{"id":5253,"date":"2025-12-16T08:31:39","date_gmt":"2025-12-16T08:31:39","guid":{"rendered":"https:\/\/erikorgu.ee\/dev\/?p=5253"},"modified":"2026-01-22T06:40:58","modified_gmt":"2026-01-22T06:40:58","slug":"suur-joulumenuu","status":"publish","type":"post","link":"https:\/\/erikorgu.ee\/dev\/suur-joulumenuu\/","title":{"rendered":"Suur j\u00f5ulumen\u00fc\u00fc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Olen olnud n\u00fc\u00fcdseks <strong>22 aastat toitumisn\u00f5ustaja<\/strong> ja ma ei usu et eksin, kui \u00fctlen, et <strong>k\u00f5ige suurem valesti toitumine toimub just j\u00f5ulude ajal<\/strong>.<br>\u00dcles\u00f6\u00f6mine. Patustamine. \u201eAh, las n\u00fc\u00fcd olla\u201c suhtumine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00f5ned inimesed <strong>ootavad \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d v\u00e4ga<\/strong> (n\u00e4iteks mina).<br>Teised <strong>kardavad seda<\/strong>. \u00c4kki v\u00f5ib-olla sina?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Miks osad inimesed \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d ootavad?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sest:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nad s\u00f6\u00f6vad igap\u00e4evaselt enamasti h\u00e4sti ega s\u00f6\u00f6 pidevalt \u00fcle<br><\/li>\n\n\n\n<li>tervislik toitumine on nende jaoks juba harjumus<br><\/li>\n\n\n\n<li>libastumisi on harva ja need ei tekita stressi<br><\/li>\n\n\n\n<li>j\u00f5ulutoit on midagi erilist, mida s\u00fc\u00fcakse <strong>vaid korra aastas<\/strong><strong><br><\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Miks osad inimesed j\u00f5ule kardavad?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sest:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fcles\u00f6\u00f6mine on nende jaoks juba v\u00e4ga sage n\u00e4htus<br><\/li>\n\n\n\n<li>ebatervislik toit on igap\u00e4evaselt men\u00fc\u00fcs<br><\/li>\n\n\n\n<li>j\u00f5ululauas tundub \u00fcles\u00f6\u00f6mine ja ebatervislik toit <strong>v\u00e4ltimatu<\/strong><strong><br><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ja n\u00fc\u00fcd oluline osa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <strong>Luba mul see probleem sinu eest \u00e4ra lahendada.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lahendus ei ole keelamises ega n\u00e4lgimises.<br>Lahendus on <strong>maitsvad, j\u00f5ululikud ja tervislikud toidud<\/strong>, mille kogused on paigas ja mis ei l\u00f5hu su enesetunnet ega vormi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Allpool leiad toidud, mida ma <strong>serveeriksin t\u00e4iesti julgelt oma perele ja k\u00fclalistele<\/strong> \u2013<br>toidud, mille j\u00e4rel ei pea:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e4gisema punnis k\u00f5hu p\u00e4rast<br><\/li>\n\n\n\n<li>tundma s\u00fc\u00fcmepiinu<br><\/li>\n\n\n\n<li>ega m\u00f5tlema, et \u201en\u00fc\u00fcd on k\u00f5ik rikutud\u201c<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Men\u00fc\u00fc on jagatud <strong>kolme kategooriasse<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>eelroog<br><\/li>\n\n\n\n<li>pearoog<br><\/li>\n\n\n\n<li>magustoit<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Vali endale sobivad road ja kokka vastavalt s\u00f6\u00f6jate arvule \u2013 <strong>lihtsalt korruta kogused<\/strong> <strong>s\u00f6\u00f6jate arvuga<\/strong>.<br>Kui soovid ainult endale m\u00f5nda toitu valmistada, siis \ud83d\udc49 <strong>1 toit = 1 toidukord, e<\/strong>i ole vaja s\u00fc\u00fca k\u00f5iki kolme korraga \ud83d\ude04<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kui s\u00f6\u00f6d neid toite etteantud kogustes, siis:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ei pea sa \u00e4gisema, sest k\u00f5ht on m\u00f5nusalt t\u00e4is<\/li>\n\n\n\n<li>Sa ei tunne s\u00fc\u00fcmekaid, sest sa pole s\u00f6\u00f6nud ebatervislikult<\/li>\n\n\n\n<li>Su hormonaalne tase on korras ja keha ei hoia liigset vett kinni<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Alustame \ud83c\udf89<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Eelroad<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"507\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02-1024x507.png\" alt=\"\" class=\"wp-image-5258\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02-1024x507.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02-300x148.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02-768x380.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02-1536x760.