Väike toidu kombineerimise kokaraamat by Rahva Raamat

Maitsvad V채ike toidu kombipastaroad neerimise kokaraamat

Koostanud Anne Kangur Toimetanud Piibe Kohava

ISBN 978-9949-496-81-5

Saateks Selleks, et peletada nälga, püüame süüa maitsvaid ja rammusaid toite, vahetevahel pärast rikkalikku lõunaeinet maiustame veel kookidega ja joome magusaid jooke. Rikkaliku ja ebaregulaarse söömise tõttu on paljud inimesed ülekaalulised, kannatavad ainevahetushäirete ning südame ja veresoonkonna puuduliku talitluse all. Abiks võiks olla ratsionaalne ja arukas toitumine ehk toidu kombineerimine, mida ei saa küll nimetada dieediks. Selle meetodi puhul võib süüa kõike: liha, kala, piimasaadusi, puu- ja aedvilju jne. Peab ainult teadma, kuidas toiduaineid õigesti kokku sobitada, nii et meie organism tuleks toidu omastamisega kergemini toime. Toidu kombineerimise puhul tuleb portsjoni koostamisel tingimata arvestada erinevate ainete kokkusobivust seedeprotsessis. Näiteks valgurikkaid toiduaineid (liha, kala, puljongid, munad, oad, seened, pähklid, seemned) ja süsivesikuterikkaid toiduaineid (leib, tangained, kartulid, suhkur) ei tasu tarvitada samaaegselt, vaid 4–5 tunnise intervalliga. Selleks, et töötada ümber valke ja süsivesikuid, on meie seedetraktil vaja erinevaid tingimusi ja eri aega. Valkude lagundamiseks on vaja happelist, süsivesikute lagundamiseks aga aluselist keskkonda. Süsivesikud seeduvad kiiremini, valgud kauem. Tarvitades kokkusobimatut toitu, kogume jämesoolde seedumatuid toidujääke. Teatud tingimustel võib see saada mitte ainult kõhukinnisuse, vaid rea teiste ebameeldivate haiguste põhjuseks.

Saateks

Kuid on olemas veel nn neutraalsed toiduained – need on loomsed rasvad, piimatooted, kuivained, värsked puuviljad, köögiviljad, roheline. Need ained sobivad kokku valgurikaste, samuti süsivesikuterikaste toiduainetega. Toidu kombineerimise juures, tänu kokkusobivate toiduainete kiirele seedetraktiläbimisele, ei tekki organismis käärimisprotsesse ega roiskumist. Teie organism on puhas ja vaba! Minnes üle toidu kombineerimise meetodile, paraneb enesetunne, kaovad seedeelundkonnahaigused ja kindlasti väheneb kehakaal. Kui toitute regulaarselt samamoodi, on kindel, et liigne kehakaal ei tule enam tagasi. Head isu!

Väike toidu kombineerimise kokaraamat

Salatid 2–3 klaasi jõhvikaid, 1–2 porgandit või 100 g kapsast, 1 viil kaalikat, 1–2 viilu naerist, 1 viil rõigast,

Jõhvikasalat Jõhvikad pesta, purustada puulusikaga ja lisada suhkur. Soovi korral võib lisada riivitud porgandit, kaalikat, naerist, rõigast või juursellerit, vähendades sel juhul jõhvikate osakaalu. Sama salatit võib teha ka pohladega.

1 viil juursellerit, suhkrut

3 keedetud kartulit, 2 keedetud muna, 7 redist, 100 g sinki või 200 g suitsukala, 1 värske kurk,

Kevadsalat Kuubistatud kartulid, munad, redised, sink, värske kurk ja hakitud sibulapealsed segada maitsestatud hapukoorega. Salat tõsta kuhjakestena vaagnale laotatud salatilehtedele ja peale puistata hakitud tilli.

