{"id":271152,"date":"2017-06-15T14:25:00","date_gmt":"2017-06-15T12:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=271152"},"modified":"2023-09-08T08:59:39","modified_gmt":"2023-09-08T06:59:39","slug":"quinoa-retete-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/quinoa-retete-fitness\/","title":{"rendered":"Quinoa: Re\u021bete fitness cu ajutorul acestui aliment miraculos"},"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.ro\/blog\/quinoa-retete-fitness\/#Salata_de_avocado_cu_pomelo\" title=\"Salat\u0103 de avocado cu pomelo\">Salat\u0103 de avocado cu pomelo<\/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.ro\/blog\/quinoa-retete-fitness\/#Salata_proaspata_cu_quinoa\" title=\"Salat\u0103 proasp\u0103t\u0103 cu quinoa\">Salat\u0103 proasp\u0103t\u0103 cu quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Salata_cu_quinoa_si_pesto_de_rucola\" title=\"Salat\u0103 cu quinoa \u0219i pesto de rucola\">Salat\u0103 cu quinoa \u0219i pesto de rucola<\/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.ro\/blog\/quinoa-retete-fitness\/#Tabbouleh_din_quinoa\" title=\"Tabbouleh din quinoa\">Tabbouleh din quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Salata_tropicala_cu_quinoa_si_mango\" title=\"Salat\u0103 tropical\u0103 cu quinoa \u0219i mango\">Salat\u0103 tropical\u0103 cu quinoa \u0219i mango<\/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.ro\/blog\/quinoa-retete-fitness\/#Muffine_sarate_cu_quinoa\" title=\"Muffine s\u0103rate cu quinoa\">Muffine s\u0103rate cu quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#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.ro\/blog\/quinoa-retete-fitness\/#Musli_crocant_si_prajit_din_quinoa\" title=\"Musli crocant \u0219i pr\u0103jit din quinoa\">Musli crocant \u0219i pr\u0103jit din quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Mic_dejun_cu_quinoa_si_seminte_de_chia\" title=\"Mic dejun cu quinoa \u0219i semin\u021be de chia\">Mic dejun cu quinoa \u0219i semin\u021be de chia<\/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.ro\/blog\/quinoa-retete-fitness\/#Desert_sanatos_cu_quinoa\" title=\"Desert s\u0103n\u0103tos cu quinoa\">Desert s\u0103n\u0103tos cu quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Batoane_de_ciocolata_si_quinoa\" title=\"Batoane de ciocolat\u0103 \u0219i quinoa\">Batoane de ciocolat\u0103 \u0219i quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Batoane_superfood_cu_quinoa\" title=\"Batoane superfood cu quinoa\">Batoane superfood cu quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Quinoa_cu_cafea_si_cacao\" title=\"Quinoa cu cafea \u0219i cacao\">Quinoa cu cafea \u0219i cacao<\/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.ro\/blog\/quinoa-retete-fitness\/#Batoane_cu_Quinoa\" title=\"Batoane cu&nbsp;Quinoa\">Batoane cu&nbsp;Quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Fulgi_de_ovaz_cu_lapte_si_fructe\" title=\"Fulgi de ov\u0103z cu lapte \u0219i fructe\">Fulgi de ov\u0103z cu lapte \u0219i fructe<\/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.ro\/blog\/quinoa-retete-fitness\/#Quinoa_puding_cu_fructe\" title=\"Quinoa puding cu fructe\">Quinoa puding cu fructe<\/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.ro\/blog\/quinoa-retete-fitness\/#Quinoa_puding_cu_proteine\" title=\"Quinoa puding cu proteine\">Quinoa puding cu proteine<\/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.ro\/blog\/quinoa-retete-fitness\/#Budinca_rapida_proteica_si_cu_rodii\" title=\"Budinc\u0103 rapid\u0103 proteic\u0103 \u0219i cu rodii\">Budinc\u0103 rapid\u0103 proteic\u0103 \u0219i cu rodii<\/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.ro\/blog\/quinoa-retete-fitness\/#Cas_cu_quinoa_pentru_micul_dejun\" title=\"Ca\u0219 cu quinoa pentru micul dejun\">Ca\u0219 cu quinoa pentru micul dejun<\/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.ro\/blog\/quinoa-retete-fitness\/#Puding_cu_vanile_si_quinoa\" title=\"Puding cu vanile \u0219i quinoa\">Puding cu vanile \u0219i quinoa<\/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.ro\/blog\/quinoa-retete-fitness\/#Cas_cu_pere_si_zmeura\" title=\"Ca\u0219 cu pere \u0219i zmeur\u0103\">Ca\u0219 cu pere \u0219i zmeur\u0103<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Quinoa este un aliment originar vechi din Bolivia, av\u00e2nd denumirea de <em>\u201esuperfood\u201c<\/em>, datorit\u0103 beneficiilor sale pentru s\u0103n\u0103tate. Este ideal\u0103 pentru toat\u0103 lumea, <strong>de la vegani, vegetarieni p\u00e2n\u0103 la persoanele cu intoleran\u021b\u0103 la gluten<\/strong> \u0219i chiar celor cu stomacul sensibil. Asta pentru c\u0103 este <strong>u\u0219or de digerat<\/strong> \u0219i nu \u00eempov\u0103reaz\u0103 sistemul digestiv. \u00cen plus, este u\u0219or de preparat, este universal\u0103, astfel \u00eenc\u00e2t acesta poate fi folosit\u0103 pentru dulce sau s\u0103rat \u0219i chiar la pre\u021buri accesibile. <strong>Miracol!