{"id":86553,"date":"2025-11-05T10:06:00","date_gmt":"2025-11-05T17:06:00","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=86553"},"modified":"2025-11-05T10:06:00","modified_gmt":"2025-11-05T17:06:00","slug":"es-sustitutos-saludables-para-los-ingredientes-de-sus-recetas-festivas","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/es-sustitutos-saludables-para-los-ingredientes-de-sus-recetas-festivas\/","title":{"rendered":"Sustitutos saludables para los ingredientes de sus recetas festivas"},"content":{"rendered":"
<\/div>
\"Puede
Puede hacer que sus recetas navide\u00f1as sean un poco m\u00e1s saludables cambiando algunos ingredientes. Foto: Getty Images.<\/figcaption><\/figure>\n

No tema llenar su plato durante las fiestas, siempre y cuando elija opciones saludables.<\/p>\n

Con una variedad de recetas integrales a base de plantas, festivas y f\u00e1ciles de preparar, comer sano durante las fiestas puede ser m\u00e1s f\u00e1cil de lo que cree.<\/p>\n

“Los platos navide\u00f1os saludables pueden tener muchos sabores y texturas deliciosos”, dijo Pam Wooster, nutricionista dietista registrada de UCHealth Yampa Valley Medical Center<\/a>. \u201cMuchas recetas utilizan frutos secos y semillas, fruta fresca y deshidratada, especias tradicionales como tomillo, nuez moscada y especias para calabaza, y ajo, cebolla y apio salteados\u201d.<\/p>\n

Este a\u00f1o, deje esas latas de sopa de crema de cebolla en la tienda y pruebe las recomendaciones de Wooster para sustituir las recetas navide\u00f1as por opciones m\u00e1s saludables.<\/p>\n

Ideas para sustituir ingredientes por opciones m\u00e1s saludables en sus recetas navide\u00f1as<\/strong><\/h2>\n

Salsa de ar\u00e1ndanos (Cranberry Sauce)<\/strong><\/h3>\n

En lugar de usar una salsa azucarada, lic\u00fae ar\u00e1ndanos frescos cocidos con naranjas, manzanas, peras y d\u00e1tiles, y un poco de jengibre. A\u00f1ada miel o jarabe de arce al gusto y avellanas o nueces picadas si lo desea.<\/p>\n

Relleno (stuffing)<\/strong><\/h3>\n

Deje de usar pan blanco y prepare un relleno con farro o con arroz salvaje. ”As\u00ed incorporar\u00e1 un grano integral sin procesar”, explic\u00f3 Wooster. Intensifique el sabor con apio, cebolla y ajo y pruebe con ingredientes como miso y champi\u00f1ones o ar\u00e1ndanos y nueces.<\/p>\n

Batatas<\/strong><\/h3>\n

Agregar malvaviscos a un pastel de camote no es obligatorio y le aporta mucha az\u00facar y calor\u00edas. En su lugar, pruebe con una cobertura de nueces, semillas y fruta deshidratada, o incluso con un merengue horneado.<\/p>\n

\u201cLos camotes ya son bastante dulces\u201d, dijo Wooster. \u201cSi quiere, puede agregar un poco de miel o de miel de maple\u201d en lugar de una taza de az\u00facar. O pruebe con un chorrito de aceite de coco, jengibre y especias para pastel de calabaza y jarabe de maple\u201d.<\/p>\n

Pur\u00e9 de papas<\/strong><\/h3>\n

Incorpore coliflor cocida para obtener una dosis de verduras bajas en carbohidratos y a\u00f1ada yogur en lugar de crema agria. “Tiene un sabor realmente rico y delicioso”, dijo Wooster.<\/p>\n

Vegetales<\/strong><\/h3>\n

\u201cQueremos asegurarnos de que haya muchas verduras sin almid\u00f3n en la fiesta\u201d, dijo Wooster. Acompa\u00f1e una ensalada de hojas verdes de invierno con una vinagreta de c\u00edtricos y mostaza Dijon. Tambi\u00e9n puede asar coles de Bruselas o zanahorias arco\u00edris para un toque elegante y sencillo.

Pruebe esta receta de vegetales asados y tips para su preparaci\u00f3n<\/a>.<\/div>\n

Y en lugar de la tradicional cazuela de jud\u00edas verdes, pruebe la versi\u00f3n almendrada: puede cocerlas al vapor y s\u00edrvalas con una salsa ligera de mantequilla, ajo, almendras y lim\u00f3n.<\/p>\n

Pastel de calabaza<\/strong><\/h3>\n

Endulce su versi\u00f3n con d\u00e1tiles en lugar de az\u00facar y omita la corteza para ahorrar calor\u00edas y grasas, sin dejar de disfrutar del sabor a calabaza.<\/p>\n

Salsas<\/strong><\/h3>\n

Olv\u00eddese del queso crema. Elija su hummus favorito o prepare combinaciones como guisantes y aguacate, o berenjena asada y jud\u00edas verdes.<\/p>\n

Carne<\/strong><\/h3>\n

Con opciones como el Wellington de lentejas, el pastel de lentejas glaseado con ar\u00e1ndanos y la calabaza rellena, es posible que prefiera una opci\u00f3n vegetariana en lugar del cl\u00e1sico pavo o del asado.<\/p>\n

Bebidas<\/strong><\/h3>\n

Est\u00e9 atento a su consumo de alcohol<\/a>; las bebidas son una forma f\u00e1cil de a\u00f1adir calor\u00edas. “Pruebe agua con gas con sabor a menta, jengibre o pur\u00e9 de frutas”, dijo Wooster. ”Decore con pomelo, unos ar\u00e1ndanos en el fondo del vaso o una hoja de menta”.<\/p>\n

Lo mejor de todo: estas versiones saludables le dan energ\u00eda y no le hacen subir de peso.<\/p>\n

”Las recetas integrales a base de plantas favorecen la salud y est\u00e1n llenas de antioxidantes y grasas saludables”, dijo Wooster. ‘Se sentir\u00e1 bien. Al elegir alimentos que le hagan sentir bien, menos que tienden a cansarle y a dejarle tirado en el sof\u00e1’.<\/p>\n

Para recetas saludables en la \u00e9poca festiva, Wooster recomienda visitar los sitios web cookinglight.com<\/a>, delish.com<\/a> y\u00a0cookieandkate.com<\/a>.<\/em><\/p>\n

Este art\u00edculo fue publicado inicialmente en Steamboat Pilot & Today.<\/p>\n","protected":false},"excerpt":{"rendered":"

No tema llenar su plato durante las fiestas, siempre y cuando elija opciones saludables. Con una variedad de recetas integrales a base de plantas, festivas y f\u00e1ciles de preparar, comer sano durante las fiestas puede ser m\u00e1s f\u00e1cil de lo que cree. “Los platos navide\u00f1os saludables pueden tener muchos sabores y texturas deliciosos”, dijo Pam […]<\/p>\n","protected":false},"author":2163,"featured_media":19887,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[9192],"tags":[9131,9132,9212],"class_list":["post-86553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-espanol","tag-recetas","tag-traducciones-en-espanol","tag-vida-saludable"],"acf":[],"yoast_head":"\nOpciones de ingredientes saludables para recetas festivas - 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