RECIPES


Father, grant us your blessing as we gather to share this meal in your presence.
We pray that you will strengthen and nourish our mind and spirit just as this food will nourish our bodies; and may you grant us true fellowship and peace. Amen
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20091104
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KUSKUSSI MAGUSTOIT
2-3 portsjonit

200 g kuskussi
200 ml light kookospiima
200 ml vett
20 ml seesami õli
1 õun
1 pirn
1 banaan
1/2 värske sidrunimahl
1 tl kaneeli
100 g kuivatatud puuvilju
3 sl seesamiseemneid

Pane kuivatatud puuviljad kookospiima, vee ja õli segusse 1 tunniks seisma. Lisa kaneel ja kuumuta aeglaselt keemiseni. Lisa puhastatud ja tükeldatud värsked puuviljad, laimimahl ja seesamiseemned. Vala kuum segu kuskussile ja jäta 5 minutiks seisma. Serveeri kuumalt.




PRAETUD HIIDKREVETID

2 portsjonit

500g hiidkrevette (20-24 tk)

Marinaad
3 spl värkelt pressitud laimi või sidrunimahla
3 spl õli
¼ tl Sambal Oelek tšillipastat

Puhasta krevetid koortest (jäta sabaots alles) ja pane kaussi. Sega marinaadi koostisained ja vala marinaad krevettidele ja lase maitsestuda vähemalt pool tundi. Prae mõlemalt poolelt 2-3 minutit. Serveeri salatiga.




CHOCOLATE DATTELS

200 g datleid (kivideta)
100 g sinihallitus juustu
200 g 70% tume sokolaadi

Täida ükshaaval kivideta dattlid tüki sinihallitusjuustuga, suru dattel kenasti kokku ja pane küpsetuspaberile. Sulata shokolaad, lusikaga kata iga dattel shokolaadiga. Jahuta natuke, pane siis külmkappi ja kui sokolaad on kõva, siis on see hea snack ka külalistele pakkumiseks.
Kui keegi ei armasta antud juustu, siis täida dattlid mandlitega. Tõsiselt maitsev :)





PROTEIINI VAHVLID
(2 portsjoni)

3 muna valget
¼ tassi kaerahelbe jahu
2 kappa vanilje whey proteiini pulbrit
       (Umbes 4g süsikaid, 45g proteiini, 2g rasva)
1 spl õunakastet
Natuke natuke vedelat magustit (Splenda)
Natuke kaneeli

Sega kõik omavahel kokku, piserda vahvliplaadid õliga ja pane lusikaga taigen eel-kuumutatud vahvliplaadile, küpseta kuni kuldpruun. Serveeri suhkuta õunamoosi/kastme või maasikatega.





LÕHE TACO

3 oz lõhefileed
2/3 pruuni riisi
1 spl salsat
1 spl maitsestamata jogurtit või lahja majonees
1 täisteratortilla
1 spl lahjat riivitud juustu
1 tass kapsa ja porgandi salatit (riivitult)

Küpseta lõhe pannil või ahjus, tükelda. Keeda riis, kui soovid seda kasutada (mina riisi ei võta, aga teen seda oma kallimale, mehed vajavad rohkem süüa kui ma). Sega salsa ja jogurt (või majonees). Jaota tortillale lõhe, salsa ja juust. Serveeri riisi ja kapsa-porgandi salatiga.





LEIVAKATE

1 karp tuunikala vees
400g kohupiimapasta toru (0,1g rasva)
Rohelist sibulat peeneks lõigatud
Maitseks Soola ja Pipart
Teravuseks natuke tükeldatud Chilli kauna

Sega kõik läbi ja pane hommikul täistera leiva peale
J






MUNAPUDER

3 muna
3 sl jahu
2 kl piima
1 sl rasvainet
Soola

Sega jahu vähese piimaga, lisa lahtiklopitud munad ja ülejäänud piim. Maitsesta. Kuumuta pannil rasvaine, kalla munasegu pannile ja keeda kergelt segades läbi.





HOMEMADE PROTEIINI BATOON

200g kaerahelbeid (naturaalsed)
30g Vadaku Valgu pulber (sokolaadi maitse)
2 spl pähklivõi (naturaalne)
3 munavalget
2 banaani (keskmise suurusega)
1 spl mett
100 ml väherasvast piima (1,5%)
1 tl kaneeli

Kuumuta ahi 180C. Sega kaerahelbed, valk ja kaneel. Lisa pähklivõi ja sega. Lisa 3 munavalget, purustatud banaanid ja mesi ning sega veel. Siis lisa aeglaselt piim ja kui segu on hästi läbi segatud pane see lusikaga madalasse küpsetusvormi ja tee ühtlaseks. Pane ahju 15min 180C. Võta ahjust välja, lase natuke jahtuda (esialgu on asi väga kuum ja kleepuv). Lõika 8 batooni. Naudi.








KARTUL LIHA KÕRVALE

1-2 kartulit
1 punane paprika
1 roheline paprika
1 kollane paprika
1-2 sibulat
1-2 küüslauguküünt, peeneks hakitud
2 spl extra virgin oliivõli
Soola ja pipart maisteks

Lõika kartulid pisut väiksemaks, auruta kuni pehmed ja valmis. Lõika paprika ja sibul viiludeks ja lisa koos hakitud küüslauguga oliivõliga pannile. Küpseta paprika, sibul ja küüslauk kuni valmis, lisa aurutatud kartulid. Sega kõik segamini ja serveeri. Ülimalt hea ja tervilsik kana või veiseliha kõrvale.





KEVADSALAT


3 keedetud muna (1 rebuga, ülejäänud munavalged)
½ punast paprikat
1/2 sibul
2 mandariini
50g kanafileesinki
Natuke salatilehti
30g röstitud ja purustatud pähkleid
50g väherasvast kodujuustu
50g juustu (10% Juku juust)

Kaste:
½ dl maitsestamata jogurtit
poole sidruni mahl
soola, pipart, peterselli
50g toorjuustu
3-4 spl apelsinimahla

Lõika paprika, munad, sibul sobivateks tükkideks, rebi salatit pisut ka. Koori ja tükelda mandariinid, lõika kanafilee ja juust õhukesteks viiludeks. Aseta taldrikule vaheldumisi sink, juust ja roheline salat, lisa kõik ülejäänud ained. Sega kaste kokku ja vala salatile.





MAGUS KALKUNI WRAP

200g pehmet toorjuustu (philadelphia 5%)
2 spl õunakaste
1tl tüümian (pulber)
4 suurt tortillat
200g peenelt viilutatud kalkunifileed

Sega toorjuust, õunakaste ja tüümian kokku ja jaota segu 4le tortillale. Pane kalkuniviilud segu peale ja rulli kokku. Keera wrap kilesse ja pane külmikusse vähemalt paariks tunniks. Lõika parajad viilud ja serveeri.






MUNA OMLETT

50g kanasinki
½ tassi rohelist või punast paprikat
2 suurt tervet muna
1 spl rasvatut piima
¼ tassi riivitud väherasvatud juustu
1 viil täistera leiba

Kuumuta õliga piserdatud pann keskmisele kuumusele. Lisa tükeldatud sink ja paprika. Prae kuni paprika on pehme, umbes 1 min ja tõsta kõrvale. Sega muna ja piim, pane pannile kuni peaaegu valmis. Lisa singisegu ja juust, prae kuni juust on sulanud. Serveeri leivaga.





KOHVI KICKER SHAKE


4 jääkuubikut
6 kohviuba
4 oz kohvi (espresso tass)
1 spl rasvatut jogurtit
1 spl rasvatut kodujuustu
20g sokolaadi maitselist proteiinipulbrit (Hera80)

Joo seda hommikul, või eriti tohus parast hommikust jalatrenni.





PÄHKLIVÕI RÖSTSAI


4 muna (tervet)
4 munavalget
1 tl vanilje ekstrakti
½ klaasi rasvatut vanilje kreemi
8 viilu täistera leiba (sepik näiteks, kandiline viil)
Oliivõli (külmpress) piserdamiseks
4 tl naturaalset pähklivõid

Suures anumas klopi munad ja munavalged. Lisa vanilje ja kreem. Kasta leivaviilud munasegusse, piserda kuumale pannile õli ja prae leibasid mõlemalt poolt kuldpruuniks. Serveeri kuumalt pähklivõiga.
Sobib hästi pärast treeningut.






