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.

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.

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.

Napici koji podsticu praznjenje creva (Drinks that stimulate bowel movement)

Dnevni jelovnik protiv zatvora 

1. Voda sa limunom

- Mlake vode 200–250 ml.

- Sok od ¼ do ½ svežeg limuna

Ako stomak dobro podnosi, može se postepeno povećati do soka od 1 celog limuna na čašu vode.

Kako piti?

Piti ujutru na prazan stomak. Popiti polako, u nekoliko gutljaja. Posle napitka sačekati 30 minuta pre doručka.

Koliko dugo se pije?

Može se piti svakodnevno 2–3 nedelje. Kod blažeg zatvora često deluje već posle nekoliko dana

Kolika je pauza? 

Napraviti pauzu 10 dana. Posle pauze može se ponoviti ciklus po potrebi.

Dodatne napomene:

- Ako postoji osetljiv želudac, gastritis ili problem sa zubnom gleđi, bolje je koristiti slabiju koncentraciju limuna i posle napitka isprati usta običnom vodom.

Zašto pomaze? 

Napitak deluje tako što blago stimuliše varenje, hidrira organizam i može pokrenuti refleks pražnjenja creva.

Hleb sa cia semenkama (Bread with chia seeds)

Sastojci (za ~800 g hleba): 400 g pšeničnog brašna* (može i integralno),  100 g ovsenog brasna ili ražanog brašna (za bolju strukturu), 300 ml mlake vode, 7 g suvog kvasca (ili 15 g svežeg kvasca), ½ kašičice soli, 2 kašike cia semenki (+ 1 kašika za posipanje), 1 kašika maslinovog ulja, 1 kašika meda ili javorovog sirupa (opciono, za blago sladak ton).

Priprema:

1. U velikoj činiji pomešaj brašno, suvi kvasac, so i 2 kašike cia semenki.

2. Dodaj mlaku vodu, maslinovo ulje i med ili javorov sirup, pa zamesi glatko testo 7–10 minuta. Testo će biti malo lepljivo zbog cia semena.

Upotreba cia semenki (Use of chia seeds)

1. Za  zdravlje, energiju ili doručak (najčešće)

📏 Količina: 1–2 kašike (≈10–20 g)

 💧 Odnos sa vodom: 1 kašika cia : 5–6 kašika vode

 🕒 Vreme potapanja: minimum 20–30 minuta, dobro bi bilo na 2 sata (idealno preko noći u frižideru)

Tako semenke postaju gelaste, lakše za varenje i ne nadražuju creva.

Ovu verziju koristi u:

• kašama, pudinzima, jogurtima, smutijima
• kao zamenu za jaja u kolačima (1 kašika cia + 3 kašike vode = 1 “jaje”)

2. Ako ih dodaješ u smuti i odmah piješ

Možeš dodati suve cia semenke, ali je važno odmah popiti napitak i popiti čašu vode posle, jer semenke u stomaku brzo nabubre i mogu izazvati nadutost ako se ne hidriraju.

Smuti od banane, kivija i matce (Matcha kiwi banana smoothie)

Sastojci: 3 banane (isečene, zamrznute), 3 kivija (isečena, zamrznuta), 1 kašika praha matče, 200 ml ovsenog mleka ili nekog biljnog mleka za posipanje - mak, susam, pinjoli ili orasi, sveži kivi ili banana, bademi, seme suncokreta, kokosovo brasno, čia seme, rendana čokolada.

Priprema:

1. Stavite banane, kivi, mleko i prah matče u blender ili procesor hrane i blendajte dok ne postane glatko.

2. Podelite smuti u dve šolje.

Dzem od jagoda bez secera (Strawberry jam without sugar)

Sastojci: 400 g jagoda (iseckanih), 2 kašike vode, 1 kašičica čia semenki (fino mlevenih), 1 kašičica limunovog soka.

