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TRES RECETAS PARA COMER RICO SANO Y NUTRITIVO

Hoy que estamos en tiempos de semáforos, vale recordar que hace seis años en Ecuador, también se implementó otro semáforo: El Semáforo Nutricional, que fue una medida para disminuir las tasas de obesidad y enfermedades asociadas. Pero la obesidad, el sobrepeso y las enfermedades no hacen más que aumentar, no ha habido ni siquiera un mantenimiento de las tasas en adultos y peor en niños
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El semáforo solo mira tres ingredientes: azúcar, grasa y sal; se fija en cantidad pero no en calidad y el resto de ingredientes quedan en el aire, esto hace que la ley de etiquetado quede muy laxa y abierta permitiendo que productos insanos parezcan muy saludables cuando no lo son. Además de una publicidad y marketing agresivo a productos usando caricaturas, eslóganes, sellos que asemejan una certificación, palabras relacionadas a salud, entre otros.
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A título personal me parece una estrategia que ha quedado muy corta y que debe complementarse con otras más, como las adoptadas en países como Chile que prohíbe la presencia de caricaturas/animalitos/, etc en productos dirigidos para niños, por ejemplo cereales de caja. O en Japón que prohíben que las bebidas o jugos lleven imágenes de frutas si no llevan fruta sino sólo su sabor, cosa que pasa en muchas marcas en Ecuador por ejemplo con las gelatinas, leches o yogures de sabor.

Ante ello, y para ir en el contexto de las medidas adoptadas y de los tiempos de semáforos, a manera de sugerencia, presentaré tres recetas de platos sabrosos, sanos y nutritivos que nos ayudarán en nuestra alimentación.

Panquecas de avena,

La opción flash que nunca falla. Yo prefiero ponerle la fruta encima cuando ya están servidas. Yo las preparo asi:

  • 1/2 tz de avena
    •Canela en polvo (le pongo como si no hubiera un mañana, full😅)
    •1 huevo peq
    •1/3 tz de agua
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    Licúo y al sartén antiadherente (sin aceite)
    Estar súper pendiente porque se cocinan rapidísimo, las volteas y listo 🥞si las pones en wafflera omite añadir agua

¿Arroz con atún o verduras con atún y algo de arroz?
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Para los súper arroceros una buena opción para no dejarlo por completo es enriquecerlo con otros alimentos que sean fuente más alta de fibra: vegetales, hojas, granos por ejemplo.
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Acá les dejo un ejemplo de cómo preparo yo un plato que lleva arroz blanco pero en mayor cantidad vegetales, choclo/arverjita.
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Necesitas:
•zanahoria, pimiento, cebolla perla, tomate
•arverjita, choclo
•pescado: atún en filete, en lata o albacora
•especias (para dar color y sabor): curry o comino/paprika/cúrcuma •pizca de sal •arroz blanco o integral (quinua tb queda muy bien)
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Procedimiento:
•Picas todos los vegetales y los colocas sin aceite a un sartén profundo. Añades la arverjita cocinada y el choclo. •agregas las especias y una pizca de sal
•añades el atún cocinado desmenuzado. Si usas de lata elimina el líquido, lávalo y de ahí lo usas. •agrega el arroz blanco/integral o la quinua y mezcla todo muy bien
Añade culantro opcional
¡Listo!
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Pd: ¿me preguntaron si se pueden mezclar algunas fuentes de energía sin problema (arverjita, choclo y arroz)? Y si, el cuerpo no sabe si ese hidrato de carbono proviene de la arverjita o del choclo, lo importante es que entre las 3 sumen una porción prudente y tratar que tengan fibra, para eso las añadimos al arroz para no dejarlo solito además de complementarlo siempre con vegetal y proteína animal o vegetal

 

 

Torta de choclo

– 3 choclos crudos desgranados
– 1 Huevo
– Pizca de sal
– Queso desmenuzado
– 1/3 tz de leche o bebida vegetal
– Cebolla blanca finamente picada
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Colocar en una licuadora los choclos desgranados, leche (o bebida vegetal), huevo y la pizca de sal. Picar la cebolla blanca y agregar a la mezcla anterior junto con el queso troceado.
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Hornear a temperatura media durante 1 hora, y ¡a comer

Buen provecho.

Fotos: semáforo: 080formación.es. Platos: Cristina Bajaña


Cristina Bajaña de Flores

Nutricionista – Dietista

Instagram @nutricion_cristinab

Consultas 0998673856

Acerca de Aurelio Paredes

Periodista de Profesión (Licenciado en Comunicación Social, graduado en la Universidad de Guayaquil), ecuatoriano de nacimiento, 59 años de edad y 37 años de experiencia. Empezó en 1982 como reportero radial y escaló posiciones hasta llegar a ser Editor de Deportes de Diario El Universo de Guayaquil, considerado el matutino de mayor circulación en Ecuador; Director de Revista Estadio (Deportiva) y Editor de Revista Vistazo (Política y Actualidad); presentador de televisión en varios programas deportivos; columnista de deportes y páginas humorísticas bajo el seudónimo de Delado; y guionista empírico en algunos programas de la televisión ecuatoriana. En la función pública fue Director de Comunicación de la Procuraduría General del Estado y en la empresa privada, Director de la Federación Deportiva Nacional del Ecuador.

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