CONSEJOS NUTRICIONALES
- Come dos veces al día verduras y/o hortalizas.
- Una de ellas, elígelas de colores rojos, naranjas o amarillos. Por ejemplo: tomate, zanahoria o calabaza.
- Una de las verduras tómala en crudo, en forma de ensalada.
- Lava las verduras con la hoja entera y no dejes los vegetales en remojo, así no se perderán tantas vitaminas.
- Al cocinar los vegetales, no los cuezas mucho, es mejor tomarlos al dente.
- Para cocinar las verduras lo ideal es usar la olla a presión o hacerlas al vapor.
- Toma tres piezas de fruta o zumos naturales al día.
- Las vitaminas se pierden por lo que hay que tomar el zumo recién exprimido.
- Es mejor tomar la fruta con la piel, lavándola previamente.
PRIMEROS PLATOS
Ensalada de col, aguacate, nueces y jamón.
– Aportación nutricional: 461kcal. / 10,8g proteínas / 15g hidratos de carbono / 39,8g grasas / 6,2g fibra
– Antioxidantes:Zinc 4,6mg / Selenio 8,4µg / Vitamina C 131mg / Vitamina A 100µg / Vitamina E 9,7mg
– Tiempo 15 minutos. Dificultad baja
– Ingredientes: Una col rizada, un aguacate (en su punto de maduración), un puñado de nueces, 100g de jamón curado en daditos, 100ml de aceite de oliva y una cucharada de mostaza en grano.
– Preparación: Retiramos las hojas externas de la col. Cortamos el cogollo de col en láminas finas. Escaldamos (solo sumergir en agua hirviendo) y refrescamos inmediatamente, en agua helada. Escurrimos bien y reservamos. Pelamos y cortamos el aguacate en láminas. Preparamos el aliño mezclando el aceite con la mostaza. Aliñamos la col con la vinagreta de mostaza. En un recipiente mezclamos bien la col con el aguacate y las nueces picadas. En un plato ponemos la ensalada y terminamos con jamón picado por encima.
Salteado de espinacas con mejillones y avellanas.
– Aportación nutricional: 329kcal. /28g proteínas / 13,2g hidratos de carbono / 18,5g grasas / 6,8g fibra
– Antioxidantes: Zinc 4,3mg / Selenio 72µg / Vitamina C 100mg / Vitamina A 6.750µg / Vitamina E 0,9mg
– Tiempo: 10 minutos. Dificultad baja.
– Ingredientes: 2 manojos de espinacas frescas, 2 kilos de mejillones frescos con cáscara, un puñado de avellanas, aceite de oliva, una hoja de laurel, un cuarto de limón y sal.
– Preparación: Lavamos bien las espinacas vigilando que no queden rastros de tierra. Las colamos y prensamos bien, para retirar el máximo de agua posible. En una sartén, ponemos un chorrito de aceite y unos ajos laminados. A fuego medio, esperamos que los ajos se doren y enseguida echamos las espinacas. Un poquito de sal y el puñado de avellana picadas.
Aparte, en una cacuela, ponemos los mejillones, el laurel y el limón. Tapamos la cazuela, y a fuego fuerte, esperamos que se abran. No sobrepasará los tres minutos.
Servimos las espinacas salteadas y rodeamos con los mejillones, en media concha.
Salteado de acelgas con tropezones de pan y bacon.
– Aportación nutricional: 496kcal. / 9,6g proteínas / 29g hidratos de carbono / 38g grasas / 6g fibra
– Antioxidantes: Zinc 1,2mg / Selenio 9,6µg / Vitamina C 40mg / Vitamina E 2,3mg
– Tiempo: 30 minutos. Dificultad media.
– Ingredientes: 2 manojos de acelgas, 150g de bacon en dados, 100g de picatostes (una bolsita), una cucharadita de pimentón dulce, aceite y sal.
– Preparación: Lavamos bien las acelgas y las cortamos en trozos. Las hervimos durante cinco minutos, o hasta que los tallos estén tiernos. Las colamos y extraemos el exceso de agua.
En una sartén, doramos el bacon, procurando que exude todo el aceite y quede ligeramente crujiente. Añadimos las acelgas, salteamos, a fuego fuerte, para que el aceite del bacon las impregne. Finalmente, fuera del fuego, añadimos un poco de pimentón dulce y unos picatostes.
Servimos inmediatamente.
Crema de calabacín con piñones tostados.
– Aportación nutricional: 429kcal. / 11g proteínas / 40,5 hidratos de carbono / 25g grasas / 6g fibra
– Antioxidantes: Zinc 1,1mg / Selenio 4µg / Vitamina C 29mg / Vitamina A 27µg / Vitamina E 2,3mg
– Tiempo: 30 minutos. Dificultad media.
