{"id":29743,"date":"2022-01-03T10:00:31","date_gmt":"2022-01-03T08:00:31","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=29743"},"modified":"2022-01-05T16:01:44","modified_gmt":"2022-01-05T14:01:44","slug":"recepta-crema-desparrecs-digestiva-vegana-i-saludable","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2022\/01\/03\/recepta-crema-desparrecs-digestiva-vegana-i-saludable\/","title":{"rendered":"Recepta: Crema d&#8217;esp\u00e0rrecs digestiva, vegana i saludable"},"content":{"rendered":"<p>Comencem un nou any, una nova etapa. \u00c9s un bon moment per posar en pr\u00e0ctica el nostre prop\u00f2sit de cuidar-nos i de vegetalitzar m\u00e9s la nostra dieta, a trav\u00e9s d&#8217;aquesta <strong>crema d&#8217;esp\u00e0rrecs digestiva<\/strong>, vegana i saludable.<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-29738 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva.jpg\" alt=\"Receta: Crema de esp\u00e1rragos digestiva, vegana y saludable\" width=\"1200\" height=\"827\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-768x529.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-100x70.jpg 100w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-218x150.jpg 218w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-696x480.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-1068x736.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Crema-de-Esp\u00e1rragos-Digestiva-609x420.jpg 609w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2>Una deliciosa crema d&#8217;esp\u00e0rrecs<\/h2>\n<p>Despr\u00e9s dels \u00e0pats nadalencs, el nostre intest\u00ed necessita un <strong>descans digestiu<\/strong> i una aportaci\u00f3 de fibra i minerals que mimin cada c\u00e8l\u00b7lula del nostre cos aix\u00ed com la nostra estimada microbiota. D&#8217;aqu\u00ed l&#8217;\u00fas de la patata precuita (i refredada 24 hores) per aportar una funci\u00f3<strong> prebi\u00f2tica<\/strong> i alimentar b\u00e9 als nostres bacteris intestinals, aix\u00ed com donar-li una textura cremosa a la recepta.<\/p>\n<p>D&#8217;altra banda, els esp\u00e0rrecs verds s\u00f3n rics en <strong>fibra fermentable<\/strong> a l&#8217;igual que els porros, i s\u00f3n <strong>baixos en calories <\/strong>mentre brinden <strong>vitamines del grup B i riquesa en minerals<\/strong>. Tenen <strong>funci\u00f3 di\u00fcr\u00e8tica i antioxidant<\/strong>, i exerceixen una <strong>acci\u00f3 protectora per al nostre fetge<\/strong> a m\u00e9s d&#8217;ajudar a combatre el <strong>restrenyiment<\/strong>.<\/p>\n<p>Tot una menja verda aliada del nostre pes i sistema cardiovascular, en la qual es ve a sumar el poder probi\u00f2tic del miso, ric en sabor i de gran ajuda digestiva, juntament amb el meravell\u00f3s gingebre.<\/p>\n<p>Aqu\u00ed va la recepta de la <strong>crema d&#8217;esp\u00e0rrecs<\/strong>, una\u00a0elaboraci\u00f3 f\u00e0cil en la qual cada cullerada simbolitza un acte d&#8217;auto-cura i pur benestar.