30 g sibulapealseid, 200 g hapukoort, 50 g lehtsalatit, tilli, äädikat, suhkrut, soola

Salatid

150 g lehtsalatit, 75 g sellerit, 150 g õunu, 100 g apelsine Kaste: 15 g äädikat, 30 g oliiviõli,

Salat Fantaasia Lehtsalat ja seller pesta, lõigata ribadeks. Õunad koorida ja lõigata samuti ribadeks. Apelsinid koorida, eemaldada seemned ja viilutada. Ettevalmistatud ained segada, lisada kaste (oliiviõli, äädikas ja peenestatud münt). Salatit serveerida pokaalides või salatikausis.

münti

200 g lehtsellerit, 200 g peeti, 200 g porgandeid, 40 g oliiviõli, 20 g 3% äädikat, soola

50 g lehtsalatit, 100 g paprikat, 60 g keedetud riisi, 30 g oliiviõli, 5 g äädikat, soola ja pipart,

Salat Jolantha Lehtseller pesta ja hakkida. Keedetud peet ja toores porgand lõigata ribadeks. Igale aedviljale lisada eraldi oliiviõli, äädikat ja soola. Lauale andes panna iga aedvili vaagnale eraldi kuhjakesena.

Bombay salat Lehtsalat rebida käte vahel ribadeks. Paprika lõigata väikesteks kangideks. Riis keeta soolaga maitsestatud vees. Kõik ained segada, maitsestada soola ja pipraga, lisada äädikaga segatud oliiviõli. Kaunistada maitserohelisega.

maitserohelist

Väike toidu kombineerimise kokaraamat

Sisukord Saateks.............................................................................................................3 Salatid...............................................................................................................5 Jõhvikasalat.................................................................................................5 Kevadsalat...................................................................................................5 Salat Fantaasia...........................................................................................6 Salat Jolantha.............................................................................................6 Bombay salat.............................................................................................6 Prantsuse salat...........................................................................................7 Pikantne salat............................................................................................7 Veskiemanda salat....................................................................................8 Vitamiinisalat.............................................................................................8 Aedviljasalat merikapsaga.....................................................................9 Salat punaste aedubadega....................................................................9 Aedoa-, õuna- ja porgandisalat...........................................................9 Avokaadosalat punase kapsa, selleri ja kurgiga.......................... 10 Kõrvitsasalat kornišonidega............................................................... 10 Kartuli-maisisalat....................................................................................11 Baklažaanisalat maitserohelisega......................................................11 Baklažaani-sellerisalat ..........................................................................11 Sellerisalat pähklikastmega................................................................ 12 Värskendav rõikasalat.......................................................................... 12 Petersellisalat........................................................................................... 12 Redisesalat............................................................................................... 13 172

Väike toidu kombineerimise kokaraamat

Salat noortest küüslaukudest............................................................ 13 Nõgesesalat pähklitega........................................................................ 13 Võilillesalat.............................................................................................. 14 Võilillesalat küüslauguga.................................................................... 14 Spinatisalat............................................................................................... 14 Spinati-hapuoblikasalat....................................................................... 15 Sibulasalat................................................................................................ 15 Lillkapsa- ja redisesalat........................................................................ 15 Sibulasalat ploomidega....................................................................... 16 Salat Hiina kapsaga.............................................................................. 16 Kapsa-õunasalat..................................................................................... 17 Punasekapsasalat I................................................................................ 17 Punasekapsasalat II............................................................................... 17 Punasekapsasalat nõgesega............................................................... 18 Punasekapsasalat rosinatega.............................................................. 18 Marineeritud kapsasalat...................................................................... 18 Hapukapsasalat...................................................................................... 19 Kurgisalat................................................................................................. 19 Kirju kurgisalat....................................................................................... 19 Kurgi-tomatisalat...................................................................................20 Kurgi-kartulisalat....................................................................................20 Kurgisalat tatrapudruga....................................................................... 21 Hernesalat soolakurgiga...................................................................... 21 Lihtne tomatisalat ................................................................................ 21 Tomatisalat .............................................................................................22 Tomatisalat sibula, küüslaugu ja pähklitega.................................22 Tomati-avokaadosalat..........................................................................22 Tomati-riisisalat.......................................................................................23 Paprika-tomatisalat...............................................................................23 Sisukord

