for diabetics and IR (Fit palacinke za dijabeticare i IR)

Recipe for fit pancakes for diabetics and insulin resistance plus a suggestion for the filling (at the end of the recipe).

These fit pancakes are rich in protein, fiber and healthy fats, so they provide a longer feeling of satiety and have a slower effect on the rise in blood sugar levels. They are an excellent choice for breakfast or a snack for people with diabetes type 2, insulin resistance or anyone who wants a balanced meal.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, protein, for breakfast, for snack, for energy, for kids, for school, bring to work, for skin, for hair, low UH, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss.

Preparation time: 20 minutes.

Frying time: 35–55 minutes.

Preparation of the filling: 5 minutes.

Total preparation time: 1 hour - 1 hour 20 minutes.

Ingredients: 2 eggs, 150 g of Greek yogurt (full-fat), 40 g of oat flour (ground oat flakes - rolled oats), 40 g of almond flour, 15 g of ground flax, 1 tablespoon of psyllium, 1 teaspoon of baking powder (4-5 g), a pinch of salt, 1 teaspoon of cinnamon, 30-50 ml of water (as needed).

Preparation:

1. Beat eggs and Greek yogurt until you get a uniform mixture.

2. Add oat flour, almond flour, ground flax, psyllium, baking powder, salt and cinnamon.

Chickpea and parmesan grissini (Grisine od leblebije i parmezana)

Crispy chickpea and parmesan grissini are rich in protein and fiber, and are excellent as a snack, as addition to soups, salads or sauces. They are easy to prepare and have a slightly spicy taste.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for the heart, for the brain, protein, for breakfast, for a snack, for energy, for children, for school, bring to work, for skin, for hair, gluten-free (if you use certified gluten-free oat flour or chickpea flour), fit recipe.

Preparation time: 1 - 1 hour 15 minutes.

Baking time: 22–28 minutes.

Additional drying in the oven (optional): 10 minutes.

Cooling time in the refrigerator (optional): 20 minutes.

Cooling time for baked grissini - sticks: 5-10 minutes.

Total time: 1 hour 35 minutes - 2 hours 45 minutes.

Ingredients (for 18-22 grissini): 250 g of cooked chickpeas (well drained, without membranes), 1 egg, 30 g of Parmesan cheese (finely grated), 1 tablespoon of olive oil, 1 teaspoon of paprika powder, ½ teaspoon of garlic powder, ½ teaspoon of salt, ¼ teaspoon of black pepper, 1 teaspoon of baking powder (4-5 g), 1–2 tablespoons of chickpea flour or oat flakes - rolled oats (finely ground, if the dough is too soft).

Preparation:

1. Heat the oven to 180 °C (356 °F).

2. Grind chickpeas into a smooth paste.

Carrot juice for gout (Sok od sargarepe za giht)

This refreshing juice is rich in vitamins, antioxidants and natural ingredients that hydrate and can be beneficial to the gout diet. Carrot and cucumber contribute to body hydration, while ginger and lemon provide natural anti-inflammatory ingredients. The apple provides a natural mild sweetness and enhances the taste. Contains pectin, soluble fiber that can contribute to gut health, polyphenols (antioxidants) that support overall anti-inflammatory nutrition.

The juice simultaneously supports the health of the heart and the digestive system, and thanks to natural carbohydrates and vitamins, it provides a mild, long-lasting source of energy.

Tags: for gout, for the heart, for the intestines (stomach), for energy.

Ingredients: 300 g of carrots, 1 cucumber, 1 small apple (optional; granny smith or something less sweet), 1 tablespoon of lemon juice, 5-7 g of fresh ginger root (1-1.5 cm), 100-150 ml of water.

Preparation:

1. Wash the carrot, cucumber and apple, cut into smaller pieces.

2. Put in a blender. Add water, lemon juice and ginger. Blend until smooth.

What are fajitas? (Sta su fahitas?)

Content:

1. What are fajitas?

2. Where does fajitas come from?

3. What are the types of fajitas?

4. What are the basic ingredients for fajitas?

5. What are fajitas served with?

6. Interesting facts about fajitas

 1. What are fajitas? 

Fajitas are a traditional Mexican-American dish consisting of thinly sliced ​​meat grilled over high heat, with onions and peppers. It is served with warm tortillas and various toppings, so everyone can make their own fajitas as desired.

 2. Where does fajitas come from? 

Fajitas originate from the border area between Texas and Mexico, from the cuisine known as Tex-Mex.

The name fajita comes from the Spanish word faja, which means belt or strip, because originally a narrow piece of beef (skirt steak) cut into strips was used. 

