{"id":26634,"date":"2019-06-08T10:30:12","date_gmt":"2019-06-08T08:30:12","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=26634"},"modified":"2020-06-24T13:33:33","modified_gmt":"2020-06-24T11:33:33","slug":"cinc-amanides-fresques-per-aquest-estiu","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/06\/08\/cinc-amanides-fresques-per-aquest-estiu\/","title":{"rendered":"5 amanides fresques per aquest estiu"},"content":{"rendered":"<p>Tot i que menjar amanida \u00e9s un h\u00e0bit molt saludable durant tot l&#8217;any, durant l&#8217;estiu es converteix, pr\u00e0cticament, en una necessitat. Ens aporten gran quantitat de minerals i l\u00edquids, que amb la calor hem de reposar. Us presentem <strong>cinc amanides fresques<\/strong>.<\/p>\n<p><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26632\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2.jpg\" alt=\"Cinco ensaladas frescas para este verano \" width=\"1200\" height=\"800\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2-1068x712.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada2-630x420.jpg 630w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>Les amanides fresques s\u00f3n un excel\u00b7lent primer plat, guarnici\u00f3 o fins i tot plat \u00fanic. Pots combinar ingredients crus o cuinats i per la seva versatilitat, pot incloure alguns aliments que no v\u00e9nen tant de gust en altres formats, com els llegums o els cereals.<\/p>\n<p>Si creus que no hi ha amanides m\u00e9s enll\u00e0 de l&#8217;habitual d&#8217;enciam, tom\u00e0quet i ceba, et proposem diverses alternatives perqu\u00e8 aquest estiu no t&#8217;avorreixis.<\/p>\n<h2>1. Rin ran de La Vera<\/h2>\n<h3>Ingredients (per a 2 persones):<\/h3>\n<ul>\n<li>3 tom\u00e0quets madurs per\u00f2 durs.<\/li>\n<li>1 pebrot verd.<\/li>\n<li>1 cogombre.<\/li>\n<li>\u00bc de ceba.<\/li>\n<li>Sal al gust.<\/li>\n<li>2 cullerades d&#8217;oli d&#8217;oliva verge extra.<\/li>\n<li>1 cullerada de vinagre de poma.<\/li>\n<li>Una mica de pebre vermell.<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Renta la verdura i pela el cogombre i la ceba.<\/li>\n<li>Elimina les llavors del pebrot.<\/li>\n<li>Talla els tom\u00e0quets i el cogombre a daus gruixuts. Neteja la ceba i pica-la una mica m\u00e9s fina que el tom\u00e0quet. Fes el mateix amb el pebrot.<\/li>\n<li>Col\u00b7loca tot junt en un bol gran i amaneix amb la sal, l&#8217;oli i el vinagre.<\/li>\n<li>Mou tot perqu\u00e8 es barregi b\u00e9 i serveix en una safata gran. Amaneix al final amb una mica de pebre vermell dol\u00e7 de La Vera.<\/li>\n<li>\u00c9s una amanida senzilla i molt r\u00e0pida de fer. Pr\u00e0cticament amb els mateixos ingredients que un gaspatxo que serveix com a aperitiu refrescant, primer plat o com una guarnici\u00f3 excel\u00b7lent.<\/li>\n<\/ol>\n<h2>2. Amanida Fattoush<\/h2>\n<h3>Ingredients (per a 2 persones):<\/h3>\n<ul>\n<li>2 tom\u00e0quets.<\/li>\n<li>1 cogombre.<\/li>\n<li>Fulles d&#8217;enciam.<\/li>\n<li>\u00bd ceba.<\/li>\n<li>1 pa de pita.<\/li>\n<li>5 fulles de menta fresca.<\/li>\n<li>2 cullerades de julivert fresc picat.<\/li>\n<li>Suc d&#8217;1 llimona.<\/li>\n<li>2 cullerades d&#8217;oli d&#8217;oliva verge extra.<\/li>\n<li>Sal al gust.<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Renta els tom\u00e0quets i el cogombre i talla\u2019ls en trossos de mida mitjana. Pica la ceba una mica m\u00e9s petita.<\/li>\n<li>Renta l&#8217;enciam i trosseja-l.