La dieta a Zona vegetariana è la versione “green” del celebre metodo alimentare ideato dal biochimico Barry Sears nel 1995. La variante per i vegetariani sostituisce le proteine di origine animale con quelle vegetali come ad esempio la soia e il tofu. Vediamo insieme cosa mangiare e delle ricette da provare.
Dieta a Zona vegetariana: proteine vegetali
I vegetariani hanno una vasta scelta di alimenti proteici, tra cui:
- Latte di soia. È una buona fonte di proteine ed è una valida alternativa al latte vaccino. Si ottiene dalla spremitura dei fagioli di soia gialla. Si trova nei supermercati sia al naturale o aromatizzato.
- Tofu. Si ottiene cagliano il latte di soia ed è un cibo della tradizione orientale. È disponibile in molte preparazioni, e non tutti i tipi di tofu possono essere consumati allo stato naturale, sono più gradevoli quando vengono aromatizzati con le erbe o se utilizzati per farcire torte sale e dolci.
- Seitan. È molto ricco di proteine e si ricava dalla proteina del frumento, il glutine. Viene venduto in diverse preparazioni, affettato, a spezzatino, ecc.
- Proteine vegetali ristrutturate. Si tratta di un prodotto a base di soia disidratato venduto sotto forma di spezzatino o polpette. Si fa rinvenire facendolo bollire nel brodo vegetale per qualche minuto o nell’acqua semplicemente, e poi va strizzato bene.
- Tempeh. È una vera miniera di proteine e si ottiene dai fagioli di soia gialla fermentati. Viene venduto confezionato a fette e si può preparare in vari modi.
- Hamburger e polpette vegetali. Sono prodotti con un mix di ingredienti quali seitan, cereali, proteine di soia ristrutturate, verdure, ma anche uova e formaggio. Si trovano nel banco frigo.
- Lievito in scaglie. È un’ottima fonte di proteine, ma anche di minerali e vitamine. Viene usato come variante del formaggio, ed è buono con l’insalata.
- Muscolo di grano. È composto dal glutine di frumento e dalla farina di legumi. Si usa per fare scaloppine, spezzatini, ecc.
- Frutta secca. Noci (24,06 g di proteine ogni 100 g di prodotto), mandorle (21,22 g di proteine ogni 100 g di prodotto), pistacchi (20,95 g di proteine ogni 100 g di prodotto), arachidi, ecc.
- Semi. Semi di zucca (30,23 g di proteine ogni 100 g di prodotto), semi di girasole (17,28 g di proteine ogni 100 g di prodotto).
- Legumi
- Cereali (grano, avena e riso)
- Uova
- Formaggi
- Latte
- Yogurt
Dieta a Zona vegetariana: ricette
Peroni ripieni con seitan
Ingredienti
(dosi per 4 persone)
- 4 peperoni
- 2 carote
- 1 melanzana
- 250 g di seitan
- 40 g di pangrattato
- 1 spicchio di aglio
- 40 g di parmigiano grattugiato
- Basilico, prezzemolo e timo tritati
- Olio extravergine di oliva
Preparazione
- Tritate in modo grossolano il seitan, e tagliate tocchetti le carote e le melanzane. Aggiungete un pizzico di sale e un filo di olio.
- Fate cuocere in padella a fuoco basso per 10 minuti.
- Tagliate i peperoni a metà nel senso della lunghezza, eliminate le coste e lavateli.
- Farcite i peperoni con la spadellata di melanzana e gli aromi.
- Adagiate i peperoni su una teglia rivestita di carta da forno e aggiungete un filo d’olio sui peperoni.
- Fate cuocere per 30 minuti a 200°C.
Tofu alla piastra
(dosi per 4 persone)
- 2 panetti di tofu
- 2 zucchine
- 1 melanzana
- 4 pomodori
- Origano q.b.
- Sale q.b.
- Olio extravergine di oliva q.b.
Preparazione
- Tagliate i panetti a fette spesse e fatele cuocere con un filo d’olio in una padella da entrambi i lati. Deve formarsi una specie di crosticina.
- Nel frattempo spuntate le zucchine e le melanzana e tagliate a rondelle sottili. Fatele grigliare in forno o sulla piastra.
- Impiattate sistemando le fette di tofu al centro e le verdure come contorno. Aggiungete un pizzico di sale e un filo d’olio e servite. Per rendere il tutto più gustoso fate una spolverata di origano.
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