{"id":270186,"date":"2016-04-18T09:34:00","date_gmt":"2016-04-18T07:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270186"},"modified":"2023-08-31T11:49:33","modified_gmt":"2023-08-31T09:49:33","slug":"quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/","title":{"rendered":"Fitness receptek quino\u00e1val, a csoda \u00e9lelmiszerrel"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Avokado_salata_pomeloval\" title=\"Avok\u00e1d\u00f3 sal\u00e1ta pomeloval\">Avok\u00e1d\u00f3 sal\u00e1ta pomeloval<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Friss_salata_quinoabol\" title=\"Friss sal\u00e1ta quino\u00e1b\u00f3l\">Friss sal\u00e1ta quino\u00e1b\u00f3l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Quinoa_salata_rukkolas_pestoval\" title=\"Quinoa sal\u00e1ta rukkol\u00e1s pest\u00f3val\">Quinoa sal\u00e1ta rukkol\u00e1s pest\u00f3val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Tabbouleh_quinoabol\" title=\"Tabbouleh quino\u00e1b\u00f3l\">Tabbouleh quino\u00e1b\u00f3l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Tropusi_quinoas_salata_mangoval\" title=\"Tr\u00f3pusi quino\u00e1s sal\u00e1ta mang\u00f3val\">Tr\u00f3pusi quino\u00e1s sal\u00e1ta mang\u00f3val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Sos_muffinok_quinoaval\" title=\"S\u00f3s muffinok quino\u00e1val\">S\u00f3s muffinok quino\u00e1val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Quinoa_sushi\" title=\"Quinoa sushi\">Quinoa sushi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Ropogos_sult_muzli_quinoabol\" title=\"Ropog\u00f3s s\u00fclt m\u00fczli quino\u00e1b\u00f3l\">Ropog\u00f3s s\u00fclt m\u00fczli quino\u00e1b\u00f3l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Reggeli_quinoa_chia_maggal\" title=\"Reggeli quinoa chia maggal\">Reggeli quinoa chia maggal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Egeszseges_desszert_quinoaval\" title=\"Eg\u00e9szs\u00e9ges desszert quino\u00e1val\">Eg\u00e9szs\u00e9ges desszert quino\u00e1val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Csokis_quinoa_szelet\" title=\"Csokis quinoa szelet\">Csokis quinoa szelet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Superfood_quinoa_szelet\" title=\"Superfood quinoa szelet\">Superfood quinoa szelet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Kaves-kakaos_quinoa\" title=\"K\u00e1v\u00e9s-kaka\u00f3s quinoa\">K\u00e1v\u00e9s-kaka\u00f3s quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Quinoa_szeletek\" title=\"Quinoa szeletek\">Quinoa szeletek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Gyumolcsos_tejkasa\" title=\"Gy\u00fcm\u00f6lcs\u00f6s tejk\u00e1sa\">Gy\u00fcm\u00f6lcs\u00f6s tejk\u00e1sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Guinoa_puding_gyumolccsel\" title=\"Guinoa puding gy\u00fcm\u00f6lccsel\">Guinoa puding gy\u00fcm\u00f6lccsel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Feherjes_quinoa_puding\" title=\"Feh\u00e9rj\u00e9s quinoa puding\">Feh\u00e9rj\u00e9s quinoa puding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Gyors_feherjes_puding_granatalmaval\" title=\"Gyors feh\u00e9rj\u00e9s puding gr\u00e1n\u00e1talm\u00e1val\">Gyors feh\u00e9rj\u00e9s puding gr\u00e1n\u00e1talm\u00e1val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Quinoas_kasa_reggelire\" title=\"Quino\u00e1s k\u00e1sa reggelire\">Quino\u00e1s k\u00e1sa reggelire<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Vaniliapuding_quinoaval\" title=\"Van\u00edliapuding quino\u00e1val\">Van\u00edliapuding quino\u00e1val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/#Kortes_kasa_malnaval\" title=\"K\u00f6rt\u00e9s k\u00e1sa m\u00e1ln\u00e1val\">K\u00f6rt\u00e9s k\u00e1sa m\u00e1ln\u00e1val<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A quinoa egy r\u00e9gi, bol\u00edviai sz\u00e1rmaz\u00e1s\u00fa \u00e9lelmiszer, amely a <em>\u201esuperfood\u201d<\/em> jelz\u0151vel illetik az eg\u00e9szs\u00e9gre gyakorolt el\u0151nyei miatt. Mindenki sz\u00e1m\u00e1ra ide\u00e1lis, <strong>veg\u00e1nokt\u00f3l kezdve, veget\u00e1ri\u00e1nusokon kereszt\u00fcl, eg\u00e9szen az olyan emberekig, akik glut\u00e9n intoleranci\u00e1val<\/strong> \u00e9s \u00e9rz\u00e9keny a gyomoruk.<strong> K\u00f6nnyen em\u00e9szthet\u0151<\/strong> \u00e9s nem nehez\u00edti az em\u00e9szt\u0151rendszert. Ezen k\u00edv\u00fcl k\u00f6nnyen elk\u00e9sz\u00edthet\u0151, univerz\u00e1lis, sz\u00f3val \u00e9desen \u00e9s s\u00f3san is elk\u00e9sz\u00edthet\u0151, \u00e9s az \u00e1ra is kedvez\u0151. <strong>K\u00e9sz csoda!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A quinoa egy olyan mag, pszeudocere\u00e1lia, szuper\u00e9lelmiszer&nbsp; amely feh\u00e9rjeforr\u00e1s \u00e9s a legnagyobb aminosav tartalommal rendelkezik.&nbsp;<strong>Mind a 9 esszenci\u00e1lis aminosavat<\/strong> tartalmazza, ami ritkas\u00e1g. Ezek az aminosavak fontosak a test sz\u00e1m\u00e1ra, mert nem k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani \u0151ket, ez\u00e9rt&nbsp; t\u00e1pl\u00e1lkoz\u00e1s r\u00e9v\u00e9n kell bevinn\u00fcnk a szervezet\u00fcnkbe, ami gyakran nem olyan k\u00f6nny\u0171.