Protein ice bars with yogurt and berries (Proteinske ledene plocice sa jogurtom i bobicastim vocem)

Simple Greek yogurt and berry ice bars that freeze and break into pieces. Light, refreshing and ideal as a protein-packed treat from the freezer, especially inspired by the colors of Independence Day.

Tags: high protein, for breakfast, for snack, for dessert.

Preparation time: 25-35 minutes.

Freezing time: 4 h 35 minutes (maybe longer).

Total preparation time: at least 4 hours 35 minutes.

Ingredients (12 bars): 500 g of Greek yogurt, 2 tablespoons of honey (40 g), 1 teaspoon of vanilla extract, 150 g of strawberries, 100 g of blueberries.

Preparation:

1. Wash the strawberries, dry them and cut them into smaller pieces. Wash and dry the blueberries.

2. Line a baking sheet or plastic container approximately 20 x 30 cm (8 x 12 inches) in size with baking paper.

Fruit skewers with yogurt sauce (Vocni raznjici sa jogurt sosom)

Celebrate Independence Day with refreshing fruit skewers with creamy yogurt sauce. The combination of red, white and blue fruits makes this light, delicious dessert great for summer gatherings, barbecues and family celebrations.

Tags: for dessert, for snack, vegetarian recipe, low calories. 

Ingredients (8 skewers): 16 strawberries, 16 blueberries, 16 watermelon cubes, 16 melon cubes, 2 bananas, (cut into rings), for the yogurt sauce: 150 g Greek yogurt, 1 tablespoon honey, 1 teaspoon vanilla extract, grated zest of ½ lemon.

Preparation:

1. Arrange strawberries, blueberries, watermelon, melon and banana rings alternately on wooden sticks to make the skewers colorful.

2. In a bowl, mix Greek yogurt, honey, vanilla extract and lemon zest until you get a smooth dipping sauce.

Fit pizza with chicken and vegetables (Fit pica sa piletinom i povrcem)

Crispy fit pizza with juicy chicken fillets, roasted vegetables and melted mozzarella. A light, protein-rich and filling version of the classic pizza, ideal for lunch or dinner.

Tags: high protein, for lunch, for dinner.

Preparation time: 35 minutes.

Baking time: 12–15 minutes.

Fit pizza base preparation time: 45 minutes (from another recipe).

Total preparation time: 1 hour 35 minutes.

Ingredients (4 portions): 1 fit pizza base, for the filling: 250 g of chicken fillets, a pinch of salt, a pinch of pepper, 1 small zucchini, 1 red pepper, 80-120 g of mozzarella cheese, 20 g of pizza sauce.

Preparation:

1. Prepare the fit pizza base.

2. Season the chicken with salt and pepper, roast it on a grill pan or grill.

Fit pizza base (Fit pica podloga)

This fit pizza base is soft on the inside and slightly crispy on the outside, made from wholemeal flour (integral flour) and Greek yogurt. It's quick to prepare, requires no rising and is great as a healthier pizza base with your favorite toppings.

Tags: vegetarian recipe, for weight loss, for a snack, for dinner..

Preparation time: 20 minutes.

Baking time: 12 to 15 minutes.

Cooling time: 5-10 minutes.

Total time: 40 to 45 minutes.

If you are making homemade pizza sauce, another 3+ hours of preparation.

Ingredients (4 servings, 8 pieces): 250 g of whole wheat flour, 150 g of Greek yogurt, 1 teaspoon of baking powder (4 g), ⅓ teaspoon of salt, 1 tablespoon of olive oil, for coating: 100 ml of pizza sauce, ½ teaspoon of garlic powder or 1 small clove of garlic (finely crushed), 1 teaspoon of dried oregano, 1 teaspoon of dried basil, filling you choose.

Preparation:

1. Heat the oven to 220 °C.

2. Mix flour, baking powder and salt. Add Greek yogurt and olive oil.

Why is it good to eat apricots? (Zasto je dobro jesti kajsije?)

Content:

1. What are apricots?
2. Where do apricots come from?
3. Health benefits of apricots
4. What are apricots combined with?
5. Who are apricots especially useful for?
6. Who are apricots not good for?
7. Glycemic index and glycemic load of apricots
8. How to choose and store apricots?
9. The use of apricots in kitchen 
10. Interesting facts about apricots
11. Nutritional values ​​per 100 g (fresh apricots)

Apricot is one of the most recognizable summer fruits thanks to its orange-yellow color, soft flesh and refreshing taste that balances between sweet and slightly sour. Apart from being delicious, apricots also have a very rich nutritional profile, so they are often considered a fruit that combines enjoyment and functional nutrition.

This article explains what apricots are, where they come from, what their health benefits are, how they are used in food and who they are especially good for.

1. What are apricots?

Apricots are stone fruits, which means that they have one hard stone in the middle that surrounds the seed. They belong to the rose family (Rosaceae), as well as peaches, plums and almonds, with which they share common botanical characteristics.

