{"id":18403,"date":"2021-09-17T10:41:44","date_gmt":"2021-09-17T07:41:44","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18403"},"modified":"2024-03-17T20:21:23","modified_gmt":"2024-03-17T18:21:23","slug":"ce-sa-mai-pui-in-salate","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/ce-sa-mai-pui-in-salate\/","title":{"rendered":"Ce s\u0103 (mai) pui \u00een salate"},"content":{"rendered":"

\"Ce<\/p>\n

Prim\u0103vara \u2013 acel moment din an \u00een care apar salatele \u0219i alte legume verzi de sezon<\/a>, iar odat\u0103 cu ele apare \u0219i pofta de preparate mai u\u0219oare, proaspete \u0219i care s\u0103 ne ofere imunitate \u0219i energie pentru schimbarea anotimpului \u0219i a vremii. \u00cen aceast\u0103 perioad\u0103, pentru mul\u021bi dintre noi, fie c\u0103 urm\u0103m o diet\u0103 vegetarian\u0103 sau nu, solu\u021bia pentru un astfel de preparat s\u0103n\u0103tos const\u0103 \u00een salate<\/a>. Nu credem c\u0103 mai r\u0103m\u00e2ne urm\u0103 de \u00eendoial\u0103 \u2013 salatele sunt mereu la \u00eendem\u00e2na oricui \u0219i \u0219tii c\u0103 te po\u021bi baza pe ele dac\u0103 vrei o garnitur\u0103 sau un fel principal mai u\u0219or.<\/p>\n

Dar pentru c\u0103 deja suntem \u00een plin sezon al salatelor, probabil ai epuizat majoritatea combina\u021biilor \u201etradi\u021bionale\u201d \u0219i \u00ee\u021bi dore\u0219ti s\u0103 mai diversifici. Ei bine, salatele sunt extrem de versatile \u0219i exist\u0103 o mul\u021bime de ingrediente pe care poate nu le-ai \u00eencercat \u00eenc\u0103, dar care vor ad\u0103uga gust \u0219i textur\u0103 acestui preparat r\u0103coros deja exploatat la maximum \u00een perioada prim\u0103verii \u0219i a verii. A\u0219adar, \u00ee\u021bi propunem 10 ingrediente cu care s\u0103 (mai) asezonezi urm\u0103toarea ta salat\u0103! Te invit\u0103m s\u0103 \u00eencerci oricare dintre re\u021betele de mai jos propuse de Cheful Sano Vita, Daniela Dan.<\/p>\n

 <\/p>\n

Semin\u021be<\/strong><\/h4>\n

Dac\u0103 vrei s\u0103 adaugi un element u\u0219or crocant salatelor tale, \u00ee\u021bi recomand\u0103m s\u0103 le asezonezi cu mixuri de semin\u021be. Po\u021bi ad\u0103uga orice sortiment vrei, fie semin\u021bele tale preferate, fie cele pe care le ai la \u00eendem\u00e2n\u0103 prin buc\u0103t\u0103rie. Ai de unde alege \u2013 de la semin\u021bele de floarea-soarelui<\/a> sau dovleac<\/a> la cele de susan, in<\/a> \u0219i chia<\/a>, toate sunt perfecte \u0219i pline de fibre, omega-3, omega-6 \u0219i al\u021bi nutrien\u021bi, cum ar fi mangan, magneziu, cupru, fosfor sau vitaminele B1 \u0219i E.<\/p>\n

Dou\u0103 re\u021bete de salate testate de noi sunt salata de prim\u0103var\u0103 cu semin\u021be<\/a> \u0219i cea de crudit\u0103\u021bi cu semin\u021be<\/a>. Pe l\u00e2ng\u0103 semin\u021bele de dovleac sau susan alb \u0219i negru, prima salat\u0103 este u\u0219or dulce, av\u00e2nd rodie, gust r\u0103coros de l\u0103m\u00e2ie, uleiul de m\u0103sline \u0219i usturoi. Cea de-a doua re\u021bet\u0103 reprezint\u0103 garnitura perfect\u0103, fiind f\u0103cut\u0103 cu varz\u0103 alb\u0103 \u0219i ro\u0219ie, morcov \u0219i semin\u021be de dovleac, floarea-soarelui, susan \u0219i mac.<\/p>\n

Nuci<\/strong><\/h4>\n

O alt\u0103 categorie a ingredientelor pline de fibre \u0219i nutrien\u021bi este cea a nucilor. Acestea au un con\u021binut ridicat de gr\u0103simi benefice, antioxidan\u021bi \u0219i reprezint\u0103 o surs\u0103 bogat\u0103 de vitamina E, magneziu sau seleniu, iar tocate m\u0103runt, sunt potrivite pentru salate: alunele de p\u0103dure<\/a>, migdalele<\/a>, nucile caju<\/a> sau cele pecan.<\/p>\n

