Content
- Classic cabbage and cucumber salad
- Cabbage and cucumber salad with yogurt dressing
- Cabbage and cucumber salad with more fiber
Sadrzaj
- Klasicna salata od kupusa i krastavca
- Kupus i krastavac salata sa jogurt prelivom
- Salata od kupusa i krastavca sa vise vlakana
Three varieties of anti-cellulite salad based on fresh cabbage and cucumber bring a combination of fiber, water, vitamins, minerals and healthy fats. They can be prepared as a light side dish with lean protein sources or as part of a balanced menu. The classic version is refreshing and simple, the version with yogurt dressing adds protein and a creamy texture, while the version with flaxseeds or chia seeds increases the fiber content and gives more satiety.
1. Classic cabbage and cucumber salad
Lightly refreshing salad rich in fiber, water and plant nutrients. The combination of crispy cabbage, cucumber, lemon and olive oil is suitable as a side dish with lean proteins in the anti-cellulite menu.
Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for energy, for skin, for hair, gluten free, keto, LCHF, low carbs, for stomach, for PCOS-PMOS, for gout, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.
Preparation time: 30 minutes.
Ingredients: 150 g of fresh cabbage, 100 g of cucumber, 1 teaspoon of olive oil, 10 ml of lemon juice or apple cider vinegar (about 2 teaspoons), a pinch of salt (1 g), a small pinch of ground pepper, 1 tablespoon of herbs (fresh parsley leaves or fresh dill, finely chopped).
Preparation:
1. Clean, wash and cut the cabbage into thin strips. Wash, peel and cut the cucumber into rings or crescents.
2. Add a little salt to the cabbage and mash it with your hands until it softens.
3. Add lemon juice or apple cider vinegar, pepper, parsley or dill.
4. Pour over olive oil and mix.
5. Leave for 10-15 minutes for the flavors to combine.
2. Cabbage and cucumber salad with yogurt dressing
A creamy and refreshing version of the classic salad with the addition of Greek yogurt or kefir that provides protein and contributes to satiety. Dill provides freshness, and vegetables provide fiber and minerals.
Tags: vegetarian recipe, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, high protein, for breakfast, for snack, for energy, for skin, for hair, gluten-free, keto, LCHF, low carbs, for stomach, for PCOS-PMOS, for gout, fit recipe, for weight loss, quick and easy, anti-cellulite.
Preparation time: 30 minutes.
Ingredients: 150 g of cabbage, 100 g of cucumber, 100 g of Greek yogurt or kefir, a pinch of salt (1 g), a small pinch of ground pepper, 1 tablespoon of fresh dill (finely chopped).
Preparation:
1. Clean, wash and cut the cabbage into thin strips. Add a little salt to the cabbage and mash it with your hands to make it soft. Wash the cucumber, peel it and cut it into cubes or thin rings.
2. Mix Greek yogurt or kefir with pepper and dill.
3. Add the dressing to the vegetables and mix gently.
4. Leave in the refrigerator for about 10-15 minutes before serving.
3. Cabbage and cucumber salad with more fiber
A more filling salad enriched with ground flaxseeds or chia seeds, which increase the content of fiber and healthy fats. It is suitable as an independent light meal or as an addition with a source of protein.
Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for breakfast, for snack, for energy, for skin, for hair, gluten free, keto, LCHF, low carbs, for stomach, for PCOS, for gout, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite.
Preparation time: 30 minutes - 8 h 30 minutes.
Ingredients: 150 g of cabbage, 100 g of cucumber, 1 tablespoon of ground flaxseeds or 1 tablespoon of chia seeds plus 60 ml of water, 1 teaspoon of olive oil, 10 ml of lemon juice or apple cider vinegar (about 2 teaspoons), a pinch of salt (1 g), a small pinch of ground pepper, 1 tablespoon of herbs (fresh parsley leaves or dill, finely chopped), a pinch of dried oregano (optional).
Preparation:
0. Mix the chia seeds with water and leave for 10 minutes. Stir and leave in the refrigerator for 8 hours (overnight). Stir in the morning.