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quinoa este o s\u0103m\u00e2n\u021b\u0103, cu pseudocereal\u0103, un super aliment \u0219i o surs\u0103 complet\u0103 de proteine cu cel mai mare con\u021binut de aminoacizi. Acesta con\u021bine <strong>to\u021bi cei 9 aminoacizi esen\u021biali<\/strong>, ceea ce este o raritate. Ace\u0219ti aminoacizi sunt importan\u021bi pentru organism, deoarece corpul nu reu\u0219e\u0219te s\u0103 le produc\u0103 singur \u0219i are nevoie de primirea lor prin alimenta\u021bie \u0219i asta nu e simplu. Gr\u00e2ul, orezul \u0219i alte cereale <strong>sunt lipsite de unul sau mai mul\u021bi<\/strong> aminoacizi esen\u021biali, dar <a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" aria-label=\"quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> \u00eei are pe to\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, con\u021bine <strong>enzime, vitamine, minerale, <\/strong><a href=\"https:\/\/gymbeam.ro\/acizi-grasi-omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acizi gra\u0219i omega 3<\/a><strong>, antioxidan\u021bi \u0219i fibre<\/strong>. Este plin\u0103 de proteine de calitate, potasiu, magneziu, fier \u0219i vitamina B. De asemenea este bogat\u0103 \u00een mangan, <a href=\"https:\/\/gymbeam.ro\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptofan<\/a> \u0219i fosfor. Toate acestea ar trebui s\u0103 fac\u0103 parte dintr-o alimenta\u021bie s\u0103n\u0103toas\u0103. Comparativ cu alte cereale, <strong>quinoa este o surs\u0103 mai buna de calciu \u0219i proteine. Are un efect anti-inflamator<\/strong>, are un impact pozitiv asupra inimii \u0219i vaselor de s\u00e2nge. <strong>Dar cum o preg\u0103ti\u021bi?<\/strong> Vizualiza\u021bi mai jos re\u021bete delicioase \u0219i s\u0103n\u0103toase din quinoa.<\/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=\"re\u021bete fitness cu quinoa\" class=\"wp-image-245312\" title=\"re\u021bete fitness cu quinoa\" 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\">Cum s\u0103 gati\u021bi Quinoa: re\u021beta de baz\u0103<\/h3>\n\n\n\n<p>Quinoa este o alternativ\u0103 ideal\u0103 pentru orez, paste, cuscus, fulgii de ov\u0103z sau alte cereale. Se preg\u0103te\u0219te<strong> la fel de u\u0219or precum orezul.<\/strong> O fierbe\u021bi \u00een ap\u0103 la aceea\u0219i rat\u0103 ca \u0219i orezul: <strong>o can\u0103 de quinoa la dou\u0103 c\u0103ni de ap\u0103<\/strong> sau bulion. Odat\u0103 ce apa \u00eencepe s\u0103 fiarb\u0103, ad\u0103uga\u021bi quioa \u0219i pute\u021bi ad\u0103uga un pic de sare \u0219i ulei de m\u0103sline. <strong>Fierbe\u021bi la foc mic aproximativ 15-20 de minute,<\/strong> amesteca\u021bi \u0219i va fi gata!<\/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=\"Salata_de_avocado_cu_pomelo\"><\/span>Salat\u0103 de avocado cu pomelo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 pachet de rucola<\/li><li>pu\u021bin\u0103 salat\u0103<\/li><li>1\/2 de pomelo<\/li><li>1 portocal\u0103<\/li><li>1 avocado<\/li><li>1 castravete<\/li><li>1\/3 de can\u0103 cu br\u00e2nz\u0103 feta<\/li><li>1\/3 de can\u0103 de nuci pecan sau alt fel de nuci, t\u0103iate mari<\/li><li>1 can\u0103 de quinoa fiart\u0103<\/li><li>1\/2 can\u0103 de semin\u021be de rodie<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">dressing:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>sucul dintr-o l\u0103m\u00e2ie<\/li><li>3 linguri\u021be cu ulei de m\u0103sline<\/li><li>3 linguri\u021be cu o\u021bet de cidru<\/li><li>1 linguri\u021b\u0103 cu mu\u0219tar de dijon<\/li><li>sare \u0219i piper, dup\u0103 gust<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Pe toate le sp\u0103la\u021bi \u0219i le t\u0103ia\u021bi. \u00cen partea de jos a castronului cu salat\u0103 pune\u021bi rucola, apoi un strat de quinoa, castrave\u021bi, avocado, fructe citrice, br\u00e2nz\u0103, semin\u021be de rodie \u0219i se presar\u0103 cu nuci. Toate ingredientele se ad\u0103ug\u0103 \u00een castron \u0219i se amestec\u0103 bine. \u00cen cele din urm\u0103, ad\u0103ug\u0103m sare \u0219i piper dup\u0103 gust. <strong>Voila! Putem servi!<\/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=\"salat\u0103 de quinoa salat\u0103 cu avocado \u0219i quinoa\" class=\"wp-image-245298\" title=\"salat\u0103 de quinoa salat\u0103 cu avocado \u0219i quinoa\" 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=\"Salata_proaspata_cu_quinoa\"><\/span>Salat\u0103 proasp\u0103t\u0103 cu quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<p>\u2022 200 g quinoa<br>\u2022 avocado<br>\u2022 1\/2 castravete proasp\u0103t<br>\u2022 2 ro\u0219ii<br>\u2022 2 morcovi mai mici<br>\u2022 suc de l\u0103m\u00e2ie<br>\u2022 busuioc<br>\u2022 sare \u0219i piper<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa <strong>o g\u0103tim dup\u0103 instruc\u021biuni<\/strong> (ca \u0219i ale orezului) \u0219i l\u0103s\u0103m pu\u021bin s\u0103 se r\u0103ceasc\u0103. Se taie legumele, morcovii \u0219i totul se amestec\u0103 cu quinoa. Asezona\u021bi cu suc de l\u0103m\u00e2ie, busuioc proasp\u0103t tocat, sare \u0219i piper. <strong>Gata!