I absolutely looooove having my things organized, especially at home and work! Closet, work space, shelves and drawers, kitchen pantry, fridge... Yes it's about having it all aesthetically pleasing, but its also about knowing what I actually have at home. It's simple: if I see it I know I have it, and I'll find a way to use it.
So recently I organized my healthy pantry, where I keep all my "healthier" stuff: protein powders, super foods, nuts and seeds, healthier grains and flours, gluten-free things... I prefer having everything in similar glass jars and not in bags/packaging, it just looks more streamlined. Below I shared a short video, be sure to check it if you're interested...
Apsolutno obozavam da su mi stvari organizovane, narocito u kuci i na poslu! Orman, radni prostor, police i fioke, kuhinjski delovi, frizider... Naravno da je bitno sto je tako estetski privlacnije, ali se takodje radi o tome da zapravo znam sta imam u kuci. Jednostavno receno: ako vidim nesto znam da imam, i nacicu nacin da to iskoristim.
Tako sam nedavno organizovala kuhinjski deo gde drzim "zdravije" stvari: proteine, superhrana (super foods), orasaste plodove i semenke, zdravije zitarice i brasna, stvari bez glutena... Preferiram da mi sve stoji u slicnim teglicama nego u kesama/pakovanju, izgleda lepse i urednije. U nastavku imate kratak video, pa mozete pogledati ako ste zainteresovani...
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These days I always have extra oranges at home (we don’t eat them that often), so I started making different cakes/cookies/muffins. Then I saw one small glass jar with powdered beef gelatine in one of my kitchen cabinets. I remembered I was making exactly these gummies when Stefanos was smaller (with different juices). I decided to make the gummies again to see if he still likes them. So far I made them 4 times, he ate everything, and I have no more gelatine at home, lol!
🍊 300ml fresh orange juice
🍊 3 tbsp beef gelatine powder
🍊 optional: 1-2 tsp honey
Mix everything in a pot (no need to dissolve gelatine separately), warm up the liquid until boiling. Fill the ice/chocolate trays, leave in the fridge to set. That’s it!
See the video here.
………………………………………………..
KOLAGEN ZELE BOMBONE OD POMORANDZE
Ovih dana uvek imam visak pomorandzi u kuci (ne jedemo ih toliko), pa sam pocela da pravim razne kolace/mafine/keksice. Onda sam pronasla jednu teglicu sa govedjim zelatinom u prahu, pa sam se setila da sam Stefanu pravila cesto zele bombone dok je bio manji. Te rekoh da napravim opet da vidim da li mu se i dalje svidjaju. Do sad sam ih pravila 4 puta, sve je pojeo a ja ostala bez zelatina u kuci, haha!
🍊 300ml svezeg soka od pomorandze
🍊 3 kasike govedjeg zelatina
🍊 po zelji: 1-2 kasicice meda
Pomesajte sve u serpici (nema potrebe da se zelatin zasebno rastvori), zagrejte tecnost skoro do kljucanja. Napunite forme za cokoladice/led, ostavite u frizideru da se zele bombone stegnu. To je to!
Pogledajte video ovde.
No matter how many of these potato carrot latkes I make, my kid (and everybody else) will eat them all. I made them first time when Stefanos started to regularly eat solid food, because they're soft, healthy and made from his favorite carrots. All recipes I've shared so far are suitable for toddlers and kids in general. But they're also good for all of you who like to try super easy and quick recipes for healthy and nutritionally rich things.
Koliko god ovih pljeskavica od krompira i sargarepe da napravim, nestace dok si rekao keks (tj. Stefan ce sve pojesti koliko god da mu das, ali i svi ostali). Pocela sam da ih pravim kad je krenuo regularno da jede solidnu/cvrstu hranu, jer su mekane, zdrave i pravljene od njemu omiljene sargarepe. Svi recepti koje sam do sad podelila jesu pogodni za malu i veliku decu, ali i za sve vas koji trazite jednostavne i brze recepte za zdrave i nutritivno bogate stvarcice.