<\/li>\n<li>En un bol, col\u00b7loca els tom\u00e0quets, l&#8217;enciam, el cogombre i la ceba, amaneix amb sal, oli i el suc de llimona.<\/li>\n<li>Torra el pa de pita fins que quedi cruixent i trosseja\u2019l.<\/li>\n<li>Afegeix el julivert i la menta fresca ben picat a l&#8217;amanida i just al moment de servir incorpora els trossos de pa pita. Barreja lleugerament. D&#8217;aquesta manera el pa no arribar\u00e0 a humitejar-se massa i romandr\u00e0 cruixent.<\/li>\n<\/ol>\n<h2>3. Amanida de patata i cogombre<\/h2>\n<h3>Ingredients (per a 2 persones):<\/h3>\n<ul>\n<li>3 patates mitjanes.<\/li>\n<li>2 cogombres.<\/li>\n<li>\u00bc de ceba morada.<\/li>\n<li>8 olives negres.<\/li>\n<li>1 cullerada de t\u00e0peres.<\/li>\n<li>3 tom\u00e0quets secs.<\/li>\n<li>1 culleradeta d&#8217;anet fresc picat.<\/li>\n<li>Sal al gust.<\/li>\n<li>2 cullerades d&#8217;oli d&#8217;oliva verge extra.<\/li>\n<li>1 cullerada de vinagre.<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Neteja les patates i cou-les en aigua bullint durant 30 minuts fins que estiguin tendres per dins en punxar-les. Reserva fins que es refredin.<\/li>\n<li>Talla els cogombres per la meitat longitudinalment i retira les llavors amb ajuda d&#8217;una cullereta. Aix\u00ed seran m\u00e9s digestius i no es repeteixen. Talla\u2019ls a mitges llunes fines de 2 o 3 mm de gruix.<\/li>\n<li>Talla la ceba per la meitat i despr\u00e9s a rodanxes fines.<\/li>\n<li>Un cop fredes les patates, talla-les en trossos grans i col\u00b7loca-les en un bol juntament amb els cogombres, la ceba, les olives i les t\u00e0peres.<\/li>\n<li>Afegeix sal al gust, vinagre, oli i els tom\u00e0quets secs tallats a tires estretes.<\/li>\n<li>Mou b\u00e9 perqu\u00e8 tot agafi el gust del amaniment i col\u00b7loca en una safata o bol per amanides.<\/li>\n<li>Decora per sobre amb l&#8217;anet fresc picat.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26630\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1.jpg\" alt=\"Cinco ensaladas frescas para este verano\" width=\"1200\" height=\"800\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1-1068x712.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/ensalada1-630x420.jpg 630w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2>4. Amanida\u00a0de pr\u00e9ssecs al grill<\/h2>\n<h3>Ingredients (per a 2 persones):<\/h3>\n<ul>\n<li>3 pr\u00e9ssecs.<\/li>\n<li>150 gr. de r\u00facula fresca.<\/li>\n<li>50 gr. de tofu fumat.<\/li>\n<li>2 cullerades d&#8217;oli d&#8217;oliva verge extra.<\/li>\n<li>1 cullerada de tamari.<\/li>\n<li>1 cullerada de suc de llimona.<\/li>\n<li>1 cullerada de llavors de s\u00e8sam.<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Neteja els pr\u00e9ssecs i talla&#8217;ls per la meitat. Gira les dues meitats perqu\u00e8 la llavor es desprengui d&#8217;una d&#8217;elles. Retira de l&#8217;altra meitat amb un ganivet.<\/li>\n<li>Prepara una paella o grill i pinzella els pr\u00e9ssecs amb una mica d&#8217;oli d&#8217;oliva. Quan la paella estigui calenta col\u00b7loca els pr\u00e9ssecs perqu\u00e8 es marquin fins que la superf\u00edcie quedi caramel\u00b7litzada. Reserva i deixa que es refredin.<\/li>\n<li>Prepara en un plat un llit de r\u00facula i col\u00b7loca els pr\u00e9ssecs (2 o 3 meitats per plat).<\/li>\n<li>Posa el tofu a trossets per sobre de la r\u00facula i els pr\u00e9ssecs.