Aprenda sobre las recetas de gachas de avena para desayunar

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La avena está hecha con copos de avena cocidos con leche o agua, y puede traerle frutas, especias u otros ingredientes que desee. Es un típico desayuno británico, pero hoy en día se ha convertido en una costumbre mundial. Vea las diferentes recetas de gachas de avena a continuación!

Algunas personas afirman que la incorporación de recetas de gachas de avena en el desayuno le ayuda a perder peso , ya que la avena es un carbohidrato de absorción lenta y lo llena por más tiempo. Los cereales integrales también ayudan a prevenir enfermedades cardiovasculares.

Le traeremos algunas recetas de avena para que pueda hacer un desayuno más saludable y equilibrado. Estas son recetas fáciles, rápidas y económicas.

Recetas de gachas de avena: el clásico

Para esta receta necesitaremos una tercera taza de copos de avena – que equivale a más treinta gramos, una taza de leche – para tener menos calorías puede incluso usar leche descremada o leche de soja o incluso agua, edulcorante – como la stevia, y canela al gusto.

Si usas agua tendrás que añadir más frutas o especias para que no se vuelva tan insípida .

  1. Poner la leche o el agua, el edulcorante y la canela en una sartén.
  2. Cuando empiece a liberar el vapor, añada la avena.
  3. Revuelva con frecuencia, cocinando a fuego medio la mezcla durante cinco a diez minutos – depende del grosor que desee darle a la avena.
  4. Puede servir caliente o frío, y añadir frutas, semillas…
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Avena con chocolate

Para esta receta necesitaremos los mismos ingredientes que la anterior y también una cucharadita de cacao en polvo.

Si usas agua, tendrás que añadir más edulcorante para eliminar el sabor amargo del cacao. La forma de hacerlo es también la misma, recordando que debemos agregar el cacao junto con la avena.

Avena con yogur y plátano

Para nuestra próxima receta necesitaremos avena, leche, edulcorante, canela, medio plátano y un yogur descremado sin grasa.

Deberíamos añadir el yogur y el plátano triturado al final de los pasos de preparación ya explicados.

Avena con clara de huevo y chía

Esta vez la receta requiere, además de los ingredientes de la avena clásica, dos claras de huevo y una cucharadita de semillas de chía.

Para la preparación:

  1. Poner la leche o el agua, el edulcorante y la canela en una sartén.
  2. Cuando empiece a liberar el vapor, añada la avena.
  3. Muévase a fuego medio.
  4. Casi al final de la cocción, bajar el fuego y añadir las claras de huevo y la cucharadita de chía, revolviendo hasta que estén suaves.
  5. Se puede servir caliente o frío.

Curiosidades

Los alimentos más comunes para agregar a los copos de avena son : fruta fresca, nueces, semillas, coco rallado, chocolate rallado, miel…

Como una opción más rápida para hacer este desayuno, podemos dejar que la avena se remoje la noche anterior con agua o leche y luego calentarla por un minuto en el microondas . Esta es una opción perfecta para hacer un desayuno saludable, económico y fácil.

Conozca las propiedades y beneficios de las frutas rojas Los frutos rojos son muy variados; frambuesas, fresas o arándanos son sólo algunos de ellos. Conozca los beneficios de las frutas rojas aquí! Leer más «

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