You just need 4 ingredients, 10 minutes to make them (or less if you use some kind of electric grater), and 30 minutes or less to bake them. They're low-fat (no oil at all) and gluten-free (just make sure you use gluten-free oat flour). You can eat latkes for lunch or dinner, and serve them with anything you like. This time I had them with refreshing yogurt-cucumber dip. Try, you won't regret!
Treba vam samo 4 sastojaka, nekih 10tak minuta da napravite (ili 5 minuta ako koristite elektricne rende), i nekih pola sata ili manje da ispecete. Niskomasne bez trunke ulja i bez glutena (ako sigurno koristite bezglutensko ovseno brasno). Mozete ih jesti za rucak ili veceru, i servirati uz bilo sta sto vam se dopada. Ja sam na primer napravila osvezavajuci umak od jogurta i krastavca. Probajte, necete zazaliti!
POTATO CARROT LATKES
300gr grated potato
200gr grated carrot
5 tbsp oat flour (gluten free)
1 egg
1 tsp salt
optional: 1 tbsp dry spices
In a bigger bowl mix grated potatoes and carrots. Separately whisk the egg, then add oat flour, salt and spices. Combine everything, leave it aside for 3-4 minutes.
Prepare a non-stick baking pan (this is what I prefer), or line a regular one with the baking paper. Spoon out 2 full tbsp of mixture for each latke. Latkes don't require perfect shape, but I loooove using round cookie cutter (bigger one) to get the shape you see on the photos. Bake them at 200 degrees Celsius, for 20-30 min, turn each latke after 15 minutes of baking. Enjoy!
PLJESKAVICE OD KROMPIRA I SARGAREPE
300gr rendanog krompira
200gr rendane sargarepe
5 kasika ovsenog brasna
1 jaje
1 kasicica soli
po zelji: 1 kasika suvih zacina
U vecoj ciniji pomesati rendan krompir i sargarepu. Zasebno ulupati jaje, te dodati ovseno brasno, so i zacine. Sastaviti sve, ostaviti sa strane 3-4 minuta.
Spremiti pleh koji se ne lepi (to je ono sto ja preferiram), ili oblozite obican pleh pek papirom. Uzimajte po dve pune kasike smese za svaku pljeskavicu. Ove pljeskavice ne zahtevaju perfektnu formu (peku se kao pljeskavice od rendanih tikvica), ali ja volim da koristim okruglu modlu za keks da bih dobila oblik koji vidite na slikama. Peci pljeskavice na 200 stepeni, nekih 20-30 minuta (zavisi od jacine rerne), okrenuti svaku nakon 15 minuta pecenja. Uzivajte!
* NOTES *
- Instead of oat flour you can use any flour you want, but the texture and taste will be a bit different. I tried baking with whole wheat flour, latkes were smoother and softer, but I think oat (or even corn) flour balance better the texture...
- From dry spices I like to use what I have in the kitchen: basil, rosemary, coriander, oregano, ginger, turmeric...
* BELESKE *
- Mozete koristiti bilo koje brasno umesto ovsenog, samo sto ce tekstura (npr. ako koristite glatko tj. obicno belo brasno) i ukus biti drugaciji.
- Od suvih zacina ja volim da stavim sta god da imam: bosiljak, ruzmarin, kolijander, origano, djumbir, kurkumu...
It couldn't be easier to make these super healthy and soft wraps, packed with protein! You only need 3 ingredients: fresh spinach (I used baby spinach), water and oat flour. One cup (200ml or 250ml) to measure, and blender to combine everything.
Ne moze biti jednostavnije da napravite ove super zdrave i meke palacinke-tortilje, bogate proteinom! Treba vam samo 3 sastojka: svez spanac (ja sam koristila baby spanac), voda i ovseno brasno. Takodje jedna casa/solja (od 250ml, ali moze i od 200ml) za merenje, i blender da sve izmesate.
Make the wraps at home, eat them for lunch or dinner, pack them as a lunch on-the-go, for yourself or your kids. Fill them with anything you want or have at home. I always love to boost my food with extra protein and some veggies, so I filled the wraps with Philadelphia's "Extra protein cream cheese", baby spinach leaves, grilled eggplants, cucumber, carrots and some dry spices!