O salat\u0103 hr\u0103nitoare este cea cu migdale \u0219i cartofi dulci<\/a>. Aceast\u0103 re\u021bet\u0103 este surprinz\u0103toare datorit\u0103 cartofilor dulci moi, preg\u0103ti\u021bi la cuptor \u0219i migdalelor crocante, acompaniate de legume proaspete \u2013 castravete, ro\u0219ii \u0219i spanac.<\/p>\n

Fructe uscate<\/strong><\/h4>\n

Fructele uscate reprezint\u0103 alte ingrediente numai bune prin care s\u0103 adaugi gusturi \u0219i texturi noi \u00een salate. Pe l\u00e2ng\u0103 asta, acestea \u00ee\u021bi ofer\u0103 o mul\u021bime de vitamine. Potrivite pentru salate pot fi prunele uscate<\/a> sau meri\u0219orul confiat<\/a> care dau un gust dulce acri\u0219or, complet\u00e2nd salata. Curmalele<\/a> sau Goji pot fi ad\u0103ugate \u00een salate, aduc\u00e2nd vitamine pre\u021bioase.<\/p>\n

De exemplu, pe curmalele le-am pus \u0219i noi \u00eentr-o salat\u0103 de morcovi<\/a>, al\u0103turi de migdale \u0219i fulgi de cocos. \u0218i am asezonat aceast\u0103 salat\u0103 u\u0219or tropical\u0103 cu un dressing din ulei de m\u0103sline, zeam\u0103 de l\u0103m\u00e2ie \u0219i chimen.<\/p>\n

Quinoa<\/strong><\/h4>\n

Quinoa<\/a> este o pseudo cereal\u0103 bogat\u0103 \u00een proteine, aminoacizi esen\u021biali \u0219i nu con\u021bine gluten. Astfel, poate fi consumat\u0103 de oricine, put\u00e2nd intra \u00een compozi\u021bia unui dejun hr\u0103nitor, mai ales integrat\u0103 \u00eentr-o salat\u0103.<\/p>\n

Astfel, po\u021bi \u00eencerca o salat\u0103 r\u0103coroas\u0103 de quinoa cu ment\u0103<\/a>, acompaniat\u0103 de c\u00e2teva legume aflate la dispozi\u021bia oricui, castrave\u021bii, ro\u0219iile \u0219i ceapa ro\u0219ie. O salat\u0103 mai s\u0103\u021bioas\u0103, ce poate fi foarte bine servit\u0103 \u0219i la pr\u00e2nz sau cin\u0103, este cea de quinoa cu tofu<\/a>, cartofi dulci \u0219i legume. Plin\u0103 de arome contrastante, aceast\u0103 salat\u0103 \u00ee\u021bi ofer\u0103 un gust u\u0219or dulce-acri\u0219or, datorat piureului de curmale<\/a> \u0219i dressing-ului de l\u0103m\u00e2ie.<\/p>\n

N\u0103ut<\/strong><\/h4>\n

O \u00a0leguminoas\u0103 hr\u0103nitoare \u0219i potrivit\u0103 pentru salate este n\u0103utul<\/a>. N\u0103utul este cultivat de mii de ani \u00een Orientul Mijlociu, dar acum este utilizat \u00een buc\u0103t\u0103rii de pe tot Globul. Fiind o legum\u0103 plin\u0103 de fibre \u0219i minerale, n\u0103utul este recunoscut pentru beneficiile asupra organismului (sistemului cardiovascular, nervos, osos) av\u00e2nd \u00een compozi\u021bie \u0219i mangan sau fier. Mai mult, este bogat \u00een proteine de calitate bun\u0103.<\/p>\n

Pe noi ne-a impresionat o salat\u0103 cu n\u0103ut \u00een stil grecesc<\/a>. Este simpl\u0103, dar aromat\u0103 \u0219i con\u021bine ro\u0219ii, castrave\u021bi sau gustoasele m\u0103sline kalamata.<\/p>\n

Tofu<\/strong><\/h4>\n

Despre tofu \u0219tim deja c\u0103 este folosit \u00eentr-o sumedenie de re\u021bete<\/a>, iar acest lucru se datoreaz\u0103 \u0219i faptului c\u0103 este versatil \u0219i un bun \u00eenlocuitor al altor produse de origine animal\u0103, fiind bogat \u00een proteine \u0219i con\u021bin\u00e2nd to\u021bi cei nou\u0103 aminoacizi esen\u021biali.<\/p>\n