Their exterior is velvety, while the interior is juicy and soft. The color varies from light yellow to intense orange, depending on the variety and maturity.

How to whip the whipping cream? (Kako umutiti slag?)

 Whipped cream with water 

Ingredients: 1 bag of whipping cream powder (40 g), 200 ml of cold water.

 Whipped cream with milk 

Ingredients:

1 bag of whipping cream powder (40 g), 200 ml of cold milk.

 Thicker whipped cream 

Ingredients: 1 bag of whipping cream powder (40 g), 170–180 ml of cold water or cold milk.

Note: If you use liquid heavy whipping cream let it be at least 36% fat.

 How to whip cream step by step? 

1. Place the empty bowl and mixing attachments (whisks) in the refrigerator for 10-15 minutes (or the freezer for 5-10 minutes if you are in a hurry).

1b. Milk or water should also be cold, from 30-60 minutes in the refrigerator.

Oreo biscuits and Oreo cream filling (Oreo keksi i Oreo krem punjenje)

Homemade Oreo cookies with dark, crumbly cocoa biscuits and delicate vanilla cream filling provide a distinctive combination of crunchy cookies and creamy filling. They are perfect for serving with coffee, tea or a glass of milk, and their taste and appearance are reminiscent of your favorite store-bought Oreo biscuits.

Famous butter cookies around the world 

Tags: for dessert, for snack, for vegetarians.

Preparation time: 1 hour 10 minutes.

Baking time: 8–10 minutes.

Plus cookie cooling time, plus cookie filling time.

Total preparation time: 2+ h.

Ingredients: 200 g of flour (type 400), 60 g of cocoa powder, 1 teaspoon of baking powder (4-5 g), a pinch of salt, 120 g of unsalted butter (room temperature), 120 g of sugar, 1 egg, 1 teaspoon of vanilla extract.

Flour by country US, UK, FR, IT, DE

Preparation:

1. Mix flour, cocoa powder, baking powder and salt.

2. Beat butter and sugar until creamy.

New on the blog - Mini stories (Novo na blogu - Mini price)

From now on, there will be short stories, thoughts and small moments of inspiration at the end of the recipes. Sometimes it will be a memory, sometimes a few sentences that relax, motivate or simply prolong the feeling that the recipe brings.

Food is not just a list of ingredients and preparation steps. Sometimes it's a smell that reminds you of childhood, a cup of coffee in silence or a few moments of peace at the end of the day.

That's why each recipe will have its own little story, intended to slow down the day, make you smile or leave warmth even after the last bite.

I hope you will find something of your own in them.

Plasma caramel ice cream (Plazma karamel sladoled)

Creamy Plasma ice cream with super caramel flavor and crunchy biscuit pieces. Without an ice cream machine, it is simply prepared and is a homemade dessert for warm days.

Tags: for dessert, for vegetarians, for energy, for weight gain.

Preparation time: 30-40 minutes

Freezing time: 6 h.

Total preparation time: 6 hours and 40 minutes.

Ingredients (for about 1.5 L): 300 g of ground Plazma biscuits, 500 ml of heavy cream, 400 ml of condensed milk (sweetened), 150 g of caramel topping for ice cream, 150 ml of milk, 1 teaspoon of vanilla extract, 50 g of finely crushed Plasma biscuits.

Preparation:

1. Beat cold heavy cream until stiff, about 3 to 5 minutes* (see note).

2. In a separate bowl, mix condensed milk, milk, vanilla extract and 100 g of caramel topping for ice cream.

Caramel topping for ice cream (Karamel preliv za sladoled)

Delicious caramel topping for ice cream with a smooth, creamy texture and a slight salty note. Ideal for addition to desserts and hot treats.

Tags: vegetarian recipe, high calorie.

Ingredients: 200 g of sugar, 120 ml of heavy cream or homemade heavy milk cream, 50 g of unsalted butter, a pinch of salt, 1 teaspoon of vanilla extract (optional).

Preparation:

1. Put the sugar in a saucepan with a thicker bottom and heat it on a medium temperature (4 out of 6) until it completely dissolves and turns a golden caramel color, about 8 to 15 minutes, depending on the saucepan you have.

It is important that you do not mix with a spoon in the classic sense, but that you only "swirl" the pan slightly from time to time so that the sugar melts evenly, because direct mixing can create lumps. When it gets the color of honey to dark amber, then the next step (heavy cream and butter), and everything goes quickly, so you should be ready.

For police officers, a protein shake for muscle mass (Za policajce proteinski sejk za misicnu masu)

Nutritious and filling protein shake designed for policemen and firefighters and people with physically demanding jobs. It helps recovery after training or a hard shift, provides extra energy and supports the growth of muscle mass.