Napravite ove palacinke kuci, jedite ih za rucak ili veceru, spakujte ih kao "rucak za poneti" za vas ili decu. Nafilujte ih cim god zelite ili imate kuci. Ja uvek volim da svojim obrocima dodam malo extra proteina i povrca, te sam palacinke nafilovala sa Philadelphia "Extra protein krem sirom", baby spanacem, grilovanim patlidzanom, krastavcima, sargarepom i prstohvatom suvih zacina!
3 INGREDIENT SPINACH WRAPS
1 cup of fresh baby spinach
1 cup water
1 cup oat flour
additional: 1/2 tsp salt
First combine 1 cup of water and 1 cup of spinach in a blender. Add oat flour and salt. Cook the wraps in a non-stick pan over medium-to-high heat. Fill them with anything you want! Bon appetit!
PALACINKE OD SPANACA OD 3 SASTOJKA
1 solja svezeg spanaca
1 solja vode
1 solja ovsenog brasna
dodatno: pola kasicice soli
Prvo izmesajte u blenderu solju spanaca i solju vode. Zatim dodajte brasno i so. Pecite palacinke u tiganju koji se ne lepi na srednje jakoj vatri. Nafilujte ih po zelji. Bon appetit!
I have two choices (or actually not). I can bake 1-2 times per week healthy cookies for my toddler kid, or I can give him store-bought ones which is a no from the start, so you already know the answer. Because he wants "keks" (word in Serbian for cookies)...
These cookies are sugar-free, naturally sweetened with honey and fresh orange juice. Making them couldn't be easier- you just need a food processor or simply mix all ingredients in a bowl. Simple, fast, healthy and tasty!
Imam dva izbora (ili zapravo nemam). Mogu da pecem 1-2 puta nedeljno zdrave keksice za moje dvogodisnje dete ili mogu da mu dam kupljene sto je "ne" od samog pocetka, tako da vec znate odgovor. Zato sto on zeli "keks"...
Ovi biskviti su bez secera, prirodno zasladjeni medom i svezim sokom od pomorandze. Takodje laki za pravljenje. Treba vam samo procesor za hranu (tj. multipraktik), ili prosto pomesajte dobro sve sastojke u ciniji. Jednostavno, brzo, zdravo i ukusno!
ORANGE COOKIES
100gr oat flour
100gr whole-wheat flour
juice from 1 orange (90ml)
1 full tbsp tahini
3 tbsp honey
1 tbsp coconut oil, melted
1/2 tsp cardamom
optional: orange zest
Combine all ingredients in a food processor, then make 12-13 balls with your hands. Line a tin with the baking paper. Press each ball into cookie shape with a fork (check one of the photos below). Bake the cookies for 20 minutes at 180 degrees Celsius.
BISKVITI OD POMORANDZE
100gr ovsenog brasna
100gr integralnog brasna
sok od 1 pomorandze (90ml)
1 puna kasika tahinija
3 kasike meda
1 kasika kokosovog ulja, otopljenog
1/2 kasicice kardamom zacina
po zelji: rendana korica pomorandze
Pomesati sve sastojke u procesoru (ili u ciniji), pa napraviti 12-13 kuglica. Obloziti pleh pek papirom. Pritisnuti svaku kuglicu viljuskom (imate sliku u nastavku) da biste dobili formu keksica. Peci biskvite 20 minuta na 180 stepeni.
* NOTES *
- To make oat flour, just pulse some rolled oats in a processor/blender.
- Use agave/maple syrup instead of honey, if you're vegan.
- Replace tahini with any nut/seed butter.
- If you don't like or have cardamom, you can use cinnamon.
* BELESKE *
- Da napravite ovseno brasno, sameljite obicne ovsene pahuljice u procesoru/blenderu.
- Ako ste vegan, umesto meda koristite agava ili javorov sirup.
- Umesto tahinija, mozete koristiti i kikiriki/bademov puter ili sta god slicno imate.
