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Hladní po tréningu? Inšpirujte sa
Výdatný bežecký tréning si žiada doplnenie energie. Tentoraz potešíme milovníkov rýb aj maškrtníkov.
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Šťavnatý losos so syrom a jogurtom
Rozpis na 2 porcie
2 malé filety z čerstvého lososa v bio kvalite aj s kožou
1 biely grécky jogurt bez tuku
1 PL olivového oleja
1 ČL hrubozrnnej horčice
4 plátky citróna
4 veľké tenké plátky tvrdého syru so zníženým obsahom tuku
čierne korenie
soľ
Postup
Filety umyjeme, osolíme, okoreníme a poukladáme kožou smerom dole na plech vystlaný papierom na pečenie. Pripravíme si dressing tak, že v malej miske zmiešame jogurt s olivovým olejom a horčicou. Filety rovnomerne potrieme dressingom, prikryjeme plátkami syra, na ktoré poukladáme plátky citróna. Vložíme do rúry vyhriatej na 190 stupňov a pečieme asi 25 minút. Podávame s uvarenou ryžou natural a hráškom duseným na pare alebo čerstvým celozrnným pečivom a vašim obľúbeným zeleninovým šalátom.
Čas prípravy: 35 minút
Poznámka: Mastné druhy morských rýb sú bohatým zdrojom poly-nenasýtených esenciálnych mastných kyselín, najmä typu omega-3. Výborným zdrojom omega-3 mastných kyselín je aj mleté ľanové semeno, avokádo alebo vlašské orechy. Čiže, ak nechcete z akéhokoľvek dôvodu konzumovať ryby, zamerajte sa na dostatočný príjem spomínaných potravín.
Celozrnné palacinky s tvarohovo-malinovou omáčkou
Rozpis na 2 porcie
2 šálky celozrnnej hladkej múky
2 a ½ šálky (rastlinného) mlieka
¼ ČL soli
1 celé bio omega-3 vajce
Tvarohovo-malinová omáčka
½ šálky nízkotučného tvarohu
1 biely grécky jogurt bez tuku
1 PL javorového sirupu
1 PL ľanového oleja
1 balenie vanilkového cukru
1 šálka čerstvých/mrazených malín
niekoľko malín na ozdobu
Postup
V hlbokej nádobe rozmiešame rastlinné mlieko so soľou a vajcom. Šľaháme metličkou a pridávame múku. Necháme pár minút postáť. Zatiaľ rozohrejeme plytkú panvicu s nelepivým povrchom. Malou naberačkou naberáme cesto a lejeme ho na rozpálenú panvicu. Nakláňaním panvice cesto rovnomerne rozlejeme po jej povrchu. Opekáme z každej strany do zlatista asi 3 minúty. Hotové palacinky potrieme pripravenou omáčkou, zrolujeme a ozdobíme malinami.
Príprava omáčky
Všetky ingrediencie spolu dohladka rozmixujeme vo výkonnom mixéri.
Čas prípravy: 35 minút
Poznámka: Toto je niečo pre maškrtné jazýčky! Zdravšia verzia klasických palaciniek, ale s vyšším obsahom vlákniny a zdravých tukov.
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8.2.2021 /
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Fit Hit / Autor: Ivana Mesárošová, Igor Bukovský / Foto: Bigstock
Zdielať článok na Facebooku
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NAJČÍTANEJŠIE
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