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-10.00.02.png 1552w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Verivorsti-peekoni v\u00f5ileib<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 25min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Verivorsti-peekoni v\u00f5ileib on loodud nii, et iga suut\u00e4is annaks kehale midagi kasulikku ega koormaks samal ajal liigselt kaloreid. T\u00e4nu heale tasakaalule p\u00fcsib energiataset stabiilne ning n\u00e4lg ei muutu liialt teravaks. See teeb roast praktilise valiku kaalulangetuse ajal, kui soovid s\u00fc\u00fca normaalseid toite ilma liigselt piiramata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>verivorst 90 g ~2 keskmist viilu<\/li>\n\n\n\n<li>peekon 22 g ~1\u20132 viilu<\/li>\n\n\n\n<li>leib (t\u00e4istera v\u00f5i rukkileib) 1 viil<\/li>\n\n\n\n<li>praekapsas 89 g ~1,5 peot\u00e4it<\/li>\n\n\n\n<li>j\u00f5hvikad 149 g ~2 peot\u00e4it<\/li>\n\n\n\n<li>mesi 1 sl<\/li>\n\n\n\n<li>apelsinimahl (v\u00e4rskelt pressitud) 40 ml ~2 sl<\/li>\n\n\n\n<li>Must pipar (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>Meresool (Santa Maria) maitse j\u00e4rgi<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Kuumuta ahi 200 kraadini ja pane verivorstid k\u00fcpsema.<br>2. Valmista j\u00f5hvikakaste: pane potti 200 g j\u00f5hvikaid, lisa 1 sl mett, v\u00e4rskelt pressitud apelsinimahl ning veidi soola ja pipart. Kuumuta ja sega, kuni kaste pakseneb ja marjad pehmenevad.<br>3. Prae pannil peekoniviilud kr\u00f5bedaks. R\u00f6sti leib pannil, r\u00f6steris v\u00f5i ahjus.<br>4. Prae pannil praekapsas.<br>5. L\u00f5ika k\u00fcpsenud verivorstist diagonaalis 1 cm paksused viilud.<br>6. Aseta leivale peekon, seej\u00e4rel praekapsas, siis verivorsti viilud ning k\u00f5ige peale j\u00f5hvikakaste.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>550  <strong>Rasvad:<\/strong>38g <strong>Valgud:<\/strong>22g <strong>S\u00fcsivesikud:<\/strong>78g<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-20959078 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/erikorgu.ee\/dev\/liitu\/\">LIITU KOHE<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"695\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45-1024x695.png\" alt=\"\" class=\"wp-image-5259\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45-1024x695.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45-300x204.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45-768x521.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45-1536x1043.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.45.png 2030w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Hapukapsasalat<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 10 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hapukapsasalat on salat, kus rohke lehtk\u00f6\u00f6givili annab taldrikule mahtu, kuid v\u00e4ga v\u00e4he kaloreid. V\u00e4rske salat aitab kehal paremini vett siduda ja v\u00f5ib leevendada raskustunnet. See teeb roast hea valiku \u00f5htus\u00f6\u00f6giks, kui soovid midagi kerget, kuid mitte n\u00e4lga j\u00e4\u00e4da.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u00e4isteraleib 60 g ~1\u20132 viilu<\/li>\n\n\n\n<li>avokaado 60 g ~1\/2 viljast<\/li>\n\n\n\n<li>hapukapsas 100 g ~3 sl<\/li>\n\n\n\n<li>porgand 80 g ~1 v\u00e4ike<\/li>\n\n\n\n<li>paprika 60 g \ufe0f ~1\/2 v\u00e4ikest<\/li>\n\n\n\n<li>roheline sibul 10 g ~1 vars<\/li>\n\n\n\n<li>oliivi\u00f5li 5 g ~1 tl (soovi korral salatisse)<\/li>\n\n\n\n<li>sool maitse j\u00e4rgi<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Riivi porgand, haki roheline sibul ja paprika v\u00e4ikesteks t\u00fckkideks ning sega hapukapsaga.<br>2. Puhasta ja p\u00fcreesta k\u00fcps avokaado, maitsesta soolaga ja m\u00e4\u00e4ri leivale, soovikorral r\u00f6sti leib.<br>3. Serveeri leib hapukapsasalatiga.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>460 <strong>Rasvad:<\/strong>37 g <strong>Valgud:<\/strong>29 g <strong>S\u00fcsivesikud:<\/strong>22 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"685\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41-1024x685.png\" alt=\"\" class=\"wp-image-5260\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41-1024x685.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41-300x201.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41-768x514.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41-1536x1028.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.41.