- Umesto kardamom zacina, probajte cimet.
Super lako i brzo za pravljenje, i savrseno zdrava opcija uzine za poneti. Nisam doktor/nutricionista, ali znam poprilicno dosta stvari vezanih za zdravlje i ishranu jer skoro citavog zivota patim od nekih hormonskih ili digestivnih boljki. Tako da istrazujem, citam, eksperimentisem, isprobavam, gresim, pa ponovo probam nesto drugo, i sve to u svrhu postizanja nekog zdravog balansa...
Hormonal imbalance occurs when there's too much or too little of one (or more) hormones in the body, precisely in the bloodstream. And that's so easy to happen today with so many internal and external disruptors (stress being number one). And if you're a woman reading this, then there's a huge chance you're having some hormonal issues as well...
I won't be discussing about the types of hormonal issues, symptoms, causes or treatments- I'm gonna stick with the most natural way to balance/heal those issues and that's via nutrition/food. Although it's not enough, I believe proper nutrition is the easiest way to start addressing any health issues. So let's make together these hormone balancing bliss balls!
Hormonski poremecaj se desava kada postoji previse ili premalo jednog (ili vise) hormona u nasem telu, preciznije u krvotoku. I naravno da je olako da se to desi u danasnje vreme sa toliko spoljasnjih i unutrasnjih stresora. Ako ste zena koja cita ovo, onda je ogromna mogucnost da i same patite od neke vrste hormonskog poremecaja...
Necu zalaziti u vrste tih poremecaja, simptome, uzroke i tretmane, vec cu se fokusirati na najprirodniji nacin za balansiranje/lecenje ovih boljki a to je putem ishrane. Iako nije dovoljno, verujem da je ishrana najlaksi nacin da se adresira bilo koji zdravstveni problem. Stoga cemo danas da zajedno napravimo ove kuglice za hormonski balans!
HORMONE BALANCING BLISS BALLS
150gr oat flour
3 tbsp flax meal
1tbsp maca powder
1 tbsp chia seeds
2 tbsp cocoa powder
1 tsp cinnamon
2 tbsp tahini
3 tbsp honey
2 tbsp coconut oil, melted
110-120ml water/milk
Mix all ingredients in a food processor, then roll into 12 balls. Dough is just a bit sticky, but there's no need to work with wet hands. Optionally dust the balls with extra cocoa powder.
Notes:
- To make oat flour, just pulse some rolled oats in a processor/blender. Do the same with flax seeds to make a flax meal.
- I added 2 tablespoons of honey as I prefer "neutrally" sweet things (for example dark chocolate over milk one). If you like your sweets to be sweet, you're gonna want to add more honey. Use agave/maple syrup if you're vegan.
- I used water, but you can use any plant/nut milk. Start by adding 110ml of water/milk, then add more if needed as the oats, flax meal and chia seeds absorb fast the liquids.
KUGLICE ZA HORMONSKI BALANS
150gr ovsenog brasna
3 kasike mlevenog lanenog semena
1 kasika maka praha
1 kasika chia semenki
2 kasike kakao praha
1 kasicica cimeta
2 kasike tahinija
3 kasike meda
2 kasike kokosovog ulja, otopljenog
110-120ml vode ili mleka
Sjedinite sve sastojke u procesoru za hranu, zatim napravite 12 kuglica. Testo je pomalo lepljivo ali mozete bez problema raditi sa suvim rukama (tj. nema potrebe da ih prethodno navlazite vodom). Po zelji mozete uvaljati kuglice u malo kakao praha.
Beleske:
- Da napravite ovseno brasno, sameljite obicne ovsene pahuljice u procesoru/blenderu. Ako nemate vec mlevene, sameljite i semenke lana.
- Ja sam dodala 2 kasike meda, zato sto volim "neutralno" slatke stvari (npr. tamnu cokoladu vise nego mlecnu). Ako volite slatko, trebace vam vise meda. Ako ste vegan, koristite agava ili javorov sirup.
