6 alternativas sabrosas y saludables a las tablas de mantequilla

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

En las últimas semanas, probablemente hayas visto bellas imágenes de tableros de mantequilla mientras te desplazas por las redes sociales. Si, de alguna manera, la tendencia ha pasado desapercibida, las tablas de mantequilla son exactamente como suenan.

Para hacer uno, toma un plato o una tabla, unta mantequilla blanda sobre la superficie y espolvorea los ingredientes de tu elección, como frutas secas, miel, flores comestibles, nueces o hierbas. Luego, recoge la mantequilla y los aderezos con galletas saladas, pan o verduras para mojar como rábanos o zanahorias.

¿El problema con las tablas de mantequilla? Para empezar, esa base de mantequilla no es muy saludable. “Como guarnición o para untar sobre una tostada caliente, no hay nada como un poco de mantequilla. Pero como la base de una tabla que se recoge con cada bocado, la mantequilla no es la mejor opción”, dice Bonnie Taub-Dix, RDN, creadora de BetterThanDieting.com y autora de Read It Before You Eat It: Taking Usted de la etiqueta a la mesa . “La mantequilla es alta en calorías y grasas saturadas , no es el tipo de grasa que más le gusta a tu corazón”. Por sí sola, la mantequilla contiene 7 gramos (g) de grasa saturada en una porción de aproximadamente 1 cucharada, según el Departamento de Agricultura de EE. UU. (USDA) .

Además, con tablas de mantequilla, es difícil evitar la doble inmersión llena de gérmenes. “Al igual que con cualquier cosa que estés sacando de una tabla o un tazón, la doble inmersión podría dejarte con un lado de bacterias con el que no contabas”, dice Taub-Dix. Un pequeño experimento confirmó esto, encontrando que la doble inmersión aumentó significativamente la cantidad de bacterias en las inmersiones. “Además, si la tabla no se limpia adecuadamente antes de untarle la mantequilla, también podría estar tragando algunas bacterias viejas de la propia tabla”, dice.

Sin embargo, en lugar de perderte por completo esta divertida tendencia, pruébala con estos ingredientes: son igual de festivos y mucho más nutritivos. Además, con estas geniales sugerencias para servir, serán igual de atractivos visualmente. Asegúrese de usar utensilios para servir para minimizar la propagación de gérmenes.

1. Tabla de Hummus
Por qué es una opción saludable A diferencia de la mantequilla, el hummus puede ayudar a la salud del corazón. “Hummus proporciona fibra, proteína vegetal y una gran cantidad de nutrientes que ayudan a reducir el colesterol”, dice Taub-Dix. La investigación publicada en Comprehensive Reviews in Food Science and Food Safety en mayo de 2021 describió los beneficios para la salud de los garbanzos, que son el componente principal del hummus. Además de reducir el colesterol, pueden ayudar a combatir el cáncer y la inflamación. Además, contienen antioxidantes y tienen propiedades antifúngicas y antibacterianas.

Puede mezclarlo con sabores para hacer un hummus de remolacha brillante o combinarlo con un poco de pesto, que tiene grasas más saludables, así como fibra de las nueces y proteínas y calcio del queso rallado, según datos del USDA .

Cómo servirlo Cubra su hummus con aceitunas verdes o negras, rodajas de cebolla roja, perejil y cebolletas, y sírvalo con pepino, pimiento rojo y chips de pita de trigo integral para mojar.

2. Tabla de ricotta batida
Por qué es una opción saludable Para hacer ricotta batida, combine ricotta a temperatura ambiente con leche, un poco de aceite de oliva, sal y pimienta. “El queso feta batido o ricota batida proporciona una gran porción de proteína y calcio”, dijo Taub-Dix. E incluso puedes servirlo tibio. El USDA dice que ¼ de taza de queso ricotta contiene 5 g de proteína y 110 miligramos (mg) de calcio.

Según la Escuela de Salud Pública TH Chan de Harvard , la proteína puede ayudar a mejorar la salud ósea, mantener el equilibrio energético y apoyar la función cardiovascular.

Cómo servirlo Agregue rodajas de pepino, tomates cherry, nueces, menta y un chorrito de jugo de limón fresco a su crema para untar y tenga chips de pita integrales o rebanadas de baguette integral para mojar, con una guarnición de chutney de verduras en escabeche.

3. Tabla de requesón
Por qué es una opción saludable Este queso es prácticamente sinónimo de pérdida de peso, dado su bajo contenido en calorías y grasas: solo 81 calorías y 1 g de grasa por media taza de requesón bajo en grasa , según datos del Departamento de Agricultura de los Estados Unidos ( USDA). Además, Taub-Dix dice que el requesón es una fuente decente de proteínas y calcio, con 14 gy 69 mg por ½ taza, respectivamente, según los datos del USDA.

