Kako blansirati spanac (How to blanch spinach)

Potrebno: spanac, serpa sa ledom, hladnom vodom iz frizidera ili tekucom vodom, serpa sa kljucalom vodom.

Priprema:

1. Spanac oprati i otresti od vode.

2. U serpu staviti kocke leda i naliti vodom, ili u serpu sipati vodu iz frizidera.

3. U drugu serpu sipati vodu i pustiti da prokljuca.

Spanac sa sosom od jogurta (Spinach with buttermilk sauce)

Sastojci: sos od jogurta, 500g spanaca (svez ili smrznut), 2 kasike margarina, 2 cena belog luka ili 1 glavica crnog luka (sitno iseckanog), 150ml vode, so, biber (mleveni)

Priprema:

1) Ako koristite svez spanac - spanac oprati i ocistiti. Staviti da se kuva u posoljenoj vodi. Ocediti i sitno iseckati.

2) Crni luk ili beli luk proprziti u tiganju, dodati margarin i spanac i jos malo prziti.

Krem od spanaca (Spinach cream)

Sastojci: 250g kisele pavlake, 100g majoneza, 150g spanaca, 1 mladi luk.

Priprema:

1. Dobro oprati spanac pod mlazom hladne vode. Mladi luk ocistiti i sitno iseckati.

2. U serpicu sipati vodu i pustiti da prokljuca.

3. Dodati spanac, poklopiti i kuvati 2 minuta. Otklopiti i kuvati jos 1 minut.

Spanac sa belim lukom (Spinach with garlic)

Sastojci: 500g mladog spanaca, 4 cena belog luka, 2 kasike maslinovog ulja, nekoliko kapi soka od limuna, morska ili himalajska so.

Priprema:

1. Spanac dobro oprati i otresti vodu. Beli luk oljustiti i sitno iseckati. 
2. U dublju serpu staviti ulje i na srednjoj temperaturi pustiti da se ugreje. Dodati beli luk i proprziti samo 1 minut. 
3. Dodati spanac, posoliti po ukusu i promesati. Staviti poklopac i kuvati 2 minuta.
4. Skinuti poklopac, pojacati na visoku temperaturu i konstatno mesajuci sa varjacom kuvati dok ne spanac ne omeksa.

Ingredients: 500g baby spinach, 4 cloves of garlic, 2 tablespoons of olive oil, a few drops of lemon juice, sea or Himalayan salt.

Preparation:

1. Wash spinach thoroughly and shake off water. Peel garlic and finely chop.
2. In deep pot put oil and on medium heat let it warm up. Add garlic and fry for 1 minute only.
3. Add the spinach, season with salt to taste and stir. Place the lid and cook for 2 minutes.
4. Remove the lid, put on high temperature and constantly stirring with a wooden spoon cook until spinach is tender (wilted).

Krem corba od spanaca (Cream spinach chowder)

Sastojci: 800g spanaca, 2 sargarepe, 1 koren persuna, 1 koren celera, 1 glavica crnog luka, ulje, 1 jaje, malo mleka, besamel sos.

Priprema:
1) Crni luk, sargarepu, koren persuna i koren celera oljustiti i sitno iseckati.
2) Na ulju proprziti crni luk, dodati sargarepu, koren celera i koren persuna, pa sve dinstati sa malo vode u poklopljenoj posudi.
3) Spanac ocistiti, oprati u prokuvati u vrijucoj slanoj vodi, oko 5 minuta. Ocediti, a vodu ostaviti sa strane.
4) Ispasirati mesavinu povrca i spanac.
5) Pomesati besamel sos sa pireom od povrca, razblaziti sa vodom u kojoj se kuvao spanac i kuvati oko 15 minuta.
Napomena: ako je corba gusta dodati jos malo vode u kojoj se kuvao spanac, pustiti da prokljuca, pa skinuti sa sporeta.
6) Umutiti jaje, sipatu u corbu pa dodati mleko.

Ingredients: 800g spinach, 2 carrots, 1 parsley root, 1 celery root, 1 onion, oil, 1 egg, a little milk, bechamel sauce.

Preparation:
1) Peel onion, carrots, parsley root and celery root and finely chop.
2) In oil fry onions, add the carrots, celery root and parsley root, and cook all with a little water in a covered pot.
3) Clean the spinach, wash and cook in boiled salty water for about 5 minutes. Drain well and leave water aside.
4) Blend mixed vegetables and spinach.
5) Combine bechamel sauce with pureed vegetables, dilute with water ( from cooked spinach), and cook for about 15 minutes.
Note: If the chowder is thick, add a little water (from cooked spinach) let it boil, then remove from the stove.
6) Whisk the egg, pour in the chowder and add milk.