1. Clean, wash and cut the cabbage into thin strips. Add a little salt to the cabbage and mash it with your hands to make it soft. Wash, peel and cut the cucumber into rings or cubes.
2. Add ground flaxseeds or swollen chia seeds.
3. Season with lemon juice, olive oil and spices.
4. Mix and leave for 10-15 minutes for the flavors to combine.
Notes:
1. For the anti-cellulite menu as a side dish to the main meal, around 200-250 g of total salad per portion can be counted.
2. If the salad is the main light meal, the amount can be larger, about 300-400 g of vegetables with the addition of protein.
3. Lean protein sources can be added to the anti-cellulite menu with cabbage and cucumber salad:
- Chicken fillets (grilled, baked in the oven or cooked).
- Turkey fillets (grilled, baked or cooked).
- Fish: hake, trout, sea bass, cod.
- Baby beef round (boiled or baked in the oven, without visible fat)
- Eggs (if allowed in the menu)
- Greek yogurt or skyr
- Queso fresco cheese low-fat
- Tofu or tempeh (for a vegetarian version)
- Legumes: lentils, beans, chickpeas (with controlled amount due to carbohydrates)
4. For the anti-cellulite menu, when legumes are used as a source of protein with cabbage and cucumber salad, the appropriate quantities are:
- Lentils (cooked): 120–150 g per serving
- Beans (cooked): 100–150 g per serving
- Chickpeas (cooked): 100–120 g per serving
Since legumes also contain carbohydrates, they are usually combined with a large amount of vegetables, rather than additional starchy side dishes (e.g. bread, rice, potatoes) in the same meal.
Tri varijante anticelulit salate na bazi svežeg kupusa i krastavca donose kombinaciju vlakana, vode, vitamina, minerala i zdravih masti. Mogu se pripremati kao lagani prilog uz nemasne izvore proteina ili kao deo uravnoteženog jelovnika. Klasična verzija je osvežavajuća i jednostavna, verzija sa jogurt prelivom dodaje proteine i kremastu teksturu, dok varijanta sa lanom ili čia semenkama povećava sadržaj vlakana i daje veću sitost.
1. Klasicna salata od kupusa i krastavca
Lagano osvežavajuća salata bogata vlaknima, vodom i biljnim nutrijentima. Kombinacija hrskavog kupusa, krastavca, limuna i maslinovog ulja pogodna je kao prilog uz nemasne proteine u anticelulit jelovniku.
Oznake: vegetarijanski recept, vegan, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, za energiju, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za stomak, za PCOS-PMOS, za giht, fit recept, za mršavljenje, posni recept, brzo i lako, anticelulit jelovnik.
Vreme pripreme: 30 minuta.
Sastojci: 150 g svežeg kupusa, 100 g krastavca, 1 kašičica maslinovog ulja, 10 ml soka od limuna ili jabukovog sirćeta (oko 2 kašičice), prstohvat soli (1 g), manji prstohvat mlevenog bibera, 1 kašika začinskog bilja (svežeg lista peršuna ili sveže mirođije, sitno seckano).
Priprema:
1. Kupus očistiti, oprati i iseći na tanke rezance. Krastavac oprati, oljuštiti i iseći na kolutove ili polumesece.
2. Dodati malo soli u kupus i lagano izgnječiti rukama da omekša.
3. Dodati sok od limuna ili jabukovo sirće, biber, peršun ili mirođiju.
4. Preliti maslinovim uljem i promešati.
5. Ostaviti 10–15 minuta da se ukusi sjedine.
2. Kupus i krastavac salata sa jogurt prelivom
Kremasta i osvežavajuća verzija klasične salate sa dodatkom grčkog jogurta ili kefira koji obezbeđuje proteine i doprinosi sitosti. Mirođija daje svežinu, a povrće obezbeđuje vlakna i minerale.
Oznake: vegetarijanski recept, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, visoki proteini, za dorucak, za uzinu, za energiju, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za stomak, za PCOS-PMOS, za giht, fit recept, za mršavljenje, brzo i lako, anticelulit.