AHJUANANASS
(4 - 8 portsjoni)

1 ananass
3 spl mett
serveerimiseks vanillijäätist

Tükelda ananass pikuti 8. sektoriks (ananassilehti ära eemalda). Eralda südamik, pintselda sektoreid vedela meega ning aseta grillrestile. Küpseta ahjus 220°C u.
5-8 min. Serveeri vanillijäätisega. Lisa rummi, teeb paremaks. Tee seda Sõbrapäeval :)





LÕHESUPP

500g lõhefilee
3 kartulit
2 porgandit
1 porrulauk
2 kalapuljongikuubikut
1 l vett
Maitse järgi valget pipart ja aedtill

Lase vesi keema ja pudenda sellesse puljongikuubikud. Lisa tükeldatud porgandid ja keeda 10min. Lisa kartulitükid ja rõngasteks lõigatud porru. Keeda pisut kuni köögivili on pehme. Eemalda lõhefileelt nahk, lõika liha tükkideks ja pane potti. Kui supp on uuesti keema tõusnud, tõsta keedunõu pliidilt, kata kaanega ja lase 5 minutit seista. Selle aja jooksul küpsevad kalatükid leeme järelkuumuses läbi ning jäävad mahlased. Puista supiportsjonitele peenestatud tilli.





GERBELI VÄHESARVANE NN LASANJE
Täna tegin naljakat süüa, ostsin kanahakkliha, purk purustatud tomateid ja tegin lasanje taolist ahjutoitu. Kõik muud komponendid olid mul kodus juba olemas.

1 purki purustatud tomatit
0,2 l tomati mahla
1 sibul
2 küüslaugu küünt
1 kuubik külmutatud spinatit
300g kanahakkliha
4 lasanje plaati
natuke tsilli pulbrit, soola, pipart

Soojenda ahi 225 kraadini. Tükelda sibul ja küüslauk väikesteks tükkideks. Prae pannil hakkliha, sibul, küüslauk kuni hakkliha on pruunistunud. Lisa pannile purustatud tomatid, sega lühikest aega. Lisa tsilli pulber, natuke soola, pipart niipalju kui vajalikuks pead. Sulata külmunud spinati kuubik ja lõika see pannile (mul oli seda külmikus ja mõtlesin, et see võiks siia sobida). Lisa tomatimahl ja keeda pisut. Võta ahjuvorm, pane natuke segust põhjale, siis pane peale 1 lasanje plaat, siis jälle segu ja lasanje plaat, ning lõpuks kata see veel kõik kenasti seguga üle. Küpseta ahjus u. 30-40min, kuni see on läbi küpsenud.
PS! Parim on omada 1 portsjoni ahjuvorme, millega saaks kohe ka lauale anda. Mul on 2 vormi, täna sõin ühe ja ehk homme söön teise portsjoni.





SOKOLAADI-TOFUKOOK
(4 portsjoni)

100g sokolaadi
1 banaan
2sl mett
1tl kakaod
500g tofut

Sulata sokolaad vesivannil. Pane kõik ained köögi-kombaini ja tee ühtlane mass. Pane mass vormi ja seejärel sügav-külmikusse. Kui kook on mingi aja külmikus olnud siis tõsta kook tavalisse külmikusse ja serveeri 2-3 tundi hiljem. Teen seda kooki kui samal päeval aega napib kui külalisi ootan.





TOORJUUSTU OMLETT
(1 portsjon)

3 muna (1 terve ja 2 munavalget)
0,5 klaasi väherasvast piima
1 spl toorjuustu
Sool, pipar, värsket ürti ja õli praadimiseks

Klopi munad lahti, lisa toorjuust ja sega ühtlaseks. Lisa piim ja maitseained. Kalla segu kuumale pannile ning prae 5-6 minutit. Hea hommikueine!





SOKOLAADI-BANAANI SMOOTHIE

(4 portsjoni)

3 banaani
4 palli sokolaadijäätist
400ml väherasvast piima
8 lehte värsket münti

Pane kõik ained kokteilisegajasse ja tee ühtlane mass. Serveeri kohe.





JUURVILJAD AHJUS
(kerge kõrvalroog)
(8 portsjoni)

2 (2x500g) värsket brokoli- ja lillkapsaõisikuid
4 tl extra-virgin oliiv õli
3/4 tl soola
1/4 tl pipart
2 spl purustatud mandleid

Kuumuta ahi 200 kraadini, kata plaat küpsetuspaberiga ja piserda õliga üle. Sega brokoli-, lillkapsaõisikud, sool ja pipar suures anumas. Laota juurvili ahjuplaadile. Prae (grilli) juurvilja kuni kuldpruun ja pehme, umbes 25min, sega vahepeal üks kord ka praadimise ajal. Vahepeal, pane mandlid pannile ja rösti neid keskmisel tulel 5-6 min, sega aeg-ajalt . Lõpuks pane juurvili suurde anumasse. Puista peale mandleid, serveeri soojalt.






KUUM PIIM VAARIKATEGA

1 ½ dl 1,5% piima
1 spl sidrunimahla
1spl vaarikakeedist
Värskeid või külmutatud vaarikaid

Kui uni ei taha tulla, siis proovi seda :) 
Sega klaasi põhjas sidrunimahl ja keedis, vala peale kuum piim ja kaunista vaarikatega.





GUACAMOLE
Hea proteiinirikas dipikaste

2 avokaadot
½ sidrunimahla
2 spl hakitud mugulsibul
½ tl soola
2 spl oliivõli

Poolita avokaado pikuti, eemalda koor ja kivi. Lõika viljaliha tükkideks, pane kaussi, purusta kahvliga peenemaks. Pritsi tumenemise vältimiseks sidrunimahlaga üle ja lisa sibul, sool ja oliivõli. Pane kaan tihedalt peale ja hoia 1 tund külmkapis. Serveeri.







QUESADILLA SINGI JA JUUSTUGA
(1 portsjon)

2 tortiljat
4 viilu kanafileesinki
4 viilu väherasvast juustu (Juku)

Laota tortilja peale sink ja juust, pane teine tortilja sinna peale. Küpseta 185°C ahjus 10 min. Võta välja, lase natuke jahtuda, lõika sektoriteks ja serveeri salsaga.





KÜPSETATUD AHJUÕUNAD


Õunu (ei sobi pehmed ja nn. jahused õunasordid)
fariinsuhkrut’
kaneeli
võid
Serveerimiseks:  vaniljejäätist või -kastet

Pese õunad. Eemalda noa või spetsiaalse raua abil südamikud. Täida augu alumine osa õunatükiga, et täidis välja ei voolaks. Sega suhkur kaneeliga. Määri sobiva suurusega ahjuvorm võiga, lao õunad tihedalt ahjuvormi aga mitte pressides. Täida õunaaugud suhkru-kaneeliseguga. Küpseta 200°C juures, olenevalt õuna sordist 25-40 minutit. Serveeri soojalt koos vaniljejäätise või -kastmega.




KOHUPIIMA KOOK
Tõeline kaalujälgija kook

200-250g 0,1% kohupiima
1tl mannat
1 munavalge
Kaneeli
Mõned tilgad vedelat suhkruasendajat

Sega kausis kõik ained kenasti läbi ühtlaseks massiks. Võta väike ahjuvorm, pane küpsetuspaber alla ja siis kohupiimamass. Küpseta kooki 200 C ahjus u 30-40 min kuni kook on läbi küpsenud ja pealt kuldpruun. Alati võid lisada kooki ka õunatükke, peale mandlilaaste jne.




PÄHKLIVÕI BANAANI WRAP

(1 portsjon)

1 täistera low-carb tortilla
1 väike värske banaan
1 spl pähklivõid

Määri tortilla pähklivõiga üle, lõika banaan viiludeks ja jaota tortillale, keera rulli ja naudi!
Et see wrap oleks veelgi kergem kasuta pähklivõi asemel väherasvast kohupiima nagu minul on kombeks.





PORGANDI PUDING
(6 portsjonit)

1,5 tassi riivitud porgandit
1/8 tassi mett
1/4 tassi rosinaid
2 suurt muna
1 tl söögisoodat
1 tl kaneeli
1 tl vaniljet

Riivi peene riiviga porgandid. Pane järjest kõik koostisosad kaussi peale rosinate ja sega kenasti läbi (võid kasutada ka mikserit/masinat). Siis lisa rosinad. Küpseta näiteks kasutades muffini vormi (6ne) ja 180 kraadises ahjus u. 30 min kuni valmis.







ÕUNAD KANEELIGA
(1 portsjon)

1 tass viiludeks lõigatud õunu
1 tl kaneeli

Lõika õun(ad) viiludeks. Pane kaneeli õunte peale ja sega kenasti läbi. Serveeri.
Võtab aega 5 minutit ja annab kiirelt energiat!
Kas teadsid, et kaneel põletab ka rasva!? ;)





KODUJUUSTU PANNKOOK
(2 portsjonit)

1/2 tassi rasvata kodujuustu
4 munavalget
1/2 tassi tavalisi kaerahelbeid
1 tl vanilje ekstrakti või vahtrasiirupit (kui soovid)

Pane kõik koostisosad blenderisse (alusta munavalgetest) ja sega kuni tainas on ühtlane.
Kuumuta pann keskmisele kuumusele (piserda pann natuke õliga üle, et pannkook kinni ei jääks). Küpseta pannkook(e) mõlemalt poolt kuni küps.
Serveeri meega.




