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sâmbătă, 8 septembrie 2018

Salata vegana de quinoa cu avocado si baby spanac

Quinoa reprezinta una dintre putine surse de "proteina completa", continand toti cei 20 de aminoacizi sau "caramizile" care alcatuiesc proteinele si care ajuta la buna functionare a oragismului. 9 dintre acesti aminoacizi nu pot fi produsi de catre organism, fiind denumiti aminoacizi esentiali, Acestia de regasesc doar in alimentele pe care le consumam, iar unul dintre acestea este quinoa. Pentru ca o proteina sa fie completa trebuie sa contina toti cei 9 aminoacizi esentiali.

Avocado-ul este o sursa excelenta de grasimi monosaturate sanatoase, potasiu, antioxidanti si fibre. Printre alte beneficii ale avocado-ului asupra organismului se numara si intarirea sistemului imunitar si nervos, protejarea impotriva bolilor de inima, iar continutul de luteina ajuta la sanatatea ochilor.

Frunzele de spanac sunt foarte bogate in clorofila, acid folic, vitaminele  B1, B2, B6, B9, PP, C, E si K, beta-caroten, protide, lipide, glucide, mucilagii, luteina, fier, precum si o substanta specifica numita spinacina.

Astfel, aceasta salata de quinoa cu avocado si spanac, ii aduce organismului cea mai mare parte din nutrintii de care are nevoie, intr-o singura portie. Se prepara rapid si usor, fiind o idee excelenta atat pentru pranz sau cina.

Salata vegana de quinoa cu avocado si baby spanac
Sursa foto: Thegardengrazer.com

INGREDIENTE:
  • 200 g de quinoa
  • 2 bucati de avocado medii, bine coapte
  • 85 g de baby spanac
  • 220 g de rosii cherry
  • 2 cepe verzi
  • 1-2 catei de usturoi
  • 2 linguri de otet din vin rosu / otet balsamic / otet de visine
  • putina sare si piper


MOD DE PREPARARE:
  1. Pune la fiert quinoa, urmand instructiunile de pe ambalaj sau la 200 g de quinoa trebuie sa adaugi o cantitate dubla de apa, adica 400 ml. Mai poti adauga si putina sare si ulei de masline.

  2. Intr-un bol pune spanacul, apoi adauga usturoiul tocat marunt, ceapa verde taiata rondele si avocadoul si rosile cherry taiate cubulete.

  3. Adauga si quinoa dupa ce a fiert si amesteca ingredientele.

  4. Condimenteaza cu sare, piper si otet.

  5. Serveste imediat sau pastreaza la frigider maxim o zi.



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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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vineri, 8 decembrie 2017

Salata vegana rapida si economica de cartofi si avocado

Esti la dieta si vrei sa prepari sarac in calorii sau pur si simplu vrei sa prepari ceva rapid si economic? Aceasta reteta de salata vegana cu cartofisi avocado va fi inspiratia ta in zilele in care nu ai foarte mult timp sa dispozitie sa gatesti ceva mai complicat.

Cartofii sunt una dintre cele mai bogate surse ale complexului vitaminic B (B1, B3, B5 si B6). In plus, sunt o sursa bogata de amidon, fibre dietetice, sunt foarte saraci in calorii, contin foarte putine grasimi si 0 colesterol.

Avocado-ul este o sursa importanta de grasimi monosaturate sanatoase, este foarte satios si amelioreaza problemele de constipatie datorita continutului foarte mare in fibre.
Salata vegana rapida si economica de cartofi si avocado
Sursa foto: Beckysbestbites.com

Ingrediente:
  • 6 cartofi fierti si taiati cubulete
  • un avocado mare si bine copt
  • coaja si sucul de la un lime
  • frunze de patrunjel, coriandru, marar, la alegere
  • sare si piper dupa gust

Instructiuni de preparare:

Puneti cartofii la fiert intr-o oala mare cu apa rece (apa ar trebui sa acopere cartofii).

Fierbeti cartofii 10-15 minute, fara a deveni sfaramiciosi. Lasati sa se raceasca.

Intre timp curatai si taiati cubulete avocado-ul, adaugati sucul si zeama de la lime, precum si ierburile preferate tocate marunt.

Intr-un castron mai mare adaugati cartofii si dressingul de avocado.

Serviti rece sau la temperatura camerei.


Valori nutritionale salata:






























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