<\/strong> Putem m\u00e2nca<\/p>\n\n\n\n<p>Not\u0103: Desigur, \u00een salat\u0103 pute\u021bi ad\u0103uga orice, imagina\u021bia nu are limite, dar aceast\u0103 combina\u021bie este proasp\u0103t\u0103 \u0219i u\u0219or de digerat.<\/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=\"quinoa Salat\u0103 proap\u0103t\u0103 cu quinoa\" class=\"wp-image-245284\" title=\"quinoa Salat\u0103 proap\u0103t\u0103 cu quinoa\" 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=\"Salata_cu_quinoa_si_pesto_de_rucola\"><\/span>Salat\u0103 cu quinoa \u0219i pesto de rucola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 cu ro\u0219ii cherry<\/li><li>2\/3 can\u0103 cu quinoa<\/li><li>125 g mozzarela light<\/li><li>1 lingur\u0103 cu ulei de m\u0103sline<\/li><li>pu\u021bin sare<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru pesto de rucola avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 g rucola<\/li><li>35 g parmezan r\u0103zuit<\/li><li>25 g nuci de pin<\/li><li>50 ml ulei de m\u0103sline<\/li><li>1 c\u0103\u021bel de usturoi<\/li><li>un pic de sare<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Se \u00eenc\u0103lzeste cuptorul la 180\u00b0C. Ro\u0219iile se preg\u0103tesc \u00een ulei de m\u0103sline, le a\u0219ez\u0103m pe o foaie de copt \u0219i ad\u0103ug\u0103m sare. Vom coace timp de <strong>10-15 minute<\/strong>. \u00cen acel timp, g\u0103tim quinoa \u0219i preg\u0103tim pesto. Sp\u0103l\u0103m rucola, o usc\u0103m \u0219i t\u0103iem \u00een buc\u0103\u021bi c\u00e2t mai mici posibil. <strong>O amestec\u0103m \u00eempreun\u0103 cu usturoiul<\/strong>, apoi adaug\u0103m nucile \u0219i re-amestecar\u0103m. La final ad\u0103uga\u021bi parmezan, sare \u0219i ulei de m\u0103sline. Ulterior, quinoa <strong>amesteca\u021bi cu pesto<\/strong> (cu aproximativ 2 linguri de sup\u0103), ro\u0219ii \u0219i mozzarella. Putem ad\u0103uga de asemenea, fasole sau alte legume. <strong>Gata! Poft\u0103 bun\u0103!<\/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=\"re\u021bet\u0103 de salat\u0103 cu pesto de rucola\" class=\"wp-image-245270\" title=\"re\u021bet\u0103 de salat\u0103 cu pesto de rucola\" 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_din_quinoa\"><\/span>Tabbouleh din quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabbouleh este un preparat simplu, levantin \u0219i f\u0103r\u0103 carne. Am ales un model cu quinoa &#8211; <strong>o versiune f\u0103r\u0103 gluten<\/strong> \u0219i diverse arome, care se completeaz\u0103 ideal. O pute\u021bi gusta individual, cu pe\u0219te, carne sau tofu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 cu quinoa<\/li><li>2 c\u0103ni de ap\u0103<\/li><li>suc dint-o l\u0103m\u00e2ie<\/li><li>3 linguri cu ulei de m\u0103sline<\/li><li>200 g de ro\u0219ii<\/li><li>200 g salat\u0103 (mix, de gr\u0103din\u0103, de prim\u0103var\u0103&#8230;)<\/li><li>1 castravete<\/li><li>ment\u0103<\/li><li>frunze de p\u0103trunjel<\/li><li>ceap\u0103 de prim\u0103var\u0103<\/li><li>1 lingur\u0103 cu sare de mare<\/li><li>v\u00e2rf de cu\u021bit de piper negru<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa se fierbe \u00een 2 c\u0103ni cu ap\u0103. Ulterior legumele sp\u0103late <strong>se taie \u00een buc\u0103\u021bi mici<\/strong>. Quinoa se amestec\u0103 cu ulei de m\u0103sline, suc de l\u0103m\u00e2ie, sare \u0219i piper. \u00cen cele din urm\u0103, se adaug\u0103 legumele \u0219i ierburile. Tabbouleh <strong>putem&nbsp;servi<\/strong> cald dar de asemenea, este foarte bun \u0219i refrigerat, din frigider<\/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=\"Tabbouleh din quinoa\" class=\"wp-image-245256\" title=\"Tabbouleh din quinoa\" 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=\"Salata_tropicala_cu_quinoa_si_mango\"><\/span>Salat\u0103 tropical\u0103 cu quinoa \u0219i mango<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Salata simpl\u0103 \u0219i revigorant\u0103 din quinoa \u0219i mango, \u00een combina\u021bie cu alte ingrediente, ofer\u0103 un gust irezistibil.<\/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\">Ingrediente:<\/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 linguri de miere (sau sirop de ar\u021bar)<\/li><li>2 linguri de nuc\u0103 de cocos<\/li><li>stafide, nuci (op\u021bional)<\/li><li>1\/4 linguri\u021be de scor\u021bi\u0219oar\u0103<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa o g\u0103tim \u00een ap\u0103, dup\u0103 care se strecoar\u0103 \u0219i se las\u0103 s\u0103 se r\u0103ceasc\u0103. Mango <strong>se feliaz\u0103 m\u0103runt<\/strong> \u0219i se amestec\u0103 \u00eentr-un bol toate ingredientele \u00eempreun\u0103. Gata! <strong>Simplu, nu?