173

Paprikasalat tomatiga...........................................................................23 Ungari paprikasalat I............................................................................24 Ungari paprikasalat II...........................................................................24 Paprikasalat sidruniga..........................................................................25 Paprika-nõgesesalat..............................................................................25 Porgandi-apelsinisalat...........................................................................25 Porgandi-aedmaasikasalat..................................................................26 Porgandi-rõikasalat...............................................................................26 Porgandisalat nõgese ja küüslauguga.............................................26 Porgandi- ja hapukapsasalat..............................................................27 Porgandi- või kaalikasalat karusmarjadega..................................27 Kaalikasalat..............................................................................................27 Peedi-porganditoorsalat......................................................................28 Peedi-porgandisalat õuntega.............................................................28 Peedi-õunasalat......................................................................................28 Peedi-, aedoa- ja õunasalat................................................................29 Peedisalat mädarõikaga......................................................................29 Peedisalat mustade ploomide ja Kreeka pähklitega.................29 Peedisalat rosinate, mustade ploomide ja pähklitega..............30 Peedisalat mustade sõstarde ja pähklitega...................................30 Salat küpsetatud peedist....................................................................30 Peedi-seenesalat..................................................................................... 31 Seenesalat ............................................................................................... 31 Seenesalat marinaadiga....................................................................... 31 Salat värsketest seentest......................................................................32 Seenesalat paprikaga...........................................................................32 Seenesalat tomatiga.............................................................................32 Seenesalat hapukapsaga.....................................................................33 Seene-õunasalat ...................................................................................33 174

Väike toidu kombineerimise kokaraamat

Šampinjonivinegrett.............................................................................33 Vinegrett seentega................................................................................34 Sidrunisalat..............................................................................................34 Sidruni-õunasalat...................................................................................35 Õunasalat.................................................................................................35 Õuna-rosinasalat....................................................................................35 Aprikoosisalat.........................................................................................36 Virsiku-pirnisalat....................................................................................36 Puuvilja-marjasalat................................................................................36 Lõunamaine vitamiinisalat................................................................. 37 Pidulik salat korvis................................................................................ 37 Lemmiksalat............................................................................................38 Supid..............................................................................................................39 Aedviljapuljong......................................................................................39 Hirsisupp suvikõrvitsa ja nõgesega.................................................39 Seenepuljong..........................................................................................40 Moldaavia nõgesesupp........................................................................40 Maisi-suvikõrvitsasupp........................................................................ 41 Naeri-riisisupp........................................................................................ 41 Herne-kartulisupp.................................................................................42 Köögiviljasupp kukeseentega...........................................................42 Tangusupp porgandilehtedega.........................................................43 Värskekurgisupp kapsaga...................................................................43 Värskekapsasupp konservhernestega............................................43 Värskekapsasupp...................................................................................44 Värskekapsasupp kartuliga................................................................44 Värskekapsasupp seentega I.............................................................45 Värskekapsasupp seentega II............................................................45 Sisukord

175

Kapsasupp õuntega..............................................................................46 Uurali hapukapsasupp kruupidega.................................................46 Hapukapsasupp seentega.................................................................. 47 Seenesupp küüslauguga..................................................................... 47 Seenesupp soolakurgiga I..................................................................48 Seenesupp soolakurgiga II.................................................................48 Seenesupp tomatiga I..........................................................................49 Seenesupp tomatiga II........................................................................49 Seenesupp kõrvitsaga..........................................................................50 Seenesupp tatratanguga.....................................................................50 Seenesupp mandlitega........................................................................50 Segaseenesupp....................................................................................... 51 Seene-lillkapsasupp.............................................................................. 51 Suvine seenesupp.................................................................................52 Hapukas seenesupp.............................................................................52 Gruusia seenesupp...............................................................................53 Seeneseljanka.........................................................................................53 Gruusia seljanka....................................................................................54 Aedoasupp seentega...........................................................................54 Rassolnik..................................................................................................55 Kodune rassolnik..................................................................................55 Lihtne borš..............................................................................................56 Suvine borš.............................................................................................56 Roheline borš.........................................................................................57 Borš küpsetatud peediga....................................................................57 Borš aedubadega..................................................................................58 Borš kapsa ja kartuliga........................................................................58 Tšernigovi borš.......................................................................................59 Borš kruupidega....................................................................................59 176