Preparation time: 5 minutes

Tags: for police officers, for firefighters, for recovery, for muscle growth, high protein drink, energy drink, after training, meal replacement, for increasing caloric intake, for active people, for snack, for breakfast, for athletes, vegetarian recipe.

Ingredients: 300 ml of milk (or soy milk), 1 scoop of whey protein (about 30 g), 1 banana (cut into rings), 2 tablespoons of oat flakes - rolled oats, 1 tablespoon of peanut butter, 1 to 2 teaspoons of cocoa powder (unsweetened, about 3–5 g, optional).

Preparation:

1. Pour the milk into the blender. Add whey protein, banana, oat flakes - rolled oats, peanut butter and cocoa (if using).

2. Blend for 30 to 60 seconds until you get a completely smooth texture.

Rice crackers with cream cheese and cucumber (Pirincani krekeri sa krem sirom i krastavcem)

A light and refreshing meal with a creamy texture and crunchy bites, ideal for a quick breakfast, snack or light dinner.

Tags: vegetarian recipe, for breakfast, for snack, source of energy, for digestion, for intestines (stomach), for skin, for weight loss (in a moderate portion), for dinner.

Preparation time: 20 minutes.

Ingredients (1 larger or 2 smaller portions): 6 rice crackers, 100 g of cream cheese, 1 small cucumber, 1 teaspoon of lemon juice, a pinch of salt, a pinch of pepper, fresh dill or chives (finely chopped, optional).

Preparation:

1. Wash the cucumber, peel it and cut it into thin rings or cubes.

2. Mix cream cheese with lemon juice, salt, pepper and herbs.

Scrambled tofu (Tofu kajgana)

Plant-based kaygana "scrambled eggs" made of tofu with turmeric and spices, rich in proteins and ideal as a filling and quick salty meal for breakfast or a snack.

Tags: vegan, vegetarian recipe, for breakfast, for a snack, high in protein, filling, source of energy, for muscles, for digestion, for the intestines (stomach), for the heart, for the brain, antioxidant, anti-inflammatory, gluten free, low in saturated fat.

Preparation time: 15 minutes.

Pressing time: 3 h

Cooking time: 15 minutes.

Total time: 3 h 30 minutes.

Ingredients (for 2 servings): 400 g of firm tofu, 1 tablespoon of olive oil, 1 small onion, 1 clove of garlic, ½ teaspoon of turmeric powder, ½ teaspoon of ground sweet paprika powder, ¼ teaspoon of pepper, ⅓ teaspoon of salt, 2 tablespoons of plant-based milk or water, 1 tablespoon of nutritional yeast (optional), a leaf of fresh parsley or chives (finely chopped).

Preparation:

1. Peel and finely chop the onion and garlic.

2. Fry the onion in oil at a medium temperature (4 out of 6) for 3-5 minutes until it softens.

Orange juice with ginger (Sok od pomorandze sa djumbirom)

Refreshing orange and ginger juice rich in vitamin C and natural antioxidants. It is ideal for starting the day, refreshing during the day or as a light drink with a meal.

Tags: vegan, vegetarian recipe, gluten free, with breakfast, beverage, for energy, for immunity, for the heart, for the brain, for the skin, for digestion, for the intestines (stomach), antioxidant, without refined sugar.

Preparation time: 10 minutes.

Standing time: 5-10 minutes.

Total time: 15-20 minutes.

Ingredients (for 2 portions): 3 large oranges, 1-2 cm of fresh ginger, 1 teaspoon of honey or maple syrup (optional), a few ice cubes (optional), a little grated orange peel.

Preparation:

0. Wash the oranges well. Peel the ginger.

1. Squeeze the juice.

Polenta with cheese and yogurt (Palenta sa sirom i jogurtom)

Warm and filling polenta with cheese and yogurt is a simple savory breakfast that gives a feeling of satiety.

Tags: vegetarian recipe, for breakfast, for a snack, gluten free, energy source, filling, for the intestines (stomach), for the brain, for the bones, for weight loss (in a moderate portion), for weight gain (in a larger portion)

Preparation time: 5 minutes.

Cooking time: 5 minutes.

Total time: 10 minutes.

Ingredients (2 smaller or 1 larger portion): 80 g of instant polenta, 300 ml of water, 100 ml of buttermilk - yogurt* (see note), 50-80 g of queso fresco cheese, 20 g of unsalted butter, a pinch of salt.

Preparation:

1. Add salt and heat the water until boiling.

2. Reduce the heat to medium high (5 out of 6) and gradually pour in the polenta while stirring constantly.

Millet porridge with coconut milk, dried apricots and cardamom (Proso kasa sa kokosovim mlekom, suvim kajsijama i kardamomom)

Warm and creamy millet porridge with coconut milk is a gentle and filling breakfast, ideal for a slow and soothing start to the day.

