Ako na desiaty pre školákov - slané varianty

Napísal NATUREHOUSE 04. september 2019

Doby, kedy školské desiaty tvorili dva krajce chleba a niečo medzi tým, sú už dávno preč. A to je jediné dobre. Na druhej strane od bežného prijateľného chleba sme sa posunuli k farbenému pečivu plnému chemických látok a aróm, a to nie je pre častú každodennú konzumáciu vhodné.

skolska desiata

Zvlášť nie vtedy, ak náš potomok rastie nielen do výšky, ale aj do šírky. Potom hľadajme radšej iné varianty desiaty. Na niektoré z nich sa v tomto článku zameriame.

Domáce nátierky

Ak si však desiaty bez pečiva neviete predstaviť, potom radšej vyhľadávajte celozrnné varianty typu grahamové bagetky, celožitný chlieb alebo domáci kváskový chlieb. Odložme propagované margaríny a vytvárajmesi domáce nátierky z byliniek, tvarohu, čerstvých syrov typu Cottage, Ricotta, Lučina, žervé alebo kozích syrov. Občasný prídavok v podobe vareného vajcia, trochy výberovej alebo sušenej šunky alebo obyčajných rybičkových nátierok zo sardiniek alebo tuniaka nie je na škodu. Samozrejmosťou je niekoľko lístkov rukoly alebo iného šalátu, cherry paradajky, tyčinky z pokrájanej mrkvy alebo plátok avokáda.

Hummus

Avšak ani každodenné mliečne desiaty nie sú ideálne. Vyskúšajte malý domáci experiment s obyčajnou plechovkou akýchkoľvek strukovín. Tiež ste z prázdninových ciest podľahli čaru orientálneho hummusu a viete, že s humusom s jedným ,, m "nemá vôbec nič spoločné, ba práve naopak, je chuťovo vynikajúci? Potom prepláchnite obsah jednej plechovky cíceru alebo šošovice či akýchkoľvek fazulí, pridajte do mixéra, dodajte trochu olivového oleja, soli, korenia, cesnaku, byliniek, citrónovej šťavy a prípadne i lyžičku sezamovej pasty Tahini (je to na trhu najdostupnejšia verzia tzv. orechových či semienkových masiel vysokej výživovej hodnoty). A to je všetko. Stačí len rozmixovať a dochutiť.

Nakupujte zdravo

„Pokiaľ si na vlastnú výrobu strukovinových nátierok netrúfate alebo bojujete s časom, najskôr si ich nakúpte v predajni zdravej výživy. Predávajú sa pod názvom Desiata a pre deti vyzerajú ako lákavé jaterničky. Môžu sa miešať s rôznymi druhmi surovej alebo aj podusenej zeleniny, s hubami a pod. Preferujeme druhy, ktoré nie sú vyrobené zo sóje. Ani tá nie je pre častú konzumáciu vhodná,“vraví  Bc. Petra Húsková, hlavná výživová poradkyňa NATURHOUSE pre SR, www.naturhouse.sk.

Nezabudnime tiež na skvelé avokádové nátierky! Tieto strukovinové a avokádové kašičky nemusíte obmedzovať len na použitie formou nátierok na pečivo. Taký pečený sladký zemiak, rozrezaný a natretý korením s olivovým olejom a potom pokrytý zmesou ochutených strukovín je naozaj delikatesa! Neostýchajte sa nimi občas nahradiť ani tradičné obvyklé prílohy typu ryža, zemiaky, cestoviny.

Čo ak je náš potomok skôr na slané čipsy či hranolky? Čo keby sme uzemnili jeho spolužiakov verziou zelerových alebo batátových hranoliek pečených v rúre? Sú veľmi chutné, vhodné hlavne pre tie deti, ktoré sú od malička učené, že nevyhnutný základ nášho jedálnička je zelenina. Bez tej to totiž ani v dospelom veku zdravo nevymyslíme.

 

 

NÁTIERKA Z ČERVENEJ ŠOŠOVICE

Ingrediencie: 40 g červenej šošovice, lyžica olivového oleja, 10 g mrkvy, 10 g cibule, cesnak, soľ, citrónová šťava

Postup: Na oleji orestujeme na kocky nakrájanú cibuľu, pretlačený cesnak, nahrubo nastrúhanú mrkvu. Pridáme prepláchnutú červenú šošovicu a restujeme asi päť minút. Všetko zalejeme 100 ml horúcej vody a spoločne varíme asi 20 minút, kým sa voda nevyvarí. Necháme vychladnúť. Potom dochutíme soľou, cesnakom a citrónovou šťavou.

HUMMUS Z CÍCERA

Ingrediencie: Plechovka cíceru (400 g), 2 lyžice olivového oleja, 1 strúčik cesnaku, šťava z ½ citróna, 2 lyžice sezamovej pasty Tahini (nie je nutné), zelenina na ozdobu

Postup: Cícer zlejte a prepláchnite čistou vodou. Cesnak nakrájajte najemno. Cícer, cesnak, olivový olej a citrónovú šťavu dajte do mixéra a mixujte, až vznikne hladká zmes, potom môžete ešte pridať sezamovú pastu Tahini a mixovať dohladka. Hummus podávajte s kváskovým chlebom, toastami FIBROKI a čerstvou zeleninou.

BATÁTOVÉ HRANOLČEKY S GUACAMOLE

Ingrediencie: 1 stredný sladký zemiak, hrsť šalvie, rozmarínu, tymiánu, hlavička cesnaku, soľ, čierne korenie, olivový olej

Dip: avokádo, lyžica citrónovej šťavy, strúčik cesnaku, jarná cibuľka, soľ, cherry paradajky

Postup: Zemiak dôkladne umyte a nakrájajte na tenšie plátky. Rozprestrite na plech vyložený pečiacim papierom. Pridajte bylinky, rozobratý cesnak na strúčiky, posypte soľou, korením a postriekajte olivovým olejom. Pečte asi 30 minút v predhriatej rúre.

Na dip olúpte avokádo. Dužinu rozmixujte s citrónovou šťavou, cesnakom a cibuľkou. Dochuťte soľou, citrónovou šťavou a nakoniec vmiešajte nadrobno nakrájané paradajky.

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