Hola!!! Cómo estáis?? Espero que bien no… Muy bien!!!!
El otro día en la radio expliqué cómo podemos hacer nosotros mismos los cereales crujientes para el desayuno y como sois muchas las que me preguntáis por la receta la comparto aquí con tod@s vosotr@s. Es muy fácil y rápida de hacer. Con los ingredientes no tendremos problemas porque le podemos poner lo que más nos guste o lo que tengamos en ese momento en casa. Los ingredientes tipo son los siguientes:
INGREDIENTES:
500 grs de copos de avena
80 grs de nueces
160 grs de cacahuetes molidos
160 grs de azúcar integral de caña
100 grs de germen de trigo
125 mls de agua
8 cucharadas de aceite de oliva
2 cucharadas de vainilla en polvo
PREPARACIÓN:
- Mezclamos todos los ingredientes y extendemos la mezcla sobre una fuente apta para horno.
- Introducimos la mezcla en el horno aproximadamente a 180º.
-
- Todos los ingredientes en la fuente para introducirla en el horno
- Removemos de cuando en cuando.
- Una vez consumidos el agua y el aceite apagamos el horno y dejamos enfriar.
- Lo guardamos en un recipiente hermético.
Ya está!!!
-
Ya está preparados para comer.
En lugar de nueces le podemos poner almendras, piñones… También podemos usar frutas desecadas como las pasas, orejones y le echamos menos azúcar. La vainilla la podemos sustituir por canela o anís. Los copos pueden ser de avena o de maíz... Si ya queremos «tirar la casa por la ventana», el aceite lo podemos sustituir por nata y el agua por leche. Vamos, tenemos opciones para todos!!
Aunque os parezca muy calórico, que lo es, es muy equilibrado. Los copos procesados o «corn flakes» no suelen estar hechos con el grano entero sino con la masa de su harina más o menos refinada. Suelen añadirle sal, azúcar y diversos extractos para darle sabor. Los suelen «enriquecer» con vitaminas y minerales para compensar la pérdida de nutrientes. Es verdad que son más sabrosos, crujientes y apetitosos pero tienen más azúcar y menos nutrientes.
Por el contrario si nos los hacemos en casa conseguimos un desayuno muy apropiado para los niños, para la gente que hace deporte, para la que está sometida a grandes dosis de estrés (o sea, prácticamente tod@s), para los que tienen intestinos perezosos, en fin, para todos, todos, todos.
Os pongo algunos ejemplos para que veáis el potencial de este desayuno:
La avena tiene todos los aminoácidos ( que son los que forman las proteínas ) pero tiene poca cantidad de dos en concreto (la lisina y la treonina) que sí tienen los cacahuetes o las nueces. Por tanto con la mezcla del cereal con los frutos secos tenemos proteína requetecompleta. Además, la avena tiene menos gliadina (la proteína que forma parte del gluten) que el trigo.
El germen de trigo tiene muchísima vitamina E (una de las más antioxidantes) y ácidos grasos esenciales (omega 6 y omega 3) fundamentales para el buen funcionamiento del organismo. Al igual que la avena y las nueces tienen vitaminas del grupo B, esenciales para el sistema nervioso y muscular, como la B1 (muy importante para los fumadores) , la B2 (ayuda a sintetizar o crear hormonas para hacer frente al estrés, también interviene en la visión), la B6 (interviene en la formación de la hemoglobina). Las vitaminas hacen muchas cosas más por eso es tan importante la calidad de lo que comemos
A los frutos secos no hay que tenerle tanto miedo. No engordan. El truco está en sustituirlos, por ejemplo, en lugar de merendar embutido tomamos unos frutos secos. De hecho a igual número de calorías engordan menos que las carnes, los embutidos, quesos o harinas refinadas. Sí, tienen grasa, pero de la buena, tienen pocos hidratos y, la almendra por ejemplo, tiene muchísimo calcio y hierro.
También le podemos dar la forma que más nos guste.
Vamos, que tenéis que probarlo.
Muchos besos!!
Que comáis mucho y bien!!!
¡Que gran idea! Gracias, y además cada uno ya podemos personalizar con lo que más nos guste.
hombre no tiene mala pinta del todo aunque no me gustan todos los cereales pero intentaré probarlos.
muchas gracias por la sugerencia patricia pero no me gustan los cereales. sé que son sanos y alguna vez los he probado pero no acaban de convencerme.
No comes ningún cereal? Nada? 🙂
Hablando de frutos secos me he acordado que tenía una pregunta pendiente que hacerte. ¿Es bueno comer frutos secos después de las comidas?. En mi casa en la época de las nueces siempre las hemos comido después de comer.
Muchas gracias por todos tus consejos.
Gracias Patricia!! Mañana recojo tu libro en la librería! Que ganas!!
Qué bueno!! ni se me había pasado por la cabeza el hacerme mis propios cereales, es una idea genial que te copio, en mi casa van a flipar jejejeje….
