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, 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.

Chickpea and parmesan grissini (Grisine od leblebije i parmezana)

Crispy chickpea and parmesan grissini are rich in protein and fiber, and are excellent as a snack, as addition to soups, salads or sauces. They are easy to prepare and have a slightly spicy taste.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for the heart, for the brain, protein, for breakfast, for a snack, for energy, for children, for school, bring to work, for skin, for hair, gluten-free (if you use certified gluten-free oat flour or chickpea flour), fit recipe.

Preparation time: 1 - 1 hour 15 minutes.

Baking time: 22–28 minutes.

Additional drying in the oven (optional): 10 minutes.

Cooling time in the refrigerator (optional): 20 minutes.

Cooling time for baked grissini - sticks: 5-10 minutes.

Total time: 1 hour 35 minutes - 2 hours 45 minutes.

Ingredients (for 18-22 grissini): 250 g of cooked chickpeas (well drained, without membranes), 1 egg, 30 g of Parmesan cheese (finely grated), 1 tablespoon of olive oil, 1 teaspoon of paprika powder, ½ teaspoon of garlic powder, ½ teaspoon of salt, ¼ teaspoon of black pepper, 1 teaspoon of baking powder (4-5 g), 1–2 tablespoons of chickpea flour or oat flakes - rolled oats (finely ground, if the dough is too soft).

Preparation:

1. Heat the oven to 180 °C (356 °F).

2. Grind chickpeas into a smooth paste.

Carrot juice for gout (Sok od sargarepe za giht)

This refreshing juice is rich in vitamins, antioxidants and natural ingredients that hydrate and can be beneficial to the gout diet. Carrot and cucumber contribute to body hydration, while ginger and lemon provide natural anti-inflammatory ingredients. The apple provides a natural mild sweetness and enhances the taste. Contains pectin, soluble fiber that can contribute to gut health, polyphenols (antioxidants) that support overall anti-inflammatory nutrition.

The juice simultaneously supports the health of the heart and the digestive system, and thanks to natural carbohydrates and vitamins, it provides a mild, long-lasting source of energy.

Tags: for gout, for the heart, for the intestines (stomach), for energy.

Ingredients: 300 g of carrots, 1 cucumber, 1 small apple (optional; granny smith or something less sweet), 1 tablespoon of lemon juice, 5-7 g of fresh ginger root (1-1.5 cm), 100-150 ml of water.

Preparation:

1. Wash the carrot, cucumber and apple, cut into smaller pieces.

2. Put in a blender. Add water, lemon juice and ginger. Blend until smooth.

What are fajitas? (Sta su fahitas?)

Content:

1. What are fajitas?

2. Where does fajitas come from?

3. What are the types of fajitas?

4. What are the basic ingredients for fajitas?

5. What are fajitas served with?

6. Interesting facts about fajitas

 1. What are fajitas? 

Fajitas are a traditional Mexican-American dish consisting of thinly sliced ​​meat grilled over high heat, with onions and peppers. It is served with warm tortillas and various toppings, so everyone can make their own fajitas as desired.

 2. Where does fajitas come from? 

Fajitas originate from the border area between Texas and Mexico, from the cuisine known as Tex-Mex.

The name fajita comes from the Spanish word faja, which means belt or strip, because originally a narrow piece of beef (skirt steak) cut into strips was used. 

Protein ice bars with yogurt and berries (Proteinske ledene plocice sa jogurtom i bobicastim vocem)

Simple Greek yogurt and berry ice bars that freeze and break into pieces. Light, refreshing and ideal as a protein-packed treat from the freezer, especially inspired by the colors of Independence Day.

Tags: high protein, for breakfast, for snack, for dessert.

Preparation time: 25-35 minutes.

Freezing time: 4 h 35 minutes (maybe longer).

Total preparation time: at least 4 hours 35 minutes.

Ingredients (12 bars): 500 g of Greek yogurt, 2 tablespoons of honey (40 g), 1 teaspoon of vanilla extract, 150 g of strawberries, 100 g of blueberries.

Preparation:

1. Wash the strawberries, dry them and cut them into smaller pieces. Wash and dry the blueberries.

2. Line a baking sheet or plastic container approximately 20 x 30 cm (8 x 12 inches) in size with baking paper.

Fruit skewers with yogurt sauce (Vocni raznjici sa jogurt sosom)

Celebrate Independence Day with refreshing fruit skewers with creamy yogurt sauce. The combination of red, white and blue fruits makes this light, delicious dessert great for summer gatherings, barbecues and family celebrations.

Tags: for dessert, for snack, vegetarian recipe, low calories. 

Ingredients (8 skewers): 16 strawberries, 16 blueberries, 16 watermelon cubes, 16 melon cubes, 2 bananas, (cut into rings), for the yogurt sauce: 150 g Greek yogurt, 1 tablespoon honey, 1 teaspoon vanilla extract, grated zest of ½ lemon.

Preparation:

1. Arrange strawberries, blueberries, watermelon, melon and banana rings alternately on wooden sticks to make the skewers colorful.