JÄÄTUNUD BANAANID
Tee ka järgmiseks nädalaks mõned tervislikud snäkid :)
(1 portsjon)

Väga kerge ja lihtne snäkk, vajad ainult banaane! Koori banaan, lõika suupärasteks tükkideks, pane suletavasse kilekotti ja sügavkülma. Sul on kiire ja tervislik snäkk alati käepärast ja mis peamine, maitseelamus on jätkuvalt hea. Naudi!






POWER PIZZA

(4 portsjonit)

2 täistera pizza põhja
½ tassi mexicana kastet
1 karp omas mahlas tuunikala
1 tassi külmutatud brokkoli (spargelkapsast), sulatatud
½ tassi hakitud punast pipart
4 oz light kitsejuustu
2 tl kuivatatud pizzamaitseainet või 1 tl kuivatud oreganot, ½ tl kuivatatud basilikut ja ½ tl kuivatatud majoraani

Kuumuta ahi 170C. Aseta 2 bitaleiba küpsetuspaberile ja jaga 2 sl pizza kastet neile kenasti, pane peale tuunikala, brokkoli, punane pipar, kitsejuust ja pizza maitseainet. Küpseta ahjus 7 kuni 9 min. Lase nats jahtuda ja serveeri.








VEISELIHARULL PORGANIGA
Nädalavahetusel tegin veiseliha rulle - hea ka snäkiks.

600g veiseliha (taine tükk)
6-8 terved porgandid (vastavalt rullide arvule)
1 sibul
2 küüslauguküünt
3 päikesekuivatatud tomatit (e. purgist 3 tükki)
Soola, pipart
Tikud rullide kinnitamiseks

Lõika veiseliha ristikiudu 1cm paksused viilud, pane kilevahele ja vasarda sileda poolega liha lamedaks, puista viiludele soola ja pipart. Igale viilule pane terve porgand ja rulli nad kokku. Kinnita rullid tikuga. Pane pann tulele, lõika sibul ja küüslauk suurte tükkidena pannile, lisa päikesekuiv. tomatid, sealt tuleb ka nats õli. Pane rullid pannile ja pruunista igast küljest. Vala vesi peale ja hauta kaane all umbes 1 tund. Mina vahepeal vahetasin vett, et rasva vähendada. Tunni pärast võta rullid ja pane 10 min jahtuma. Ülejäänud pannil olev viska ära. Võta kinnitustikud välja ja lõika viiludeks, sobib nii snäkiks kui ka põhiroana pruuni riisi ja salatiga.




LILLKAPSAVORM HAKKLIHA JA JUUSTUGA
(4 portsjoni)

600g lillkapsast
300g kalkuni või kanahakkliha
150g riivitud light juustu
1 aedviljapuljongikuubik
100g rohelist sibulat
200g piima
100g maitsestamata jogurtit
3 muna (võid ka kasutada 1 terve ja 2 munavalget)
1 tl õli
Suhkrut, soola, pipart, ketšupit, hakklihamaitseainet ja/või mõni ürt maitse järgi

Keeda lillkapsas puljongis pehmeks. Pruunista hakkliha. Haki roheline sibul. Valmista kaste: klopi munad, lisa pool rohelise sibula kogusest, maitsestamata jogurt ja piim, maitsesta. Määri ahjuvorm õliga ja lao pool lillkapsast tihedalt põhjale. Teise kihina aseta hakkliha, siis ülejäänud roheline sibul ja pool lillkapsakogusest.
Vala üle kastmega ja jaota peale riivjuust. Küpseta
150°C  ahjus 20 min või kuni juust hakkab pruunistuma.





ÕUNAKOOK
(hei, käes on õunaaeg ja naudi õunu igal moel :) )

3-4 suuremat õuna
2 klaasi jahu
2 sl fariinsuhkrut + mõni tilk vedelat suhkruasendajat
1 klaas keefiri
1 tl õli vormi määrimiseks (kasuta küpsetuspaberit ka)
Riivsaia
2 muna (1 terve ja 1 munavalge)
1,5 tl küpsetuspulbrit
Kaneeli

Soojenda ahi 225 kraadini. Määri ahjuvorm õliga, puista üle riivsaiaga. Koori õunad ja lõika viiludeks. Sega kõik komponendid ühtlaseks tainaks ja vala koogivormi, silu pealt ühtlaseks. Lao õunaviilud koogile ja raputa peale kaneeeli. Küpseta kooki u. 30min, kuni see on läbi küpsenud.





KOHUPIIM KÖÖMNETEGA

500 g väherasvane kohupiim
100 g maitsestamata jogurtit või kui soovitakse rammusamat, siis hapukoort
köömneid
soola

Lisa kohupiimale jogurt või hapukoor ja aurutatud köömned. Maitsesta soolaga. Kasuta võileibade katteks, keedetud kartulitega.




KANA - KODUJUUSTUKOTLETID

500 g kanahakkliha
200 g kodujuustu
1 sibul
2 küüsauguküünt
1 muna
Soola, pipart
paneerimiseks riivleiba

Sega hakkliha kodujuustu, peenestatud sibula ja küüslauguga. Lisa sool ja pipar. Vormi hakkmassist kotletid, veereta riivleivas ja prae pannil kuldpruuniks.
Mina praadimise asemel panen valmis voolitud kotletid ahju küpsetuspaberi peale ja pruunistan neid seda viisi.





JOGURTITORT


1 l maitsestatud jogurtit
0,5 kg magusat kohupiima või kohupiimapastat
50 g zelatiini
0,5 kl vett zelatiini sulatamiseks
1-2 pakki küpsiseid
maasikaid või virsikuid või vaarikaid vms.

Pane zelatiin vette paisuma. Sega jogurt kohupiimaga (või -pastaga) suuremas anumas. Tükeldada sinna hulka u. 1 pakk küpsiseid. Seejärel pane sinna vastavalt maitsele ka marju. Sulata paisunud zelatiin kuumas anumas ja lisa see kohe massi hulka. Sega korralikult. Võta koogivorm ja kata selle põhi, kas kilekotiga või toidukilega. Vala mass vormi. Põhi kata tervete küpsistega. Pane tort külmutuskappi (2-3 tundi).
Lihtne valmistada. Suviselt kerge ja vähe kaloreid. :)






MEEKAKUD

200 g mett
3 dl vett
1 kg rukkijahu

Lisa meele vesi ja rukkijahu. Sega taigen, lase seista, vormi väikesed kakud ja küpseta ahjus. Serveeri piimaga.





LÜHIKESE LEEMEGA KEEDETUD KÖÖGIVILI

800 g veiseliha
1 kg kartuleid
400 g kaalikaid
400 g porgandeid
2 sibulat
soola

Keeda vähese veega veiseliha, kartulid, viiludeks lõigatud kaalikad ja porgandid ning sibul. Maitsesta soolaga. Serveeri koos keeduleemega või kasuta keeduleent kastmena. Lisandiks toorsalat.
Tegemist on tüüpilise Eesti toiduga, aga sealiha asemel kasutan mina veiseliha.. :)





LILLKAPSASALAT


1 lillkapsapea, tükeldatud õisikuteks
4-5 selleri vart tükeldatud
6-8 rohelist sibulat, tükeldatud
3-4 kõvaks keedetud muna, tükeldatud (võid ka kasutada
                                        1-2 tervet muna ja 2-3 munavalget)
¼ tassi light majoneesi
2 spl õunaäädikat
1 tl sinepit
Rosé pipart, näputäis
Meresoola ja pipart maitseks

Sega kõik ained kokku suurde nõusse ja serveeri jahutatult. Hea teha kui sõbrad külla tulevad.





MUNAVALGE JA SPINATI OMLETT (1 portsjon)


4 munavalget
½ tassi külmetatud purustatud spinatit
1 oz light juustu
½ tassi tomati-tsilli kastet

Sega kolm esimest koostisainet omletipannil keskmisel kuumusel. Serveeri koos tomati-tsilli kastmega.