– Ingredientes: 4 calabacines, 2 patatas, 1 puerro, 4 quesitos desnatados, un litro de caldo de verduras, aceite de oliva, una nuez de mantequilla, sal, pimienta y un puñado de piñones.
– Preparación: Cortamos la parte blanca del puerro. En una cazuela, con un chorrito de aceite y un dado de mantequilla, ponemos el puerro picado, el calabacín sin pelar y la patata, todo lavado y cortado en dados. A fuego medio, rehogamos sin parar de dar vueltas. Cuando veamos que la verdura está doradita, cubrimos con caldo de verduras y bajamos el fuego al mínimo. Dejamos cocer, lentamente, hasta que la verdura esté tierna y suave. Trituramos bien, hasta que la crema quede bien fina.
Tostamos unos piñones en el horno, o en una sartén con un hilo de aceite. Vigilamos el tostado porque si se ennegrecen saben amargo. Servimos la crema de calabacín con los piñones tostados.
Crema de zanahoria y curry con picatostes de tomillo.
– Aportación nutricional: 282kcal. / 4,1g proteínas / 31,2g hidratos de carbono / 15,7g grasas / 5,4g fibra
– Antioxidantes: Zinc 0,9mg / Selenio 11,9µg / Vitamina C 28,6mg / Vitamina A 4.500µg
– Tiempo: 30 minutos. Dificultad baja.
– Ingredientes: Medio kilo de zanahorias, una cebolla grande, 1 litro y medio de caldo de verduras, un trozo hermoso de pan del día anterior, unas ramas de tomillo, una cucharadita de curry, aceite de oliva, sal y pimienta blanca.
– Preparación: Sofreímos la cebolla picada a fuego lento durante diez minutos. Añadimos las zanahorias peladas y cortadas, subimos el fuego y las rehogamos unos diez minutos. Cuando hayan cogido un color dorado, cubrimos con el caldo de verduras y dejamos que hierva hasta que las zanahorias se hayan ablandado, unos veinte minutos. Trituramos bien. Salpimentamos y añadimos la cucharadita de curry, para aromatizar.
En una sartén, ponemos un dedo de aceite y una rama de tomillo. Hacemos que cueza durante cinco minutos, a fuego muy muy lento. Lo importante es que el tomillo no se fría. Tapamos la sartén hasta que el aceite se enfríe. Retiramos el tomillo. Ya tendremos un aceite aromatizado. Cortamos el pan en dados y lo freímos en el aceite del tomillo.
Servimos la crema de zanahoria con los picatostes aromatizados y terminamos con unas hojas frescas de tomillo.
SEGUNDOS PLATOS
Asado de pollo con naranja.
– Aportación nutricional: 385kcal. / 42,4g proteínas / 11,3g hidratos de carbono / 19g grasas / 2,5g fibra
– Antioxidantes: Zinc 2,4mg / Selenio 29,6µg / Vitamina C 70,5mg / Vitamina A 75µg / Vitamina E 2,7mg
– Tiempo: 50 minutos. Dificultad media.
– Ingredientes: Un pollo cortado en octavos, 2 naranjas hermosa, un puñado de hierbas de Provenza, aceite, sal y pimienta.
– Preparación: Pedimos al carnicero que corte un pollo en octavos. Lo ponemos en una bandeja que pueda ir al horno. Lo rociamos con aceite, sal y pimienta. Cortamos una naranja y la ponemos en la misma bandeja. Añadimos también un puñado de hierbas de Provenza (o de orégano). Asamos al horno, primero a 250ºC, durante diez minutos. Bajamos a 180ºC y dejamos que se vaya cociendo lentamente durante 45 minutos más.
Salmón en papillote con patatas y eneldo.
– Aportación nutricional: 483kcal. / 27g proteínas / 28,7g hidratos de carbono / 28g grasas / 3g fibra
– Antioxidantes: Zinc 1,7mg / Selenio 1,4µg / Vitamina C 6,1mg / Vitamina A 30µg / Vitamina E 2,3mg
– Tiempo: 50 minutos. Dificultad media.
– Ingredientes: 4 supremas de salmón de 150g, 6 patatas pequeñas, vino blanco, eneldo fresco, aceite, sal y pimienta y papel de horno.
– Preparación: Hervimos las patatas con piel, durante veinte minutos, o hasta que al pincharlas no ofrezcan resistencia. Las cortamos en láminas no muy finas y las ponemos en la base de un rectángulo de papel de horno. Rociamos con un chorrito de aceite, un chorrito de vino blanco y unas láminas de eneldo. Encima, ponemos el salmón y salpimentamos. Cerramos bien el papel de horno, en forma de paquetito y cocemos al horno, a 200ºC, durante veinte minutos. También lo podemos cocer al microondas, 4 minutos.
Pechuga de pavo con brócoli y puré de manzana.
