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duminică, 30 septembrie 2018

Batoane energizante cu migdale, seminte de canepa si unt de arahide

Aceste batoane energizante vegane nu necesita coacere, sunt super usor de facut, contin doar ingrediente naturale si zahar prezent in mod natural. In plus, nu contin gluten, dar sunt bogate in proteine si carbohidrati compusi care iti furnizeaza energie constanta pe tot parcursul zilei. Sunt recomandate ca si snack intre mese sau ca energizant inainte de antrenamente.

Curmalele se numara printre fructele cele mai bogate in energie (100 g de curmale contin 275 kcal), dar sunt si o sursa excelenta de fibre alimetare, vitamine si minerale (seleniu, fier, magneziu, vitamina A, D si vitamine din complexul B).

Migdalele sunt bogate in vitamina E, fibre, proteine si fier. Consumul a 10 migdale reprezinta echivalentul unei farfurii de spanac in ceea ce priveste cantitatea de fier.

Fulgii de ovaz sunt foarte bogati in antioxidanti si fibre solubile care contribuie la absorbtia substantelor nutritive in intestinul subtire si la prevenirea constipatiei.

Semintele de canepa sunt bogate in acizi grasi Omega-3 si Omega-6 si contin toti cei 21 de aminoacizi cunoscuti, inclusiv cei 8 aminoacizi esentiali pe care organismul uman nu ii poate produce (leucina, lizina, metionina, fenilalanina, triptofanul, valina si treonina).

Untul de arahide este o sursa importanta de proteine, acizi grasi, potasiu si fibre.

Siropul de artar este unul dintre cei mai apreciati indulcitori naturali si provine din seva copacului cu acelasi nume. Printre cele mai importante minerale prezente in siropul de artar se numara manganul si zincul.

Batoane energizante cu migdale, seminte de canepa si unt de arahide
Sursa foto: Runningonrealfood.com

INGREDIENTE:
  • 225 g de curmale curatate de coaja si samburi
  • 75 g de migdale
  • 75 g de fulgi de ovaz
  • 40 g de seminte de canepa
  • 70 g de unt de arahide
  • 1 lingura de sirop de artar


INSTRUCTIUNI DE PREPARARE:
  1. Adauga curmalele si migdalele intr-un procesator de bucatarie si pulseaza pana cand acestea sunt maruntite.

  2. Adauga apoi fulgii de ovaz, semintele de canepa, untul de arahide si siropul de artar si mixeaza din nou pana cand obtii o compozitie omogena.

  3. Pe o foaie de pergament sau hartie de copt intinde compozitia apoi da la frigider pentru cateva ore.

  4. Taie apoi batoane de marime potrivita si inveleste-le individual.



Vezi si: Batoane energizante cu fulgi de ovaz, fulgi de cocos si unt de arahide








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luni, 20 noiembrie 2017

Bilute proteice cu spirulina [reteta raw vegana]

Spirulina este unul dintre cele mai vechi si nutritive ingrediente de pe Terra, insa chiar si asa, uitam de multe ori sa o includem in alimentatia noastra de zi cu zi. Spre deosebire de alte suplimente nutritive, spirulina poate fi consumata zi de zi, fara pauze, pentru tot restul vietii. Chiar si femeile insarcinate si copiii se pot bucura de proprietatile nutritive ale acesteia.

Cei mai multi dintre noi consuma spirulina sub forma de tabelete, datorita gustului specific, insa exista si varianta sub forma de pudra care poate fi adaugata in smoothie-uri sau diverse deserturi. Daca si tie iti place sa incerci diverse retete unde sa incluzi ingredientele tale sanatoase intr-o modalitate cat mai creativa si diversificata, iti recomandam o reteta sanatoasa de snack pe baza de spirulina.

bilute proteice cu spirulina
Sursa foto: Veganinsanity.com

De ce ingrediente ai nevoie pentru prepararea retetei?
  • 175 g de curmale
  • 75 de grame de stafide sau merisoare
  • 100 g de migdale
  • 2 linguri de spirulina pulbere
  • 3 linguri de suc de lamaie

Instructiuni de preparare:
  • Adauga toate ingredientele intr-un robot de bucatarie si mixeaza pana se amesteca
  • Ia cate o lingura din compozitie si formeaza bilutele.

Pot fi pastrate in frigider pana la 2 saptamani.


Sursa reteta: Veganinsanity.com


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