<\/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=\"salat\u0103 tropical\u0103 cu quinoa \u0219i mango\" class=\"wp-image-245242\" title=\"salat\u0103 tropical\u0103 cu quinoa \u0219i mango\" 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=\"Muffine_sarate_cu_quinoa\"><\/span>Muffine s\u0103rate cu quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru 12 buc. de brio\u0219e avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>100 g \u0219unc\u0103 (cel pu\u021bin 85% din carne)<\/li><li>100 g 30% br\u00e2nz\u0103<\/li><li>100 g&nbsp;<a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li><li>100 g dovlecel<\/li><li>3 ou\u0103<\/li><li>o m\u00e2n\u0103 de frunze de p\u0103trunjel<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa se fierbe \u0219i apa \u00een exces se elimin\u0103. Zucchini \u0219i br\u00e2nza <strong>se r\u0103zuie grosier<\/strong>, \u0219unca o feliem \u00een buc\u0103\u021bi mici. \u00cen cele din urm\u0103, totul se amestec\u0103 bine cu ouale \u00eentr-un castron. Doz\u0103m \u00een form\u0103 de brio\u0219e \u0219i punem <strong>la copt timp de aproximativ 30 de minute la&nbsp;200\u00b0C.<\/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=\"muffine s\u0103rate cu quinoa\" class=\"wp-image-245228\" title=\"muffine s\u0103rate cu quinoa\" 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>V\u0103 plac sushi? \u00cencearca\u021bi la masa de pr\u00e2nz, cin\u0103, sau ca o gustare pentru oaspe\u021bi, sushi cu quinoa, care con\u021bin nutrien\u021bi mult mai valoro\u0219i dec\u00e2t orezul din sushi tradi\u021bional.<\/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\">Pentru 2 rulouri avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 felii mari sau 4 mai mici de alge marine uscate<\/li><li>1\/2 c\u0103ni de quinoa crud\u0103<\/li><li>morcovi sau avocado sau castravete sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecei<\/a><\/li><li>somon, \u0219unc\u0103, felii de br\u00e2nz\u0103 (op\u021bional)<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa o fierbem \u0219i <strong>jum\u0103tate din ea o preg\u0103tim pentru primele role de vafe<\/strong>. Dac\u0103 dori\u021bi s\u0103 utiliza\u021bi br\u00e2nz\u0103, \u0219unc\u0103 sau somon, pune\u021bi-le pe o felie de alge marine \u00eenainte de quinoa. La v\u00e2rf punem<strong> legume tocate<\/strong> (buc\u0103\u021bi lungi \u00eenguste) dup\u0103 gust. Rola o rol\u0103m. Dac\u0103 nu dori\u021bi s\u0103 lipseasc\u0103 \u00eentre ele, \u00eenmoi\u021bi-v\u0103 degetele \u00een ap\u0103 \u0219i \u201elipi\u021bi\u201c&nbsp; rola. \u00cencerca\u021bi s\u0103 face\u021bi o rol\u0103 cu c\u00e2t mai str\u00e2ns\u0103. Apoi rola o t\u0103ia\u021bi \u00een buc\u0103\u021bi cu un <strong>cu\u021bit ascu\u021bit<\/strong> \u00eenmuiat \u00een ap\u0103. Se serve\u0219te cu sos de soia sau wasabi.<\/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=\"re\u021bet\u0103 de quinoa sushi\" class=\"wp-image-245214\" title=\"re\u021bet\u0103 de quinoa sushi\" 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=\"Musli_crocant_si_prajit_din_quinoa\"><\/span>Musli crocant \u0219i pr\u0103jit din quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru 5 por\u021bii avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 de fulgi de ov\u0103z<\/li><li>1\/2 can\u0103 de hri\u0219c\u0103 uscat\u0103<\/li><li>1\/4 can\u0103 de quinoa uscat\u0103<\/li><li>3 lingur\u0103 de semin\u021be de chia<\/li><li>5 lingur\u0103 de praf de proteine<\/li><li>3-4 linguri de ulei topit de cocos<\/li><li>3 linguri de pire de mere<\/li><li>1-2 linguri de miere<\/li><li>1 lingur\u0103 de extract de vanilie<\/li><li>stafide, nuci, nuc\u0103 de cocos (dup\u0103 gust)<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Toate ingredientele se amestec\u0103 \u00eempreun\u0103 \u00eentr-un castron \u0219i se \u00eentind pe o tav\u0103 c\u0103ptu\u0219it\u0103 cu h\u00e2rtie de copt. Apoi se pun la copt timp de <strong>35-45 minute la 165 de grade<\/strong>, la fiecare 10 minute se verific\u0103. Dac\u0103 ave\u021bi un cuptor foarte puternic \u0219i musli \u00eencep s\u0103 se pr\u0103jeasc\u0103, <strong>scoate\u021bi-i dup\u0103 30-35 de minute<\/strong>. Musli cop\u021bi se las\u0103 s\u0103 se r\u0103ceasc\u0103 complet, t\u0103ia\u021bi-l \u00een buc\u0103\u021bi \u0219i <strong>depozita\u021bi-l \u00eentr-un recipient \u00eenchis.