KARTULI MUNAVALGE SALAT (1 portsjon)

1 suurem kartul
2 kõvaks keedetud munavalget
1 tl rasvatud/light majoneesi
1 tl sinepit
Natuke tilli
Natuke paprikat

Tükelda kartul ja munavalged. Valmista kasta ja vala salatile. Seveeri





KARRI TUUNIKALASALAT

1 väike karp purustatud tuunikala vees
2 spl väikesteks tükkideks lõigatud sibulat
1 pulk sellerit, tükeldatud
1/4 tassi väherasvast majoneesi
1/2 tl karri pulbrit
2 lehtsalati lehte
4 suurt tomativiilu
3 viilu röstitud leivaviilu (nt kaerahelbe leib)

Keskmises kausis sega tuunikala sibula, selleri, majoneesi ja karriga. Jaota pool segust kahele röstleivaviilule. (ülejäänud hoia järgmiseks toidukorraks.) Pane salatileht ja tomativiil peale. Seejärel pane üks leivaviiludest teise peale ja kolmas leivaviil veel kõige peale. Kinnata kõik neli nurka hambatikuga, et need kinni püsiks ja lõika diagonaalis neljaks. Serveeri.





TÄISTERAJAHU JA ÕUNAKASTMEGA PANNKOOGID
Kiudainerikas ja madal rasvasisaldus, hea päeva algus!

1 ja 1/4 kl täistera nisujahu (võid kasutada ka rukkijahu)
9 tl magustit (mis teeb umbes 2 tl suhkrut või kasuta maitsejärgi fariinisuhkrut)
2 tl küpsetuspulbrit
1/2 tl soola
1 muna
1 kl 1,5% piima
2 tl õunakastet

Sega kõik koostisained kokku ja küpseta nagu tavalisi pannkooke kuumal pannil.




KAERAHELBEKÜPSISED


300 g röstitud jämedaid kaerahelbeid
2 dl suhkrut või natuke vedelat magustit (Splenda)
200 g küpsetusmargariini
3 muna (1 munakollasega, teised ainult munavalged)
1 tl küpsetuspulbrit

Vahusta pehme margariin suhkruga/splendaga kohevaks, lisa mikserdades toasoojad munad. Sega lusikaga juurde kaerahelbed ja küpsetuspulber, lase taignal umbes pool tundi seista. Tõsta küpsetuspaberiga kaetud ahjuplaadile väikesed kuhjad, jäta neile paarisentimeetrised vahed. Küpseta 200°C juures 8-10 min või kuni pruunistunud. Tõsta siledale alusele ja lase täielikult jahtuda.




TSILLI
(Minu lemmik)  :-)

0,5 l vett
2 purki purustatud tomatit
0,5 l tomati mahla
2 purki punaseid ube
1 tl tsilli pulbrit
1 sibul
2 küüslaugu küünt
1kg veisehakkliha (võid kasutada ka kalkuni, kana, seahakkliha)
ja spagette kui soovid, soola, pipart maise järgi, tobascot ja väherasvast riivitud juustu peale raputamiseks.

Tükelda sibul ja küüslauk väikesteks tükkideks. Prae pannil või kohe potis hakkliha, sibul, küüslauk kuni hakkliha on pruunistunud. Kui liha on pruun, vala üleliigne rasv ära.
Lisa pannile purustatud tomatid, sega lühikest aega.
Lisa tsilli pulber 1 teelusikas pane soola, pipart niipalju kui vajalikuks pead. Lisa tobasco kastet 1 teelusikas ja keeda
1-2 minutit. Lisa tomatimahl ja vesi ning oad.
Lõpuks keeda tsillit madalal ja/või keskmisel kuumusel, sega vahetevahel kuni ta on valmis (~1 tund).
Lõpeta keetmine 5 min enne serveerimist.
Paku seda röstsaiaga/spikuga (juust on hea peale).
* Mina tavalistel söön seda aurutatud köögiviljadega ja sellest jätkub mitmeks toidukorraks.
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FEB 2010

GERBEL'S CHICKEN SALAD
(2 servings)

300g skinless chicken filet
          (grilled or oven made before)
Some lettuce (over your plate)
½ pomelo
1 tomato
8-10 green olives
Handful roasted peanuts

Salad dressing:
100g (1cup) low-fat yogurt (tasteless)
1 tsp mustard
2 tsp honey

Arrange the lettuce and tomato slices on 2 salad plates. Peel and separate pomelo into segments, remove the membranes and flake the flesh into the plates. Slice olives and put to the salad. Warm up the chicken or use it cold and divide it on 2 plates. Dont forget nuts to add. Mix the salad dressing and put it also over it. Ready and enjoy J
Instead of chicken you may use all kind of lean meat and instead of pomelo use freely pineapple.


GERBEL'I KANASALAT

2 portsjoni

300g nahata kanafileed (eelnevalt grillitud või
           ahjus valmistatud)
Natuke lehtsalatit (taldrikule jaotatud)
½ pomelo
1 tomat
8-10 rohelist oliivi
Peotäis röstitud pähklid

Salatikaste:
100g maitsestamata jogut
1tl sinepit
2tl mett

Tükelda salat, viiluta tomat ja jaga kahele taldrikule, puhasta pomelo ja jaota vili salatile, viiluta oliivid ja jaota samuti salatile. Soojenda kana või jaota see külmalt salatile. Ära unusta pähkleid lisada. Sega kaste ja lisa salatile. Valmis, naudi J
Kana asemel võid kasutada misiganes lihaviile ja pomelo asemel võid ka ananassi kasutada.

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Eat PINEAPPLE / ANANAS
if you longing for some dessert.

Pineapple contains a proteolytic enzyme bromelain, which breaks down protein, so eat it with chicken filet :)

I enjoy a lot a frozen pineapple, though I always have ready cut pineapple at home in my fridge :)

Pineapple is a good source of:
-  Manganese (91 %DV in a 1 cup serving)
-  Vitamin C (94 %DV in a 1 cup serving) and
-  Vitamin B1 (8 %DV in a 1 cup serving).
chickensalad
ananasgerbel
JAN 2010

COUSCOUS DESSERT
(2-3 servings)

200 g couscous
200 ml light cocosmilk
200 ml water
20 ml sesame oil
1 apple
1 pear
1 banana
1/2 fresh lemon juice
1 tsp cinnamon
100 g tried fruits
3 tbsp sesame seeds

Put tried fruits into cocosmilk, water and oil mix for 1 hour. Add cinnamon and cook slowlyi till boiling. Add fruits (cutted into pieces), lemon juice and sesame seeds. Then pour hot mix to couscous and leave it stay for 5 minutes. Serve hot.



DEC 2009


FRYED JUMBO SHRIMPS
(2 servings)

500g jumbo shrips (20-24 pieces)

Marinade
3 tbsp freshly squeezed lemon or lime juice
3 tbsp oil
¼ tsp Sambal Oelek chillipasta

Shell, devein and dry shrimp (leave tails on) and put into bowl. Mix the marinade and pour it on shrimps and let it stay at least half an hour before cooking. Fry both sides 2-3 minutes. Serve with salad.



NOV 2009

CHOCOLATE DATTELS


200 g dattels
100 g blue cheese
200 g dark chocolate

Take dattels without stones, split them apart and fill them in one by one with a small piece of blue cheese and put them on nonstick paper. Then melt the chocolate and cover the dattels. They are ready to eat after being in fridge and when chocolate is hard again after a while. Very easy snack and your guests probably will like it.
If someone doesnt like any blue cheese, its real tasty if you fill dattels in with almonds. Really nammy :)



1 JULY - 3 AUG 2009

PROTEIN WAFFLES

(2 servings)

3 egg whites
¼ cup oats powder
2 scoops vanilla whey protein powder
       (Assumes roughly 4g carbs, 45g protein, 2g fat)
1 tbsp applesauce
A bit artificial sweetener
A bit cinnamon

Whisk all ingredients in a bowl, spray nonstick cooking spray and spoon batter into a pre-heated waffle iron. Cook until golden brown and serve with sugar-free applesauce or unsweetened slices strawberries. NAMMY :)



2 - 28 JUNE 2009

SALMON TACO

3 oz salmon fillets
2/3 cup brown rice
1 tbsp salsa
1 tbsp low-fat mayo or yogurt
1 whole wheat tortilla
2 tbsp shredded low-fat cheddar cheese
1 cup cabbage-carrot shredded

Bake salmon on skillet or oven, break apart with a fork. Cook rice or if you dont want any rice then dont use it (i eat it without rice, rice is for my darling, men have to eat more then me). Mix salsa and yogurt (or mayo). In a tortilla shell, layer salmon, salsa mixture and cheese. Serve with rice and cabbage-carrot salad.



26 MAY - 1 JUNE 2009

BREAD COVER

1 can tunafish in water
400g lofat curd
Green onions cut
To taste Salt and Peper
For hot taste a bit chili

Mix all ingrediance together and its a great thing to put on top of your whole wheat bread in the morning
J



11 - 25 MAY 2009

SCRAMBLED EGGS

3 eggs
3 tbsp flour
2 cups of milk
1 tbsp oil
Salt

Mix flour with a bit milk, add mixed eggs and the rest of milk, then add salt.Put oil on heated pan and mix of the eggs, stir and boil it slightly through. Ready. Great for breakfast.