- Ja sam koristila vodu, ali vi mozete i bilo koje biljno mleko. Pocnite sa 110ml vode/mleka pa po potrebi dodajte jos jer ovsene, laneno i chia seme dosta upijaju tecnosti.
Cinnamon, apples, winter... Nothing can beat this classic yet timeless combination. And can we even skip the winter season without eating at least one piece of apple pie?? Here's my healthy version: sugar-free (naturally sweetened), low-fat, vegan, relatively easy to make. Everyone can eat it, including small kids. Medium sweet dough, soft apple filling, few crushed walnuts for unexpected crunch and some raisins for extra sweetness...
Cimet, jabuke, zima... Nista ne moze da pobedi ovu klasicnu ali zauvek voljenu kombinaciju. A da li moze zima da prodje a da ne pojedemo barem jedno parce pite od jabuka? Evo moje zdrave verzije: bez secera (prirodno zasladjena), niskomasna, vegan, relativno laka za pravljenje. Svi je mogu jesti, ukljucujuci i malu decu. Srednje slatko testo, mekani fil od jabuka, nekoliko usitnjenih oraha za neocekivanu krckavost i kasika-dve suvog grozdja za extra slatkocu.
I don't have a sweet tooth, nor I eat too many fruits (for more reasons), but I do love apples. Especially sweet-sour ones. The same thing with sweets, if I do eat something I prefer it medium sweet. Anyway this pie I've made 3-4 times so far. Obviously I started to make it so my kid could eat as well.
First time I made the filling from two apples which I didn't like that much as I could taste more dough than apples. I added one more apple. Then I was missing something extra in the filling, so I added a few crushed walnuts and raisins. For now it's ok...
Slatkisi mi nisu slabost, niti nesto preterano jedem voce (iz vise razloga), ali jabuke volim. I to one slatko-kiselkaste. Tako je i sa poslasticama, ako nekada i pojedem onda bih da bude srednje slatko. Elem ovu zdravu i laganu pitu od jabuka sam napravila 3-4 puta do sada. I naravno da sam krenula da pravim da bi moje dete jelo.
Prvo sam stavljala samo jabuke (i to dve) u fil, ali mi se nije svidelo, vise sam osecala ukus testa nego jabuke te sam dodala jos jednu jabuku. Pa mi je onda falilo nesto u filu te sam dodala malo oraha i suvog grozdja. Za sad je ok takva kakva jeste...
HEALTHY APPLE PIE
(for dough):
300gr whole-wheat flour
1 tsp baking powder
1/2 tsp cinnamon
200ml apple-orange-carrot juice
3 tbsp oil
(for filling):
3 medium apples
2 tbsp raisins
2-3 tbsp chopped walnuts
1 tsp cinnamon
In a bowl mix flour, baking powder and cinnamon. Add oil and juice, make the dough with hands. Leave it aside until you make a filling. Clean the apples and grate them. Add chopped walnuts, raisins and cinnamon, mix well. Transfer dough onto a clean kitchen surface, cut it in half, then roll out one part (it should be thin). Cover the base and sides of a baking pan (or use a glass baking dish like I did) with the dough, and poke some holes with the fork. Add the apple filling, spread it evenly. Roll out the rest of the dough, cut into even thickness stripes, cover the pie as you wish. Optionally brush the top of pie with 1 tablespoon of nut/plant milk, so the upper pie crust don't get too dry. Bake it at 170 degrees Celsius for about 35 minutes. Enjoy!
* Check notes below for more details.
