Elisa Escorihuela Navarro

gua de alimentacin
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11

Men Semana 1 - Lista de la Compra

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:02#+("*+'a;F<')e
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45-49 Euros

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12

Men Semana 2

Men Semana 2
13

Men Semana 2

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14

Men Semana 2 - Lista de la Compra

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15

Captulo 3

Recetas semana 1

Gazpacho andaluz
1 - 1.5 raciones de HC
Ingredientes
- 250 g de tomate
- 20 g de pimiento
- 25 g de cebollas
- 25 g pepinos
- 1 cda de aceite de oliva
- 1 cda de vinagre
- sal y pimienta

Preparacin
@&*0('#&/&4'%&4'"*)(0/"0*#04'0*'$*'(02"O"0*#0'A'
5+X(M'\T+/"('6"*+)(0'A'4+%'2&*'1&/0(+2"3*M'\T+L
/"('+)$+'1"*0(+%'+%')$4#&M

17

Nem Vietnamita
0 - 0.5 raciones de HC
Ingredientes
L D'&5%0+4'/0'+((&S
L E<')'/0'4+%13*'+9$1+/&
L F<')'Q$04&'/0'$*#+('<?<s')(+4+
L ><')'04O"*+2+4
L D<')'(V2$%+
L H+%4+'/0'4&U+'A'9"0(5+5$0*+

Preparacin
m"/(+#+('%+4'&5%0+4
f&%&2+('%&4'"*)(0/"0*#04'+'%&4'DR>'/0'%+'&5%0+M
@&*0('$*'O&2&'/0'O"1"0*#+'A'0*(&%%+(M
H0(6"('2&*'4+%4+'/0'4&U+M

18

Sepia a la Plancha con verduras asadas

2.5 raciones de HC
Ingredientes
- 200 g de sepia
- 150 g de tomate
- 1/2 pimiento verde
- 1/2 cebolleta
- 1 cda de aceite de oliva
- Sal y pimienta
- Cebollino

Preparacin
Prepara una vinagreta con una cebolleta picada y el
tomate, aade el aceite, sal y vinagre. Reserva.
En una plancha bien caliente con unas gotas de
aceite hacer la sepia y servir con el picadillo que
has realizado con anterioridad.

19

Ensalada de judas verdes, patata y sardinas

5 raciones de HC
Ingredientes
- 200 g de patata
- 100 g de judas verdes
- 30 g cebolla tierna
- 100 g tomate
- Sal y pimienta
- Aceite de oliva virgen
- 1 lata de sardinas

Preparacin
P+6+('A'2&20('%+4'O+#+#+4'A'%+4'U$/.+4'O&('40O+(+L
/&'a@&/01&4'$X%"S+('2&*40(6+4eM'@"2+('%+'205&%%+'
A'0%'#&1+#0?'(040(6+('0*'$*''5&%'/&*/0'%+'O&*/(0L
1&4'2&*'+20"#0?'%+'4+%'A'%+'O"1"0*#+M'f$+*/&'%+4'
O+#+#+4'A'U$/.+4'04#[*'9029+4'%+4'/0U+1&4'0*L
Z("+(M'^&*#+1&4'%+'0*4+%+/+'+T+/"0*/&'%+4'4+(/"L
*+4M'@&/01&4'2&*/"10*#+('2&*'$*'O&2&'/0'20L
5&%%"*&M

20

Tortilla de ajos tiernos y championes

0.5 - 1 raciones de HC
Ingredientes
- 2 huevos
- 50 g de ajos tiernos
- 100 g de championes
- Sal y pimienta
- Aceite de oliva virgen

Preparacin
P+6+(?'O0%+('A'2&(#+('0*'Y*+4'X(+4'%&4'+U&4'#0(*&4'
A'%&4'29+1O"T&*04M
8*'$*+'4+(#[*'2+%"0*#0'2&*'$*'O&2&'/0'+20"#0'
(09&)+('%&4'+U&4'X0(*&4?'2$+*/&'04#[*'X0(*&4'
+T+/"('%&4'29+1O"T&*04'?'/0U+('2&2"*+('=L;'1"*$L
#&4'A'+T+/"('%&4'9$06&4'5+X/&4M
H0(6"('2&*'$*+'0*4+%+/+'/0'2&)&%%&4'A'#&1+#0M

21

Taboul
5 raciones de HC
Ingredientes
- 60 g smola de trigo duro precocida (cous-cous)*
- 75 g de tomate
- 75 g de cebolla
- 75 g de pepino
- Lima y hierbabuena
- Aceite y perejil

Preparacin
m"/(+#+('0%'2&$4L2&$4'40)V*'%+4'"*4#($22"&*04'/0%'
0*6+40?'+T+/"(%0'+20"#0'/0'&%"6+'O+(+'Q$0'*&'40'
O0)$0'A'(040(6+('0*'%+'*060(+M
f&(#+('%+4'60(/$(+4'A'04O02"+4'0*'#(&S&4'O0Q$0L
T&4'A'0*'$*'5&%'+T+/"(%0'0%'S$1&'/0'$*+'%"1+?'
+20"#0?'4+%'A'O"1"0*#+M'^0S2%+('2&*'0%'2&$4L2&$4'
A'40(6"('0*'Z(.&M

{'E<')'/0'4[1&%+'/0'#(")&'0*'402&'|'=;<')'/0'4[1&%+'2&2"*+/+

22

Pollo al limn
0.5 raciones de HC
Ingredientes
L =F<')'/0'O&%%&'aO029$)+e
L ;'%"1&*04
L ='2/+'/0'+20"#0'/0'&%"6+
L =<<'1%'6"*&'5%+*2&'A'%+$(0%

