sreda, 22. maj 2013

Heatlhy recipe: Amaranth muffins / Mafini z amarantom


Do you ever listen to other people's conversations? Maybe I should have used the term "eavesdrop". You know when you're on the bus, for example, and two guys that are sitting behind you, are talking about something and even if you want to disconnect and not listen,you can't resist it. You listen, because the bus drive is boring, or because it's fun to peek into the life of someone else and be part of that moment. I admit it, I do that, I listen other people's conversation. Ah, Admit it, you are doing it too! =) On Monday, Truffle and I  grabbed books and went to the lake, to lie on the pier. .. to read. Ahh, it's so nice to be outside, the sun, people, water, and I didn't mind that we were without  a blanket or something to put under our tushy, wooden pier was so inviting to sit on it. We start to read (I was reading Life of Pi by Yann Martel and Truffle was reading some kitesurfing stuff) ... "This is it, this is the stuff..ahh so nice" .. I think to myself..we are finally hanging out together, I plan all the time to go out to read a book, but then I never do it .. . ahhh. Well, I read one paragraph, when close to us sat a woman with her daughter, it turned out that she knows the gentleman who sat next to us .. and it started. Loud talk about dance rehearsals, real estate, carrot juice ... and basically I enjoyed listening to this conversation ... a woman and that gentleman seemed nice and I liked them. Truffles asked me if we move, I said that this will be too obvious (I don't want to be rude and offensive to people), he said that we live in a free country, but still we stayed. I know that none of us knew what we're reading, because we couldn't focus. The sun was not really that warm, I read three pages, we were cold .. "Ugh, we were good, at least we made that step and came here, let's go home."  So we went home.

I don't know how to do this transition to today's recipe, so I won't even try, I hate those fake   transitions anyway =). Okay, this is the situation: some time ago I bought a bag of amaranth because I was so passionate about healthy living and I wanted to include healthy foods in the diet ... but this bag was waiting and waiting. Because I have  cupboards full of partly open bags and because chaos drives me crazy, I decided to finally make something of amaranth. I searched for recipes and I learned that  amaranth is a very useful grain (I prepared a third dish with amaranth today). It is a good source of protein, vitamins and minerals, good news for those who have celiac disease is that it is gluten-free. Um yeah, expect that the following recipes will include amaranth =).



Ingredients
2 ¼ cups whole wheat flour
7 tablespoons of amaranth popcorn (here's a video about it, how to make popcorn if you do not succeed, and you burn the amaranth, you can use cooked amaranth)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1 tablespoon coconut fat / oil (or any other oil)
2 tablespoons maple syrup
1 banana
3 slices of pineapple
juice of 1 lemon
¾ cup water
cinnamon
2 teaspoons of chia seeds (optional)

The process
1. Pour water into the blender , add chia seeds and let it soak.
2. Prepare the amaranth popcorn (video) or instead use cooked amaranth. Amaranth and water ratio is 1:2, in this case, combine half a cup of amaranth and a cup of water, let it boil, lower the heat and let it simmer for  20 min.
3. In a blender, add banana, pineapple, coconut fat / oil, maple syrup, lemon juice, blend it.
4. In a large bowl, combine the whole-wheat flour, baking soda, baking powder, salt. Pour wet ingredients into large bowl with dry and fold until well mixed. Fold in popped amaranth.
5. At 180 ° C, bake for 20-25 minutes.

