All listed values are per serving.
Proteins: 15–24 g
High proteins: 25–40 g
Fiber: 5–9 g
High fiber: 10 g or more
Carbohydrates: 30–59 g
High carbohydrates: 60 g or more
Fats: 10–19 g
High fat: 20 g or more
General daily values (DVs) for healthy adults, used on food declarations.
Proteins: 50 g
Fibers: 28 g
Fat: 78 g
Carbohydrates: 275 g
Contents:
How to clean papaya?
1. Wash the papaya well under cold water and wipe it with a clean kitchen towel.
2. Cut off a small part from both ends of the papaya so that it has flat surfaces and is more stable for cutting.
Delicious and crispy ham and cheese croquettes, prepared in an air fryer without frying in deep oil. They are golden and crispy on the outside, while the inside is soft, juicy and full of melted cheese and finely chopped ham. They are excellent as an appetizer, for children, school or to take to work.
Tags: appetizer, air fryer, high protein, for kids, for school, take to work.
Preparation time: 1 hour 40 minutes - 1 hour 55 minutes.
Ingredients (for 12 pieces, length about 12 cm and diameter about 2 cm):
For breading:
Flour by country US, UK, FR IT, DE
Preparation:
1. Mix Edam or Gouda cheese, ham, egg, flour, breadcrumbs and pepper.
If the mixture is too sticky, add a little more breadcrumbs, 1 tablespoon at a time. If it is too dry and difficult to combine, add 1 teaspoon of beaten egg.
2. Place the mixture in the refrigerator for 30 minutes to set.
Crisp cocoa biscuits with an intense cocoa flavor, easy to prepare and excellent as a biscuit for a snack or as a crunchy layer for a dessert in a glass.
Tags: biscuits with tea and coffee, for kids, for a snack, vegetarian recipe.
Preparation time: 55 minutes.
Cooling time: 30 minutes.
Total time: 1 hour and 25 minutes.
Ingredients:
Preparation:
1. Mix flour, cocoa powder, powdered sugar and salt.
2. Add unsalted butter and rub with your fingers until you get a crumbly mixture, about 2-3 minutes.
My interest in food and recipes began long before I started researching nutrition for health reasons.
It all started with my mother's notebooks with recipes. I wanted to save her recipes and turn them into a blog, and over time I started to design and develop my own recipes.
For years, I researched different foods, preparation techniques and new combinations of tastes.
And then in 2021, my life took a completely different direction.
Juicy chicken thighs and drumsticks marinated in buttermilk, turmeric and rosemary, baked in the oven until golden brown.
Tags: for breakfast, for lunch, for dinner, bring to work, for school, for police officers, for firefighters, for kids.
Preparation time: 1 hour 20 minutes.
Marinating time: 2–4 h.
Total preparation time: 3 h 20 minutes - 5 h 20 minutes.
Ingredients:
Preparation:
1. Mix buttermilk, turmeric, dry rosemary and salt in a bowl.
2. Add chicken drumsticks and thighs and coat them well with marinade on all sides.
A biscuit is often the first layer of a dessert in a glass, but its choice can completely change the taste and texture of the entire dessert. Some biscuits are neutral and easily combined with different creams and fruits, while others have a pronounced taste that goes well with certain ingredients, such as caramel, chocolate, coffee or cinnamon.
Listed below are the most common types of biscuits that can be used for desserts in glasses, along with suggestions on what to pair them with. Information about the origin has also been added.
Types of cookies for desserts in glasses:
1. Oreo biscuits - crunchy chocolate biscuit with creamy vanilla filling.
2. Plazma biscuits - a soft, crumbly biscuit with a mild taste, with the aroma of cereals and vanilla.
Chicken salad in a jar with fresh vegetables, corn, arugula and almonds, with a creamy yogurt-mustard dressing. A practical and tasty salad suitable for preparation in advance, with a refreshing creamy dressing that is added just before eating.
Tags: bring to work, for kids, for school, for police officers, for firefighters, salads, for weight loss, salad meal, anticellulite menu.
Preparation time: 20 minutes.
Preparation and cooling of the chicken: 1 hour 30 minutes.
Corn preparation: 20 minutes.
Total preparation time: 2 hours 10 minutes.
Ingredients (for 1 jar from 1 liter/quart):
Preparation:
1. Prepare the chicken. Leave to cool. Cut into smaller pieces. Cook corn.
2. Cut the tomato into rings, and the cucumber into crescent or rings.
Soft and slightly crunchy Italian biscuits with an intense almond flavor and a thin crust made of powdered sugar.
Tags: vegetarian recipe, gluten free, for kids, for a snack, cookies for coffee and tea.
Preparation time: 45 minutes.
Cooling time: 30 minutes.
Total preparation time: 1 hour 15 minutes.
Ingredients (20–24 biscuits, 4–5 cm in diameter):
Preparation:
1. Mix ground almonds, powdered sugar and a pinch of salt.
2. Add egg whites (unbeaten), almond extract and lemon juice. Combine everything until a thick, sticky mixture is obtained.
