Recept
Opis
Nutritivne vrednosti
Zdravstvene koristi
Za koga je dobro?
Za koga nije dobro?
Kako prilagoditi recept za osetljive grupe?
Sastojci (za 6 paprika): 6 običnih paprika srednje veličine, 250 g mladog sira, 150 g svežeg spanaća, 1 jaje, 2 kašike jogurta ili vegan jogurta, ⅓ kašičice soli, 2 kašike ulja.
Priprema:
1. Spanać operi, kratko blanširaj 1 minut u kipućoj vodi. Ocedi. Sitno iseckaj.
2. U činiji pomešaj sir, spanać, jaje, jogurt i so dok ne dobiješ ujednačen fil.
3. Paprike očisti od semenki.
4. Napuni filom.
5. Ređaj u pleh tanko premazane uljem.
6. Paprike premaži uljem.
7. Peci na 190 °C, 30–35 minuta, dok paprike ne omekšaju i blago porumene.
Opis
Punjene pečene paprike sa belim sirom i spanaćem predstavljaju lagano, hranljivo i uravnoteženo jelo, pogodno kako za svakodnevni ručak, tako i za večeru. Sveže paprike se pune kremastim filom od belog sira, blago blanširanog spanaća, jajeta i jogurta, što daje sočnu teksturu i blag, prijatan ukus. Tokom pečenja u rerni paprike omekšavaju, a fil se blago steže i postaje vazdušast, bez teškog osećaja u stomaku. Jelo se priprema bez zaprške i bez prženja, što ga čini lakšim za varenje i pogodnim za različite nutritivne režime ishrane
Nutritivne vrednosti (po 1 punjenoj paprici):
Energetska vrednost: ≈ 190–210 kcal
Proteini: ≈ 9–11 g
Ugljeni hidrati: ≈ 7–9 g
Od toga šećeri: ≈ 3–4 g
(prirodno prisutni iz paprike, spanaća i mlečnih proizvoda)
Masti: ≈ 14–16 g
Od toga zasićene masne kiseline: ≈ 5–6 g
Vlakna: ≈ 2–3 g
So: ≈ 0,8–1,0 g
(zavisi od slanoće belog sira)
Holesterol: ≈ 55–65 mg
(glavni izvori su jaje i beli sir)
Nutritivne napomene:
- Ako se koristi veganski jogurt, holesterol ostaje isti (ne dolazi iz jogurta).
- Ako se jaje izostavi, holesterol se smanjuje za oko 30–35 mg po porciji.
- Za dijabetičare, sadržaj šećera je nizak i dolazi isključivo iz prirodnih izvora (bez dodatih šećera).
- Jelo je bogato kalcijumom, vitaminom A, folatima i gvožđem iz spanaća.
Zdravstveni benefiti:
Za imunitet, kozu i zastitu celija
1. Paprike su prirodno bogate vitaminom C, beta-karotenom i antioksidansima koji doprinose jačanju imuniteta, zdravlju kože i zaštiti ćelija od oksidativnog stresa.
Za varenje
2. Sadrže malo kalorija, a relativno dobar udeo vlakana, što pomaže varenju.
Bogat vitaminom K i mineralima
3. Spanać je izuzetno bogat folnom kiselinom, gvožđem, magnezijumom i vitaminom K.
Za kosti, krvnu sliku, za misice i nervni sistem
4. Doprinosi zdravlju kostiju, normalnoj krvnoj slici i pravilnoj funkciji mišića i nervnog sistema.
Protiv upalno
5. Sadrži i biljna jedinjenja sa antiinflamatornim dejstvom.
Za zube i kosti i za misicnu masu
6. Beli sir je dobar izvor proteina i kalcijuma, neophodnih za očuvanje mišićne mase, zdravlje zuba i kostiju.
Kontrola apetita
7. Umeren sadržaj masti doprinosi sitosti, što može pomoći u kontroli apetita.
Za mozak i jetru
8. Jaje obezbeđuje visokovredne proteine, holin (važan za funkciju mozga i jetre) i vitamine B grupe.
Za sitost i energiju
9. Doprinosi osećaju sitosti i stabilnijem nivou energije.
Za crevnu floru i imunitet
10. Jogurt dodaje lako svarljive proteine i, ukoliko je fermentisan, korisne bakterije koje pozitivno utiču na crevnu floru i imunitet.
Bolja apsorpcija vitamina
11. Korišćenje male količine ulja omogućava bolju apsorpciju vitamina rastvorljivih u mastima (A, D, E i K), bez prekomernog opterećenja kalorijama.