Ali kdaj prisluhnete pogovorom drugih ljudi? Mogoče bi morala uporabiti izraz "prisluškujete".  A veste, ko ste na primer na avtobusu in se dva, ki sedita za vami, pogovarjata in tudi, če se hočeš odklopiti in ne prisluškovati, se nekako ne moreš pripraviti do tega ali pa upreti temu. Prisluhneš, ker je vožnja dolgočasna ali ker je zabavno pokukati v življenje nekoga drugega in biti del njegovega trenutka. Priznam, da velikokrat padem v kakšen pogovor. Ah, priznajte, tudi vi to počnete! =) V ponedeljek sva s Tartufijem pograbila vsak svojo knjigo in odšla k vodi, ležat na pomol. ..da bova malo brala. Prispeva, pomol je lepo zapolnjen...ahh, kako lepo je biti zunaj, sonce, ljudje, voda in prav nič me ne moti, da seboj nisva vzela nič za pod rit, lesen pomol me vabi, da se prilepim nanj. Začneva brati (jaz Pijevo življenje-Yann Martel, on neke kajtarske stvari)..."To bo to"..si mislim, končno bova skupaj brala zunaj, vedno planiram kako bom šla ven brati knjigo pa se mi nikoli ne da...ahhh. No, prebrala sem en odstavek, ko se je blizu naju usedla ženska s hčerko, izkazalo se je, da pozna gospoda, ki je sedel zraven naju..in se je začelo. Glasen pogovor o plesnih vajah, nepremičninah, korenčkovem soku... in v bistvu sem kar uživala pri poslušanju tega pogovora...ženska in gospod sta se mi zdela simpatična in delovala sta mi domače. Tartufi je vprašal, če se presedeva, jaz sem rekla, da bo to preveč očitno (nočem biti nesramna in žaljiva do ljudi), on je rekel, da živiva v svobodni državi, ampak vseeno sva ostala. Vem, da nihče od naju ni vedel kaj bere, ker se nisva mogla skoncentrirati. Tisto sonce je bolj slabo grelo, prebrala sem 3 strani, zeblo naju je.."ahh, saj sva bila pridna, vsaj naredila sva korak., vsaj iz fleta sva šla, greva domov". In sva šla domov. 

Ne vem kako naj iz tega naredim prehod na današnji recept, zato ga niti ne bom, tako ali tako sovražim sfejkane prehode =).  Okej, situacija je taka: že nekaj časa nazaj sem kupila vrečko amaranta, ker sem bila tako  zelo zagreta za vključitev zdravih živih v prehrano...ampak ta vrečka je čakala in čakala. Ker imam omare za hrano že tako polne napol odprtih vrečk in ker me kaos spravlja ob živce, sem se odločila, da končno nekaj pripravim iz amaranta. Malo sem pobrskala za recepti in ugotovila, da je amarant zelo uporabna žitarica (danes sem že tretjo jed iz amaranta skuhala). Je dober vir beljakovin, vitaminov in mineralov, dobra novica za vse, ki imajo celiakijo pa je, da je brez glutena. Amm ja, pričakujte, da bodo naslednji recepti vsebovali amarant =).

Z ljubeznijo, Neja

Sestavine
292g polnozrnate moke
7 žlic amarantove pokovke (tukaj je video o temu, kako se pripravi pokovko, če vam to ne uspe in se vam amarant zažge pa uporabite kuhan amarant ali pa kupite že narejeno)
1 žlička sode bikarbone
1 žlička pecilnega praška
1 žlička soli
1 žlica kokosove masti/ olja (ali drugo olje, po želji)
2 žlici javorjevega sirupa
1 banana
3 rezine ananasa
sok 1 limone
180ml vode
cimet
2 žlički chia semen (po želji)

Postopek
1. V mixer zlijte vodo, dodajte chia semena in jih pustite, da se namakajo.
2. Pripravite amarantovo pokovko (video) ali pa namesto tega uporabite kuhan amarant razmerje amaranta in vode je 1:2, v temu primeru združite pol skodelice amaranta in eno skodelico vode, počakajte, da zavre, znižajte ogenj in pustite da vre 20 min. 
3. V mixer dodajte banano, ananas, kokosov mast/olje, javorjev sirup, limonin sok, zmiksajte. 
4. V veliki posodi združite polnozrnato moko, sodo bikarbono, pecilni prašek, sol, premešajte. tej mešanici dodajte zmiksano maso in amarant.
5. Pri 180°C pecite 20-25 min. 









ponedeljek, 13. maj 2013

Healthy recipe: Spaghetti with lemon, spinach, peas and garlic / Spageti z limono, spinaco, grahom in cesnom

It rains and rains, the sun shines a little, oh YES! I can go running and get some fresh air,  ... I wasn't a good girl when it comes to running this week anyway... aaaaand no, it is dark & cloudy again. Jesus why??! A couple of times I was caught by a total downpour, you know,  when you're all wet, and I really did not like that=). Therefore, I'm really reluctant to go running, when the weather is so unstable as it is today ... I am kinda unstable today, as I dug my spoon into Nutella and peanut butter and eat it straight out of the jar at least 20x ... ammm, yes, at least, probably even more. Maybe. No, definitely. Oh, Truffle will be mad at me again, when he finds out about this. I think I order him every month that he can't allow me to eat sweets, under any circumstances, no matter how I try to convince him that there is no need to panic, that I have everything under control, how I'll bite just once and things will remain balanced, that is not necessary to exaggerate and to treat me as if I am in the military training, but in the end I always go nuts and eat  200g of chocolate in 15 minutes. And then I go crazy and cry and scream: "Why, of why did you let me eat that shit??!" Ha ha, the drama, it really is all quite theatrical. Ahhh, hell, chocolate makes me happy and drives me crazy at the same time!
But I was a good girl on the day when I threw together these spaghetti. I love all kinds of sauces and I always thought that the pasta without a sauce sucks. Well, this recipe contains no sauce that is full of unhealthy flour but just lot's of vegetables , and you know what, I loved it!