<\/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=\"musli crocant din quinoa \u0219i fulgi de ov\u0103z\" class=\"wp-image-245200\" title=\"musli crocant din quinoa \u0219i fulgi de ov\u0103z\" 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=\"Mic_dejun_cu_quinoa_si_seminte_de_chia\"><\/span>Mic dejun cu quinoa \u0219i semin\u021be de chia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 \u0219i 1\/2 c\u0103ni de quinoa<\/li><li>un pic de sare<\/li><li>o can\u0103 cu migdale<\/li><li>o can\u0103 de afine uscate<\/li><li>4 linguri\u021be de semin\u021be Chia<\/li><li>3 linguri\u021be de miere<\/li><li>1 linguri\u021b\u0103 de scor\u021bi\u0219oar\u0103 m\u0103cinat\u0103<\/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\">Prepararea:<\/h3>\n\n\n\n<p class=\"content-left-first boxinc entry-content\">Quinoa se las\u0103 pe foc p\u00e2n\u0103 c\u00e2nd \u00eencepe s\u0103 fiarb\u0103. Apoi se amestec\u0103 bine \u0219i se fierbe timp de un minut la foc mic, p\u00e2n\u0103 c\u00e2nd aceasta absoarbe toat\u0103 apa. \u00centr-un castron mare vom amesteca toate ingredientele cu quinoa. <strong>Gata!<\/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\">La aceast\u0103 re\u021bet\u0103 este bine c\u0103 micul dejun cu quinoa \u00eel putem depozita pentru o perioad\u0103 mai lung\u0103. Dup\u0103 ce o l\u0103s\u0103m s\u0103 se r\u0103ceasc\u0103, putem s\u0103 o punem \u00een s\u0103cule\u021bi sau \u00een boluri mai mici. Astfel, se poate p\u0103stra <strong>\u00een frigider 2-3 zile \u0219i \u00een congelator chiar 1-2 luni.<\/strong> Dup\u0103 decongelare, se acoper\u0103 cu o c\u00e2rp\u0103 sau un prosop \u0219i se \u00eenc\u0103lze\u0219te la cuptorul cu microunde timp de 20 de secunde. O amestec\u0103m \u0219i <strong>putem m\u00e2nca.<\/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=\"mic dejun cu quinoa \u0219i semin\u021be de chia\" class=\"wp-image-245018\" title=\"mic dejun cu quinoa \u0219i semin\u021be de chia\" 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=\"Desert_sanatos_cu_quinoa\"><\/span>Desert s\u0103n\u0103tos cu quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/4 can\u0103 de sirop de agave (sau miere)<\/li><li>2 linguri\u021be de cacao<\/li><li>2 linguri\u021be de fulgi de nuc\u0103 de cocos<\/li><li>1\/4 c\u0103ni de ulei de nuc\u0103 de cocos topit<\/li><li>1 \u0219i jum\u0103tate de can\u0103 de quinoa pufoas\u0103<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Amestec\u0103m bine toate ingredientele, cu excep\u021bia quinoa, \u00eentr-un castron mare. Acest amestec se adaug\u0103 la quinoa \u0219i din nou amestec\u0103m. Cu ajutorul unei linguri\u021be, <strong>turna\u021bi \u00eentr-o matri\u021b\u0103 pentru brio\u0219e<\/strong> sau doar cu ajutorul m\u00e2inilor modela\u021bi \u00eentr-o form\u0103 estetic\u0103 \u0219i le pune\u021bi \u00eentr-un castron. Dup\u0103 aceasta, decor\u0103m cu fulgi de nuc\u0103 de cocos \u0219i punem la rece. <strong>Voila!<\/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=\"re\u021bet\u0103 de desert s\u0103n\u0103tos cu ciocolat\u0103 \u0219i quinoa\" class=\"wp-image-245186\" title=\"re\u021bet\u0103 de desert s\u0103n\u0103tos cu ciocolat\u0103 \u0219i quinoa\" 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=\"Batoane_de_ciocolata_si_quinoa\"><\/span>Batoane de ciocolat\u0103 \u0219i quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/2 c\u0103ni de quinoa fiart\u0103<\/li><li>1\/3 c\u0103ni de fulgi sau migdale tocate<\/li><li>2 linguri\u021be de ulei de cocos topit<\/li><li>1\/8 linguri\u021be de sare<\/li><li>1\/4 linguri\u021be de piper ro\u0219u (op\u021bional)<\/li><li>2 linguri\u021be de fulgi cu ciocolat\u0103 topit\u0103 sau ciocolat\u0103 neagr\u0103<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Se topesc chips-urile de ciocolat\u0103 sau ciocolata<strong> \u00eentr-un castron cu ap\u0103<\/strong>. Apoi vom ad\u0103uga toate ingredientele \u00een el \u0219i se va fierbe la foc mediu. Vom mixa p\u00e2n\u0103 c\u00e2nd totul va fi bine amestecat. Vom continua <strong>timp de aproximativ 3-5 minute<\/strong>, dar avem grij\u0103 s\u0103 nu se ard\u0103 ciocolata.<\/p>\n\n\n\n<p>Ciocolata-mixul de quinoa o lu\u0103m de pe foc, dup\u0103 care uniform \u00eel \u00eentindem pe o h\u00e2rtie de copt. \u00cel punem <strong>s\u0103 se r\u0103ceasc\u0103 timp de 30-60 de minute<\/strong>, p\u00e2n\u0103 c\u00e2nd u\u0219or se va \u00eent\u0103ri. Dup\u0103 acestea, cu un cu\u021bit ascu\u021bit t\u0103iem be\u021bi\u0219ioare \u00een forme regulate. Probabil v\u0103 vor ie\u0219i din acest amestec 6<strong> be\u021bi\u0219ioare<\/strong>. Depozita\u021bi-le \u00eentr-o caserol\u0103 \u00een frigider.