{"id":981,"date":"2015-03-17T17:25:33","date_gmt":"2015-03-17T11:25:33","guid":{"rendered":"http:\/\/lamagdalenadeproust.com\/?p=981"},"modified":"2015-03-17T17:25:33","modified_gmt":"2015-03-17T11:25:33","slug":"espinacas","status":"publish","type":"post","link":"https:\/\/www.lamagdalenadeproust.com\/info\/espinacas\/","title":{"rendered":"Espinacas"},"content":{"rendered":"<p><a href=\"http:\/\/lamagdalenadeproust.com\/wp-content\/uploads\/2015\/03\/espinacas.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-982\" src=\"http:\/\/lamagdalenadeproust.com\/wp-content\/uploads\/2015\/03\/espinacas.jpeg\" alt=\"espinacas\" width=\"1024\" height=\"768\" \/><\/a><\/p>\n<p>Como todos sabemos esta verdura nos aporta gran cantidad de\u00a0hierro<strong>,<\/strong><strong>\u00a0<\/strong>aunque es hierro de baja calidad. La\u00a0espinaca\u00a0cruda<strong>\u00a0<\/strong>contiene\u00a0calcio,\u00a0hierro, magnesio, \u00a0potasio, vitamina A y \u00a0\u00e1cido f\u00f3lico. Esta verdura llega a tener\u00a0m\u00e1s potasio que el pl\u00e1tano\u00a0(554 mg por 100 g de espinaca frente a los 370 mg por 100 g del pl\u00e1tano). Sin embargo, debido a esto, no es recomendada para personas con insuficiencia renal.\u00a0Contienen gran cantidad de agua(92% por 100 g) y\u00a0fibra. Tanto crudas como cocinadas, tienen un bajo aporte cal\u00f3rico, de unas 22 Kcal por cada 100 grs de alimento.\u00a0Su contenido en\u00a0hidratos de carbono\u00a0y\u00a0grasas<strong>\u00a0<\/strong>es bajo, \u00a0aunque las grasas que aporta son poliinsaturadas, que ayudan a mantener en buen estado el sistema circulatorio.<\/p>\n<p>Tambi\u00e9n es una fuente de\u00a0calcio.\u00a0El \u00a0inconveniente que tiene es que resulta m\u00e1s dif\u00edcil de asimilar. Esto se debe a su contenido en oxalato (se trata de una sal resultante de mezclar magnesio, hierro y potasio), el cual se une al calcio en el intestino e impide que este se absorba el calcio como tal y ser\u00e1 un calcio no disponible para nuestro organismo. Por este motivo, hay que tener cuidado con el consumo de espinacas en personas propensas a tener piedras en el ri\u00f1\u00f3n.<\/p>\n<p>La espinaca contiene tambi\u00e9n\u00a0magnesio, que es necesario el mantenimiento de la funci\u00f3n nerviosa y muscular de nuestro cuerpo, ritmo card\u00edaco, un sistema inmunol\u00f3gico en buen estado y el mantenimiento de la presi\u00f3n arterial.<\/p>\n<p>La espinaca nos ayuda tambi\u00e9n a tener buena vista porque contiene\u00a0vitamina A\u00a0y tambi\u00e9n a las mujeres en edad f\u00e9rtil que quieran quedarse embarazadas y a ni\u00f1os por su contenido en\u00a0\u00e1cido f\u00f3lico.<\/p>\n<p>La receta de hoy, espinacas con garbanzos y tomate.<\/p>\n<p><strong>\u00a0Ingredientes:<\/strong><\/p>\n<p>Un manojo de espinacas<\/p>\n<p>Unos 400 gramos de garbanzos cocidos<\/p>\n<p>1 cebolla picada<\/p>\n<p>1 pimiento italiano<\/p>\n<p>1 diente de ajo picado<\/p>\n<p>3 tomates naturales triturados<\/p>\n<p>Piment\u00f3n dulce<\/p>\n<p>Especias al gusto<\/p>\n<p>Aceite de oliva y sal<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Preparaci\u00f3n:<\/strong><\/p>\n<p>Lava las hojas de espinacas y ponlas a hervir en un poco de agua con sal, unos minutos s\u00f3lo, hasta que est\u00e9n un poquito blandas, pero no demasiado.<\/p>\n<p>Mientras, hierve tambi\u00e9n los garbanzos en agua con sal, habi\u00e9ndolos tenido en remojo desde la noche de antes.<\/p>\n<p>En una sart\u00e9n con algo de aceite, ve echando para sofre\u00edr los ajos, la cebolla, los pimientos, todo picado y en este orden, seg\u00fan se vayan dorando. Retira del fuego, echa una cucharada de piment\u00f3n dulce, remueve bien para que no se queme (pues dar\u00eda a toda la comida un desagradable sabor amargo).<\/p>\n<p>A\u00f1ade tomates naturales pelados y picados muy peque\u00f1os, echa las espinacas, los garbanzos y las especias que m\u00e1s te gusten (pimienta, comino&#8230;), y ponlo todo a fuego lento, tapado, para que se vaya consumiendo el caldo y se tomen los sabores.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Como todos sabemos esta verdura nos aporta gran cantidad de\u00a0hierro,\u00a0aunque es hierro de baja calidad. La\u00a0espinaca\u00a0cruda\u00a0contiene\u00a0calcio,\u00a0hierro, magnesio, \u00a0potasio, vitamina A y \u00a0\u00e1cido f\u00f3lico. Esta verdura llega a tener\u00a0m\u00e1s potasio que el pl\u00e1tano\u00a0(554 mg por 100 g de espinaca frente a los 370 mg por 100 g del pl\u00e1tano). Sin embargo, debido a esto, no es<\/p>\n","protected":false},"author":500,"featured_media":6641,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[183,189],"tags":[190,199,188,82,200,195,34,202,196,193,197,198,194,186],"class_list":["post-981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-productos","category-recetas","tag-alimentos-ecologicos","tag-comida-organica","tag-consejos","tag-cursos-de-cocina","tag-cursos-de-cocina-vegetariana","tag-cursos-de-pan","tag-la-magdalena-de-proust","tag-macrobiotica","tag-obrador-de-pan","tag-pan","tag-pan-ecologico","tag-showcooking","tag-supermercado-ecologico","tag-veganos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Espinacas - Obrador de Pan Artesano<\/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:\/\/www.lamagdalenadeproust.com\/info\/espinacas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Espinacas - Obrador de Pan Artesano\" \/>\n<meta property=\"og:description\" content=\"Como todos sabemos esta verdura nos aporta gran cantidad de\u00a0hierro,\u00a0aunque es hierro de baja calidad. 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