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Ingredients 
spaghetti 
olive oil
2 onions
8 garlic cloves, crushed or minced
zest of one lemon
juice of one lemon
200g of peas
spinach
salt and pepper to taste


The process
Use the fat of your choice (I use coconut fat) and fry chopped onion and garlic, add the lemon zest and juice. Add the cooked peas and spinach-to cook for two minutes, salt and pepper to taste. Meanwhile, cook spaghetti. Mix together spaghetti and the mixture, and add a few drops of olive oil.




Dežuje in dežuje, malo posije sonce, uf TO! Lahko se grem zluftati, pognati v gibanje...ta teden že tako ali tako nisem bila preveč pridna, kar se teka tiče...iiiin Ne, spet se stemni. Jezus  zakaj??! Parkrat me je med tekom ujel totalen naliv tak, ko si cel moker in bi se te dalo ožeti in to mi ni bilo ravno všeč =). Zato se res nerada odpravljam na tek, če je vreme tako nestabilno kot danes...in kot sem danes sama nestabilna, saj sem žlico potopila v Nutello in arašidovo maslo vsaj 20x...ammm, ja vsaj, verjetno večkrat.  Morda. Ne, zagotovo. Oh, Tartufi me bo spet kregal, ko izve za to. Mislim, da mu vsak mesec ukažem, da mi niti slučajno ne sme pustiti grešiti s sladkarijami, ne glede na to, kako ga prepričujem, da ni panike, da imam stvar pod nadzorom, da bom samo enkrat ugriznila, da bodo stvari ostale uravnotežene, da mu ni treba pretiravati in me obravnavati tako, kot da sem na vojaškem urjenju, ampak na koncu se mi vedno utrga in pojem 200g čokolade v 15 minutah. In potem norim: "Zakaj, o zakaj si mi dovolil jesti sranje??!"  He he, cela drama, res je vse precej teatralno.  Ahhh, hudiča, čokolada me osrečuje in spravlja ob živce!!! 
Ampak na dan, ko sem na hitrico vrgla skupaj tele špagete, sem bila pa pridna. Obožujem omake in vedno sem mislila, da so testenine brez omake zanič. No ta recept ne vsebuje nobene omake polne moke ampak izključno samo zelenjavo in veste kaj,  bilo je dobro!

Z ljubeznijo, Neja

Sestavine
špageti
oljčno olje
2 čebuli
8 strokov česna 
nastrgana lupina ene limone
sok ene limone
200 g graha
špinača
sol in poper po okusu

Postopek
Na izbrani maščobi (jaz uporabljam kokosovo mast) popražite sesekljano čebulo in česen, dodajte nastrgano limonino lupino in sok. Dodajte kuhan grah in špinačo-da jo podušite. Solite in poprajte po okusu. Medtem skuhajte špagete. Skupaj zmešajte špagete in pripravljeno mešanico, ter dodajte par kapljic olivnega olja.






sreda, 01. maj 2013

Healthy recipe: Veggie burgers with sweet potatoes / Veganski burgerji s sladkim krompirjem



Last week I discovered a new running trail. I ran and instead of turning to the right, as usual, I went left. O Mary, a whole new world opened up! I know I'm being weird, but running can become boring if you always run on the same trail. You have to mix it up! Therefore, I constantly change my trail. The funny thing is that I live in this area for almost 7 years and I've never been there. It's crazy beautiful there .. Outdoor Fitness, bridges ... there is this one area where they recently cut down bunch of trees so the air there is full of that typical smell of sawdust. I love that scent! Right now I'm on the way to go running, even though my entire body hurts! After a long time I started doing crunches again and oh boy do I feel my one pack =)! I'm quite beat because of this. It's really obvious that a long time has passed since I did them the last time. But (!), I said to myself that I must be a good girl and workout, no matter what! ohh yeaah!

