Cómo comer verduras sin darnos cuenta

10.804 comentarios / Sin categoría

Hola!!!! Qué tal estáis ??

Yo muy requetebien, aunque pensándolo bien,  podría estar mejor. Sois muchas las madres con hijos pequeños o adolescentes las que me comentáis que os cuesta mucho incluir las verduras y hortalizas en sus platos.

Pues eso se va a acabar!!! Y de una forma más fácil de la que os podáis imaginar. Así que ya no habrá excusas ni quebraderos de cabeza pensando cómo podéis hacer para camuflarlas en sus platos.

Démosle la bienvenida a … los germinados!!!!

 

la foto (3)
Germinado en estado puro.

Los germinados o brotes representan la planta en potencia, tienen todo su potencial, toda su vitalidad, son alimentos vivos. Son muy ricos en sustancias de gran valor biológico imprescindibles para el organismo como las enzimas o las vitaminas. Cada día es más fácil encontrar germinados en cualquier supermercado.

Incluirlos en nuestra alimentación es muy fácil porque no hay que comer grandes cantidades y casi ninguno tiene un sabor fuerte o desagradable (bueno, los germinados de ajo sí… cómo no!). Además se comen tal cual los sacamos del envase. Sólo hay que lavarlos bien.

Los podemos incluir en las ensaladas, en tostadas, en los sandwinches… en lo que queráis pero siempre en crudo para que el calor no destruya sus propiedades.

Incluirlos en los platos de los niños o adolescentes a los que no les gusten las verduras es una buena forma de asegurarnos que comen vegetales llenos de minerales y vitaminas imprescindibles para su crecimiento..

Y por qué son tan especiales los germinados ??

la foto (2)
Germinado ya limpio , preparado para saborear.

 

 

Pues porque (valga la redundancia) son germinados. Y es que es precisamente en el proceso de germinación donde se predigieren o desdoblan los nutrientes de la semilla.

Cuando una semilla tiene agua, oxígeno y calor empieza a germinar para formar una nueva planta, que a su vez producirá nuevas semillas. En este proceso se ponen en marcha muchas reacciones químicas, por ejemplo, moléculas de almidón o de proteína se rompen en otras más pequeñas, incluso, se pueden llegar a  sintetizar sustancias como la vitamina C (que antes no estaba presente en la semilla)  o la clorofila.

Esto hace que su digestión sea muy fácil y permite que ciertos alimentos  puedan consumirlos personas intolerantes. Es decir, si yo soy intolerante al garbanzo, el germinado de garbanzo me sentará mucho mejor y me beneficio de sus propiedades. Esto es así porque están predigeridos.

Tienen muchísimas vitaminas, minerales, enzimas, aminoácidos, hidratos de carbono, clorofila… Tienen propiedades medicinales ya que estimulan los procesos digestivos, regeneran la flora intestinal, son antioxidantes, depurativos, y remineralizantes.

Por cierto, germinar en casa es muuuuuy fácil. Es como nos enseñaron en el colegio:

  • Ponemos a remojo, con bastante agua, las semillas en un frasco de vidrio y lo tapamos con una tela.
  • Dejamos reposar las semillas durante 12 horas en un lugar oscuro y cálido.
  • Pasadas doce, desechar el agua y enjuagarlas con agua tibia.
  • Luego enjuagar y cambiar el agua dos o tres veces diarias hasta que se vean los brotes. Suele ser pasados 3 a 5 días.

Podemos hacer germinados de alfalfa, de cebada, de trigo, de arroz, de soja, de lentejas..

la foto (4)
Germinados de plantas diferentes listos para consumir.

El germinado de alfalafa se considera el germinado con más concentración de nutrientes que otros. Es un gran remineralizante y ayuda a combatir el cansancio y fragilidad. Tiene vitaminas A, B, K,E y C . Y minerales como el calcio, magnesio, portasio y hierro.  Tiene muchísimas enzimas que ayudan a digerir las proteínas, las grasas y los carbohidratos. Limpia y tonifica los intestinos. Gracias a la cantidad de enzimas que tien ayuda a digerir y asimilar las proteínas, grasas e hidratos.

El germinado de trigo tiene un sabor dulce por los azúcares que contiene. Previene infeccionones, y es regenerador celular.

El germinado de brócoli es anticancerígeno. Muy antioxidante. Estimula la producción de enzimas que interviene en la detoxificación del hígado.

El germinado de fenogreco es un limpiador sanguíneo y renal. Contiene fósforo y hierro.

Os recuerdo que es o mejor consumirlos ecológicos y lavarlos bien antes de emplatarlos.

 

Que comáis mucho y bien!!!