ZDRAVA PITA OD JABUKA
(za testo)
300gr integralnog brasna
1 kasicica praska za pecivo
1/2 kasicice cimeta
200ml soka od jabuke-narandze-sargarepe
3 kasike ulja
(za fil)
3 srednje jabuke
2 kasike suvog grozdja
2-3 kasike usitnjenih oraha
1 kasicica cimeta
U ciniji pomesati brasno, prasak za pecivo i cimet. Dodati ulje i sok, zamesiti testo rukama. Prekriti ga krpom dok ne spremite fil. Ocistiti jabuke i izrendati ih. Dodati suvo grozdje, sitno seckane orahe i cimet pa sve lepo promesati. Izruciti testo na pobrasnjenu kuhinjsku povrsinu, iseci na pola pa razvuci oklagijom jedan deo (treba biti tanje). Preneti testo u manji okrugli pleh oblozen pek-papirom ili vatrostalnu posudu (sto sam ja koristila) tako da testo prekriva i obod posude. Izbockati malo testo viljuskom. Usuti nadev, ravnomerno ga rasporediti. Razvuci drugi deo testa, iseci trakice podjednake debljine, pa po zeljenom dizajnu prekriti pitu. Opcionalno premazati pitu sa kasikom-dve biljnog mleka da korica ne bi bila suva. Peci na 170 stepeni nekih 35 minuta. Uzivajte u mirisu i ukusu!
* Pogledajte beleske u nastavku za vise detalja.
* NOTES *
- I used 100% natural apple-orange-carrot juice. I don't like the taste of the orange juice in this specific dough, and most probably I would go for the plain natural apple juice if I didn't use the mentioned one.
- As I already said this pie is medium sweet. If you like sweeter things, you can add more agave/maple syrup or honey (if not vegan), or any other sweetener.
- Be patient with the whole-wheat flour, it's not so soft as the regular all-purpose flour so it might take 2-3 minutes more to work with it.
- When cutting the dough into half, I like to cut one part just a bit bigger than the half so I can roll it out easier into a circle form. Anything extra I remove with the knife, and add to the other half which is for the upper stripes.
- If you have a kid younger than one and a half or two years old, it's better to add ground walnuts and maybe to skip raisins.
* BELESKE *
- Koristila sam 100% prirodan sok od jabuke-pomorandze-sargarepe. Ne svidja mi se ukus cistog soka od pomorandze u ovom specificnom testu, i verovatno bih koristila prirodan sok od jabuke da nisam nasla spomenuti.
- Kao sto sam vec rekla, ova pita je srednje slatka. Ako volite sladje stvari, onda slobodno dodajte malo sirupa od agave, javorovog sirupa, meda (ako niste za vegan varijantu) ili bilo kog drugog zasladjivaca.
- Budite strpljivi sa integralnim brasnom, nije toliko mekano kao visenamensko brasno te je mozda potrebno 2-3 minuta dodatnog rada.
- Kada secem testo na dva dela, volim da isecem jedan deo malo vise od polovine da bih ga lakse razvukla oklagijom. Svaki visak uklonim nozem pa to spojim sa drugom polovinom testa koja sluzi za gornje trakice.
- Ako imate dete mladje od godinu i po ili dve, bolje je da dodate filu mlevene orahe i mozda da preskocite suvo grozdje.
It all starts with a healthy gut. Literally. Healthy gut means not only good digestion but also: heart and brain health, good mood (the gut is called the second brain), sound sleep, strong immune system... Let's just say: our overall wellbeing and health depends on the balance of these tiny yet powerful microorganisms that live in our digestive system.
Modern and stressful lifestyle is the killer number one of a healthy life and healthy gut. Trying to recall now but honestly I barely know a person that doesn't have some gut issues, including myself. There are so many ways we can ease or heal the gut issues. Some of these things help, most of the things don't help simply because we need to work on "all fields", we need mental, physical and emotional health and balance. That's called wellbeing...
Sve pocinje sa zdravim sistemom za varenje. Bukvalno. Ne samo dobro varenje, vec i: zdravlje srca i mozga, dobro raspolozenje (nije ni cudo sto gastrointestinalni trakt nazivaju "drugim mozgom"), kvalitetan san, jak imuni sistem... Hajde samo da kazemo da nase generalno zdravlje (fizicko i psihicko) zavisi od balansa ovih sicusnih ali mocnih mikroorganizama koji zive u nasem sistemu za varenje...
