Desde a primeira dentada este bolo vai deliciar o seu paladar: mas não só é saboroso, ele tem muitos nutrientes que auxiliam a nossa dieta nesta fase da Perimenopausa. Coma sem receio, eu garanto que o bem-estar que ele traz supera, em muito, as calorias. Pode confiar!
Se você entrou em algumas das receitas presentes no meu blog jà percebeu que em um Lifestyle Yogico a dieta é prazerosa e sem limites. E é por isso que ela conquista a cada dia mais e mais adeptos. E uma de suas caracterìsticas fundamentais, junto da naturalidade dos ingredientes e da sazonalidade (nem vou falar de kilometro zero agora, isso é outro post!) é o uso de farinhas integrais. E sei que existem muitos questionamentos sobre a real função delas na nossa dieta, principalmente para a Perimenopausa.
Porque preferir a integral à farinha branca?
Uma das principais diferenças entre o trigo integral e a farinha branca é o teor de fibra. A integral tem naturalmente o nível de fibra encontrado no trigo, enquanto a maior parte da fibra foi removida da farinha branca durante o processamento. E aqui, as fibras são uma parte importante da dieta, pois previnem a constipação, ajudam a controlar o açúcar no sangue, evitam doenças cardíacas e até auxiliam no controle da perda de peso.
A farinha de trigo integral é rica em vitaminas B1, B3 e B5, junto com a riboflavina e o folato e tem mais ferro, cálcio, proteína e outros nutrientes do que a farinha branca.
Uma das receitas mais gostosas que eu faço com farinha integral, que agrada desde a minha filha Gaia até a minha sogra italiana (confesso, não é uma tarefa assim fàcil, risos) é o bolo de banana, conhecido no Brasil, mas que aqui na Itàlia começou a fazer sucesso somente agora.
E sabia que comer banana pode reduzir o risco de derrame em mulheres na menopausa (peri e post) em 27%?
Sim, eu também ri quando li essa news, mas ela vem de um sério estudo do Albert Einstein College of Medicine, de Nova York, publicado recentemente na revista American Heart Association. Os resultados deles sugerem que as mulheres nesta fase precisam comer mais alimentos ricos em potássio. E você não encontrará níveis elevados de potássio em junk food: os alimentos mais ricos em potássio são batata branca e doce, banana e feijão branco, afirmou Sylvia Wassertheil-Smoller, coordenadora do estudo. Além disso, a banana oferece vitaminas A, B e C, fibras e minerais incluindo cálcio e ferro em boas quantidades, úteis para alguns estados anêmicos.
Esta receita une alimentos benéficos e úteis para a nossa fase, vamos aproveitar? Anote os ingredientes:
- 3 bananas maduras (350 g)
- 220 g de farinha integral
- 2 ovos médios
- 80 ml de óleo de amendoim ou girassol
- 150 g de açucar mascavo
- canela a gosto
- 14 g de fermento em pó
- 1 banana para decoração de superfície
- 100 g de nozes a seu gosto (eu uso amêndoas)
- sementes de girassol (aquela que preferir) a gosto
Passo a passo:
Ligue o seu forno na temperatura de 180 graus. Enquanto espera ele esquentar, em uma tigela grande, amasse as bananas até se tornarem um purê e coloque um pouco de limão para evitar que escureçam. Coloque nesta tigela os ovos, canela e o açúcar mascavo. Misture muito bem. Junte a farinha integral, as nozes escolhidas bem picadas, as sementes e o fermento. Reserve. Unte e enfarinhe uma forma de pão de 25 cm de comprimento e despeje a massa. Decore com rodelas finas de banana. Cozinhe a 180° por 50-55 minutos. Quando terminar, abra o forno, deixe o calor sair, e espere 5 minutos antes de retirá-lo do forno. O bolo de banana está pronto.
Humm… sinto jà o perfume… adoro! Me mande uma foto là no Instagram, quero ver que delìcia ficou, combinado?
Delicie-se junto do chà queridinho das mulheres em perimenopausa, aqui.
Ci vediamo ;)
Fah, mamma de Iogaia
Respostas de 34
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