<\/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=\"re\u021bet\u0103 de batoane proteice picante cu quinoa\" class=\"wp-image-245172\" title=\"re\u021bet\u0103 de batoane proteice picante cu quinoa\" 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=\"Batoane_superfood_cu_quinoa\"><\/span>Batoane superfood cu quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru 8 buc. avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 banane<\/li><li>3 linguri de semin\u021be chia<\/li><li>2 linguri de semin\u021be m\u0103cinate de in<\/li><li>1\/2 pumn de f\u0103in\u0103 de migdale (sau de migdale tocate)<\/li><li>1\/2 punm de cocos<\/li><li>1\/2 pumn de migdale (t\u0103iate \u00een buc\u0103\u021bele)<\/li><li>2 linguri de miere\/agave\/sirop de ar\u021bar<\/li><li>1\/4 pumn de quinoa (uscat\u0103)<\/li><li>3\/4 pumn de che\u0219u (t\u0103iate \u00een buc\u0103\u021bele)<\/li><li>1 linguri\u021b\u0103 de scor\u021bi\u0219oar\u0103<\/li><li>stafide, afine (op\u021bional)<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa o g\u0103tim dup\u0103 instruc\u021biuni. Apoi bananele <strong>le toc\u0103m cu o furculi\u021b\u0103<\/strong> sau le amestec\u0103m cu ajutorul unui blender. Ad\u0103ug\u0103m <strong>toate celelalte ingrediente<\/strong>, inclusiv quinoa fiart\u0103. Se amestec\u0103 bine. Ce rezult\u0103 <strong>pres\u0103m \u00een form\u0103 liber\u0103<\/strong> \u00een func\u021bie de be\u021bi\u0219ioare c\u00e2t de mari sau groase v\u0103 dori\u021bi. Dac\u0103 aluatul se lipe\u0219te de form\u0103, pute\u021bi s\u0103 o \u00eendrepta\u021bi cu o h\u00e2rtie de copt. <strong>Peste noapte forma o pune\u021bi \u00een frigider<\/strong> pentru ca aluatul s\u0103 se \u00eent\u0103reasc\u0103 iar diminea\u021ba din aceasta decupa\u021bi be\u021bi\u0219oarele. Dac\u0103 prefera\u021bi be\u021bi\u0219oare coapte, pute\u021bi chiar s\u0103 le coace\u021bi.<\/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=\"re\u021bet\u0103 de batoane superfood fitness cu quinoa\" class=\"wp-image-245158\" title=\"re\u021bet\u0103 de batoane superfood fitness cu quinoa\" 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=\"Quinoa_cu_cafea_si_cacao\"><\/span>Quinoa cu cafea \u0219i cacao<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente pentru 2 por\u021bii:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/2 c\u0103ni de quinoa<\/li><li>2 c\u0103ni de lapte<\/li><li>40 g curmale sau 3 linguri de miere<\/li><li>1 linguri\u021b\u0103 de cafea m\u0103cinat\u0103<\/li><li>2 linguri\u021be de cacao<\/li><li>2 linguri de <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de chia<\/a> (op\u021bional)<\/li><li>iaurt \u0219i fructe pentru decor<\/li><\/ul>\n\n\n\n<p>Not\u0103: Dac\u0103 nu folosi\u021bi semin\u021be de chia, utiliza\u021bi doar 1 can\u0103 cu lapte.<\/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\">Prepararea:<\/h3>\n\n\n\n<p>\u00centr-o oal\u0103 mic\u0103 se amestec\u0103 laolalt\u0103 <strong>quinoa uscat\u0103, cacao, semin\u021bele chia \u0219i cafeaua<\/strong>. \u00cen acest amestec turn\u0103m laptele \u0219i se adaug\u0103 curmalele sau mierea. Apoi pune\u021bi acest&nbsp; amestec la fiert dar nu uita\u021bi s\u0103 amesteca\u021bi p\u00e2n\u0103 c\u00e2nd quinoa \u0219i semin\u021bele chia vor absoarbe aproape tot lichidul. Consisten\u021ba final\u0103 ar trebui <strong>s\u0103 semene cu budinca<\/strong>. Quinoa final\u0103 se serve\u0219te \u00een boluri sau pahare,<strong> se toarn\u0103 iaurt peste, se adaug\u0103 fructele<\/strong> \u0219i o vom consuma rece sau cald\u0103.<\/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=\"re\u021bet\u0103 fitness cu quinoa, cafea \u0219i semin\u021be de chia\" class=\"wp-image-245144\" title=\"re\u021bet\u0103 fitness cu quinoa, cafea \u0219i semin\u021be de chia\" 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=\"Batoane_cu_Quinoa\"><\/span>Batoane cu&nbsp;Quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 linguri de miere (sau sirop de ar\u021bar)<\/li><li>1\/2 c\u0103ni de unt de migdale<\/li><li>1\/2 c\u0103ni de quinoa uscat\u0103<\/li><li>1\/2 c\u0103ni cu <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de chia<\/a><\/li><li>2 linguri cu semin\u021be de in<\/li><li>1\/4 linguri\u021be de sare<\/li><li>1 linguri\u021b\u0103 de scor\u021bi\u0219oar\u0103<\/li><li>1 linguri\u021b\u0103 de cardamon<\/li><li>1 can\u0103 de fulgi de ov\u0103z<\/li><li>1\/2 can\u0103 de migdale crude, m\u0103runt tocate<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Se \u00eencalze\u0219te cuptorul la 180\u00b0C. \u00centr-un castron mare, se amestec\u0103 laolalt\u0103 quinoa, semin\u021bele de chia, semin\u021bele de in, fulgii de ov\u0103z, scor\u021bi\u0219oara, sarea, nuc\u0219oara \u0219i migdalele tocate. <strong>Se amestec\u0103 bine<\/strong>. \u00centr-un castron mic se amestec\u0103 untul de migdale cu mierea sau siropul de ar\u021bar. Amestec\u0103m, amestec\u0103m \u0219i apoi acest amestec<strong> \u00eel punem pentru un minut \u00een cuptorul cu microunde<\/strong> pentru a se topi mai bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apoi, se amestec\u0103 ingredientele umede cu cele uscate. Dac\u0103 ne iese un material foarte puternic, vom folosi pentru a amesteca m\u00e2inile curate. Apoi, acest amestec vom \u00eentinde pe h\u00e2rtie c\u0103ptu\u0219it\u0103 pentru bol (noi am folosit sticl\u0103 de 8&#215;8) sau foaie, astfel \u00eenc\u00e2t s\u0103 ob\u021binem <strong>un strat uniform.