 

10.804 comentarios en “Cómo comer verduras sin darnos cuenta”

  1. Elena

    ¡Hola Patricia!
    ¡Que gozada volverte a leer!
    Muuuuyyyyyyy interesante el tema de los germinados, lo malo es que no sé como voy a hacer que se los coma así en crudo…el niño claro. Yo lo haré de cajón y germinaremos juntos a ver si así se atreve 😉
    Llevo un par de semanas comiendo como aconsejas en tu libro y blog, el niño me ve y tiene mucha curiosidad, pero el miso, que yo pensaba le gustaría, no hay tu tía, casi vomita el pobre. En fin, paciencia, paciencia y más paciencia, jajajajajaja.
    Un beso enorme, y mil gracias por compartir tu sabiduría.
    ¡Hasta la próxima!

    Responder
  3. Gemma

    Hola guapa!!!
    Genial este post 😉 me súper encantan los germinados!! Gracias por toda la info que nos das, ahora ya se un poquito más. Mira yo no los lavaba al comprarlos ecológicos, así que a partir de ahora lo haré y compraré alguno que todavía no he probado.
    Besos y gracias!!

    Responder
  4. Gemma

    Como me gusta leerte… Te leo y luego vuelvo otra vez… ja ja Eres mejor que una enciclopedia.
    Pasaré hoy por una tienda de productos eco y miraré si tienen para hacer germinados.
    Si que es verdad que a los niños les cuesta más cambiar la alimentación.
    A los míos hay cosas que las llevan bien, pero otras fatal… la granola por ejemplo es una lucha en el desayuno. Pero soy constante.
    Muchas gracias Patricia, ayudas un montón.
    Ten buen día.
    Otra cosa… ¿Qué opinas de la fruta deshidratada?

    Responder
    1. yosikekomo

      Depende! Me rechifla pero hay que tener cuidado por los picos de insulina. Para los niños con actividades extraescolares que necesitan mucha energía sin mejor que las chuches o los snaks. si los mezclamos con frutos secos tipo almendras o piñones

      Responder
  5. Estefanía

    Hola Patricia, me encanta tu blog…me tiene enganchada desde que lo descubrí, enhorabuena!!
    Gracias a tus consejos he cambiado algunos hábitos de alimentación que tenía y ahora mis digestiones son menos pesadas,me noto mucho menos hinchada y eso se refleja en mi cuerpo… y sobre todo en mi estado de ánimo!
    Ahora voy a mis dudas…suelo desayunar una infusión y al rato una rebanada de pan (verde, de lino, de centeno…) con aceite. A media mañana me tomo un par de galletas integrales, una barrita de cereales o algo de fruta. Almuerzo lo típico, carne, pescado, pasta pero siempre acompañado de verduras y ceno ensalada, caldo o un revuelto de verduras. La fruta la tomo una media hora antes de cada comida, no tomo pan, lácteos, fritos y bollería porque me sientan fatal.
    Mi problema está en la merienda sobre las 6 y media. Suelo comer algo de fruta o una taza de cereales (con la receta que pusiste una vez) ¿Qué mas podría tomar?
    Y otra pregunta, me gusta mucho la quinoa, la espelta, el arroz vaporizado…pero nunca he leído en tu blog nada sobre el couscous o el bulgur y también suelo comerlo, ¿me los recomiendas?
    Un saludo y gracias de nuevo!

    Responder
  6. Alma

    Hola Patricia:
    Estoy feliz leyendo tu libro. Y sobretodo me he quitado la ansiedad!!!
    Estoy comiendo súper conciente de comer vivo!
    Una pregunta y las semillas para germinar donde se compran?
    En sitio eco vi una germinadora q supongo será más fácil q cambiarles el agua 3 veces. Besos y gracias.

    Responder
  7. Ana

    Hola Patricia!!
    Lo primero, felicitarte y darte las gracias por tu blog y tu libro.
    Mi pregunta no está relacionada con los germinados, pero es que no sé dónde escribirla…
    Verás, es sobre la proporción entre el aceite base y los aceites esenciales.
    Por un lado, creí entender que por 50 ml. de aceite base corresponden 5 gotas del esencial, pero por otra parte dices que por 50 ml, poner 30 gotas …
    Al final si preparo la mezcla para la celulitis de aceite de sésamo y aceite esencial de limón y romero, en qué proporción lo preparo?
    Perdona por haberme salido del tema de hoy y te doy las gracias por adelantado.
    Besos y lo dicho: gracias!!

    Responder
  8. LETICIA

    Buenos días Patricia y gracias de nuevo por tu aportación en el blog.
    Una pregunta… en el desayuno es bueno tomar agua tibia con limón. Cierto y lo estoy comprobando pero durante el día es bueno ir bebiendo agua tibia? no digo con limón. Al calentar el agua se vuelve alcalina y con eso facilitamos el trabajo de los órganos del cuerpo? Igual he dicho un disparate!!
    Si puedes me gustaría que me lo aclararas.
    Gracias de antemano

    Responder
  9. Lola

    Muchas gracias por tus buenos consejos. Una pregunta (seguramente tonta), ¿cómo podríamos hacer germinado de brócoli en casa?