<\/li>\n<li>Prepara una vinagreta amb el tamari, el suc de llimona, l&#8217;oli i les llavors de s\u00e8sam. Col\u00b7loca tot junt en un pot petit i agita fins emulsionar.<\/li>\n<li>Afegeix aquest amaniment per sobre de l&#8217;amanida.<\/li>\n<\/ol>\n<h2>5. Barquetes de llenties i salsa de iogurt<\/h2>\n<h3>Ingredients (per a 2 persones):<\/h3>\n<ul>\n<li>200 gr. de llenties cuites.<\/li>\n<li>1 culleradeta de curri.<\/li>\n<li>1 tom\u00e0quet.<\/li>\n<li>1 pebrot verd.<\/li>\n<li>Sal al gust.<\/li>\n<li>2 cabdells d&#8217;enciam.<\/li>\n<li>1 iogurt vegetal sense edulcorar.<\/li>\n<li>1 cullerada de suc de llimona.<\/li>\n<li>2 cullerades d&#8217;oli d&#8217;oliva verge extra.<\/li>\n<li>1 cullerada de coriandre fresc picat.<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Col\u00b7loca una cullerada d&#8217;oli d&#8217;oliva en una paella i afegeix el curri. Deixa que es cuini uns segons i incorpora les llenties cuites ben escorregudes. Cuina a foc fort uns minuts perqu\u00e8 s&#8217;integri b\u00e9 el gust i quedin seques, per\u00f2 sense estar desfetes. Corregeix de sal si ho trobes necessari.<\/li>\n<li>Reserva i deixa que es refredin.<\/li>\n<li>Neteja el pebrot de llavors i pica\u2019l petit. Fes el mateix amb el tom\u00e0quet.<\/li>\n<li>Amb les llenties fredes, barreja en un bol amb el tom\u00e0quet i el pebrot.<\/li>\n<li>Renta els cabdells i desfulla\u2019ls.<\/li>\n<li>Col\u00b7loca l&#8217;amanida de llenties i curri en les fulles d&#8217;enciam i col\u00b7loca en una font o un plat gran.<\/li>\n<li>Bat el iogurt junt amb el suc de llimona i la resta de l&#8217;oli d&#8217;oliva, fins que quedi molt crem\u00f3s i lleuger. Ajusta de sal.<\/li>\n<li>Cobreix les barquetes de llenties amb uns fils de la salsa de iogurt.<\/li>\n<li>Decora amb el coriandre fresc picat.<\/li>\n<\/ol>\n<p>Aquesta amanida \u00e9s un segon plat perfecte, una forma m\u00e9s fresca i divertida de prendre llegums ja que pots substituir les llenties per qualsevol altre sense problema.<\/p>\n<p><strong>Autors:<\/strong> <a href=\"http:\/\/www.nutricionesencial.es\" target=\"_blank\" rel=\"noopener noreferrer\">Iv\u00e1n Iglesias<\/a>, Expert universitari en Nutrici\u00f3 i Diet\u00e8tica i <a href=\"http:\/\/www.nutricionesencial.es\" target=\"_blank\" rel=\"noopener noreferrer\">Estela Nieto<\/a>, Psic\u00f2loga, M\u00e0ster en psicopatologia i salut, i especialista en psiconutrici\u00f3n\u00a0<strong><br \/>\n<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/05\/BioEcoActual_Juny_2019.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Juny 2019<\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tot i que menjar amanida &eacute;s un h&agrave;bit molt saludable durant tot l&rsquo;any, durant l&rsquo;estiu es converteix, pr&agrave;cticament, en una necessitat. Ens aporten gran quantitat de minerals i l&iacute;quids, que amb la calor hem de reposar. Us presentem cinc amanides fresques.<\/p>\n","protected":false},"author":419,"featured_media":37446,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7161],"tags":[],"class_list":["post-26634","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-receptes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 amanides fresques per aquest estiu - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Durant l&#039;estiu menjar amanides fresques es converteix, pr\u00e0cticament, en una necessitat. Ens aporten gran quantitat de minerals. 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