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">L\u00f5hesalat oliivi\u00f5li kastmega<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 60 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles roas m\u00e4ngib p\u00f5hiosa l\u00f5he, mis toetab nii s\u00fcdame tervist kui ka ajut\u00f6\u00f6d. Oomega-3-rasvhapped aitavad v\u00e4hendada madalatasemelist p\u00f5letikku ja toetavad taastumist, mis on oluline aktiivsel kaalulangetajal. Selline toit aitab sul s\u00fc\u00fca maitsvalt, kuid samal ajal p\u00fcsida kaloridefitsiidis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kartul (koorega) 200 g ~1\u20132 rusikat<\/li>\n\n\n\n<li>muna 2 tk (120 g)<\/li>\n\n\n\n<li>kurk 80 g ~pool keskmist<\/li>\n\n\n\n<li>tomat 100 g ~1 keskmine<\/li>\n\n\n\n<li>salatiroheline (nt j\u00e4\u00e4salat v\u00f5i baby leaf) 60 g ~pool taldrikut<\/li>\n\n\n\n<li>k\u00fclmsuitsul\u00f5he 60 g ~2 viilu<\/li>\n\n\n\n<li>KASTE:<\/li>\n\n\n\n<li>oliivi\u00f5li 10 g ~2 teelusikat<\/li>\n\n\n\n<li>mesi 5 g ~1 teelusikas<\/li>\n\n\n\n<li>dijoni sinep 5 g ~1 teelusikas<\/li>\n\n\n\n<li>sidrunimahl 10 g ~2 teelusikat<\/li>\n\n\n\n<li>till v\u00e4rske 5 g n\u00e4puotsaga<\/li>\n\n\n\n<li>sool (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pese kartulid hoolikalt ja keeda soolvees kuni pehmed.<br>2. Keeda munad 7\u20139 minutit (soovi korral koos kartulitega), jahuta k\u00fclma veega ja koori.<br>3. Viiluta kurk, l\u00f5ika tomatist sektorid ja pese salatilehed; sega need salatiks kokku.<br>4. Kurna kartulid, l\u00f5ika t\u00fckkideks ja aseta salatile kas soojalt v\u00f5i jahtunult.<br>5. Valmista kaste: sega oliivi\u00f5li, mesi, sinep, sidrunimahl ja hakitud till; maitsesta soola ja pipraga.<br>6. Keera l\u00f5hest \u201croosid\u201d ja aseta salati peale.<br>7. Vala salatile \u00fchtlaselt kaste ja serveeri kohe.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>465  <strong>Rasvad:<\/strong>20 g <strong>Valgud:<\/strong>21 g <strong>S\u00fcsivesikud:<\/strong>48 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"605\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-1024x605.png\" alt=\"\" class=\"wp-image-5261\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-1024x605.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-300x177.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-768x454.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-1536x907.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.01-2048x1210.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Herne-spinatisupp kana ja peekoniga<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 15 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles roas on kana peamine t\u00e4isk\u00f5hutunde looja, pakkudes palju valku v\u00e4heste kaloritega. Selline valguannus hoiab k\u00f5hu kauem t\u00e4is ja lihtsustab p\u00e4evase kaloraa\u017ei kontrolli all hoidmist. Koos rohkete k\u00f6\u00f6giviljadega tekib taldrik, mis on mahu-, mitte kaloritihe, toetades t\u00f5husat kaalulangetust.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kanafilee 100 g ~1 portsjon<\/li>\n\n\n\n<li>peekon 30 g ~2 viilu<\/li>\n\n\n\n<li>k\u00fclmutatud herned 120 g ~1 klaas<\/li>\n\n\n\n<li>k\u00fclmutatud spinat 80 g ~1\/2 klaasi<\/li>\n\n\n\n<li>porgand 60 g ~1 v\u00e4ike<\/li>\n\n\n\n<li>sibul 50 g ~1\/2 keskmist<\/li>\n\n\n\n<li>hapukoor 30 g ~1 sl<\/li>\n\n\n\n<li>sool maitse j\u00e4rgi<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pane k\u00fclmutatud herned veega potti ja lisa natuke soola, kuumuta keemiseni ning lase tasasel tulel 2-3 minutit keeda.<br>2. Pane pann tulele ja aja kuumaks.<br>3. T\u00fckelda kana ja peekon ning t\u00f5sta need siis pannile umbes 3 minutiks praadima.<br>4. T\u00fckelda porgand ja sibul ning t\u00f5sta needki siis pannile koos kana ja peekoniga k\u00fcpsema. K\u00fcpseta segu veel 2-3 minutit.<br>5. P\u00fcreesta herned ja k\u00fclmutatud spinat blenderis v\u00f5i saumikseriga, maitsesta soola ja musta pipraga.<br>6. Vala herne-spinati p\u00fcree supikaussi ning aseta peale kanasegu. Serveeri suppi hapukoorega.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>450 <strong>Rasvad:<\/strong>23 g <strong>Valgud:<\/strong>36 g <strong>S\u00fcsivesikud:<\/strong>25 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"764\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30-1024x764.png\" alt=\"\" class=\"wp-image-5262\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30-1024x764.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30-300x224.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30-768x573.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30-1536x1145.