Vreme pripreme: 30 minuta.
Sastojci: 150 g kupusa, 100 g krastavca, 100 g grckog jogurta ili kefira, prstohvat soli (1 g), manji prstohvat mlevenog bibera, 1 kašika sveže mirođije (sitno seckane).
Priprema:
1. Kupus očistiti, oprati i iseći na tanke rezance. Dodati malo soli u kupus i lagano izgnječiti rukama da omekša. Krastavac oprati, oljuštiti i iseći na kockice ili tanke kolutove.
2. Pomešati grčki jogurt ili kefir sa biberom, mirođijom.
3. Dodati preliv povrću i lagano promešati.
4. Ostaviti u frižideru oko 10–15 minuta pre serviranja.
3. Salata od kupusa i krastavca sa vise vlakana
Zasitnija salata obogaćena mlevenim lanom ili čia semenkama, koje povećavaju sadržaj vlakana i zdravih masti. Pogodna je kao samostalni lagani obrok ili kao dodatak uz izvor proteina.
Oznake: vegetarijanski recept, vegan, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, za dorucak, za uzinu, za energiju, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za stomak, za PCOS, za giht, fit recept, za mrsavljenje, posni recept, brzo i lako, anticelulit.
Vreme pripreme: 30 minuta - 8 h 30 minuta.
Sastojci: 150 g kupusa, 100 g krastavca, 1 kašika mlevenog lana ili 1 kašika čia semenki plus 60 ml vode, 1 kašičica maslinovog ulja, 10 ml soka od limuna ili jabukovog sirćeta (oko 2 kašičice), prstohvat soli (1 g), manji prstohvat mlevenog bibera, 1 kašika začinskog bilja (svežeg lista peršuna ili sveže mirođije, sitno seckano), prstohvat suvog origana (opciono).
Priprema:
0. Cia semenke preliti sa vodom i ostaviti 10 minuta. Promešati i ostaviti u frižideru 8 h sati (preko noći). Ujutro promešati.
1. Kupus očistiti, oprati i iseći na tanke rezance. Dodati malo soli u kupus i lagano izgnječiti rukama da omekša. Krastavac oprati, oljuštiti i iseći na kolutove ili kockice.
2. Dodati mleveni lan ili nabubrele čia semenke.
3. Začiniti limunovim sokom, maslinovim uljem i začinima.
4. Promešati i ostaviti 10-15 minuta da se ukusi sjedine.
Napomene:
1. Za anticelulit jelovnik kao prilog uz glavni obrok može se računati oko 200–250 g ukupne salate po porciji.
2. Ako je salata glavni lagani obrok, količina može biti veća, oko 300–400 g povrća uz dodatak proteina.
3. Uz salatu od kupusa i krastavca za anticelulit jelovnik mogu da se dodaju nemasni izvori proteina:
- Pileći file (grilovan, pečen u rerni ili kuvan).
- Cureći file (grilovan, pečen u rerni ili kuvan).
- Riba: oslić, pastrmka, brancin, bakalar.
- Juneci but (kuvan ili pečen u rerni, bez vidljive masnoće)
- Jaja (ako su dozvoljena u jelovniku)
- Grcki jogurt ili skir
- Mladi nemasni sir
- Tofu ili tempeh (za vegetarijansku varijantu)
- Mahunarke: sočivo, pasulj, leblebija (uz kontrolu količine zbog ugljenih hidrata)
4. Za anticelulit jelovnik, kada se mahunarke koriste kao izvor proteina uz salatu od kupusa i krastavca, odgovarajuće količine su:
- Socivo (kuvano): 120–150 g po porciji
- Pasulj (kuvan): 100–150 g po porciji
- Leblebija (kuvana): 100–120 g po porciji
Pošto mahunarke sadrže i ugljene hidrate, obično se kombinuju sa velikom količinom povrća, a ne sa dodatnim skrobnim prilozima (npr. hleb, pirinač, krompir) u istom obroku.
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