Preparacin
8_O("1"('0%'%"13*M'8*'$*'2+S&?'O&*01&4'$*'O&2&'
/0'6"*&'A'+)(0)+(01&4'%+'1"#+/'/0%'S$1&'/0%'%"L
13*?'0%'%+$(0%?'%+'4+%'A'%+'O"1"0*#+M'f&20('+'Z$0)&'
4$+60?'4"*'/0U+('/0'(01&60(?'9+4#+'Q$0'%+'4+%4+'
04O040'%")0(+10*#0'A'*&'Q$0/0*')($1&4M
H+%O"10*#+('%+4'O029$)+4'A'(&2"+(%+4'2&*'0%'S$L
1&'/0'%"13*'(04#+*#0M't*#+(%+4'%$0)&'2&*'$*'O&L
2&'/0'+20"#0'A'+4+(%+4'+'%+'O%+*29+'+'Z$0)&'6"6&'
/$(+*#0'2$+#(&'1"*$#&4'O&('2+/+'%+/&M

23

Ensalada de lentejas y langostinos

3 - 3.5 raciones de HC
Ingredientes
- 120 g de lentejas
- 150 g de langostinos
- 1/4 cebolla tierna
- 20 g de espinacas
- 100 g de tomate
- Sal y pimienta
- 1 cda de aceite de oliva virgen
- Lima
- Tomillo

Preparacin
f&201&4'%+4'%0*#0U+4'A'%+4'2&%+1&4'a@&/01&4'
$4+('%0*#0U+4'0*'2&*40(6+?'+*#04'/0'$4+(%+4'%+L
6+(eM'@0%+1&4'%&4'%+*)&4X*&4'A'(040(6+1&4M'@"2+L
1&4'%+'205&%%+'A'0%'#&1+#0?'+T+/"1&4'0*'$*'5&%'
U$*#&'2&*'$*'O&2&'/0'S$1&'/0'%"1+?'4+%?'O"1"0*L
#+'A'#&1"%%&M

{'E<')'/0'%0*#0U+4'2($/+4'|'=;<')'/0'%0*#0U+4'2&2"*+/+4

24

Salmn al Papillote
3.5 - 4 raciones de HC
Ingredientes
- 150 g de salmn
- 75 g de calabacn
- 75 g de cebolla tierna
- 100 g de patata
- Eneldo
- Sal y pimienta
- 1 chdita de aceite de oliva virgen y lima

Preparacin
8*'$*'O+O0%'/0'9&(*&'2&%&2+1&4'0%'2+%+5+2.*?'%+'
O+#+#+'A'205&%%+'2&(#+/+4'+'(&/+U+4'A'4+%O"10*#+L
1&4M'
@&*01&4'%$0)&'0%'4+%13*?'4+%O"10*#+1&4?'+T+L
/"1&4'0%'0*0%/&'A'O&*01&4'$*+4')&#+4'/0'S$1&'
/0'%"1+'A'+20"#0M
f&2"*+1&4'=;'L'=F'1"*$#&4'0*'0%'9&(*&'O(06"+L
10*#0'2+%0*#+/&

25

Mejillones al vapor
0.5 - 1 raciones de HC
Ingredientes
- 250 g de mejillones
- 2 limones
- 3 dientes de ajo
- 1 cda de granos de pimienta
- 2 g de aceite de oliva

Preparacin
P"1O"+('%&4'10U"%%&*04M
8*'$*+'&%%+?'O&*0('$*'29&(("#&'/0'+20"#0?'%&4'%"L
1&*04?'O"1"0*#+?'+U&4'A'#+O+(M
P%06+('+'Z$0)&'Z$0(#0'9+4#+'Q$0'40'+5(+*'%&4'10U"L
%%&*04'A'%"4#&M

26

Ensalada Caesar ligera

1.5 raciones de HC
Ingredientes
- 100 g de pechuga de pollo
- 30 g de mezcla de lechugas
- 10 g de queso parmesano
- 1 rebanada de pan integral de molde
- 1 anchoa en aceite
- Aceite y sal
- Limn

Preparacin
f&(#+('0%'O+*'/0'1&%/0'0*'/+/"#&4'A'#&4#+('+%'
9&(*&M
m+20('%+'O029$)+'/0'O&%%&'+'%+'O%+*29+?'(040(6+('
9+4#+'Q$0'40'0*Z(.0'A'2&(#+('0*'X(+4M'
m+20('%+'4+%4+'O"2+*/&'%+'+*29&+'A'+T+/"0*/&'$*'
O&2&'/0'S$1&'/0'%"13*'A'+20"#0
8*'$*'5&%'O&*0('%+'10S2%+'/0'%029$)+4?'O&*0('0%'
O&%%&?'+%"T+('A'O&('$%X1&'2&%&2+('%&4'/+/"#&4'/0'
O+*'A'04O&%6&(0+('2&*'0%'Q$04&'O+(104+*&M
27

Vichyssoise
4 - 4.5 raciones de HC
Ingredientes
- 250 g de puerros
- 100 g de patatas
- 75 g de cebolla
- 250 ml de caldo de verduras
- 100 ml de leche desnatada
- 1 cda de aceite, sal, pimienta y cebollino

Preparacin
@0%+('A'O"2+('%+'205&%%+?'%"1O"+('%&4'O$0((&4'A'2&(L
#+(M'f+%0*#+('0%'+20"#0'0*'$*+'2+S$0%+'A'04#&Z+('%+'
205&%%+'9+4#+'Q$0'04#['X0(*+
H+%#0+('0*2"1+'0%'O$0((&'A'(09&)+('%+4'O+#+#+4'
O0%+/+4'A'0*'(&/+U+4M'H+S&*+(?'(0)+('2&*'0%'2+%/&'
A'%+'%0290'A'2&20('#+O+/&'}'9&(+
!("#$(+(%&'O+(+'&5#0*0('$*+'2(01+'9&1&)[*0+'A'
2&1O(&5+('0%'O$*#&M'H0(6"('%+'2(01+'Z(.+'2&*'20L
5&%%"*&'O"2+/&