Qué buenísima idea!! nos encanta la idea de hacerlos en forma de barritas!!
además, como nosotros cultivamos nuestros porpios vegetales y flores comestibles, vamos añadirles pétalos secos 🙂
SI quieres comnocernos pásate por nuestros bLog, te encantarán nuestros KITS Gourmet!
UN beso Patricia!!
¡Genial idea!
me encantan las barritas con los cereales que más nos gusten, ideales para tomar a media mañana.
Cuanto aprendemos con tu blog. Nos das buenas ideas y además aprendemos lo que nos aporta al organismo.
Nunca se me hubiera ocurrido, pero es una idea estupenda. Ahorramos dinero, ganamos salud y los hacemos a nuestro gusto
No soy de tomar cereales para desayunar, pero en barrita y para tomar alguna a lo largo del día me parece muy buena idea. Tendré que ir probando haber si me sale bien
Gracias Patricia por tus consejos. Lo intentaré pero no sé si me saldrá bien. De cualquier forma ¡genial ideal!
ay Patri qué way!! MUCHÍSIMAS GRACIAS!! me resolviste la duda en este post sobre los corn flackes!! me parece que hay una marca (BIOGRA, la de tu arroz vaporizado) que CREO que los tiene «buenos» es decir: SIN AZUCAR y 100% COPOS de maiz!! y por supuesto ecológicos…¡¡así que me animaré a probar esos alguna vez!! y tengo que «supervisar» los que toma mi novio a ver si son de harina o copos…
Hoy estarías SUUUUPER orguyosa de mi desayuno: infusión de manzanilla…y un ratito después : mijo(cocido)+ semillas chía+ germen de trigo+ bebida de almendras+ dátil troceado+ canela+ vainilla en polvo… por tanto ¡¡mezcla suuuper completa!! SIEMPRE ME ACUERDO DE TI DICIÉNDOME: «TIENES QUE MEZCLAR, ES MUY IMPORTANTE MEZCLAR!!»
¿sabes lo que si que»no me entra» de desayuno? la opción tortilla/huevos ….por la mañana no sé por qué no «me caen» muy bien… es como que me levanto y lo que «me pide el cuerpo» son los cereales…pero eso sí, a la hora de comer/cenar…la tortilla/huevos me sientan estupendamente!!y ahora con la quinoa/salsa tomate!!…esa receta se ha convertido en un «MUST HAVE» de mi alimentación!!
muuuaks guapisisisisisimaaa!! y xfa: PLANTEATE CONCURSAR EN TU CARA ME SUENAAA!! me encantaría!!
Muchas gracias por todos tus consejos Patricia! me gusta mucho tu blog! Podrías algún día hablar de las algas? y de cómo comerlas? Siempre hay que hidratar las algas que vienen secas o se pueden comer secas por ejemplo de aperitivo? Muchas gracias! Besitos
Me encanta la idea de hacer nuestros propios cereales, ¡gracias por tu blog Patricia y por todo lo que nos enseñas!
Hola Patricia, mi comentario es una cuestión que espero me sepas resolver. Resulta que desde hace algún tiempo tomo agar-agar disuelta en agua y mezclada con infusiones y tés. Desde que la tomo me encuentro mucho mejor porque me ayuda con el tránsito intestinal, me ha bajado el colesterol y cuando la tomo desaparece la sensación de pesadez y hinchazón que a veces dan ciertas comidas. Mi duda surge ahora que estoy embarazada y no se si puedo seguir tomándola en mi estado. He buscado información en internet pero lo mismo leo que es super sana como que esta totalmente contraindicada para embarazadas, ¿tú que opinas? HELP ME, PLEASE. I NEED YOU!!
He odído decir que los cereales hinchados lo hacen a una temperatura muy elevada y que superior a los120 grados celsius conlleva acrilamidas que son sustancias cancerígenas. Los cereales lo hacen a temperatura aún más elevada. A mí me gustan mucho pero después de lo oído me he asustado un poco.
¿podrías dedirme qué de cierto hay en ésto Patricia?
muchas gracias
Hola Patricia. Compré tu libro y estoy intentando seguir tus consejos. He empezado a tomar levadura de cerveza y me pica bastante la piel de la cara y me han salido granitos. ¿Es posible que me cause ese efecto? Y otra duda, intento eliminar la harina de trigo blanca, pero no se si la harina de centeno o espelta son buenas si no son intagrales. !!Muchas gracias por tu ayuda!!!
Hola! Pues deja de tomar la levadura porque no es normal lo que me dices… Todas las harinas refinadas son prácticamente iguales.. sin embargo las integrales son diferentes. Las blancas carecen prátitamente de nutrientes porque los pierden en el proceso de refinado. Besitos!
Me parece una idea genial, la única pega son las calorías :P.
No tomaremos mucha cantidad y solucionado. 😉
ummmm! Qué ricoooos! A mí me chiflan los cereales crujientes. Intento tomar suficientes cereales integrales y frutos secos a diario, soy como un hamster, con unos cacahuetes y unas pipas peladas soy feliz, jajaja
Yo desayuno cereales pero los compro en el super, se supone que tienen mucha fibra y demás…pero no se yo, buena receta ! me la apunto!
!Hola Patricia!
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