UNA SEMANA DE DESAYUNOS SALUDABLES #1 | Michela Perleche

Una Semana de Desayunos Saludables es una serie de videos y recetas creados por Michela Perleche, una nutricionista y experta en salud.

En el primer video de la serie, Michela nos muestra cómo preparar desayunos saludables y deliciosos para toda la semana. Comienza destacando la importancia de un desayuno equilibrado para comenzar el día con energía y nutrir nuestro cuerpo de manera adecuada.

En las recetas propuestas, Michela utiliza ingredientes naturales y frescos, que nos aportan nutrientes esenciales para un buen funcionamiento del organismo. Algunos de los alimentos que incluye en sus desayunos son: frutas frescas, yogurt natural, avena, huevos, frutos secos y semillas.

Por ejemplo, en una de las recetas, Michela prepara un batido de frutas con yogurt natural, avena y semillas de chía. Este batido no solo es delicioso, sino que también es una excelente fuente de fibra, proteínas y grasas saludables.

En otro desayuno, Michela nos enseña a hacer una tortilla de huevos con verduras frescas. Esta opción es ideal para quienes prefieren un desayuno más sustancioso y lleno de nutrientes.

Además de las recetas, Michela también comparte consejos sobre cómo planificar y organizar nuestros desayunos saludables. Nos anima a preparar porciones grandes y guardar en la nevera para tener el desayuno listo para toda la semana. También nos da ideas sobre cómo combinar diferentes ingredientes para obtener variedad en nuestros desayunos.

En resumen, Una Semana de Desayunos Saludables es una serie de vídeos creados por Michela Perleche, en la que nos muestra cómo preparar desayunos equilibrados y nutritivos. Sus recetas son fáciles de seguir y utilizan ingredientes saludables que nos ayudarán a comenzar el día con energía y vitalidad.



M i p á g i n a W e b :

M i "P l a n d e A r r a n q u e" :

P l a n d e A l i m e n t a c i ó n 1 5 0 0 C a l o r í a s :

P l a n d e A l i m e n t a c i ó n 2 0 0 0 C a l o r í a s :

D e s c a r g a s G r á t i s :

F a v o r i t o s e n A m a z o n :

M ú s i c a e n e l v i d e o s :
----------------------------------------------------------------------------------------------

MANTENGÁMONOS EN CONTACTO:

» I N S T A G R A M : michelaperleche
» F A C E B O O K :
» T W I T T E R : @perlechita
» P I N T E R E S T :

-------------------------------------------------------------------------
TIME STAMP

00:00 INTRO
00:16 DESAYUNO #1
01:38 DESAYUNO #2
02:50 DESAYUNO #3
03:39 DESAYUNO#4
05:07 DESAYUNO #5
06:36 DESAYUNO #6
07:46 DESAYUNO #7
09:21 MÁS VIDEOS

------------------------------------------------------------------------

Disclaimer: Este video no es video Sponsor y estan son mis propias opiniones

-------------------------------------------------------------------------
Si llegaron hasta aquí las quiero mucho mucho!!!!!
#desayunos #recetassaludables #michelaperleche
Aquí tienes una receta de una semana de desayunos saludables:

Día 1: Batido de plátano y espinacas
- 1 plátano maduro
- 1 taza de espinacas frescas
- 1 taza de leche (puede ser de almendras, coco o la que prefieras)
- 1 cucharada de mantequilla de maní
- 1 cucharadita de miel (opcional)

Mezcla todos los ingredientes en una licuadora hasta obtener una textura suave. Sirve y disfruta.

Día 2: Tostada de aguacate y huevo
- 1 rebanada de pan integral
- 1/2 aguacate
- 1 huevo cocido o frito
- Sal y pimienta al gusto

Tuesta el pan y aplasta el aguacate sobre él. Coloca el huevo encima y sazona con sal y pimienta.

Día 3: Avena con frutas
- 1/2 taza de avena
- 1 taza de leche (puede ser de almendras, coco o la que prefieras)
- 1/2 taza de frutas cortadas (fresas, plátano, arándanos, etc.)
- 1 cucharada de miel

Cocina la avena en la leche según las instrucciones del paquete. Sirve en un tazón y agrega las frutas y la miel por encima.

