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.

3. Transfer to a bowl.

3b. Add melted coconut oil, maple syrup and salt.

The mixture should be slightly sticky.

4. Press the mixture into a square pan (mold) lined with baking paper.

5. Bake for 10–12 minutes until lightly browned.

6. Remove the mold from the oven and let it stand at room temperature for 20-30 minutes, to cool down a bit and firm up.

7. Put it in the fridge for at least 60-90 minutes before you put the cream.

For the cream

8. Strain the cashews and place them in a blender along with the tofu, coconut milk, lime juice and zest, maple syrup, chia seeds and vanilla extract.

9. Blend for a few minutes until the cream becomes completely smooth.

10. Pour the cream over the oat flakes base and smooth it out.

11. Put it in the refrigerator for at least 6 hours, ideally overnight for 8 hours.

12. Cut into cubes or desired shapes.

13. Garnish with coconut whipped cream and grated lime zest.

Why is this better for shift work?

Vegan lime cubes have:

more protein thanks to tofu and nuts

• more fiber from oat flakes - rolled oats and chia seeds
• less added sugar
• more stable energy than classic desserts

Veganske kocke sa limetom predstavljaju osvežavajuću i hranljivu užinu za policajce i za vatrogasce tokom dugih i zahtevnih smena. Kombinacija ovsenih pahuljica, orašastih plodova, tofua i indijskih oraha obezbeđuje energiju koja se postepeno oslobađa, dok zdrave masti i biljni proteini doprinose dužem osećaju sitosti. Svežina limete daje lagan i prijatan ukus, pa su ove kocke odličan izbor kada je potreban praktičan međuobrok koji se lako nosi i konzumira tokom radnog dana.

Oznake: bez glutena*, vegan, biljna ishrana, bez mlečnih proizvoda, bez jaja, ne pece se, užina za posao, užina za poneti, za smenski rad, za policajce, za vatrogasce.

Napomena: recept je bez glutena samo ako koristite sertifikovane bezglutenske ovsene pahuljice.

Sastojci: 

Za osnovu: 180 g ovsenih pahuljica, 80 g badema ili oraha, 2 kašike cia semenki, 3 kašike kokosovog ulja (otopljenog), 3 kašike javorovog sirupa, prstohvat soli;

Za krem: 200 g svilenog tofua, 150 g indijskih oraha (potopljenih najmanje 4 sata, najbolje preko noći 8 sati), 120 ml kokosovog mleka, 100 ml soka od limete, rendana korica 2 limete, 3–4 kašike javorovog sirupa, 1 kašika cia semenki, 1 kašičica vanila ekstrakta;

Za dekoraciju: kokosov slag, rendana korica limete.

Priprema:

Za osnovu

1. Zagrej rernu na 175 °C (347 °F).

2. U blenderu ili secku usitni ovsene pahuljice, bademe ili orahe i cia semenke.

3. Prebaciti u ciniju.

3b. Dodaj otopljeno kokosovo ulje, javorov sirup i so. 

Smesa treba da bude blago lepljiva.

4. Utisni smesu u četvrtasti kalup obložen papirom za pečenje.

5. Peci 10–12 minuta dok blago ne porumeni. 

6. Izvadi kalup iz rerne i

ostavi da stoji na sobnoj temperaturi 20–30 minuta, da se malo ohladi i učvrsti.

7. Stavi u frižider na najmanje 60-90 minuta pre nego što stavis krem.

Za krem

8. Za krem procedi indijske orahe i stavi ih u blender zajedno sa tofuom, kokosovim mlekom, sokom i koricom limete, javorovim sirupom, cia semenkama i vanila ekstraktom.

9. Blendaj nekoliko minuta dok krem ne postane potpuno gladak.

10. Sipaj krem preko osnove od ovsenih pahuljica i poravnaj.

11. Stavi u frižider najmanje 6 sati, idealno preko noći 8 sati.

12. Iseci na kocke ili zeljene oblike.

13. Ukrasi sa kokosovim šlagom i rendanom koricom limete.

Zašto je ovo bolje za smenski posao

Veganske kocke sa limetom imaju:

• više proteina zahvaljujući tofuu i orasima
• više vlakana iz ovsenih pahuljica i cia semenki
• manje dodatog šećera
• stabilniju energiju nego klasični dezerti

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.

How to cook brown rice? (Kako skuvati integralni pirinac?)

Ingredients: 1 part rice, 2 to 2.5 parts water, 2 dry bay leaves, ½ tablespoon cream soup powder or ¼ teaspoon Himalayan salt.

Preparation: 

1. Put the rice in a bowl and cover with cold water, so that there is twice as much water as the rice. Leave in the fridge to soak for 12 hours.