2. In a bowl, mix Greek yogurt, honey, vanilla extract and lemon zest until you get a smooth dipping sauce.

Fit pizza with chicken and vegetables (Fit pica sa piletinom i povrcem)

Crispy fit pizza with juicy chicken fillets, roasted vegetables and melted mozzarella. A light, protein-rich and filling version of the classic pizza, ideal for lunch or dinner.

Tags: high protein, for lunch, for dinner.

Preparation time: 35 minutes.

Baking time: 12–15 minutes.

Fit pizza base preparation time: 45 minutes (from another recipe).

Total preparation time: 1 hour 35 minutes.

Ingredients (4 portions): 1 fit pizza base, for the filling: 250 g of chicken fillets, a pinch of salt, a pinch of pepper, 1 small zucchini, 1 red pepper, 80-120 g of mozzarella cheese, 20 g of pizza sauce.

Preparation:

1. Prepare the fit pizza base.

2. Season the chicken with salt and pepper, roast it on a grill pan or grill.

Fit pizza base (Fit pica podloga)

This fit pizza base is soft on the inside and slightly crispy on the outside, made from wholemeal flour (integral flour) and Greek yogurt. It's quick to prepare, requires no rising and is great as a healthier pizza base with your favorite toppings.

Tags: vegetarian recipe, for weight loss, for a snack, for dinner..

Preparation time: 20 minutes.

Baking time: 12 to 15 minutes.

Cooling time: 5-10 minutes.

Total time: 40 to 45 minutes.

If you are making homemade pizza sauce, another 3+ hours of preparation.

Ingredients (4 servings, 8 pieces): 250 g of whole wheat flour, 150 g of Greek yogurt, 1 teaspoon of baking powder (4 g), ⅓ teaspoon of salt, 1 tablespoon of olive oil, for coating: 100 ml of pizza sauce, ½ teaspoon of garlic powder or 1 small clove of garlic (finely crushed), 1 teaspoon of dried oregano, 1 teaspoon of dried basil, filling you choose.

Preparation:

1. Heat the oven to 220 °C.

2. Mix flour, baking powder and salt. Add Greek yogurt and olive oil.

Why is it good to eat apricots? (Zasto je dobro jesti kajsije?)

Content:

1. What are apricots?
2. Where do apricots come from?
3. Health benefits of apricots
4. What are apricots combined with?
5. Who are apricots especially useful for?
6. Who are apricots not good for?
7. Glycemic index and glycemic load of apricots
8. How to choose and store apricots?
9. The use of apricots in kitchen 
10. Interesting facts about apricots
11. Nutritional values ​​per 100 g (fresh apricots)

Apricot is one of the most recognizable summer fruits thanks to its orange-yellow color, soft flesh and refreshing taste that balances between sweet and slightly sour. Apart from being delicious, apricots also have a very rich nutritional profile, so they are often considered a fruit that combines enjoyment and functional nutrition.

This article explains what apricots are, where they come from, what their health benefits are, how they are used in food and who they are especially good for.

1. What are apricots?

Apricots are stone fruits, which means that they have one hard stone in the middle that surrounds the seed. They belong to the rose family (Rosaceae), as well as peaches, plums and almonds, with which they share common botanical characteristics.

Their exterior is velvety, while the interior is juicy and soft. The color varies from light yellow to intense orange, depending on the variety and maturity.

How to whip the whipping cream? (Kako umutiti slag?)

 Whipped cream with water 

Ingredients: 1 bag of whipping cream powder (40 g), 200 ml of cold water.

 Whipped cream with milk 

Ingredients:

1 bag of whipping cream powder (40 g), 200 ml of cold milk.

 Thicker whipped cream 

Ingredients: 1 bag of whipping cream powder (40 g), 170–180 ml of cold water or cold milk.

Note: If you use liquid heavy whipping cream let it be at least 36% fat.

 How to whip cream step by step? 

1. Place the empty bowl and mixing attachments (whisks) in the refrigerator for 10-15 minutes (or the freezer for 5-10 minutes if you are in a hurry).

1b. Milk or water should also be cold, from 30-60 minutes in the refrigerator.

Oreo biscuits and Oreo cream filling (Oreo keksi i Oreo krem punjenje)

Homemade Oreo cookies with dark, crumbly cocoa biscuits and delicate vanilla cream filling provide a distinctive combination of crunchy cookies and creamy filling. They are perfect for serving with coffee, tea or a glass of milk, and their taste and appearance are reminiscent of your favorite store-bought Oreo biscuits.

Famous butter cookies around the world 

Tags: for dessert, for snack, for vegetarians.

Preparation time: 1 hour 10 minutes.

Baking time: 8–10 minutes.

Plus cookie cooling time, plus cookie filling time.

Total preparation time: 2+ h.

Ingredients: 200 g of flour (type 400), 60 g of cocoa powder, 1 teaspoon of baking powder (4-5 g), a pinch of salt, 120 g of unsalted butter (room temperature), 120 g of sugar, 1 egg, 1 teaspoon of vanilla extract.

