Fazer marmitas para levar para o trabalho já virou hábito entre os que buscam uma alimentação saudável. Agora no verão, sair para almoçar na rua também pode ser desgastante por causa das altas temperaturas.
A marmita pode ser uma ótima aliada nessas horas. E o prato não precisa ser sem graça, viu? Separei algumas dicas para deixar sua refeição mais criativa e nutritiva:
Faça uma lista de compras
É importante organizar previamente tudo o que você vai precisar para compor a marmita perfeita, o que inclui fazer uma lista de compras. Se você tiver o acompanhamento de um nutricionista, fica ainda mais fácil elaborar as combinações e saber as quantidades recomendadas pra você.
Busque receitas
Se apoie em receitas saudáveis para conseguir variar o cardápio. Variar os alimentos faz com que sua alimentação fique mais interessante e você consiga ter uma dieta equilibrada e nutritiva.
Conheça seu armário e sua geladeira
Saber exatamente o que você tem no armário e na geladeira também faz com que você possa preparar tudo mais rápido e sem desperdício.
Montando sua marmita
Existem quatro elementos principais para uma boa marmita.
Uma porção de carboidrato
Dê preferência aos carboidratos integrais e tubérculos como aipim, batata inglesa, batata doce, mandioquinha. Minha dica é escolher dois e variar as receitas utilizando eles como base durante a semana.
O arroz integral pode ganhar uma versão com cenoura e brócolis ou até amêndoas laminadas. A batata cozida pode virar purê ou então ser assada em palitos com temperos naturais, lembrando uma batata rústica. O macarrão integral pode ganhar diversos molhos e estar inclusive em uma salada completa. Use a criatividade!
Uma porção de leguminosas
As leguminosas são os feijões, lentilha, ervilha, grão-de-bico e a soja. Elas possuem boa quantidade de fibras e proteínas vegetais, sendo uma ótima opção para vegetarianos e veganos.
O feijão não precisa aparecer na forma tradicional em caldo e o branco pode ganhar espaço na salada. Já o grão-de-bico é versátil: pode virar bolinho assado, pasta de hummus e até hambúrguer.
Importante: deixe as leguminosas de molho no mínimo oito horas antes do cozimento para que sejam eliminados os antinutrientes. Sem isso, esses componentes impedem a absorção dos nutrientes do alimento, e ainda podem causar desconforto intestinal.
Uma porção de proteína animal
O peito de frango com temperos naturais é útil em diversas receitas: pode virar recheio, acompanhar molho para o macarrão, virar bolinho, hambúrguer, pastinha com ricota e por aí vai. O ovo também pode ser uma boa opção, virando tortinhas ou até uma omelete com vegetais.
Outras fontes de proteínas que podem estar complementando sua marmita são queijos brancos e iogurte – para um molho de salada fica uma delícia.
Uma porção variada de saladas e legumes
Por último, mas não menos importante, é fundamental consumir verduras e legumes, eles são ricos em vitaminas e minerais. Agora no verão apetece mais consumir saladas frias, mas se você prefere os legumes cozidos e quentinhos, que assim seja.
Os legumes também podem ser a estrela principal da sua marmita e não apenas coadjuvantes. Um bom exemplo é o famoso espaguete de abobrinha. Ou que tal uma berinjela recheada com arroz sete grãos">
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