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.

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.

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.

Lazni omlet (Fake omelette)

Omlet bez žumanaca.

Sastojci (1 porcija): 4 belanca, 1 kašika vode (15 ml), prstohvat soli, prstohvat bibera, 1 kašika mleka ili biljnog mleka (opciono, 15 ml), 30 g šampinjona ili spanaća (opciono, za ukus).

Priprema:

1. Belanca umutiti viljuškom ili žicom sa vodom i solju.

2. Tiganj zagrejati na srednjoj temperaturi 4 od 6) bez ulja.

Kajgana (Kaygana - scrambled eggs)

Sastojci (za 1 osobu): 2 jaja, 1 kašika mleka ili vode (opciono), prstohvat soli, prstohvat bibera, za prženje - 1 kašičica ulja (5 ml) ili 1 ravna kašicica putera (5 g).

Priprema:

1. Umuti jaja sa mlekom ili vodom, soli i biberom.

2. Zagrej tiganj sa malo ulja ili putera, na srednjoj temperaturi (4).

Przene rolnice od tost hleba (Toast bread rolls)

Sastojci: tost hleb, kackavalj (cedar sir, gauda kackacavalj, trapist kackavalj), sunka ili slanina (isecena na snite), jaje + 1 kasika mleka, malo lista persuna (sitno seckanog), malo margarina.

Priprema:

0. Iseci kackavalj na sirinu 1 do 1.5 cm duzine tost hleba.

1. Staviti 4 tost hleba jedan na drugi. Iseci tost hleb na sirinu 2 cm.

2. Staviti izmedju dva stapica tosta kackavalj.

4 Zdrava tost obroka (4 Healthy toast meals)

Humus tost s paradajzom i pesto sosom

Recept za Humus.

Recipe for hummus.

Sastojci: 2 parceta hleba bez glutena, tost, 4 kašike humusa (obicnog), 1 paradajz, 2 kašike pesto sosa, za posipanje semenke suncokreta ili bundeve, susam ili lan ili mleveni orasi.

Priprema:

1.Premažite tost humusom. 

2. Poredjate paradajz isecen na ploske narezanom paradajzom i premazite pesto sosom.

3. Pospite sa nekim semenkama ili orasima.

Hummus toast with tomato and pesto sauce

Kacamak od kukuruznog belog brasna (Corn white flour porridge)

Sastojci: 2-3 kasike (pune) kukuruznog belog brasna na 250ml vode, 1 kasika ulja, so.

Priprema:

1) U serpu sipati vodu, so i ulje i pustiti da prokljuca.

2) Dodati kukuruzno belo brasno konstantno mesajuci. Kuvati na srednjoj temperaturi (4) oko 8 minuta povremeno mesajuci. 

Kacamak (Polenta)

Sastojci: 2 solje vode, 2 kasike margarina, 1 solja kukuruznog brasna, so, 150g kackavalja i prstohvat muskatnog orascica.

Priprema:
1) U serpu staviti vodu, margarin i so, i staviti da provri. Dodati kukuruzno brasno i kuvati na srednje laganoj vatri dok se ne zgusne.

Opciono - pred kraj dodati izrendan kackavalj i muskatni orascic.

Ingredients: 2 cups water, 2 tablespoons margarine, 1 cup corn flour, salt, 150g of cheese and a pinch of nutmeg.

Preparation:
1) In a saucepan put water, margarine and salt, and let it boil. Add corn flour and cook over medium-low heat until it thickens.

Optional - before the end add the grated cheese and nutmeg.