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miércoles , marzo 20 2019
Home / Delicias / Sustitutos de la harina, azúcar, huevo y mantequilla en la elaboración de postres?

Sustitutos de la harina, azúcar, huevo y mantequilla en la elaboración de postres?

La alimentación es una necesidad fundamental, pero también un hábito que podemos modificar para adoptar un estilo de vida más saludable. Muchas veces, por falta de tiempo o poca información, terminamos recurriendo a comida rápida o alimentos envasados que, a largo plazo, resultan perjudiciales para nuestra salud. Esto puede ser por su modo de cocción, o por el contenido de conservantes, grasas saturadas, azúcares o harinas refinadas.

Hay muchas personas que han tomado conciencia de esto pero, habiendo decido comenzar con una alimentación más saludable, al momento de ponerse el delantal de cocina, no saben por dónde empezar.

¡A no desesperar! Como decíamos antes, ¡se trata solo de un hábito! Es cuestión de que salgamos de lo que nos parece indispensable para desarrollar el pensamiento lateral y razonar de qué otra manera podríamos llegar a lo mismo.

Cómo reemplazar alimentos no tan sanos en la elaboración de postres

Esto resulta especialmente difícil en el caso de la preparación de postres, donde la incorporación de mantequilla, harinas y azúcares parecería ser sinónimo de cualquier receta dulce. ¡Pero no es así! Existen muchas comidas deliciosas y muy saludables que puedes hacer fácilmente.

Además, muchas de ellas podrán ser aptas para dietas de personas que están buscando bajar de peso (por la reducción en azúcares y grasas) o para quienes no incluyen huevos o lácteos en sus comidas.

Aprende aquí cómo puedes suplantar los ingredientes más utilizados en las recetas dulces convencionales por otros mucho más sanos e igualmente deliciosos:

Sustitutos de la harina refinada

Sustitutos de la harina refinada en postres

Si estás pensando en dejar las harinas refinadas, debes saber que para realizar, por ejemplo, unos deliciosos brownies, no es necesario que la utilices:

1 taza de puré de caraotas (frijoles negros) equivale a una taza de harina; y estarás incorporando proteínas y evitando el gluten.

Sustitutos del azúcar

Cómo reemplazar alimentos no tan sanos en la elaboración de postres- reemplazar azúcar

Para hacer tortas, brownies, galletas, cupcakes y muffines puedes reemplazar:
  • 1 taza de azúcar por una cucharada de stevia líquida
  • 2 cucharadas de azúcar por media cucharadita de extracto de vainilla 
  • 1 taza de azúcar por 1 taza de compota de manzana sin azúcar

Nota: si usas la compota, reduce por cada taza, ¼ de taza de otro liquido que incorpore la preparación como ingrediente.

Sustitutos del huevo

Sustitutos del huevo en postres

Para hacer galletas, tortas y muffins, puedes reemplazar los huevos de una manera muy sencilla: cambia un huevo por una cucharadita de chia remojada en una taza de agua durante 15 minutos.

Esto es ideal para quienes están buscando alternativas para reducir el colesterol, o bien para aquellos que llevan un estilo de vida vegano.

Sustitutos de la mantequilla

Sustituto de grasas mantequilla en postres

Si el mayor enemigo a la hora de realizar tus postres favoritos son las grasas, puedes aprender algunos sustitutos más saludables, con la misma función en las preparaciones y también muy deliciosos:

  • Reemplaza 1 taza de mantequilla por 1 taza de puré de aguacate
  • Reemplaza 1 taza de mantequilla por 1 taza de banana pisada

Ambas opciones te servirán para preparar brownies o galletas.

Fuente: labioguia.com

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