Sok od spanaca i sargarepe za gorusicu (Spinach and carrots juice for heartburn)

Za gorusicu

Sastojci: 450g spanaca i 6 sargarepa.

Priprema:
1) Oprati, oljustiti i iseci na manje komade sargarepu. Oprati spanac.
2) U sokovniku iscediti sok od sargarepe.
3) U blender staviti spanac i blendirati.
4) U blender dodati spanac i kratko miksati.

Predlog: mozete napraviti takodje za gorusicu Sok od cvekle, krastavca i sargarepe, ovaj sok je takodje dobar i za ciscenje organizma.

Napomena: sve sveze sokove koje napravite moraju se popiti u toku dana

For heartburn

Ingredients: 450g spinach and 6 carrots.

Preparation:
1) Wash, peel and cut into smaller pieces carrots. Wash spinach.
2) In a juicer squeeze the juice of carrots.
3) In a blender put spinach and blend.
4) In a blender add the spinach and mix shortly.

Suggestion: you can also make for heartburn Beetroot, cucumber and carrots juice, which is also good for cleansing the body.

Note: all fresh juices you make must be drink during the day.

Leblebije sa spanacem i integralnim pirincem (Chickpeas with spinach and wholemeal rice)

Rucak

Sastojci: 100g spanaca + 2 cena belog luka + 1 kasika soka od limuna, 100g leblebija + 1 manji mladi luk + 1/4 kasicice kima u prahu + 1/4 kasicice cimeta u prahu + 1 kasicica paste paradajza + 2 kasike vode + 100g pasiranog paradajza, 125g integralnog pirinca + 440ml vode.

Priprema:

1) Spanac oprati. Beli luk oljustiti i sitno iseckati. Leblebije potopiti u vodu i ostaviti preko noci. Ocediti. Mladi luk oljustiti i sitno iseckati. Integralni pirinac oprati u nekoliko hladnih voda. Ocediti.

2) Staviti leblebije u serpu, preliti vodom i na srednje niskoj temperaturu (3) kuvati 1 sat dolivajuci vodu po potrebi. Ocediti.

Sok od sargarepe, jabuke, spanaca i celera (Carrots, apples, spinach and celery juice)

Sastojci: 2 sargarepe, 2 zelene jabuke, 150g spanaca, 4 grancice celera.

Priprema:

1) Operite i ocistite sargarepe, jabuke, spanac i celer. Isecite na manje komade.

2) U blender staviti spanac i celer i blendirati.

Spanac, zeleni caj i grejp frape (Spinach, green tea and grapefruit frappe)

Sastojci: 250g spanaca, 2 kasike nane (sveze), 1 stap celera, 125ml zelenog caja (sobne temperature), 1/2 crvenog grejpfruta ili zutog (bez kostica), 250g ananasa (smrznutog), 1/3 avokada, 2 kasike soka od limuna, prstohvat ljute aleve paprike u prahu.

Priprema:

1) Spanac oprati. Stap celera oprati i iseci na komade. Grejp razdvojiti na kriske.

2) U blender staviti spanac, celer i zeleni. Usitniti.

Intergralne spagete za visok krvni pritisak (Integral spaghetti for high blood pressure)

Sastojci: integralne spagete, blansiran spanac, 4 cena belog luka, 1 kasika gi putera, 3 kasike maslinovog ulja, 1 kasicica suvog bosiljka, 1 kasicica suvog persuna.

Priprema: 

1) Integralne spagete skuvati u posoljenoj vodi. Beli luk oljustiti i sitno iseckati. Blansiran spanac iseci na trake.
2) U tiganju zagrejati gi puter. Dodati beli luk i kratko proprziti. Skloniti sa sporeta.

Torta od spanaca i sargarepe (Spinach and carrots cake)

Sastojci: 500g spanaca, 400g sargarepe, 2 jaja, 1 solja besamel sosa, margarin, prezle, so i biber.
Priprema:
1) Posebno skuvati spanac i sargarepu. Spanac ocediti i iseckati i proprziti na margarinu, a sargarepu ispasirati i proprziti na margarinu.
2) Pola besamel sosa dodati spanacu i jedno jaje, a pola sargarepi i drugo jaje. Dobro izmesati.
3) Podmazati pleh margarinom, posuti prezlama, rasporediti spanac, a preko sargarepu. Peci na 150°C oko 40 minuta.

Ingredients: 500g spinach, 400g carrots, 2 eggs, 1 cup of bechamel sauce, margarine, bread crumbs, salt and pepper.

