{"id":210104,"date":"2020-05-11T10:55:21","date_gmt":"2020-05-11T13:55:21","guid":{"rendered":"https:\/\/www.qenti.com\/?p=210104"},"modified":"2020-05-11T10:55:21","modified_gmt":"2020-05-11T13:55:21","slug":"como-hacer-un-wrap-integral-para-empezar-a-comer-mas-saludable","status":"publish","type":"post","link":"https:\/\/qenti.com\/medical\/como-hacer-un-wrap-integral-para-empezar-a-comer-mas-saludable\/","title":{"rendered":"C\u00f3mo hacer un wrap integral para empezar a comer m\u00e1s saludable"},"content":{"rendered":"<p><em>Te presentamos esta receta dise\u00f1ada por nuestra nutricionista Sof\u00eda Lanzeni para que puedas preparar un wrap s\u00faper saludable que aporta cereales integrales y legumbres a tu alimentaci\u00f3n diaria.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-210105\" src=\"https:\/\/www.qenti.com\/wp-content\/uploads\/2020\/05\/WRAP.jpg\" alt=\"\" width=\"600\" height=\"450\" srcset=\"https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP.jpg 1000w, https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP-300x225.jpg 300w, https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP-768x576.jpg 768w, https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP-510x382.jpg 510w, https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP-980x735.jpg 980w, https:\/\/qenti.com\/medical\/wp-content\/uploads\/2020\/05\/WRAP-480x360.jpg 480w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Los d\u00edas de aislamiento social y encierro empiezan a tener su cuenta regresiva y nos toca pensar en la vida despu\u00e9s de la cuarentena. La alimentaci\u00f3n saludable est\u00e1 bien arriba en la lista de h\u00e1bitos a recuperar, es por ello que te presentamos \u00e9sta receta para incluir m\u00e1s cereales integrales y legumbres a tu alimentaci\u00f3n.<\/p>\n<h4>Wrap integral relleno de humus de poroto blanco y verduras crujientes<\/h4>\n<p><strong>Ingredientes para 4 porciones<\/strong><\/p>\n<p><strong>Masa:<\/strong><\/p>\n<ul>\n<li>Harina 000\/0000\u00a0 150 gr<\/li>\n<li>Harina de trigo integral 150 gr<\/li>\n<li>Aceite de oliva 20 ml<\/li>\n<li>Agua c\/n<\/li>\n<\/ul>\n<p><strong>Humus:<\/strong><\/p>\n<ul>\n<li>Poroto manteca (pallares) 100 gr<\/li>\n<li>Jugo de 1 lim\u00f3n<\/li>\n<li>Ajo 1 diente<\/li>\n<li>Aceite de oliva 10 ml<\/li>\n<li>Condimentos: pimienta , perejil, piment\u00f3n dulce<\/li>\n<\/ul>\n<p><strong>Relleno:<\/strong><\/p>\n<ul>\n<li>Cebolla 1 unidad<\/li>\n<li>Pimiento rojo \u00bd unidad<\/li>\n<li>Pimiento amarillo \u00bd unidad<\/li>\n<li>Zapallito verde 2 unidades<\/li>\n<li>Champi\u00f1\u00f3n 100 gr<\/li>\n<li>Aceite de oliva 10 ml<\/li>\n<li>Condimentos: albahaca , or\u00e9gano, aj\u00ed molido<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Preparaci\u00f3n<\/strong><\/p>\n<p><strong>Masa de wrap:<\/strong><\/p>\n<ol>\n<li>Colocar la harina en un bowl. Agregar el aceite y el agua de a poco a medida que vamos integrando hasta formar la masa.<\/li>\n<li>Amasar por varios minutos hasta lograr una masa el\u00e1stica y luego dejar descansar por 30 minutos.<\/li>\n<li>Cortar unos 8 bollitos y estirar la masa de aprox 0,5 cm y cocinar en una plancha sin aceite de ambos lados.<\/li>\n<li>Cuando este cocida, apilar las masitas en un plato y cubrirlas con un papel film o tela limpia.<\/li>\n<\/ol>\n<p><strong>Humus:<\/strong><\/p>\n<ol>\n<li>Poner en remojo los porotos por 12 hs aprox, en un recipiente de vidrio en la heladera.<\/li>\n<li>Cambiar el agua de remojo y cocinar los porotos hasta que est\u00e9n blandos.<\/li>\n<li>Picar el ajo bien chiquito y saltear con una gotita de aceite de oliva, el ajo tambi\u00e9n puede agregarse crudo.<\/li>\n<li>Cuando los porotos est\u00e9n tibios, procesar, junto a los condimentos, el ajo, el aceite de oliva y el jugo de lim\u00f3n.<\/li>\n<li>Cuando el humus tenga consistencia cremosa, dejar de procesar, dejar enfriar.<\/li>\n<\/ol>\n<p><strong>Relleno:<\/strong><\/p>\n<ol>\n<li>Cortar los vegetales en juliana.<\/li>\n<li>En una sart\u00e9n con unas gotitas de aceite de oliva, saltear los vegetales hasta que est\u00e9n tiernos.<\/li>\n<\/ol>\n<h4>Tips para comerlo mejor (y comer saludable)<\/h4>\n<ul>\n<li>Se puede comer frio o caliente.<\/li>\n<li>Te recomiendo que lo sirvas con una porci\u00f3n de ensalada cruda como guarnici\u00f3n.<\/li>\n<li>Podes reemplazar la harina de trigo integral por la harina integral que quieras (garbanzo, arveja, ma\u00edz)<\/li>\n<li>Las masas de wrap te van a servir para tacos integrales rellenos de verduras y carnes.<\/li>\n<li>El humus podes combinarlo con muchas comidas, como pastita untable o aderezo saludable.<\/li>\n<\/ul>\n<p style=\"text-align: right;\">Lic. Sof\u00eda Lanzeni &#8211; MP: 3672<\/p>\n<p style=\"text-align: right;\">\u00c1rea de nutrici\u00f3n<\/p>\n<p style=\"text-align: right;\">La Posada del Qenti<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te presentamos esta receta dise\u00f1ada por nuestra nutricionista Sof\u00eda Lanzeni para que puedas preparar un wrap s\u00faper saludable que aporta cereales integrales y legumbres a tu alimentaci\u00f3n diaria. Los d\u00edas de aislamiento social y encierro empiezan a tener su cuenta regresiva y nos toca pensar en la vida despu\u00e9s de la cuarentena. La alimentaci\u00f3n saludable [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":210105,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10,9],"tags":[],"class_list":["post-210104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","category-notas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo hacer un wrap integral para empezar a comer m\u00e1s saludable - La Posada del Qenti Medical Wellness - Planes de Salud<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/qenti.com\/medical\/como-hacer-un-wrap-integral-para-empezar-a-comer-mas-saludable\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo hacer un wrap integral para empezar a comer m\u00e1s saludable - La Posada del Qenti Medical Wellness - Planes de Salud\" \/>\n<meta property=\"og:description\" content=\"Te presentamos esta receta dise\u00f1ada por nuestra nutricionista Sof\u00eda Lanzeni para que puedas preparar un wrap s\u00faper saludable que aporta cereales integrales y legumbres a tu alimentaci\u00f3n diaria. 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