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Cómo preparar avena natural ¡rápido y fácil!

Nada más rico que la avena -dentro del grupo de los cereales- y con la ventaja de que aporta una cantidad significativa de fibra soluble (la que tienen las frutas y semillas). Una ración -ya cocida- de poco más de media taza aporta 4g de proteína (25% de la ingesta diaria recomendada).

Además es fibra soluble, que además de ayudar a mejorar la calidad -consistencia- de la popó (haciéndola más fácil de eliminar), es fundamental para:

  • Proteger al corazón. Elimina el colesterol malo, y el riesgo de enfermedad cardíaca.
  • Ayuda a mantener constantes los niveles de glucosa en sangre, evitando picos de insulina.
  • Ayuda al control de peso, porque te hace sentir satisfecho.
  • Como absorbe agua a su paso por los intestinos, evita tanto el estreñimiento como la diarrea.
Esto son 3 raciones, para 1 persona es la mitad o poco menos.

Prepararla es más fácil de lo que parece ¡No necesitas comprar las instantáneas! Que a veces incluyen azúcar y otros ingredientes que suman calorías a tu dieta. Es mejor la natural y si quieres endulzarla agrégale un poco de miel de abeja, de agave o splenda.

¿Cómo prepararla?


  • 1 cuchara medidora de 10g ó 1 cuchara sopera
  • 1 taza medidora ó 1 taza de café normal (no tarro como los de los conciertos)

taza de café de 240ml cómo-preparar-avena-natural-en-estufa

  • Avena en hojuelas, natural

como preparar avena natural cómo-preparar-avena-natural-en-estufa

  • Agua o leche
  • Miel de abeja o agave al gusto

Receta para una ración (1 persona) 

La ración ideal para una persona, ya sea como desayuno, snack o cena es 3/4 de taza ya cocida:

  • 3 cucharadas soperas copeteadas o 3 medidoras de 10g de avena en hojuelas (seca, salida de la caja o bolsa)


  • Pon a hervir 1 taza (240ml) de agua o leche, en una olla chica, toma entre 3 y 5 minutos (a fuego alto el agua; medio, la leche).


  • Cuando esté hirviendo, salen burbujas, baja a fuego medio y agrega las 3 cucharadas soperas copeteadas (o medidoras)
  • Mueve constantemente con una palita o cuchara de madera o apta para el calor ¡No metal porque te quemas!
  • Hazlo eventualmente por 3 a 5 minutos dependiendo de la consistencia que te guste. Como potaje -suave- o más cocida.
  • Ya que tome la consistencia que quieras apaga el fuego, y deja que se enfríe 1 minuto.
  • Ponla en una taza y agrega -si quieres-:
    • 1 cucharadita de miel de abeja o agave
    • un poco de canela
    • 1 cucharadita de arándanos o un par de fresas

Si quieres cenarla o desayunarla, tomate 1 medida de proteína en polvo que aporte 10g de prote por ración (1 cucharada sopera copeteada).

¿En microondas?

No te lo recomiendo, es mucho mejor y más rica en la estufa. Y toma casi el mismo tiempo.

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