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marți, 1 mai 2018

Salata vegana de quinoa cu avocado, perfecta pentru vara

Daca iti doresti o reteta usor de preparat, sanatoasa si care sa-ti dea energie in zilele calduroase, salata de quinoa cu avocado te scoate din impas. Este perfecta pentru masa de pranz, in plus poate fi pregatita pentru 2-3 zile. Tot ce trebuie sa faci este sa fierbi quinoa, o pui la frigider, iar cand foamea isi faci de cap, adaugi doar restul ingredientelor.

Quinoa este considerata un super-aliment datorita cantitatii impresionate de nutrienti, antioxidanti si aminoacizi pe care ii contine. Printre cei mai importanti se numara: magneziu, potasiu, fosfor, acid oleic, quercitina si saponina. Printre beneficiile aduse sanatatii, quinoa lupta impotriva kilogramelor in plus si a cancerului, sustine functiile inimi si sanatatea oaselor.

Avocado-ul la randului lui este bogat in grasimi monosaturate sau grasimi "sanatoase, carotenoizi, vitaminele A, E si K, magneziu, potasiu, fier, cupru, precum si cantitati importante de fibre si proteine.

Salata vegana de quinoa cu avocado, perfecta pentru vara
Sursa foto: Beautybites.org

Ingrediente:

  • 185 g quinoa gatita (poti sa o pregatesti dupa aceasta reteta)
  • un avocado bine copt
  • sucul de la o jumatate de lamaie
  • un castravete mic taiat cubulete
  • 2 fire de ceapa verde taiate rondele
  • 4-5 rosii cherry taiate in jumatate
  • o lingura de otet
  • o lingura de ulei de masline
  • frunze proaspete de busuioc
  • sare dupa gust
  • optional, pentru cei care consuma lactate pot adauga si cateva cubulete de branza feta.

Instructiuni de pregatire:

  1. Intr-un bol incapator adauga quinoa fiarta, castravetele taiat cubulete, ceapa, rosiile cherry si busuiocul.
  2. Adauga sucul de lamaie, otetul, uleiul de masline si sare dupa gust si amesteca bine.
  3. Optional, adauga cubuletele de feta deasupra
  4. Pofta buna!



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sâmbătă, 14 aprilie 2018

Salata vegetariana cu fasole rosie, bogata in proteine

Fasolea rosie sau kidney beans cum mai este denumita datorita formei si culorii asemantoare cu cea a rinchilor, este o sursa importanta de proteine vegetale. 100 de grame de fasole rosie contin 24 de grame de proteine, aproape la fel de multe ca si pieptul de pui care contine 27 de grame de proteine/100 de grame.

Pe langa continutul bogat in proteine, printre alte beneficii nutritionale ale boabelor de fasole rosie putem sa enumeram si: sursa excelenta de fibre, magneziu, acid folic sau vitamina B9 si tiamina sau vitamina B1.

Castravetele este o sursa excelenta de vitamine din complexul B: B1, B2, B3, B9, in plus, este si o sursa excelenta de hidratare si detoxifiere, avand in vedere ca 95% din compozitia acestora este apa.

Porumbul contine si el o cantitate mai mica de proteine (5 grame de proteine / la 250 de porumb), precum si grasimi esentiale omega-3 si omega-6, tiamina, acid folic si vitaminele C, E si K.

Salata vegetariana cu fasole rosie, bogata in proteine
Sursa foto: Hurrythefoodup.com

Ingrediente:

  • o conserva de fasole boabe rosie
  • o conserva mica de porumb
  • un jumatate de castravete taiat cubulete
  • 90 g de branza feta
  • frunze de coriandru sau patrunjel tocate marunt
  • 2 cepe verzi taiate rondele

Ingrediente pentru dressing:

  • sucul de la un jumatate de lime
  • 2 linguri de ulei de masline
  • o lingurita de mustar
  • un catel de usturoi
  • 1 lingurita de chimion
  • o jumatate de lingurita de oregano
  • sare si piper dupa gust

Modalitati de preparare:

  1. Scurge de apa fasolea si porumbul boabe;
  2. Taie cubulete castravetele, iar frunzele de coriandru sau patrunjel toaca-le potrivit;
  3. Taie ceapa verde cubulete;
  4. Intr-un bol mai mare adauga ingredientele tocate, fasolea, porumbul si amesteca-le cu branza feta;
  5. Intr-un bol mai mic, adauga ingredientele pentru dressing si amesteca-le, apoi adauga totul peste salata;
  6. Salata este gata. Pofta buna!




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