Along with exercise a change in the way of eating is also important. I'm not vegan or vegetarian, but I really like vegetables (I sound like Gwyneth Paltrow in the commercial for Spar =)), and so I will probably publish many recipes from now on that are full of vegetables and more high-quality nutrition. Like this  veggie burgers for example. Seriously, I'm not kidding, they really are good. I love sweet potatoes, it contains beta-carotene, vitamin C, vitamin A, vitamins B , potassium ... and the taste is sooo good. Avocados .., do I even need to say more? A source of unsaturated fatty acids, vitamin C, B vitamins ... spinach also full of vitamin K and other vitamins and minerals .. cooked spinach contains more vitamins and minerals but hey..better this than nothing =).
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Ingredients
400 g white beans
1 sweet potato
Onion
Spinach
Avocado
1/4 cup Wholemeal flour
Crumbs
Whole grain bun
Cayenne pepper
1 tsp of agave syrup



The process
1. Bake sweet potato (200°C 40 min). Peel, place in large mixing bowl.
2. Add  beans to mixing bowl. Mash beans and potato together.
3. Mash in cayenne pepper, agave syrup, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs.
4. Heat oil in the pan.
5. Form a patty from mixture and coat in crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. 
6. Transfer cooked patties to paper towel to soak oil. 
7. Serve on bun, add spinach, onion, avocado and add a few drops of olive oil to avocado.
Prejšnji teden sem odkrila novo tekaško pot. Tekla sem in namesto, da bi zavila desno, kot ponavadi, sem šla levo. O Marija, kot, da bi se cel drug svet odprl! Vem, da sem smešna, ampak tek lahko postane dolgočasen, če vedno tečeš po isti poti. Zato stalno menjam te poti. Najbolj smešno je to, da živim v temu območju že skoraj 7 let pa še nikoli nisem bila tam. Noro lepo je tam.. fitnes na prostem, mostički...na enem predelu so ravno pred kratkim očitno požagali kup dreves in je zato v zraku čutiti tisti značilni vonj žaganja. Obožujem ta vonj! Ravno sedaj se odpravljam na tek, čeprav me vse boli! Po dolgem času sem se spet lotila trebušnjakov (na fitnesu na prostem) in čisto sem crknjena zaradi tega. Pozna se mi, da jih nisem povohala že dolgooo, dolgo. Ampak (!) rekla sem si, da moram biti pridna in vztrajati, ne glede na vse! ohh yeaah! 
Skupaj s telovadbo gre tudi sprememba v načinu prehranjevanja. Nisem veganka ali vegetarijanka, imam pa zelo rada zelenjavo ( zvenim kot Gwyneth Paltrow v reklami za Špar =) ) in zato bom verjetno veliko takih receptov objavljala, ki so polni zelenjave in bolj kvalitetno hranilni. Super primer je tale vegi burger. Resno, ne zafrkavam se, res je hud. Sladki krompir obožujem, vsebuje betakaroten, vitamin C, vitamin A, vitamine is skupine B,kalij... in okus je konkreten. Avokado..uff, a moram sploh kaj reči? Vir nenasičenih maščobnih kislin, vitamina K, B vitaminov... špinača prav tako polna vitamina K in drugih vitaminov ter mineralov..sicer jih več vsebuje kuhana, vendar hej, bolje to, kot pa nič =).

Z ljubeznijo, Neja

Sestavine
400 g belega fižola
1 sladki krompir
Čebula
Špinača
Avokado
32g polnozrnate moke
Drobtine
Polnozrnate bombete
Kajenski poper
1 žlica agavinega sirupa

Postopek
1. Specite sladki krompir (200°C 40 min. Olupite in položite v veliko skledo.
2. Dodajte fižol v skledo. Pretlačite fižol in krompir skupaj.
3. Dodajte kajenski poper, agavin sirup, moko in vse dodatne začimbe po želji. Mešanica bo precej mehka in vlažna. Vendar se bo vseeno dalo oblikovati polpet. Dodajte več moke ali drobtine, če vam ne gre.
4. Segrejte olje v ponvi.
5. Polpete povaljajte v drobtine. Debel premaz. Nato jih položite v ponev in pecite na obeh straneh.
6. Ko so polpeti spečeni jih prenesite na papirnato brisačo, da posrka olje. 
7. Postrezite v polnozrnati bombeti, dodajte špinačo, čebulo, avokado in dodajte nekaj kapljic olivnega olja na avokado