{"id":4925,"date":"2019-11-26T16:35:08","date_gmt":"2019-11-26T19:35:08","guid":{"rendered":"https:\/\/holavegan.theblogpress.com\/?p=4925"},"modified":"2026-04-13T06:16:13","modified_gmt":"2026-04-13T09:16:13","slug":"ensalada-nutritiva","status":"publish","type":"post","link":"https:\/\/holavegan.com\/en\/ensalada-nutritiva\/","title":{"rendered":"Ensalada nutritiva"},"content":{"rendered":"<p><a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/2-1.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-4927\" src=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/2-1.jpg\" alt=\"\" width=\"680\" height=\"900\" \/><\/a><\/p>\n<p>Me voy a desdecir de lo que afirm\u00e9 en este<a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/fideos-de-zucchini\/\"> otro posteo<\/a>, eso de que NO VIVES DE ENSALADA. Porque s\u00ed, de una se\u00f1ora ensalada como la que les traigo ac\u00e1, s\u00ed se vive. No se vive de una mixta, ni de una de zanahoria rallada o de papa con mayonesa. La verdadera ENSALADA es la que tiene de todo y esa es la que les traigo hoy.<\/p>\n<p><a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/3-1.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-4928\" src=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/3-1.jpg\" alt=\"\" width=\"680\" height=\"900\" \/><\/a><\/p>\n<p>No soy nutricionista, ya lo aclar\u00e9 en varias ocasiones, pero vale la pena decirlo una vez m\u00e1s. Sabri y Lol\u00e9t tampoco lo son. No tengo idea la cantidad de calor\u00edas que tiene, ni me importa porque el veganismo no es una dieta! Pero s\u00ed quiero contarles por qu\u00e9 le puse este nombre a esta ensalada y por qu\u00e9 representa bien mi f\u00f3rmula imbatible a la hora de preparar este tipo de platos.<\/p>\n<h5>ESTA ENSALADA TIENE:<\/h5>\n<ul>\n<li>FERMENTO. En este caso, el <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/chucrut\/\">chucrut<\/a> que les ense\u00f1\u00e9 a preparar la semana pasada, pero podr\u00eda ser un quesito fermentado, tempeh, verdura o alg\u00fan chutney de verduras fermentado, alguna salsita con k\u00e9fir&#8230;<\/li>\n<li>BROTES Y GERMINADOS. Ac\u00e1 yo puse unos brotes de porotos aduki que hice yo misma. Siempre hago la germinaci\u00f3n en frascos, ya les mostrar\u00e9 un paso a paso del tema. Se pueden germinar casi todas las semillas y legumbres. Los brotes aportan muchos m\u00e1s beneficios que cuando se comen cocidos.<\/li>\n<li>VEGETALES FRESCOS. Puse tomatitos cherry y palta que son la base de mi dieta, pr\u00e1cticamente. Pueden ser hojas verdes, zanahoria o remolacha rallada, apio, rabanitos, pepino, lo que les guste.<\/li>\n<li>VEGETALES COCIDOS. Y, en lo posible, tibios. Yo us\u00e9 br\u00f3coli, salteado con un poquito de oliva y ajo, con el m\u00e9todo de cocci\u00f3n que les ense\u00f1\u00e9 en la receta de los <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/fideos-de-zucchini\/\">fideos de zucchini<\/a>. Incluso pueden usar los mism\u00edsimos zucchinis, berenjenas asadas, esp\u00e1rragos, coliflor, etc.<\/li>\n<li>ALGO CONSISTENTE. El arroz yaman\u00ed es mi preferido porque, si lo dej\u00e1s en remojo unas horas antes, se hace r\u00e1pido y si lo combino con un poco de oliva y levadura nutricional siento que ya no necesito nada m\u00e1s. Papa, zapallo, batatas, lentejas, trigo burgol. Algo que aporte saciedad.<\/li>\n<li>ALGO CAPRICHOSO. Yo le digo &#8220;el gustito&#8221;, algo que te guste mucho comer. Es decir, que nutra m\u00e1s el alma que el cuerpo en s\u00ed. El m\u00edo fue este <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/tofu-marinado\/\">no-pollo<\/a>, salteado con muuucho lim\u00f3n hasta quedar crocantito. Algunas ideas: <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/scrambled-tofu-re-loaded\/\">scrambled tofu<\/a>, hongos salteados, <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/albondigas-veganas\/\">albondiguitas<\/a>, este <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/queso-estilo-gruyere\/\">queso de lupines<\/a>, <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/gluten-free-falafel\/\">falafel<\/a>, <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/tomates-confitados\/\">tomates confitados<\/a>, <a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/croquetas-de-espinacas\/\">unas croquetas<\/a>.