Sastojci: 250 g mekog belog brašna (psenicno belo, T400 ili T500), 350 g raženog brasna ili integralnog brašna, 2 kašike kakaa u prahu (nezaslađenog), 10 g suvog kvasca, 1 kašičica šećera (samo za aktivaciju kvasca), ¾ kašičice soli, 340 ml tople vode, 70 g melase, 2 kašike maslinovog ili hladno ceđenog suncokretovog ulja, 2 kašike mlevenog lana, 1 kašika semenki bundeve ili mlevenih ili seckanih oraha (opciono).
Priprema:
1. U manjoj činiji pomešaj kvasac sa šećerom. Dodaj toplu vodu (ne vrelu) i ostavi nekoliko minuta dok ne zapeni i postane penušav.
2. U velikoj činiji pomešaj meko belo brašno, raženo ili integralno brašno, kakao, so, mleveni lan i po želji semenke ili orahe.
A post workout recovery drink for firefighters, combining tomato juice, coconut water, banana and vegetable protein. Provides fluid, electrolytes, carbohydrates and protein, with a mild tomato flavor and refreshing taste.
Tags: for firefighters, for policemen, post-workout recovery.
Preparation time: 5 minutes.
Cooling time: 15 minutes.
Total preparation time: 20 minutes.
Ingredients (for 2 servings):
Preparation:
0. Cut the banana and the stalk of celery into smaller pieces.
1. Pour coconut water and tomato juice into a blender
2. Add banana, vegetable protein, celery, salt, lemon juice, hemp or flax seeds, pepper and ginger.
Note: at the very end of the recipes you have recipes with links as well as some ideas for lunch boxes.
1. Mini sandwich with chicken
2. Tortilla rolls
Mild, creamy yogurt dressing with a slight freshness of lemon juice. It is easy to prepare and excellent with salads, vegetables, chicken, tortillas and sandwiches.
Tags:
For kids, vegetarian recipes, for school, bring to work, police officers, for firefighters, for shift meals.
Preparation time: 15 minutes.
Ingredients:
Preparation:
1. Put the yogurt in a bowl and briefly beat it with a whisk or a fork until it becomes completely smooth.
2. Add olive oil, lemon juice and salt, then mix everything well until the oil is completely combined with the yogurt.
Crispy and fragrant puff pastry rolls filled with Kinder chocolates. A simple sweet with a warm, creamy chocolate filling, ideal for a snack, dessert or lunch box.
Tags:
For kids, vegetarian recipes, for a snack, for school, bring to work, quick and easy, to increase calorie intake, for active people, for policemen, for firefighters, for a shift snack.
Preparation time: 35 minutes.
Cooling time: 30-45 minutes.
Total preparation time: 1 h 5 minutes - 1 h 20 minutes.
Ingredients:
Preparation:
1. Roll out the puff pastry into a rectangle, on a lightly floured surface.
2. Along both longer edges of the dough, arrange the Kinder chocolate bars next to each other, with a small gap.
Mild, creamy cheese filling for children for lunch box with fresh chives, ideal for spreading savory rolls for children. It is easy to prepare and cuts beautifully when the roll cools.
Tags:
For children, vegetarian recipe, for breakfast, for snack, for school, bring to work, for police officers, for firefighters, for a shift meal.
Preparation time: 10 minutes
Ingredients:
Preparation:
1. Mash the queso fresco cheese - fresh cheese with a fork.
2. Add cream cheese and sour cream.
Crunchy and tasty salty sticks made from a combination of whole wheat flour, yogurt, olive oil and sesame seeds. They are easy to prepare and practical for a children's snack or lunch box.
Tags:
For kids, vegetarian recipe, for policemen, for firefighters, for shift meal.
Preparation time: 55 minutes.
Cooling time: 30-60 minutes.
Total time: 1 h 25 minutes - 1 h 55 minutes
Ingredients:
For the dough:
For sprinkling:
Allergens: wheat (gluten), milk, eggs, sesame seeds.
Preparation:
1. Mix whole wheat - wholemeal and wheat flour, baking powder, sesame seeds and salt in a bowl.
2. Add buttermilk, oil and egg.
Whole wheat pasta - integral pasta is a quick and easy side dish or meal base, rich in complex carbohydrates and fiber. It can be used for hot meals, pasta with sauce or cold salads, and is especially practical for bringing to work meals.
Tags:
High protein, for children, for school, bring to work, for energy, for the stomach, fit recipe, quick and easy, for recovery, for muscle growth, for after training, for active people, for athletes, for police officers, for firefighters, for shift meal.
Preparation time: 15-20 minutes.
Cooling time: 10-15 minutes.
Total preparation time: 25-35 minutes.
Ingredients:
Preparation:
1. Pour water into a pot and bring it to a boil at a high temperature (6 out of 6).
2. Add whole wheat pasta and mix.
Creamy and refreshing buttermilk sauce with fresh parsley, lemon and, if desired, chives. It has a mild taste and is excellent as a sauce or dressing for various children's meals.
