Bez glutena*. Predlog zamena za junecu džigericu.
Sastojci (za 1 osobu): 150–200 g juneće džigerice (isečena na tanke šnite), 150 g graška (može zamrznuti), 1 šargarepa (narezana na kolutove), 1 manji crni luk (sitno seckan), 1 čen belog luka (opciono, sitno seckanog), 1 kašika maslinovog ulja ili bundevinog ulja; zacini: ½ kašičice origana, ½ kašičice majčine dušice, ¼ kašičice kurkume, ½ kašičice soli, ⅛–¼ kašičice bibera, 1 list lovora, ½–1 kašičica limunovog soka.
Priprema:
1. Na malo ulja proprži crni luk, šargarepu i beli luk.
2. Dodaj grašak, nalij malo vode i začine (osim limuna).
3. Poklopi i kuvaj 15–20 minuta dok grašak ne omekša.
4. U posebnoj tiganju proprži džigericu na ulju, 3–4 minuta sa svake strane.
5. Pred kraj dodaj prstohvat soli i malo limunovog soka.
6. Džigericu možeš dodati povrću u zadnjih par minuta da se ukusi povežu, ili servirati posebno.
Serviranje:
Serviraj toplo, uz osvežavajuću salatu od sveže cvekle ili krastavca.
Uz to se lepo slaže čaj od nane ili komorača za bolju probavu.
Za koga je posebno dobro?
1. Osobe sa celijakijom ili netolerancijom na gluten – jelo ne sadrži pšenične proizvode, raž, ječam, itd.
2. Osobe sa hipotireozom – lako svarljiva džigerica bogata je gvožđem, vitaminom A, B12 i cinkom, a jelo ne sadrži mleko ni jaja.
3. Osobe koje žele bogat izvor proteina i gvožđa – džigerica + grašak + šargarepa daju dobar balans proteina i minerala.
4. Za dijabetičare ili osobe koje paze na šećer – povrće i džigerica imaju nizak glikemijski indeks.
5. Za one koji prate zdravu ishranu ili detoksikaciju – bez glutena, sa puno povrća i zdravim uljem, lako svarljivo.
Napomene:
- Nije preporučljivo osobama sa povećanim holesterolom ili gihtom da prečesto jedu džigericu, jer je bogata purinima i holesterolom.
- Limun i začini pomažu varenju i osvežavaju ukus.
Ako želiš da zameniš juneću džigericu, možeš koristiti sledeće opcije, u zavisnosti od cilja jela (proteini, lakoća varenja, nutritivna vrednost):
1. Druga mesa:
Pileća ili ćureća prsa – brzo se prže, blagi ukus, dobar izvor proteina.
Govedina ili junetina (tankо sečena šnicla ili steak) – bogata gvožđem, ali malo jača za varenje.
Svinjski file ili šnicla – mekše, neutralnog ukusa, brzo se sprema.
2. Riba i morski plodovi:
Losos, pastrmka, oslić – bogato omega-3, brzo se peče ili kuva.
Škampi ili lignje – daju sličnu teksturu i proteine, kratak period kuvanja.
3. Biljne alternative (za vegetarijansku/vegansku verziju):
Tofu (čvrsti ili marinirani) – upija začine, dobar protein.
Tempeh – bogat proteinima i mineralima, lagano pečen.
Seitan (ako nije problem gluten) – mesnasta tekstura, bogat proteinima.
Grašak i mahunarke u kombinaciji – npr. leblebije ili crni pasulj, za potpuni proteinski profil.
Za ovu kombinaciju grašak + šargarepa + luk + začini, najlakše će se uklopiti pileća prsa ili tofu, jer imaju neutralan ukus i brzo se spremaju, slično džigerici.
Gluten free* Suggested substitute for beef liver.
Ingredients (for 1 person): 150–200 g of beef liver (cut into thin slices), 150 g of peas (can be frozen), 1 carrot (cut into rings), 1 small onion (finely chopped), 1 clove of garlic (optional, finely chopped), 1 tablespoon of olive oil or pumpkin oil; spices: ½ teaspoon of oregano, ½ teaspoon of thyme, ¼ teaspoon of turmeric, ½ teaspoon of salt, ⅛–¼ teaspoon of pepper, 1 bay leaf, ½–1 teaspoon of lemon juice.
Preparation:
1. Fry the onion, carrot and garlic in a little oil.
2. Add peas, pour some water and add spices (except lemon).
3. Cover and cook for 15–20 minutes until the peas are soft.
4. In a separate pan, fry the liver in oil for 3-4 minutes on each side.
5. Towards the end, add a pinch of salt and a little lemon juice.
6. You can add the liver to the vegetables in the last few minutes to combine the flavors, or serve it separately.
Serving:
Serve warm, with a refreshing salad of fresh beetroot or cucumber.
It goes well with mint or fennel tea for better digestion.
Who is it especially good for?
1. People with celiac disease or gluten intolerance - the dish does not contain wheat products, rye, barley, etc.
2. People with hypothyroidism - an easily digestible liver is rich in iron, vitamin A, B12 and zinc, and the dish does not contain milk or eggs.
3. People who want a rich source of protein and iron - liver + peas + carrots provide a good balance of proteins and minerals.
4. For diabetics or people who watch their sugar - vegetables and liver have a low glycemic index.
5. For those who follow a healthy diet or detox - gluten-free, with lots of vegetables and healthy oil, easily digestible.
Notes:
- It is not recommended for people with increased cholesterol or gout to eat liver too often, because it is rich in purines and cholesterol.
- Lemon and spices help digestion and refresh the taste.
If you want to replace beef liver, you can use the following options, depending on the purpose of the meal (proteins, ease of digestion, nutritional value):
1. Other meat:
Chicken or turkey breast - quick frying, mild taste, good source of protein.
Beef or baby beef (thinly sliced steak) – rich in iron, but a little harder to digest.
Pork fillet or steak - softer, neutral taste, quick to prepare.
2. Fish and seafood:
Salmon, trout, hake - rich in omega-3, quick to bake or cook.
Shrimp or squid - give similar texture and protein, short cooking time.
3. Plant alternatives (for the vegetarian/vegan version):
Tofu (firm or marinated) – absorbs spices, good protein.
Tempeh - rich in proteins and minerals, lightly baked.
Seitan (if gluten is not a problem) – meaty texture, rich in protein.
Peas and legumes in combination - e. g. chickpeas or black beans, for a complete protein profile.
For this combination of peas + carrots + onions + spices, chicken breast or tofu will fit the easiest, because they have a neutral taste and are quickly prepared, similar to liver.
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