<\/li>\n<li>ALGO CROCANTE. Pueden ser semillas tostadas o alg\u00fan fruto seco: almendras, nueces, casta\u00f1as de caj\u00fa. Yo puse unas de zapallo tostadas y sum\u00e9 el gomasio que hago tostando la semilla de s\u00e9samo y pas\u00e1ndola por el mortero. Me encanta el sabor que aporta, adem\u00e1s de aportar vitaminas y energ\u00eda.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/1-1.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-4926\" src=\"https:\/\/holaveganc1dev.wpenginepowered.com\/wp-content\/uploads\/2019\/11\/1-1.jpg\" alt=\"\" width=\"680\" height=\"900\" \/><\/a><\/p>\n<h5>En cuanto a los aportes nutricionales, este plato tiene:<\/h5>\n<ul>\n<li>CHUCRUT: vitamina C, probi\u00f3ticos, calcio.<\/li>\n<li>BROTES DE ADUKI: vitamina B1, \u00e1cido f\u00f3lico y fitoestr\u00f3genos.<\/li>\n<li>TOMATE Y PALTA: vitamina C, A, K y potasio.<\/li>\n<li>BR\u00d3COLI: vitaminas C, \u00e1cido asc\u00f3rbico, niacina y vitamina A. Potasio y menores cantidades de calcio, sodio y magnesio. Fibra.<\/li>\n<li>ARROZ YAMAN\u00cd: vitamina B y fibras.<\/li>\n<li>NO-POLLO: el tofu es una fuente de prote\u00edna vegetal que contiene todos los ocho amino\u00e1cidos esenciales.<\/li>\n<li>SEMILLAS DE ZAPALLO Y GOMASIO: zinc, selenio, vitamina E y vitamina A. El gomasio tiene m\u00e1s calcio que la leche de vaca.<\/li>\n<\/ul>\n<p>S\u00ed vives de ensalada!<\/p>\n<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-4931\" class=\"wprm-recipe-container\" data-recipe-id=\"4931\" data-servings=\"1\"><div class=\"wprm-recipe wprm-recipe-template-tinysalt-recipe\"><div class=\"wprm-recipe-template-ts-container\">\n    <div class=\"wprm-ts-top\">\n        <div class=\"wprm-ts-img\">\n            \n        <\/div>\n        \n        <div class=\"wprm-ts-buttons\">\n            <a href=\"https:\/\/holavegan.com\/en\/wprm_print\/ensalada-nutritiva\" style=\"color: #ffffff;background-color: #ffffff;border-color: #ffffff;border-radius: 100px;padding: 0px 8px;\" class=\"wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-bold wprm-recipe-print-inline-button wprm-recipe-link-inline-button wprm-color-accent\" data-recipe-id=\"4931\" data-template=\"\" target=\"_blank\" rel=\"nofollow\" aria-label=\"Print Recipe\"><span class=\"wprm-recipe-icon wprm-recipe-print-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\"><g ><path fill=\"#000000\" d=\"M19,5.09V1c0-0.552-0.448-1-1-1H6C5.448,0,5,0.448,5,1v4.09C2.167,5.569,0,8.033,0,11v7c0,0.552,0.448,1,1,1h4v4c0,0.552,0.448,1,1,1h12c0.552,0,1-0.448,1-1v-4h4c0.552,0,1-0.448,1-1v-7C24,8.033,21.833,5.569,19,5.09z M7,2h10v3H7V2z M17,22H7v-9h10V22z M18,10c-0.552,0-1-0.448-1-1c0-0.552,0.448-1,1-1s1,0.448,1,1C19,9.552,18.552,10,18,10z\"\/><\/g><\/svg><\/span> <\/a>\n            \n        <\/div>\n    <\/div>\n    \n    <div class=\"wprm-ts-header\">   \n        \n        <h2 class=\"wprm-recipe-name wprm-block-text-bold\">Ensalada Nutritiva<\/h2>\n        \n    <\/div>\n    \n    <div class=\"wprm-ts-main-meta\">\n        <div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-servings-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-bold wprm-recipe-servings-label\">Servings <\/span><span class=\"wprm-recipe-servings-with-unit\"><span class=\"wprm-recipe-servings wprm-recipe-details wprm-recipe-servings-4931 wprm-recipe-servings-adjustable-tooltip wprm-block-text-normal\" data-recipe=\"4931\" aria-label=\"Adjust recipe servings\">1<\/span> <span class=\"wprm-recipe-servings-unit wprm-recipe-details-unit wprm-block-text-normal\">persona<\/span><\/span><\/div>\n        \n    <\/div>\n    \n    <div class=\"wprm-ts-equipment-ingredients\">\n        \n        <div id=\"recipe-4931-ingredients\" class=\"wprm-recipe-ingredients-container wprm-recipe-ingredients-no-images wprm-recipe-4931-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"4931\" data-servings=\"1\"><h3 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Ingredients<\/h3><div class=\"wprm-recipe-ingredient-group\"><ul class=\"wprm-recipe-ingredients\"><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">2 <\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharadas<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de chucrut<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">pu\u00f1ado<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de brotes de aduki<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">100<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">g<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de