La investigación publicada en Nutrients en julio de 2019 informó que obtener suficiente calcio está relacionado con una presión arterial más baja en los jóvenes, un colesterol más bajo , prevención de la osteoporosis , menos tumores colorrectales y menos riesgo de trastornos de la presión arterial durante el embarazo.

Cómo servirlo Mucha gente descarta el requesón, pero hay muchas maneras de disfrutarlo . Intente cubrir su pasta con uvas , arándanos secos, almendras , una pizca de canela y una llovizna de miel, y sírvala con rebanadas de manzana o pera o triángulos de tostadas integrales para servir. Una guarnición de chutney de mango también puede ser agradable para untar junto con el requesón.

4. Tablero de Babaganoush
Por qué es una opción saludable El ingrediente principal de esta salsa mediterránea es la berenjena. “Untar cremoso de berenjena podría ser una excelente base para su tablero”, dice Taub-Dix. “La berenjena contiene fibra y una variedad de nutrientes, y tiene muy pocas calorías”. Una taza de berenjena en cubos tiene solo alrededor de 20 calorías, según datos del USDA .

La fibra de fruta (sí, la berenjena es técnicamente una fruta) brinda una variedad de beneficios para la salud. Según una investigación publicada en Nutrients en noviembre de 2018 , la fibra está relacionada con un mejor control del peso, el bienestar y un envejecimiento saludable. La fibra también ayuda a mantener la salud gastrointestinal , reduce el riesgo de enfermedades cardíacas y diabetes, puede proteger contra algunos tipos de cáncer y puede reducir el riesgo de depresión.

Cómo servirlo Espolvorea higos o dátiles, pistachos y semillas de granada por encima y sírvelo con mini pimientos, mini pepinos y chips de pita de trigo integral para mojar.

5. Tabla de Aguacate
Por qué es una opción saludable Lleve su tostada al siguiente nivel con esta crema para untar verde. “El aguacate es tan cremoso como la mantequilla, pero es rico en grasas saludables para el corazón en lugar de grasas saturadas no saludables”, dijo Taub-Dix. “El aguacate proporciona casi 20 vitaminas y minerales, es una buena fuente de fibra y te ayuda a absorber las vitaminas liposolubles”. Los datos del USDA muestran que el aguacate contiene 3,35 g de fibra y 4,9 g de ácidos monoinsaturados por porción. Y un pequeño estudio publicado en The Journal of Nutrition en febrero de 2020 informó que las personas que comen un aguacate por día ven un aumento en las vitaminas liposolubles.

Junto con los beneficios de la fibra de la fruta mencionados anteriormente (sí, el aguacate también es una fruta), la grasa que contiene, llamada ácidos grasos monoinsaturados, es buena para ti. La investigación publicada en Frontiers in Nutrition en mayo de 2020 informó que estas grasas podrían reducir el riesgo de enfermedad cardiovascular. Sin embargo, debido a esas grasas, el aguacate puede tener muchas calorías, por lo que el control de las porciones es importante con esta tabla.

Cómo servirlo El sabor suave y mantecoso del aguacate combina bien con muchas cosas. Vaya al estilo Tex-Mex con frijoles negros, cilantro, cebollas rojas picadas y una pizca de jugo de lima, y ​​sirva con chips de tortilla integrales.

6. Tabla de mantequilla de nuez
Por qué es una opción saludable «Las mantequillas de nueces pueden tener la palabra ‘mantequilla’ en su nombre, pero no podrían ser más diferentes», dice Taub-Dix. “Las mantequillas de nueces como la mantequilla de almendras son ricas en proteínas vegetales y contienen grasas no saturadas que ayudan a tu corazón más que dañarlo”. Las mantequillas de nueces gruesas también agregan un crujido de bienvenida a sus tablas.

Si bien es posible que deba evitar esta opción si tiene alergia, la investigación publicada en el International Journal of Molecular Sciences en mayo de 2021 apunta a una variedad de beneficios para la salud de las nueces de árbol. Pueden ayudar a controlar los niveles de azúcar en la sangre, controlar el peso corporal, reducir el riesgo cardiovascular, mejorar el rendimiento cognitivo y mantener saludable su microbioma. Asegúrese de elegir una mantequilla de nuez natural sin azúcar agregada para su tabla y observe las porciones, ya que las calorías pueden acumularse rápidamente.

Cómo servirlo Espolvorea sobre mini chispas de chocolate amargo, rebanadas de plátano y una pizca de canela y sírvelo con palitos de apio, rebanadas de manzana o tostadas integrales con pasas y canela.

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