Día 4: Yogurt con granola y frutos rojos
- 1 taza de yogurt griego
- 1/4 taza de granola
- 1/2 taza de frutos rojos (arándanos, frambuesas, etc.)
- 1 cucharada de semillas de chía (opcional)

Mezcla el yogurt con la granola y agrega los frutos rojos y las semillas de chía por encima.

Día 5: Tortilla de claras con verduras
- 3 claras de huevo
- 1/4 de pimiento rojo cortado en cubitos
- 1/4 de cebolla cortada en cubitos
- 1/2 taza de espinacas frescas
- Sal y pimienta al gusto

Mezcla las claras de huevo con las verduras y sazona con sal y pimienta. Cocina en una sartén antiadherente hasta que la tortilla esté cocida por ambos lados.

Día 6: Smoothie bowl de frutas y granola
- 1 plátano maduro congelado
- 1/2 taza de frutas congeladas (fresas, piña, mango, etc.)
- 1/2 taza de leche (puede ser de almendras, coco o la que prefieras)
- 1 cucharada de semillas de chía
- 1/4 taza de granola

Mezcla el plátano, las frutas y la leche en una licuadora hasta obtener una textura suave. Sirve en un tazón y agrega las semillas de chía y la granola por encima.

Día 7: Panqueques de avena con frutas
- 1 taza de avena
- 1 taza de leche (puede ser de almendras, coco o la que prefieras)
- 1 huevo
- 1 cucharadita de vainilla
- 1 cucharadita de azúcar o miel (opcional)
- 1/2 taza de frutas cortadas (fresas, plátano, arándanos, etc.)

Mezcla la avena, la leche, el huevo, la vainilla y el azúcar o miel en una licuadora hasta obtener una masa homogénea. Calienta una sartén antiadherente y vierte la masa para hacer panqueques. Cocina por ambos lados hasta que estén dorados. Sirve con las frutas por encima.

Hello guys how are you today I'm going to teach you how to prepare 7 breakfasts 1 for each day of the week so I hope you like it don't forget to subscribe below and we're going to start with the first breakfast

I'm going to teach you to prepare this delicious french toast with protein the only thing we are going to need is to beat an egg or you can also use only the egg white we are going to see a little stevia this is obviously to taste half a teaspoon of vanilla essence I

Will also add cinnamon to taste I quite like cinnamon so I'm going to add a little more and we're also going to add milk about half a cup of milk and I'm also going to add half the portion of protein powder use the protein that you like the most it

's here it's vanilla flavored we're going to look for that very well and then I'm going to take a slice of wholemeal bread if it has an old bread that is to say that they already have it for a couple of days

It would be better but if not any bread that Have a brother, that's fine, we're going to soak the bread with that preparation and we're going to start cooking it in a frying pan with a little butter

And we're going to cook it and brown it on both sides. You can actually serve it anywhere here time of day I love to prepare fronts tous even at night that here you can serve it alone or if you like you can add a tablespoon

Of maple syrup also add a few strawberries and this is the delicious french toast the next recipe is these delicious pancakes of coca leaf obviously if you can't get coca leaf don't worry I'm going to tell you what you can replace it with we're going to use

Half a cup of oatmeal a teaspoon of vanilla a teaspoon of cinnamon a pinch of salt a teaspoon of baking powder two teaspoons of powdered coca leaf or you can use green tea or you can replace it with cocoa an egg a banana and half a cup of almond

Milk or skim milk and this The recipe is very easy because all you have to do is blend all the ingredients and then prepare it as if it were any ordinary pancake. We are going to prepare it in a small frying pan. You can add extra things like

Chocolate chips, whatever you like the most. do it over medium heat and once it begins to dry on top is when we can turn the pancake over and cook the other side and this is pancakes I am going to serve them with a little maple syrup you can serve whatever you

Prefer too add a little bit of granola that later I will show you how to prepare for the next breakfast we are going to start with coffee actually all of my breakfast I always serve it

With coffee although I do not always show it I am going to serve the coffee with a little bit of whipped skim milk and I'm also going to accompany this with eggs or I'm going to cut a little Chinese onion which is

The tomato green onions and I'm going to cook them with an egg and a Clearly, I am going to cook them with a little olive oil in a pan and once they are cooked a little we are going to add the beaten egg on top of these eggs.