&nbsp; A b\u00faz\u00e1b\u00f3l, rizsb\u0151l\u00e9s a t\u00f6bbi gabon\u00e1b\u00f3l \u00e1ltal\u00e1ban hi\u00e1nyzik egy, vagy t\u00f6bb esszenci\u00e1lis aminosav, de a <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> az \u00f6sszeset tartalmazza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen k\u00edv\u00fcl, <strong>enzimeket, vitaminokat, \u00e1sv\u00e1nyi anyagokat,<a href=\"https:\/\/gymbeam.hu\/omega-3-zsirsavak\" target=\"_blank\" aria-label=\" omega 3 zs\u00edrsavakat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> omega 3 zs\u00edrsavakat<\/a>, rostot \u00e9s antioxid\u00e1nsokat<\/strong> tartalmaz. Tele van min\u0151s\u00e9gi feh\u00e9rj\u00e9vel, k\u00e1liummal, magn\u00e9ziummal, vassal, B vitaminnal. Ugyan\u00fagy gazdag mang\u00e1nban, <a href=\"https:\/\/gymbeam.hu\/l-tryptophan-gymbeam.html\" target=\"_blank\" aria-label=\"triptof\u00e1nban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptof\u00e1nban<\/a> \u00e9s foszforban. \u00d6sszehasonl\u00edtva m\u00e1s gabon\u00e1val a quinoa <strong>l\u00e9nyegesen jobb kalcium-\u00e9s feh\u00e9rjeforr\u00e1s<\/strong>. <strong>Gyullad\u00e1sg\u00e1tl\u00f3 hat\u00e1sa van<\/strong>, \u00e9s pozit\u00edv hat\u00e1ssal van a sz\u00edvre \u00e9s az erekre. <strong>De hogyan tudj\u00e1tok elk\u00e9sz\u00edteni?<\/strong> N\u00e9zz\u00e9tek meg ezeket az eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa recepteket.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoa.png\" alt=\"Quinoa \u00edzletes receptek\" class=\"wp-image-245312\" title=\"Quinoa \u00edzletes receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Quinoa alap recept: Hogyan f\u0151zz\u00fck meg?&nbsp;<\/h3>\n\n\n\n<p>A quinoa remek alternat\u00edva a rizshez, t\u00e9szt\u00e1hoz, kuszkuszhoz, zabpehelyhez vagy m\u00e1s gabon\u00e1hoz. Ugyanolyan <strong>k\u00f6nnyen elk\u00e9sz\u00edthet\u0151, mint a rizs. <\/strong>F\u0151zz\u00e9tek meg v\u00edzben ugyanolyan ar\u00e1nyban, mint a rizst: <strong>egy b\u00f6gre quinoa k\u00e9t b\u00f6gre v\u00edzhez.<\/strong> Abban a pillanatban, ahogy el kezd forrni a v\u00edz, tegyetek hozz\u00e1 quino\u00e1t \u00e9s \u00edzes\u00edthetitek s\u00f3val vagy ol\u00edvaolajjal. <strong>P\u00e1rolj\u00e1tok kb. 15-20 percig<\/strong>, keverj\u00e9tek meg \u00e9s k\u00e9sz!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Avokado_salata_pomeloval\"><\/span>Avok\u00e1d\u00f3 sal\u00e1ta pomeloval<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 csomag rukkola<\/li><li>kev\u00e9s sal\u00e1ta<\/li><li>\u00bd pomelo<\/li><li>1 narancs<\/li><li>1 avok\u00e1d\u00f3<\/li><li>1 uborka<\/li><li>1\/3 b\u00f6gre fetasajt<\/li><li>1\/3 b\u00f6gre pek\u00e1ndi\u00f3 vagy m\u00e1s di\u00f3fajta, vastagra szeletelve<\/li><li>1 b\u00f6gre megf\u0151z\u00f6tt <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li><li>\u00bd b\u00f6gre gr\u00e1n\u00e1talma magja<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">dressing:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 citromlev\u00e9l<\/li><li>3 kan\u00e1l ol\u00edvaolaj<\/li><li>3 kan\u00e1l almaecet<\/li><li>1 kan\u00e1l Dijoni must\u00e1r<\/li><li>S\u00f3 \u00e9s f\u0171szerek, \u00edzl\u00e9s szerint<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>Mindent alaposan megmosunk \u00e9s felszeletel\u00fcnk. A sal\u00e1tat\u00e1l alj\u00e1ba rukkol\u00e1t tesz\u00fcnk, ut\u00e1na r\u00e9tegesen rakjuk bele a quino\u00e1t, ubork\u00e1t, avok\u00e1d\u00f3t, citrusokat, sajtot, gr\u00e1n\u00e1talma magjait \u00e9s megsz\u00f3rjuk di\u00f3val. Az \u00f6sszes \u00f6ntethez tartoz\u00f3 hozz\u00e1val\u00f3t belerakjuk a t\u00e1lba \u00e9s j\u00f3l \u00f6sszekeverj\u00fck. V\u00e9g\u00fcl \u00edzl\u00e9s szerint s\u00f3zzuk \u00e9s f\u0171szerezz\u00fck. <strong>Voil\u00e1! T\u00e1lalhatjuk is!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Avokadovy-salat-s-pomelom.png\" alt=\"sal\u00e1ta avok\u00e1d\u00f3val \u00e9s quino\u00e1val\" class=\"wp-image-245298\" title=\"sal\u00e1ta avok\u00e1d\u00f3val \u00e9s quino\u00e1val\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Avokadovy-salat-s-pomelom.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Avokadovy-salat-s-pomelom-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Friss_salata_quinoabol\"><\/span>Friss sal\u00e1ta quino\u00e1b\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<p>\u2022 200g quinoa<\/p>\n\n\n\n<p>\u2022 Avok\u00e1d\u00f3<\/p>\n\n\n\n<p>\u2022 \u00bd friss uborka<\/p>\n\n\n\n<p>\u2022 2 paradicsom<\/p>\n\n\n\n<p>\u2022 2 kisebb r\u00e9pa<\/p>\n\n\n\n<p>\u2022 Citroml\u00e9<\/p>\n\n\n\n<p>\u2022 Bazsalikom<\/p>\n\n\n\n<p>\u2022 S\u00f3 \u00e9s f\u0171szer<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>Quino\u00e1t <strong>megf\u0151zz\u00fck az alap recept szerint <\/strong>(mint a rizst) \u00e9s hagyjuk egy kicsit kih\u0171lni. Felv\u00e1gjuk a z\u00f6lds\u00e9get, a r\u00e9p\u00e1t lereszelj\u00fck, \u00e9s minden hozz\u00e1val\u00f3t \u00f6sszekever\u00fcnk&nbsp; a quinoav\u00e1l. \u00cdzes\u00edtj\u00fck citroml\u00e9vel, frissen felv\u00e1gott bazsalikommal, s\u00f3val \u00e9s f\u0171szerrel. <strong>K\u00e9sz is!&nbsp;<\/strong><\/p>\n\n\n\n<p><em>Megjegyz\u00e9s: <\/em>Term\u00e9szetesen b\u00e1rmit hozz\u00e1adhatunk a sal\u00e1t\u00e1hoz, a fant\u00e1zia hat\u00e1rtalan, de ez a sal\u00e1ta friss \u00e9s k\u00f6nnyen em\u00e9szthet\u0151.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Sviezi-salat-z-quinoi.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245284\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Sviezi-salat-z-quinoi.