Kako skuvati crveno socivo? (How to cook red lentils?)

Sastojci: 1 solja crvenog sociva, 3 solje hladne vode.

Priprema:

1. Socivo potopiti u prokljucalu vodu da prekrije zrna i jos 3 prsta preko toga. Ostaviti da stoji 15 min.

2. Procediti i isprati u nekoliko voda. Iscediti.

Foods rich in protein and essential amino acids (Namirnice bogate proteinima i esencijalnim aminokiselinama)

Amino acids are the building blocks of proteins. Proteins are used in the body to build and restore muscles, skin, organs and other tissues, as well as to create enzymes and other important substances.

For example, when you eat egg whites:

Egg whites contain proteins. During digestion, proteins are broken down into amino acids. The body uses these amino acids to make its own proteins.

An example of amino acid is leucine. It is especially important for the synthesis of muscle proteins.

Bilje i Zacini (Herbs & Spices)

Sta se slaze sa cime

Avokado - korijander, bosiljak, nana, mirodjija, vlašac, peršun, fina so, crni biber, sok od limuna ili limete, beli luk u prahu, crni luk u prahu, kumin, ljuta paprika ljuspice, kajenski biber, dimljena paprika u prahu, zacini za bagel, 

Aleva paprika - beli luk, djumbir, piment, kim, kardamom,  mahunarke, origano, persun, ruzmarin, safran, timijan, kurkuma, povrce.

Ananas - karamel, kokos, orah (Makadamija), tropsko voce.

Anis - jabuke, cvekla, karamel, sargarepa, cokolada, limun, cimet, kokos, korijander, brusnica, komorac, smokve, riba, beli luk, breskve, nar, bundeva.

Anis (zvezdasti) - cimet, karanfilić, kardamom, đumbir, šargarepa, bundeva, pomorandža, ananas.

Articoke  - sok od limuna, korica limuna, limeta, puter, parmezan (Parmigiano-Reggiano), feta sir, beli luk, ljutika, crni luk, pecurke, jagnjeci kotleti, pecena piletina, slanina, škampi, bela riba, maslinovo ulje, kozji sir, pekorino sir, persun, estragon, mirodjija, bosiljak, jaja.

Bademi - jabuke, kajsije, banana, karamel, tresnje, kafa, smokve, med, pomorandze, breskve, kruske, sljive.

Banana -

Beli luk - bosiljak, korijander, kim, majoran, menta, origano, persun, ruzmarin, paradajz (suseni), timijan, brokoli.

Boranija - mirodjija, majcina dusica, djumbir, bademi.

Kako skuvati braon socivo? (How to cook brown lentils?)

Sastojci: 200 g braon sočiva, odnos vode i sočiva je 3 : 1  (3 šolje ili dela vode na 1 šolju ili dela sočiva), prstohvat soli (dodaje se na kraju kuvanja), list suvog lovora.

Priprema:

1. Pre kuvanja, pregledaj sočivo da ne bi bilo kamenčića ili nečistoća, pa isperi pod hladnom vodom.

2. Braon sočivo se potapa 90 minuta u hladnoj vodi. Ocediti i kratko isprati pod tekucom vodom.

Kako skuvati zeleno socivo? (How to cook green lentils?)

 

Sastojci: 200 g zelenog sočiva, odnos vode i sočiva je 3 : 1  (3 šolje ili dela vode na 1 šolju ili dela sočiva), prstohvat soli (dodaje se na kraju kuvanja), list suvog lovora.

Priprema:

1. Pre kuvanja, pregledaj sočivo da ne bi bilo kamenčića ili nečistoća, pa isperi pod hladnom vodom.

2. Zeleno sočivo se potapa 12 sati u hladnoj vodi. Ocediti i kratko isprati pod tekucom vodom.

Vreme potapanja i kuvanja namirnica (Soaking and cooking time)

P znaci potop. Vreme potapanja namirnice. Nekad i kolicina vode u kojoj se potapa neka namirnica.

V znaci voda. Odnos vode prema namirnici, za kuvanje. 

Uglavnom mera je 1 casa - C - gde je casa od 250g, osim ako drugacije nije navedeno. Recimo 125g ili 6 kasika. Casa vode je 250ml. 

K znaci kuvati. Vreme kuvanja u minutima ili satima. Ponekad i kolicina vode u kojoj treba kuvati odredjenu namirnicu.

Sve se kuva po principu, prokljuca na visoku temperaturu (6), smanjiti temperaturu na srednju (4). Nekad poklopljeno, nekad ne. Nekad je potrebno doliti vode zavisno od temperature kuvanja i vrste namirnice. Takodje i mesanje je ili konstantno ili povremeno. Ja koristim vodu, a vi je mozete zameniti supom.

