Zdrav obrok – Dan 1: Lososova skleda z avokadom in kvinojo
✅ Sestavine (za 1 porcijo):
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100–150 g svežega fileja lososa
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½ skodelice kuhane kvinoje
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½ avokada
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1 pest mlade špinače ali rukole
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1 manjša korenčka (naribana)
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½ rdeče paprike (narezana na trakce)
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1 žlica olivnega olja
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½ limone (sok)
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sol, poper, česen v prahu po okusu
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sezamova semena (po želji)
Priprava:
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Skuhaj kvinojo po navodilih na embalaži. Običajno razmerje je 1:2 (kvinoja : voda). Kuhaj približno 15 minut oz. dokler ni mehka.
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Lososa začini s soljo, poprom in česnom v prahu. Popeci ga na žlici olivnega olja na srednji temperaturi, približno 3–4 minute na vsaki strani (odvisno od debeline).
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Pripravi zelenjavo: naribaj korenček, nareži papriko, razpolovi avokado in nareži na rezine.
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V večjo skledo položi špinačo, nato dodaj kuhano kvinojo, lososa, avokado, papriko in korenček.
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Pokapaj s svežim limoninim sokom, po želji posuj s sezamom.
Nasvet za pripravo vnaprej:
Skuhaj več kvinoje in shrani v hladilniku za naslednje dni – uporabna je v solatah, juhah ali kot priloga.
Hranilna vrednost (ocenjena):
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Beljakovine: ✔️
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Zdrave maščobe (omega-3, avokado, olivno olje): ✔️
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Vlaknine in vitamini (zelenjava): ✔️
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Kompleksni ogljikovi hidrati (kvinoja): ✔️
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