Aprenda a hacer recetas usando granos enteros

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Cada vez más personas evitan el consumo de alimentos refinados y eligen alimentarse eligiendo alternativas más saludables. Estas recetas con granos enteros son opciones que proporcionan nutrientes y fibra a nuestro cuerpo.

Desde el punto de vista nutricional, los cereales integrales contienen minerales como magnesio, manganeso, hierro, selenio, fósforo y zinc ; también aportan vitamina B, que ayuda al sistema nervioso central, y ayudan al funcionamiento energético del metabolismo.

Tipos de granos enteros

Existen varios tipos de granos enteros, y podemos dividirlos en aquellos que no contienen gluten y aquellos que sí lo contienen. Los cereales sin gluten son: arroz en sus diversas variedades, maíz y alforfón.

Por otro lado, los que contienen gluten son: avena, cebada, centeno y trigo, además de sémola, cuscús, kamut, etc.

Puede crear varias recetas con granos enteros. Hay opciones dulces y saladas. Estas recetas pueden ser incorporadas a su dieta diaria, ya sea para el desayuno, la merienda o las comidas principales.

Una de las recetas más populares y fáciles de preparar con cereales integrales es el pan . Un alimento de consumo diario que se puede incorporar en todas las comidas del día.

De manera similar, reemplazar el arroz blanco con otros tipos de arroz integral es la opción preferida por muchas personas. A continuación, veremos dos recetas de cereales integrales.

Pan integral

Ingredientes:

  • Dos tazas de harina integral (500 g)
  • Una taza de agua tibia (300 ml)
  • Tres cucharadas de aceite de oliva de sabor neutro o aceite de oliva (30 g)
  • Levadura fresca (25 g)
  • Sal al gusto
  • Tres cucharadas de semillas de chía, lino, girasol, etc. (opcional)
Mira también:   Aprenda sobre los mejores alimentos para los atletas

Cómo hacerlo:

  1. Precalentar el horno a 220°C.
  2. Para empezar a preparar la masa, coloque en un bol todos los ingredientes secos, es decir, harina y sal.
  3. Disuelva la levadura fresca en media taza de agua tibia.
  4. Añadir, poco a poco, los líquidos a los ingredientes secos , integrándolos lentamente: levadura, aceite de oliva y agua. Mezclar y amasar bien hasta obtener una masa homogénea.
  5. Añadir las semillas y mezclarlas un poco más hasta que estén bien integradas en la masa.
  6. Formar las tortas de pan, cubrir la masa con un paño y dejarla fermentar en un lugar cálido hasta duplicar su tamaño . Debe esperar media hora hasta que llegue a una hora.
  7. Engrasar y enharinar una fuente para evitar que los panes se peguen mientras se cocinan.
  8. Coloque los panes en el plato. Deje un centímetro entre los panes – de nuevo para evitar que se peguen durante la cocción, ya que aumentan de tamaño.
  9. Hornee durante 50 minutos o hasta que se doren. Sacarlos del horno y dejarlos enfriar.

Arroz Yanagi en el wok

Ingredientes:

  • 300 gramos de arroz yanagi (una taza)
  • Una cebolla
  • Una zanahoria
  • Un pimiento morrón
  • Salsa de soja (un cuarto de taza)
  • Tres cucharadas de aceite de oliva (30 gr)
  • Una cucharada de semillas de ajonjolí (opcional)
  • Sal y pimienta al gusto

Cómo hacerlo:

  1. Poner el agua en una sartén para calentarla. Para una taza de arroz yanagi necesitas dos tazas de agua.
  2. A continuación, añadir el arroz yanagi y una pizca de sal. Cubrir la sartén con la tapa y cocinar a fuego máximo hasta que hierva. Una vez que empiece a hervir, ponga el fuego al mínimo. Hervir durante unos 25 minutos hasta que el arroz esté blando.
  3. Mientras el arroz se cocina, empezar cortando en juliana todas las verduras.
  4. Saltee las verduras en una sartén previamente calentada con aceite de oliva hasta que estén blandas. Deje a un lado hasta que el arroz esté listo.
  5. Añadir el arroz previamente cocido al wok y añadir las verduras.
  6. Sazonar al gusto con sal y pimienta.
  7. Añadir la salsa de soja y remover bien todos los ingredientes.
  8. En un plato, servir el arroz yanagi con las verduras. Finalmente, esta receta con granos enteros puede ser decorada con semillas de ajonjolí.
Mira también:   Dieta desequilibrada: ¿cómo afecta a tu cuerpo?

Beneficios del consumo de semillas oleaginosas Elige la opción que más te guste y disfruta de todos los beneficios de las semillas oleaginosas que puedes incluir en tu dieta. Leer más «

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