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KUVANA JELA ........................................................................................................................ 10
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PAŠTETE I NAMAZI ................................................................................................................ 31
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KAŠE ..................................................................................................................................... 35
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SALATE .................................................................................................................................. 35
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ZDRAVI SLATKIŠI ................................................................................................................... 37
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7
 -

- 2- ;
- .

-
2- -
-

8
 -

-
-
-
-

-
-

9
KUVANA JELA

Pasulj -
Izdinstati 1 veliku glavicu crnog luka

i,

salatu.

- Pasulj 200g oprati i kuvati u vodi. Prvu i drugu vodu prosuti i u

rnu i zapecite ga da se dodatno

–
kuvanja. kuvati, prosuti
v o -

, dodati 2 si

-
dršku

– Oprati, oljuštiti i iseckati 200g tikvica

-
i po potre 200g

10
 - Prodinstati 1 luk iseckan na kockice na vodi, dodati
200g
200g

- dodati
2 sargarepe, 1 dršku celera

-
dinstati 1 crni luk, d , 25g

a posudu

- kuvati
inglu i ostaviti da upije svu vodu.
a
1/2paprike i 1/2celera isecite na sitne kockice,
luka sitno seckani peršun, 1
po ukusu - .
rejnog tela,

ajza
–

napunite

- 200g
iseckati sitno. 1- luka izdinstati na laganoj vatri uz dodatak vode, u to izrendati 1
11
veliku
100g
1 crvenu
- a posudu sklonite sa grejnog tela,

- 400g

sira. 4 a skuvati u ljusci, oljuštiti

-
salatu od cvekle.
- crnog luka, dodati
1
.
ine 3-

jogurta ili

- 100g,
po ukusu,
rendanu
rin -
kolutova popuniti is
P
i oljuštenu papriku, pa utiti 2 jaja i

- 1

-4

šoljicu

koristi jogurt, jaje i voda

12
 - 1 crni luk, 1 izrendanu šargarepu i 1 dršku
, so, 100g rendani celer
tikvica.
-

- usitnjeni 1 crni luk, dodati

i rendani dršku celera

- 1 crni ,

i skloniti sa ringle.
-

- prodinstati sa 100g

staviti red

njega još jedan red

– 1 luk i narendanu 1 šargarepu, a graška

junetinu dok ne o

nuta.

- 100g

200g

13
 -
eko njega staviti još 200g

- 1crni luk,
dodati 300g 1 rendanu

- 100g Luka 100g

se izdinsta dodati 300g

rerni.

- 1l 1
300g
pustiti

– Prodinstati 1 luk na vodi, dodati1 dodati

200g, sitno seckan celer i 1 paškanat, kada se sve to izdinsta dodati
kocke, kada je skoro

dodati 1 kašik

- Boraniju 400g 1 crni

luk, dodati
1
200g i

14
 -

- i 1 glavicu crnog luka na sitne kocke i

iseckane na kock

e. Tikvice

vodu i sipati preko ali napunj prvo na šporet da

,

-2 paradajza,

–4t 1 luk i izrendanu 1 šargarepu na vodi, dodati

100g

- 4p 1 luk i izrendanu šargarepu na vodi,

- Jednu tikvicu podeliti na pola, u

1 papriku i 1
paradajz, sve
ne tikvice,
 ati 2-

- jedan
iseckani praziluk, 1 tikvicu i 1 paradajz, sve

ati 2-

– 4
sitno 1 1 paradajz, dodati 120g

– 4 tikvice 200g
posudu dodajte iseckani 1 praziluk, 1 1 papriku ili drugo

–1 1 šargarepu na kocke

–1
ti.

se

paradajza, vodu i so i sve staviti u tepsiju ili

K - Iseckajte sitno 1 glavicu crnog luk i 1 šargarepu pa stavite da se dinstaju sa

1
ije kocke.
ostavite da provri.
10- trostalnu posudu
na 200 stepeni u rerni jos 20-
 –

eler I šargarepa

-
ešajte
i servirajte uz posni gulaš.
-

gotovo i kada skinete posudu u kojoj se jelo kuvalo,

– 400g,

2 crvene paprike i 1

- Iseckajte 1 crni luk i 1 papriku. 1 Šargarepu i 1 dršku celera i stavite sve

luk,

-
sjedinite sve i dodajte paradajz pa ostavite

– 1 Luk dinstati n
1 1 paškanat, 1

1 papriku, 1 tikvicu, i 1
ulja i posoliti.

