jueves, 1 de junio de 2017

Desayuno cremoso con cacao y plátano




¡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).

40 comentarios:

  1. Una pregunta, ¿dónde se compra el cacao natural?

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  2. Vamos, que una bomba light... (a ver si voy el sábado)

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  3. Me lo hago muchas veces para desayunar y me encanta, tengo que probarlo con bayas de goji, yo suelo ponerle nibs de cacao o unas frambuesas
    Un beso

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  4. Oooh que pinta tiene! Me lo voy a preparar algun dia para desayunar. Alma, en el cacao natural debe indicar si esta o no alcalinizado? Y si no lo indica, como lo sabemos sin abrir el paquete?

    Gracias wapa 😘

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  5. Delicioso!!A ver si me animo que tiene que alimentar un montón.bsts

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  30. ¡Bienvenido de vuelta! La receta de desayuno cremoso con cacao y plátano suena deliciosa y nutritiva. Es genial que también estés colaborando Slope con el Observatorio del Cacao y aprendiendo sobre las propiedades y nutrientes de este alimento.

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Muchísimas gracias por dejar tu comentario. Los leo todos y me encantan!!! Si tienes una pregunta, te recomiendo que visites la sección de dudas en el recetario. También puedes contactar conmigo vía Twiter (@alma_cupcakes) o en Facebook (https://www.facebook.com/objetivocupcake). Un beso!!