Väike toidu kombineerimise kokaraamat

Borš kuivatatud seentega...................................................................60 Borš mustade ploomide ja seentega.............................................. 61 Ungari guljašš.......................................................................................... 61 Kaposvári guljašš...................................................................................62 Transilvaania guljašš.............................................................................62 Leivasupp.................................................................................................63 Aedviljaroad..............................................................................................64 Aeduba viinamarjadega......................................................................64 Baklažaanisuupiste küüslauguga......................................................64 Baklažaanid Gruusia moodi..............................................................65 Herned ploomidega.............................................................................65 Peedi-sibulasuupiste.............................................................................66 Peedi-rosinasuupiste.............................................................................66 Paprikasuupiste küüslauguga............................................................66 Paprika Alžeeria moodi......................................................................67 Rõigas kalja või äädikaga...................................................................67 Rõigas jõhvikamahlaga.......................................................................67 Rõigas porgandiga................................................................................67 Porgandid roheliste tomatitega........................................................68 Porrulauk ploomidega.........................................................................68 Aedoapüree............................................................................................68 Baklažaanipüree....................................................................................69 Baklažaanipüree köögiviljadega.......................................................69 Peedi- ja baklažaanipüree.................................................................. 70 Täidetud paprikad................................................................................. 70 Roheline püree...................................................................................... 71 Suvikõrvitsapüree................................................................................. 71 Riisiga täidetud tomatid......................................................................72 Sisukord

177

Seentega täidetud tomatid................................................................72 Baklažaaniroog (satsivi)........................................................................73 Hapukapsas pohlade ja sibulaga......................................................73 Praetud baklažaanid............................................................................. 74 Aedviljasegu............................................................................................ 74 Selleriviilud juustukastmega..............................................................75 Kartulivorm............................................................................................. 76 Porgandi-makaronivorm..................................................................... 76 Köögiviljarisoto......................................................................................77 Köögiviljaraguu hirsiga........................................................................77 Köögiviljapanniroog kartulitega....................................................... 78 Hirsikotletid porgandiga..................................................................... 78 Kapsarullid tatrapudruga.................................................................... 79 Pilaff puu- ja aedviljadega.................................................................. 79 Hernekissell............................................................................................. 79 Kaljakissell...............................................................................................80 Kõrvitsakissell.........................................................................................80 Porgandikissell........................................................................................80 Sidrunikissell munaga.......................................................................... 81 Puuvilja-marjavaht................................................................................ 81 Ananassi- ja greibikorvikesed............................................................ 81 Linnuliharoad..........................................................................................82 Tibu porgandiga....................................................................................82 Praetud tibuliha.....................................................................................82 Hautatud tibud......................................................................................83 Tibuliha Kairo moodi..........................................................................83 Boheemlase tibupraad........................................................................84 Kana veinikastmes (coq au vin).........................................................84 178