4 -10 MAY 2009

HOMEMADE PROTEIN BAR

200g oats
30g Whey Protein powder (chocolate flavour)
2 tbsp natural peanut butter
3 egg whites
2 bananas (or average size)
1 tbsp honey
100 ml skim milk
1 tsp cinnamon

Preheat oven for 5min at 180C. Mix the oats, the protein and the cinnamon. Add the peanut butter and stir, then add three egg whites, mashed up bananas, honey and again stir really well. Add milk and once fully stirred, spoon the mixture into a greased lined cake tin and smooth with knife until nice and level. Place in oven for 15min at 180C. Remove from oven and allow to cool slightly (beware this is very hot and sticky) then cut into 8 bars.

Energy in 1 bar: 147kcal, protein 9,5g, carbs21,3g, fat 3,4g



21 APR - 03 MAY 2009


POTATAO SIDE DISH
(A good after exercise dish)

1-2 potatoes
1 red pepper
1 green pepper
1 yellow pepper
1-2 onions
1-2 cloves of garlic, finely chopped
2 tbsp extra virgin olive oil
salt and pepper to taste

Cut potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed potatoes. Stir it all together and serve. You will get a delicious and healthy side dish for chicken or red meat.



14 - 20 APR 2009    Something for Easter :) Happy Easter holidays :)

SPRING SALAD

3 hard boiled eggs (1 yolk, rest egg whites)
½ red paprika
1/2 onion
2 mandarin
50g chicken filet
a bit green salad
30g roasted and chopped nuts
50g low-fat cottage cheese
50g low-fat cheese

Souse:
½ dl unsalted yogurt
half lemon juice
salt, pepper, parsley
50g soft cheese
3-4 tbsp orange juice

Cut paprika into cubes, eggs into sectors, slice onion, tear up salad. Peel and chop mandarin, cut chicken filet and cheese into very thin slices. Spread the slices of fillet and cheese and green salad on a plate, then put all other ingredients on top.
Mix the cause ingredients together and pour to salad.



24 MAR - 13 APR 2009

SWEET TURKEY ROLL-UPS


4 oz cream cheese, softened
2 tbsp applesauce
1 tsp dried thyme
4 large tortillas
4 oz thinly sliced turkey

Mix softened cream cheese, applesauce, and thyme together until blended smooth. Spread evenly onto tortillas. Layer turkey on top of
cream cheese. Roll them up, wrap in plastic (or baggie) and refrigerate at least two hours to firm up.
Slice into suitable slices and serve. :)



16 -23 MAR 2009

EGG SCRAMBLE

2 oz diced lean deli ham
½ cup chopped green or red bell peppers
2 large whole eggs
1 tbsp nonfat milk
¼ cup shredded lowfat cheddar cheese
1 slice whole wheat toast

Heat a skillet spritzed with cooking spray over medium heat. Add ham and peppers. Cook until peppers are soft, about 1 min, remove and set aside. Whip together eggs and milk, scramble in skillet until nearly done. Add ham mixture and cheese, cook until cheese melts.
Serve with whole wheat toast.



9 - 15 MAR 2009

KOFFEE KICKER SHAKE


4 ice cubes
6 coffee beans
4 oz coffee
1 tbsp nonfat yogurt
1 tbsp nonfat cottage cheese
20g chocolate protein powder

Drink this to get you going, or try it right after your morning leg workout to keep you building and burning all day.



17 FEB - 8 MAR 2009

PEANUT BUTTER FRENCH TOAST


4 whole eggs
4 egg whites
1tsp vanilla extract
½ cup fat-free vanilla-flavor creamer
8 slices whole-grain bread
Pam cooking spray
4 tsp natural peanut butter

In a large bowl, beat eggs and egg whites until frothy. Stir in vanilla  and creamer. Place bread slices in bowl until they evenly soak up the egg mixture. Spray Pam in large frying pan or griddle. Fry bread slices on both sides until golden brown. Serve hot with peanut butter.
It’s a great post-workout meal. One slice of bread gives prox 140kcal, protein 6g, carbs 16g, fat 6g, fiber 2g, sugars 5g.



26 JAN - 16 FEB 2009

OVEN PINEAPPLE

(4 - 8 servings)

1 pineapple
3 tbsp honey
Vanilla ice cream for serving

Cut pineapple into 8 sectors (keep pineapple leaves on, don’t cut them off). Cut pineapple core, brush pineapple sectors and grill it in oven 220°C about 5-8min. Serve with vanilla ice cream. For better taste you may add a bit rum to the honey.
It makes a great dessert for upcoming Valentine’s Day :)



12 - 25 JAN 2009

SALMON SOUP


500g salmon filet
3 potatoes
2 carrots
1 leek
2 fish bouillon cubes
1 l water
For taste white pepper and dill

Let water to boil and put inside a bouillon cubes. Add chopped carrots and let to boil 10min. Add potatoes and rings shopped leek. Boil a bit until veggies are soft. Remove salmon filet skin, cut into pieces and add to pot. When the soup is up to boil, take it away from the heat, cover the put with cover and let it be for 5min. During that time the fish will get smoothly ready and stay juicy. When you serve the soup spread dill on it. It will be a great lunch or dinner.




05 - 11 JAN 2009

GERBEL’S LOW-FAT so to say LASAGNE

Today i did a funny cooking, i bough ground chicken meat,
can crushed tomatoes and did something similar as lasagne.
All other ingredients i had at home already.


1 can crushed tomatoes
0,2 l tomato juice
1 onion
1 garlic pieces
1 cube frozen spinach
300g ground chicken meat
4 lasagne plates
some chili powder, salt, pepper

Heat the oven till 225°C. Chop onions and garlic into very small pieces. Put ground chicken meat, onions, garlic on pan and brown the meat. Then put tomatoes into pan, stir and cook for short time. Then add the chili powder, a bit salt and pepper like you think is good for you. Defrost the spinach cube and cut it into pan with the mixture (i just had it in my freezer, thought it might suit there). Then add tomato juice and cook for a while. Take a oven form, put some of the mixture into form, put lasagne plate, then some mixture again and again lasagne plate and on top the mixture that these plates are nicely covered. Put the form into oven for 30-40min till its ready.
PS! It is better to serve it from the same form you are cooking it. I had 2 forms, so i served one of them today and tomorrow perhaps i will eat the second one.




29 DEC 2008 - 04 JAN 2009

CHOCOLATE-TOFUCAKE

(4 servings)

100g chocolate
1 banana
1 tbsp honey
1 tsp cacao
500g tofu

Melt chocolate in the top of a double boiler or in the microwave. Mix all indigents through until nicely combined. Put the mass into cooking form and then into a freezer. When you need it then take it out and put it into usual fridge and serve 2-3 hours later. I make the cake when i dont have time to prepare it in the same day when i expect guests.



15 - 28 DEC 2008

COTTAGE CHEESE OMLET

(1 serving)

3 eggs (1 whole and 2 egg whites)
0,5 cups lowfat milk
1 tbsp cottage cheese
salt, peper, fresh spices and oil for frying

Whisk eggs, add cottage cheese and mix well until combined. Add milk and all spices. Heat oil in nonstick skillet. Pour mixture into pan and fry 5-6 minutes till its ready. Good for breakfast!



08 - 14 DEC 2008

CHOCOLATE-BANANA SMOOTHIE

(4 servings)

3 bananas
4 balls chocolate icecream
400ml lowfat milk
8 leaves fresh mint

Put all ingredients into blender and blend until smooth.
Serve at once.



01 - 07 DEC 2008

VEGETABLES IN OVEN
(lovely light dish)
(8 servings)

2 (1 lb) bags fresh broccoli and cauliflower florets
4 tsp extra-virgin olive oil
3/4 tsp Salt
1/4 tsp black pepper
2 tbsp slivered almonds

Preheat oven to 425 F degrees. Spray a larged rimmed baking sheet with non stick spray. Combine the broccoli, cauliflower, salt, and pepper in a large bowl. Toss to coat. Spread the vegetables on the baking sheet. Roast until golden brown and tender, about 25 min, turning once halfway through the cooking time. Mean while, place the almonds in a small nonstick skillet and set over medium heat. Cook, shaking the skillet occasionally, until lightly toasted 5-6 min. Transfer the vegetables to a large bowl. Sprinkle with the almonds. serve at once or let stand at room temp up to 2 hours.



24 - 30 NOV 2008

HOT MILK WITH RASPBERRIES

1 ½ dl skim milk
1 tbsp lemon juice
1tbsp raspberry jam
Fresh or frozen raspberries

If you cant get any sleep then try this one :)
Mix lemon juice and jam in the glass, pour on hot milk and put on
top the rasberries.