– 1
1 papriku i 1 200g i dinstati. Poklopiti i ostaviti da se

vode. 1 1 tikvicu i 1
100g

17
 – 1 luk, 1 šargarepu, iseckanu 1 papriku i dršku 1 celera na vodi. Poklopiti i

na kraju dodati 100g ja ili 100g a.

- 300g dodati sitno seckan 1

dodati 1 -2

. nu posudu
-
ili špagete od tikvica ili
.

– 300g dodati sitno seckan 1

-

u rerni,
grilu ili roštilju

- 300g dodati sitno seckan 1 crni

-

grilu ili roštilju

posoliti da pusti vodu, pa ga ili grilovati

– 200g sar

200 stepeni. Jedite

- 1 crni luk na vodi, pazite

paradajza i dinstati, pri kraju

-
- 1 crni luk na vodi, pazite da ne
300g

– Prodinstati 1
1

kupusa i dinstati do kuvanja.

Slatki kupus (sa mesom) - Prodinstati 1 luk iseckan na kockice, zatim dodati 1 šargarepu i 1
dršku celera, pa dinstati na vodi, dodati nemasno meso (150g) i ostaviti da se izdinsta. Zatim dodati
kupus ada i ako ima
potrebe dodavati samo vodu.

Kelj ili - 1

rezanca.Na vodi dinstati sitno iseckan 1 praziluk i 1 dršku celera i 1

1
oko 50- 60 minuta.

Kelj, krompir i šargarepa – 2 krompira i 2 šargarepe

inuta otkad provri voda). G

osta
toplo, odmah nakon pripreme. Preliv pravite sa 1 velikom kašikom senfa, 2 kašike
-3 kašike limunovog soka.

Keleraba sa mesom (mlevenim) – 1 Luk izdinstati na vodi, zatim mu dodati 1 dršku celera i 1

mesa i pustiti da se izdinsta. Kada se izdinsta dodati kelerabu (300g) i dodavati postepeno vodu

Kelj sa piletinom ili teletinom - Od 1

rezanca.Na vodi dinstati sitno iseckan 1 praziluk i 1 nom

200g.

- 1 korenasti deo sa listova i

350g
i 1 papriku, naliti vodom, -

-sarma - 400g
1 Luk dinsta 200g, dodati mu rendanu šargarepu i
dršku celera. -4cm) pa preko dinstano

- 300g
1 dodati mu rendanu
19
1 šargarepu, 1 .

Sarma posna - 400g

1 luk, izrendanu 1 šargarepu i 1 dršku celera na vodi, dodati 1

2 kašike
i ubaciti ih u vatrostalnu p

Sarma sa mesom - U posudu sipati vodu, dodati pr e. Zatim

500g
1
1
kašike i

lu 15-ak minuta, a
-

-2 150g
paprika
3kom i 2veca

Sataraš - 2glavice
vatri, da ne izgori. Kada se luk izdinsta dodati 3 velike paprike i nastaviti sa

- Piletinu 300g
1 Luk izdinstati na vodi i dodati sitno
seckanu 1 papriku i kupus na kockice 250g ili rezanca. Zatim dodati meso i dinstati, dolivati vodu

MESO

*U svakom jelu u kome je piletina sastojak te je zameniti , kao i u svakom jelu u

kome je sastojak te je zameniti pileti .

