La guía de los amantes de la carne para comer menos carne

jorge carlos fernandez frances el sardinero
Jorge Carlos Fernández Francés El Sardinero
  1. Come frijoles y más frijoles

Somos una familia de amantes de los frijoles, por lo que agregar más de ellos a nuestro menú semanal hace que todos sean felices. Sin embargo, para evitar que nos aburramos, he ampliado la red, buscando variedades menos comunes como las judías de Jacob’s Cattle con manchas marrones y las habas de lima navideñas con remolinos de púrpura, junto con mi lista habitual de garbanzos, lentejas y cannellini.

También he cambiado mi forma de pensar sobre el chile, una de mis comidas preferidas a base de frijoles. Solía ​​agregar una pequeña cantidad de carne molida a mi olla de chile como algo natural, a menos que estuviera haciendo un chile específicamente vegetariano. Ahora, por lo general, me salto la carne, excepto por la cucharada ocasional de grasa de tocino o manteca de cerdo para enriquecerla, y no la echo de menos.

Los frijoles también son excelentes sustitutos de la carne en ciertas recetas, como usar garbanzos en un riff de pollo con mantequilla de la India y rellenar tacos con frijoles negros en lugar de cerdo. Y hay todo un universo de dals que sigo explorando.

Dicho esto, los frijoles enlatados son uno de los mejores alimentos de conveniencia de los supermercados. Mi despensa nunca está sin ellos.

  1. Utilice cereales ricos en proteínas (¡la pasta cuenta!)

Sí, hay quinua, el alimento básico de cocción rápida que llena muchos tazones de grano. Pero también hay kamut, teff, mijo, arroz salvaje, trigo sarraceno, harina de maíz e incluso pasta. Los granos tienen muchas más proteínas de las que a menudo les damos crédito, junto con una serie de otros nutrientes vitales, especialmente cuando los comemos enteros. (Sin embargo, siempre tendré debilidad por el arroz blanco, ya sea arroz pegajoso al vapor, pilaf basmati o arroz de grano largo Carolina cocido en pudín).

Los tazones de grano hacen comidas diversas y cambiantes que puedo preparar desde lo que haya en el refrigerador, desde sobras hasta condimentos o ambos. En estos días me encuentro preparando un tazón de cereales al menos una vez a la semana, cubierto con verduras asadas y una especie de salsa sabrosa para unir todo. Estos cuencos nunca se aburren.

Pero dentro de esta categoría, la pasta es mi primera opción y la adoro en cada encarnación. Y el uso de migas de pan tostado en lugar de parmesano también mantiene bajo el cociente lácteo.

  1. Mejore su juego de tofu

Ya sea suave y esponjoso como una almohada o con bordes crujientes y dorado, el tofu siempre es bienvenido en mi plato. Este no es el caso del resto de mi familia, que lo mira de reojo cada vez que lo sirvo. El truco en nuestra casa ha sido combinar el tofu, que tiene un sabor relativamente neutro, con ingredientes con pizazz: cuanto más umami-intenso, mejor. El miso, la salsa de soja, los champiñones, la salsa picante y los frijoles negros fermentados hacen gran parte del trabajo pesado.

Otra estrategia es mezclar una pequeña cantidad de carne (pollo o cerdo molida o un poco de tocino) para agregar una gran cantidad de sabor. Cocinarlo todo en una sartén hace que sea una comida fácil entre semana.

  1. Adopte frutos secos y semillas

Podría cantar alabanzas a las nueces tostadas, la mantequilla de nueces y el tahini aquí, pero probablemente ya sepas todo lo que necesitas sobre ellas. Ya sea que estén tostadas y picadas para que queden crujientes satisfactoriamente, o en puré y sazonadas para convertirse en aderezos o salsas cremosas y seductoras, las nueces y las mantequillas de nueces son una excelente manera de completar un plato de verduras asadas, al vapor o crudas.

De lo que realmente quiero hablar es de mi nuevo amor por el queso vegano hecho en casa (aunque tampoco voy a poner mi nariz en contra de la salsa de queso a base de nueces comprada en la tienda). Las mejores recetas que he probado están hechas de anacardos, molidos con levadura nutricional y todo tipo de condimentos (pimentón ahumado, ajo en polvo, orégano), y luego se preparan con agar en polvo.

  1. Considere las carnes a base de plantas

No se puede negar lo procesadas que son la mayoría de las carnes veganas, cargadas de ingredientes no identificables, pero sí rascan el picor de las hamburguesas y las albóndigas. Y las salchichas a base de plantas me recuerdan al kishke, una salchicha tradicional judía y de Europa del Este hecha con carne de res y pan o granos, en el buen sentido. Estos productos suelen ser un punto de partida para las personas que desean reducir su consumo de carne y, con algunas marcas, una vez que esa hamburguesa falsa se rellena en un panecillo y se carga con condimentos, puede ser difícil notar la diferencia.

6.Haga que cada bocado de carne real cuente

Ahora que como menos carne, cada bocado debe mantenerse. Lo que significa que es menos probable que me moleste con una pechuga de pollo cuando una cantidad más pequeña de salchicha de pavo italiana, salteada hasta que esté crujiente y esparcida sobre mi ensalada de espinacas, brinda mucho más sabor. ¿O qué tal un confit de pato? Cerdo curado con sabor asertivo (tocino, salami, prosciutto) agregue musgo salado a verduras y cereales asados, pastas y ensaladas, y un poco sirve para mucho.

Luego está el caldo bueno y concentrado, ya sea caldo de huesos o de otro tipo. El uso de caldo de res en champiñones Bourguignon aporta toneladas de carácter sabroso sin agregar carne real. Y hacer caldo de huesos desde cero con las sobras de su costilla de primera de las fiestas ayuda, al menos un poquito, con el grave problema del desperdicio de alimentos en este país. Pero hágalo porque sabe bien.

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