<\/p>\n<ul>\n<li>Temps de preparaci\u00f3: 10 minuts<\/li>\n<li>Temps d&#8217;elaboraci\u00f3: 25 minuts + 24 hores de rep\u00f2s a la nevera<\/li>\n<\/ul>\n<h3>Ingredients (per 2 racions grans)<\/h3>\n<ul>\n<li>2 manats d&#8217;esp\u00e0rrecs verds nets i amb els seus extrems tallats (no llen\u00e7ar, sin\u00f3 reservar*)<\/li>\n<li>2 porros (la part blanca, reservar la tija verda*)<\/li>\n<li>1 xirivia bio amb pell i trossejada<\/li>\n<li>\u00bd tira d&#8217;api (nom\u00e9s la tija, reservar les fulles*)<\/li>\n<li>1 patata pre-cuita amb la seva pell, al forn (45 minuts a 220 graus) + refredada 24 hores en nevera<\/li>\n<li>2 didals de gingebre pelat<\/li>\n<li>suc de \u00bd llimona<\/li>\n<li>1 litre de brou vegetal bio<\/li>\n<li>1 c. sopera de miso no pasteuritzat<\/li>\n<li>30 ml de nata de civada<\/li>\n<li>herbes de Proven\u00e7a<\/li>\n<li>pessic de sal no refinada<\/li>\n<li>pebre negre<\/li>\n<li>all en pols<\/li>\n<li>oli d&#8217;oliva verge<\/li>\n<\/ul>\n<h3>Elaboraci\u00f3:<\/h3>\n<ol>\n<li>Pre-escalfar el forn a 200 graus durant 10 minuts.<\/li>\n<li>Mentrestant, en el fons d&#8217;una olla mitjana, daurar els porros trossejats amb un rajol\u00ed d&#8217;oli d&#8217;oliva verge mentre pelem la pell de la patata.<\/li>\n<li>Afegir la xirivia, api i herbes arom\u00e0tiques a l&#8217;olla, i daurar 2 minuts m\u00e9s.<\/li>\n<li>Abocar el brou vegetal, gingebre i suc de llimona, i deixar coure uns 15 minuts.<\/li>\n<li>Col\u00b7locar els esp\u00e0rrecs verds en una safata de forn coberta de paper de forn, juntament amb rajol\u00ed d&#8217;oli d&#8217;oliva, sal, pebre i all en pols. Enfornar durant uns 15 minuts (anar vigilant que no es cremin per\u00f2 que quedin tendres).<\/li>\n<li>Retirar els esp\u00e0rrecs verds del forn i afegir-los a l&#8217;olla juntament amb la patata pelada i trossejada, mentre reservem a part, uns 6 caps trossejats per a la guarnici\u00f3. Deixar bullir tot junt uns 3 minuts.<\/li>\n<li>Afegir la nata vegetal i batre tot fins que quedi una textura homog\u00e8nia.<\/li>\n<li>Afegir el miso i tornar a batre 1 minut.<\/li>\n<li>Servir i afegir a cada plat, 3 caps d&#8217;esp\u00e0rrecs i rodanxes de llimona, juntament amb oli, herbes i pebre a gust.<\/li>\n<\/ol>\n<p><strong>Truc de recepta d&#8217;aprofitament<\/strong>, <em>100% zerowaste<\/em>: utilitzar les tiges, fulles i extrems de les verdures usades, juntament amb aigua i esp\u00e8cies per fer un brou remineralitzant!<\/p>\n<blockquote><p>Feli\u00e7 digesti\u00f3 amb aquesta crema d&#8217;esp\u00e0rrecs!<\/p><\/blockquote>\n<p><strong>Autora: <\/strong><a href=\"http:\/\/www.marevagillioz.com\" target=\"_blank\" rel=\"noopener\">Mareva Gillioz<\/a>, Dietista i Coach nutricional, especialitzada en Naturopatia. Certificada en cuina crudivegana per Matthew Kenney Culinary Institute<\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a> a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>, <em>el teu mensual 100% ecol\u00f2gic<\/em><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/12\/BioEcoActual_Gener_2022.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Gener 2022<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_gener_2022&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comencem un nou any, una nova etapa. &Eacute;s un bon moment per posar en pr&agrave;ctica el nostre prop&ograve;sit de cuidar-nos i de vegetalitzar m&eacute;s la nostra dieta, a trav&eacute;s d&rsquo;aquesta crema d&rsquo;esp&agrave;rrecs digestiva, vegana i saludable.<\/p>\n","protected":false},"author":419,"featured_media":29739,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7161],"tags":[],"class_list":["post-29743","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>Recepta: Crema d&#039;esp\u00e0rrecs digestiva, vegana i saludable<\/title>\n<meta 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