15 Simple food substitutes in the kitchen (15 Jednostavnih zamena za namirnice u kuhinji)

This free guide provides 15 simple and practical healthy substitutes for foods used in the kitchen every day. It is intended for everyone who wants to improve their nutrition without giving up their favorite dishes. Each substitution is easy to implement and helps make meals more nutritionally sound, balanced and healthy, while still tasting good.

15 Simple food substitutes in the kitchen

Ovaj besplatni vodič donosi 15 jednostavnih i praktičnih zdravih zamena za namirnice koje se svakodnevno koriste u kuhinji. Namenjen je svima koji žele da poboljšaju ishranu bez odricanja od omiljenih jela. Svaka zamena je laka za primenu i pomaže da obroci budu nutritivno kvalitetniji, uravnoteženiji i zdraviji, uz zadržavanje dobrog ukusa.

15 Jednostavnih zamena za namirnice u kuhinji 

Thick breadsticks - grissini (Debele grisine)

Thick breadsticks - grissini are homemade salty sticks with a crispy crust and a soft center. They are prepared from a simple yeast dough, and sprinkled with sesame seeds, poppy seeds or coarse salt if desired. They are excellent for breakfast, snack or serving with spreads, cheeses and deli meats.

Tags: vegetarian, lean egg-free, vegan, dairy-free.

Preparation time: 30 minutes

Dough rising time: 80 minutes.

Baking time: 15–18 minutes.

Cooling time: 10–15 minutes.

Total time: 2 h 25 minutes.

Ingredients: 500 g of white wheat flour (type 400 or type 500 or a combination of type 400 + type 500 - 50% + 50%), 7 g of dry yeast, 1 teaspoon of sugar, ¾ teaspoon of salt, 300 ml of lukewarm water, 3 tablespoons of olive oil, for sprinkling - sesame seeds, poppy seeds or coarse salt.

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

Preparation:

1. Mix flour, yeast, sugar and salt in a bowl.

2. Add water and olive oil, then knead a smooth dough* (see note).

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.

Chocolate topping 2 (Cokoladni preliv 2)

Chocolate topping is a thick and creamy sauce made from chocolate and heavy cream. It is used for topping pancakes, ice cream, cakes and drinks, as well as for decorating desserts. It adds a rich, intense chocolate flavor and a beautiful shine to any treat.

Ingredients: 50 g of dark chocolate or milk chocolate, 50 ml of heavy cream, 1 teaspoon of cocoa powder, whipped cream (optional), for sprinkling - cocoa powder or grated chocolate.

Preparation:

0. Break the chocolate into pieces.

1. Heat heavy cream over medium-low (3 of 6) or low (2 of 6) until almost boiling but not boiling.

2. Remove from heat and add chocolate.

What is a mocha frappe? (Sta je moka frape?)

A mocha frappe is a cold drink based on coffee and chocolate, usually made with milk, ice, coffee and cocoa powder or chocolate topping. It is known for its rich taste that combines the bitterness of coffee and the sweetness of chocolate.

Where does mocha frappe come from?

Mocha comes from Yemen. The name comes from the historic port of Mocha on the coast of the Red Sea, through which coffee was exported for centuries. That's why the name "mocha" became known all over the world. Over time, the term "mocha" began to mean a combination of coffee and chocolate, so the mocha frappe was born as a cold version of that taste.

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.

Rice milk made from white rice (Pirincano mleko od belog pirinca)

Ingredients (for about 900-1100 ml): 1 cup of white rice, 4 cups of water (1 L), water for cooking (about 2-3 cups), pinch of salt (optional).

Preparation:

1. Wash the rice until the water runs clear.

2. Put the rice in a saucepan, pour with 2 cups of water and cook at a medium temperature (4 out of 6), until it is completely soft, about 15-20 minutes. If necessary, add more water, up to 1 cup. If you are using salt, it's time to add it now, at the beginning of cooking.

What does magnesium do in the body? (Sta magnezijum radi u organizmu?)