AMARANT

P: 08 do 24h

V: 125G / 375ML

K: 20 MIN

KINOA

P: TOPLA 2 CUPS 02 DO 08H

V: 450 ML

K: 15 DO 20 MIN

KUSKUS

P1: NEMA 365 maxi

V1: 1 C

K1: 10 DO 15 MIN

1 DO 2 KASIKE KOKOSOVOG ULJA.

Firefighters meal cream chowder made of lamb, lentils and carrots (Za vatrogasce obrok krem corba od jagnjetine, sociva i sargarepe)

The firefighter's chowder meal is a creamy chowder with juicy pieces of lamb, red lentils and roasted carrots. Roasted carrots give the chowder a slight sweetness and a better taste, while cumin, smoked paprika and dried thyme give a warm, aromatic note. Served with croutons, tortillas or crispy tortillas and crunchy salad, it is a filling and practical meal for firefighters.

Tags: for firefighters, chowders, meals in bowl, high protein meal, protein recipes.

Chowder preparation time: 3 hours 10 minutes.

Preparation of option 1: 15-25 minutes.

Preparation of option 3: 15-20 minutes.

Ingredients (serves 4):

• 500 g leg of lamb (boneless)
• 180 g of red lentils
• 6-7 medium carrots (400 g)
• 1 medium onion (150 g)
• 1 small leek (100 g)
• 2 cloves of garlic
• 2 tablespoons of olive oil (30 ml)
• Water or broth with a low sodium content
• 1 teaspoon ground cumin
• 1 teaspoon of smoked paprika powder
• 1 teaspoon of dry thyme
• 1 bay leaf
• ½ teaspoon of salt (if you use broth, omit the salt)
• ½ teaspoon of freshly ground black pepper (1 g)
• 80 ml of heavy cream (cooking cream, single cream)

To serve:

• Croutons
• Tortillas
• Baked tortillas (recipe at the end, option 3) and smoked paprika powder
• Cabbage, apple and carrot salad 

Needed: stick mixer or blender.

Preparation:

1. Wash all vegetables. Peel the carrots. Cut into 2-3 cm (0.8-1.2 inches) thick and 5-6 cm (2-2.4 inches) long.

Clean and finely chop the onion, garlic and leek.

Prepare red lentils. Pour a little (a little) cooled boiled water over the red lentils. Cover and let it stand for 15 minutes. Strain. Rinse in several waters.

Cut the lamb into 3 cm (1.2 inches) pieces.

2. Put baking paper in the tray. Mix the carrots with one tablespoon of olive oil and stir to coat it evenly. Arrange on a baking sheet.

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.

Saveti za rucak u hrono ishrani-deo 1 (Tips for lunch in the chrono nutrition-part 1)

Idelno vreme za unos belancevina ili skroba je u vreme rucka; kada zapocinje proces ugradnje proteina u celiju, ali i povecavanje proteinskih rezervi i jacanje imunog odbrambenog sistema.

Za rucak treba jesti belancevine zivotinjskog (riba ili meso) ili biljnog porekla, povrce koje je izvor sporih secera i vlakana, i

Nikad, ama bas nikad, ne treba pojesti dezert odmah posle obroka.

Riba i meso obezbedjuju unos vitamina rastvorljivih u vodi (gvozdje, cink, selen) i aminokiselina tirozina i triptofana. U odnosi na meso i ribu, u tanjiru ne treba da bude previse povrca (osim brokolija, kupusa, prokelja, blitve, spanaca, kelerabe i karfiola), da bi moglo da dodje do dobre apsorpcije.

Za one koji ne jedu meso, belancevine iz ribe i mesa, mozete zameniti sa proteinima iz biljaka. Tako da za rucak mozete pripremiti jelo od pasulja, sociva, leblebija ili boranije.

Uvek rucajte.

Veganska pasteta od pecuraka i sociva (Vegan mushroom and lentil pâté)

Sastojci (za oko 6 porcija): 200 g kuvanog zelenog ili braon sočiva, 250 g šampinjona, 120 g crnog luka (1 srednji), 3 kašike maslinovog ulja, 1 čen belog luka, 2 kašike (40 g) tahinija ili veganskog čvrstog putera, ¼ kašičice soli, ¼ kašičice bibera, ½ kašičice dimljene paprike, prstohvat mlevenog kumina ili belog luka u prahu, 1 kašika soka od limuna.

Priprema:

0. Crni i beli luk oljustiti i sitno iseckati. Pečurke ocistiti i iseci na listice. Skuvati braon socivo ili skuvati zeleno socivo.

1. Na ulju dinstaj, na srednjoj temperaturi (4) luk 5 minuta, dodaj pečurke i beli luk.

2. Prži dok pečurke ne puste vodu  i ispari tečnost (8–10 minuta).

Pikantna corba od sociva (Spicy lentils chowder)

Sastojci: 250g sociva, 2 sargarepe, 3 cena belog luka, 1 crni luk, 230ml jogurta, 50g svezeg lista celera ili 2 kasicice suvog, 30g svezeg bosiljka, 2 kasike persunovog lista (sitno seckanog) ili 2 kasicice suvog, 2 kasicice karija u prahu, 1/8 kasicice kima, 1.4 L supe, 2 kasike maslinovog ulja.