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.57.30.png 1824w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Salatikauss Kasukas<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 40 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Salatikauss Kasukas kasutab mune, mis pakuvad nii valku kui ka B-r\u00fchma vitamiine. Munast saadav valk toetab lihaste s\u00e4ilimist, mis on eriti oluline, kui v\u00e4hendad kaloreid. Selline munaroog on praktiline valik, kui soovid rohkem valku, kuid mitte liigselt energiat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kartul 125 g ~1 rusikas<\/li>\n\n\n\n<li>porgand 83 g ~1 keskmine<\/li>\n\n\n\n<li>keedupeet 83 g ~pool peot\u00e4it<\/li>\n\n\n\n<li>muna 1 tk (50 g) ~1 keskmine<\/li>\n\n\n\n<li>heeringafilee (\u00f5lis, n\u00f5rutatud) 58 g ~3 viilu<\/li>\n\n\n\n<li>sibul 33 g ~veerand keskmist<\/li>\n\n\n\n<li>hapukoor 33 g ~2 supilusikat<\/li>\n\n\n\n<li>majonees (kodune v\u00f5i poest) 12 g ~1 supilusikas<\/li>\n\n\n\n<li>sinep 4 g ~1 teelusikas<\/li>\n\n\n\n<li>till v\u00e4rske 4 g n\u00e4puotsaga<\/li>\n\n\n\n<li>sidrunipipar (Santa Maria) n\u00e4puotsaga<\/li>\n\n\n\n<li>sool (Santa Maria) n\u00e4puotsaga<\/li>\n\n\n\n<li>must pipar (Santa Maria) n\u00e4puotsaga<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pane koorega kartulid ja porgand keema ning keeda kuni pehmed, siis koori ja l\u00f5ika v\u00e4ikesteks kuubikuteks. Soovikorral v\u00f5id ka peedi ise keeta, aga sobib keedupeet ka, peedi v\u00f5id riivida j\u00e4meda riiviga v\u00f5i l\u00f5igata v\u00e4ikesteks kuubikuteks.<br>2. Klopi muna lahti, maitsesta soola ja pipraga ning prae pannil v\u00e4ga madala kuumuseg, \u00e4ra sega, las k\u00fcpseb ise t\u00e4iesti valmis, siis eemalda pannilt jahtuma, kui muna on jahtunud,siis keera see ettvaatlikult rulli ja l\u00f5ika terava noaga \u00f5huksed ribad.<br>3. T\u00fckelda heeringas ja sibul peeneks, sega omavahel ning maitsesta sidrupipra ja tilliga.<br>4. Valmista majonees ja sega 1spl majoneesi etteantud hapukoore kogusega, maitsesta sinepiga.<br>5. Laota k\u00f5ik tahked koostisosad meelep\u00e4rases j\u00e4rjekorras l\u00e4bipaistvasse kaussi, siis kaste ja k\u00f5ige peale muna.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>550  <strong>Rasvad:<\/strong>42 g  <strong>Valgud:<\/strong>25 g   <strong>S\u00fcsivesikud:<\/strong>48 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00e4rgmiseks&#8230;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pearoad<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"628\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-1024x628.png\" alt=\"\" class=\"wp-image-5257\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-1024x628.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-300x184.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-768x471.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-1536x942.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.22-2048x1257.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>J\u00f5ulu poke bowl<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 25 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00f5ulu poke bowl on tomatine roog, kus tomat aitab suurendada taldriku mahtu ilma liigse kaloraa\u017eita. Tomatites leiduvad happed ja kiudained v\u00f5ivad toetada seedimist ning j\u00e4tta k\u00f5hu m\u00f5nusalt kergeks. See teeb toidust v\u00e4rske ja samas kaalulangetajale sobiva valiku, mida on lihtne igap\u00e4evamen\u00fc\u00fcsse sobitada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>verivorst 100 g ~1 peopesa<\/li>\n\n\n\n<li>kartul 180 g ~1 rusikas<\/li>\n\n\n\n<li>praekapsas 120 g ~pool taldrikut<\/li>\n\n\n\n<li>tomat 80 g ~1 v\u00e4ike<\/li>\n\n\n\n<li>kurk 80 g ~pool kurki<\/li>\n\n\n\n<li>majonees 25 g ~1,5 supilusikat<\/li>\n\n\n\n<li>sool (Santa Maria) maitse j\u00e4rgi n\u00e4puotsaga<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi n\u00e4puotsaga<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Koori kartul(id) ja l\u00f5ika v\u00e4ikesteks t\u00fckkideks ning keeda soolvees v\u00f5i k\u00fcpseta ahjus 200 kraadi juures\u2026vihje- ahjus tuleb n\u00e4mmam&nbsp;<br>2. Prae verivorst pannil koos praekapsaga, aga kui kartulit ahjus k\u00fcpsetad, siis viska need ka ahju\u2026k\u00fcpsetusvormil loomulikult&nbsp;<br>3. Viiluta kurk ja tomat ning t\u00f5mba hinge, suurem osa on n\u00fc\u00fcd m\u00f6\u00f6das!<br>4. Lase kartulil pisut jahtuda ja siis sega majoneesiga ning maitsesta v\u00e4hese soolaga.<br>5. Hakka k\u00f5iki koostisosi kaussi panema\u2026ole loov nagu kunstnik, eriti kui teistele ka teed&nbsp;<br>6. Kui oled oma meistriteosega rahul, siis s\u00f6\u00f6 see \u00e4ra\u2026kaussi loomulikult \u00e4ra s\u00f6\u00f6&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>520  <strong>Rasvad:<\/strong>32g <strong>Valgud:<\/strong>16g <strong>S\u00fcsivesikud:<\/strong>42 g<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"647\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-1024x647.png\" alt=\"\" class=\"wp-image-5263\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-1024x647.