– Aportación nutricional: 507kcal. / 44,6g proteínas / 29g hidratos de carbono / 23,7g grasas / 6,3g fibra
– Antioxidantes: Zinc 2,8mg / Selenio 29,5µg / Vitamina C 76,2mg / Vitamina A 57µg / Vitamina E 4,1mg
– Tiempo: 40 minutos. Dificultad media.
– Ingredientes: 4 pechugas de pavo deshuesadas, medio brócoli, 3 manzanas, aceite de oliva, sal y pimienta, orégano, mantequilla.
– Preparación: Empezamos por el puré de manzana. Las lavamos y las ponemos en un plato, las tapamos con plástico film y las cocemos al microondas durante diez minutos, a potencia máxima. Esperamos que enfríen ligeramente antes de sacar el plástico film, porque el vapor nos puede quemar.
Retiramos la piel de las manzanas, rescatamos la pulpa y la pasamos por una batidora, añadiendo un taco de mantequilla, un poco de sal y pimienta blanca. Lavamos y cortamos el brócoli en pequeños trozos. Lo ponemos en un plato y lo tapamos con un plástico film y lo cocemos al microondas, a máxima potencia, durante tres minutos. Ahora preparamos la pechuga de pavo. En una sartén bien caliente, echamos un hilo de aceite y pasamos la pechuga, por los dos lados, a fuego medio, un minuto por cada lado. Dependiendo del grosor, bajamos ligeramente el fuego y esperamos un par de minutos más, para que el interior quede bien cocido. Fuera del fuego, salpimentamos y terminamos espolvoreando con un poco de orégano.
Acompañamos la pechuga de pavo con el brócoli, aliñando con aceite virgen y un poco de sal y el puré de manzana.
Rape con dados de calabaza.
– Aportación nutricional: 387kcal. / 37,8g proteínas / 15g hidratos de carbono / 19,6g grasas / 5,2g fibra
– Antioxidantes: Zinc 1,5mg / Selenio 8,5µg / Vitamina C 140mg / Vitamina A 380µg / Vitamina E 3,4mg
– Tiempo: 15 minutos. Dificultad baja.
– Ingredientes: 800g de rape limpio en tacos, media calabaza del tipo violín, aceite de oliva, un diente de ajo, un manojo de perejil fresca y sal.
– Preparación: Pelamos y cortamos la calabaza en dados. Lo ponemos en un plato y tapamos con plástico film y lo cocemos cinco minutos, en el microondas a potencia máxima. Esperamos un poco antes de retirar el plástico, porque el vapor nos puede quemar. Trituramos 200ml de aceite con el diente de ajo y unas cuantas hojas de perejil. En una sartén antiadherente, ponemos un chorrito de aceite, y cuando esté caliente vamos poniendo el rape, procurando que no baje la temperatura de la sartén, para intentar evitar que el rape saque agua. Lo salpimentamos una vez cocido. Acompañamos el rape con los dados de calabaza y aliñamos con el aceite de ajo y perejil.
Brocheta de ternera con cebolla caramelizada y tomate fresco.
– Aportación nutricional: 315kcal. / 27g proteínas / 21,5g hidratos de carbono / 13g grasas / 5,4g fibra
– Antioxidantes: Zinc 4,6mg / Selenio 4,4µg / Vitamina C 98mg / Vitamina A 2.760µg / Vitamina E 4,1mg
– Tiempo: 50 minutos. Dificultad media.
– Ingredientes: 500g de solomillo de ternera (pueden ser las puntas), 3 zanahorias, una cebolla grande, 4 tomates hermosos, hierbas de Provenza, una cucharada de azúcar, un chorrito de vino blanco, aceite de oliva y sal.
– Preparación: Cortamos la cebolla en juliana, La ponemos en una cazuela, con un chorro de aceite, uno de vino blanco, azúcar y una cucharadita de sal. A fuego lento, dejamos que vaya cociendo, hasta que adquiera un tono de caramelo. Hacemos un corte en la base de los tomates y los escaldamos en agua hirviendo no más de un minuto. Los refrescamos en agua con hielo. Los pelamos, gracias al escaldado, la piel saldrá fácilmente y los cortamos. Retiramos las semillas y hacemos dados de tomate. Los aliñamos con hierbas de Provenza, sal y aceite de oliva. Lo dejamos macerando un mínimo de dos horas. Pelamos y cortamos las zanahorias en tacos. La hervimos durante cinco minutos, las refrescamos inmediatamente en agua helada y las reservamos. Cortamos el solomillo en dados. En una brocheta, ensartamos alternando tacos de solomillo y de zanahoria. Las asamos a la plancha, a fuego medio, para que se cuezan por dentro. Servimos acompañado de cebolla caramelizada y de tomates frescos macerados.
POSTRES
Copa De fresones con yogur y avellanas.