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Sviezi-salat-z-quinoi-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quinoa_salata_rukkolas_pestoval\"><\/span>Quinoa sal\u00e1ta rukkol\u00e1s pest\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 b\u00f6gre cherry paradicsom<\/li><li>2\/3 b\u00f6gre quinoa<\/li><li>125 g mozzarella light<\/li><li>1 leveses kan\u00e1l ol\u00edvaolaj<\/li><li>kev\u00e9s s\u00f3<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Rukkol\u00e1s pest\u00f3 hozz\u00e1val\u00f3i:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30g rukkola<\/li><li>35g reszelt parmez\u00e1n<\/li><li>25g feny\u0151mag<\/li><li>50 ml ol\u00edvaolaj<\/li><li>Gerezd fokhagyma<\/li><li>Kev\u00e9s s\u00f3<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>El\u0151meleg\u00edtj\u00fck a s\u00fct\u0151t 180 fokra. A paradicsomot egy kicsit belem\u00e1rtjuk az ol\u00edvaolajba, r\u00e1pakoljuk \u0151ket a tepsire \u00e9s enyh\u00e9n megs\u00f3zzuk \u0151ket. 10-15 percig s\u00fctj\u00fck \u0151ket. Addig elkezdj\u00fck f\u0151zni a quino\u00e1t \u00e9s hozz\u00e1l\u00e1tunk a pest\u00f3hoz. A rukkol\u00e1t alaposan megmossuk, sz\u00e1radni hagyjuk \u00e9s min\u00e9l kisebb darabk\u00e1kra v\u00e1gjuk. <strong>\u00d6sszemixelj\u00fck a fokhagym\u00e1val,&nbsp;<\/strong>&nbsp;majd hozz\u00e1adjuk a di\u00f3t \u00e9s \u00fajra \u00f6sszemixelj\u00fck. A v\u00e9g\u00e9n hozz\u00e1adjuk a parmez\u00e1nt, a s\u00f3t \u00e9s az ol\u00edvaolajat. Ezt k\u00f6vet\u0151en a k\u00e9sz quino\u00e1t <strong>\u00f6sszekeverj\u00fck a pest\u00f3val<\/strong> (kb. 2 leveses kan\u00e1l), paradicsommal \u00e9s mozzarell\u00e1val. Hozz\u00e1adhatunk babot \u00e9s m\u00e1s z\u00f6lds\u00e9get is. <strong>K\u00e9sz is! J\u00f3 \u00e9tv\u00e1gyat!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-salat-s-rukolovym-pestom.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245270\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-salat-s-rukolovym-pestom.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-salat-s-rukolovym-pestom-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabbouleh_quinoabol\"><\/span>Tabbouleh quino\u00e1b\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tabbouleh egyszer\u0171, h\u00fasmentes levantin \u00e9tel. Mi a quino\u00e1s v\u00e1ltozatot v\u00e1lasztottuk \u2013 a <strong>glut\u00e9nmentes verzi\u00f3ban <\/strong>\u00e9s soksz\u00edn\u0171 \u00edzben, amelyek gy\u00f6ny\u00f6r\u0171en kieg\u00e9sz\u00edtik egym\u00e1st. Hallal, h\u00fassal vagy tofuval is fogyaszthatjuk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 b\u00f6gre quinoa<\/li><li>2 b\u00f6gre v\u00edz<\/li><li>1 citrom leve<\/li><li>3 leveses kan\u00e1lnyi ol\u00edvaolaj<\/li><li>200g paradicsom<\/li><li>200g sal\u00e1ta (kerti, tavaszi mix&#8230;)<\/li><li>1 uborka<\/li><li>Menta<\/li><li>petrezselyemz\u00f6ld<\/li><li>\u00fajhagyma<\/li><li>1 te\u00e1skan\u00e1lnyi tengeris\u00f3<\/li><li>Kev\u00e9s \u0151r\u00f6lt fekete bors<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck 2 b\u00f6gre v\u00edzben. A megmosott z\u00f6lds\u00e9get<strong> apr\u00f3ra v\u00e1gjuk<\/strong>. A quino\u00e1t \u00f6sszekeverj\u00fck ol\u00edvaolajjal, citroml\u00e9vel, s\u00f3val \u00e9s f\u0171szerrel. A v\u00e9g\u00e9n hozz\u00e1adjuk a z\u00f6lds\u00e9get \u00e9s a f\u0171szereket. Tabboulehet <strong>t\u00e1lalhatjuk melegen, <\/strong>de remek akkor is, ha n\u00e9h\u00e1ny \u00f3r\u00e1ra a h\u0171t\u0151ben \u00e1llni hagyjuk, \u00e9s k\u00e9s\u0151bb t\u00e1laljujk.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Tabbouleh-z-quinoi.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245256\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Tabbouleh-z-quinoi.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Tabbouleh-z-quinoi-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tropusi_quinoas_salata_mangoval\"><\/span>Tr\u00f3pusi quino\u00e1s sal\u00e1ta mang\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyszer\u0171 \u00e9s friss\u00edt\u0151 sal\u00e1ta quino\u00e1b\u00f3l \u00e9s mang\u00f3b\u00f3l, ami a k\u00f6vetkez\u0151kben felsorolt hozz\u00e1val\u00f3kkal <strong>ellen\u00e1lhatatlan.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>80 g quinoa<\/li><li>1 mango<\/li><li>250 g cottage cheese<\/li><li>2 leveses kany\u00e1lnyi m\u00e9z (vagy juharszirup)<\/li><li>2 leveses kan\u00e1lnyi k\u00f3kusz<\/li><li>Mazsola, di\u00f3 (v\u00e1laszthat\u00f3)<\/li><li>\u00bc te\u00e1skan\u00e1lnyi fah\u00e9j<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck, ut\u00e1na lesz\u0171rj\u00fck \u00e9s hagyjuk kih\u0171lni. A mang\u00f3t <strong>apr\u00f3ra v\u00e1gjuk<\/strong> \u00e9s egy t\u00e1lban az \u00f6sszes hozz\u00e1val\u00f3t \u00f6sszekeverj\u00fck. K\u00e9sz is! <strong>Egyszer\u0171, ugye?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Tropicky-quinoovy-salat-s-mangom.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245242\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Tropicky-quinoovy-salat-s-mangom.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Tropicky-quinoovy-salat-s-mangom-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sos_muffinok_quinoaval\"><\/span>S\u00f3s muffinok quino\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">12 db muffinhoz sz\u00fcks\u00e9ges:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>100 g sonka (legal\u00e1bb 85% h\u00fas)<\/li><li>100 g 30 %-os sajt<\/li><li>100 g <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li><li>100 g <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini<\/a><\/li><li>3 toj\u00e1s<\/li><li>egy mar\u00e9knyi petrezselyemz\u00f6ld<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck \u00e9s a marad\u00e9k vizet ki\u00f6ntj\u00fck. A cukkinit \u00e9s a sajtot egy <strong>vastag reszel\u0151n lereszelj\u00fck<\/strong>, a sonk\u00e1t \u00e9s a petrezselymet apr\u00f3 darabokra v\u00e1gjuk. V\u00e9g\u00fcl mindent, a toj\u00e1sokkal egy\u00fctt \u00f6sszekever\u00fcnk egy t\u00e1lban. Muffin s\u00fct\u0151form\u00e1ba \u00f6ntj\u00fck \u00e9s <strong>kb. 30 percen kereszt\u00fcl s\u00fctj\u00fck 200 fokon.