Za koga je dobro?
Za korektovanje telesne tezine
1. Dobro je za osobe koje vode računa o telesnoj težini, jer ima umeren kalorijski sadržaj, dobar odnos proteina i vlakana i pruža dugotrajan osećaj sitosti bez težine u stomaku.
Za osobe za blago povišenim šećerom u krvi
2. Pogodno je za osobe sa urednim ili blago povišenim nivoom šećera u krvi, pošto ne sadrži dodat šećer, ima nizak do umeren glikemijski indeks i ugljeni hidrati potiču isključivo iz povrća i mlečnih proizvoda.
Lagan obrok
3. Dobro je za osobe koje žele lakšu večeru ili obrok koji ne opterećuje digestivni sistem, jer je pečeno u rerni, bez prženja i zaprške.
Za zdrave kosti i zube
4. Preporučuje se osobama koje žele da unaprede zdravlje kostiju i zuba, zahvaljujući kalcijumu iz belog sira i jogurta, kao i vitaminu K iz spanaća.
Za misicnu regeneraciju
5. Dobro je za osobe koje žele bolju mišićnu regeneraciju i očuvanje mišićne mase, zbog prisustva kvalitetnih proteina iz sira i jajeta.
Za odrasle i stariju populaciju
6. Pogodno je za odrasle i stariju populaciju, jer je mekane strukture, lako se žvaće i vari, a istovremeno je nutritivno bogato.
7. Može biti dobar izbor i za decu školskog uzrasta, jer obezbeđuje važne vitamine i minerale, uz blag i prijatan ukus (po potrebi se može smanjiti količina soli).
Za koga nije preporučljivo?
Osobe sa alergijom na mlečne proteine i jaja
1. Nije preporučljivo za osobe sa alergijom na mlečne proteine ili jaja, jer sadrži beli sir, jogurt i jaje. U tim slučajevima potrebno je koristiti potpuno biljne zamene i izostaviti jaje.
Osobe sa intolerancijom na laktozu
2. Osobe sa intolerancijom na laktozu mogu imati tegobe ako se koristi klasični beli sir i jogurt. Rešenje je izbor bezlaktoznih proizvoda ili biljnih alternativa.
Osobe sa bolestima bubrega
3. Nije pogodno za osobe sa bolestima bubrega koje moraju da ograniče unos fosfora, kalijuma ili proteina, jer spanać i mlečni proizvodi mogu biti opterećenje u većim količinama.
Osobe sa povišenim holesterolom ili sa problemima srca
4. Osobe sa povišenim holesterolom ili kardiovaskularnim problemima treba da budu umerene, jer jelo sadrži zasićene masti i holesterol (uglavnom iz sira i jajeta). Preporučuje se smanjenje količine sira ili izostavljanje jajeta.
Osobe koje prate nizak unos soli
5. Nije idealno za osobe koje moraju da prate strogo nizak unos soli, pošto beli sir prirodno sadrži više natrijuma. U tom slučaju treba koristiti manje slan sir ili dodatno smanjiti so.
Osobe sa kamenjem u bubrezima
6. Osobe sa kamenjem u bubregu (oksalatni kamencici) treba da budu oprezne, jer spanać sadrži oksalate koji mogu doprineti formiranju kamenca kod osetljivih osoba.
Deca ispod 2-3 godine
7. Kod male dece (ispod 2–3 godine) nije preporučljivo u standardnoj verziji zbog sadržaja soli i mlečnih proizvoda; potrebno je posebno prilagoditi recept.
Kako prilagoditi recept za osetljive grupe?
1. Za osobe sa povišenim holesterolom
Smanjiti količinu belog sira na 150–180 g i koristiti sir sa nižim procentom mlečne masti. Jaje može da se izostavi ili zameni sa 2 kašike jogurta više. Koristiti minimalnu količinu ulja i paprike premazivati vrlo tankim slojem.
2. Za osobe sa intolerancijom na laktozu
Koristiti bezlaktozni beli sir i bezlaktozni jogurt, koji imaju gotovo isti nutritivni sastav, ali su lakši za varenje. So dodatno smanjiti jer bezlaktozni sirevi često imaju izraženiji ukus.
3. Za vegansku ishranu ili alergiju na mlečne proteine
Beli sir zameniti kombinacijom izmrvljenog tofu sira i kašike nutritivnog kvasca. Jaje izostaviti, a vezivanje fila postići dodatkom kašike gustog biljnog jogurta ili malo gustog biljnog namaza (npr. od indijskog oraha). Ulje koristiti umereno.
