Porridge de cereales

Este porridge de cereales contiene muchos de los cereales necesarios en nuestro día a día. Copos que se pueden comprar individualmente y de todo tipo. El principal en este super desayuno es la avena.

¿Qué es la avena?

La avena es considerada como uno de los mejores cereales por sus cualidades nutritivas y energéticas. Tiene un alto contenido en proteínas y vitaminas.

Los copos de avena se obtienen a partir de granos cocidos al vapor y aplastados. Podemos encontrarlos en dos tamaños: grandes y pequeños. Estos copos se pueden preparar en porridges, o se pueden usar sin cocerlos con mezcla de otros cereales, así como hacer tortitas, crepes, muffings, gofres, etc. Más adelante os traeré recetas hechas con avena en forma de todas estas que acabo de nombrar.

Beneficios de la avena

Es un alimento excelente para el cuidado del corazón reduciendo el colesterol malo
Controla los niveles de azúcar.
Ayuda hacer una buena digestión.
Recomendada en las dietas para conseguir un peso saludable.
Es una gran fuente antioxidante.
A parte de aportarnos energía y proteínas nos ayuda a absorber la grasa, disminuir la fatiga y conseguir una buena dosis de potasio.
Es favorable para la piel.
Contiene vitaminas del complejo B, esenciales para el correcto funcionamiento del cerebro y sistema nervioso.

¿Dónde conseguir la avena?

En supermercados de cualquier tipo en la zona de cereales y zona de productos ecológicos o en herboristerías.

Esta receta de porridge, a parte de avena también incluye salvado de trigo, semillas de calabaza, lino, coco rallado, arroz integral, chía y semilla de sésamo.

Os pongo una foto de los ingredientes que lleva este porridge de cereales (pinchad en la foto para verla más grande)

RECETA PORRIDGE DE CEREALES

Comensales: 1-2 personas
Dificultad: Fácil
Tiempo: 30 minutos

Ingredientes

1 taza de copos de avena pequeños
30 g de salvado de trigo
20 g de semillas de lino
20 g copos de avena grandes
1 taza pequeña de café de arroz integral
1/2 litro de leche, leche vegetal, agua o mezcla (al gusto)
Sirope de ágave, sirope de coco o miel
Un puñado pequeño de semillas de girasol
Una cucharada de chía
1 c.c de semillas de sésamo
Un puñado de arándanos congelados
1 puñado de frambuesas congeladas
5 nueces pecanas
Un puñado pequeño de bayas goji
Azúcar, azúcar de coco, azúcar de caña, azúcar moreno (al gusto)

Elaboración

Mezclar todos los copos y dorarlos 1 minuto en la sartén.
Echar inmediatamente los copos de avena y el arroz integral a una cazuela y verter por encima el 1/2 litro de leche (yo uso leche de soja y un chorro de agua). Llevar a ebullición y seguidamente ponerlo a fuego lento durante 20 minutos removiendo de vez en cuando con una cuchara. Echar una cucharada de azúcar (yo uso azúcar de coco, se puede encontrar en supermercados ecológicos).
Cocer la mezcla y remover hasta que espese.
Cuando ya está como una masa espesa, echarlo en boles. Si está demasiado espeso se puede echar un chorrito de leche.
Decorarlo al gusto poniendo los arándanos congelados, las frambuesas, el coco rayado, las nueces pecanas, el sésamo, las semillas de girasol, etc. También se puede echar rodajas de plátano para hacerlo más energético aún o echar trozos pequeños de una tableta de chocolate.
Para terminar echar por encima el sirope de ágave o coco. Personalmente a mi me gusta más el sirope de ágave.

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