16 - 23 NOV 2008

GUACAMOLE

Great protein rich sauce for dipping.

2 avocados
½ lemon, juiced
2 tbs chopped onion
½ tsp salt
2 tbs olive oil

Cut the avocados into halves. Remove the seeds, and scoop out the pulp into a small bowl. Use a fork to mash the avocado. Stir in lemon juice, onion, salt, and olive oil. Cover the bowl, and refrigarate for 1 hour before serving.

The name guacamole comes from Mexican Spanish  via Nahuatl
ahuacamolli, from ahuacatl (="avocado") + molli (="sauce").



10 - 16 NOV 2008

QUESADILLA WITH HAM AND CHEESE

(1 serving)

2 tortilla
4 slices chicken filee ham
4 silces low-fat cheese

Place ham and cheese on one tortilla. Place another tortilla on top. Cook tortilla for 10 min in 185°C oven. Take it out and let it cool down a bit before you cut it into sectors. Serve with salsa.



27 OCT - 09 NOV 2008

BAKED APPLES
(Estonian National Dish category)

Apples
brown sugar
cinnamon
butter
Served with:  vanilla ice cream or custard

Using a long knife or a coring tool, core washed apples. Leave the bottom of apples intact to create a cavity. Mix sugar and cinnamon. Place apples upright and close together in a buttered baking dish.
Fill each cavity with sugar and cinnamon mixture.
Bake at 200°C untiltender, for 25-40 minutes depending on the type of apples used.  Serve with vanilla ice cream or custard.



20 - 26 OCT 2008

CURD CAKE

Very low calories, full of protein

200-250g 0,1% curd
1tsp couscous
1 egg white
cinnamon
Liquid Splenda (sweetener)

Mix all indigents through until nicely combined. Take small cooking form and put under a non-stick paper and pour the mass into it. Cook the cake in 200°C oven about 30-40min till its ready. You may always use also apple pieces inside, on top the almonds slices etc.



13 - 19 OCT 2008

PEANUT BUTTER BANANA WRAP
(1 serving)

1 Whole Wheat Low-Carb Tortilla (wrap)
1 small (6" to 6-7/8" long) Banana, fresh
1 tbsp Peanut Butter, smooth style

Spread 1 tbsp peanut butter on the whole wheat wrap. Peel the banana and roll it into the wrap. Enjoy!
To make it even more lighter use instead of peanut butter the low-fat curd  as i used to do.



29 SEP - 12 OCT 2008

CARROT PUDDING - do it for this weekend and invite friends over :)
(6 servings)

1.5 cups carrots finely shredded
1/8 cup honey
1/4 cup raisins
2 large eggs
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla

Use a food processor to finely shred the carrots. Once you have the correct amount of carrots, place all the ingredients except the raisins in the food processor and pulse until well blended. Stir in the raisins. Cook at 350 degrees for 30 to minutes in 6 individual ramkins.

1 serving: 90 kcal, 2g fat, 2g fiber.



22 - 28 SEP 2008

CINNAMON APPLES
(1 serving)

1 cup sliced apples
1 tsp ground cinnamon

Cut up apple(s) into slices. Put tsp. of cinnamon on top and shake
in bowl. Serve.
Takes 5 minutes and packs lots of energy!
Did you know that cinnamon is good for fat loss.



25 AUG - 21 SEP 2008

COTTAGE CHEESE PANCAKE
(2 servings)

1/2 cup fat free cottage cheese
4 egg whites
1/2 cup old fashioned oats
tsp vanilla extract or maple flavoring (optional)

Put all ingredients in blender (begin with egg whites). Blend until combined into a batter. Heat non-stick skillet over medium heat. (Use a little non-stick cooking spray to help keep from sticking). Pour onto skillet in silverdollar sized pancakes & allow to cook until small bubbles form (about 4-5mins) then flip & allow to cook an additional 4-5 mins. Makes approx 6 pancakes.
Serve with sugar free maple syrup.



ICY BANANA'S
Put also some snacks to freezer for healthy snacks for upcoming week :)
(1 serving)

The only ingredient is bananas! Just peel and slice into bite size pieces, put in a bag that seals, and put in the freezer. They make a delicious snack any time of the day, and they are healthy! Freezing them also seems to enhance the flavor! Enjoy. You can use as many bananas as you want and they keep for a long time!



18 - 24 AUGUST 2008

POWER PIZZA, HEALTHY AND FIT
(4 servings)

2 whole wheat pita breads
½ cup prepared low-fat pizza sauce
1 6oz can light tuna packed in water, drained
1 cup frozen broccoli, thawed
½ cup jarred roasted red peppers, chopped
4 oz low-fat goat cheese
2 tsp dried pizza spice of 1 tsp dried oregano, ½ tsp dried basil
and ½ tsp dried marjoram

Preheat oven to 350F. Line a rimmed baking sheet with foil. Using scissors, trim around the diameters of the pita breads to split them into two rounds. Spread the rough side of each round with 2 tbsp of pizza sauce. Top each round with a quarter of the tuna, broccoli, red peppers, goat cheese and pizza spice. Bake for 7 to 9 min. Let cool and serve. Calories per serving:
205 kcal, fat 4g, carbs 25g, fiber 5g, sugar 3g, protein 20g.



11 - 17 AUG 2008

BEEF ROLLS WITH CARROTS
Just this weekend made a tasty beef rolls - great for snacks too.

600g beef filet (without fat)
6-8 whole carrots (according how many rolls you make)
1 onion
2 garlic pieces
3 sundry tomatoes in oil (3 pieces from can)
Salt, pepper
Sticks for fix the rolls

Cut beef crossways to fiber into finger wide slices; place each beef between plastic wrap and lightly pound with flat side a bit thinner that you could roll them. Sprinkle salt and pepper over, place whole carrot to each slice and roll them up, fix rolls together with sticks. Put a pan to stove, cut onion, garlic to pan (cut bigger pieces), add sundry tomatoes (you get some of oil as well). Place rolls to pan and brown them in all sides. Add water and stew them about 1 hour. In between I changed water to get rid of some of the grease. An hour later take rolls out and put them stand for 10 min. All other indigents from pan throw away. Take sticks out and cut rolls into nice slices. It suits for separate
snacks or for the main course with brown rice and salad.



4 - 10 AUG 2008

CAULIFLOWER WITH MINCED MEAT AND CHEESE
(4 servings)

600g cauliflower
300g minced turkey or chicken
150g grated light cheese
1 vegetable bouillon cube
100g green onion (leek)
200g milk (skim milk)
100g unsalted / low-fat yogurt
3 eggs (you may use 1 whole and 2 egg whites)
1 tsp oil
Sugar, salt, pepper, ketchup, minced meat spice and/or some
other spices/herbs in your taste

Boil cauliflower a bit softer. Brown minced meat. Cut up leek. Make a sauce: beat eggs, throw in half of the leeks, yogurt and milk, and flavor that. Grease baking form with oil and fill it up with half of the cauliflower. Second layer put minced meat, then rest of the leeks and half of cauliflower again. Pour it over with sauce and sparkle grated cheese on top. Bake 150°C oven for 20 min till the cheese gets brownish.




28 JULY - 3 AUG 2008

APPLE CAKE
(hey, its apple season now, enjoy apples in any kind of form :) )

3-4 large apples
2 cups flour
2 tbsp farin sugar + few drops liquid Splenda
1 cup kefir
1 tsp oil for greasing (use a grease-proof paper as well)
Bread crumb
2 eggs (1 whole and 1 egg white)
1,5 tsp baking powder
Cinnamon

Heat the oven till 225°C. Grease cooking form with oil, sprinkle from
with bread crumb. Peel apples and cut into slices. Stir all together into even pastry and pour into cooking form, smooth even on top. Spread apple slices on top of cake and sprinkle cinnamon on top. Cook the cake about  30 min till its ready.



21 JULY - 27 JULY 2008

CURD WITH CUMIN


500 g low-fat curd
100 g unsalted/ low-fat yogurt or if you want a bit greasy then
use sour cream
cumin seeds
salt

Add the yogurt or sour cream and steamed cumin seeds to the curd. Season with salt. Use as sandwich spread, or with boiled potatoes.



30 JUNE - 6 JULY 2008

CHICKEN - COTTAGE CHEESE STEAKS

500 g chicken minced meat
200 g cottage cheese
1 onion
2 garlic pieces
1 egg
Salt, pepper
breadcrumb

Chop onion and carlic. Mix miched meat with cottage cheese. Mix all together with egg, salt, pepper. Mold from the mix small steaks, birl steaks in breadcrumb and fry them gold brown. I, instead of frying, put ready mold steaks into oven on grease-proof paper (dont use any oil) and brown them that way.



