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.

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.

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.

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.

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.

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.

Cocoa smoothie (Kakao smuti)

A cocoa smoothie is a quick and nutritious drink rich in the flavor of chocolate, the natural sweetness of banana, and the creamy texture of peanut butter. The oat flakes (rolled oats) add extra thickness and make the smoothie more filling, so it can be served as a breakfast, snack, or post-workout drink. It's best served immediately after preparation, while it's cold and frothy.

Preparation time: 5 minutes.

Difficulty of preparation: easy.

Ingredients (1 large or 2 small servings): 1 banana, 250 ml milk or almond milk, 1 tablespoon cocoa powder (organic, not the kind for cakes), 1 tablespoon oat flakes (rolled oats), 1 teaspoon honey or date syrup, 1 tablespoon peanut butter, 3 ice cubes, for sprinkling - cocoa powder.

Required: blender.

Preparation:

1. Place all ingredients in a blender. Blend for 30-60 seconds, until the mixture becomes completely smooth and foamy.

If you want a thinner smoothie, add a little more milk and blend briefly again.

2. Pour the cocoa smoothie into a tall glass.

Coko kuglice od urmi (Choco dates balls)

Sastojci (20–24 kuglice, prečnik oko 2–2,5 cm): 200 g urmi bez koštica, 80 g mlevenih oraha ili badema, 40 g ovsenih pahuljica, 1 kašika kakao praha, 1 kašičica vanila ekstrakta, prstohvat soli, za oblaganje - kokosovo brasno.

Priprema:

1. Urme potopiti u toplu vodu 10-15 minuta (ako su tvrđe). Ocediti.

2. Sve sastojke staviti u blender ili seckalicu. Blendati dok se ne dobije lepljiva smesa.

Proteinski keksici sa cokoladom (Protein cookies with chocolate)

Možeš koristiti kao užinu, doručak ili posle treninga.

Sastojci (za 10 keksića, ~5 cm): 150 g ovsenih pahuljica (može i samlevenih), 30 g proteinskog praha - čokolada ili vanila (protein surutke ili biljni protein), 1 zrela banana, 1 jaje, 2 kašike kakaa u prahu, 2 kašike meda ili javorovog sirupa, 40 g komadića tamne cokolade, 1 kašika kokosovog ulja (otopljenog), ½ kašičice praška za pecivo.

Priprema:

1. U činiji izgnječi bananu dok ne postane kremasta.

2. Dodaj jaje, med i otopljeno kokosovo ulje, pa dobro promešaj.

Kitket za dijabetičare i IR (KitKat for Diabetics and IR)

Zašto stevija i eritritol imaju različit uticaj na telo? (Kada koristiti eritrol a kada steviju?)

Sastojci (za 4 štapića): 150 g ovsenih pahuljica ili speltinog brašna* (za vafl), 3 kašike kokosovog ulja ili ekstra devičanskog maslinovog ulja (EVOO), 6 kašike eritritola (zaslađivač bez šećera), 150 g tamne čokolade (70%+ kakaoa, bez šećera ili 85% kakaoa, bez secera), 3 kašike organskog kakao praha** (opciono, za intenzivniji ukus), prstohvat soli (0.3-0.5), 6–8 kašika vode (po potrebi, da testo bude glatko i lako razmazivo).

Priprema:

1. U velikoj činiji pomešaj ovsene pahuljice ili integralno speltino brašno, kakao prah, eritritol i prstohvat soli.

2. Dodaj ulje i vodu postepeno, mešajući dok ne dobiješ glatko i lako razmazivo testo.

Ovseni napitak sa lešnikom (Oat drink with hazelnut)

Boom box kopija.

Sastojci (za oko 900 ml): 60 g ovsenih pahuljica, 30 g sirovih lešnika, 1 litar vode, 1 kašičica meda ili urmi u prahu - urmin secer (opciono), prstohvat soli (opciono).

Priprema:

1. Ovsene pahuljice potopiti u vodu na 60 minuta. 

2. Lešnike potopiti u toploj vodi oko 4 sata (može i preko noći 8 sati, radi blažeg ukusa i lakšeg blendiranja).

Ovseni kolacici sa suvim brusnicama (Oat flakes cookies with dried cranberries)

Mogu biti vegan.

Sastojci (4–6 malih keksića): 80 g ovsenih pahuljica (može i pola sitno mleveno, pola cele), 40 g integralnog brašna (ili običnog), 1 kašika kokosovog ulja (omeksanog) ili putera (neslanog, omekšanog), 2 kašičice meda ili javorovog sirupa, ½ kašičice praška za pecivo, prstohvat soli, 1 kašika mleka ili biljnog mleka, prstohvat cimeta, ½ kasicice vanila ekstrakta ili prstohvat mlevene vanile, 1 kašika suvih brusnica (sitno seckanih) ili 1 kašika suvog grožđa (sitno seckanog) ili mesavina suvih brusnica i suvog grozdja (½ kasike brusnica + ½ kasike suvog grozdja).