Väike toidu kombineerimise kokaraamat

Keedetud kana......................................................................................85 Pruunistatud kana.................................................................................85 Kanahautis...............................................................................................86 Tomatiga hautatud kana.....................................................................86 Hautatud kanaliha kastmega............................................................87 Kana meemarinaadis...........................................................................87 Rootsipärane kana................................................................................88 Kanaliha hapukurgiga..........................................................................88 Kanapraad Aleksandra........................................................................89 Kanafilee veisekeelega........................................................................89 Kanafilee aedubadega.........................................................................90 Praetud linnuliha................................................................................... 91 Kana- või kalkuniraguu....................................................................... 91 Kana või kalkun Jaroslavli moodi....................................................92 Pähklitega täidetud kalkun................................................................92 Küpsetatud kana või kalkun köögiviljadega................................93 Puuviljadega hautatud kana või kalkun........................................93 Kalkuniliha seentega............................................................................94 Hani Berliini moodi..............................................................................94 Hani Brasiilia moodi.............................................................................95 Hani Flandria moodi ..........................................................................95 Hane- või pardipraad õuntega.........................................................96 Tervelt praetud metslind.....................................................................96 Toulouse’i part........................................................................................97 Põldpüü viinamarjadega.....................................................................97 Faasan Rootsi moodi...........................................................................98 Tedrepraad..............................................................................................98 Tedrepraad koorekastmega...............................................................99

Sisukord

179

Liharoad.....................................................................................................100 Seene-hakklihakotletid......................................................................100 Veiselihakotletid seentega................................................................ 101 Magushapu liha................................................................................... 101 Kapsarullid hakklihaga......................................................................102 Praeliha...................................................................................................102 Hamburgipärased bitkiid..................................................................103 Praeliha seente ja tomatiga..............................................................103 Küülikupraad........................................................................................104 Küülik ploomidega.............................................................................104 Täidetud jänese- või küülikupraad...............................................105 Keedetud jänese- või küülikuliha hapukurgikastmes.............106 Hautatud põdraliha............................................................................107 Veinis keedetud metskitse- või põdraliha...................................108 Metsseapraad punase veiniga.........................................................108 Lambaraguu..........................................................................................109 Lambaribi riisiga..................................................................................109 Lambaliha õuntega............................................................................. 110 Firenze lambarind............................................................................... 110 Lambalihast paprikás...........................................................................111 Lambaliha tillikastmega.....................................................................111 Pidulik lambapraad............................................................................ 112 Saksapärane tallepraad...................................................................... 113 Ahjuliha.................................................................................................. 113 Seapraad................................................................................................. 114 Sealiha hapukapsaga.......................................................................... 115 Sealiha köögiviljadega....................................................................... 115 Sealiha porrulauguga......................................................................... 116 Sealiha puuviljadega.......................................................................... 116 180

Väike toidu kombineerimise kokaraamat

Sealiha Valgevene moodi................................................................. 117 Searibi hapukapsaga.......................................................................... 117 Searibi veiniga...................................................................................... 118 Keedetud sealiha................................................................................. 118 Hautatud sealiha kaalikalohkudega.............................................. 119 Sealiharull mustade ploomidega................................................... 119 Piimas hautatud sealiha ...................................................................120 Põrsaliha valge kastmega..................................................................120 Taani seafilee........................................................................................ 121 Vasikaraguu........................................................................................... 121 Vasikaraguu valge kastmega............................................................122 Vasikapraad...........................................................................................122 Vasikapraad Lucullus.........................................................................123 Milano vasikapraad............................................................................123 Vasikaliha portsjoninõudes..............................................................124 Vasikaliha valge veiniga....................................................................124 Rootsipärane vasikaliha....................................................................125 Hautatud vasikaliha soolakurgiga..................................................125 Täidetud vasikalihalõigud.................................................................126 Hautatud vasikaliha mustade ploomidega.................................126 Veiseliharulaad.....................................................................................127 Savoia filee............................................................................................127 Bretagne’i antrekoot...........................................................................128 Veiseliha küla moodi..........................................................................128 Veisepraad.............................................................................................129 Veisepraad baklažaaniga...................................................................129 Veiseliha köögiviljadega....................................................................130 Veiseliha veiniga.................................................................................. 131 Veiseliha õlle ja sidrunikoorega...................................................... 131 Sisukord