    Gracias!

    Responder
  10. Raquel

    Hola Patricia
    Muchas gracias por el blog y por tu libro. Compré en verano tu obra y desde septiembre he ido poco a poco modificando mi alimentación. En estos dos meses he perdido 4kg sin pensar «estoy a dieta» y sin culparme por tener peso de más. Vamos, he hecho las paces conmigo misma y te doy las gracias por ello.
    Un abrazo

    Responder
  11. María

    Buenas tardes Patricia:
    estoy leyendo tu libro, voy por la mitad, aunque ya levo tiempo informando sobre comer sano y más o menos bien poniéndolo en práctica. Lo último que me tienen más confundida es lo de la combinación de alimentos.
    Se puede mezclar frutos secos con fruta por ejemplo. Yogur con fruta? combinaciones de jugos verdes… tengo un lío!! quería pedirte que hicieras un post sobre este tema y algunos ejemplos de combinaciones buenas.
    Por cierto vivo en Málaga y quería preugntarte cómo hacerte una consulta personalizada?
    Un saludo y gracias.

    Responder
  13. Olokuti

    Buenas noches, soy Sofía, la community manager de Olokuti, tu mundo sostenible.

    En Olokuti creemos que cada paso y cada pequeño acto es crítico para el desarrollo de nuestro planeta, y que dejar a nuestros pequeños un mundo mejor del que nos hemos encontrado, está todavía en nuestras manos. Como dijo Eduardo Galeano “Mucha gente pequeña en lugares pequeños, haciendo cosas pequeñas… pueden cambiar el mundo” Y nos ceñimos al guión 🙂 Tenemos tienda online de productos artesanales, ecológicos y de comercio justo, como ropita, accesorios y productos para bebés y no tan bebés 🙂 Moda ética, productos alimentícios de comercio justo, accesorios para el hogar artesanales y ecológicos y cosméticos naturales son tan solo una parte de la variedad de productos que tenemos! Y en nuestro blog intentamos crear conciencia con nuestros posts sobre ecología, diversidad cultural, noticias eco, etc.

    Nos gustaría mucho que le echarais un vistazo a nuestro blog y tienda online, y que si os gusta algo, nos recomendéis por alguna plataforma. Hemos escrito muchos posts interesantes, y nos encantaría que los reutilizarais como creáis conveniente, si ponéis como link nuestra página, o linkeis alguna frase clave a nuestra web. Los beneficios del café verde, como comprar éticamente, que es la moda sostenible, actividades con niños… ¡Tenemos infinidad de temas!
    Estamos abiertos a más sugerencias, muchas gracias por vuestra atención,

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    También estamos en FB:
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    Por un mundo eco, bio y justo.
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  14. laura

    hola mira es la primera vez que te escribo, pero llevo leyendo hace mucho tiempo

    mi pregunta es sobre los nutrientes que tiene la comida cocinada con antelación, me explico me acabo de enterar que estoy embarazada y como diariamente en la oficina comida que preparo uno o dos días antes, me surge la duda de si la comida que tomo ha perdido todo los nutrientes y vitaminas o al ser pocos días los mantiene.
    En este momento quiero comer de la manera mas saludable posible.

    Por favor si pudieras contestarme, te lo agradecería.

    muchas gracias

    Responder
    1. yosikekomo

      Si te la cocinas en casa respetando las temperaturas para que los alimentos no pierdan demasiados nutrientes no te preocupes.
      Siempre que puedas calienta en cazuela no en microondas.
      Besitos

      Responder
  15. María José

    Hola Patricia 🙂

    He descubierto tu blog hace poco y me encanta. Me estoy poniendo «al día» leyendo todas tus entradas.
    Te escribo «desesperadamente» porque tengun un lío con la LECHE.
    Hay tantos tipos que no sé cuál beber !!!

    Yo bebo leche moega 3 (hacendado) que supongo que es leche de vaca. Y he descubierto los inconvenientes que tiene la leche de vaca y me gustaría que me dijeras cual es la MEJOR LECHE.
    He leído que la leche vegetal es mejor pero hay muchos tipos y no sé cual elegir.
    Yo no tengo ni colesterol, ni asma. Sólo tengo el estómago un poco «delicado» y no quiero engordar jaja. ¿Cúal me recomiendas a mi?
    Mis padre sí tiene colesterol.
    Mi madre tiene migraña.
    Mi herman tiene asma.
    ¿Cual deben beber ellos?

    Perdona por molestarte. Sino puedes responderme a todo, por lo menos dime cuál es la MEJOR.

    MUCHAS GRACIAS !!!