Tags: vegan, vegetarian recipe, for breakfast, for a snack, gluten free, high in fiber, source of energy, filling, for digestion, for the intestines (stomach), for the heart, for the brain, for the skin, antioxidants.

Preparation time: 10 minutes (plus 6-12 hours of soaking).

Cooking time: about 25 minutes.

Total active time: about 35 minutes.

Total preparation time: 6 hours and 25 minutes or 12 hours and 25 minutes.

Ingredients (for 2 smaller or 1 larger portion): 80 g of millet, 250 ml of coconut milk, 150 ml of water, 6–8 dried apricots, ½ teaspoon of ground cardamom, 1 teaspoon of honey or maple syrup (optional), a pinch of salt.

Preparation:

1. Soak millet in water for at least 6 hours and up to 12 hours, store in the refrigerator. Throw the water away. Rinse in several waters. Pour water, mix, strain and repeat. Cut the dried apricots into small pieces.

2. Mix millet, coconut milk, fresh water and a pinch of salt in a saucepan. Cook at medium temperature (4 out of 6) for about 20 minutes, stirring occasionally, until the grains soften and the porridge becomes creamy.

Banana, blueberry, spinach and flax smoothie (Smuti od banane, borovnica, spanaca i lana)

A refreshing and nutritious banana, blueberry, spinach and flax smoothie that provides quick energy, plenty of antioxidants and digestive support. Ideal as a light meal or a healthy snack during the day.

Tags: vegan, vegetarian recipe, for breakfast, for a snack, high in fiber, source of energy, no refined sugar, antioxidants, for the brain, for the heart, for the skin, for digestion, for the intestines (stomach).

Preparation time: 3–5 minutes.

Ingredients: 1 banana, 100 g of blueberries, 1 handful of spinach, 1 teaspoon of ground flax, seeds 200 ml of plant-based milk.

Preparation:

1. Peel the banana and cut it into pieces.

2. Place banana, blueberries, spinach and ground flax seeds in a blender.

Oat porridge with apple, cinnamon and walnuts (Ovsena kasa sa jabukom, cimetom i orasima)

Warm, creamy oat porridge - rolled oats porridge with apples and walnuts is an ideal breakfast that keeps you full for a long time and provides stable energy.

Tags: vegetarian, for breakfast, for snack, high in fiber, source of energy, filling, for digestion, for intestines (stomach), for brain, for heart, antioxidant, for weight loss (in smaller portions).

Preparation time: 8 hours and 10 minutes.

Cooking time: 10 minutes.

Total active time: about 20 minutes.

Total time with soaking: about 8 hours and 20 minutes.

Ingredients (1 large portion): 60 g of rolled oats - oat flakes, 250 ml of plant-based milk (almond milk, oat milk or soy milk), 1 apple, 1 teaspoon of cinnamon, 1 tablespoon of chopped walnuts, 1 teaspoon of honey or maple syrup (optional), a pinch of salt.

Preparation:

0. Soak rolled oats - oat flakes in water overnight (8 hours). Throw the water. Rinse. Drain. Cut the apple into cubes or thin slices.

1. Pour plant-based milk into a saucepan and heat until it boils slightly.

2. Add rolled oats - oat flakes and a pinch of salt and cook for 5-7 minutes, stirring occasionally, until the porridge thickens.

Omelette with spinach and paprika (Omlet sa spanacem i paprikom)

Juicy and creamy omelette with spinach and pepper is ideal for a quick and nutritious meal. The combination of eggs, fresh vegetables and mild spices provides plenty of protein and flavor, while careful frying allows the omelette to remain soft on the inside and lightly browned on the outside.

Tags: gluten free, high protein, low carb, for diabetes type 2, for insulin resistance, healthy heart, for the brain, anti-inflammatory, Mediterranean style nutrition, vegetarian.

Preparation time: 10 minutes.

Frying time: 8–10 minutes.

Cooldown time: 5 minutes.

Total time: 23-25 ​​minutes.

Ingredients (2 smaller portions): 3 eggs, ½ red bell pepper, 1 handful of fresh spinach, 2 tablespoons of milk, 1 tablespoon of olive oil, a pinch of salt, a pinch of pepper, 1 teaspoon of unsalted butter or additional oil for a stronger taste (optional), 1 tablespoon of spring onion (finely chopped, optional).

Preparation: 

1. Clean the pepper and cut it into thin strips or small cubes.

2. Wash the spinach and if the leaves are larger, roughly chop them.

Combinations of nuts for a snack (Kombinacije orasastih plodova za uzinu)

Content:

A) Classic combinations of nuts

B) Lower calorie mixed nuts

C) Fit mixes of nuts

D) For weight loss, a combination of nuts

E) High protein nut mixes

Why do these mixes hold satiety better?

