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.

What are bananas? (Sta su banane?)

Content:

1. What are bananas?

2. Where do bananas come from?

3. Why is it good to eat bananas?

4. Nutritional value of bananas per 100 g

5. Degree of ripeness of bananas

6. The use of bananas in the kitchen

7. Bananas in the nutrition of children and adults

8. How to store bananas?

9. Interesting facts about bananas

10. How to choose ripe bananas?

11. How to store bananas to last longer?

12. Can bananas be frozen?

13. Which fruit goes well with bananas?

14. Frequently asked questions about bananas

Note: 

How to quickly get to the desired title from the content of the article? In the Notification article, you have the section "How to quickly get to the recipe in the desired language?"

 1. What are bananas? 

Bananas are one of the most famous and widespread fruits in the world. They belong to the genus Musa and grow on large herbaceous plants that are often mistakenly called trees. Their fruits have a characteristic elongated shape, a soft and sweet interior and a yellow skin when fully ripe. Depending on the variety, bananas can be smaller or larger, light yellow, dark yellow, red or green.

Although we call them fruits every day, it is interesting that the banana plant is not actually a tree but the largest herbaceous plant in the world. Its stem is composed of tightly folded leaves, and after bearing fruit, the plant completes its life cycle and new shoots grow from the roots.

Bananas are highly valued for their sweet taste, pleasant texture and ease of use. They don't require washing, peeling is easy, and they can be eaten almost anywhere. That is why they are one of the most popular snacks among kids and adults.

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.