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Slane-muffiny-s-quinoou.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245228\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Slane-muffiny-s-quinoou.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Slane-muffiny-s-quinoou-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quinoa_sushi\"><\/span>Quinoa sushi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Im\u00e1dj\u00e1tok a&nbsp;sushit? Pr\u00f3b\u00e1lj\u00e1tok ki eb\u00e9dre, vacsor\u00e1ra, vagy, k\u00e9sz\u00edtsetek nasit a&nbsp;vend\u00e9gek sz\u00e1m\u00e1ra, amelynek sokkal <strong>nagyobb a t\u00e1p\u00e9rt\u00e9ke<\/strong>, mint a&nbsp;hagyom\u00e1nyos, rizsb\u0151l k\u00e9sz\u00fclt sushinak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 tekercshez sz\u00fcks\u00e9ges:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 nagy vagy 4 kisebb sz\u00e1r\u00edtott alga&nbsp;<\/li><li>\u00bd b\u00f6gre nyers quinoa<\/li><li>R\u00e9pa, akov\u00e1k\u00f3, uborka vagy cukkini<\/li><li>Lazac, sonka, sajt szeletelve (v\u00e1laszthat\u00f3)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck \u00e9s a <strong>fel\u00e9t r\u00e1rakjuk az els\u0151 tekercs lapj\u00e1ra. <\/strong>Ha sajtot, sonk\u00e1t vagy lazacot szeretn\u00e9tek haszn\u00e1lni, helyezz\u00e9tek a lapra m\u00e9g a quinoa el\u0151tt. A tetej\u00e9re r\u00e1rakjuk a <strong>felv\u00e1gott z\u00f6lds\u00e9get<\/strong> (v\u00e9kony, hossz\u00fa szeletek) \u00edzl\u00e9s szerint. A lapot \u00f6sszetekerj\u00fck. Ha nem akar egybe maradni, akkor vizezz\u00e9tek be az ujjaitokat \u00e9s \u201eragassz\u00e1tok\u201d \u00f6ssze a tekercset v\u00edzzel. Pr\u00f3b\u00e1lj\u00e1tok meg min\u00e9l feszesebbre tekerni a tekercset. Ezt k\u00f6vet\u0151en v\u00e1gj\u00e1tok fel&nbsp; a tekercset egy <strong>\u00e9les k\u00e9ssel<\/strong>, amit el\u0151tte vizezzetek be. Sz\u00f3jasz\u00f3sszal vagy wasabival t\u00e1lalj\u00e1tok.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-sushi.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245214\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-sushi.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-sushi-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ropogos_sult_muzli_quinoabol\"><\/span>Ropog\u00f3s s\u00fclt m\u00fczli quino\u00e1b\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">5 adaghoz sz\u00fcks\u00e9ges:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 b\u00f6gre zabpehely<\/li><li>\u00bd b\u00f6gre sz\u00e1r\u00edtott hajdina<\/li><li>\u00bc b\u00f6gre sz\u00e1r\u00edtott quinoa<\/li><li>3 leveses kan\u00e1lnyi chia mag<\/li><li>5 leveses kan\u00e1lnyi feh\u00e9rjepor<\/li><li>3-4 leveses kan\u00e1lnyi olvasztott k\u00f3kuszolaj<\/li><li>3 leveses kan\u00e1lnyi almap\u00fcr\u00e9<\/li><li>1-2 leveses kan\u00e1lnyi m\u00e9z<\/li><li>1 leveses kan\u00e1lnyi van\u00edlia kivonat<\/li><li>Mazsola, di\u00f3, k\u00f3kusz (\u00edzl\u00e9s szerint)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>Az \u00f6sszes hozz\u00e1val\u00f3t \u00f6sszekeverj\u00fck egy t\u00e1lban, \u00e9s elkenj\u00fck s\u00fct\u0151pap\u00edrral b\u00e9lelt tepsiben. Ezt k\u00f6vet\u0151en <strong>s\u00fctj\u00fck 35-45 percig 165 fokon<\/strong>, mik\u00f6zben minden 10 percben a m\u00fczlit \u00e1tkeverj\u00fck. Ha nagyon j\u00f3 teljes\u00edtm\u00e9ny\u0171 s\u00fct\u0151t\u00f6k van \u00e9s m\u00e1r kezd odas\u00fclni a m\u00fczli, <strong>vegy\u00e9tek ki 30-35 perc ut\u00e1n. <\/strong>A megs\u00fclt m\u00fczlit hagyj\u00e1tok teljesen kih\u0171lni, t\u00f6rj\u00e9tek darabokra \u00e9s <strong>t\u00e1rolj\u00e1tok lez\u00e1rt dobozban.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Chrumkave-zapekane-musli-z-quinoi.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245200\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Chrumkave-zapekane-musli-z-quinoi.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Chrumkave-zapekane-musli-z-quinoi-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Reggeli_quinoa_chia_maggal\"><\/span>Reggeli quinoa chia maggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 \u00e9s \u00bd b\u00f6gre quinoa<\/li><li>Kev\u00e9s s\u00f3<\/li><li>egy b\u00f6gre mandula<\/li><li>egy b\u00f6gre sz\u00e1r\u00edtott v\u00f6r\u00f6s \u00e1fonya<\/li><li>4 kan\u00e1l <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia mag<\/a><\/li><li>3 kan\u00e1l m\u00e9z<\/li><li>1 kan\u00e1l \u0151r\u00f6lt fah\u00e9j<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p class=\"content-left-first boxinc entry-content\">Addig f\u0151zz\u00fck a quino\u00e1t, ameddig fel nem forr. Ut\u00e1na <strong>j\u00f3l elkeverj\u00fck<\/strong> \u00e9s egy ideig alacsony h\u0151fokon f\u0151zz\u00fck, ameddig fel nem sz\u00edvja mag\u00e1ba a vizet. Ezt k\u00f6vet\u0151en az \u00f6sszes hozz\u00e1val\u00f3t elkeverj\u00fck egy t\u00e1lban \u00e9s hozz\u00e1adjuk a quino\u00e1t. <strong>K\u00e9sz is!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"content-left-first boxinc entry-content\">Ebben a receptben az a j\u00f3, hogy ezt a reggeli quino\u00e1t hosszabb id\u0151re is eltehetj\u00fck. Azut\u00e1n, hogy h\u0171lni hagyjuk, zacsk\u00f3ba rakhatjuk vagy kisebb cs\u00e9sz\u00e9kbe. Ez\u00e1ltal a k\u00e1sa <strong>2-3 napig is el\u00e1ll a h\u0171t\u0151ben <\/strong>\u00e9s a <strong>m\u00e9lyh\u0171t\u0151ben 1-2 h\u00f3napig<\/strong> is. Kiolvaszt\u00e1s ut\u00e1n betakarjuk konyharuh\u00e1val vagy szalv\u00e9t\u00e1val \u00e9s 20 m\u00e1sodpercig meleg\u00edtj\u00fck a mikr\u00f3ban. \u00c1tkeverj\u00fck \u00e9s <strong>ehetj\u00fck is.