Preparation:
1) Separately cook spinach and carrots. Drain, chop spinach and fry in margarine. Blend carrots and fry margarine.
2) Half of bechamel sauce add to spinach, and add one egg. MIx well. Second half of bechamel sauce add to carrots, also add one egg. Stir well.
3) Grease baking pan with margarine, sprinkle with bread crumbs, arrange spinach and carrot on top. Bake at 150°C for about 40 minutes.

Corba od spanaca (Spinach chowder)

Sastojci: 1kg spanaca, 100ml pavlake za kuvanje, 2 kasike mleka.

Priprema:
1) Blansirati spanac.
2) Pripremiti besamel sos. U pripremi zamenite obicno brasno sa integralnim brasnom.

Popeye breakfast for cops (Popaj dorucak za policajce)

Popeye breakfast brings a strong start to the day for police officers who need energy, stamina and strength for demanding tasks. Inspired by Popeye's strength, this breakfast symbolizes readiness for the challenges that await during the shift.

Tags: for policeman, vegetarian recipes, high protein meals.

Ingredients:

• 2 eggs
• 40 g of oat flakes (rolled oats)
• 150 ml of water
• 100 g of Greek yogurt
• 50 g of queso fresco cheese
• 100 g of spinach
• A pinch of salt
• 5 ml of olive oil

Preparation:

0. Soak the oat flakes overnight (or 8 hours). In the morning, spill the water. Pour new fresh water for cooking.

Mash the queso fresco cheese with a fork.

1. Cook oat flakes on medium-low heat (3 out of 6), stirring occasionally, for 5-7 minutes, until softened and creamy.

Povrtna salata sa amarantom i kinoom (Veggie amaranth and quinoa salad)

Sastojci: 400g kinoe, 150g amaranta (blago pecenog), 1 pecena paprika, 2 sargarepe, 300g spanaca, 80g semenki suncokreta, 2 cena belog luka, 2 kasike lista celera (sitno seckanog), 1 kasika sok od limuna, 1/2 kasicice kima, 1/2 kasicice crnog luka u prahu, 1/2 kasicice korijandera.

Priprema:

1) Skuvati kinou. Skuvati spanac i iseckati. Sargarepu oljustiti i iseci na kocke. Papriku iseci na trakice. Beli luk oljustiti i iseci sitno.

2) U serpu na malo ulja uljane repice, na srednjoj temperaturi proprziti beli luk dok ne pusti miris. Dodati sargarepu i celer i prziti jos 5 minuta. Dodati kim, crniluk i korijander i promesati. Dodati kinou i malo vode i kuvati 5 minuta.

Sendvic od plavog patlidzana (Eggplant sandwich)

Sastojci: 1 veci plavi patlidzan, 4-5 koluta mocarele, 500g mladog spanaca, 100g izgnjecenog belog sira (mladi sir, feta, kozji sir), 100ml sosa od paradajza, 2 jaja, prezle, brasno, maslinovo ulje i so.

Priprema:

1. Patlidzanu oprati i obrisati. Iseci gornji i donji deo, pa iseci na kolutove sirine 1.5 cm. 
2. Skuvati spanac. 
3. Jaja razbiti u ciniji, posoliti po ukusu i umutiti viljuskom. U drugu ciniju sipati brasno. U trecu ciniju sipati prezle.
4. U tiganj staviti maslinovo ulje da pokrije dno i na srednjoj temperaturi pustiti da se ugreje.
5. Svaki kolut patlidzana uvaljati u brasno, pa u jaja, pa u prezle i prziti na ulju oko 3-4 minuta. Przeni patlidzan staviti na papirne ubruse da pokupe visak ulja.
6. Spanac pomesati sa belim sirom. Dobro promesati dok se ne sjedine. 
7. Pleh premazati maslinovim uljem, staviti kolutove patlidzana. Odozgo staviti po 1-2 kasike sosa od paradajza, a zatim po 2-3 kasike mesavine spanaca i belog sira. 
8. Peci u prethodno zagrejanoj rerni na 200 C 5 minuta.
9. Izvaditi iz rerne i odozgo staviti po kolut mocarele. Vratiti u rernu i peci jos 5 minuta ili dok se mocarela ne otopi.

Ingredients: 1 large eggplant, 4-5 slices of mozzarella, 500g baby spinach, 100g mashed white cheese (farmer cheese, feta, goat cheese), 100ml tomato sauce, 2 eggs, breadcrumbs, flour, olive oil and salt.