Moderan i stresom zacinjen zivotni stil je ubica broj jedan zdravog zivota i zdravog sistema za varenje. Premotavam sad po glavi, ali mislim da ne poznajem osobu koju nema neke boljke sa varenjem, ukljucujuci i mene samu. Danas postoje mnogi nacini kojima mozemo olaksati situaciju. Nesto od toga zaista pomaze, mada (ako smo iskreni) vecina ne pomaze iz prostog razloga sto se mora raditi na "svim poljima": i na mentalnom, i na fizickom ali i na emotivnom balansu i zdravlju. Jedino tako mozemo biti optimalno zdravi u danasnje vreme...
Definitely it's not enough, but the easiest way is to start with the nutrition/food, and that's what I'm going to focus on today. Simply said, for the healthy gut we need: well-known probiotics and maybe less-known prebiotics. Probiotics are microorganisms (live bacteria) which maintain and improve our gut flora (microflora). Prebiotics are simply said the food for these bacteria.
Probiotics can be found in certain foods and supplements. Best sources of probiotics are: yogurt, kefir, fermented vegetables (like sauerkraut), fermented cheeses like Gouda, dark chocolate, miso, kombucha...
Prebiotics can be found in most of fruits and vegetables, especially those that contain complex carbs so there's actually no need for the supplements. Best sources of prebiotics are: oats, raw bananas, raw apple, legumes, dandelion greens, flaxseed, chia seeds, onion and garlic, artichokes, apple cider vinegar, chicory, corn...
Elem definitivno nije dovoljno, ali je najlakse poceti za hranom, i tu cu se i zadrzati za potrebe ovog posta. Da skratim pricu, za zdrav sistem za varenje bitni su: nama dobro poznati probiotici i mozda malo manje poznati prebiotici. Probiotici su mikroorganizmi tj. zive bakterije koje odrzavaju i poboljsavaju zdravlje crevne flore. Prebiotici su jednostavno receno hrana za te bakterije.
Probiotici se mogu naci u odredjenoj hrani ili suplementima. Bogati izvor probiotika su: jogurt, kefir, fermentisano povrce (posebno kiseli kupus) tj, tursija, zreli sirevi (tipa Gouda), tamna cokolada, kombucha, miso...
Prebiotici se mogu naci u vecini voca i povrca, narocito onima koji sadrze kompleksne ugljene hidrate, tj. u hrani koja nam je vec dostupna te nema potrebe za suplementima. Najbolji izvor prebiotika su: ovsene pahuljice i mekinje, jabuke, nezrele banane, lanene i chia semenke, beli i crni luk, articoke, jabukovo sirce, cikorija, kukuruz, mahunarke...
Now that I quickly explained what are probiotics and prebiotics, and where we can find them, it's time to finally jump onto the practical side- eating the mentioned things, lol!:) In the form of favorite fluffy muffins, low-fat and tasty ones, easy to make, suitable for the whole family including small kids. You can eat them during the whole day, but I warmly recommend eating them for the breakfast. That's called good start of the day!
E sad kad sam ukratko rekla sta su prebiotici i probiotici, i gde se nalaze, vreme je da konacno predjemo na prakticni deo- izjedanje istih, haha!:) U obliku svima dragih vazdusastih mafincica, lakih za pravljenje, niskomasnih i ukusnih, pogodnih za citavu porodicu ukljucujuci i malu decu. Mozete ih jesti u toku celog dana, ali moja preporuka je ujutru za dorucak. To se zove dobar pocetak dana!
HEALTHY GUT MUFFINS
1/2 cup corn flour
1/2 cup cornmeal (polenta)
1/2 cup oat flour
1/2 cup oat bran
2 tbsp flax meal
1 tsp baking powder
1/2 tsp Himalayan salt
1 egg
3/4 cup kefir
3/4 cup sparkling water
optional: sesame seeds for topping
In a bowl mix dry ingredients: corn flour, corn meal, oat flour, oat bran, flax meal, baking powder and salt. In a separate bowl whisk the egg, add in kefir, then add sparkling water at the end. Combine dry and wet ingredients. Leave the mixture for 10-15 minutes to absorb everything. Spoon 2 tbsp of mixture into a non-stick muffin pan, it should be enough for exactly 12 muffins. Bake for 20 minutes at 180 degrees C. Enjoy!
*Measuring cup: 250ml.