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Ranajkova-quinoa-s-chia-semienkami.png\" alt=\"\u00cdzletes quinoa receptek\" class=\"wp-image-245018\" title=\"\u00cdzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Ranajkova-quinoa-s-chia-semienkami.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Ranajkova-quinoa-s-chia-semienkami-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Egeszseges_desszert_quinoaval\"><\/span>Eg\u00e9szs\u00e9ges desszert quino\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00bc b\u00f6gre agave szirup (vagy m\u00e9z)<\/li><li>2 kan\u00e1l kaka\u00f3<\/li><li>2 kan\u00e1l k\u00f3kuszpehely<\/li><li>\u00bc b\u00f6gre olvasztott k\u00f3kuszolaj<\/li><li>m\u00e1sf\u00e9l b\u00f6gre <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>J\u00f3l \u00f6sszekeverj\u00fck az \u00f6sszes hozz\u00e1val\u00f3t, quinoa n\u00e9lk\u00fcl, egy nagy t\u00e1lban. Ezt a massz\u00e1t hozz\u00e1adjuk a quino\u00e1hoz \u00e9s \u00f6sszekeverj\u00fck. Kan\u00e1llal ut\u00e1na <strong>muffin s\u00fct\u0151form\u00e1ba adagoljuk<\/strong> vagy csak k\u00e9zzel sz\u00e9p alak\u00fara gy\u00farjuk \u00e9s belerakjuk a t\u00e1lba. K\u00f3kuszpelyhekkel d\u00edsz\u00edtj\u00fck \u00e9s h\u0171lni hagyjuk. <strong>Voil\u00e1!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Zdravy-dezert-s-quinoou.png\" alt=\"\u00cdzletes es egeszseges quinoa receptek\" class=\"wp-image-245186\" title=\"\u00cdzletes es egeszseges quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Zdravy-dezert-s-quinoou.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Zdravy-dezert-s-quinoou-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Csokis_quinoa_szelet\"><\/span>Csokis quinoa szelet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/2 b\u00f6gre megf\u0151z\u00f6tt (ne legyen ragacsos) quinoa<\/li><li>1\/3 b\u00f6gre pehely vagy felv\u00e1gott mandula<\/li><li>2 kan\u00e1l olvasztott k\u00f3kuszolaj<\/li><li>1\/8 kan\u00e1l s\u00f3<\/li><li>\u00bc kan\u00e1l cayenne-i bors (v\u00e1laszthat\u00f3)<\/li><li>2 kan\u00e1l olvasztott csokol\u00e1d\u00e9 chipsz vagy \u00e9tcsoki<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"39064,69670,96454,108301,108676\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p><strong>G\u0151z\u00f6n<\/strong> elolvasztjuk a csokit vagy a csokis chipszet. Majd hozz\u00e1adjuk az \u00f6sszes hozz\u00e1val\u00f3t \u00e9s alacsony h\u0151fokon f\u0151zz\u00fck. \u00c1lland\u00f3an keverj\u00fck, am\u00edg minden j\u00f3l \u00f6ssze nem kever\u0151dik. \u00cdgy folytatjuk <strong>m\u00e9g 3-5 percig<\/strong>, de odafigyel\u00fcnk arra, hogy ne \u00e9gjen oda a csoki.<\/p>\n\n\n\n<p>A&nbsp;csokol\u00e1d\u00e9s-quino\u00e1s mixet levessz\u00fck a&nbsp;t\u0171zr\u0151l, \u00e9s sz\u00e9pen, egyenletesen elkenj\u00fck a&nbsp;s\u00fct\u0151pap\u00edron. <strong>30-60 percre h\u0171v\u00f6s helyre<\/strong> rakjuk, am\u00edg meg nem kem\u00e9nyedik egy kicsit. Ezut\u00e1n \u00e9les k\u00e9ssel egyenes szeletekre v\u00e1gjuk. Val\u00f3sz\u00edn\u0171leg <strong>6 szelet<\/strong> fog kij\u00f6nni ebb\u0151l a&nbsp;massz\u00e1b\u00f3l. L\u00e9gmentes ed\u00e9nyben tartjuk a&nbsp;h\u0171t\u0151ben.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Cokoladove-quinoa-tycinky.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245172\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Cokoladove-quinoa-tycinky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Cokoladove-quinoa-tycinky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Superfood_quinoa_szelet\"><\/span>Superfood quinoa szelet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k 8 darabhoz:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 ban\u00e1n<\/li><li>3 leveses kan\u00e1lnyi <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia mag<\/a><\/li><li>2 leveses kan\u00e1lnyi \u0151r\u00f6lt lenmag<\/li><li>\u00bd mar\u00e9k mandulaliszt (vagy \u00f6sszemixelt mandula)<\/li><li>\u00bd mar\u00e9k k\u00f3kusz<\/li><li>\u00bd mar\u00e9k mandula (darabokra v\u00e1gva)<\/li><li>2 leveses kan\u00e1lnyi m\u00e9z\/agave\/juharszirup<\/li><li>\u00be mar\u00e9k quinoa (sz\u00e1raz)<\/li><li>\u00be mar\u00e9k kesu (darabokra v\u00e1gva)<\/li><li>1 kan\u00e1l fah\u00e9j<\/li><li>Mazsola, v\u00f6r\u00f6s \u00e1fonya (v\u00e1laszthat\u00f3)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quinoat megf\u0151zz\u00fck. Ezt k\u00f6vet\u0151en a ban\u00e1nt <strong>vill\u00e1val sz\u00e9tnyomjuk<\/strong> k\u00e1s\u00e1sra, vagy turmixg\u00e9pben \u00f6sszeturmixoljuk. <strong>Hozz\u00e1adjuk a t\u00f6bbi hozz\u00e1val\u00f3t is<\/strong>, bele\u00e9rtve a megf\u0151z\u00f6tt quino\u00e1t. J\u00f3l elkeverj\u00fck. A massz\u00e1t j\u00f3l belenyomjuk az <strong>\u00e1ltalunk kiv\u00e1lasztott form\u00e1ba<\/strong>, att\u0151l f\u00fcgg\u0151en, milyen vastag \u00e9s nagy szeleteket akarunk. Ha a t\u00e9szta r\u00e1ragad a form\u00e1ra, b\u00e9lelj\u00e9tek ki s\u00fct\u0151pap\u00edrral. A form\u00e1t tegy\u00e9tek be <strong>egy \u00e9jszak\u00e1ra a h\u0171t\u0151be, <\/strong>hogy a t\u00e9szta j\u00f3l \u00f6ssze\u00e1lljon \u00e9s reggel szeleteket v\u00e1gjon bel\u0151le. Ha jobban szereti a s\u00fct\u00f6tt szeleteket, akkor meg is s\u00fctheti \u0151ket.