It’s time for summer’s pleasures!

Don’t forget about relaxation in summer. In summer months, you will surely find plenty of opportunities to relax and take a break to recharge your batteries.

Don’t forget about relaxation in summer. In summer months, you will surely find plenty of opportunities to relax and take a break to recharge your batteries. Obviously, active rest is the best form of leisure; combined with seasonal, exceptional flavours, it will let you enjoy the pleasures of summer.

Start celebrating the joys of summer with a meal including plenty of seasonal fruits and vegetables. They don’t just taste delicious, they also provide plenty of valuable, nutritious ingredients. The dietician Agnieszka Piskała presents their properties, while the culinary expert Dominik Moskalenko offers suggestions how to use them in the kitchen creatively. A series of relaxation exercises, prepared by the personal trainer Adam Besztak, is there for you to make you feel good. They will not take you too much time.

Sokołów akcja Rusz się

 

Currants

CURRANTS – it is a good idea to get to know them better because of their abundance of vitamins such as vitamin P (bioflavonoid) and C. Bear in mind that currants are also a valuable source of pectins, tannins and anthocyanins, all playing a major role in the reduction in cholesterol and in counteracting... obesity. Iodine, boron, magnesium and other mineral substances contained in currants have a positive effect on your heart and will calm you down.

 

Summer salad with fried loin of veal and honey dressing with currants

Preparation time: 30 minutes, serves 4

Ingredients:

  • 400 g Sokołów loin of veal
  • 200 g lettuce mix
  • 100 g fresh cucumber
  • 50 g currants
  • 60 ml honey and lemon dressing
  • 100 g cherry tomatoes
  • 40 g shallots
  • 50 g bean sprouts

 

Directions:

Clean the meat, season with salt and freshly ground pepper. Fry in preheated clarified butter until golden. Reduce the temperature and fry the meat over low heat for about 5 minutes on each side.

 

Honey dressing with currants

Ingredients:

  • 10 g honey
  • 1/2 lemon juice
  • 1 tablespoon honey mustard
  • 100 ml pumpkin seed oil
  • 30 g currants

 

Directions:

Whisk honey, mustard and lemon juice in a bowl. Slowly add oil, stir all the time and add currants. Continue whisking to squeeze the juice out of the currants. Season with a pinch of salt and freshly ground pepper to enhance the fruity flavour.

Wash, peel and cut the vegetables: cut tomatoes into quarters, cucumber into half-slices (after removing the centre membranes and seeds), shallot into fine strips. Combine the vegetables and lettuce mix in a bowl, add a small amount of the dressing and bean sprouts, mix gently. Slice the meat thinly and pour the dressing over it. Combine everything on a plate.

Goosberry

GOOSEBERRY didn’t settle down in Europe until the 19th century. Eaten raw, it doesn’t taste very good and few people like it. Still, it is time we took to it since it is a valuable source of vitamins C, B1, PP and provitamin A. Gooseberry also contains iron, copper and phosphorus compounds, as well as organic acids, especially the citric acid responsible for its sour taste.

Sokołów akcja Rusz się

 

Flummery with gooseberry preserves

Preparation time: 2 hours, serves 5

Ingredients:

  • 5 eggs
  • 1 lemon jello pack
  • 5 tablespoons regular sugar

 

 Directions:

Scald the eggs in boiling water briefly. Separate egg yolks from egg whites. Melt the lemon jello in a glass of hot water and leave to cool. Whisk the egg whites until stiff. Whisk the egg yolks and sugar until fluffy. Add the egg yolk cream to the whisked egg whites and mix gently.

Add the setting jello to the egg mixture, pour into smaller dishes and put in the fridge to cool properly.

Gooseberry preserves

Ingredients:

  • 500 g fresh gooseberry
  • 150 g regular sugar
  • 100 ml water

 

Directions:

Put clean gooseberry into a saucepan, add water and sugar and cook covered for about 20 minutes over low heat and next for another 20 minutes uncovered. Stir often. When the fruit thickens, the preserves are ready.

Take the flummery out of the dishes, pour the preserves over the flummery, garnish with peppermint and serve.

 

Sweet cherries

SWEET CHERRIES – contain potassium, which reduces the excess of salt from the human body, and has a positive effect on your heart, kidneys and joints. Sweet cherries also contain group B vitamins and vitamins A and C, which have a purification and detoxification effect. Owing to the presence of bioflavonoids, sweet cherries, especially the red ones, are antioxidants. One helping of sweet cherries provides calcium, iron and a large dose of iodine. Cherries remove toxins and toxic by-products of metabolic activities from your body. Just like their cousins, sour cherries, sweet cherries are alkalizing foods. They deacidify and improve the acid/alkaline balance of your body. They can easily replace a meal because they are filling and not fattening. Raw sweet cherries sit in your stomach for quite a while, therefore briefly cooked fruit will be safer for those with a sensitive digestive system.

Sokołów akcja Rusz się

 

Grilled pork neck in sweet and sour oriental sauce served with sweet cherries

Preparation time: 45 minutes + 1 hour of marinating, serves 4

Ingredients:

  • 800 g Sokołów pork neck
  • 200 g fresh sweet cherries
  • 50 g marinated ginger
  • 40 g honey
  • 1 lime
  • 20 ml sesame oil
  • 50 g coconut oil
  • 50 g fresh coriander
  • 1 clove of garlic
  • 5 ml rice vinegar
  • 1 chilli pepper

 

Directions

Cut the meat into eight even slices. Prepare the marinade: put 100 g of the cherries into the saucepan, add vinegar, honey, coconut oil, sesame oil, lime juice and a bit of water. Bring to a boil, add ginger, chilli pepper, season with freshly ground pepper and a pinch of salt. Add the remaining cherries, mix thoroughly and leave to cool. Finally add chopped fresh coriander. Divide the marinade into two parts, one part will be used as marinade and the other as sauce. Leave the meat in the marinade for at least one hour.

Fry the meat on a frying pan or on the grill until golden-brown (about 8–10 minutes). Arrange on a serving plate after frying and add the remaining sauce with cherries.

 

Relaxation exercises:

Sokołów akcja Rusz się

1. Forward and backward / left and right bends of the head x 6

Sokołów akcja Rusz się

2. Forward and backward shoulder turns x 8. Arms out to the side, arms stretched left and right x 8

Sokołów akcja Rusz się

3. Arm across chest 2 x 15

Sokołów akcja Rusz się

4. Arm raised, bent and turned inside 2 x 15

Sokołów akcja Rusz się

5. Forearm muscles 2 x 10

Sokołów akcja Rusz się

6. Arms in the back and pulled backwards 2 x 10

Sokołów akcja Rusz się

7. Legs crossed, arms raised, bends to the side 2 x 10

Sokołów akcja Rusz się

8. Lie down on your side and pull your legs up, raise your upper arm x 8

Sokołów akcja Rusz się

9. Lie on your back, join your feet together, push the knees toward the ground, arms to the side x 30

 

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