SLOJEVITI RUČAK U ČAŠI

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iPhoto by Nevena Veselinović

SLOJEVITI RUČAK U ČAŠI

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    30 min

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    Zdrava hrana, Maxi, Kičevska 30 Macrobiotic prom, pijaca

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    300 din za dve ručak-čaše

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    Ne sadrži gluten

Ovaj lagani letnji ručak u čaši sadrži kinou koju  često konzumiram jer je pre svega hranljiva – bogata belančevinama, zatim gvožđem, a neutralnog je ukusa i od nje pravim i slana i slatka jela. Dodajem je u salate, supe, namaze, ali i u slatke pudinge.

Kuva se u odnosu 1:3 u korist vode i gotova je kada ista ispari ( za otp.20 min)

Osim kinoe, leti forsiram i tikvice ( sveže ili blago dinatane/pečene ).

Pune su tečnosti, imaju vrlo malo kalorija, zasite, hidriraju, a ne goje.

Crna rotkva je izuzetno zdrava namirnica i više je koristim zimi, a leti je češće  cedim jer je u kombinaciji sa ostalim povrćem odlična kao sok. Sok od  crne rotkve je dobar za žuč i čisti jetru.

Bitno je znati da je „teška“ za varenje prevashodno kod osoba koje imaju probleme  sa želucem, i generalno je UVEK treba potpuno usitniti, tj. izredati i to neposredno pre jela. Izbegavati zasoljavanje iste.

Čurekot ili crni kim nije isto sto i klasičan kim. Intezivnog je ukusa i treba ga probati pre dodavanja u jelo, kako bi se utvrdilo da li vam se uopšte dopada ukus. Vrlo je zdrav, pospešuje cirkulaciju, smanjuje glavobolju, snižava holesterol, čisti bronhije, smanjuje nadutost i otečenost, deluje stimulativno na metabolizam itd.

O vrganjima je izlišno govoriti. Vrganje, šampinjone, bukovače, ali i druge njihove, manje poznate rodjake ja nazivam srpskim zlatom i idealnom zamenom za mesnu ishranu.

Generalno, ovaj slojeviti ručak je zaista riznica zdravih namirnica koje u varijanti hladnog posluženja u čaši mogu da se jedu bilo gde i na bilo kojoj temperaturi bez opterećenja želuca i nadutosti.

Recept:

Namirnice:

  1. kinoa – 1/2 šolje
  2. Tikvice – 1 kom srednje veličine
  3. Vrganji – 150 gr
  4. Crna rotkva – 1/3 rotkve
  5. Tofu krem sir – 4 supene kašike / Macrobiotik ( moj favorit sto se tiče ukusa kada su krem sirevi u pitanju) i generalno oni su pioniri u proizvodnji zdravijih gotovih proizvoda i osim kvalitetom osvojili su me i ukusom ( puteri od orašastih plodova,  slani i slatki namazi – tofu sir i POSEBNO ! ?badem i lešnik namaz sa ječmenim sladom???), a osim toga najpristupačniji su. 
  6. Crni kim – čurekot – prstohvat
  7. Suve  smokve – 2 kom
  8. Susam – 2 supene kašike
  9. Hladno cedjeno ulje suncokreta Macrobiotic prom

Priprema:

  1. Skuvati kinou (1:3 Kinoa – voda) dok voda ne ispari – oko 20 min
  2. Kada se skuva, ostaviti da se malo prohladi i sipati dve supene kašike na dno čaše 
  3. Dinstati vrganje sa susamom na tihoj vatri  dok ne omekšaju – oko 10 – 15 min
  4. Tikvice obariti ili ih sveže iseći na kockice
  5. Izredati rotkvu i u posebnoj posudi je pomešati sa tofu krem sirom
  6. Polovinu izdinstanih vrganja sipati preko kinoe u času i kao treći sloj dodati tikvice
  7. Ostatak vrganja dodati preko tikvica
  8. Na kraju dodati tofu sir sa rendanom rotkvom i dodati željenu količinu ( najbolje prstohvat čurekota)
  9. Smokve iseći na pola i staviti na vrh
  10. Posle fotografiranja sve lepo pomešati da se sjedine slojevi i navaliti ???

*Slojevi se mogu sipati tako da se naprave 2 porcije čaša od otp 250 – 300 ml

                     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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