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Superfood-quinoa-tycinky.png\" alt=\"\u00cdzletes \u00e9s eg\u00e9szs\u00e9ges quinoa receptek\" class=\"wp-image-245158\" title=\"\u00cdzletes \u00e9s eg\u00e9szs\u00e9ges quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Superfood-quinoa-tycinky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Superfood-quinoa-tycinky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaves-kakaos_quinoa\"><\/span>K\u00e1v\u00e9s-kaka\u00f3s quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2 adaghoz sz\u00fcks\u00e9ges hozz\u00e1val\u00f3k:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00bd b\u00f6gre quinoa<\/li><li>2 b\u00f6gre tej<\/li><li>40 g datolya vagy 3 leveses kan\u00e1lnyi m\u00e9z<\/li><li>1 kan\u00e1l \u0151r\u00f6lt k\u00e1v\u00e9<\/li><li>2 kan\u00e1l kaka\u00f3<\/li><li>2 leveses kan\u00e1lnyi <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia mag<\/a> (v\u00e1laszthat\u00f3)<\/li><li>Joghurt \u00e9s gy\u00fcm\u00f6lcs a d\u00edsz\u00edt\u00e9shez<\/li><\/ul>\n\n\n\n<p>Megjegyz\u00e9s: Ha nem haszn\u00e1ltok chia magot, akkor csak 1 b\u00f6gre tej sz\u00fcks\u00e9ges.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>Egy kis faz\u00e9kban \u00f6sszekeverj\u00fck a&nbsp; <strong>sz\u00e1raz quino\u00e1t, kaka\u00f3t, chia magot \u00e9s a k\u00e1v\u00e9t.<\/strong> Ezt a massz\u00e1t le\u00f6ntj\u00fck tejjel \u00e9s hozz\u00e1adunk apr\u00f3ra v\u00e1gott datoly\u00e1t \u00e9s m\u00e9zet. Ezt k\u00f6vet\u0151en a massz\u00e1t felforraljuk, \u00e9s nem felejtj\u00fck el addig keverni, am\u00edg a quinoa \u00e9s a chia magok fel nem sz\u00edvj\u00e1k majdnem az \u00f6sszes folyad\u00e9kot. A v\u00e9gs\u0151 konzisztencia <strong>pudingra kellene, hogy eml\u00e9keztessen. <\/strong>A k\u00e9sz quino\u00e1t t\u00e1lakba vagy poharakba tessz\u00fck, <strong>le\u00f6ntj\u00fck joghurttal, megsz\u00f3rjuk gy\u00fcm\u00f6lccsel<\/strong>, \u00e9s melegen vagy hidegen t\u00e1laljuk.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Kavovo-kakaova-quinoa.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245144\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Kavovo-kakaova-quinoa.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Kavovo-kakaova-quinoa-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quinoa_szeletek\"><\/span>Quinoa szeletek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 kan\u00e1l m\u00e9z (vagy juharszirup)<\/li><li>\u00bd b\u00f6gre mandulavaj<\/li><li>\u00bd b\u00f6gre sz\u00e1raz quinoa<\/li><li>\u00bd b\u00f6gre <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia mag<\/a><\/li><li>2 kan\u00e1l lenmag<\/li><li>\u00bc kan\u00e1l s\u00f3<\/li><li>1 kan\u00e1l fah\u00e9j<\/li><li>1 kan\u00e1l kardamom<\/li><li>1 b\u00f6gre zabpehely<\/li><li>\u00bd b\u00f6gre nyers mandula, vastagra v\u00e1gva<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>El\u0151meleg\u00edtj\u00fck a s\u00fct\u0151t 180 fokra. Egy nagy t\u00e1lban \u00f6sszekeverj\u00fck a quino\u00e1t, a chia magot, a lenmagot, a zabpelyhet, fah\u00e9jt, s\u00f3t, kardamomt \u00e9s a felv\u00e1gott mandul\u00e1t. <strong>J\u00f3l \u00e1tkeverj\u00fck. <\/strong>Egy kis t\u00e1lban \u00f6sszekeverj\u00fck a mandulavajat \u00e9s a m\u00e9zet vagy a juharszirupot. Keverj\u00fck, keverj\u00fck \u00e9s ut\u00e1na ezt a massz\u00e1t <strong>egy percre a mikrohull\u00e1m\u00fa s\u00fct\u0151be helyezz\u00fck, <\/strong>hogy j\u00f3l elolvadjon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ut\u00e1na belekeverj\u00fck a vizes hozz\u00e1val\u00f3kat a sz\u00e1razakba. Ha nagyon szil\u00e1rd t\u00f6meg j\u00f6n l\u00e9tre, akkor saj\u00e1t k\u00e9zzel keverj\u00fck. Ut\u00e1na ezt a massz\u00e1t s\u00fct\u0151pap\u00edrral b\u00e9lelt s\u00fct\u0151t\u00e1lba (mi 8&#215;8 \u00fcveget haszn\u00e1ltunk) vagy &nbsp;tepsibe helyezz\u00fck \u00fagy, hogy <strong>egyenletes r\u00e9teg<\/strong> j\u00f6jj\u00f6n l\u00e9tre. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6zeps\u0151 szinten s\u00fctj\u00fck a s\u00fct\u0151ben <strong>kb. 15 percig<\/strong>, ut\u00e1na kivessz\u00fck \u00e9s h\u0171lni hagyjuk. Hogy k\u00e9s\u0151bb egyszer\u0171bb legyen, a majdnem k\u00e9sz szeleteinket kivehetj\u00fck s\u00fct\u0151pap\u00edrral egy\u00fctt a konyhaasztalra. Ut\u00e1na \u00e9les k\u00e9ssel felv\u00e1gjuk <strong>4 f\u00fcgg\u0151leges \u00e9s 4 v\u00edzszintes szeletre<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-tycinky.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245130\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-tycinky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-tycinky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyumolcsos_tejkasa\"><\/span>Gy\u00fcm\u00f6lcs\u00f6s tejk\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00bd b\u00f6gre m\u00e1lna, eper vagy \u00e1fonya<\/li><li>1\/3 b\u00f6gre apr\u00f3ra dar\u00e1lt zabpehely<\/li><li>\u00bc b\u00f6gre b\u00f6gre quinoa<\/li><li>\u00be b\u00f6gre tej (ak\u00e1rmilyen)<\/li><li>\u00be b\u00f6gre v\u00edz<\/li><li>\u00bd leveses kan\u00e1lnyi k\u00f3kuszolaj<\/li><li>\u00bd kan\u00e1l fah\u00e9j<\/li><li>\u00bd kan\u00e1l bourbon van\u00edlia<\/li><li>\u00c9des\u00edt\u0151 \u00edzl\u00e9s szerint (stevia, agave, m\u00e9z)<\/li><li>Kev\u00e9s s\u00f3<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r a serpeny\u0151n elolvasztjuk a m\u00e9zet, \u00e9s azon megpir\u00edtj\u00fck a zabpelyhet \u00e9s a quino\u00e1t. Ut\u00e1na hozz\u00e1adjuk a tejet, vizet, fah\u00e9jt, m\u00e9zet, van\u00edli\u00e1t, a kev\u00e9ske s\u00f3t \u00e9s <strong>forral\u00e1sig f\u0151zz\u00fck. &nbsp;<\/strong>A t\u00fczet enyh\u00e9bbre rakjuk \u00e9s \u00e1lland\u00f3 kever\u00e9s mellett f\u0151zz\u00fck, am\u00edg a quinoa meg nem puhul. Ez <strong>kb. 20-25 perc.