How many grams is one portion?

How many servings of nuts for one snack should I take?

Should you use raw, roasted or salted nuts?

Schedule during the day

 A) Classic combinations of nuts: 

1. Classic mix

Ingredients: 30 g almonds, 30 g walnuts, 30 g hazelnuts, 30 g pistachios.

2. Peanut and cashew mix

Ingredients: 60 g of peanuts, 40 g of cashews.

What are bananas? (Sta su banane?)

Content:

1. What are bananas?

2. Where do bananas come from?

3. Why is it good to eat bananas?

4. Nutritional value of bananas per 100 g

5. Degree of ripeness of bananas

6. The use of bananas in the kitchen

7. Bananas in the nutrition of children and adults

8. How to store bananas?

9. Interesting facts about bananas

10. How to choose ripe bananas?

11. How to store bananas to last longer?

12. Can bananas be frozen?

13. Which fruit goes well with bananas?

14. Frequently asked questions about bananas

Note: 

How to quickly get to the desired title from the content of the article? In the Notification article, you have the section "How to quickly get to the recipe in the desired language?"

 1. What are bananas? 

Bananas are one of the most famous and widespread fruits in the world. They belong to the genus Musa and grow on large herbaceous plants that are often mistakenly called trees. Their fruits have a characteristic elongated shape, a soft and sweet interior and a yellow skin when fully ripe. Depending on the variety, bananas can be smaller or larger, light yellow, dark yellow, red or green.

Although we call them fruits every day, it is interesting that the banana plant is not actually a tree but the largest herbaceous plant in the world. Its stem is composed of tightly folded leaves, and after bearing fruit, the plant completes its life cycle and new shoots grow from the roots.

Bananas are highly valued for their sweet taste, pleasant texture and ease of use. They don't require washing, peeling is easy, and they can be eaten almost anywhere. That is why they are one of the most popular snacks among kids and adults.

15 Simple food substitutes in the kitchen (15 Jednostavnih zamena za namirnice u kuhinji)

This free guide provides 15 simple and practical healthy substitutes for foods used in the kitchen every day. It is intended for everyone who wants to improve their nutrition without giving up their favorite dishes. Each substitution is easy to implement and helps make meals more nutritionally sound, balanced and healthy, while still tasting good.

15 Simple food substitutes in the kitchen

Ovaj besplatni vodič donosi 15 jednostavnih i praktičnih zdravih zamena za namirnice koje se svakodnevno koriste u kuhinji. Namenjen je svima koji žele da poboljšaju ishranu bez odricanja od omiljenih jela. Svaka zamena je laka za primenu i pomaže da obroci budu nutritivno kvalitetniji, uravnoteženiji i zdraviji, uz zadržavanje dobrog ukusa.

15 Jednostavnih zamena za namirnice u kuhinji 

Thick breadsticks - grissini (Debele grisine)

Thick breadsticks - grissini are homemade salty sticks with a crispy crust and a soft center. They are prepared from a simple yeast dough, and sprinkled with sesame seeds, poppy seeds or coarse salt if desired. They are excellent for breakfast, snack or serving with spreads, cheeses and deli meats.

Tags: vegetarian, lean egg-free, vegan, dairy-free.

Preparation time: 30 minutes

Dough rising time: 80 minutes.

Baking time: 15–18 minutes.

Cooling time: 10–15 minutes.

Total time: 2 h 25 minutes.

Ingredients: 500 g of white wheat flour (type 400 or type 500 or a combination of type 400 + type 500 - 50% + 50%), 7 g of dry yeast, 1 teaspoon of sugar, ¾ teaspoon of salt, 300 ml of lukewarm water, 3 tablespoons of olive oil, for sprinkling - sesame seeds, poppy seeds or coarse salt.

Flour by country US, UK, FR, IT, DE

Preparation:

1. Mix flour, yeast, sugar and salt in a bowl.

2. Add water and olive oil, then knead a smooth dough* (see note).

Rolled oats and banana cookies (Keksi od ovsenih pahuljica i banane)

These banana oat flakes cookies are a simple and slightly sweet dessert with no added sugar. The combination of ripe bananas and rolled oats gives a soft, chewy texture, while cinnamon adds a warm aroma. Raisins or dark chocolate pieces add extra sweetness and a better taste. They are ideal for a snack or a healthier variant of sweets.

Tags: vegan, kid-friendly, egg-free, dairy-free, flour-free, refined sugar-free, gluten-free (if using certified gluten-free oatmeal), vegetarian, quick and easy.

