¡Estoy de vuelta!
Hoy os traigo una
receta de un desayuno. Como me escribís mucho pidiéndome recetas de desayunos diferentes,
hoy os traigo uno que yo me preparo habitualmente: un desayuno cremoso con
cacao y plátano. Está delicioso, se prepara en un pis pas y encima está
cargadito de nutrientes y energía para empezar el día.
Aprovecho esta
receta para contaros que recientemente he comenzado a colaborar con el Observatorio del Cacao, una iniciativa de carácter científico impulsada por un
grupo de expertos (profesionales de la medicina, la nutrición y la
investigación) cuyo objetivo es recopilar, analizar y divulgar las evidencias
disponibles actualmente sobre las propiedades de este alimento. Así que me ha
parecido que esta receta, teniendo en cuenta que el pasado domingo fue el Día
Nacional de la Nutrición, era perfecta para hablaros de todo lo que estoy
aprendiendo sobre el cacao a raíz de esta colaboración y, más en concreto,
sobre sus nutrientes.
Sus propiedades como superalimento se basan en la presencia de
polifenoles, unos compuestos naturales activos con propiedades antioxidantes
con multitud de efectos beneficiosos para la salud, sobre todo para nuestro
corazón.
El cacao natural destaca
por su alto contenido en fibra (hasta un 35%), en vitaminas del
grupo B y en minerales como el magnesio, cobre y manganeso. Los antioxidantes del cacao
ayudan a la prevención de la hipertensión, la diabetes o del colesterol
malo, que son los principales factores de riesgo de
complicaciones cardiovasculares.
Eso sí, no todos
los cacaos son iguales: tendremos que diferenciar entre el cacao natural no alcalinizado yel alcalinizado (que está sometido a un tratamiento químico por el que se
modifica su color y su sabor y que le hace perder hasta el 60% de los
flavonoides que contiene el cacao natural). Para diferenciarlos: el cacao
natural es marrón claro y se
disuelve, mientras que el cacao alcalinizado es marrón-rojizo claro o marrón-rojizo
muy oscuro y hace grumos.
En esta receta utilizaremos cacao natural.
Desayuno cremoso con cacao y plátano
Receta para el Observatorio del Cacao
Ingredientes (para dos personas, ¡o una con mucho hambre!):
- - 50g de copos variados de cereales (Yo he usado avena, cebada, trigo y centeno pero puedes usar solo avena o escoger otras variedades o incluso elegir sólo cereales sin gluten)
- - 180-200ml de bebida de avena
- - 1 cucharada de cacao natural
- - 1 plátano mediano (aprox. 100g)
- - 1 cucharada de semillas de chía
- - Bayas de goji o arándanos rojos o frambuesas…
En un cazo, coloca los copos con la bebida de avena y calienta a fuego lento
hasta que empiece a espesar. En ese momento incorpora el cacao y remueve muy
bien hasta que se deshaga por completo (lo mejor es usar unas varillas). Sigue
removiendo mientras espesa. Cuando la mezcla esté bien cremosa y densa, retira
del fuego e incorpora medio plátano cortado en rodajas. Aplástalo bien y
remueve hasta que se incorpore por completo.
El plátano endulza de manera
natural el resultado, aunque puedes incorporar en este momento un poco de miel
o azúcar de caña integral si quieres darle un punto extra de dulzor.
Servimos el desayuno en un bol y acompañamos con el resto
del plátano cortado en rodajas, las
semillas de chía y nuestros frutos secos o
naturales elegidos.
Espero que lo probéis en casa. ¡¡Está delicioso!! Se le
queda una textura cremosa que recuerda casi a un pudding… mmmmmm!
Un beso y nos vemos pronto por aquí!
Alma
PD: Estaré el día 10 firmando en la Feria del Libro de Madrid, por la mañana en la Caseta 90 (a Punto) y por la tarde en FNAC (Caseta 136-137).
Una pregunta, ¿dónde se compra el cacao natural?
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