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00e1sa k\u00e9sz van, sz\u00f3val&nbsp;<strong>d\u00edsz\u00edthetj\u00fck gy\u00fcm\u00f6lccsel<\/strong> vagy le\u00f6nthetj\u00fck gy\u00fcm\u00f6lcssziruppal. Ezt \u00fagy k\u00e9sz\u00edthetj\u00fck el, hogy a m\u00e1ln\u00e1t megf\u0151zz\u00fck m\u00e9zzel \u00e9s egy kis v\u00edzzel. <strong>J\u00f3 \u00e9tv\u00e1gyat!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Mliecna-kasa-s-ovocim.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245116\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Mliecna-kasa-s-ovocim.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Mliecna-kasa-s-ovocim-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Guinoa_puding_gyumolccsel\"><\/span>Guinoa puding gy\u00fcm\u00f6lccsel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha a&nbsp; pudingporok m\u00e1r unalmasak, k\u00e9sz\u00edts\u00e9tek el a saj\u00e1t \u00edzletes, \u00e9s legf\u0151k\u00e9ppen <strong>eg\u00e9szs\u00e9ges pudingot quino\u00e1val.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>0,5 l k\u00f3kusztej<\/li><li>150 g quinoa<\/li><li>Juharszirup vagy m\u00e9z, \u00edzl\u00e9s szerint<\/li><li>M\u00e1k<\/li><li>Di\u00f3<\/li><li>Gy\u00fcm\u00f6lcs (m\u00e1lna,eper, \u00e1fonya&#8230;)<\/li><li>N\u00e9h\u00e1ny mentalev\u00e9l<\/li><li>Limel\u00e9<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A k\u00f3kusztejet bele\u00f6ntj\u00fck a faz\u00e9kba, hozz\u00e1adjuk a quino\u00e1t, juharszirupot, m\u00e1kot, di\u00f3t \u00e9s enyhe <strong>bes\u0171r\u0171s\u00f6d\u00e9sig f\u0151zz\u00fck<\/strong>. <strong>A puding meg is sz\u00fcletett!<\/strong> Most m\u00e1r csak bele\u00f6ntj\u00fck az el\u0151re elk\u00e9sz\u00edtett t\u00e1lk\u00e1kba vagy poharakba. Ezt k\u00f6vet\u0151en \u00f6sszeturmixoljuk a gy\u00fcm\u00f6lcs\u00f6t a k\u00f3kusztej s\u0171r\u0171bb r\u00e9sz\u00e9vel, \u00edzes\u00edtj\u00fck ment\u00e1val \u00e9s limel\u00e9vel. Az \u00f6sszeturmixolt kever\u00e9ket r\u00e1\u00f6ntj\u00fck a pudingra \u00e9s <strong>d\u00edsz\u00edthetj\u00fck m\u00e9g friss gy\u00fcm\u00f6lccsel<\/strong> vagy mandula \u00e9s csoki darabk\u00e1kkal.<\/p>\n\n\n\n<p>Megjegyz\u00e9s: Ezt a receptet a gy\u00fcm\u00f6lcs \u00f6sszemixel\u00e9se n\u00e9lk\u00fcl is elk\u00e9sz\u00edthetitek.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-puding-s-ovocim.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245102\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-puding-s-ovocim.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoa-puding-s-ovocim-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Feherjes_quinoa_puding\"><\/span>Feh\u00e9rj\u00e9s quinoa puding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 b\u00f6gre quinoa<\/li><li>400 ml kokosov\u00e9ho mlieka<\/li><li>1 kan\u00e1l juharszirup vagy m\u00e9z<\/li><li>1 adag feh\u00e9rje, alkalmas pl. a <a href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">True Whey<\/a><\/li><li>2 kan\u00e1l kaka\u00f3<\/li><li>\u00bc b\u00f6gre k\u00f3kuszpehely<\/li><li>\u00c9tcsoki \u00edzl\u00e9s szerint<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>\u00d6sszekeverj\u00fck a quino\u00e1t, k\u00f3kusztejet \u00e9s a juharszirupot egy k\u00f6zepesen nagy faz\u00e9kban. K\u00f6zepes l\u00e1ngon f\u0151zz\u00fck a forral\u00e1sig. Ezut\u00e1n a legkisebb l\u00e1ngon <strong>f\u0151zz\u00fck m\u00e9g 20-30 percig<\/strong>, am\u00edg be nem s\u0171r\u0171s\u00f6dik a quinoa. Belekeverj\u00fck a <strong>feh\u00e9rjeport \u00e9s a kaka\u00f3t<\/strong>.<br>K\u00f3kuszpehellyel \u00e9s csokival t\u00e1laljuk.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Proteinovy-quinoa-puding.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245088\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Proteinovy-quinoa-puding.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Proteinovy-quinoa-puding-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyors_feherjes_puding_granatalmaval\"><\/span>Gyors feh\u00e9rj\u00e9s puding gr\u00e1n\u00e1talm\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k 4 adaghoz:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>120 g <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a><\/li><li>1 kan\u00e1l chia mag<\/li><li>1 kan\u00e1l k\u00f3kusz<\/li><li>20 g <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjepor<\/a><\/li><li>Gy\u00fcm\u00f6lcs &#8211; gr\u00e1n\u00e1talma vagy m\u00e1s<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck \u00e9s ut\u00e1na hozz\u00e1adjuk a chia magot, k\u00f3kuszt \u00e9s <strong>feh\u00e9rj\u00e9vel \u00e9des\u00edtj\u00fck.<\/strong> A kever\u00e9ket poharakba \u00f6ntj\u00fck \u00e9s gy\u00fcm\u00f6lccsel d\u00edsz\u00edtj\u00fck, vagy form\u00e1kba \u00e9s kih\u0171l\u00e9s ut\u00e1n kibillentj\u00fck a&nbsp;form\u00e1kb\u00f3l \u00e9s gy\u00fcm\u00f6lccsel d\u00edsz\u00edtj\u00fck. Ezut\u00e1n \u00e9lvezhetj\u00fck az <strong>\u00edzletes \u00e9lm\u00e9nyt reggelire vagy desszertnek.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Rychly-proteinovy-puding-s-granatovym-jablckom.png\" alt=\"\u00cdzletes \u00e9s eg\u00e9szs\u00e9ges quinoa receptek\" class=\"wp-image-245074\" title=\"\u00cdzletes \u00e9s eg\u00e9szs\u00e9ges quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Rychly-proteinovy-puding-s-granatovym-jablckom.