Aprile dolce dormire… perché non cercare allora di rendere il risveglio più dolce con una buona colazione? Una colazione che ci metta di buonumore fin dalla mattina.
Il porridge è un antico piatto anglosassone, che un tempo richiedeva una lunga preparazione, e che viene consumato principalmente a colazione. Può essere facilmente personalizzato, preparato con latte vegetale può adattarsi facilmente ad uno stile vegano. Costituisce un ottimo piatto per iniziare bene la giornata!
L’avena infatti è un cereale ricco in ferro, carboidrati, fosforo e aminoacidi essenziali. Ha un basso contenuto in glutine, e può essere utilizzato anche in diete a basso contenuto di glutine. Inoltre ha proprietà antidepressive, grazie alla presenza di gramina, che può agire come tonico del sistema nervoso.
Nel nostro caso, per metterci di buonumore fin dalla mattina, arricchiremo il porridge con pistacchi e banane, ricchi in triptofano, e mandorle , ottime fonti di magnesio. Il tutto rafforzato dal cioccolato fondente, l’alimento del buonumore per eccellenza, che oltre ad essere ricco in triptofano, capace quindi di liberare le endorfine e stimolare la serotonina, contiene anche antiossidanti e teobromina, che ha un effetto stimolante sull’umore.
Buona colazione allora!!
Ingredienti:
100 ml latte di mucca o vegetale (nocciola, cocco, riso)
100 ml acqua
50 g fiocchi di avena
10 pistacchi
10 mandorle
2 quadratini di cioccolata fondente
1 banana
La ricetta:
Versate i fiocchi d’avena in una ciotolina e mettete da parte.
In un pentolino portate l’acqua a bollore e aggiungete un pizzico di sale. Versate l’acqua bollente sui fiocchi d’avena, mescolate e lasciate riposare per circa 10 minuti.
Una volta che l’acqua sarà stata completamente assorbita, trasferite il composto ottenuto in un pentolino e rimettete sul fuoco lento per altri 3 minuti circa, aggiungendo il latte a poco a poco. Regolate l’aggiunta di latte in base alla densità preferita, considerando che una volta tolto dal fuoco il porridge continuerà a rapprendersi.
Togliete quindi dal fuoco e lasciate riposare.
Intanto tritate grossolanamente mandorle, pistacchi e cioccolato, e tagliate la banana a fettine.
Quando il porridge sarà raffreddato trasferitelo in una ciotola, aggiungete il mix di frutta secca, cioccolato e banana, un cucchaino di miele o sciroppo di acero, e BUON APPETITO!
Ricetta a cura della Dott.ssa Cecilia Verga Falzacappa
Biologa Nutrizionista
PhD in Endocrinologia e Medicina Molecolare
Specialista in Patologia Clinica
Facebook: https://www.facebook.com/dottoressavergafalzacappa/
IG, twitter: @drceciliavergafalzacappa
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