Bez glutena*.
Sastojci (za 2 porcije): 250 g junetine (najbolje od vrata ili plećke – mekša je), 300–350 g zelene ili žute boranije,1 šargarepa (seckana na kolutiće), 1 manji crni luk, 1 čen belog luka, 1/2 crvene paprike (na trakice), maslinovo ulje ili domaća goveđa masnoća, 1/2 kašičice kurkume, prstohvat kima (za varenje), prstohvat morske soli, prstohvat bibera, voda ili domaći bujon (po potrebi), 1 suvi list lovora (opciono).
Priprema:
1. Junece meso iseckaj na manje kocke.
2. Na malo ulja ili masnoće proprži sitno seckani luk, dodaj meso i kratko proprži da porumeni.
3. Dodaj beli luk, šargarepu i papriku – dinstaj zajedno 10 min.
4. Dodati očišćenu i opranu boraniju. Dodaj kurkumu, kim, so i biber.
5. Nalij vodom (ili bujonom) da ogrezne, poklopi i dinstaj na laganoj vatri (3) 90 do 100 min (dok meso ne omekša). Povremeno promešaj i dolij malo vode ako treba.
6. Po želji možeš dodati suvi list lovora za aromu tokom kuvanja (izvadi ga pre serviranja).
Uz to možeš poslužiti:
- Par kriški bezglutenskog hleba od heljde ili tef brašna
- Salatu od krastavca i maslinovog ulja sa malo limuna
Za koga je još pogodno ovo jelo?
1. Osobe sa celijakijom ili necelijakijskom intolerancijom na gluten
– svi sastojci su prirodno bez glutena, bez zaprške, brašna ili industrijskih dodataka.
2. Osobe sa osetljivim digestivnim sistemom
– sporo dinstanje, boranija, šargarepa i blagi začini (kurkuma, kim) olakšavaju varenje i smanjuju nadutost.
3. Osobe koje žele stabilan nivo šećera u krvi
– kombinacija proteina (junetina), vlakana (boranija, povrće) i masti usporava nagle skokove glikemije.
4. Osobe koje vode računa o telesnoj težini
– zasitno jelo sa umerenim kalorijskim unosom, bez praznih ugljenih hidrata.
5. Sportisti i fizički aktivne osobe
– dobar izvor proteina, gvožđa, cinka i vitamina B grupe, važnih za oporavak mišića.
6. Osobe sa anemijom ili sklone niskom gvožđu
– junetina obezbeđuje hem gvožđe, a povrće doprinosi boljoj apsorpciji.
7. Starije osobe
– mekana tekstura mesa, kuvano povrće i blagi začini čine jelo lakim za žvakanje i varenje.
8. Deca (uz blagu adaptaciju)
– bez ljutih začina i sa manje bibera; može se sitnije iseckati ili blago izgnječiti.
9. Osobe koje izbegavaju industrijski prerađenu hranu
– čisti, jednostavni sastojci, bez aditiva i pojačivača ukusa.
10. Za srce
Zašto je dobro?
- Junetina iz vrata ili plećke sadrži gvožđe, cink i vitamine B6 i B12, važne za rad srca i krvnih sudova.
- Boranija je bogata vlaknimа i kalijumom, koji pomažu regulaciju krvnog pritiska.
- Maslinovo ulje doprinosi mononezasićenim mastima, korisnim za lipidni profil.
- Dinstanje bez zaprške i bez prženja na visokoj temperaturi smanjuje oksidativni stres.
Napomena za srce:
Koristiti umerenu količinu soli i prednost dati maslinovom ulju umesto čvrstih masti.
11. Za mozak
Zašto je dobro?
- Junetina je prirodan izvor vitamina B12, ključnog za nervni sistem, pamćenje i koncentraciju.
- Gvožđe doprinosi boljem snabdevanju mozga kiseonikom.
- Kurkuma sadrži kurkumin, poznat po neuroprotektivnim i anti-inflamatornim (protiv upalnim) svojstvima.
- Masne kiseline iz maslinovog ulja podržavaju kognitivnu funkciju.
12. Za IBS (sindrom iritabilnog kolona)
Uglavnom pogodno, uz sitne promene
Zašto odgovara?