28

Dorada con hinojo, lima y zanahoria

1 - 1.5 raciones de HC
Ingredientes
- 200 g de dorada
- 150 g de bulbo de hinojo
- 150 g de zanahorias
- 1 lima
- Aceite y sal

Preparacin
@(0O+(+('0%'9&(*&'+';<<~fM'f&(#+('%&4'5$%5&4'/0'
9"*&U&'+'%&'%+()&?'O0%+1&4'A'2&(#+1&4'0*'U$%"+*+'
%+'S+*+9&("+M@&*01&4'%+'60(/$(+'0*'$*+'5+*/0L
U+'+%'9&(*&?'(&2"+('2&*'0%'S$1&'/0'%"1+?'4+%O"10*L
#+('A'+T+/"('$*'O&2&'/0'+20"#0M'P&'#+O+1&4'2&*'
O+O0%'/0'+%$1"*"&'A'+4+1&4'D<'1"*M'i$"#+1&4'
0%'O+O0%'A'+4+1&4'=<'1"*'1N4M8*'$*+'4+(#[*'O&L
*01&4'%&4'Y%0#04?'O("10(&'2&*'%+'O+(#0'2&*'O"0%M'
H0(6"('O&*"0*/&'$*+'2(01+'/0'60(/$(+4'A'4&5(0'
04#+'0%'O042+/&M

29

Ensalada verde
2 - 2.5 raciones de HC
Ingredientes
- 30 g de varios tipos de ensaladas
- 30 g de nueces
- Aceite, vinagre y sal.
- Limn

Preparacin
P+6+('#&/+4'%+4'60(/$(+4'5"0*'A'042$(("(M
^0S2%+('#&/&4'%&4'"*)(0/"0*#04'0*'$*'5&%'A'+T+L
/"('%+4'*$0204'O(06"+10*#0'O0%+/+4M
\%"T+('+%')$4#&'2&*'+20"#0?'6"*+)(0''%"13*'A'$*'
O&2&'/0'4+%M

30

Parrillada de verduras y carne

1.5 raciones de HC
Ingredientes
- 150 g de ternera
- 75 g de berenjena
- 75 g de calabacn
- 100 g de championes enteros
- 75 g de tomate
- 75 g de cebolla

Preparacin
f&(#+1&4'%+4'60(/$(+4'+'#(&S&4'10/"+*&4?'4+%O"L
10*#+1&4'A'+T+/"1&4'+'%+'O%+*29+M
H+%O"10*#+1&4'%+'#0(*0(+?'%+'+T+/"1&4'+'%+'O%+*L
29+'A'%+'9+201&4'+%')$4#&M

31

Helado de yogur y frutos rojos

1 - 1.5 raciones de HC
Ingredientes
- 1 yogur desnatado
- 75 g de frutos rojos deshidratados
- Ralladura de limn
- Estevia lquida (edulcorante)

Preparacin
m"/(+#+('%&4'Z($#&4'(&U&4
v5#0*0('%+'(+%%+/$(+'/0'10/"&'%"13*
8*'$*'5&%'O&*0('%&4'A&)$(04'A'%&4'Z($#&4'(&U&4?'
+T+/"('%+'(+%%+/$(+'/0'%"13*'A'$*'O&2&'/0'0/$%2&L
(+*#0'A'5+X(
f&((0)"('2&*'0%'0/$%2&(+*#0'+%')$4#&'A'2&*)0%+(

32

Ensalada de col con zanahoria y pepino

1 raciones de HC
Ingredientes
- 75 g de col rizada
- 75 g de zanahoria
- 50 g de cebolla tierna
- 50 g de pepino
- 1 cda de aceite de oliva
- Sal y pimienta
- Vinagre

Preparacin
P+6+('#&/+4'%+4'60(/$(+4'A'042$(("('5"0*M
f&(#+(%+4'0*'#(&S&4'O0Q$0T&4'A'U$*#+(%+4'0*'$*'
5&%M
\%"T+1&4'+%')$4#&M
H0(6"1&4M

33

Ceviche de atn
1 raciones de HC
Ingredientes
- 150 g de atn fresco
- 50 g de cebolla tierno
- 2 hojas de menta fresca
- 2 cdas de semillas de ssamo
- 1 cdita de ralladura de lima
- 1 cdita de aceite de ssamo tostado
- 1/2 taza de jugo de limn fresco

Preparacin
@"2+('%+'205&%%+M
f&(#+('0%'+#V*'0*'#(&S&4'/0'+O(&_"1+/+10*#0'='
21M
\/0(0S+('0%'+#V*'2&*'0%'S$1&'/0'%"13*?'%+'205&L
%%+?'$*+4')&#+4'/0'+20"#0'/0'4[4+1&?'%+'(+%%+/$(+'
/0'%"13*'A'/02&(+('2&*'$*+4'9&U+4'/0'10*#+'
Z(042+'O"2+/+'A'401"%%+4'/0'4[4+1&M

34

Ensalada mediterrnea con bacalao

1 raciones de HC
Ingredientes
- 30 g de lechuga
- 50 g de cebolla
- 20 g de aceitunas
- 150 g de tomate
- 1 cda de aceite de oliva
- Sal y pimienta
- 50 g de bacalao seco