tomates cherry<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1\/2<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">palta<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1\/2<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">atado<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de br\u00f3coli salteado<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1\/2<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">taza<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de arroz yaman\u00ed cocido <\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">medido en crudo<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">porci\u00f3n <\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de no-pollo<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">(tofu marinado)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharada<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de semillas de zapallo tostadas<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharadita<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de semillas de s\u00e9samo tostadas y molidas<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-name\">Sal y pimienta<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-name\">Aceite de oliva<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"-1\"><span class=\"wprm-recipe-ingredient-amount\">1\/2<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">Lim\u00f3n exprimido<\/span><\/li><\/ul><\/div><\/div>\n    <\/div>\n    \n    <div class=\"wprm-ts-instructions\">\n        <div id=\"recipe-4931-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-4931-instructions-container wprm-block-text-normal\" data-recipe=\"4931\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Instructions<\/h3><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-4931-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 20px;\"><span style=\"display: block;\">Montar todos los ingredientes en un plato.<\/span><\/div><\/li><li id=\"wprm-recipe-4931-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 20px;\"><span style=\"display: block;\">Ali\u00f1ar con sal, pimienta, oliva y jugo de lim\u00f3n.<\/span><\/div><\/li><\/ul><\/div><\/div>\n        <div id=\"recipe-video\"><\/div>\n    <\/div>\n    \n    \n    \n    <div class=\"wprm-ts-meta\">\n        \n        \n        \n        \n    <\/div>\n    \n    \n<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Me voy a desdecir de lo que afirm\u00e9 en este otro posteo, eso de que NO VIVES DE ENSALADA. Porque s\u00ed, de una se\u00f1ora ensalada como la que les traigo ac\u00e1, s\u00ed se vive. No se vive de una mixta, ni de una de zanahoria rallada o de papa con mayonesa. La verdadera ENSALADA es &#8230;<\/p>","protected":false},"author":3,"featured_media":14395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","loftocean_post_primary_category":0,"loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":0,"loftocean-view-count":642,"tinysalt_single_post_intro_label":"","tinysalt_single_post_intro_description":"","tinysalt_hide_post_featured_image":"","tinysalt_post_featured_media_position":"","tinysalt_single_site_header_source":"","tinysalt_single_custom_site_header":"0","tinysalt_single_custom_sticky_site_header":"0","tinysalt_single_custom_sticky_site_header_style":"sticky-scroll-up","tinysalt_single_site_footer_source":"","tinysalt_single_custom_site_footer":"0","footnotes":""},"categories":[5407,5413,315],"tags":[426,575,775,1037,1051,1248,1807,2541,2556],"class_list":["post-4925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-para-comer-todos-los-dias","category-quesos","category-recetas","tag-arroz","tag-brocoli","tag-chucrut","tag-ensalada","tag-ensalada-nutritiva","tag-gomasio","tag-palta","tag-tofu","tag-tomates"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ensalada nutritiva - Hola Vegan<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ensalada nutritiva - Hola Vegan\" \/>\n<meta property=\"og:description\" content=\"Me voy a desdecir de lo que afirm\u00e9 en este otro posteo, eso de que NO VIVES DE ENSALADA. Porque s\u00ed, de una se\u00f1ora ensalada como la que les traigo ac\u00e1, s\u00ed se vive. No se vive de una mixta, ni de una de zanahoria rallada o de papa con mayonesa. 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