Spinach with garlic (Spanac sa belim lukom)

Spinach with garlic is a light and nutritious side dish for an anti-cellulite menu. It is rich in fiber, vitamins A, C and K, folate and antioxidants, while garlic and parsley add flavor and nutritional value. Preparation with a little olive oil preserves the natural taste and nutrients.

Preparation time: 15-20 minutes.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for skin, for hair, gluten free, keto, LCHF, low carbs, for anemia, for PCOS-PMOS, for Hashimoto’s, for hypothyroidism, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Ingredients: 200 g of fresh spinach, 1 clove of garlic (finely chopped or mashed), 1 tablespoon of fresh parsley (finely chopped), a pinch of salt, a small pinch of ground pepper, lemon juice (optional), 10 ml of olive oil.

Preparation:

1. Wash fresh spinach. Blanch spinach briefly in water for 2-3 minutes, then drain.

2. Heat the olive oil in a frying pan on a medium or medium-low temperature (3-4 out of 6), add the garlic and fry for a few seconds, just to release the fragrance. Do not let it brown.

3. Add drained blanched spinach and mix well. Fry briefly for 3-5 minutes, stirring occasionally, at a low temperature (2 out of 6) and if it does not heat up enough, you can increase it to 3.

If the spinach starts to stick to the pan, add 1-2 tablespoons of water instead of more oil.

4. Towards the end, 30 to 60 seconds before removing from the heat, stir in the parsley and a few drops of lemon juice.

Note:

For an anti-cellulite menu, this method of preparation is good because it uses a little olive oil, avoids deep frying and preserves the nutrients in the spinach.

Storage and shelf life:

• It is best consumed immediately after preparation.
• If there is any left over, store in the refrigerator in a closed container and use within 24 hours.
• Do not reheat, eat cold.

What can spinach with garlic be served with for an anti-cellulite menu?

You can serve with:

• with chicken or turkey as a light protein meal
• with cooked or baked fish (hake, trout, sea bass)
• with cooked eggs or an omelette without additional fat
• with low-fat cheese or Greek yogurt as an addition to the meal
• with roasted mushrooms for a vegetarian version
• with green vegetable salad (lettuce, rocket, cucumber)
• with integral bread - whole wheat bread in a controlled amount when the meal does not have another source of carbohydrates

For anti-cellulite, the menu is best suited as a side dish with low-fat proteins, because the combination of fiber from spinach, protein and healthy fats from a small amount of olive oil contributes to longer satiety and more stable blood sugar levels.

Spanać sa belim lukom je lagan i hranljiv prilog za anticelulit jelovnik. Bogat je vlaknima, vitaminima A, C i K, folatima i antioksidansima, dok beli luk i peršun doprinose aromi i nutritivnoj vrednosti. Priprema sa malo maslinovog ulja čuva prirodan ukus i hranljive sastojke.

Vreme pripreme: 15-20 minuta.

Oznake: vegetarijanski recept, vegan, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za anemiju, za PCOS-PMOS, za hašimoto, za hipotireozu, fit recept, za mrsavljenje, posni recept, brzo i lako, anticelulit jelovnik.

Sastojci: 200 g svežeg spanaća, 1 čen belog luka (sitno seckan ili izgnječen), 1 kašika svežeg lista peršuna (sitno seckanog), prstohvat soli, manji prstohvat mlevenog bibera, sok od limuna (opciono), 10 ml maslinovog ulja.

Priprema:

1. Svež spanać oprati. Kratko blansirati spanac u vodi 2–3 minuta, zatim ocediti.

2. U tiganju zagrejati maslinovo ulje na srednjoj ili srednje niskoj temperaturi (3-4 od 6), dodati beli luk i kratko propržiti nekoliko sekundi, samo da pusti miris. Ne dozvolite da porumeni.

3. Dodajte oceđen obaren spanać i dobro promešajte. Kratko proprzite 3-5 minuta, na niskoj temperaturi (2 od 6) a ako se ne zagreva dovoljno, možete povećati na 3, povremeno mešajući. 

Ako spanać počne da se lepi za tiganj, dodajte 1–2 kašike vode umesto još ulja.

4. Pred kraj, 30 do 60 sekundi pre nego što sklonite sa sporeta,umešajte peršun i nekoliko kapi soka od limuna.

Napomena:

Za anticelulit jelovnik ovaj način pripreme je dobar jer koristi malo maslinovog ulja, izbegava jako prženje i čuva hranljive materije u spanaću.

Čuvanje i rok trajanja:

• Najbolje je konzumirati odmah nakon pripreme.
• Ako ostane, čuvati u frižideru u zatvorenoj posudi i potrošiti u roku od 24 sata.
• Ne podgrevati, jesti hladan.

Uz šta može da se posluži spanać sa belim lukom za anticelulit jelovnik?

Mozete poslužiti uz:

• uz piletinu ili curetinu kao lagan proteinski obrok
• uz ribu (oslić, pastrmka, brancin)
• uz kuvana jaja ili omlet bez dodatne masnoće
• uz nemasni sir ili grcki jogurt kao dodatak obroku
• uz pecene pecurke za vegetarijansku varijantu
• uz salatu od zelenog povrca (zelena salata, rukola, krastavac)
• uz integralni hleb u kontrolisanoj količini kada obrok nema drugi izvor ugljenih hidrata

Za anticelulit jelovnik najbolje se uklapa kao prilog uz nemasne proteine, jer kombinacija vlakana iz spanaća, proteina i zdravih masti iz male količine maslinovog ulja doprinosi dužoj sitosti i stabilnijem nivou šećera u krvi.