181

Veiseliha Berliini moodi....................................................................132 Keedetud veiseliha köögiviljadega................................................132 Aedviljadega pikitud veiseliha........................................................133 Keedetud veiseliha küdooniate ja kõrvitsaga...........................133 Keedetud veiseliha mädarõikakastmega....................................134 Pekingipärane keedetud veiseliha.................................................135 Hautatud veiseliha I...........................................................................135 Hautatud veiseliha II..........................................................................136 Hautatud veiseliha seentega...........................................................136 Hautatud veiseliha Prantsuse moodi...........................................137 Veiselihahautis aedviljapüreega.....................................................137 Sibulaga hautatud veiseliha.............................................................138 Õllega hautatud veiseliha ...............................................................138 Kalaroad....................................................................................................139 Skumbriasuupiste................................................................................139 Suupiste Nikolaška.............................................................................139 Soomepärased kalapallid.................................................................140 Täidetud kala........................................................................................140 Kalasült................................................................................................... 141 Kiire kala sinepikastmes.................................................................... 141 Küpsekala Alžeeria moodi...............................................................142 Küpsekala Moskva moodi...............................................................142 Aedubade ja lillkapsaga hautatud kala........................................143 Seeneroad..................................................................................................144 Seenesuupiste.......................................................................................144 Soolaseened sibulaga.........................................................................144 Seenepüree I........................................................................................144 182

Väike toidu kombineerimise kokaraamat

Seenepüree II.......................................................................................145 Seeneraguu...........................................................................................145 Seened selleriga...................................................................................146 Seened tarrendis.................................................................................146 Ahjus küpsetatud seenekübarad...................................................147 Hoidised.....................................................................................................148 Maitseroheline talveks.......................................................................148 Marineeritud sibulad..........................................................................148 Baklažaanihoidis..................................................................................149 Magus marineeritud peet.................................................................149 Marineeritud porgandid...................................................................150 Konserveeritud patissonid e taldrikkõrvitsad............................150 Piklid........................................................................................................ 151 Marineeritud lillkapsas......................................................................152 Vähesoolased kurgid ........................................................................152 Kiirhapendatud kurgid......................................................................153 Viilutatud särtsukad kurgid..............................................................153 Vürtsikas kurgisalat.............................................................................154 Mädarõikaga marineeritud kurgid................................................154 Vanaema kurgiretsept........................................................................155 Marineeritud kurgid-tomatid..........................................................155 Marineeritud tomatid........................................................................156 Hapendatud tomatid.........................................................................156 Tomatid kibepipraga..........................................................................157 Tomatid tarretises................................................................................157 Marineeritud kapsas...........................................................................158 Hapendatud kapsas peediga...........................................................158 Marineeritud paprika.........................................................................159 Sisukord

183

Marineeritud seened.........................................................................159 Soolatud seened..................................................................................160 Seenehoidis........................................................................................... 161 Hapendatud õunad............................................................................162 Kompotid..................................................................................................164 Kompott värsketest puuviljadest...................................................164 Kompott külmutatud puuviljadest ja marjadest......................164 Maasikakompott..................................................................................165 Maasika- või vaarikakompott.........................................................165 Maasika- või vaarikakompott mannaga......................................165 Karusmarjakompott...........................................................................166 Rabarbrikompott.................................................................................166 Pirnikompott.........................................................................................166 Õunakompott......................................................................................167 Õuna-mandariinikompott................................................................167 Õuna-ploomikompott.......................................................................168 Õuna-ploomikompott rosinatega..................................................168 Ploomi- või aprikoosikompott........................................................168 Ploomi-, rosina- ja aprikoosikompott...........................................169 Kirsi- või murelikompott..................................................................169 Kompott värsketest virsikutest.......................................................169 Banaanikompott..................................................................................170 Viinamarjakompott.............................................................................170 Melonikompott....................................................................................170 Peedikompott.......................................................................................170 Tomatikompott.................................................................................... 171

184

Väike toidu kombineerimise kokaraamat