Magnesium (Mg) is one of the most important minerals in the body — it participates in over 300 processes. Without it, the body does not function properly. Here's exactly what magnesium does in the body:

1. Nervous system and stress

• Calms the nervous system
• It helps with tension, nervousness and irritability
• May improve sleep (especially if you have trouble falling asleep)

2. Muscles and cramps

• It relaxes the muscles
• Prevents cramps (e.g. in the legs)
• Important for athletes and physical activity

Firefighters hot sauce (Vatrogasni ljuti sos)

Ingredients: 3–5 hot peppers (chili) or 1-3 jalapeño peppers, 2 cloves of garlic, 200 ml of tomato puree or thick tomato juice, 2 tablespoons of apple cider vinegar, 1 tablespoon of smoked paprika powder (add ½ teaspoon if using jalapeño), 1 teaspoon of sweet paprika powder (add ½ teaspoon if using jalapeño), 1 teaspoon of honey or sugar, 1 teaspoon of salt, 1–2 tablespoons of olive oil, 50–100 ml of water (as needed for texture).

Preparation: 

1. Clean hot peppers from their stems and cut them into smaller pieces. If you are using jalapeños, remove the seeds and white ribs.

For very brave firefighters, leave some seeds too 😁

2. Put hot peppers, garlic, tomato puree, vinegar, both types of paprika powder, salt and honey in a blender. Blend until you get a smooth mixture.

Tomato juice (Sok od paradajza)

Ingredients: 1 kg of ripe tomatoes, 1 teaspoon of salt, 1 tablespoon of lemon juice or apple cider vinegar, ¼ teaspoon of ground black pepper, 50–150 ml of water (as needed for texture).

Preparation:

1. Wash the tomatoes and cut them into larger pieces.

2. Put the tomatoes in a blender and blend until you get a completely smooth mixture.

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.

Why is it good to eat melons? (Zašto je dobro jesti dinje?)

Melon is a refreshing fruit that contains a lot of water, so it helps to hydrate the body, especially during hot days. It is rich in vitamin C, which contributes to the normal function of the immune system, and vitamin A, which is important for the health of the skin and eyesight.

Regular consumption of melon can contribute to:

• better hydration due to high water content
• intake of vitamin C and antioxidants that help protect cells from oxidative stress
• skin and vision health thanks to beta-carotene and vitamin A
• better digestion because it contains a certain amount of fiber
• a light and refreshing snack with relatively few calories

How to brew espresso? (Kako skuvati espreso?)

Espresso coffee is a concentrated beverage prepared by passing hot water under pressure through finely ground coffee. It is characterized by a rich taste, an intense aroma and a characteristic layer of golden brown foam on the surface, known as cream. Due to its small volume and pronounced taste, espresso is the basis of many popular coffee drinks.

Characteristics: small, concentrated black coffee, base for lattes and cappuccinos.

Ingredients (for 1 cup, 30 ml): 7–9 g of finely ground coffee, 30 ml of hot water under pressure.

Preparation:

1. Put the coffee in the portafilter and compact it.

2. Pass water under a pressure of 9–10 bar for 25–30 seconds.

Are kurabiye and gurabiye the same? (Da li su kurabije i gurabije isto?)

No, kurabiye and gurabiye are not exactly the same, although they have similar names and belong to the same family of dry, fat biscuits. The difference is mainly in origin, texture and ingredients:

 Kurabiye 

1. Origin: Turkish name, but it also exists in other countries of the Middle East and the Balkans.

2. Texture: can be a little crunchy, but often brittle, does not fall apart easily.

3. Ingredients: usually flour, butter or margarine, sugar, sometimes eggs and nuts (almonds, pistachios).

4. Shape: different, often small circles or crescents.

Vegetable chowder with red lentils (Povrtna corba sa crvenim socivom)

For hypothyroidism.

Warm and nutritious broth rich in fiber, vegetable proteins, vitamins and minerals. Red lentils cook quickly and give the broth a pleasant thickness, making it an excellent choice as a light appetizer with the main meal.

Tags: for hypothyroidism, gluten-free, high-protein broth, high-fiber, plant-based protein, light appetizer.