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Coacem \u00een cuptor pe raftul din mijloc timp de <strong>aproximativ 15 minute<\/strong>, apoi extragem \u0219i l\u0103s\u0103m s\u0103 se r\u0103ceasc\u0103. Pentru a fi mai u\u0219or mai t\u00e2rziu, be\u021bi\u0219oarele noastre aproape coapte putem pune chiar cu h\u00e2rtia de copt pe blat. \u00cen cele din urm\u0103 un ajutorul unui cu\u021bit cu o t\u0103ietur\u0103 ascu\u021bit\u0103, <strong>t\u0103iem be\u021bi\u0219oarele \u00een 4, orizontal \u0219i 4 vertical.<\/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=\"batoane proteice din quinoa \u0219i semin\u021be de chia\" class=\"wp-image-245130\" title=\"batoane proteice din quinoa \u0219i semin\u021be de chia\" 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=\"Fulgi_de_ovaz_cu_lapte_si_fructe\"><\/span>Fulgi de ov\u0103z cu lapte \u0219i fructe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/2 c\u0103ni de zmeur\u0103, c\u0103p\u0219uni sau afine<\/li><li>1\/3 c\u0103ni de fulgi de ov\u0103z m\u0103cinate fin<\/li><li>1\/4 c\u0103ni de quinoa<\/li><li>3\/4 c\u0103ni de lapte (orice fel)<\/li><li>3\/4 c\u0103ni de ap\u0103<\/li><li>1\/2 lingur\u0103 de ulei de cocos<\/li><li>1\/2 linguri\u021b\u0103 de scor\u021bi\u0219oar\u0103<\/li><li>1\/2 linguri\u021b\u0103 de vanilie bourbon<\/li><li>\u00eendulcitor dup\u0103 gust (stevia, agave, miere)<\/li><li>v\u00e2rf de cu\u021bit de sare<\/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\">Prepararea:<\/h3>\n\n\n\n<p>\u00cen primul r\u00e2nd, \u00eentr-o tigaie, se tope\u0219te mierea \u0219i se pr\u0103jesc u\u0219or fulgii de ov\u0103z cu quinoa. Apoi se adaug\u0103 laptele, apa, mierea, vanilia, scor\u021bi\u0219oara, un v\u00e2rf de cu\u021bit de sare \u0219i<strong> se las\u0103 p\u00e2n\u0103 la fierbere<\/strong>. Diminu\u0103m flac\u0103ra \u0219i fierbem amestec\u00e2nd p\u00e2n\u0103 c\u00e2nd quinoa devine fraged\u0103. Asta timp de <strong>aproximativ 20-25 de minute.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ov\u0103zul este gata \u0219i putem <strong>decora cu fructe<\/strong> sau cu sirop de fructe. Acestea le preg\u0103tim astfel \u00eenc\u00e2t, fierbem zmeura cu miere \u0219i pu\u021bin\u0103 ap\u0103. <strong>Poft\u0103 bun\u0103!<\/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=\"re\u021bet\u0103 de fulgi de ov\u0103z cu quinoa \u0219i zmeur\u0103\" class=\"wp-image-245116\" title=\"re\u021bet\u0103 de fulgi de ov\u0103z cu quinoa \u0219i zmeur\u0103\" 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=\"Quinoa_puding_cu_fructe\"><\/span>Quinoa puding cu fructe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Praful de budinc\u0103 este <em>\u201eout\u201c<\/em>, prepar\u0103\u021bi-v\u0103 o budinc\u0103 delicios\u0103 de cas\u0103, <strong>s\u0103n\u0103toas\u0103 cu quinoa.<\/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\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>0,5 l lapte de cocos<\/li><li>150 g quinoa<\/li><li>sirop de ar\u021bar sau miere dup\u0103 gust<\/li><li>mac<\/li><li>nuci<\/li><li>fructe (zmeur\u0103, c\u0103p\u0219uni, coac\u0103ze \u2026)<\/li><li>c\u00e2teva frunze de ment\u0103<\/li><li>suc de l\u0103m\u00e2ie<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Laptele de cocos (por\u021bie mai sub\u021bire) se toarn\u0103 \u00eentr-o crati\u021b\u0103, se adaug\u0103 quinoa, sirop de ar\u021bar, mac, nuci \u0219i se fierbe p\u00e2n\u0103 la <strong>\u00eengro\u0219area<\/strong> moderat\u0103. <strong>Budinca a luat na\u0219tere!<\/strong> Acum, doar o turn\u0103m \u00een vasele sau paharele preg\u0103tite. Apoi \u00eentr-un blender se amestec\u0103 fructele cu laptele de nuc\u0103 de cocos cu partea mai groas\u0103, se condimenteaz\u0103 cu ment\u0103 \u0219i suc de l\u0103m\u00e2ie. <strong>Con\u021binutul mixat<\/strong>&nbsp;\u00eel turn\u0103m peste budinc\u0103 \u0219i putem <strong>decora cu buc\u0103\u021bile de fructe proaspete<\/strong> sau cu migdale sau ciocolat\u0103. Not\u0103: aceast\u0103 re\u021bet\u0103 poate fi preparat\u0103 f\u0103r\u0103 \u0219i f\u0103r\u0103 a se amesteca fructele.<\/p>\n\n\n\n<p>Not\u0103:&nbsp;Aceast\u0103 re\u021bet\u0103 o pute\u021bi prepara \u0219i f\u0103r\u0103 amestecul de fructe.