MAFINI ZA DOBRO VARENJE
1/2 case kukuruznog brasna
1/2 case palente
1/2 case ovsenog brasna
1/2 case ovsenih mekinja
2 kasike mlevenog lana
1 kasicica praska za pecivo
1/2 kasicice Himalajske soli
1 jaje
3/4 case kefira
3/4 case kisele vode
po zelji: susam za posipanje
U ciniji pomesati sve suve sastojke: kukuruzno brasno i palentu, ovseno brasno i mekinje, mleveni lan, prasak za pecivo i so. U drugoj ciniji ulupati zicom jaje, dodati kefir pa izmesati, i na kraju dodati kiselu vodu. Spojiti suve i vlazne sastojke. Ostaviti smesu 10-15 minuta da upije sve. Ulivati u kalup za mafine (koji se ne lepi) po 2 kasike smese, trebalo bi da imate tacno za 12 mafina. Peci 20 minuta na 180 stepeni. Uzivajte!
* Casa za merenje: 250ml.
Easy, quick, light, low-fat, soft like comfort food. Good for the whole family including kids and toddlers (this recipe is for those who envy my son's food I post on Instagram stories, lol). Since it's kid-friendly, check notes below for more options and variations...
Jednostavno, brzo, lagano i nemasno, mekano kao hrana za utehu. Dobro za citavu porodicu ukljucujuci malu i veliku decu (ovaj recept je za sve one koji zavide hrani mog deteta koju ponekad postavljam na Instagram storiju, haha). S obzirom da je prilagodjen deci, pogledajte u nastavku beleske za vise opcija i varijacija...
HEALTHY POTATO PIE
1kg grated potatoes
1/2 cup corn flour
1/2 cup whole-wheat flour
1 tsp baking powder
2 tsp salt
1 egg
1/2 cup low-fat milk
In a bowl mix dry ingredients (flours, baking powder and salt). Separately whisk the egg, add milk then mix that with potatoes. Combine everything (save yourself time and use your hands, not fork/spoon). Transfer mixture into a non-stick baking pan, there's no need to grease it. Bake the pie at 200 degrees C for 30 minutes (less or more, depending from your oven). Enjoy... by the way it's equally good the next day!
ZDRAVA PITA OD KROMPIRA
1kg rendanog krompira
1/2 solje kukuruznog brasna
1/2 solje integralnog brasna
1 kasicica praska za pecivo
2 kasicice soli
1 jaje
1/2 solje niskomasnog mleka
U posudi pomesati suve sastojke (brasna, prasak za pecivo i so). Odvojeno ulupati jaje, dodati mleko, te pomesati to sa rendanim krompirom. Sve spojiti (ustedite sebi vreme i promesajte rukama, a ne viljuskom/kasikom). Preruciti testo u pleh koji se ne lepi, tako da nema potrebe da ga nauljite. Peci pitu na 200 stepeni Celzijusa, nekih pola sata (zavisi od jacine vase rerne). Uzivajte... inace podjednako je dobra i naredni dan!
NOTES:
- Measuring cup: 250ml
- You can use any milk. I usually use sugar-free plant one (almond or oat) or light lactose free cow's milk.
- If you don't have kids, feel free to use even more salt, as the potatoes absorb everything. Also you can add pepper or any other spices.
- If it's too simple for your taste you can: add some cheese, use 2 eggs instead of 1, or use generous amount of oil/butter to grease the pan. But it won't be my healthy version.:)
BELESKE:
- Casa za merenje: 250ml
- Mozete koristiti bilo koje mleko. Ja obicno koristim biljno bez dodatog secera (bademovo ili ovseno), ili niskomasno kravlje bez laktoze.
- Ako nemate decu mozete dodati jos soli, nemojte se plasiti jer krompir sve upija. Takodje mozete dodati biber i druge zacine.
- Ako je previse jednostavno za vas ukus, mozete: dodati neki sir, koristiti 2 jaja umesto jednog, dobro podmazati uljem ili puterom tepsiju. Ali onda nece biti moja zdrava verzija.:)
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