23 - 29 JUNE 2008

YOGURT JELLO CAKE

1 liter low-fat Yogurt (strawberry or sth else)
0,5kg low-fat curd or cottage cheese
50g gelatin or 1 package sugar-free Jello
0,5 cup boiling water (for mix the gelatin)
1-2 packs of biscuits
Any kind of berries for great taste

Mix the gelatin or sugar-free Jello envelope with the 0,5 cup boiling water until dissolved. Mix the yogurt and curd/cottage cheese together in one big bowl and chop half of biscuits also there. Chop or put some berries also into bowl. Stir the jello/water mixture into the bowl until well mixed. Than take a cake form and cover form with cling-film. Pour the mix into form. Cover the bottom of the cake with whole biscuits.
Refrigerate until set, between 2 and 3 hours.
Easy to make. Its light and less calories for summer! :)





16 - 22 JUNE 2008

HONEY SCONES
(Estonian National Dish category again)

200 g honey
3 dl water
1 kg rye flour

Add the water and rye flour to the honey. Make dough, allow it stand, shape small scones and bake in the oven. Serve with milk.



9 - 15 JUNE 2008

BOILED VEGETABLES IN SOUP STOCK

800 g beef
1 kg potatoes
400 g turnips
400 g carrots
2 onions
salt

Boil the beef, potatoes, sliced turnips, carrots and onions in a little water. Season to taste with salt. Serve with the stock or use the stock as a sauce. Green salad as accompaniment.

This is a typical Estonian National Dish... though the original recipe has pork instead of beef ;)



2 - 8 JUNE 2008

CAULIFLOWER SALAD

1 large cauliflower, chopped
4-5 stalk celery, chopped
6-8 green onions, chopped
3-4 hard boiled eggs, chopped (you may use also 1-2 whole
                      eggs and 2-3 egg whites)
¼ cup light mayonnaise
2 tbsp apple cider vinigar
1 tsp mustard
Rosé pepper, finger full
Sea salt and pepper to taste

Mix all ingredients in a large bowl and serve chilled.
Good to prepare when friends are coming over.



26 MAY - 1 JUN 2008

EGG WHITE AND SPINACH OMELETTE (1 serving)


4 egg whites
½ cup frozen chopped spinach
1 oz fat-free cheese
½ cup marinara sauce

Scramble the first three ingredients in an omelette pan over medium heat. Top with marinara sauce and serve.

Calories: 200 (fat 1.5g, carbs 24g, protein 22g)



19-25 MAY 2008

POTATO AND EGG WHITE SALAD (1 serving)

1,6 oz potato, cooked
4 hard-boiled egg whites
1 tbsp fat-free mayonnaise
1 tbsp mustard
Pinch of dill weed
Pinch of paprika

Dice potatoes and egg whites. Stir in seasoning and serve.
Calories: 110 (fat 1g, carbs 28g, protein 17g)



12-18 MAY 2008

CURRIED TUNA SALAD

1 pouch chunk white tuna in water
2 tbsp finely chopped onion
1 stalk celery, minced
1/4 cup reduced-fat mayonnaise
1/2 tsp carry powder
2 lettuch leaves
4 large tomato slices
3 slices of toast bread

In a medium bowl, mix tuna with onion, celery, mayonnaise, and curry powder. Spread half of the mixture on two slices of toast. (Save the  remaining tuna salad for another sandwich.) Top with lettuce and tomato. Place one slice on top of the other with the spread sides facing up and place the 3rd bread slice on top. Another each corner of the sandwich with a toothpick. Cut sandwiches into fourths on the diagonal. Serve.



5-11 MAY 2008

WHOLE WHEAT APPLESAUCE PANCAKES

High in fiber and low in fat-- a great way to start you day!

1 and 1/4 cups whole wheat flour
9 teaspoons of artificial sweetener (equal ~ 2 Tbsp of real sugar or use farine sugar)
2 tsp baking powder
1/2 tsp salt
1 beaten egg
1 cup skim milk
2 tbsp applesauce

Mix all ingredients and cook on hot skillet.



28 APR - 4 MAY 2008

OATMEAL COOKIES


300 g toasted rolled oats
1 cup sugar or some splenda
200 g margarine, softened
3 eggs, at room temperature (1 whole and 2 egg whites)
1 tsp baking powder

Mix margarine and sugar/splenda until fluffy. Add eggs, mix well. Add oats and baking powder and mix well. Let mixture stand for half an our. Using a spoon, place mixture onto a baking sheet lined with waxed paper. Be sure to leave approximately 2 cm between each cookie. Bake for 8-10 minutes at 200°C or until lightly brown. Remove cookies and place them in a single layer on an even surface to cool.



21-27 APRIL 2008

CHILI
(That's my favorite)  :-)

0,5 l Water
2 cans crushed tomatoes
0,5 l tomato juice
2 cans red beans
1 teaspoon chili powder
1 onion
2 garlic pieces
1kg ground beef
and then spaghetti if you want that in it, salt to taste,
and pepper to taste, also tabasco sauce, and corn chips
shredded cheese if you want to put it on top

Chop onions and garlic into very small pieces. Put ground beef and onions in pot/pan whatever, and brown the beef. When beef is brown, pour off grease (liquid fat from the cooked beef). Then put tomatoes into pan with beef, onion & garlic, stir and cook for short time. Then add the chili powder, about one teaspoon, into pan. Then put salt and
pepper like you think is good into pan. Then add tabasco sauce,
about one teaspoon. Cook short while (1-2 minutes). Then add tomato juice, water and beans. So finally you just continue to cook the chili on low to medium heat, stirring it occasionally, until it is hot enough, and until you are ready to eat. Stop cooking it about 5 minutes before you want to serve it. Offer it with the corn chips and some small sandwiches, or cut vegetables, like celery, carrots, etc. are fine.
* I usually eat it with steamed veggies and you will get quite many servings.
Hommikueineks:

BANAANI OMLETT
(1 portsjon)

1 banaan, kahvliga purustatud
1 terve muna
2 munavalget
1 tl mett
Õli praadimiseks (spray versioon)

Sega ained kokku ja tee ülepanni pannkook. Kuna ma ananassi ka armastan, siis panen peale natuke tükeldatud ananassi. Maitseb nagu pannkook.


Magustoiduna:

MEEBANAAN
(2 portsjoni)

1 banaan
1 tl mett

Lõika banaan 1cm seibideks. Pane küpsetuspaber ahjuplaadile ja aseta seibid paberile. Tilguta mesi seibidele. Pane ahju ja grilli 10-12 min.

Võta 1 portsjon banaani omleti aineid ja tee 4-6 väikest pannkooki sellest. Jaga pannkoogid kahele taldrikule ja jaga ahjus valmis saanud banaaniviilud peale. Kui soovid, siis võid ekstra naudinguks pannkooke serveerida natukese vanilje jäätisega.
Nammi.
For breakfast:

BANANA OMELET
(1 serving)

1 banana, smashed with fork
1 whole egg
2 egg whites
1tsp honey
Oil for fry (spray version)

Mix all ingredients together and make a big pancake. As I love pineapple then I put some pieces of pineapple on top and it tastes as pancake.


As a dessert:

BANANA HONEY
(2 servings)

1 banana
1 tsp honey

Slice banana into 1cm pieces and put them on oven plate covered with baking paper (easier to manage), then put honey on top. Put them to oven and grill about 10-12min.

Take 1 serving banana omelet ingredients and make 4-6 small pancakes of it. Place pancakes on 2 plates and divide the oven banana slices on top. If you want you can serve it also with little vanilla ice-cream for extra pleasure.
Nammy.
APRIL 2010

I have for you today something for the breakfast or you may use it as dessert in the evening.
I was so tired of normal omelet in the morning that I had to think out something different.
Also I love pancakes but because of my diet I never eat them. So, here is my solution.
BananaOmelet
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BAKED TILAPIA WITH PINK PEPPERCORNS

4 fillets tilapia
salt and pepper to taste
1 tsp pink peppercorns
4 slices lemon
1 tsp extra virgin olive oil
2 tbsp chopped fresh dill

Preheat the oven to 175 degrees C. Lightly grease a baking dish. Season the tilapia fillets with salt, pepper and pink peppercorns. Arrange the seasoned fillets in the baking dish. Place a layer of lemon slices over the fish fillets. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish is ready.
Serve tilapia with any kind of salade and rice or potato if wanted and spread dill on top of the fish.
MAY 2010

This month I found fish as a great dish. Also very good for my precontest diet. Here is one of my favorite fish dish.
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AHJU TILAPIA ROSEEPIPRAGA

4 tilapia fileed
Soola ja pipart maiseks
1 tl roseepipart
4 sidruniviilu
1 tl extra virgin oliivõli
2 spl hakitud värsket tilli

