Menú de navidad fácil y sano

Cuando se idea un menú especial la mayor parte de la gente tiende a pensar en alternativas originales, diferentes o propias de tal celebración sin prestar mucha atención en que sea un menú equilibrado y sano. Como había comentado en mi entrada anterior, solemos sentir esa gran necesidad de agradar a nuestros invitados con platos especiales que generalmente utilizan técnicas de cocina e ingredientes poco saludables. Se abusa de fritos, rebozados o guisos grasos; en postres se utilizan harinas refinadas, azúcar y apenas hay fruta; en platos principales se presta poca atención a incluir verduras o legumbres, etc.

Mi propuesta de menú de navidad es ligera, con técnicas de cocina más sencillas como el cocido o el horno. Tratando de cumplir con las recomendaciones del método del plato es preferible que lo que más abunde en cada ración sean las verduras. Además, las materias primas a utilizar consisten fundamentalmente en alimentos frescos a excepción del chocolate negro o el salmón ahumado.

Este menú junto con las recomendaciones de la entrada anterior os guiarán si estáis buscando opciones para tener una navidad más saludable y ligera (y una digestión también), más sostenible y seguramente, más económica.

menu-de-navidad

Hummus con palitos de verduras

Cocer los garbanzos (pueden dejarse en remojo el día anterior) y triturarlos con un diente de ajo, aceite de oliva virgen extra (AOVE), zumo de limón y tahina* (pasta de semillas de sésamo). Añadir sal y comino al gusto. Si se desea, se puede decorar con un poco de pimentón espolvoreado por encima.

Acompañar de verduras crudas cortadas en palitos: zanahoria, pimiento, pepino y apio.

*La tahina se puede hacer en casa si se dispone de procesador de alimentos o picadora. Si éste no es el caso, se puede comprar ya elaborada y envasada, siempre y cuando solo consista en pasta de semilla de sésamo y no contenga ningún ingrediente más.

Otras ideas de entrantes: rollitos de lonchas de pepino con queso fresco batido y atún, endivias rellenas de queso fresco batido y nueces, tapenade, guacamole o hummus con distintos ingredientes como guisantes o remolacha.

 

Ensalada con aguacate, granada y salmón ahumado

Simplemente hay que juntar todos los ingredientes teniendo en cuenta que la parte fundamental de este plato son los vegetales: lechuga, rúcula, canónigos, distintos tipos de tomate, cebolla morada, aguacate y granos de granada. Se añaden unas lonchas de salmón ahumado y se aliña con AOVE, zumo de lima o limón (para darle un toque cítrico) o vinagre.

Otras ideas de primeros platos: sopa de pescado o marisco, langostinos al horno o crema de verduras: de calabaza y zanahoria, de setas, de espárragos trigueros, etc.

 

Pavo asado con verduras y patatas

Lavar y trocear las verduras y las patatas. De verduras se puede utilizar: zanahoria, calabaza, espárrago triguero, coles de Bruselas, calabacín, berenjena, champiñón, cebolla…
Colocar sobre una bandeja de horno rehogadas con un poco de AOVE. Colocar encima el pavo que se puede rellenar con limón, cebolla, ajo o tomillo. Untar su superficie con AOVE, añadir sal y pimienta al gusto e introducir en el horno. Los tiempos variarán en función del tamaño del pavo aunque un asado suele llevar una hora y media.

 

Brocheta de fruta de temporada con chocolate negro

Trocear frutas como plátano, manzana, naranja, pera, piña, kiwi y caqui e insertar en un palito de madera para brochetas. Por otro lado, fundir chocolate negro de alrededor del 85% y verter por encima.

Otras ideas de postres: macedonia, gelatina rellena de frutas, trufas de aguacate y cacao puro, manzanas o peras al horno con canela…

¡Buen provecho y felices fiestas!

2 comentarios en “Menú de navidad fácil y sano

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