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Plant based diet – ziua IV

joi, octombrie 31, 2019
|
scris de World Class Romania

Savurează preparate uşor de făcut, care vor aduce arome arăbeşti şi thailandeze în prânzul şi cina ta.

Mic dejun: Fulgi de ovăz cu coacăze

Fulgi de ovăz cu coacăze

Ingrediente (pentru două porții)
O cană de fulgi de ovăz organic
2 căni de lapte de migdale
2 mâini de coacăze proaspete
Scorțișoară sau cardamon (opțional)

Mod de preparare
Lasă fulgii de ovăz la înmuiat în laptele de migdale cu o noapte înainte să îi consumi. Dimineața ar trebui să aibă o consistență cremoasă. Adaugă fructele și eventualele condimente.

Prânz: Humus cu bețe de legume

Humus cu bețe de legume

Ingrediente (pentru două porții)
O cutie de năut la conservă (circa 400 de grame)
2 linguri pastă de susan (tahini)
4 linguri zeamă de lămâie
O linguriță de sare de mare
4 căței de usturoi
2 linguri ulei de măsline extravirgin
Legume crude, la alegere: morcov, conopidă, castraveți, ardei gras etc.
Chili (opţional)Mod de preparare
1. Scurge năutul, dar păstrează lichidul. Curăţă-l bob cu bob de coajă (ca să iasă mai fin și să fie mai ușor de digerat).
2. Taie usturoiul mărunt, apoi pune-l în blender împreună cu năutul, uleiul, pasta de susan, zeama de lămâie, sarea şi chili, în caz că mănânci mai picant. Amestecă până obţii o pastă fină. (Eu am făcut acest procedeu la storcătorul meu prin presare la rece, Oscar.) Dacă e necesar, mai adaugă zeamă din conserva de năut.
3. Toarnă puțin ulei de măsline peste hummus și consumă-l cu bețe de legume crude.

Cină: Pachețele de primăvară raw

Pachețele de primăvară raw

Ingrediente (pentru două porţii)
6 foi de orez
3 morcovi
2 ardei kapia
Un avocado
2 tulpini de ţelină
Noodles din fasole mung
Dressing oriental din: pastă de susan, tamari, chili, ghimbir, suc de lime și puțină apă

Mod de preparare
1. Taie în fâşii toate legumele alese de tine – poţi folosi orice legume îţi plac.
2. Umezeşte foarte puţin o foaie de orez, apoi aşaz-o pe o suprafaţă plată. Pune în ea câteva făşii de legume, apoi ruleaz-o (ca pe o clătită). Continuă procedeul până termini toate foile de orez.
3. Taie rulourile pe jumătate şi savurează-le cu dressingul oriental.

Foto: fitforfashion.ro

Tag-uri:
Dietă, Energie, Mâncare, Meditaţie, Nutriţie, Reţete, Vegan

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