Preparacin
P+6+('%+4'60(/$(+4'A'042$(("(%+4'5"0*M
!(&201&4'0%'5+2+%+&'402&'A'(040(6+1&4M
8*'$*'5&%'O&*0('#&/&4'%&4'"*)(0/"0*#04'2&(#+/&4'
U$*#&'2&*'0%'5+2+%+&'A'%+4'+20"#$*+4?'4+%O"10*#+(''
+%')$4#&'A'+T+/"('$*'29&((&'/0'+20"#0'/0'&%"6+M

35

Arroz integral con verduras y huevo

4.5 - 5 raciones de HC
Ingredientes
- 60 g de arroz integral
- 1 huevo
- 75 g de brcoli
- 40 g puerro
- 40 g de guisantes
- 1/2 zanahoria

Preparacin
m0(6"1&4'0%'+((&S'!"#$%"&'($)*"$+,-+)*"$"#$./01+2
3/,4"5$A'(040(6+1&4M
f&(#+1&4'%+4'60(/$(+4'0*'/+/&4'A'4&Z(0.1&4'+'
Z$0)&'%0*#&M
r$*#+1&4'%+4'60(/$(+4'2&*'0%'+((&S'A'4+%#0+1&4'
0*'$*+'4+(#[*M
\T+/"1&4'0%'9$06&'5+X/&'A'/0U+1&4'Q$0'40'2$+L
U0'$*'O&2&M

{'E<')'/0'+((&S'0*'402&'|'=;<')'/0'+((&S'2&2"*+/&

36

Macedonia de frutas
3 raciones de HC
Ingredientes
- 75 g de kiwi
- 75 g de sandia
- 75 g de meln
- 75 g de manzana
- 1 limn
- Edulcorante lquido (Estevia)
- Menta

Preparacin
P"1O"+(?'O0%+('A'2&(#+('#&/+4'%+4'Z($#+4'0*'#(&S&4M
\)(0)+(%04'0%'S$1&'/0'$*'%"13*'A'+T+/"('0/$%2&L
(+*#0'%.Q$"/&'+%')$4#&M
H0(6"('2&*'$*+4'9&U+4'/0'10*#+

37

Milhojas de calabacn, berenjenas y queso fresco

3 raciones de HC
Ingredientes
- 100 g de calabacn
- 100 g de berenjena
- 1 queso de Burgos 0% grasa (75 g)
- 30 g de salsa de tomate
- Sal y pimienta
- Aceite de oliva
- Albahaca fresca

Preparacin
f&(#+('%+'50(0*U0*+?'0%'2+%+5+2.*'A'0%'Q$04&'0*'
(&/+U+4'Y*+4M'k040(6+('0%'Q$04&'0*'%+'*060(+M
8*'$*+'4+(#[*'2+%"0*#0'+4+('0%'2+%+5+2.*'A'50(0*L
U0*+'2&*'$*'O&2&'/0'+20"#0'A'4+%M
^&*#+('0%'O%+#&'O&*"0*/&'2+%+5+2.*?'Q$04&'A'50L
(0*U0*+4'0*'2+O+4M
x02&(+('2&*'4+%4+'/0'#&1+#0'A'$*+4'9&U+4'/0'+%L
5+9+2+M

38

Tortilla de gambas
0 raciones de HC
Ingredientes
- 2 huevos
- 100 g de gambas
- Perejil
- Sal y pimienta
- Unas gotas de aceite de oliva

Preparacin
I+X('%&4'9$06&4'0*'$*'5&%?'4+%O"10*#+('A'(040(L
6+(M
@0%+('%+4')+15+4'A'0*'$*+'4+(#[*'2+%"0*#0'2&2"L
*+(%+4'='1"*M
\T+/"('A'9$06&'A'2&2"*+(M
84O&%6&(0+('2&*'$*'O&2&'/0'O0(0U"%'O"2+/&M

39

Captulo 4

Recetas semana 2

Ternera San choy bau

1.5 raciones de HC
Ingredientes
- 150 g de ternera
- 100 g de cebolla tierna
- Limn
- 1 cogollo
- Guindilla
- Hierbabuena y cilantro
- Aceite de oliva y salsa de soja

Preparacin
8*'$*+'4+(#[*'2&*'$*'O&2&'4+%#0+('%+')$"*/"%%+''A'
%+'205&%%+'O"2+/+M'f$+*/&'04#0'9029+'+T+/"1&4'
%+'2+(*0'A'/0U+('Q$0'40'/&(0M'
\T+/"1&4'%+'4+%4+'/0'4&U+'A'0%'S$1&'/0'%"13*'A'
2&201&4'$*'1"*$#&M'k0X(+1&4'/0%'Z$0)&'A'+T+L
/"1&4' 0%' 2"%+*#(&' A' 9"0(5+5$0*+' O"2+/&4M' H0(6"L
1&4'0*'$*'2$0*2&'U$*#&'2&*'$*+4'9&U+4'/0'2&)&L
%%&'Q$0'(0%%0*+(01&4'+%')$4#&'2&*'04#+'10S2%+M

41

Ensalada thai de verduras

1.5 raciones de HC
Ingredientes
- 150 g de zanahorias
- 150 g de calabacn
- 30 g de brotes de soja frescos
- 20 g de cacahuetes
- Aceite, sal, pimienta y hierbabuena

Preparacin
f&(#+('%+4'60(/$(+4'0*'X(+4'A'2&20('/$(+*#0'$*&4'
1"*$#&4'2&*'$*'O&2&'/0'4+%M
8*Z("+(%+4'0*'+)$+'Z(.+'O+(+'2&(#+('%+'2&22"3*M
m+20('$*'1+U+/&'2&*'%&4'2+2+9$0#04?'4+%?'+20"#0'
A'%+'9"0(5+5$0*+M
r$*#+('#&/&M