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-300x190.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-768x485.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-1536x971.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.11-2048x1294.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">J\u00f5ulu vrapp<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 15 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles roas on tasakaalus valgud, s\u00fcsivesikud ja kasulikud rasvad, mis toetavad igap\u00e4evast toimetulekut. Koostisosade kombinatsioon aitab hoida k\u00f5hu t\u00e4is ja v\u00e4hendada juhuslikku n\u00e4ksimissoovi. See teeb roast praktilise valiku kaalulangetuse ajal, kui soovid s\u00fc\u00fca normaalseid toite ilma liigselt piiramata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>verivorst 100 g ~1 peopesa<\/li>\n\n\n\n<li>tortilla (nisujahust) 1 tk (60 g) ~1 keskmine<\/li>\n\n\n\n<li>praekapsas 150 g ~pool taldrikut<\/li>\n\n\n\n<li>porgand 80 g ~1 keskmine<\/li>\n\n\n\n<li>ket\u0161up 20 g ~1 supilusikas<\/li>\n\n\n\n<li>oliivi\u00f5li 8 g ~1 teelusikas<\/li>\n\n\n\n<li>sool (Santa Maria) maitse j\u00e4rgi n\u00e4puotsaga<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi n\u00e4puotsaga<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. K\u00fcpseta tortillad, aga mitte liiga palju, sest siis ei saa neid keerata kuna murdub katki ja oled siis kurb&nbsp;<br>2. L\u00f5ika verivorst pooleks v\u00f5i kasuta peenikesi vorste ja prae pannil, prae ka pannil praekapsas, sest nii saab kiiremini&nbsp;<br>3. Senikaua l\u00f5ika porgandist peened ribad ja kui oled vorsti\/kapsa pannilt eemaldanud, siis prae 1 minut porgandiribasid oliiv\u00f5lis.<br>4. Pane k\u00f5ik koostisosad tortilla keskele ja lase peale ket\u0161up\u2026hinga sisse ja hakka ettevaatlikult rullima, sa saad hakkama- ma usun sinusse!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>460  <strong>Rasvad:<\/strong>22 g  <strong>Valgud:<\/strong>18 g   <strong>S\u00fcsivesikud:<\/strong>48 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"456\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07-1024x456.png\" alt=\"\" class=\"wp-image-5264\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07-1024x456.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07-300x133.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07-768x342.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07-1536x683.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.05.07.png 1744w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Mee-sinepi l\u00f5he salatiga<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 25 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mee-sinepi l\u00f5he salatiga toob taldrikule l\u00f5he, mis annab kehale v\u00e4\u00e4rtuslikke oomega-3-rasvhappeid ja kergesti omastatavat valku. L\u00f5hes sisalduvad rasvhapped v\u00f5ivad aidata hoida veres rasvade tasakaalu ning toetada hormonaalset tasakaalu. Koos k\u00f6\u00f6giviljadega saad toeka, kuid siiski m\u00f5\u00f5duka kalorsusega eine, mis hoiab n\u00e4lja kontrolli all.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>l\u00f5hefilee 140 g ~1 portsjon<\/li>\n\n\n\n<li>mesi 5 g ~1 tl<\/li>\n\n\n\n<li>sinep (mahedamaitseline) 5 g ~1 tl<\/li>\n\n\n\n<li>till (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>oliivi\u00f5li 10 g ~1 tl<\/li>\n\n\n\n<li>porgand 80 g ~1 v\u00e4ike<\/li>\n\n\n\n<li>paprika 100 g \ufe0f ~1 v\u00e4ike<\/li>\n\n\n\n<li>lambasalat 40 g ~2 peot\u00e4it<\/li>\n\n\n\n<li>sool maitse j\u00e4rgi<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>greip 150 g ~1 keskmine<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pane ahi sooja 200 kraadi peale.<br>2. Sega kokku maitse j\u00e4rgi mesi, sinep, till ja sool.<br>3. M\u00e4\u00e4ri segu l\u00f5hefileele ja k\u00fcpseta 200 kraadi juures 12-15 minutit.<br>4. Senikaua l\u00f5ika paprikast ja porgandist paksud ribad ja prae pannil 2-3 minutit oliivi\u00f5liga, maitsesta soola ja pipraga.<br>5. Pese lambasalat ja kuivata, aseta peale porgandi ja paprika ribad ning serveeri l\u00f5hega<br>6. Magustoiduks s\u00f6\u00f6 greip.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>495   <strong>Rasvad:<\/strong>25 g   <strong>Valgud:<\/strong>16 g   <strong>S\u00fcsivesikud:<\/strong>51 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"451\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33-1024x451.png\" alt=\"\" class=\"wp-image-5265\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33-1024x451.