Tags:
For children, vegetarian recipe, for policemen, for firemen, for a shift meal.
Preparation time: 10 minutes.
Cooling time: 15–20 minutes.
Total time: 25–30 minutes.
Ingredients:
Preparation:
1. Pour the buttermilk into a bowl.
2. Add finely chopped parsley and, if desired, chives.
A special dessert in a glass designed for - Cybersecurity Unit of Computer Crime and Intellectual Property Section (CCIPS), inspired by their digital world and work on high-tech crime cases. "404: Sweet not found" is a humorous sweet version of the famous error "404: Page not found" - because even for CCIPS CSU the most important thing can disappear: sweet.
A chocolate cream dessert with raspberries and dark chocolate is combined into an elegant dessert in a glass, while the decoration in the style of digital error gives a distinctive Cybersecurity Unit stamp. It is ideal as a themed dessert for the CCIPS Cybersecurity Unit team - when the "case" refers to the disappearance of a dessert, the investigation ends quickly: 404 - Sweet not found.
Tags: for police officers, for shift dessert.
Preparation time: 35 minutes.
Cooling time: 2 h.
Total preparation time: 2 h 35 minutes.
Time to prepare the decoration
Preparation time: 30 minutes.
Hardening time: 30 minutes.
Total for step 6: 1 h.
Total preparation time: 3 h 35 minutes.
Ingredients for 4 glasses:
Chocolate layer:
Fruit layer:
Decoration:
Preparation:
1. Place the raspberries in a saucepan and heat on a medium temperature (4 out of 6) for 3-5 minutes, stirring occasionally, until they soften and release juice.
2. Mash them with a fork, add chia seeds and a few drops of lemon juice. Stir and leave for 10-15 minutes for the mixture to thicken.
Juicy and tasty quesadilla with chicken, melted cheese, carrot, corn and red pepper, suitable for children from 6 to 12 years old. Thin, crispy on the outside and creamy on the inside.
Tags:
For children, for breakfast, for a snack, for energy, for school, bring to work, for policemen, for firefighters, for a shift meal.
Preparation time: 1 hour 10 minutes.
Drying time: 12 - 24 minutes.
Total preparation time: 1 hour 22 minutes - 1 hour 34 minutes.
Ingredients (for 4 small quesadillas):
Preparation:
0. Do not wash chicken meat before heat treatment.
1. Cut the chicken into very small pieces. Peel the carrot. Clean the pepper.
2. Cook the carrot until soft, cool and chop finely.
A simple way to prepare sweet and juicy corn, either on the cob or in the kernel. It is excellent as a side dish, snack or addition to salads and different dishes.
Tags:
vegetarian recipe, vegan, for policemen, for firefighters, for a shift meal, Mediterranean nutrition.
How to cook corn on the cob?
Sweet boiled corn on the cob, a simple side dish or a delicious snack. It is cooked for a short time, and the time depends on the age and type of corn.
Preparation time: 25 minutes.
Cooldown time: 5 minutes.
Total time: 30 minutes.
Ingredients:
Preparation:
1. Clean the corn from the leaves and silk and wash it.
2. Put the cobs in a large pot and cover with water.
Creamy cream - a spread of spinach, sour cream and mayonnaise for children for a lunch box. It is quick to prepare and is excellent as a spread with bread, crackers or vegetables.
Tags:
For children, vegetarian recipe, for shift meal.
Preparation time: 15 minutes.
Cooling time: 45–60 minutes.
Total preparation time: 1 hour - 1 hour 15 minutes.
Ingredients:
Preparation:
2. Drain well and chop finely.
Soft and light integral crust for savoury roll, prepared from a combination of integral and white wheat flour. The crust is pliable enough for easy rolling, and the neutral flavor goes well with a variety of savory fillings.
Tags:
For kids, vegetarian recipe, for police officers, for firefighters, for shift meal.
Preparation time: 45 minutes (without filling).
Total preparation time: 45 minutes.
Cooling time: the filled roll is cooled for 1-2 hours.
Ingredients:
Flour by country US, UK, FR, IT, DE
Preparation:
1. Carefully separate the egg whites from the egg yolks.
2. Beat the egg whites until stiff.
Creamy chocolate cream for children made of dates, tahini, hazelnuts and dark chocolate, naturally sweetened with dates. Rich taste, with a slight aroma of sesame, hazelnut, vanilla and orange. It is excellent for spreading on integral - wholemeal bread, toast or as an addition to pancakes and desserts.
Tags:
For children, vegetarian recipe, for policemen, for firefighters, for a shift meal.
If you use plant-based milk and vegan dark chocolate, the recipe can be vegan and lean.
Preparation time: 35 minutes.
Cooling time: 1-3 hours.
Total preparation time: 1 h 35 minutes -3 h 35 minutes.
Ingredients:
Preparation:
1. If the dates are harder, soak them in warm water for 10 minutes, then drain well.
2. Melt the dark chocolate over steam or briefly in the microwave.