Preparation time: 25 minutes.

Cooking time: 35 minutes.

Total time: 1 hour.

Difficulty level: easy to medium.

Ingredients (4 servings): 2 carrots, 1 small celery root, 1 small parsnip root, 1 small onion, 80 g of red lentils, 1 tablespoon of olive oil, 1.2 L of water, 2 tablespoons of fresh parsley leaves (finely chopped), a pinch of salt, a pinch of pepper.

Preparation:

1. Prepare lentils - steps 1 and 2 in the recipe How to cook red lentils?

2. Clean and finely chop the carrot, celery, parsnip and onion.

Snacks that really help during a long shift (Uzine koje stvarno pomazu tokom duge smene)

Small snacks, big difference during the shift

Long shifts are not the same as a "normal" day.

When you work a job where you never know if the next ten minutes will be peaceful or completely chaotic, food starts to mean a lot more than just a meal.

For police, firefighters and other field jobs, the problem is often not just hunger. The problem is that energy can drop suddenly and at the worst possible moment.

One part of the shift can pass peacefully, and then suddenly a multi-hour field trip, driving, intervention, crowd, heat, cold or physical effort starts without a break. In such situations, the body reacts to food much differently than when you are sitting at home or doing office work.

Fried beef round with vegetables (Przeni govedji but sa povrcem)

Lunch for hypothyroidism.

Fried beef round (beef leg, beef shank) with vegetables is an excellent choice for people with hypothyroidism because it provides high-quality proteins, iron, zinc and B vitamins, which are important for the normal functioning of the body. The meal is gluten-free and contains a variety of vegetables rich in fiber and antioxidants.

Tags: for hypothyroidism, gluten free, high protein meal, rich in iron, rich in zinc, balanced nutrition.

Preparation time: 25 minutes.

Cooking time: 25 minutes.

Total time: 50 minutes.

Difficulty of preparation: moderately easy

Ingredients (2 servings): 300 g of beef leg - beef round, beef shank (cut into thin strips), 1 red pepper, 1 carrot, 1 small zucchini, 1 small onion, 2 cloves of garlic, 1 tablespoon of olive oil, 1 teaspoon of gluten-free soy sauce or tamari (optional), a pinch of Himalayan salt, a pinch of pepper, 2 tablespoons of fresh parsley leaves (finely chopped).

Preparation:

1. Salt and pepper the beef leg. Clean and finely chop the onion and garlic. Clean the pepper. Peel the carrot and the zucchini. Cut the pepper, carrots and zucchini into sticks.

2. In a large skillet, heat the olive oil over medium-high heat (5 of 6), 1 to 2 minutes.

Batata - sweet potato baked in the oven (Batat - slatki krompir pecen u rerni)

Baked sweet potato - batata is a simple and nutritious side dish rich in fiber, vitamin A and antioxidants. Its natural sweetness and soft interior go well with meat, fish or plant-based meals. It is also suitable for people with hypothyroidism as part of a balanced nutrition.

Tags: gluten free, vegetarian dish, for hypothyroidism, high in fiber, family meal.

Preparation time: 15 minutes

Baking time: 25–35 minutes.

Cooldown time: 10 minutes.

Total time: 60 minutes

Ingredients (for 4 servings): 500 g of batata - sweet potato, 1 tablespoon of olive oil, ½ teaspoon of salt, ½ teaspoon of sweet paprika powder, ¼ teaspoon of garlic powder (optional), a pinch of black pepper.

Preparation:

1. Preheat the oven to 200°C (392°F).

2. Wash the sweet potato - batata and cut it into sticks, rings or cubes.

Police squad car burrito bowl (Policijska patrolna burito cinija)

A high-protein meal for long police shifts or patrol and stable energy without feeling heavy after eating.

Ingredients (2-3 servings): 500 g of chicken fillets , 150 g of cooked integral basmati rice, 250 g of black beans (cooked, drained), 100 g of cooked corn, 1 pepper , ⅓ avocado (another 1 or 2 x ⅓ for the days when you will eat one or two more portions), 3 tablespoons of Greek yogurt, 1 tablespoon of olive oil, juice of ½ lime;

Spices: ½ - 1 teaspoon smoked paprika powder, ½ teaspoon cumin powder, a pinch of salt, a pinch of pepper.