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33-300x132.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33-768x338.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33-1536x676.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.08.33.png 1744w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ahjusink mee ja sinepiga<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 10 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles toidus annavad k\u00fcpsed tomatid nii v\u00e4rvi kui ka kerge, v\u00e4rske maitse. Tomatis sisalduvad antioks\u00fcdandid toetavad rakkude kaitset ja v\u00f5ivad aidata kehal paremini koormusega toime tulla. T\u00e4nu kergele tomatip\u00f5hjale sobib roog suurep\u00e4raselt p\u00e4evadeks, mil soovid hoida kaloraa\u017ei kontrolli all.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sink (nt seapraad) 120 g ~2 viilu<\/li>\n\n\n\n<li>tatar, keedetud 160 g ~1 portsjon<\/li>\n\n\n\n<li>hapukapsas 80 g ~2 sl<\/li>\n\n\n\n<li>salat (roheline segu) 50 g ~2 peot\u00e4it<\/li>\n\n\n\n<li>tomat 80 g ~1 v\u00e4ike<\/li>\n\n\n\n<li>kurk 80 g ~1\/3 keskmist<\/li>\n\n\n\n<li>oliivi\u00f5li 10 g ~1 tl<\/li>\n\n\n\n<li>mesi 5 g ~1 tl<\/li>\n\n\n\n<li>sinep (mahedamaitseline) 5 g ~1 tl<\/li>\n\n\n\n<li>must pipar (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>sool maitse j\u00e4rgi<\/li>\n\n\n\n<li>apelsin 150 g ~1 keskmine<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pane ahi sooja 200 kraadi peale.<br>2. Pese ja keeda tatar soolvees.<br>3. Sega mesi, sinep(mahedamaitseline) ja must pipar.<br>4. L\u00f5ika singist 1cm paksused viilud ja m\u00e4\u00e4ri mesi viiludele.<br>5. K\u00fcpseta ahjus 200 kraadi juures 10-15 minutit.<br>6. Senikaua pese salat, haki tomat ja kurk ning sega salatiks, lisa oliiv\u00f5li.<br>7. Serveeri ahjusink, hapukapsa, salati ja s\u00f6\u00f6 magustoiduks apelsin.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>260   <strong>Rasvad:<\/strong>13 g   <strong>Valgud:<\/strong>5 g   <strong>S\u00fcsivesikud:<\/strong>29 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja n\u00fc\u00fcd magustoidud<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Magustoit<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"747\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32-1024x747.png\" alt=\"\" class=\"wp-image-5266\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32-1024x747.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32-300x219.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32-768x561.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32-1536x1121.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.56.32.png 1866w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Banana Split<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 5 min.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Banana Split kasutab banaani, mis on looduslikult magus ja annab kehale kiiret energiat. Kiudained ja t\u00e4rklis aitavad hoida k\u00f5hu m\u00f5nusalt t\u00e4is ning tasakaalustada veresuhkrut. Suchine kooslus aitab sul rahuldada magusaisu, samal ajal p\u00fcsimata liiga k\u00f5rge kaloraa\u017ei juures.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>banaan 120 g ~1 keskmine<\/li>\n\n\n\n<li>marjad (nt mustikad, maasikad v\u00f5i vaarikad) 100 g ~1 peot\u00e4is<\/li>\n\n\n\n<li>kreeka jogurt 150 g ~\u00be tassit\u00e4it<\/li>\n\n\n\n<li>mesi 15 g ~1 supilusikat\u00e4is (v\u00f5i kookospalmisuhkur 10 g ~2 tl)<\/li>\n\n\n\n<li>toorkakao 5 g ~1 teelusikat\u00e4is<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Koori \u00fcks keskmise suurusega banaan ja l\u00f5ika see pikuti pooleks.<br>2. Aseta banaanipoolikud k\u00f5rvuti serveerimisn\u00f5usse ja pane nende vahele oma lemmik marjad.<br>3. Sega kreeka jogurt, kookospalmisuhkur v\u00f5i mesi ning toorkakao. T\u00f5sta jogurtisegu marjadele ja banaanile.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>390   <strong>Rasvad:<\/strong>12 g  <strong>Valgud:<\/strong>10 g  <strong>S\u00fcsivesikud:<\/strong>62 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"725\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51-1024x725.png\" alt=\"\" class=\"wp-image-5267\" style=\"width:1064px;height:auto\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51-1024x725.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51-300x212.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51-768x543.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51-1536x1087.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-09.55.51.png 1956w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ahju\u00f5una smuuti<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 15 min. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles vahepalas annab \u00f5un looduslikku magusust ja kr\u00f5mpsuvat tekstuuri. Pektiin v\u00f5ib aidata stabiliseerida veresuhkrut ja v\u00e4hendada n\u00e4ksimissoovi. Tegu on praktilise valikuga, kui vajad midagi kerget, mis siiski aitab n\u00e4lga taltsutada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00f5un 150 g ~1 suur<\/li>\n\n\n\n<li>kookosrasv 5 g ~1 tl<\/li>\n\n\n\n<li>kaneel (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>mesi 10 g ~2 tl<\/li>\n\n\n\n<li>pett 200 g ~1 klaas<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Puhasta ja t\u00fckelda \u00f5un v\u00e4ikesteks t\u00fckkideks.<br>2. T\u00f5sta \u00f5unat\u00fckid ahjuplaadile, lisa kookosrasv ja k\u00fcpseta 200 \u00b0C juures umbes 10 minutit, kuni \u00f5un on kergelt pehme; maitsesta kaneeliga (Santa Maria).<br>3. Lase \u00f5unat\u00fckkidel m\u00f5ni minut jahtuda, seej\u00e4rel sega need peti ja meega \u00fchtlaseks magustoiduks.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>280  <strong>Rasvad:<\/strong>7 g   <strong>Valgud:<\/strong>9 g   <strong>S\u00fcsivesikud:<\/strong>43 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"502\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-1024x502.png\" alt=\"\" class=\"wp-image-5268\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-1024x502.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-300x147.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-768x376.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-1536x753.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.15.16-2048x1003.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Banoffee maius<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 15 min. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles sn\u00e4kis annavad p\u00e4hklid kehale energiat ja hoiavad k\u00f5hu pikemaks ajaks t\u00e4is. V\u00e4ike p\u00e4hkliportsjon v\u00f5ib aidata v\u00e4ltida hilisemat magusaisu ja juhuslikku n\u00e4ksimist. Koos puuvilja v\u00f5i piimavalguga saad tasakaalus vahepala, mis sobib h\u00e4sti kiireks pausiks p\u00e4evase toimetamise sees.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>datlid 40 g ~1 peot\u00e4is<\/li>\n\n\n\n<li>vahtrasiirup v\u00f5i mesi 1 sl<\/li>\n\n\n\n<li>vanilliekstrakt \u00bd tl<\/li>\n\n\n\n<li>r\u00f6stitud mandlid v\u00f5i india p\u00e4hklid 13 g ~1 v\u00e4ike peot\u00e4is<\/li>\n\n\n\n<li>banaan 67 g ~1 keskmine<\/li>\n\n\n\n<li>skyr 134 g ~1 kausit\u00e4is<\/li>\n\n\n\n<li>mesi 1 tl<\/li>\n\n\n\n<li>toorkakao 1 tl<\/li>\n\n\n\n<li>R\u00f6stitud kate**<\/li>\n\n\n\n<li>kaerahelbed 20 g ~3 sl<\/li>\n\n\n\n<li>mandlid 10 g ~1 sl<\/li>\n\n\n\n<li>kaneel (Santa Maria) \u00bc tl<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Valmista karamell: p\u00fcreesta datlid vahtrasiirupi\/mee, vanilli ja r\u00f6stitud mandlite v\u00f5i india p\u00e4hklitega \u00fchtlaseks massiks.<br>2. Viiluta banaan ja sega see skyri ning meega, maitsesta toorkakaoga.<br>3. R\u00f6sti pannil kaerahelbeid ja mandleid, kuni need on kuldpruunid, ning maitsesta kaneeliga.<br>4. Aseta kausi p\u00f5hja skyri-banaani segu, sellele t\u00f5sta r\u00f6stitud kaerahelbed ja mandlid ning k\u00f5ige peale kalla karamell.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>550   <strong>Rasvad:<\/strong>30 g   <strong>Valgud:<\/strong>38 g   <strong>S\u00fcsivesikud:<\/strong>105 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"453\" src=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39-1024x453.png\" alt=\"\" class=\"wp-image-5269\" srcset=\"https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39-1024x453.png 1024w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39-300x133.png 300w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39-768x340.png 768w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39-1536x679.png 1536w, https:\/\/erikorgu.ee\/dev\/wp-content\/uploads\/2025\/12\/Screenshot-2025-12-16-at-11.20.39.png 1750w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Pannkoogitort<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Valmistusaeg 15 min. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selles roas annavad muna v\u00f5i munad tugeva vundamendi t\u00e4isk\u00f5hutundele. K\u00f5rge bioloogilise v\u00e4\u00e4rtusega valk aitab kehal paremini taastuda ning hoiab energia stabiilsena. Koos k\u00f6\u00f6giviljade v\u00f5i kergete lisanditega on tegu hommiku- v\u00f5i l\u00f5unas\u00f6\u00f6giga, mis aitab sul lihtsamini kaloridefitsiidis p\u00fcsida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Koostisosad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>muna 2 tk ~120 g<\/li>\n\n\n\n<li>banaan 100 g ~1 keskmine<\/li>\n\n\n\n<li>kaerajahu 20 g ~1 sl<\/li>\n\n\n\n<li>v\u00f5i v\u00f5i p\u00e4hkli\u00f5li 10 g ~1 tl<\/li>\n\n\n\n<li>kaneel (Santa Maria) maitse j\u00e4rgi<\/li>\n\n\n\n<li>sool n\u00e4puotsaga<\/li>\n\n\n\n<li>avokaado 80 g ~1\/2 viljast<\/li>\n\n\n\n<li>kakao 10 g ~1 sl<\/li>\n\n\n\n<li>mesi v\u00f5i vahtrasiirup 10 g ~2 tl<\/li>\n\n\n\n<li>maap\u00e4hkliv\u00f5i 15 g ~1 sl<\/li>\n\n\n\n<li>Pipargoogi maitseaine(soovikorral)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Valmistamine:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Sega kausis muna, purustatud banaan, kaerajahu, kaneel (Santa Maria) ja sool; klopi \u00fchtlaseks taignaks.<br>2. Kuumuta pann ja lisa veidi v\u00f5id v\u00f5i p\u00e4hkli\u00f5li, prae taignast v\u00e4ikesed pannkoogid m\u00f5lemalt poolt kuldpruuniks.<br>3. Valmista \u0161okolaadikreem \u2013 p\u00fcreesta avokaado, kakao ja mesi v\u00f5i vahtrasiirup \u00fchtlaseks kreemiks.<br>4. Aseta k\u00f5ige alumiseks kihiks pannkook, m\u00e4\u00e4ri peale p\u00e4hkliv\u00f5i, siis \u0161okolaadikreem ja korda kihte, kuni koostisosad on otsas.<br>5. Lase koogil seista k\u00fclmkapis paar tundi; kata kile v\u00f5i pane \u00f5hukindlasse anumasse enne jahutamist.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Kalorid:<\/strong>465   <strong>Rasvad:<\/strong>27 g   <strong>Valgud:<\/strong>25 g   <strong>S\u00fcsivesikud:<\/strong>29 g<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kui see j\u00f5ulumen\u00fc\u00fc pani sind m\u00f5tlema: <em>\u201cTegelikult polegi tervislik toitumine selline nagu ma arvasin\u2026\u201d<\/em>, siis on sul t\u00e4iesti \u00f5igus, see on palju parem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Su kaaluprobleem v\u00f5i kontrollimatud isud ei ole sul tahtej\u00f5u puudumise p\u00e4rast!<br>Probleem on selles, et sul pole igap\u00e4evaselt selget plaani, <strong>mida s\u00fc\u00fca nii, et k\u00f5ht oleks t\u00e4is ja keha t\u00f6\u00f6taks sinu kasuks<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just selleks ongi loodud minu toitumiskava.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Kui tahad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u00fc\u00fca p\u00e4ris toitu ilma kalorite lugemiseta<br><\/li>\n\n\n\n<li>hoida k\u00f5hu t\u00e4is ja energia stabiilsena<br><\/li>\n\n\n\n<li>ning lasta kaalul liikuda alla loomulikult, ilma stressita<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Siis liitu mu toitumiskavaga ja lase mul aidata sind, sa ei pettu, ma LUBAN!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <strong>Liitu siin <\/strong><a href=\"https:\/\/erikorgu.ee\/dev\/liitu\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">https:\/\/erikorgu.ee\/dev\/liitu\/<\/mark><\/strong><\/a>, <strong>hind \u20ac1.65\/kuu<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Olen olnud n\u00fc\u00fcdseks 22 aastat toitumisn\u00f5ustaja ja ma ei usu et eksin, kui \u00fctlen, et k\u00f5ige suurem valesti toitumine toimub just j\u00f5ulude ajal.\u00dcles\u00f6\u00f6mine. Patustamine. \u201eAh, las n\u00fc\u00fcd olla\u201c suhtumine. M\u00f5ned inimesed ootavad \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d v\u00e4ga (n\u00e4iteks mina).Teised kardavad seda. \u00c4kki v\u00f5ib-olla sina? Miks osad inimesed \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d ootavad? Sest: Miks osad inimesed j\u00f5ule kardavad? Sest: Ja n\u00fc\u00fcd [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5277,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-post-right-sidebar","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-5253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-retseptid"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Suur j\u00f5ulumen\u00fc\u00fc - Erik Orgu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/erikorgu.ee\/dev\/suur-joulumenuu\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Suur j\u00f5ulumen\u00fc\u00fc - Erik Orgu\" \/>\n<meta property=\"og:description\" content=\"Olen olnud n\u00fc\u00fcdseks 22 aastat toitumisn\u00f5ustaja ja ma ei usu et eksin, kui \u00fctlen, et k\u00f5ige suurem valesti toitumine toimub just j\u00f5ulude ajal.\u00dcles\u00f6\u00f6mine. Patustamine. \u201eAh, las n\u00fc\u00fcd olla\u201c suhtumine. M\u00f5ned inimesed ootavad \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d v\u00e4ga (n\u00e4iteks mina).Teised kardavad seda. \u00c4kki v\u00f5ib-olla sina? Miks osad inimesed \u201cj\u00f5ulu-s\u00f6\u00f6mat\u201d ootavad? Sest: Miks osad inimesed j\u00f5ule kardavad? 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