Cómo incluir las semillas en los alimentos cotidianos

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Las semillas son un alimento con múltiples propiedades . Hay muchos tipos y se pueden incluir en cualquier comida. Mejoran el tránsito intestinal, son beneficiosos para la memoria y también contienen vitaminas. No hay excusa para no tener semillas en los alimentos y consumirlas diariamente.

A continuación, proponemos varias ideas para que puedas incluir semillas en tu dieta diaria.

Semillas en la dieta: ¿cómo consumir?

Ensaladas

Las ensaladas son uno de esos platos básicos. Son fáciles y rápidos de preparar y también son saludables. Siempre se debe tener cuidado de no añadir alimentos que no sean nutritivos y que sólo aporten una enorme cantidad de calorías.

Ciertamente las semillas son un alimento que podemos incluir fácilmente en cualquier ensalada . Prácticamente cualquier persona mejorará su plato y también le proporcionará más nutrientes. He aquí algunas sugerencias:

  • Ensalada de quinoa. Si agrega quinoa a su ensalada, tendrá un solo plato muy completo y saludable. No olvides lavarlo antes de cocinarlo para quitarle el sabor amargo. Combine con lechuga y tomates para hacer un plato que seguramente le encantará. Hay que tener cuidado de sazonar la ensalada, porque la quinua es una semilla muy absorbente y, si se pone demasiado aceite, se empapa.
  • Semillas de calabaza. Usualmente comemos semillas de calabaza o girasol con sal. Una manera más saludable es comer estas semillas tostadas en una ensalada. Aportan un sabor diferente que le dará un toque especial a la ensalada.
  • Semillas de lino o de chía. Estas semillas son las más versátiles porque se adaptan a cualquier receta. Se recomiendan especialmente si usted tiene problemas de estreñimiento y también es rico en vitamina E.
Mira también:   Cómo preparar la salsa de yogur griega

Yogur

Un yogur griego o bajo en grasa es un bocadillo saludable. Si además añadimos trozos de fruta y semillas, tendremos un superalimento. Siempre es mejor añadir fruta fresca cortada en trozos que comprar un yogur de fruta.

En cuanto a las semillas que podemos añadir, todo dependerá de tus gustos. Los más utilizados para los yogures son la chía o el ajonjolí. A continuación, te daremos algunas recetas con las que podrás tomar deliciosos y saludables yogures y añadir semillas a la comida.

  • Yogur griego con kiwi y chia . Añadir una cucharada de semillas de chía al fondo del vaso. Luego vierta el yogur y añada otra cucharada de semillas. Por último, por encima, poner el kiwi picado y unas gotas de miel.
  • Yogur natural con fresas y semillas de lino. Agregue una cucharada de semillas de lino y vierta el yogur. A continuación, coloque las fresas cortadas y una cucharada de gelatina de fresa sin azúcar.

Barras de cereales

Las barras de cereales son una de las formas más sencillas de incluir semillas en su dieta diaria. Puedes comprarlos o hacerlos tú mismo.

Si los haces en casa, serán mucho más saludables, porque no tendrán tanta azúcar como los industrializados. Además, es muy sencillo de preparar y por lo tanto se pueden hacer varias una vez cada dos semanas, ya que se conservan bien si se envasan correctamente. Vea la receta aquí.

Las barras de cereal son un aperitivo perfecto para comer entre comidas. Puede llevarlos en su bolso o mochila para que pueda comer cuando le apetezca. También se recomiendan para aquellos que están a dieta porque son saludables y pueden ser un bocadillo a media mañana o a media tarde.

Mira también:   Dieta de verano para perder peso rápidamente

Sopas

Tal vez las sopas son la forma menos común de incorporar semillas en su dieta diaria. Pero le animamos a que lo intente.

Una propuesta es la sopa de quinua con verduras. Comience cocinando al vapor las verduras que desea agregar a la sopa. Luego lavar la quinua y cocer unos minutos en la olla.

Añadir la quinua a las verduras y también al caldo. Dejar cocer durante 20 minutos y listo. Es muy fácil preparar un plato caliente cuyo ingrediente principal son las semillas!

Postres para los que siguen una dieta: opciones de recetas de tortas funcionales Pocos postres son más típicos que un pastel casero. A continuación, le daremos opciones de recetas de pasteles funcionales para aquellos que están a dieta. Leer más «

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