20
 – 1 luk iseckati na kockice, staviti ga da se dinsta u 100ml vode.
500g 250g

– 1 Luk iseckati na kockice, staviti ga da se dinsta u 100ml vode. Za to

500g 250g
ok meso

– Piletinu 250g
1 Luk izdinstati na
vodi i dodati sitno seckanu 1

Piletina sa spana - Sitno naseckati 1 praziluk i 1

15- bez dodavanja ulja

Servirati

- Meso izlupati 250g

500g
sa,

Piletina sa paprikom i paradajzom -

Piletina sa avokadom - 250g 1 praziluk i iscedite

imuna
minuta.

Piletina sa senfom i susamom - Dodati 1

i servirati.

- na kockice 300g
pa red paprika (2 komada), red piletine pa red tikvica (1 komad)

21
 - Belo meso isecite na šnicle 250g 1 Luk
na kockice i 1

te uz salatu.

- Teletinu 250g dinstati na malo vode dok ne omekša.

-3 kašike limunovog soka

- 1 luk, 1 šargarepu, 1 papriku an. Meso

100g celera i 100g šargarepe

i ella sir - Piletinu 250g properite, isecite na komade a svaki komad

po ukusu. Operite 300g tikvica
šerpicu 1-

limuno ubaciti kratko vice prohladiti i dodati 3-4 kašike

ella sira. U svaki šniclu staviti kašiku nadeva

vatrostalnu posud

Hamburger - 300g, dodati sitno seckan 1

-

bez
ulja

June – -3 supene kaš -4

supene kaš eg mlevenog mesa, dodati prstohvat

š
kaš
masu i staviti u kalup. Burger pe

- 250g dodati sitno seckan 1

-
pa

bez ulja!

RIBA

– Ribu 350g
400g

22
 – belu ribu 400g na kockice, dodati sitno seckan 1 crni
-

Za to vre

-
koru od limuna i iscedi malo soka od limuna,

JELA BEZ MESA

Punjene paprike (tikvice) - 500g se isecka 1 crni luk i izrenda 1 šargarepa

i isecka 1

(za 4 paprike). 4 te i pune ovom smesom. Odozgo se zatvore

Objaš - -

15 minuta da omekša. Ukoliko ne bude mekan nakon 1

-10minuta.

– 500g, operite i prosušite

1 šargarepu, 1 dršku celera, 1

- 1

iseckan. U sve dodavati vodu po po

–1
celer (drška), 1paškanat, 1 na kockice i

Paprike sa šampinjonima – 1
celer (1 500g

23
 celu smesu (500g

Tikvice sa šampinjonima – 1

salatu.

Špagete od tikvica -

- 1 papriku, 1 1 glavicu
luka 500g sitno iseckane, zatim dodati 1 plavi
1 papriku, 1 tikvicu, sitno seckane, i narendan celer (1 drška),

tikvice), i poklopiti 1 kolutom

- 250g sitno iseckati. Posoliti i dinstati sa malo

- 1 Praziluk,2 šargarepu, 2

Ubaciti u vatrostalnu i staviti u rernu da se

od rerne, Preliv-

Paradajz sos i testenina -

prodinstati 1
izrendan
zatim preliti testeninu. enom

Pire od paradajza - Krupne zdrave plodove 3

iseckanim peršunovim listom, belim likom 1- luka, 1 korenom celera,

50g listom celera i 50g struganim renom. Sve dobro

24
ponovite post

minuta.

Sos od paradajza - Prodinstati 1 crni luk na vodi, pazite da ne zagori, do

1-2

- .4 a operite,
pa svakom odsecite kapice i izdubite ih. Okrenite ih da se cede. 500g s

500g. Kada ste

senfom – 500g

seme ili mleveni lan.

-P 500g, zatim ga sitno iseckate. Posolite i

.