– Aportación nutricional: 178kcal. / 4g proteínas / 10,2g hidratos de carbono / 13,5g grasas / 2,3g fibra
– Antioxidantes: Zinc 0,5mg / Vitamina C 45mg / Vitamina A 35,4µg
– Tiempo: 50 minutos. Dificultad media.
– Ingredientes: 100g de fresones, un yogur griego, un chorro de vinagre de Jerez, 2 cucharadas de azúcar, unas hojas de menta fresca y unas cuantas avellanas.
– Preparación: Lavamos y cortamos los fresones en dados. Los rociamos con vinagre de Jerez y los espolvoreamos con azúcar. Dejamos macerar durante una hora. Colamos los fresones y endulzamos el yogur con el jugo de la maceración.
Servimos en una copa transparente. En la base ponemos los fresones y terminamos con el yogur, un picadillo de avellanas y unas hojas de menta cortadas en juliana.
Ensalada de frutas con un punto tropical.
– Aportación nutricional: 126kcal. / 2,5g proteínas / 27,5g hidratos de carbono / 0,7g grasas / 3,3g fibra
– Antioxidantes: Zinc 0,4mg / Selenio 1,5µg / Vitamina C 58mg / Vitamina A 515µg
– Tiempo: 5 minutos. Dificultad baja.
– Ingredientes: Medio melón, media piña, la piel de dos limas y unas ramas de menta fresca.
– Preparación: Pelamos el melón y lo cortamos en dados, también la piña. Ponemos en un recipiente, rallamos finamente la piel de las dos limas y deshojamos la menta fresca. Dejamos macerar un par de horas. La lima aumenta la sensación de dulzor de la fruta y, además, la acidez del cítrico hace que la fruta saque su propio jugo.
Naranja con infusión de romero y lunas de uva.
– Aportación nutricional: 172kcal. / 2,7g proteínas / 38,4g hidratos de carbono / 0,9g grasas / 4,3g fibra
– Antioxidantes: Zinc 0,4mg / Selenio 2,7µg / Vitamina C 102mg / Vitamina A 120µg
– Tiempo: 20 minutos. Dificultad baja.
– Ingredientes: 4 naranjas, 50g de azúcar, una rama de romero y un racimo de uvas.
– Preparación: Cortamos la piel externa de la naranja, con la ayuda de un pelador, procurando no coger nada de la parte blanca de la piel. La cortamos en juliana. La ponemos en una cazuela y la cubrimos con agua, azúcar y romero. Cocemos a fuego muy suave, hasta que nos quede un jugo almibarado. Retiramos el romero. Retiramos la parte blanca de la piel y cortamos la naranja en láminas. La cubrimos con el almíbar de naranja y romero. Lavamos bien las uvas y las cortamos finas. Las disponemos sobre la naranja.
Mousse de limón.
– Aportación nutricional: 180kcal. / 2,4g proteínas / 22,1g hidratos de carbono / 9,1g grasas / 1g fibra
– Antioxidantes: Zinc 0,2mg / Selenio 0,2µg / Vitamina C 65mg / Vitamina A 19,6µg
– Tiempo: 15 minutos. Dificultad media.
– Ingredientes: El zumo de dos limones, la piel de un limón rallada, un yogur, 40g de azúcar y 100g de nata líquida.
– Preparación: Endulzamos el yogur con la mitad del azúcar. Mezclamos el zumo y la piel rallada con el yogur. Batimos la nata hasta doblar su volumen, vamos añadiendo azúcar en forma de lluvia. Finalmente, integramos la nata, con mucho cuidado, con movimientos envolventes, a la mezcla de yogur y limón. Reservamos en la nevera hasta elmomento de su consumo.
Terminamos con unas cuantas fresas del bosque y un poco de mermelada de fresa diluida en agua para transformarla en una salsa.
Melocotones al vino.
– Aportación nutricional: 389kcal. / 1,5g proteínas / 75g hidratos de carbono / 0,3g grasas / 3g fibra
– Antioxidantes: Zinc 0,4mg / Selenio 1,3µg / Vitamina C 21,6mg / Vitamina A 1.290µg
– Tiempo: 20 minutos. Dificultad media.
– Ingredientes: 5 melocotones de Calanda, 150g de azúcar, 500ml de vino tinto y dos clavos de olor.
– Preparación: Pelamos los melocotones. Reservamos uno y cortamos los cuatro restantes en láminas. En una cazuela ponemos el vino tinto, el clavo y el azúcar. Ponemos a hervir, a fuego lento, durante unos cinco minutos, para que coja textura de jarabe. Introducimos las láminas de melocotones y los hervimos unos cinco minutos más. Los dejamos en el vino para que continúen la maceración.
Servimos los melocotones al vino con trocitos del melocotón fresco.
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