Eelkuumuta ahi 175C kraadini. Määri ahjuvorm kergelt õliga. Maitsesta tilapia fileed soola, pipra ja roseepipraga. Pane fileed ahjuvormi, peale pane sidruniviilud.
Küpseta ilma katteta 15-20 minutit eelkuumutud ahjus, või niikaua kuni kala on valmis.
Serveeri tilapia fileed koos salati, riisi või keedukartulitega (soovi korral) ja puista till ka fileedele.
tilapia
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ESTLANDSE ZUURKOOL

1 kilo zuurkool
700 g licht gezouten varkensvlees
100 g gerst
2 tomaten
Zout

Kook de zuurkool met een beetje water, dan doe gespoelde gerst en de vlees op de zuurkool. Kook/stoof het gaar, roer het af en toe. Doe er zout. Doe de klaar zuurkool op een platte schaal met vleesschijfjes. Garneer met tomaten en kruiden. Serveer met gekookte aardappelen.
MULGIKAPSAD

1 kg hapukapsaid
700 g kergelt soolatud, pekiga läbikasvanud sealiha
100 g odratangu
2 tomatit
soola

Pane kapsad vähese veega keema, peale pane pestud tangud ja liha. Hauta pehmeks, vahetevahel segades, lisa sool. Kapsad aseta vaagnale, juurde lõika viiludena liha. Kaunista tomati ja hakitud maitserohelisega. Serveeri keedetud kartulitega.
ESTONIAN SAUERKRAUT

1 kg sauerkraut
700 g slightly salted pork
100 g barley grits
2 tomatoes
salt

Boil the sauerkraut in a little water, on the top place the washed barley and the meat. Stew until soft, stirring now and then. Add salt. Place the sauerkraut with the sliced meat into a bowl. Garnish with the tomatoes and chopped herbs. Serve with boiled potatoes.
JUNE 2010

Today I have for you an Estonian sauerkraut recipe as this was my school work and had it translated already, even into Flemish. I know, I know, its our usual Christmas food in Estonia but here in Belgium they eating sauerkraut putting it in between  sandwich with mustard and sausage.
Guy likes to eat it on Saturday mornings ;) lol
KAERAHELBEKÜPSISED
(Eesti Rahvustoit)

300 g röstitud jämedaid kaerahelbeid
1 dl pruuni suhkrut
1 spl mett
200 g küpsetusmargariini
3 muna (toatemp.)
1 tl küpsetuspulbrit

Vahusta pehme margariin suhkruga kohevaks, lisa mikserdades ükshaaval toasoojad munad. Sega lusikaga juurde kaerahelbed ja küpsetuspulber, lisa mesi ja lase taignal umbes pool tundi seista. Tõsta dessertlusika abil küpsetuspaberiga kaetud ahjuplaadile väikesed kuhjad, jättes neile paarisentimeetrised vahed. Küpseta 200°C juures 8-10 minutit või kuni pind on kergelt pruunistunud. Tõsta siledale alusele ja lase täielikult jahtuda.
DECEMBER 2010


OATMEAL COOKIES
(Estonian National Food category)

300 g toasted rolled oats
½  cup sugar (brown)
2 tbsp honey
200 g margarine (softened)
3 eggs (room temperature)
1 tsp baking powder

Mix margarine and sugar until fluffy. Add eggs, one at time, mixing
wellafter each. Add oats and baking powder and mix well. And then a bit honey. Let mixture stand for half an hour. Using a spoon, place mixture onto a baking sheet lined with waxed paper. Be sure to leave approximately 2 cm between each cookie. Bake for 8-10 minutes at 200°C or until lightly brown. Remove cookies and place them in a single layer on an even surface to cool.
oatmeal_cookies_estonia
calffilet_carrots
CALF FILET FILLED WITH CARROTS
Very quick and easy meal :)

250g one big calf filet
2 carrots
a bit oil to fry
salt en peper

Cut the carrots a bit thinner and spice up the calf filet. Then rol up the filet putting carrots in between. Now, fry the calf rol on pan in all sides and put it to oven (200C) for around 30-40 min. And ready it is. I had it with cucumbers but you can use whatever rice and some salad on a side. Bon appetit :)
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VANILLA MILK JELLY WITH APPLE
my little creation ;)

4 sheets gelatin
a bit splenda
1 tsp vanilla sugar
1  vanilla stick
1 tsp cinnamon
250 ml milk
1 cup water to disolve the gelatin

Put the gelatin sheets into cold water. Heat up the milk with 1 tsp vanilla sugar and vanilla. Take milk from the heat and add gelatin sheets to milk, stir well.
Make apple slices, you can make them even smaller (then you see on the pic), then its easier them to eat afterwards in the jelly. Anyhow, put some water to pan, then put apple slices, add splenda and cinnamon. When apples are soft, take them off from heat and divide them into little bowls. Pour milk on top and put them to fridge. Jelly sets quickly and it will be low calorie dessert for you :) I liked it, though my husband wasnt so fan of it, he doesnt like the milk part ;) lol
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milk_jelly_apple
MARCH 2011


BANANA and COTTAGE CHEESE PANCAKE
1 serving :)

3 eggs (1 whole and 2 eggwhites)
coconut oil for frying
1 banana
2 tbls cottage cheese

Whisk eggs, add cottage cheese and smashed banana, mix well until combined. Heat oil in nonstick skillet. Pour mixture into pan and fry on low heat till its ready. Very easy and good for breakfast!
See the link about the health benefit of coconut oil.
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Banana_cottage_cheese_pancake
NOVEMBER 2011

CHOCOLATE MOUSE


200 ml eggwhites (about 6 eggs)
6 tbs sugar
120 g pure chocolate

Whip the egg whites in a bowl with sugar until they are foamy and beginning to hold a shape. Melt the chocolate in microwave. Once the melted chocolate has cooled slightly, mix the chocolate with egg whites in 2 times. Spoon mousse into one big or several small serving bowls, decorate mousse with cacao powder and place in the fridge for at least four hours.
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chocomousse
DECEMBER 2011

CHOCOLATE TOFU MOUSE


Block of soft tofu (i had 349g block)
100 g pure chocolate chips

Take the block of tofu and whip it up as much as possible, then melt the chips in microoven, mix together, devide them in
3 small bowls and place in fridge to set for at least 1 hr. Very easy recipe :) .. It will be our dessert in Christmas eve  :)
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tofuchocolademouse
*    *    *    *    *
JANUARY 2011

Happy new year to all and enjoy the late CHRISTMAS CAKE


370 g mix of nuts (cut into quarters)
250 g dryed fruit (ananas, papaya) (cut into quarters)
200 g dryed datels (cut into quarters)
100 g raisin
100 dl brown sugar
2 dl flour
2 ts baking powder
4 eggs
0,5 dl konjak or rum


Mix all nuts, fruit, datels and raisins in big bowl, add sugar and then already mixed together flour and baking powder. Last add konjak and wisped eggs. Take one 1,5 l cake form and put the nonstick baking paper into, then its easier to take the cake out afterwards. Place the mixture into the prepared cake forms, pressing to even. Bake it around 1 hour preheated oven (175 degrees C).
Remove from oven and place on a wire rack to cool. Take it out from form when its cool. To store, cover with plastic wrap or aluminum foil. This cake is best after being stored for a couple of days. Will keep for about 2 weeks at room temperature or for a couple of months in the refrigerator. Cut into small slices with a sharp knife.
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JANUARY 2013

OATMEAL COOKIES WITH PEANUT BUTTER, PROTEIN POWDER AND DATTELS


300 g toasted rolled oats
2 servings of protein powder (i used cappuccino taste, vanilla or chocolate would be also good)
2 tbsp peanut butter
50g soft margarine (I used Becel light margarine) didnt measure it really but proximately ...
3 eggs (room temperature)
1 tsp baking powder
10 dattels
½  cup water

Mix margarine, eggs, then add oats, baking powder, put everything in and mix well. Use your hand, mixes better, it will be sticky mix. Add water if the mix is too try. Take kitchen plastic and rol mix into rolls to be able to put them to fridge to set, after half an hour take rolls out and cut into 1cm slices and place them on baking sheet lined with waxed paper. Bake for 15-20 minutes at 200°C or until lightly brown. Remove cookies and place them in a single layer on an even surface to cool.
oatmealcookies_protein
MARCH 2013

I dont have any special recipes lately to put up but let me write you down some links of recipe websites  what i check and get inspiration for my meals if i want to do something different then usual. Many times i modify some recipes using a bit different ingredients. If i have time i like to test things. Perhaps you will find also one nice site for the future to get inspired:

Dutch Njam.tv
Kidney friendly diet recipes
Estonian Kokaraamat.ee
Estonian Toidutare.ee

Jamie Oliver.com UK
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