Priprema:

1. Iseckajte jagode.

2. Stavite ih u šerpu sa vodom.

Veganski hleb sa semenkama i bademima (Vegan bread with seeds and almonds)

Sastojci: 265 g ovsenih pahuljica, 120 g semenki bundeve, 120 g mlevenih badema, 75 g semenki suncokreta, 50 g mlevenih semenki lana, 30 g ljuske psilijuma, 3 kašike čia semenki, ½ kašičice soli, 1 kašika javorovog sirupa, 600 ml filtrirane vode, ½ kašičice kurkume u prahu, ¼ kašičice kardamoma u prahu, ½ kašičice cimeta u prahu, 1 kašičica suvog origana.

Priprema:

1. U činiji pomešajte sve suve sastojke – ovsene pahuljice, semenke bundeve, semenke suncokreta, mlevene bademe, mleveno laneno seme, ljuske psilijuma, čia seme, kurkumu, kardamom, cimet, origano i so.

2. Dodajte javorov sirup i vodu. Dobro promešajte dok sva voda ne upije.

Cia puding osnovni recept (Chia pudding basic recipe)

Sastojci: 300ml mleka, 1 kasicice cimeta u prahu ili mlevenog, 1 kasika putera od badema, ½ kasicice vanila ekstrakta, mali prstohvat đumbira u prahu, 50 g cia semenki.

Priprema:

1. U blender staviti sve osim cia semenki. Dobro sjediniti.

2. Sipati u ciniju pa dodati cia semenke. Dobro promesati.

Hleb sa niskim ugljenim hidratima (Low carb bread)

Sastojci: 2 jaja (veca), 230 g krem sira, 80 g brašna od semenki bundeve, 1 kašika semenki lana, 1 kašika čia semenki, ½ kašičice praška za pecivo, ½ kasicice ruzmarina (suvog), za posipanje - semenke suncokreta, semenke bundeve, susam.

Priprema:

0. Pomesati brasno od semenki bundeve, prasak za pecivo, lan, cia semenke i ruzmarin.

1. Umutite jaja.

Proteinske stanglice punjene vocem (Protein bars filled with fruits)

Sastojci: za biskvit - 200g mlevenih badema, 80g putera od badema, 180g brašna od leblebija, 70ml kokosovog ulja (otopljenog), 120ml kokosovog mleka, 60ml meda ili agava sirupa, 3 kašike mlevenog susama, ½ kašičice sode bikarbone, prstohvat soli, za vocno punjenje - 450g smrznutog bobicastog voca (kupine, jagode, maline, borovnice, aronija, suve brusnice), 6 kašika cia semenki, 3 kašike meda ili agava sirupa, 120ml vode, 30g kakao putera, za preliv - 1 kašičica arome bobicastog voca koje koristite za punjenje ili vanila ekstrakta, 35g meda.

Priprema:

1. Za biskvit - pomesati bademe, brašno od leblebija, susam so i sodu bikarbonu.

2. Dodati u to - puter od badema, kokosovo ulje, med ili agava sirup i na kraju postepeno dodajte kokosovo mleko i zamesiti meko i glatko testo.

Hleb od bademovog brasna i semenki (Almond bread with seeds)

Sastojci: 5 jaja, 180ml jogurta, 150g mlevenih semenki (susam, suncokret, semenke bundeve, chia, semenke konoplje), 100-130g bademovog brasna, 2g sode bikarbone, 1.5g soli, celovite semenke za posipanje.

Priprema:

1.Umutiti jaja.

2. Dodati jogurt, sodu bikarbonu i so.

Chia jaje (Chia egg)

Jedna od zamena za jaje u vegan receptima.

Sastojci (za jedno jaje): 13g chia semenki, 40ml vode.

Priprema:

1. Stavite chia semenke u manju posudu i dodati vodu. Promesati i ostaviti 15 minuta da se zgusne. Trebao bi biti gelast i gust.

Mesavina heljdinog i integralnog brasna za kolace (A mixture of buckwheat and wholemeal flour for cakes)

Sastojci: 400g integralnog psenicnog brasna, 200g heljdinog brasna, 2 kasike cia semenki, 2 kasike mlevenog lana, 2 jaja, 2 kasicica praska za pecivo, 1 kasicica sode bikarbone, voda po potrebi, 700g bobicastog voca.