    Un saludo.

    Responder
    1. yosikekomo

      Las leches son de vaca. Otra cosas son las bebidas vegetales. La leche de vaca no se la recomendaría a ninguno, no es buena no en migrañas, ni asma, no colesterol.
      Las bebidas vegetales están muy bien, para el colesterol la de alpiste

      Responder
  16. Ángela

    Hola Patricia, he leído que los batidos verdes son muy buenos para tomar verduras, pero como dices tú en tu libro no debemos mezclar frutas ácidas con dulces. El caso que no sé de qué hacerme los batidos… ¿nos recomiendas alguno? ¿Para cuando un post de batidos verdes? 😉

    Responder
  17. Sandra

    Hola Patricia! Te escribo, en primer lugar, para darte las gracias, porque te sigo desde hace algún tiempo (sigo tu blog, he leído tu libro…) y me has ayudado mucho con mi relación con la comida, a sentirme mejor y más agusto conmigo misma… Muchas gracias!
    Además, me encanta tu forma de entender la alimentación y la nutrición y me gustaría formarme en este ámbito y en esta forma de vida; por eso te pediría si puedieses recomendarme algunos libros y cursos para ir aprendiendo.
    Muchas gracias!!!
    Saludos

    Responder
  18. Araceli

    Hola Patricia, me encanta tu blog. Nunca te he escrito pero hoy en el herbolario me he animado a comprar Teff en grano y me gustaría saber tu opinión. He leído que tiene bastantes propiedades muy buenas. ¿Que piensas sobre este cereal?

    Responder
  19. Gema

    Hola Patricia,
    acabo de conocerte y me encanto tu blog. Me gustaria que me recomendaras que puedo comer para el lupus.
    Muchas gracias, un saludo.

    Responder
  20. silvia

    Hola Patricia, me encanta tu blog, estoy aprendiendo muchísimo. Del tema germinados un descubrimiento sensacional. Tengo una duda que no hay manera de que entienda: si pretendemos hacer dieta, la mayoria de médicos tiran por la tabla de calorias para realizar los menus y otros por el índice glucémico. Ahora mi duda: si una pretende perder algo de peso, por cual debería decantarme? por que resulta que los quesos tienen 0 IG en cambio cientos de kcalorias. La sandía y el dátil tienen un IG parecido pero a nivel kcal ni punto de comparación entre los dos. oO los lácteos tanto da sis son desnatados como normales tienen el mismo IG…..hija que follón!!!!!
    Mil gracias por tu tiempo, tu dedicación y por todo lo que nos enseñas….un beso

    Responder
  21. yolanda

    No había pensado mucho en los germinados (o nada) hasta que lo leí en tu libro. Aunque sólo he probado algunos, te he de confesar que me resulta extraño comerlos. Probaré como dices a hacerlos como antaño y con mi hijo.

    Él quiere invitarte a visitar nuestro blog, en clave de humor sobre la vida vista desde sus ojos. Hoy la aventura va sobre : «El teléfono se ha muerto» , que puedes encontrar en este enlace Patricia: http://www.yolandalopez.es/2014/12/el-telefono-se-ha-muerto.html

    Muchas gracias por tus consejos y tu sonrisa

    Responder
  22. MARIA

    Hola Patricia! estoy terminando tu libro y aunque sé que te lo dice mucha gente estoy encantada con él, lo haces muy fácil y ameno. También te sigo en redes y tengo una pregunta. LLevo como un par de años comiendo mejor, más fruta, más agua, no bebidas con gas, menos chuches, dulces… etc.. aunque en serio me he puesto desde hace unas tres semanas. Creo que he leido en tu libro o quizá en otro sitio que si estás embarazada es mejor no cambiar mucho los hábitos aunque sean para mejor ya que las toxinas se van al embrión. Yo aún no estoy pero me gustaría «ponerme a buscar» y quería saber cuanto tiempo tengo que esperar si estoy empezando a depurarme No sé si se entiende la pregunta… porque no quiero dejar los buenos hábitos ahora que estoy decidida. Muchas gracias y perdón por el super rollo pero no sabía donde buscar respuesta a esto. Besotes desde Málaga!!!

    Responder
    1. yosikekomo

      Hola preciosa, comer bien nunca está de más. Otra cosa es hacer una depuración. Yo empezaría a comer sano ya. Eso el cuerpo siempre lo agradece. Las depuraciones son otra cosa, no se deben hacer a la ligera. Tu come bien, por ti y por los que están por venir

      Responder
  23. Amil López

    Hola Patricia, quiero felicitarte por tu labor, soy nutricionista creadora de la Dieta Coherente y veo que tus consejos son muy coherentes y los comunicas muy bien. Sigue por favor!!!
    Cuando quieras podemos hacer una colaboración, tenemos varios libros publicados también

    Responder
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