Šampinjoni sa prazilukom – 1

Brokoli sa tikvicama – 1 Luk iseckati i staviti da se dinsta na vodi, kada se zastakli dodati 250g
150g brokoli iscepkan na cvetove i dodati malo
no, peršun,

– prokulice -
stresti ih u vatrostalnu posudu. Umutiti 1
mleka

500g
vodom. 1 Luk izdinstati na vodi, kada postane staklast, dodati mu 2rendane šargarepu. 50g Kinoe

25
 -

– Kuvati

-tak minuta.

Tofu sa ovsenim pahuljicama –

TESTO

- brašna, 1
supenu kašiku praška za pecivo, 1 malu kašiku sode bikarbone, prstohvat soli i 10g lana u zrnu.

u rerni 40 min

Bezglutenski hleb –

vasac i mešati

iti veknu ili testo i ubaciti u

Hleb od spletinog brašna -

ica soli. U posudu sipati brašno i so i

pomešati smesu, dodati semenke, prašak za pecivo i sodu i opet promešati smesu. Nakon toga
-2 supene kašike i vodu. Smesu mešati oko 5 minuta dok se ne umuti.

i stavite u rernu. Rernu tad ukl i hleb pecite sat vremena. Nakon sat vremena

26
 da

Hleb od heljdinog brašna - 4dl vo

-
e
umesite testo ostavi

°C

Burek od heljdinih kora sa sirom – Fil -

ati dve kore

°C

Burek od heljdinih kora sa šampinjonima -

zatim fil i
°C
°C

Burek od heljdinih kora sa mesom -

°C °C

Lazanje -

mal
20ak

Lazanje sa integralnim – heljdinim makaronama -

27
Proja - 200-

Palenta -

Pica –
0g

Priprema

do

Pica sa testom od karfiola -

Pizza (28cm) –

500g Ella sir

Brusketi - - - ati

Integralna testenina sa šampinjonima -

Mafini sa tikvicama -

Mafini sa sirom – - -

Rezanci sa sirom - 250g

Rezanci sa sirom i jajima -

-
-
-
-
-
-
-
-

ira za
Integralna testenina sa povr em -
š

š e

Integralna testenina sa pršutom i povr em -

š
š
š

Integralna testenina sa oradom i paradajz sosom -

kriška

Topli integralni -

-2 -2
PAŠTETE I NAMAZI

Pašteta sa tunjevinom -

Riblja pašteta -

Pašteta od -

Pašteta od pasulja –

ti

Pašteta od graška -

Humus – 250g

Tahini namaz -

Namaz od avokada -

Namaz od avokada sa sirom -

Kikriki puter

Namaz od nemasnog sira -

u kašiku

Namaz sa cveklom ili šargarepom-

Namaz od tikvica –

Senf -

SOKOVI I SMOOTHIE

Smoothie sa jogurtom -

* od šargarepe

* zeleni smoothie

* od nara i jabuke
*od kivija i jabuke

*Sok od šargarepe

*Sok od borovnice

*Sok od maline

*Sok od maline i jabuke

Sok od cvekle

-30 minuta. Zatim procediti i piti po 200ml

Sok od cvekle broj 2

2-3 limuna
-30 minuta. Zatim procediti i piti po 200ml
jelovniku. Dodati još 100ml vode pre konzumiranja.

Nutribullet detox -

Nutribullet energy 2

Nutribullet sweety

Koktel sokova
4 velike

Sok od kupusa
- -

Sok od paradajza

e mal

Sok od jabuke i cvekle

Sok od jabuke

-
Za bolju probavu -

KAŠE

a kaša -

Mix - -5

SALATE

- .

35
 -
-

-
-

– T

- +

- -

-
3-5

36
 -

Dresing
-

ZDRAVI SLATKIŠI

- -

37
 -

:)

n
-
n

-
Do

- - -

- -

- go ene

38
 –

°C .

-
3-
:
-

39
 :

40
 -

-
---------------------------------------------------------------------

– -

°C -