Preparation:

1. Wash eggplant and wipe. Cut the top and bottom, and cut into slices width of 1.5 cm.
2. Cook spinach.
3. Break eggs into a bowl, add salt to taste and whisk with fork. In another bowl put the flour. In a third bowl put the breadcrumbs.
4. In a pan, put olive oil to cover the bottom and on medium temperature let it warm up.
5. Each slice of eggplant roll in flour, then in eggs, then in breadcrumbs and fry in hot oil for 3-4 minutes. Fried eggplant put on paper towels to absorb the excess oil.
6. Mix spinach with white cheese. Mix well until combined.
7. Smear baking pan with olive oil, place eggplant slices. On top put the 1-2 tablespoons of tomato sauce, then 2-3 tablespoons of mixture of spinach and white cheese.
8. Bake in the preheated oven at 200 C for 5 minutes.

9. Remove from the oven and on top put the slices of mozzarella. Return to the oven and bake for 5 minutes or until the mozzarella is melted.

Letnji smuti (Summer smoothie)

Sastojci: 6-7 breskvi, 2 sake spanaca, 250ml vode.

Prirema:

1. Breskve oljustiti, izvaditi kostice i iseci na kocke. Spanac oprati.
2. U blender staviti breskve, spanac i vodu i blendati dok ne postane glatko.

Ingredients: 6-7 peaches, 2 hands of spinach, 250ml of water.

Preparation:

1. Peel peaches, remove the pips and cut into cubes. Wash spinach.

2. In a blender put peaches, spinach and water and blend until smooth.

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.

Kenijski pire od mesanog povrca (Kenyan mixed vegetables puree)

Sastojci: 300g kukuruza, 250g spanaca, 200g krompira, 150g graska, 2 kasike margarina, so i biber.

Priprema:

1) U blago posoljenoj vodi, zasebno skuvati, grasak, oljusten krompir, spanac isecen na komade i kukuruz.

2) U blender staviti krompir, grasak, kukuruz i blendati.

3) U serpu, otopiti margarin, dodati pire od povrca i spanac i dinstati 5 minuta. Posoliti i pobiberiti.

Ingredients: 300g corn, 250g spinach, 200g of potatoes, 150g peas, 2 tablespoons margarine, salt and pepper.

Preparation:

1) In the slightly salted water, cook separately, peas, peeled potatoes, spinach sliced into pieces and corn.

2) In blender put potatoes, peas, corn and blend.

3) in a saucepan, melt the margarine, add the pureed vegetables and spinach and cook for 5 minutes. Add salt and pepper.

Rolat od spanaca sa sirom i sunkom (Spinach roll with cheese and ham)

Sastojci: za koru - 6 jaja, 6 kasika brasna, 1 kasicica praska za pecivo, 6 kasika griza, 500g spanaca, 2 kasike ulja, so; za fil - 300g sunke, 500g krem sira, 200ml kisele pavlake.

Priprema:
1. Brasno pomesajte sa praskom za pecivo i solju. Spanac obarite i sitno iseckajte.
2. Umutite zumanca pa dodajte brasno, griz i spanac. 
3. Umasu lagano umesajte sneg od belanaca.
4. Testo sipajte u podmazan i brasnom posut pleh i pecite oko 20 minuta (zavisno od rerne) na 180°C. 
5. Peceno testo stavite na vlaznu krpu i urolajte.
6. Umutite sir sa kiselom pavlakom, pa premazite rolat. Preko poredjajte listove sunke, pa urolajte. 
7. Zaviti u alu foliju i ohladiti u frizideru.



Ingredients: for crust - 6 eggs, 6 tbsp flour, 1 tsp baking powder, 6 tbsp semolina, 500g spinach, 2 tbsp oil, salt, for filling - 300g ham, 500g cream cheese, 200ml sour cream.


Preparation:
1. Mix flour with baking powder and salt. Cook spinach and chop finely.
2. Beat egg yolks and add the flour, semolina and spinach.
3. Gently stir in the egg whites snow.
4. Pour dough into greased and sprinkled with flour baking pan and bake about 20 minutes (depending on oven) at 180°C.
5. Fried dough put into a wet kitchen cloth and roll.
6. Whip cream cheese with sour cream, and brush roll. Put ham sheets over cheese, and roll again.
7. Wrap in aluminum foil and chill in the refrigerator.

Domace njoke (Homemade gnocchi)

Osnovni recept za njoke

Sastojci: 1 kg krompira (brasnjavog), 300g brasna, 1 jaje, soli po ukusu.

Priprema:

1) Dobro oprati krompir.

2) U serpu staviti krompir i preliti sa vodom oko 4cm preko krompira.

3) Pustiti da prokljuca visokoj temperaturi (6) pa smanjiti na srednju (4), delimicno pokriti i kuvati oko 35 minuta. Krompir treba da je mekan kada ga probodete viljuskom.