Fiindc\u0103 tofu este un aliment cu un gust neutru, asta \u00ee\u021bi ofer\u0103 posibilitatea s\u0103 te joci cu alte arome \u0219i condimente pentru a-i oferi o not\u0103 aparte. Iar pentru asta am experimentat pu\u021bin \u0219i am ajuns la o salat\u0103 cu tofu marinat<\/a>, \u00een care legumele proaspete (ro\u0219ii, ardei, morcovi) complimenteaz\u0103 de minune tofu al\u0103turi de sosul tahini<\/a>, ghimbirul \u0219i busuiocul proasp\u0103t.<\/p>\n

Linte \u0219i bulgur<\/strong><\/h4>\n

Lintea<\/a> reprezint\u0103 una dintre cele mai importante surse de vitamine ale complexului B (\u00een special vitamina B1, 3 \u0219i 6), iar bulgurul<\/a> \u00ee\u021bi va oferi mult potasiu, fosfor, magneziu sau calciu. Noi le-am pus \u00eempreun\u0103 fiindc\u0103 cele dou\u0103 ingrediente sunt vedetele a dou\u0103 re\u021bete de salate Tabbouleh, preparat de origine libanez\u0103.<\/p>\n

Salata Tabbouleh cu linte<\/a> \u0219i cea cu bulgur<\/a> sunt dou\u0103 combina\u021bii interesante de legume proaspete, dressing de l\u0103m\u00e2ie \u0219i frunze de ment\u0103.<\/p>\n

Lipia<\/strong><\/h4>\n

Da, poate te surprinde acest lucru, \u00eens\u0103 lipia este un ingredient aparte \u00eentr-o alt\u0103 re\u021bet\u0103 oriental\u0103, \u0219i anume salata Fattoush<\/a>. Aceasta reprezint\u0103 o combina\u021bie pl\u0103cut\u0103 de legume proaspete, 2 lipii \u0219i un dressing de ment\u0103. Mai mult dec\u00e2t at\u00e2t, lipiile sunt un preparat ale c\u0103rui beneficii<\/a> nu ar trebui neglijate. Lipiile tradi\u021bionale, ob\u021binute din f\u0103in\u0103 integral\u0103 sunt bogate \u00een proteine, carbohidra\u021bi, vitamina B, seleniu, mangan sau fier.<\/p>\n

Avocado<\/strong><\/h4>\n

Avocado este perfect pe p\u00e2inea pr\u0103jit\u0103 sau drept bine-cunoscuta past\u0103 guacamole<\/a>, \u00eens\u0103 t\u0103iat cuburi sau felii sub\u021biri este foarte gustos \u0219i \u00een salate. Avocado este foarte apreciat datorit\u0103 faptului c\u0103 ofer\u0103 acizi gra\u0219i omega 3 \u0219i vitamine, precum C, E, K sau B, aceasta din urm\u0103 reprezentat\u0103 prin \u00a0acid folic (vitamina B9), riboflavin\u0103 (B2) \u0219i niacin\u0103 (B3) .<\/p>\n

Noi am f\u0103cut o salat\u0103 verde de prim\u0103var\u0103<\/a> cu rucola, salat\u0103 verde, spanac, ment\u0103, dar \u0219i semin\u021be sau un dressing dulce-acri\u0219or de l\u0103m\u00e2ie, miere \u0219i mu\u0219tar.<\/p>\n

A\u0219adar, diversitate exist\u0103, nu ne trebuie dec\u00e2t pu\u021bin\u0103 imagina\u021bie \u0219i putem transforma u\u0219or orice salat\u0103 \u00een preparatul de pe mas\u0103 apreciat de toat\u0103 familia!<\/p>\n","protected":false},"excerpt":{"rendered":"

Prim\u0103vara \u2013 acel moment din an \u00een care apar salatele \u0219i alte legume verzi de sezon, iar odat\u0103 cu ele apare \u0219i pofta de preparate mai u\u0219oare, proaspete \u0219i care s\u0103 ne ofere imunitate \u0219i energie pentru schimbarea anotimpului \u0219i a vremii. \u00cen aceast\u0103 perioad\u0103, pentru mul\u021bi dintre noi, fie c\u0103 urm\u0103m o diet\u0103 vegetarian\u0103 […]<\/p>\n","protected":false},"author":12,"featured_media":18404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[646,75,298,1093,716,779,937,1094,1087],"class_list":{"0":"post-18403","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-retete","8":"tag-chia","9":"tag-linte","10":"tag-nuci","11":"tag-salate","12":"tag-sano-vita","13":"tag-sanovita","14":"tag-seminte","15":"tag-togu","16":"tag-zidezimaibine"},"yoast_head":"\nCe s\u0103 (mai) pui \u00een salate – Zi de zi mai bine - 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