42

Lubina a la plancha
0,5 raciones de HC
Ingredientes
- 150 g de lubina
- 75 g de puerros
- Unas gotas de aceite de oliva
- Sal y pimienta

Preparacin
x&(+('%&4'O$0((&4'0*'%+'O%+*29+'A'(040(6+(M
@+4+1&4'O&('%+'O%+*29+'%&4'Y%0#04'/0'%$5"*+'4+%L
O"10*#+/&4'O(06"+10*#0M
r$*#+1&4'2&*'0%'O$0((&?'40(6"1&4'A'%0'+T+/"1&4'
O&('0*2"1+'$*'5$0*'29&(("#&'/0'+20"#0'/0'&%"6+M

43

Berberechos al natural
0,5 raciones de HC
Ingredientes
- 250 g de berberechos
- 1 limn
- Granos de pimienta

Preparacin
P+6+1&4'%&4'50(50(029&4'5"0*M
P&4'O&*01&4'0*'$*+'2+S$0%+'2&*'$*'O&2&'/0'%"L
13*'A'$*&4')(+*&4'/0'O"1"0*#+4M
P&4'/0U+1&4'2&20('9+4#+'Q$0'40'+5(+*M

44

Pasta con brcoli al limn

5 raciones de HC
Ingredientes
- 60 - 80 g de pasta
- 1 Limn
- 150 g de brcoli
- 1 diente de ajo y 1 guindilla
- Aceite de oliva

Preparacin
m0(6"(' %+' O+4#+' 2&1&' "*/"Q$0' 0%' Z+5("2+*#0' 0*'
+)$+'2&*'$*+'O"S2+'/0'4+%M'
f&20(' 0%' 5(32&%"' +%' 6+O&(?' $*&4' F' 1"*$#&4' A' (0XL
(+(M'
8*'$*+'4+(#[*'2&*'$*+'2$29+(+/+'/0'+20"#0?'Z(0.L
1&4'0%'+U&'1+29+2+/&?'%+'(+%%+/$(+'/0'%"13*'A'%+'
)$"*/"%%+' A' 2&201&4' ;' 1"*$#&4M' k0X(+1&4' %+'
)$"*/"%%+M'\T+/"1&4'0%'5(32&%"'A'%+'O+4#+'A'4+%#0+L
1&4'+*#04'/0'40(6"(M

{'E<')'/0'O+4#+'0*'402&'|'=;<')'/0'O+4#+'2&2"*+/+

45

Ensalada variada con atn

2 raciones de HC
Ingredientes
- Lechugas variadas
- Pimiento
- Tomate
- Cebolla
- Aceitunas
- 1 lata de atn
- Aceite, sal y pimienta

Preparacin:
P+6+('%+'%029$)+'A'042$(("(M
f&(#+('#&/+4'%+4'60(/$(+4'0*'#(&2"#&4'O0Q$0T&4'A'
(040(6+(
^0S2%+('#&/&4'%&4'"*)(0/"0*#04'0*'$*'5&%'2&*'0%'
+#V*'A'%+4'+20"#$*+4
\%"T+('+%')$4#&

46

Tortilla paisana
0,5 -1 raciones de HC
Ingredientes
- 2 huevos
- Verduras variadas (al gusto)
- Aceite, sal, pimienta
- Perejil

Preparacin
f&(#+('%+4'60(/$(+4'0%0)"/+4'0*'#(&2"#&4'A'4+%#0+L
1&4'0*'$*+'4+(#[*'2&*'$*'O&Q$"#&'/0'+20"#0'A'
(040(6+1&4M
I+X1&4'%&4'9$06&4'A'9+201&4'$*+'04O02"0'/0'
#&(X%%+M
k0%%0*+1&4'%+'#&(X%%+'2&*'%+4'60(/$(+4'O(06"+L
10*#0'O&29+/+4M

47

Salmorejo
2,5 raciones de HC
Ingredientes
- 250 g Tomates
- 1/2 diente de ajos
- 30 g de pan integral
- Jamn
- 40 g Aceite de oliva
- Sal y pimienta

Preparacin
@0%+('A'Q$"#+('%+4'O0O"#+4'/0'%&4'#&1+#04M'@"2+('
%&4'#&1+#04'U$*#&'+%'+U&M'\T+/"('0%'+20"#0'O&2&'+'
O&2&'9+4#+'2&*40)$"('%+'#0_#$(+'/040+/+M'f&((0L
)"('/0'4+%M'
H0'+/&(*+'2&*'0%'9$06&'A'U+13*'O"2+/&4M

48

Ensalada de alubias
3,5 raciones de HC
Ingredientes
- 120 g de alubias blancas
- 50 g Pepino
- 20 g Maz
- 50 g Atn (opcional)
- 40 g pimiento rojo y verde
- 75 g de tomates
- 50 g cebolla tierna
- Aceite y sal

Preparacin
f&(#+1&4'%+'205&%%0#+'A'%+'/0U+1&4'1+20(+('2&*'
0%'+20"#0'A'%+'4+%M'
8*U$+)+1&4'%+4'+%$5"+4'A'%+4'O&*01&4'0*'$*'
5&%M'f&(#+1&4'#&/+4'%+4'60(/$(+4'0*'#(&2"#&4'A'
%+4'U$*#+1&4'2&*'%+4'+%$5"+4'A'0%'1+.SM'r$*#+1&4'
%+'205&%%+M

49

Ensalada Caprese
1,5 - 2 raciones de HC
Ingredientes
- 2 tomates
- 1 bola de mozzarella fresca
- Albahaca
- Aceite, sal, pimienta