2. Throw the water. Wash it off in a couple of waters. Drain.

Beetroot salad for hypothyroidism (Cvekla salata za hipotireozu)

Ingredients (for 2-3 servings): 250 g of cooked beets, 1 chicken fillet (about 200 g), 1 cooked egg, 100 g of sour cream, 100 g of Greek yogurt, 2 Brazil nuts (finely chopped) or 1 tablespoon of walnuts or almonds (finely chopped), fresh parsley leaf (finely chopped, optional)

Preparation:

1. Cook the chicken fillet. Cool and finely chop.

2. Cook the beets. Drain and cut into cubes or chop briefly in a chopper.

How to cook beetroot? (Kako skuvati cveklu?)

 How to cook a whole beetroot? 

1. Wash the beets well under running water.

2. Do not peel or cut it. Leave the root and tail so that it does not lose its color during cooking.

3. Put the beets in a saucepan and pour cold water to cover them completely.

4. When the water boils, reduce the temperature to medium (4 out of 6) and cook:

• small beets: 30–40 minutes.
• medium beets: 45–60 minutes.
• large beets: 60–90 minutes.

Check with a fork. If it easily enters the middle, the beetroot is ready.

Integralne tortilje sa sunkom, cedar sirom i paradajzom (Integral tortillas with ham, cheddar cheese and tomato)

Vecera za hipotireozu.

Sastojci (2 porcije): 2 integralne tortilje, 80 g sunke ili 100 g kuvane pilece sunke bez dimljenja, 30 g cedar sira (narendanog ili isečenog na tanke listiće), 1 srednji paradajz (isečen na kolutove), 1 kašičica maslinovog ulja, 1 kašičica suvog origana ili 1 kašika svežeg lista origana (sitno seckanog) ili 1 kašičica suvog bosiljka ili 1 do 2 kašike svežeg lista bosiljka (sitno seckanog). 

Ako koristiš i origano i bosiljak zajedno, stavi po: ½ kašičice suvog origana i ½ kašičice suvog bosiljka ili po 1 kašiku svežeg lista origana i svežeg lista bosiljka).

Priprema:

1. Napraviti integralne tortilje.

2. Tortilje kratko zagrejte u tiganju sa obe strane (ako su se ohladile).

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.

Obavestenje (Notification)

Od sada će svi novi recepti na blogu biti pisani prvo na engleskom jeziku, a zatim odmah ispod na srpskom.

Ova promena je uvedena kako bi sadržaj bio pristupačniji i čitaocima koji ne govore srpski, jer su na početku bloga, bili prvo recepti na engleskom jeziku, a ispod na srpskom. U nekom trenutku sam se slučajno prebacila na prvo srpski, pa engleski 😁

Struktura recepata ce se malo izmeniti (uglavnom):

1. Kratak uvod tj. opis recepta.
2. Sastojci recepta.
3. Vreme pripreme i tezina pripreme. 
4. Koraci za pripremu recepta. Saveti za pripremu recepta. 
5. Čuvanje i rok trajanja.
6. Nutritivne vrednosti 
7. Benefiti (koristi) recepta
8. Pitanja i odgovori
9. Za koga je dobar recept

Sta je proteinski sejk? (What is a protein shake?)

Proteinski šejk je napitak koji sadrži visok udeo proteina i koristi se kao praktičan način da se organizmu obezbedi ovaj važan nutrijent. Najčešće ga koriste ljudi koji treniraju, ali i oni koji žele lakši način da unesu dovoljno proteina tokom dana, bez komplikovanih obroka.

U osnovi, proteinski šejk je kombinacija tečnosti i izvora proteina. Tečnost može biti voda, mleko ili biljni napitci, dok je protein obično u obliku praha, ali može doći i iz prirodnih namirnica kao što su jogurt, kikiriki puter ili mlečni proizvodi.

Ideja je jednostavna, brzo pripremiti obrok ili užinu koji pomaže oporavku mišića i održavanju energije.

Sta su mekike? (What are Balkan fried doughs?)

Mekike su mekano, prženo testo od brašna koje se u najosnovnijem obliku pravi od brašna, vode, soli i kvasca (ili praška za pecivo). Najčešće se prže u ulju dok ne postanu zlatne i vazdušaste. Spadaju u klasičnu domaću i uličnu hranu u mnogim balkanskim kuhinjama.

Odakle potiču mekike?

Mekike potiču iz šireg prostora Balkana i osmanske kulinarske tradicije. Slična pržena testa postoje i u Turskoj, Grčkoj i Bliskom istoku. Kod nas su se razvile kao jednostavna, brza i jeftina hrana koja se pravila u domaćinstvima, često za doručak ili užinu.