Zadržati originalnu količinu povrća, ali koristiti nemasni beli sir i jogurt bez dodatih šećera. Izostaviti jaje ako postoji potreba za smanjenjem kalorija i masti. Jelo kombinovati sa salatom od svežeg povrća, bez hleba ili sa malom količinom integralnog hleba.
5. Za osobe sa bubrežnim problemima
Smanjiti količinu spanaća na oko 80–100 g i blanširati ga duže (2–3 minuta) kako bi se smanjio sadržaj kalijuma i oksalata. Koristiti manje slan sir i obavezno smanjiti dodatnu so.
6. Za decu
Smanjiti količinu soli ili je potpuno izostaviti. Koristiti blagi, manje slani sir i puniti paprike manjim porcijama. Peći dok paprike potpuno ne omekšaju kako bi se lakše žvakale.
7. Za osetljiv digestivni sistem
Izabrati dobro zrele, slatke paprike, blanširati ih 2–3 minuta pre punjenja i koristiti manju količinu sira i ulja, što dodatno olakšava varenje.
Recipe
Description
Nutritional values
Health benefits
Who is it good for?
Who is it not recommended for?
How to adjust the recipe for sensitive groups?
Ingredients (for 6 peppers): 6 regular, medium-sized peppers, 250 g of queso fresco cheese - white young cheese, 150 g of fresh spinach, 1 egg, 2 tablespoons of yogurt or vegan yogurt, ⅓ teaspoon of salt, 2 tablespoons of oil.
Preparation:
1. Wash the spinach, briefly blanch for 1 minute in boiling water. Drain. Finely chop.
2. Mix cheese, spinach, egg, yogurt and salt in a bowl until you get a uniform filling.
3. Clean the peppers from the seeds.
4. Fill with filling.
5. Arrange in a pan lightly coated with oil.
6. Coat the peppers with oil.
7. Bake at 190 °C for 30–35 minutes, until the peppers are soft and slightly browned.
Description
Stuffed roasted peppers with queso fresco cheese and spinach are a light, nutritious and balanced dish, suitable for both everyday lunch and dinner. Fresh peppers are filled with a creamy filling made of white cheese, slightly blanched spinach, egg and yogurt, which gives a juicy texture and a mild, pleasant taste. During baking in the oven, the peppers soften, and the filling slightly tightens and becomes airy, without a heavy feeling in the stomach. The dish is prepared without roux and without frying, which makes it easier to digest and suitable for different nutritional diets.
Nutritional values (per 1 stuffed pepper):
Energy value: ≈ 190–210 kcal
Proteins: ≈ 9–11 g
Carbohydrates: ≈ 7–9 g
Of this, sugars: ≈ 3–4 g
(naturally present in peppers, spinach and dairy products)
Fats: ≈ 14–16 g
Of this, saturated fatty acids: ≈ 5–6 g
Fiber: ≈ 2–3 g
Salt: ≈ 0.8–1.0 g
(depends on the saltiness of the white cheese)
Cholesterol: ≈ 55–65 mg
(main sources are egg and white cheese)
Nutritional notes:
- If vegan yogurt is used, the cholesterol remains the same (it does not come from yogurt).
- If the egg is omitted, cholesterol is reduced by about 30–35 mg per serving.
- For diabetics, the sugar content is low and comes exclusively from natural sources (no added sugars).
- The dish is rich in calcium, vitamin A, folate and iron from spinach.
Health benefits:
For immunity, skin and cell protection
1. Peppers are naturally rich in vitamin C, beta-carotene and antioxidants that contribute to strengthening immunity, skin health and protecting cells from oxidative stress.
For digestion
2. They contain few calories and a relatively good proportion of fiber, which helps digestion.
Rich in vitamin K and minerals
3. Spinach is extremely rich in folic acid, iron, magnesium and vitamin K.
For bones, blood count, muscles and nervous system
4. Contributes to bone health, normal blood count and proper muscle and nervous system function.
Anti-inflammatory
5. It also contains herbal compounds with anti-inflammatory effects.
For teeth and bones and for muscle mass
6. White cheese is a good source of protein and calcium, necessary for maintaining muscle mass, healthy teeth and bones.
Appetite control
7. Moderate fat content contributes to satiety, which can help control appetite.
For the brain and liver
8. The egg provides high-value proteins, choline (important for brain and liver function) and B group vitamins.
For satiety and energy
9. Contributes to the feeling of satiety and a more stable level of energy.
For intestinal flora and immunity
10. Yogurt adds easily digestible proteins and, if it is fermented, beneficial bacteria that have a positive effect on intestinal flora and immunity.