Little bit and I am also going to accompany this with a little fruit and also a quarter of an avocado for the next recipe I am going to show you two things that you are going to be able to eat together or separately

The first thing is going to be granola I have shown you many times how I prepare granola but I'm going to show you one more time I'm going to take a chain and I'm going to mix it with quinoa these are Chinese

Quinoa flakes and you can get them if not you can just use oats I'm going to add salt cinnamon raisins cranberries I'm also going to add butter peanut I am going to add

Maple syrup and I am going to mix everything well to be able to take it to the oven and preheat the oven to 175 degrees centigrade and we are going to take it for approximately 20 to 30 minutes every ten

Minutes d I would go I am going to open the oven and I am going to mix a little so that it cooks evenly also remember to put a little butter or some type of oil on the

Tray so that it does not stick and once this it's golden I think it's little bit you can use it alone or if you can't use it this way I'm going to show you here I'm preparing a smoothie that is simply a very made of strawberry almond milk protein powder

I'm also adding a little ice and As you can see, it's going to look like this, almost like an ice cream texture, and on top of that I'm going to add the granola that we have previously prepared, a little more strawberries and cocoa beans to be able to finish this breakfast

And now with a cold breakfast let's go to a hot one I'm going to teach you how to prepare this delicious double oatmeal I'm going to start by using a little quinoa actually your optional you can simply use the granola that I had previously taught you otherwise We are simply

Going to toast a little bit of quinoa because I am going to add it at the end. I am going to bring strings . Normally, I always use half a cup of oatmeal, which is 40 grams, and I am going to cook it

With a little vanilla and a little water, if you like, you can add dates. or a banana to be able to make it sweet and we are going to take it to the fire so that it cooks you can sweeten it with

Stevia brown sugar whatever you have on hand once the oatmeal is already cooked we transfer it to a bowl and we are going to start decorating it I am going to add the quinoa flakes that I had previously toasted, I am also going to add a banana, these little bananas that

Are delicious, I am also going to add chia seeds to add a little bit of omega and also maple syrup that I almost never lack here in the kitchen apart from that we need some protein so I'm going to cook two eggs which I'm going to mix with two tablespoons of

Greek yogurt this this is going to make the eggs taste pretty delicious as if you were practically adding cheese they become super creamy and quite rich I am going to season it with salt and pepper and this is going to be the protein plus the carbohydrates that we are eating from the oatmeal

For the next breakfast I am going to teach you how to prepare this delicious sandwich and we're going to start with one egg and one white you can obviously use what you prefer the most if you want

Two whole eggs two whole eggs and I'm using one plus one white I'm going to cook it as if it were a regular egg but I like to move it around a little bit Because I don't like the yolk to

Be, let's say, intact, I like to spread it out and cook it a little. We're also going to use spinach for this sandwich and I'm also going to use avocado. Now I prefer the taste of spinach

When it's cooked rather than when it's ready . raw so in the same pan I'm going to add the spinach I'm going to add a little salt and pepper and once I have all this ready we're going to assemble the

Sandwich I already h I had toasted the bread and previously this integral spain and I am going to start putting together the sandwich with the eggs, the avocado or the avocado sorry and finally I am going to add the spinach and

In this way we have our delicious sandwich that is going to be perfect to be able to start the day for the next breakfast I am going to teach you how to prepare this is mud and that you

Have probably already seen me prepare before I am using a frozen banana I am using a whole banana and I am adding a cup of milk this is almost a thousand I mean it's milk of cassius I'm going to add dates to this that's going to make it sweeter you can

Add honey if you like and I'm also going to add cocoa powder a teaspoon of coconut powder if you want to make it chocolate or you can just add a little vanilla if you want to make it obviously vanilla flavored I'm also going to add protein a serving of protein

This here is vanilla it's about 30 grams of protein and the only thing we have to do here is to mix all the ingredients as the banana is frozen it's going to make everything come out as if it were practically a smoothie in this way look how delicious it

Is I'm going to add extra things to this because you know that I'm a bit strange, we're going to decorate this with energy bars, you're here you can get them in whole foods and if they don't have whole foods you can probably look up the recipe and try to prepare them later

I'm also adding banana granola and I'm going to add a little bit of shredded coconut now these energy bars that you put on top are high in calories so it actually went over the top I put more than I really needed so be pretty careful

How much you eat of that and that was all the ideas I had for you guys today 7 easy to make delicious breakfasts that I'm sure you're going to love so I hope you like it don't forget to subscribe on the page art below tell me

Which of all the breakfasts you liked the most and see you very soon in the next video bye