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[title] => Doručak za zdrav i dug život: prepišite recept od stanovnika zajednice s velikim brojem vitalnih stogodišnjaka!
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Dugovječnost i dobro zdravlje odlika su ljudi koji žive u Plavim zonama - područjima s natprosječnim brojem stogodišnjaka - a zdrave navike, uključujući i one prehrambene, tamo su svakodnevica. Želite li poraditi na vlastitom zdravstvenom stanju, možda biste se mogli malo ugledati na običaje stanovnika Plavih zona, a ako ćete početi s prehranom, krenite od doručka.
Nedavno smo vam predložili doručak po uzoru na onaj kakav jedu stanovnici Sardinije, pisali smo vam i o doručku na grčkim otocima, a ovog je puta na redu doručak stanovnika Loma Linde, pomalo neobične zajednice u Kaliforniji čiji stanovnici žive u prosjeku deset godina dulje od svojih sunarodnjaka.
A neobična je zato što je dom oko devet tisuća pripadnika adventističke crkve koji žive po svojim dosta strogim pravilima među kojima su i ona vezana uz prehranu. Slatka peciva, prerađene žitarice, jaja sa slaninom i slične stvari kod stanovnika Linda Loe ne dolaze u obzir za doručak (a ni za ostale obroke) pa umjesto tih za ostatak svijeta uobičajenih opcija biraju daleko zdravije zobene pahuljice. Ali ne bilo kakve.
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---
U Linda Lomi vole jesti slana jela sa zobenim pahuljicama. Premda na zobene pahguljice obično gledamo kao na sastojak za zaslađena jela, one se jednako dobro slažu sa slanim dodacima. Pokušajte kombinirajte topli, kremasti okus i teksturu zobene kaše koju volite sa svojim omiljenim slanim sastojcima za doručak, poput pečenih jaja, povrća, začina, sira, tofua i avokada. Takva slana zobena kaša ukusan je i izdašan obrok kojim je dobro započeti dan i to bez unosa nepotrebne količine šećera.
Odlučite li se iskušati sviđa li vam se doručak kakav jedu u Linda Lomi (ali i drugdje u svijetu), odaberite zobene pahuljice od valjane zobi ili čelično rezane zobi. Klonite se vrlo sitnih pahuljica i onih za brzo kuhanje jer će takve rezultirati puno mekšom zobenom kašom koja je prikladnija za slatke recepte.
Prokuhajte vodu prije dodavanja zobi: ako vodu i zob stavite kuhati u isto vrijeme, možete završiti s prekuhanim i kašastim doručkom.
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---
Što se tiče dodataka, povrće je najbolja opcija, a dobro će vam poslužiti i svježe i skuhano. Ovo je izvrsno jelo za iskoristiti ostatke od prethodnih obroka pa skuhanim pahuljicama slobodno dodajte već skuhano povrće preostalo od večere ili ručka, a dobro će vam doći i ono napola suhano pa zamrznuto.
Za hranjiviji obrok ne zaboravite dodati sastojke poput jaja, avokada, dimljene ribe, repića škampi i sira ili tofua, a svakako ubacite i koju žličicu zdravih sjemenki ili orašastih plodova. Kako bi zobene pahuljice bile ukusnije i kremastije, skuhanima dodajte malo krem sira, paštete od maslina ili drugog namaza po svom ukusu.
Preedlažemo vam jednostavan recept za vrlo ukusnu varijantu slane zobene kaše. Shvatite ga kao osnovni recept kojem možete dodati sastojke po svom ukusu.
---
---
Slane zobene pahukjice s jajem i špinatom
Sastojci
50 g zobenih pahuljica
240 ml vode
1 prstohvat soli
2 žlice parmezana
Dodatno:
100 g špinata
100 g gljiva
1 jaje
1 mala ljutika
1 žlica maslinovog ulja
nasjeckani vlasac
Priprema:
Zakuhajte vodu. Smanjite vatru i dodajte zobene pahuljice i sol. Kuhajte, povremeno miješajući, dok zob ne omekša i ne upije većinu tekućine, oko 5 minuta. Maknite s vatre, poklopite i ostavite stajati 2-3 minute. Umiješajte parmezan.
Zagrijte pola žlice maslinovog ulja i dodajte nasjeckanu ljutiku pa pirjajte oko 2 minute. Dodajte gljive i nastavite kuhati dok ne porumene, još oko 5 minuta. Dodajte špinat i miješajte dok ne uvene, još oko 1 minutu. Izvadite povrće i stavite ga na zobene pahuljice.
U istoj tavi zagrijte preostalo maslinovo ulje i pržite jaje dok se bjelanjak ne stegne, ali je žumanjak još tekući. Oprezno ga izvadite i stavite na povrće i zobene pahuljice te po želji pospite vlascem.