Preparation time: 20 minutes.

Baking time: 20 minutes.

Cooldown time: 10 minutes.

Total: 50 minutes.

Ingredients (about 10–12 cookies): 2 ripe bananas (about 200 g without peel), 150 g of rolled oats - oat flakes, 1 teaspoon of cinnamon, 30 g of raisins or other dried fruits (finely chopped) or 30 g of dark chocolate or black vegan chocolate (chopped into small pieces).

Preparation:

1. Preheat the oven to 180°C (356°F).

2. Peel the bananas and mash them well with a fork in a large bowl until you get a smooth pulp.

Chocolate topping 2 (Cokoladni preliv 2)

Chocolate topping is a thick and creamy sauce made from chocolate and heavy cream. It is used for topping pancakes, ice cream, cakes and drinks, as well as for decorating desserts. It adds a rich, intense chocolate flavor and a beautiful shine to any treat.

Ingredients: 50 g of dark chocolate or milk chocolate, 50 ml of heavy cream, 1 teaspoon of cocoa powder, whipped cream (optional), for sprinkling - cocoa powder or grated chocolate.

Preparation:

0. Break the chocolate into pieces.

1. Heat heavy cream over medium-low (3 of 6) or low (2 of 6) until almost boiling but not boiling.

2. Remove from heat and add chocolate.

What is a mocha frappe? (Sta je moka frape?)

A mocha frappe is a cold drink based on coffee and chocolate, usually made with milk, ice, coffee and cocoa powder or chocolate topping. It is known for its rich taste that combines the bitterness of coffee and the sweetness of chocolate.

Where does mocha frappe come from?

Mocha comes from Yemen. The name comes from the historic port of Mocha on the coast of the Red Sea, through which coffee was exported for centuries. That's why the name "mocha" became known all over the world. Over time, the term "mocha" began to mean a combination of coffee and chocolate, so the mocha frappe was born as a cold version of that taste.

5 ideas for breakfast in 15 minutes (5 ideja za dorucak za 15 minuta)

In the morning, there is often not much time to prepare breakfast, so the meal is skipped or something unhealthy is quickly reached. Fortunately, a delicious and nutritious breakfast can be prepared in just 15 minutes (or less) with a few simple combinations.

Greek yogurt with honey and nuts

1. Greek yogurt + honey + nuts

A quick combination of protein, healthy fats and energy. Just mix and you're done.

2. Oat porridge in the microwave

Oat flakes (rolled oats) + milk or water + banana; 2–3 minutes of cooking.

Rice milk made from white rice (Pirincano mleko od belog pirinca)

Ingredients (for about 900-1100 ml): 1 cup of white rice, 4 cups of water (1 L), water for cooking (about 2-3 cups), pinch of salt (optional).

Preparation:

1. Wash the rice until the water runs clear.

2. Put the rice in a saucepan, pour with 2 cups of water and cook at a medium temperature (4 out of 6), until it is completely soft, about 15-20 minutes. If necessary, add more water, up to 1 cup. If you are using salt, it's time to add it now, at the beginning of cooking.

What does magnesium do in the body? (Sta magnezijum radi u organizmu?)

Magnesium (Mg) is one of the most important minerals in the body — it participates in over 300 processes. Without it, the body does not function properly. Here's exactly what magnesium does in the body:

1. Nervous system and stress

• Calms the nervous system
• It helps with tension, nervousness and irritability
• May improve sleep (especially if you have trouble falling asleep)

2. Muscles and cramps

• It relaxes the muscles
• Prevents cramps (e.g. in the legs)
• Important for athletes and physical activity

Firefighters hot sauce (Vatrogasni ljuti sos)

Ingredients: 3–5 hot peppers (chili) or 1-3 jalapeño peppers, 2 cloves of garlic, 200 ml of tomato puree or thick tomato juice, 2 tablespoons of apple cider vinegar, 1 tablespoon of smoked paprika powder (add ½ teaspoon if using jalapeño), 1 teaspoon of sweet paprika powder (add ½ teaspoon if using jalapeño), 1 teaspoon of honey or sugar, 1 teaspoon of salt, 1–2 tablespoons of olive oil, 50–100 ml of water (as needed for texture).

Preparation: 

1. Clean hot peppers from their stems and cut them into smaller pieces. If you are using jalapeños, remove the seeds and white ribs.

For very brave firefighters, leave some seeds too 😁

2. Put hot peppers, garlic, tomato puree, vinegar, both types of paprika powder, salt and honey in a blender. Blend until you get a smooth mixture.

Tomato juice with pasteurization (Sok od paradajza sa pasterizacijom)

Ingredients: 1 kg of ripe tomatoes, 1 teaspoon of salt, 1 tablespoon of lemon juice or apple cider vinegar, ¼ teaspoon of ground black pepper, 50–150 ml of water (as needed for texture).