Flour by country US, UK, FR, IT, DE

Preparation:

1. Mix flour, cocoa powder, baking powder and salt.

2. Beat butter and sugar until creamy.

New on the blog - Mini stories (Novo na blogu - Mini price)

From now on, there will be short stories, thoughts and small moments of inspiration at the end of the recipes. Sometimes it will be a memory, sometimes a few sentences that relax, motivate or simply prolong the feeling that the recipe brings.

Food is not just a list of ingredients and preparation steps. Sometimes it's a smell that reminds you of childhood, a cup of coffee in silence or a few moments of peace at the end of the day.

That's why each recipe will have its own little story, intended to slow down the day, make you smile or leave warmth even after the last bite.

I hope you will find something of your own in them.

Plasma caramel ice cream (Plazma karamel sladoled)

Creamy Plasma ice cream with super caramel flavor and crunchy biscuit pieces. Without an ice cream machine, it is simply prepared and is a homemade dessert for warm days.

Tags: for dessert, for vegetarians, for energy, for weight gain.

Preparation time: 30-40 minutes

Freezing time: 6 h.

Total preparation time: 6 hours and 40 minutes.

Ingredients (for about 1.5 L): 300 g of ground Plazma biscuits, 500 ml of heavy cream, 400 ml of condensed milk (sweetened), 150 g of caramel topping for ice cream, 150 ml of milk, 1 teaspoon of vanilla extract, 50 g of finely crushed Plasma biscuits.

Preparation:

1. Beat cold heavy cream until stiff, about 3 to 5 minutes* (see note).

2. In a separate bowl, mix condensed milk, milk, vanilla extract and 100 g of caramel topping for ice cream.

Caramel topping for ice cream (Karamel preliv za sladoled)

Delicious caramel topping for ice cream with a smooth, creamy texture and a slight salty note. Ideal for addition to desserts and hot treats.

Tags: vegetarian recipe, high calorie.

Ingredients: 200 g of sugar, 120 ml of heavy cream or homemade heavy milk cream, 50 g of unsalted butter, a pinch of salt, 1 teaspoon of vanilla extract (optional).

Preparation:

1. Put the sugar in a saucepan with a thicker bottom and heat it on a medium temperature (4 out of 6) until it completely dissolves and turns a golden caramel color, about 8 to 15 minutes, depending on the saucepan you have.

It is important that you do not mix with a spoon in the classic sense, but that you only "swirl" the pan slightly from time to time so that the sugar melts evenly, because direct mixing can create lumps. When it gets the color of honey to dark amber, then the next step (heavy cream and butter), and everything goes quickly, so you should be ready.

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.

Rice crackers with cream cheese and cucumber (Pirincani krekeri sa krem sirom i krastavcem)

A light and refreshing meal with a creamy texture and crunchy bites, ideal for a quick breakfast, snack or light dinner.

Tags: vegetarian recipe, for breakfast, for snack, source of energy, for digestion, for intestines (stomach), for skin, for weight loss (in a moderate portion), for dinner.

Preparation time: 20 minutes.

Ingredients (1 larger or 2 smaller portions): 6 rice crackers, 100 g of cream cheese, 1 small cucumber, 1 teaspoon of lemon juice, a pinch of salt, a pinch of pepper, fresh dill or chives (finely chopped, optional).

Preparation:

1. Wash the cucumber, peel it and cut it into thin rings or cubes.

2. Mix cream cheese with lemon juice, salt, pepper and herbs.

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.

Orange juice with ginger (Sok od pomorandze sa djumbirom)

Refreshing orange and ginger juice rich in vitamin C and natural antioxidants. It is ideal for starting the day, refreshing during the day or as a light drink with a meal.

Tags: vegan, vegetarian recipe, gluten free, with breakfast, beverage, for energy, for immunity, for the heart, for the brain, for the skin, for digestion, for the intestines (stomach), antioxidant, without refined sugar.

Preparation time: 10 minutes.

Standing time: 5-10 minutes.

Total time: 15-20 minutes.

Ingredients (for 2 portions): 3 large oranges, 1-2 cm of fresh ginger, 1 teaspoon of honey or maple syrup (optional), a few ice cubes (optional), a little grated orange peel.

Preparation:

0. Wash the oranges well. Peel the ginger.

1. Squeeze the juice.

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.

Combinations of nuts for a snack (Kombinacije orasastih plodova za uzinu)

Content:

A) Classic combinations of nuts

B) Lower calorie mixed nuts

C) Fit mixes of nuts

D) For weight loss, a combination of nuts

E) High protein nut mixes

Why do these mixes hold satiety better?

How many grams is one portion?

How many servings of nuts for one snack should I take?

Should you use raw, roasted or salted nuts?

Schedule during the day

 A) Classic combinations of nuts: 

1. Classic mix

Ingredients: 30 g almonds, 30 g walnuts, 30 g hazelnuts, 30 g pistachios.

2. Peanut and cashew mix

Ingredients: 60 g of peanuts, 40 g of cashews.