Preparacin
f&(#+1&4'%&4'#&1+#04'+'(&/+U+4'A'(040(6+1&4M
f&(#+1&4'%+'5&%+'/0'1&SS+(0%%+'+'(&/+U+4'A'%+'O&L
*01&4'0*2"1+'/0'%&4'#&1+#04'aO(06"+10*#0'2&(L
#+/&4e
\T+/"1&4'%+'+%5+9+2+'Z(042+'A'+%"T+1&4'+%')$4L
#&M

50

Pulpo a la gallega
3,5 - 4 raciones de HC
Ingredientes
- 150 g de pulpo
- 150 g de patatas asadas
- 1 cda. de aceite de oliva
- Pimentn rojo
- Sal

Preparacin
f&20('$*+4'O+#+#+4'0*'+)$+'2&*'4+%M
@$0/0'$X%"S+('O$%O&'90(6"/&'2&*)0%+/&M'x042&*L
)0%+('0*'%+'*060(+';>'9&(+4'+*#04M
'f&(#+('+'(&/+U+4'0%'O$%O&'#(&20N*/&%&'A'40(6"('
2&*'O+#+#+4M'84O&%6&(0+('$*+'O"S2+'/0'O"10*#3*'
(&U&M

51

Patatas con pesto

4 - 5 raciones de HC
Ingredientes
- 200 g de Patata cocida
- 100 g de championes
- 1 chda de salsa pesto
- 75 g de tomates Cherry
- Aceite y sal
Para la salsa pesto:
- Piones
- Hojas frescas de albahaca
- Queso parmesano
- Aceite de oliva

Preparacin
P+6+1&4'A'2&201&4'%+4'O+#+#+4M'H+%#0+1&4'%&4'
29+1O"T&*04M'@(0O+(+1&4'%+'4+%4+'O04#&'A'U$*#+L
1&4'#&/&4'%&4'"*)(0/"0*#04'0*'$*'5&%M'

52

Judas verdes salteadas con ajo

0,5 raciones de HC
Ingredientes
- 200 g de judas verdes
- 1 diente de ajo
- Aceite de oliva, perejil y sal.

Preparacin
H0'%+6+*'A'2$020*'%+4'U$/.+4'0*'+5$*/+*#0'+)$+'
A'$*'O&2&'/0'4+%M't*+'60S'2&2"/+4'40'042$((0*M'
8*'$*+'4+(#[*'40'O&*0'+20"#0'+'2+%0*#+(?'$*+'60S'
2+%"0*#0'40'+T+/0*'%+4'U$/.+4'40'4+%#0+*'2&*'0%'
+U&'O"2+/&'A'U$4#&'+*#04'/0'40(6"(%+4'40'04O&%6&L
(0+*'2&*'O0(0U"%M

53

Pollo a la gremolata
0,5 raciones de HC
Ingredientes
- 150 g de pollo (pechuga)
- 100 g de alcaparras
- 1 limn
- Aceite de oliva y pimienta
- Perejil

Preparacin
^0S2%+1&4'0%'O0(0U"%?'+%2+O+((+4?'%+'(+%%+/$(+'/0'
%"13*'A'%+'O"1"0*#+M't*#+1&4'%+4'O029$)+4'/0'
O&%%&'2&*'04#+'10S2%+M'8*'$*+'4+(#[*'+'Z$0)&'10L
/"&'2&201&4'0%'O&%%&'/$(+*#0'F'1"*$#&4'O&('2+L
/+'%+/&'9+4#+'Q$0'04#['5"0*'9029&M'H0(6"('2&*'
U$/.+4'60(/04'+%'6+O&('A'#&1+#04'402&4M

54

Ensalada de quinoa
4,5 - 5,5 raciones de HC
Ingredientes
- 120 g de Quinoa cocida*
- 75 g de tomate
- 75 g de cebolla
- 75 g de pepino
- Limn
- Aceite, perejil y hierbabuena

Preparacin
k01&U+('%+'Q$"*&+'a%+6+(%+'0*#(0'F'L'C'60204e'A'
90(6"(%+'0*'+)$+'$*&4';<'1"*$#&4'&'9+4#+'Q$0'
04#['X0(*+M'f&%+(%+'A'/0U+('0*Z("+(M
P$0)&'10S2%+('2&*'%+'205&%%+'A'O0O"*&'2&(#+/&'
Y*"#&'A'%&4'#&1+#04'aO0%+('A'Q$"#+('%+4'401"%%+4e'
0*'/+/&4M'
f&*/"10*#+('2&*'%+'4+%?'0%'S$1&'/0'%"13*?'0%'O0L
(0U"%'?'%+'9"0(5+5$0*+'A'0%'+20"#0M

{'E<')'/0'Q$"*&+'|'=;<')'/0'Q$"*&+'2&2"*+/&

55

Salteado de pavo y verduras

2 - 2,5 raciones de HC
Ingredientes
- 150 g de pavo
- 100 g de zanahoria
- 75 g de cebolla o puerro
- 75 g de brcoli
- Jengibre
- Aceite de ssamo, sal y pimienta

Preparacin
!(&20+1&4'%+4'60(/$(+4'+'/+/&4'A'4&Z(0.1&4M
!(&20+1&4'0%'O+6&'A'%&'+T+/"1&4'+'%+'10S2%+'A'
40)$"1&4'4&Z("0*/&M
k+%%+1&4'$*'O&2&'/0'r0*)"5(0'!*,/$3*36/1/-+4/$
-"$'(741"58$+T+/"1&4'+'%+'10S2%+'A'#0(1"*+1&4'
/0'4&Z(0.('#&/&M

56

Brochetas de pollo y verduras con salsa de soja

0,5 - 1 raciones de HC
Ingredientes
- 150 de pollo
- 75 g de cebolla.
- 75 g de pimiento verde y rojo
- Aceite, pimienta y salsa de soja