Preparation:

0. Clean the pepper. Cut into cubes or sticks. Don't wash the chicken fillets in the sink. Cut the chicken fillets into 2 cm (0.8 inch) cubes.

1. Cook integral basmati rice. 

Cook the corn.

Cook black beans.

2. Season the chicken with smoked paprika powder, cumin powder, salt and pepper.

What is searing - fry it quickly on all sides? (Sta je brzo zapeci sa svih strana?)

Searing, commonly used in the context of meat, is the act of placing an ingredient on a surface at a very high temperature to form a crust on the outside, typically 205 to 260°C (450 to 500°F). This is not always done just to cook the meat, but to develop and retain flavor.

On the other hand, browning refers to a reaction. When ingredients turn brown due to the Maillard reaction (which happens when heat transforms proteins and sugar, resulting in a change in color, smell and taste).

Browning occurs as a result of searing “frying quickly on all sides", but not all "browned" ingredients are quickly seared, because it is possible to brown ingredients at a lower temperature than that required by searing "quick frying on all sides".

Lettuce rolls with tuna for hypothyroidism (Rolnice od zelene salate sa tunom za hipotireozu)

Lunch for hypothyroidism (with a soup).

Ingredients (for 2 portions): 120-160 g of drained tuna (1 can in water or olive oil), 8 to 12 lettuce leaves, 3 tablespoons of Greek yogurt, 1 teaspoon of mustard, 1 tablespoon of olive oil, 1 small cucumber (finely chopped), 1 tablespoon of onion or spring onion (finely chopped), juice of ¼ - ½ lemon, a pinch of pepper, optional: some parsley leaf or fresh dill (optional, for micronutrients).

Preparation:

0. Wash and dry the lettuce leaves.

1. Mix tuna, Greek yogurt, mustard, olive oil and lemon juice until you get a creamy mixture.

2. Add cucumber and onion or spring onion.

Gluten-free toast with cashew cream and roasted peppers (Tost bez glutena sa kremom od indijskog oraha i pecenom paprikom)

Breakfast for hypothyroidism.

Crunchy toast with creamy cashew spread and sweet roasted peppers is a simple, delicious and completely plant-based meal. The combination of healthy fats, fiber and rich taste makes it a great choice for breakfast, snack or light dinner.

Ingredients: 2 slices of gluten-free bread, 3 tablespoons of cashew cream, 1 roasted red pepper, 1 tablespoon of olive oil, a pinch of salt, a few drops of lemon juice (optional), a pinch of fresh parsley (optional, finely chopped).

Preparation:

1. Peel the roasted pepper if not already and cut it into strips.

2. Toast the gluten-free bread until it becomes crispy.

Types of vegan butters (Vrste veganskih putera)

Vegan nut and seed butters are nutritious spreads made by grinding almonds, peanuts, hazelnuts, cashews, sesame or other seeds into a smooth, creamy mass. They naturally do not contain ingredients of animal origin, so they are suitable for vegan and plant-based nutrition.

In addition to providing a rich flavor and creamy texture, vegan butters are a good source of healthy unsaturated fats, plant-based protein, fiber, vitamins and minerals. They can help make a meal more filling and are handy for quick snacks.

Cashew cream (Krem od indijskih oraha)

Cashew cream is a creamy vegan alternative to dairy products. It has a mild taste, is easy to prepare and can be used as a substitute for sour cream, cooking cream (half-and-half) or cream cheese in many dishes. It is excellent for spreads, sauces, salad dressings and other savory or sweet dishes.

Ingredients: 150 g of raw cashews, 200 to 300 ml of water (depending on the thickness you want), 1 to 2 tablespoons of lemon juice, a pinch of salt, a pinch of black pepper (optional).

Preparation:

1. Soak cashews in water and leave for 4 to 8 hours.

2. Strain and wash them.