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Dugovječnost i dobro zdravlje odlika su ljudi koji žive u Plavim zonama - područjima s natprosječnim brojem stogodišnjaka - a zdrave navike, uključujući i one prehrambene, tamo su svakodnevica. Želite li poraditi na vlastitom zdravstvenom stanju, možda biste se mogli malo ugledati na običaje stanovnika Plavih zona, a ako ćete početi s prehranom, krenite od doručka.
Nedavno smo vam predložili doručak po uzoru na onaj kakav jedu stanovnici Sardinije, pisali smo vam i o doručku na grčkim otocima, a ovog je puta na redu doručak stanovnika Loma Linde, pomalo neobične zajednice u Kaliforniji čiji stanovnici žive u prosjeku deset godina dulje od svojih sunarodnjaka.
A neobična je zato što je dom oko devet tisuća pripadnika adventističke crkve koji žive po svojim dosta strogim pravilima među kojima su i ona vezana uz prehranu. Slatka peciva, prerađene žitarice, jaja sa slaninom i slične stvari kod stanovnika Linda Loe ne dolaze u obzir za doručak (a ni za ostale obroke) pa umjesto tih za ostatak svijeta uobičajenih opcija biraju daleko zdravije zobene pahuljice. Ali ne bilo kakve.
---
---
U Linda Lomi vole jesti slana jela sa zobenim pahuljicama. Premda na zobene pahguljice obično gledamo kao na sastojak za zaslađena jela, one se jednako dobro slažu sa slanim dodacima. Pokušajte kombinirajte topli, kremasti okus i teksturu zobene kaše koju volite sa svojim omiljenim slanim sastojcima za doručak, poput pečenih jaja, povrća, začina, sira, tofua i avokada. Takva slana zobena kaša ukusan je i izdašan obrok kojim je dobro započeti dan i to bez unosa nepotrebne količine šećera.
Odlučite li se iskušati sviđa li vam se doručak kakav jedu u Linda Lomi (ali i drugdje u svijetu), odaberite zobene pahuljice od valjane zobi ili čelično rezane zobi. Klonite se vrlo sitnih pahuljica i onih za brzo kuhanje jer će takve rezultirati puno mekšom zobenom kašom koja je prikladnija za slatke recepte.
Prokuhajte vodu prije dodavanja zobi: ako vodu i zob stavite kuhati u isto vrijeme, možete završiti s prekuhanim i kašastim doručkom.
---
---
Što se tiče dodataka, povrće je najbolja opcija, a dobro će vam poslužiti i svježe i skuhano. Ovo je izvrsno jelo za iskoristiti ostatke od prethodnih obroka pa skuhanim pahuljicama slobodno dodajte već skuhano povrće preostalo od večere ili ručka, a dobro će vam doći i ono napola suhano pa zamrznuto.
Za hranjiviji obrok ne zaboravite dodati sastojke poput jaja, avokada, dimljene ribe, repića škampi i sira ili tofua, a svakako ubacite i koju žličicu zdravih sjemenki ili orašastih plodova. Kako bi zobene pahuljice bile ukusnije i kremastije, skuhanima dodajte malo krem sira, paštete od maslina ili drugog namaza po svom ukusu.
Preedlažemo vam jednostavan recept za vrlo ukusnu varijantu slane zobene kaše. Shvatite ga kao osnovni recept kojem možete dodati sastojke po svom ukusu.
---
---
Slane zobene pahukjice s jajem i špinatom
Sastojci
50 g zobenih pahuljica
240 ml vode
1 prstohvat soli
2 žlice parmezana
Dodatno:
100 g špinata
100 g gljiva
1 jaje
1 mala ljutika
1 žlica maslinovog ulja
nasjeckani vlasac
Priprema:
Zakuhajte vodu. Smanjite vatru i dodajte zobene pahuljice i sol. Kuhajte, povremeno miješajući, dok zob ne omekša i ne upije većinu tekućine, oko 5 minuta. Maknite s vatre, poklopite i ostavite stajati 2-3 minute. Umiješajte parmezan.
Zagrijte pola žlice maslinovog ulja i dodajte nasjeckanu ljutiku pa pirjajte oko 2 minute. Dodajte gljive i nastavite kuhati dok ne porumene, još oko 5 minuta. Dodajte špinat i miješajte dok ne uvene, još oko 1 minutu. Izvadite povrće i stavite ga na zobene pahuljice.
U istoj tavi zagrijte preostalo maslinovo ulje i pržite jaje dok se bjelanjak ne stegne, ali je žumanjak još tekući. Oprezno ga izvadite i stavite na povrće i zobene pahuljice te po želji pospite vlascem.
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16. svibanj 2024 09:39