Preparacin
f&(#+('%+4'60(/$(+4'A'0%'O&%%&'+'/+/&4'A'#("*29+('
0*'$*+'5(&290#+'+%#0(*+*/&'%+4'60(/$(+4'2&*'0%'
O&%%&M
@+4+(%+4'O&('%+'O%+*29+?'+T+/"('%+'4+%4+'/0'4&U+'
O&('0*2"1+'A'#0(1"*+('/0'9+20('%+4'5(&290#+4M

9"$'*"-"$/3(&'/:/1$3(,$*,$'(3($-"$/11(;$6"1<+2
-($!('3+(,/#5

57

Tallarines de calamar con verduras

1,5 raciones de HC
Ingredientes
- 1 calamar o 150 g de tiras de calamar
- 75 g de zanahoria
- 75 g de brcoli
- 100 g de esprragos
- Sal y pimienta
- Aceite de oliva

Preparacin
H&Z(0.1&4'%+4'60(/$(+4'2&*'$*'O&Q$"#&'/0'+20"#0'
A'+O+(#+1&4
8*'$*+'O%+*29+'9+201&4'%+4'X(+4'/0'2+%+1+('A'
%+4'U$*#+1&4'2&*'%+4'60(/$(+4M

58

Ensalada de pepino estilo japons sunomono

1,5 raciones de HC
Ingredientes
- 250 g de pepinos medianos
- 250 ml de vinagre de arroz
- Semillas de ajonjol (para decorar)
- 1 cdita de azcar moreno
- 1 cdita de sal

Preparacin
f&(#+1&4'0*'(&/+U+4'1$A'Y*+4'%&4'O0O"*&4'!3(,$
#/$'+"#5M
P04'O&*01&4'4+%?'%&4'(01&601&4'5"0*'A'%&4'/0U+L
1&4'(0O&4+('/$(+*#0'$*+'10/"+'9&(+M'842$(("L
1&4'5"0*M
8*'$*'6+4&'10S2%+1&4'0%'6"*+)(0'/0'+((&S'A'%+'
+SV2+(?'(01&601&4'#&/&'A'%&'+T+/"1&4'+'%+4'(&L
/+U+4'/0'O0O"*&M'P&'#+O+1&4'#&/&'A'%&'/0U+1&4'
1+20(+('/$(+*#0'+%'10*&4'10/"+'9&(+M
\T+/"('%+4'401"%%+4'/0'4[4+1&'O+(+'/02&(+(M
59

Macedonia de sandia y meln

2 - 2,5 raciones de HC
Ingredientes
- 150 g de sanda
- 150 g de meln
- Zumo de lima
- Menta o hierbabuena

Preparacin
f&(#+1&4'%+4'Z($#+'0*'#(&2"#&4'A'%&'U$*#+1&4'#&L
/&'0*'$*'5&%M
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+'%+'Z($#+M
@+(+'/02&(+('A'/+(%0'1N4'+(&1+'40'O$0/0'+T+/"('
$*+4'9&U"#+4'/0'10*#+'&'9"0(5+5$0*+M

60

Tallarines con salmn

4 - 5 raciones de HC
Ingredientes
- 150 g de salmn fresco
- 50 g de tallarines
- Cebollino
- 25 g de puerro
- Aceite y salsa de soja

Preparacin
!(&20+1&4'0%'4+%13*'0*'#(&S&4?'4&Z(0.1&4'$*'O&L
2&'A'(040(6+1&4M
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m0(6"1&4'%+'O+4#+'!3(&($+,-+)*"$"#$./01+3/,4"5$A'
(040(6+1&4M
r$*#+1&4'#&/&4'%&4'"*)(0/"0*#04'0*'$*+'4+(#[*?'
+T+/"1&4'%+'4+%4+'/0'4&U+'A'%&'4+%#0+1&4'$*'O&L
2&M
H0(6"1&4'A'+T+/"1&4'0%'f05&%%"*&'O"2+/&M

61

Championes salteados con perejil

3,5 raciones de HC
Ingredientes
- 200 g de championes
- 1 diente de ajo
- Perejil
- Sal
- Aceite de oliva
- Limn

Preparacin
m+201&4'$*'1+U+/&'/0'O0(0U"%?'+20"#0?'4+%?'0%'S$L
1&'/0'10/"&'%"13*'A'$*'/"0*#0'/0'+U&'A'(040(6+L
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1&4'0%'1+U+/&M
H0(6"1&4M

62

Pollo tandoori con calabacn

3 raciones de HC
Ingredientes
- 150 g de pechuga de pollo
- 150 g de calabacn
- 2 yogures naturales 0%
- Sal, pimienta, ssamo y aceite de oliva
- 1 Cebolla o cebolleta
- 2 cdas de Massala

Preparacin
f&(#+1&4'%+'205&%%+'A'%+'O029$)+'0*'#(&S&4'O0L
Q$0T&4'A'10S2%+1&4'2&*'%&4'/&4'A&)$(04'A'0%'
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#+'/&(+(M
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$*+'4+(#[*?'+T+/"1&4'$*'O&2&'/0'4[4+1&'A'40(L
6"1&4'2&1&')$+(*"2"3*M

63

Captulo 5

Aperitivos

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4+%"(' +' #&1+(' $*' +O0("X6&?' O0(&?'
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0*0().+' *&4' +O&(#+*' %+4' /"4X*#+4'
505"/+4j

El aperitivo en el chiringuito

Cules son las opciones ms saludables para tomar un aperitivo fuera de casa?
84#+'04'$*+'/0'%+4'O(0)$*#+4'1N4'(02$((0*#04'0*'%+'2&*4$%#+M'8%'04#+('+'/"0#+'A'Q$0(0('
2$"/+(40'*&'4")*"Y2+'Q$0'#0*)+1&4'Q$0'0*20((+(*&4'0*'2+4+?'X(+('%+'%%+60'A'&%6"/+('*$04L
#(+'6"/+'4&2"+%M'
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Z($#+('/0%'60(+*&'A'/0'%&4'O(&/$2#&4'Q$0'*&4'&Z(020'4"*'%+'*0204"/+/'/0'#0*0('Q$0'(0L
*$*2"+('+'/"4Z($#+('/0'$*+'2&4#$15(0'#+*'10/"#0((N*0+M'

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65

El aperitivo en casa

Cules son las opciones ms saludables para tomar un aperitivo en casa?