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Rychly-proteinovy-puding-s-granatovym-jablckom-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quinoas_kasa_reggelire\"><\/span>Quino\u00e1s k\u00e1sa reggelire<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2 adaghoz sz\u00fcks\u00e9ges hozz\u00e1val\u00f3k:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00bd b\u00f6gre quinoa<\/li><li>1 b\u00f6gre mandulatej (vagy m\u00e1s tej)<\/li><li>1 b\u00f6gre m\u00e1lna (eper vagy \u00e1fonya)<\/li><li>\u00bd b\u00f6gre mandula szeletek<\/li><li>Fah\u00e9j (\u00edzl\u00e9s szerint)<\/li><li>Ban\u00e1n (v\u00e1laszthat\u00f3)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t \u00e1tmossuk \u00e9s a mandulatejjel egy\u00fctt megf\u0151zz\u00fck. Ha felforr, akkor a t\u00fczet enyh\u00e9bbre rakjuk \u00e9s n\u00e9hai kever\u00e9s mellett <strong>m\u00e9g 10 percig f\u0151zz\u00fck<\/strong>, vagy addig, am\u00edg a quinoa fel nem sz\u00edvja a mandulatejet. Hozz\u00e1adjuk az \u00f6sszes tov\u00e1bbi hozz\u00e1val\u00f3t \u00e9s elkeverj\u00fck. <strong>Egyszer\u0171, ugye? <\/strong>A reggeli k\u00e1s\u00e1t gy\u00fcm\u00f6lccsel \u00edzes\u00edthetj\u00fck.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Quinoova-kasa-na-ranajky.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245060\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoova-kasa-na-ranajky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Quinoova-kasa-na-ranajky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaniliapuding_quinoaval\"><\/span>Van\u00edliapuding quino\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 b\u00f6gre mandulatej<\/li><li>\u00bd b\u00f6gre f\u0151z\u00f6tt quinoa<\/li><li>4 kan\u00e1l chia mag<\/li><li>2 kan\u00e1l juharszirup<\/li><li>\u00bc kan\u00e1l mandula kivonat<\/li><li>\u00bc kan\u00e1l van\u00edlia kivonat<\/li><li>Stevia \u00edzl\u00e9s szerint (v\u00e1laszthat\u00f3)<\/li><li>Mandula d\u00edsz\u00edt\u00e9shez (v\u00e1laszthat\u00f3)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>Minden hozz\u00e1val\u00f3t k\u00e9t poh\u00e1rba v\u00e1lasztunk sz\u00e9t \u00e9s <strong>j\u00f3l \u00f6sszekeverj\u00fck<\/strong>. Ezt k\u00f6vet\u0151en a h\u0171t\u0151be rakjuk egy \u00e9jszak\u00e1ra, \u00e9s reggelire m\u00e1r ki is \u00e9lvezhetj\u00fck az \u00edzletes van\u00edli\u00e1spudingot, amelyket fogyaszt\u00e1s el\u0151tt mandul\u00e1val d\u00edsz\u00edt\u00fcnk. <strong>Nyami!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Vanilkovy-puding-s-quinoou.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245046\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Vanilkovy-puding-s-quinoou.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Vanilkovy-puding-s-quinoou-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kortes_kasa_malnaval\"><\/span>K\u00f6rt\u00e9s k\u00e1sa m\u00e1ln\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>250 g quinoa<\/li><li>150 ml mandulatej (vagy m\u00e1s tej)<\/li><li>1-2 kan\u00e1l agave szirup vagy m\u00e9z<\/li><li>1 k\u00f6rte<\/li><li>Mar\u00e9knyi m\u00e1lna (friss vagy fagyasztott)<\/li><li>\u00bc kan\u00e1l maca por (v\u00e1laszthat\u00f3)<\/li><li>K\u00f3kusz d\u00edsz\u00edt\u00e9shez<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>A quino\u00e1t megf\u0151zz\u00fck v\u00edzben, ut\u00e1na hozz\u00e1adunk mandulatejet \u00e9s forral\u00e1sig f\u0151zz\u00fck. A t\u00fczet lejjebb vissz\u00fck \u00e9s <strong>m\u00e9g 15 percig f\u0151zz\u00fck<\/strong>, vagy ameddig rendesen meg nem puhul. A k\u00f6rt\u00e9t apr\u00f3 darabokra v\u00e1gjuk \u00e9s a fel\u00e9t hozz\u00e1adjuk a k\u00e1s\u00e1hoz. \u00cdzl\u00e9s szerint agave sziruppal vagy m\u00e9zzel \u00e9des\u00edtj\u00fck. Tov\u00e1bbi 3-5 percig f\u0151zz\u00fck. A k\u00e1s\u00e1t poharakban vagy kis t\u00e1lk\u00e1kban t\u00e1laljuk <strong>friss m\u00e1ln\u00e1val, k\u00f6rt\u00e9vel \u00e9s k\u00f3kuszal a tetej\u00e9n.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/03\/Hruskova-kasa-s-malinami.png\" alt=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" class=\"wp-image-245032\" title=\"Eg\u00e9szs\u00e9ges \u00e9s \u00edzletes quinoa receptek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Hruskova-kasa-s-malinami.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/03\/Hruskova-kasa-s-malinami-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Melyik a kedvenc receptetek ezek k\u00f6z\u00fcl? Ossz\u00e1tok meg vel\u00fcnk hozz\u00e1sz\u00f3l\u00e1sban vagy \u00edrjatok, melyik a kedvenc quinoa fitness receptetek. Ha tetszett a cikk,&nbsp;<strong>t\u00e1mogass\u00e1tok egy megoszt\u00e1ssal.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p> A quinoa egy szuper\u00e9lelmiszer \u00e9s komplett feh\u00e9rjeforr\u00e1s, amely mind a 9 esszenci\u00e1lis aminosavat tartalmazza. N\u00e9zz\u00e9tek meg a fitness recepteket quino\u00e1val. <\/p>\n","protected":false},"author":25,"featured_media":151438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8461,8463,8465,84],"tags":[9152,8154,8298,9289,8250,8089,8138,6900,9167,9244,9104,7164,7176,8234,8170,8276,9137],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-270186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-desszertek","8":"category-reggelik","9":"category-salatak","10":"category-receptek","11":"tag-afonya","12":"tag-alma","13":"tag-feta-sajt","14":"tag-kokusztej","15":"tag-kuszkusz","16":"tag-lazac","17":"tag-malna","18":"tag-muffinok","19":"tag-narancs","20":"tag-paradicsom","21":"tag-pekandio","22":"tag-puding-hu","23":"tag-quinoa-hu","24":"tag-rizs","25":"tag-sargarepa","26":"tag-tofu-hu","27":"tag-tojas","28":"h-entry","29":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness receptek quino\u00e1val, a csoda \u00e9lelmiszerrel - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A quinoa egy szuper\u00e9lelmiszer \u00e9s komplett feh\u00e9rjeforr\u00e1s, amely mind a 9 esszenci\u00e1lis aminosavat tartalmazza. 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