Better absorption of vitamins
11. Using a small amount of oil enables better absorption of fat-soluble vitamins (A, D, E and K), without excessive caloric load.
Who is it good for?
For correcting body weight
1. It is good for people who take care of their body weight, because it has a moderate calorie content, a good ratio of protein and fiber and provides a long-lasting feeling of satiety without weight in the stomach.
For people with slightly elevated blood sugar
2. It is suitable for people with regular or slightly elevated blood sugar levels, as it does not contain added sugar, has a low to moderate glycemic index and carbohydrates come exclusively from vegetables and dairy products.
A light meal
3. It is good for people who want a lighter dinner or a meal that does not burden the digestive system, because it is baked in the oven, without frying or sprinkling.
For healthy bones and teeth
4. It is recommended for people who want to improve the health of bones and teeth, thanks to calcium from white cheese and yogurt, as well as vitamin K from spinach.
For muscle regeneration
5. It is good for people who want better muscle regeneration and preservation of muscle mass, due to the presence of quality proteins from cheese and eggs.
For adults and the elderly population
6. It is suitable for adults and the elderly population, because it has a soft structure, is easy to chew and digest, and at the same time is nutritionally rich.
7. It can be a good choice for school-aged children, as it provides important vitamins and minerals, with a mild and pleasant taste (the amount of salt can be reduced if necessary).
Who is it not recommended for?
People with an allergy to milk proteins and eggs
1. It is not recommended for people with an allergy to milk proteins or eggs, because it contains white cheese, yogurt and egg. In these cases, it is necessary to use completely vegetable substitutes and omit the egg.
People with lactose intolerance
2. People with lactose intolerance may have problems if classic white cheese and yogurt are used
People with kidney diseases
3. It is not suitable for people with kidney diseases who have to limit their intake of phosphorus, potassium or protein, because spinach and dairy products can be a burden in larger quantities.
People with elevated cholesterol or heart problems
4. People with high cholesterol or cardiovascular problems should be moderate, because the dish contains saturated fat and cholesterol (mainly from cheese and eggs). It is recommended to reduce the amount of cheese or omit the egg.
People following a low salt intake
5. It is not ideal for people who have to follow a strictly low salt intake, since white cheese naturally contains more sodium. In this case, you should use less salty cheese or reduce the salt further.
People with kidney stones
6. People with kidney stones (oxalate stones) should be careful, because spinach contains oxalates that can contribute to the formation of stones in sensitive people.
Children under 2-3 years old
7. For small children (under 2-3 years), it is not recommended in the standard version due to the content of salt and dairy products; it is necessary to adjust the recipe separately.
How to adjust the recipe for sensitive groups?
1. For people with high cholesterol
Reduce the amount of white cheese - queso fresco cheese to 150-180 g and use cheese with a lower percentage of milk fat. The egg can be omitted or replaced with 2 more tablespoons of yogurt. Use the minimum amount of oil and cover the peppers with a very thin layer.
2. For people with lactose intolerance
Use lactose-free queso fresco cheese and lactose-free yogurt, which have almost the same nutritional composition, but are easier to digest. Reduce the salt further because lactose-free cheeses often have a more pronounced taste.
3. For a vegan diet or an allergy to milk proteins
Replace the queso fresco cheese with a combination of crumbled tofu cheese and a spoonful of nutritional yeast. Omit the egg, and achieve binding of the filling by adding a spoonful of thick plant-based yogurt or a little thick plant-based spread (e.g. cashew). Use oil sparingly.
Keep the original amount of vegetables, but use low-fat queso fresco cheese and yogurt without added sugar. Omit the egg if there is a need to reduce calories and fat. Combine the dish with a fresh vegetable salad, without bread or with a small amount of integral bread.
5. For people with kidney problems
Reduce the amount of spinach to about 80–100 g and blanch it longer (2–3 minutes) to reduce the potassium and oxalate content. Use less salty cheese and be sure to reduce additional salt.
6. For children
Reduce the amount of salt or omit it completely. Use mild, less salty cheese and fill peppers with smaller portions. Bake until the peppers are completely soft to make them easier to chew.
7. For sensitive digestive system
Choose well-ripened, sweet peppers, blanch them for 2-3 minutes before filling and use a smaller amount of cheese and oil, which makes digestion even easier.
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