Preparation:

1. Wash the tomatoes and cut them into larger pieces.

2. Put the tomatoes in a blender and blend until you get a completely smooth mixture.

Vegan lime cubes for shift work (Veganske kocke sa limetom za smenski posao)

Vegan lime cubes are a refreshing and nutritious snack for police officers and firefighters during long and demanding shifts. The combination of oat flakes (rolled oats) nuts, tofu and cashews provides energy that is gradually released, while healthy fats and plant-based proteins contribute to a longer feeling of satiety. The freshness of the lime gives it a light and pleasant taste, so these cubes are an excellent choice when you need a practical snack that is easy to carry and consume during the work day.

Tags: gluten-free*, vegan, plant-based, dairy-free, egg-free, no baking, snack for work, snack to go, for shift work, for police officers, for firefighters.

Note: the recipe is gluten-free only if you use certified gluten-free oat flakes (rolled oats).

Ingredients: 

For the base: 180 g of oat flakes (rolled oats), 80 g of almonds or walnuts, 2 tablespoons of chia seeds, 3 tablespoons coconut oil (melted), 3 tablespoons of maple syrup, a pinch of salt; 

For the cream: 200 g of silken tofu, 150 g of cashews (soaked for at least 4 hours, preferably overnight 8 hours), 120 ml of coconut milk, 100 ml of lime juice, grated zest of 2 limes, 3–4 tablespoons of maple syrup, 1 tablespoon of chia seeds, 1 teaspoon of vanilla extract;

For decoration: coconut whipped cream, grated lime zest.

Preparation:

For the base

1. Preheat the oven to 175 °C (347 °F).

2. Chop oat flakes (rolled oats), almonds or walnuts and chia seeds in a blender or chopper.

Why is it good to eat melons? (Zasto je dobro jesti dinje?)

Melon is a refreshing fruit that contains a lot of water, so it helps to hydrate the body, especially during hot days. It is rich in vitamin C, which contributes to the normal function of the immune system, and vitamin A, which is important for the health of the skin and eyesight.

Regular consumption of melon can contribute to:

• better hydration due to high water content
• intake of vitamin C and antioxidants that help protect cells from oxidative stress
• skin and vision health thanks to beta-carotene and vitamin A
• better digestion because it contains a certain amount of fiber
• a light and refreshing snack with relatively few calories

How to brew espresso? (Kako skuvati espreso?)

Espresso coffee is a concentrated beverage prepared by passing hot water under pressure through finely ground coffee. It is characterized by a rich taste, an intense aroma and a characteristic layer of golden brown foam on the surface, known as cream. Due to its small volume and pronounced taste, espresso is the basis of many popular coffee drinks.

Characteristics: small, concentrated black coffee, base for lattes and cappuccinos.

Ingredients (for 1 cup, 30 ml): 7–9 g of finely ground coffee, 30 ml of hot water under pressure.

Preparation:

1. Put the coffee in the portafilter and compact it.

2. Pass water under a pressure of 9–10 bar for 25–30 seconds.

Are kurabiye and gurabiye the same? (Da li su kurabije i gurabije isto?)

No, kurabiye and gurabiye are not exactly the same, although they have similar names and belong to the same family of dry, fat biscuits. The difference is mainly in origin, texture and ingredients:

 Kurabiye 

1. Origin: Turkish name, but it also exists in other countries of the Middle East and the Balkans.

2. Texture: can be a little crunchy, but often brittle, does not fall apart easily.

3. Ingredients: usually flour, butter or margarine, sugar, sometimes eggs and nuts (almonds, pistachios).

4. Shape: different, often small circles or crescents.

Vegetable chowder with red lentils (Povrtna corba sa crvenim socivom)

For hypothyroidism.

Warm and nutritious broth rich in fiber, vegetable proteins, vitamins and minerals. Red lentils cook quickly and give the broth a pleasant thickness, making it an excellent choice as a light appetizer with the main meal.

Tags: for hypothyroidism, gluten-free, high-protein broth, high-fiber, plant-based protein, light appetizer.

Preparation time: 25 minutes.

Cooking time: 35 minutes.

Total time: 1 hour.

Difficulty level: easy to medium.

Ingredients (4 servings): 2 carrots, 1 small celery root, 1 small parsnip root, 1 small onion, 80 g of red lentils, 1 tablespoon of olive oil, 1.2 L of water, 2 tablespoons of fresh parsley leaves (finely chopped), a pinch of salt, a pinch of pepper.

Preparation:

1. Prepare lentils - steps 1 and 2 in the recipe How to cook red lentils?

2. Clean and finely chop the carrot, celery, parsnip and onion.