@&(Q$0'9+20('0%'+O0("X6&'*&'04'4&%&'Z$0(+'/0'2+4+M
\/01N4'/0'%&4'+*#0("&(04'+O0("X6&4'Q$0'#+15"[*'O&/01&4'(0+%"S+('0*'2+4+'A+'Q$0'4&*'/0'0%+L
5&(+2"3*'1$A'40*2"%%+?'#0'O(&O&*)&'&#(+4'&O2"&*04'1$A'4+%$/+5%04'A'(NO"/+4'O+(+'(0+%"S+('0*'
2+4+M

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KL")&234&#M'!0'/&A'%+4'(020#+4'+'2&*X*$+2"3*M

66

Salsa Tzatziki
1.5 - 2 raciones de HC

Ingredientes
- 3 yogures desnatados sin azcar
- 1/2 pepino
- 4 hojas de menta picadas
- 3 dientes de ajo
- Jugo de limn
- Sal, pimienta y aceite de oliva

Preparacin
@"2+1&4'%+'10*#+'A'0%'+U&?'%0'+)(0)+1&4'4+%?'O"L
1"0*#+'A'0%'U$)&'/0'%"13*M
8*'&#(&'(02"O"0*#0'(01&601&4'0%'A&)$('A'+T+/"L
1&4'/&4'2$29+(+/+4'/0'+20"#0M
r$*#+('0%'A&)$('2&*'%+'10S2%+'/0%'+U&?'10*#+'A'
%"13*M'\T+/"('%&4'O0O"*&4'(+%%+/&4M'-$+(/+1&4'
0*'(0Z(")0(+2"3*M

67

Canap de calabacn, queso y salmn

0.5 raciones de HC

Ingredientes:
- 150 g de calabacn
- 75 g de queso de Burgos 0,0%
- 50 g de salmn ahumado

Preparacin
P+6+('A'O0%+('0%'2+%+5+2.*M'f&(#+('0*'(&/+U+4'A'4&L
5(0'0%'2&%&2+('0%'Q$04&'Z(042&'2&*'$*+4'2&(#+/+4'
/0'4+%13*'+9$1+/+M
@$0/04'2+15"+('0%'4+%13*'O&('9$06+4'/0'O042+L
/&?'U+13*'2&2"/&M'x0U+'6&%+('#$'"1+)"*+2"3*'A'
9+S'#$'O(&O"+'2(0+2"3*M

68

Hummus con crudits

2.5 - 3 raciones de HC

Ingredientes para 4 personas:

- Un bote de garbanzos cocidos (200 g)
- 1/2 ajo
- Zumo de limn
- 2 cdas de Tahini
- Pimienta molida
- Aceite de oliva y sal
- Pimentn dulce
- Ssamo

Preparacin
!("#$(+('%&4')+(5+*S&4?'+U&?'S$1&'/0'%"13*?'#+9"L
*"?'4+%?'+20"#0'/0'&%"6+'A'O"1"0*#+'+%')$4#&'9+4#+'
2&*40)$"('$*+'O+4#+M'H0'04O&%6&(0+'0%'O"10*#3*'
A'40'O$0/0'+T+/"('4[4+1&'O+(+'/02&(+(M
H0(6"('2&*'O+%"#&4'/0'60(/$(+4'O+(+'+2&1O+T+(M

69

Bebidas Con alcohol, cuanta energa nos aportan?

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70

Bebidas Sin alcohol, cuanta energa nos aportan?

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71

Captulo 6

Cuida tu piel

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Consejos para cuidar tu piel

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73

Cuida tu piel

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74

Captulo 7

Hacer ejercicio en verano

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Consejos para realizar ejercicio fsico en verano

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76

Gasto energtico en el ejercicio fsico

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77

Cuantas caloras gasto cuando hago ejercicio?

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Captulo 8

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81

Polos de sanda
1 raciones de HC

Ingredientes
- Sanda
- Palos de polo

Preparacin
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82

Helados de leche y frutas

2 - 3 raciones de HC

Ingredientes
- 150 g de frutas (a elegir), preferiblemente de temporada
- 200 ml de leche semidesnatada.

Preparacin
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83

Batidos de leche y frutas

2 - 3 raciones de HC

Ingredientes
- 150 g de frutas (a elegir), preferiblemente de temporada
- 200 ml de leche semidesnatada.

Preparacin
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84

Fajitas de pollo
2.5 raciones de HC

Ingredientes
- Pechuga de pollo
- 150 g de pimiento verde y rojo
- 150 g de cebolla
- Sal, pimienta y aceite de oliva
- Tortitas de maz (fajitas)

Preparacin
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85

Sushi para nios

1 - 2 raciones de HC

Ingredientes
- 1 o 2 rebanadas de pan de molde integral sin corteza
- Relleno (a elegir)

Preparacin

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86

Brocheta caprese
2 raciones de HC

Ingredientes
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87

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88

Agradecimientos

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89

Bibliografa

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90