Jesenji potaž od karfiola

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photo by Darko Nikolić

Jesenji potaž od karfiola

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    15 min

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    Maxi, Mali Kalenić

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    450 din

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    Za 20 porcija

INFO Karfiol  pripada pordici kupusa, najsličniji je brokoliju, vrlo je hranjljiv, a sadrži malo kalorija. Bogat je kalcijumom koji je neophodan za normalna razvoj mišića i kostiju, izvor je vitamina A i C, fosfora i gvožđa. Brokoli sadrži brojne biološki aktivne supstance sa antioksidativnim svojstvima, te je namirnica koja se nalazi u preporukama za ishranu u prevenciji očne mrene, srčanih bolesti i nekih tipova malignih bolesti. Koliko je brokoli zdravo povrće govore činjenice iz tablica sastava namirnica. Sto grama svežeg brokolija zadovoljiće 150% preporučenog dnevnog unosa za vitamin C i ima vlakana koliko i kriška hleba od integralnih žitarica. Jedan je od najboljih izvora vitamina A koji postoji u prirodi. Kurkuma poseduje izrazita anti-upalna svojstva, ali nedavna istraživanja su pokazala da je pravo čudo prirode.Potvrđen je blagotvorni učinak kurkume kod mnogih tegoba od raka do Alzheimerove bolesti. U ayurvedskoj medicini kurkuma je od davnina poznata kao biljka koja jača i neguje organizam. Kurkuma se koristi  za jačanje probave, obnavljanje crevne flore, smanjenje nadutosti, čišćenje jetre i žučne kese,normalizaciju menstruacije, smanjenje upala kod artritisa, čišćenje krvi, kožne problem, protiv gljivica i bakterija, protiv crevnih parazita. Batat  je poznat kao slatki krompir iako u suštini nema nikakve veze sa krompirom. Poreklom je iz Srednje i Južne Amerike, a masovno se gaji i koristi u Aziji, Americi i Africi. Premda je u toplijim krajevima dvogodišnja biljka, batat se u Srbiji gaji kao jednogodišnja kultura. U ishrani se koriste sekundarna zadebljanja korena i mlado zeleno lišće. Postoji velik broj različitih vrsta, a najpoznatiji je batat belog, narandžastog i ljubičastog korena. Sadrži puno skroba, a vrlo malo masti. Može ispuniti značajan deo svakodnevnih potreba u ishrani čoveka jer ima mnoštvo ugljenih hidrata, vitamina (A, C, E, B6) i minerala (kalijum, mangan, gvožđe…). Najveća je vrednost batata velika količina beta karotena. Beta karoten se često naziva i provitaminom A, jer ga ljudski organizam u zavisnosti od potrebe pretvara u vitamin A.

Namirnice:

Karfiol 1 veći cvet

Brokoli 1/3 srednjeg cveta

Crveni batat  2 kom

Suvi celer  1 ravna supena kašika

Beli biber ¼ kafene kašike

Kurkuma1 kafena kašika

Himalajska so po ukusu

Pirinčana pavlaka 250 ml ili 100 ml nezaslađenog biljnog mleka

Priprema:

  1. Batat oljuštiti i iseći. Staviti da se kuva sa karfiolom i brokolijem u loncu ( 5l)

  2. Kuvati oko 20 min

  3. Kada se skuva, sa manjom količinom tečnosti u kojoj se povrće kuvalo, izblendati do željene  gustine

  4. Izblendanu smešu vratiti na ringlu i dodati pirinčanu pavlaku, začine i himalajsku so 2-3 ravne supene kašike ili po ukusu. Promešati i servirati ukrašeno listićima celera ili rotkve i chia semenkama, baš kao na fotografiji.

    Prijatno 😉

Veganska ishrana nije samo soja – iako vegani jedu samo biljne proizvode, to ne znači da ne mogu jesti pomfrit, testeninu, palačinke, sushi (bez ribe) i pizzu. “Čoveče, pa oni su kao mi!” Da…jesu??

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