- Boranija je low-FODMAP u umerenim porcijama (do ~75–100 g po porciji).
- Sporo dinstanje čini vlakna mekšim i lakšim za varenje.
- Kim pomaže protiv gasova i grčeva.
- Bez glutena, bez zaprške, bez industrijskih dodataka.
Moguće promene za osetljiv IBS:
- Smanjiti crni luk (ili koristiti samo aromu luka pa ga izvaditi).
- Beli luk zameniti infuziranim maslinovim uljem sa belim lukom.
- Izostaviti biber ako izaziva iritaciju.
- Porcija boranije neka bude umerena, ne prevelika.
Gluten free*.
Ingredients (for 2 servings): 250 g of beef (best from the neck or shoulder - it's softer), 300-350 g of green or yellow green beans, 1 carrot (chopped into rings), 1 small onion, 1 clove of garlic, 1/2 red pepper (cut into strips), olive oil or homemade beef fat, 1/2 teaspoon of turmeric, a dash of caraway (for digestion), a pinch of sea salt, a pinch of pepper, water or homemade broth (if needed), 1 dry bay leaf (optional).
Preparation:
1. Cut the beef into smaller cubes.
2. Fry the finely chopped onion in a little oil or fat, add the meat and fry briefly until golden brown.
3. Add garlic, carrot and pepper - stew together for 10 min.
4. Add cleaned and washed green beans. Add turmeric, caraway, salt and pepper.
5. Pour water (or broth) to cover, cover and simmer over low heat (3) for 90 to 100 minutes (until the meat is tender). Stir occasionally and add a little water as necessary.
6. If you wish, you can add a dry bay leaf for flavor during cooking (take it out before serving).
In addition, you can serve:
- A couple of slices of gluten-free bread made from buckwheat or teff flour
- Cucumber and olive oil salad with a little lemon
Who else is this dish suitable for?
1. People with celiac disease or non-celiac gluten intolerance
- all ingredients are naturally gluten-free, without roux, flour or industrial additives.
2. People with a sensitive digestive system
- slow stewing, green beans, carrots and mild spices (turmeric, cumin) facilitate digestion and reduce flatulence.
3. People who want a stable blood sugar level
- the combination of protein (beef), fiber (green beans, vegetables) and fat slows down sudden spikes in glycemia.
4. People who take care of their body weight
- a filling dish with a moderate calorie intake, without empty carbohydrates.
5. Athletes and physically active people
– a good source of protein, iron, zinc and B group vitamins, important for muscle recovery.
6. People with anemia or prone to low iron
- beef provides heme iron, and vegetables contribute to better absorption.
7. Elderly people
- the soft texture of the meat, cooked vegetables and mild spices make the dish easy to chew and digest.
8. Children (with slight adaptation)
– without hot spices and with less pepper; it can be finely chopped or slightly mashed.
9. People who avoid industrially processed food
– pure, simple ingredients, without additives and flavor enhancers.
10. For the heart
Why is it good?
- Beef from the neck or shoulder contains iron, zinc and vitamins B6 and B12, important for the heart and blood vessels.
- Green beans are rich in fiber and potassium, which help regulate blood pressure.
- Olive oil contributes monounsaturated fats, useful for the lipid profile.
- Stewing without roux and without frying at a high temperature reduces oxidative stress.
A note for the heart:
Use a moderate amount of salt and give preference to olive oil instead of solid fats.
11. For the brain
Why is it good?
- Beef is a natural source of vitamin B12, essential for the nervous system, memory and concentration.
- Iron contributes to a better supply of oxygen to the brain.
- Turmeric contains curcumin, known for its neuroprotective and anti-inflammatory properties.
- Fatty acids from olive oil support cognitive function.
12. For IBS (irritable colon syndrome)
Mostly suitable, with minor changes
Why does it fit?
- Green beans are low-FODMAP in moderate portions (up to ~75–100 g per portion).
- Slow simmering makes the fibers softer and easier to digest.
- Caraway helps against gas and cramps.
- Without gluten, without roux, without industrial additives.
Possible changes for sensitive IBS:
- Reduce the onion (or use only onion aroma and remove it).
- Replace garlic with infused olive oil with garlic.
- Omit pepper if it causes irritation.
- The portion of green beans should be moderate, not too large.
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