Priprema:

1. Pomesati integralno psenicno i heljdino brasno, umucena jaja, prasak za pecivo, sodu bikarbonu, cia semenke i lan. Po potrebi dodati vodu da dobijete guscu smesa.

2. Bobicasto voce ispasirati i dodati u brasno. Sve dobro sjediniti.

Bademov hleb sa cia semenkama i cottage sirom (Almond bread with chia seeds and cottage cheese)

Sastojci: 5 jaja, 200g cottage sira, 100g bademovog brasna, 50g cia semenki, 50g suncokreta, 50g lana, 20g kokosovog brasna, 50g psilijuma, 10g praska za pecivo, 2 kasike jabukovog sirceta i 3g soli.

Priprema:

1. U ciniji pomesati bademovo brasno, prasak za pecivo, psilijum i so. Viljuskom umutiti jaja.

2. Dodati semenke lana, suncokreta, cia semenke i kokosovo brasno. Promesati.

Frape od ananasa i sargarepe (Pineapple and carrot frappe)

Sastojci: 250g spanaca (svezeg ), 250ml kokosove vode (nezasladjene), 1/2 banane (smrznute), 125g ananasa (smrznutog), 120g sargarepe (sirove, oljustene i isecene na 2 cm), 1 kasika cia semenki,  

Priprema:

1) U blender staviti spanac i kokosovu vodu. Usitniti. 

2) Dodati, bananu, ananas, sargarepu i cia semenke. Usitniti dok ne postane glatko.

Ingredients: 250g spinach (fresh), 250ml coconut water (unsweetened), 1/2 banana (frozen), 125g pineapple (frozen), 120g carrots (raw, peeled and cut into 2 cm), 1 tablespoon chia seeds,

Preparation:

1) Put spinach and coconut water in a blender. Chop up.

2) Add banana, pineapple, carrot and chia seeds. Chop until smooth.

Cia puding sa vocem (Chia fruit pudding)

Sastojci: 80g cia semenki, 2 banane (pire), 1 kivi, 100g ananasa, 3 kasike meda, 300ml mleka od badema, 300ml grckog jogurta, 1 kasicica cimeta, 100g oraha (seckanih).

Priprema:

1) U ciniji pomesati mleko od badema i grcki jogurt.

2) Dodati med, cimet i cia semenke i dobro sjediniti. Mozete i u blenderu ili rucnim mikserom. Dodati banane i opet izmesati mikserom.

Vocni parfe sa grckim jogurtom (Fruit parfait with greek yogurt)

Sastojci: 4 kajsije (na kockice), 2 breskve (na kockice), 500ml grckog jogurta, 3 kasike meda, 1 kasika cia semenki, 150g muslija.

Priprema:

1) U ciniju staviti grcki jogurt i musli. Ostaviti da stoji 2 sata.

2) Dodati kajsije i breskve i promesati.

Mafini sa ovsenim pahuljicama i cia semenkama (Muffins with oat flakes and chia seeds)

Dorucak

Sastojci: 165g ovsenih pahuljica, 1 banana, 1 kasika cia semenki + 3 kasike vode, 65g proteina, 85ml bademovog mleka (nezasladjenog), 2 kasicice kokosovog secera, 1/4 kasicice cimeta, prstohvat sode bikarbone, 1/4 kasicice praska za pecivo, 2 kasicice kokosovog ulja (otpljenog), prstohvat soli; 3x 1 kasika putera od kikirija; 3 banane.

Priprema:

1) U blenderu samleti ovsene pahuljice. Bananu izgnjeciti viljuskom. Preliti cia semenke sa vodom i ostaviti da nabubri 15 minuta.

2) U ciniji pomesati ovseno brasno, bananu, cia semenke, protein, bademovo mleko, kokosov secer, cimet, sodu bikarbonu, prasak za pecivo, kokosovo ulje i so. Promesati dobro da se sve sjedini.