Priprema:

0. Potopiti suvo grozdje i suve brusnica u toplu vodu I ostaviti 5 do 10 minuta. Procediti. Sitno iseckati.

1. Zagrejte rernu na 180°C (356 F).

2. U činiji pomešajte kokosovo ulje i med ili javorovov sirup dok ne postanu kremasti.

Biljna pavlaka od ovsenih pahuljica bez aditiva (Plant-based oat flakes cream without additives)

Sastojci: 80 g ovsenih pahuljica (ne instant), 300 ml vode (hladne), 1 kašika hladno ceđenog ulja (npr. suncokretovo, maslinovo ili kokosovo bez mirisa), 1 prstohvat morske soli, 1 kašičica soka od limuna (opciono, ako želite kiselkastu notu kao kisela pavlaka), za slatku varijantu: dodaj ½ kašičice ekstrakta vanile i malo javorovog sirupa*

• Blago slatko: 1 kašičica javorovog sirupa (≈5 ml)
• Srednje slatko: 1.5 kašičica javorovog sirupa (≈7–8 ml)
• Prilično slatko: 2 kašičice javorovog sirupa (≈10 ml)

Priprema:

1. Potopi ovsene pahuljice u vodu i ostavi da stoje 20 minuta.

2. Procedi i isperi ih pod mlazom hladne vode (ovo uklanja lepljivost).

Domaci musli za hipotireozu (Homemade muesli for hypothyroidism)

Sastojci: kinoa, 6 kašika ovsenih pahuljica plus voda dovoljno da prekrije pahuljice, 2 kašike susam semena, mešavina semena - 1 kašika lanenog semena, 2 kašike suncokretovog semena (sirovog), 3 kašike rendane crne čokolade (najmanje 70% kakaoa), 250 g sirovih seckanih orašastih plodova (indijski orah, lešnik, brazilski orah, makadamija, pistaći), 250 g seckanog suvog voća (kivi, brusnica, kajsija, suvo grožđe), 2 urme (bez kostica) po porciji.

Priprema:

1) Skuvajte kinou.

2. Potopite ovsene pahuljice u vodu preko noći ili 8 sati. Ocedite. Potopite sušeno voće u toplu vodu 30 minuta. Ocedite.

2b. Stavite ovsene pahuljice u šerpu i prelijte vodom. Kada proključa, kuvajte 5 minuta na srednjoj vatri (4), mešajući.

Tikvica pljeskavice sa cedar sirom iz rerne (Zucchini patties with cheddar in the oven)

Sastojci: 1 srednja tikvica + ½ kasicice soli, 1 jaje, 30 g ovsenih pahuljica (mlevenih) ili ovsenog brasna, ½ kasicice belog luka u granulama, 80 g cedar sira (rendanog), 1 kasika svezeg vlasca (sitno seckanog) ili 1 kasicica suvog vlašca, 1 kasika maslinovog ulja, prstohvat morske soli.

Priprema: 

1. Tikvicu oprati, oljustiti i izrendati na krupno. 

2. Posoliti i promesati. Ostaviti 30 minuta.

Cokoladne banana ovsene palacinke (Chocolate banana oat pancakes)

Sastojci: 2 jaja, 2 banane (olljustene), 1 kasika kakaa u prahu, 2 kasicice kikiriki putera,100 g ovsenih pahuljica, 110 ml mleka.

Priprema:

 1. Staviti sve sastojke u blender i blendajte oko 2 minute dok ne dobijete kremastu smesu.

2. Zagrejati nelepljivi tiganj na srednje niskoj temperaturi (3).

Kuvane ovsene pahuljice (Cooked oat flakes)

Sastojci: ovsene pahuljice, voda da prekrije pahuljice.

Priprema:

1. Potopiti pahuljice u vodi (dva do tri prsta vise vode od kolicine pahuljica) na 8 sati. Cuvati u frizideru.

2. Procediti.

Domace ovseno mleko (Homemade oat milk)

Sastojci: 80 g ovsenih pahuljica, 710 ​​ml hladne filtrirane vode, 2 kašičice ekstrakta vanile + 4 urme ili 2 kasicice meda ili agavinog sirupa i prstohvat soli,

Priprema:

1. Sipajte ovsene pahuljice, vodu, ekstrakt vanile, urme i so u blender i blendirajte na najjačoj brzini dok ne postane glatko.

2. Procedite ovseno mleko tako što ćete ga sipati kroz kesicu za ovseno mleko (ili gazu) u posudu. Rukama iscedite mleko iz kesice za ovseno mleko ili gazu.

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.

Vocni kolac sa ovsenim pahuljicama i grckim jogurtom (Fruit cake with oat flakes and Greek yoghurt)

Sastojci: 2 banane (oljustene, izgnjecene), 3 jaja (blago umucena), 200 g grčkog jogurta, 30 ml agava sirupa, 150g ovsenih pahuljica, 1 kasicica cimeta, ¼ kasicice kardamona mlevenog, 5 g praška za pecivo, bobicasto voce, 100 g cokolade za kuvanje, 1 kasika kokosovog ulja.

Priprema:

1. Pomesati sve osim bobicastog voca, cokolade i kokosovog ulja.

2. U manji cetvrtasti ili okrugli pleh staviti papir za pecenje i sipati smesu.