Priprema:

1) Socivo oprati i staviti u serpu. Sipati vodu da prelije za 4 prsta i ostaviti preko noci. Ocediti. Sargarepu, beli luk i crni luk oljustiti i sargarepu iseci na cetvrtine a crni i beli luk na sitno.

2) U serpu staviti maslinovo ulje i zagrejati na srdnjoj temperaturi. Dodati crni luk i prziti dok ne postane braonkast. Dodati beli luk i prziti dok ne pusti miris. Dodati sargarepu i prziti jos 5 minuta povremeno mesajuci.

Saveti za rucak u hrono ishrani-deo 2 (Tips for lunch in the chrono nutrition-part 2)

Koje su 4 grupe povrca?

1. Lukovicasto, korenasto, krtolasto
2. Glavicasto (kupusasto) i lisnato
3. Mahunasto
4. Plodovito

1. Lukovicasto, korenasto, krtolasto - sargarepa, celer, persun, paskanat, cvekla, rotkva, ren, rotkvice, krompir, čičoka, crni luk, beli luk, praziluk, vlasac.

2. Glavicasto (kupusasto) i lisnato - kupus, kelj, prokelj, kineski kelj, brokoli, keleraba, karfiol, zelena salata, blitva, spanac, radić, komorač, artičoka.

3. Mahunasto - boranija, grasak, pasulj, socivo, soja.

UN Dijeta - proteini, skrob, ugljeni hidrati i voce (UN Diet - proteins, starch, carbohydrates and fruits)

UN dijeta se sastoji iz cetiri dana koja se ponavljaju. Prvi dan je proteinski dan, drugi dan je skrobni, treci dan su ugljeni hidrati, a cetvrti dan je voce.

Redosled dana se ne sme menjati.

—

UN Dijeta Objasnjenje Pojmova 

PRVI DAN = PROTEINSKI DAN

PROTEIN je sastavljen od AMINOKISELINA. Jedna aminokiselina je TRIPTOFAN. Triptofan putuje do mozga i pretvara se u SERATONIN. Seratonin znaci Dobro Raspolozenje. DOBRO RASPOLOZENJE se pretvara u melatonin koji je zapravo HORMON koji nam pomaze da BOLJE ZASPEMO.

Hrana na biljnoj bazi: koje su bogate Triptofanom (proteinom) su:

Soja, orasasti plodovi (orasi, indijski orasi, bademi, lesnici, i slicno) i semenke (bundeva-golica, suncokret, susam, chia, lan, psilium, mak), pasulj (tetovac, sareni, pinto, beli, gradistanac, tresnjevac, azuki, crni i drugi), lisnato zeleno povrce (spanac, mikrozelenje*, zelje, kupus, lisce cvekle, potocarka, zelena salata, blitva, rukola, kineski kupus, endivija), pecurke i brokoli.

Star of the month: Pumpkin - 5 combinations for preparation (Zvezda meseca: Bundeva – 5 kombinacija za pripremu)

"Star of the month" is my little dedication to a food item that deserves to be in the center of attention this time. Instead of one recipe, I bring five combinations that show how versatile one food item can be - from breakfast and light meals to side dishes and desserts.

For the first star of the month, I chose a pumpkin.

Autumn is already on the doorstep, October is upon us, and pumpkin is one of those foods that immediately evokes the smell of autumn, warm spices and pleasant, cozy days. And then there is Halloween, when pumpkins get their main role - both as decoration and as inspiration for the kitchen.

That's why this time we're not just looking at pumpkin as an ingredient for pie or soup. Let's see how many different combinations we can make from it.

1. Pumpkin + feta + thyme = salad, side dish, bruschetta, spread for sandwiches and rolls or tortillas.

2. Pumpkin + chicken + spinach = hot meal, filling for a tortilla, with pasta.

Pirinac i socivo na arapski nacin (Arabic-style rice and lentils)

Sastojci: 1 šolja smeđeg basmati pirinca ili smeđeg pirinča dugog zrna (190g) + 500 ml vode, 100g braon sočiva + 400 ml, 2 kašike maslinovog ulja, 2 kašičice semenki kima (ili 1 kašičica mlevenog kima), 1 1/2 kašike semenki korijandera 1 1/ 2 kašičice mlevenog korijandera), 1/2 kašičice mlevene kurkume, 1 1/2 kašičice mlevenog cimeta, 1 kašičica šećera, 1/2 kašičice soli i bibera po ukusu, 3 glavice luka, ulje.

Priprema:

1. Potopite smeđi pirinač u vodu 90 minuta. Iscedite. Isperite 3 do 4 puta. Potopite braon sočivo u vodu 90 minuta. Iscedite. Isperite 3 do 4 puta. Očistite luk i isecite na trake.

3 Anti-cellulite cabbage and cucumber salads (3 Anticelulit salate od kupusa i krastavca)

Content

1. Classic cabbage and cucumber salad
2. Cabbage and cucumber salad with yogurt dressing
3. Cabbage and cucumber salad with more fiber

Sadrzaj

1. Klasicna salata od kupusa i krastavca
2. Kupus i krastavac salata sa jogurt prelivom
3. 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, 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.

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.