<\/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=\"re\u021bet\u0103 de quinoa puding cu fructe\" class=\"wp-image-245102\" title=\"re\u021bet\u0103 de quinoa puding cu fructe\" 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=\"Quinoa_puding_cu_proteine\"><\/span>Quinoa puding cu proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 de quinoa<\/li><li>400 ml lapte de cocos<\/li><li>1 lingur\u0103 de sirop de ar\u021bar sau miere<\/li><li>1 doz\u0103 de proteine, de exemplu <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">True Whey<\/a><\/li><li>2 linguri\u021be de cacao<\/li><li>1\/4 can\u0103 de fulgi de nuc\u0103 de cocos<\/li><li>ciocolat\u0103 neagr\u0103 dup\u0103 gust<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Amestec\u0103m quinoa, laptele de cocos \u0219i siropul de ar\u021bar \u00eentr-un oal\u0103 mare. Fierbem la foc mic \u0219i aducem p\u00e2n\u0103 la fierbere. Vom reduce flac\u0103ra \u0219i vom fierbe \u00eencet timp de <strong>aproximativ 20-30 de minute<\/strong>, p\u00e2n\u0103 c\u00e2nd quinoa \u00eencepe s\u0103 se \u00eengroa\u0219e. Se amestec\u0103 <strong>proteinele \u0219i cacao<\/strong>. Se serve\u0219te cu fulgi de nuc\u0103 de cocos \u0219i ciocolat\u0103.<\/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=\"re\u021bet\u0103 de budinc\u0103 proteic\u0103 din quinoa\" class=\"wp-image-245088\" title=\"re\u021bet\u0103 de budinc\u0103 proteic\u0103 din quinoa\" 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=\"Budinca_rapida_proteica_si_cu_rodii\"><\/span>Budinc\u0103 rapid\u0103 proteic\u0103 \u0219i cu rodii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru 4 buc. avem nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>120 g&nbsp;<a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li><li>1 lingur\u0103 de semin\u021be chia<\/li><li>1 lingur\u0103 de cocos<\/li><li>20 g <a href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a><\/li><li>fructe \u2013 rodie sau alt fel<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa se fierbe \u0219i apoi ad\u0103ug\u0103m semin\u021be de chia, nuc\u0103 de cocos \u0219i<strong> \u00eel<\/strong> <strong>decor\u0103m cu proteine<\/strong>. Amestecul \u00eel turn\u0103m \u00een pahare \u0219i se decoreaz\u0103 cu fructe, sau \u00een forme, iar dup\u0103 ce se r\u0103ce\u0219te se \u00eentoarce \u0219i se decoreaz\u0103. Apoi, ne putem bucura de o <strong>experien\u021b\u0103 delicioas\u0103 pentru mic dejun sau desert.<\/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=\"re\u021bet\u0103 fitness de budinc\u0103 proteic\u0103 \u0219i quinoa\" class=\"wp-image-245074\" title=\"re\u021bet\u0103 fitness de budinc\u0103 proteic\u0103 \u0219i quinoa\" 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=\"Cas_cu_quinoa_pentru_micul_dejun\"><\/span>Ca\u0219 cu quinoa pentru micul dejun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente pentru 2 por\u021bii:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/2 can\u0103 de quinoa<\/li><li>1 can\u0103 de lapte de migdale (sau alt fel)<\/li><li>1 can\u0103 de zmeur\u0103 (c\u0103p\u0219uni sau coac\u0103ze)<\/li><li>1\/2 can\u0103 de migdale feliate<\/li><li>scor\u021bi\u0219oar\u0103 (dup\u0103 gust)<\/li><li>1 banan\u0103 (op\u021bional)<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa se spal\u0103 \u0219i o g\u0103tim \u00eempreun\u0103 cu laptele de migdale. Dup\u0103 ce fierbe, vom reduce flac\u0103ra \u0219i vom fierbe cu amestecarea ocazional\u0103 timp de <strong>\u00eenc\u0103 10 minute<\/strong>, sau p\u00e2n\u0103 c\u00e2nd quinoa nu va absoarbe laptele de migdale. Ad\u0103uga\u021bi toate celelalte ingrediente \u0219i amesteca\u021bi. <strong>Simplu, nu?<\/strong> Micul dejun poate re\u00eenvia ov\u0103zul prin fructe.<\/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=\"re\u021bet\u0103 de ca\u0219 cu quinoa pentru micul dejun\" class=\"wp-image-245060\" title=\"re\u021bet\u0103 de ca\u0219 cu quinoa pentru micul dejun\" 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=\"Puding_cu_vanile_si_quinoa\"><\/span>Puding cu vanile \u0219i quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 de lapte de migdale<\/li><li>1\/2 can\u0103 de quinoa fiart\u0103<\/li><li>4 linguri\u021be de semin\u021be chia<\/li><li>2 linguri de sirop de ar\u021bar<\/li><li>1\/4 linguri\u021be de extract de migdale<\/li><li>1\/4 linguri\u021be de extract de vanilie<\/li><li>stevia dup\u0103 gust (op\u021bional)<\/li><li>migdale pentru decor (op\u021bional)<\/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\">Prepararea:<\/h3>\n\n\n\n<p>\u00cemp\u0103r\u021bim toate ingredientele \u00een dou\u0103 pahare \u0219i <strong>se amestec\u0103 bine<\/strong>. Apoi le punem \u00een frigider pentru o noapte iar diminea\u021ba v\u0103 pute\u021bi <strong>bucura de o budinc\u0103 de vanilie foarte gustoas\u0103<\/strong>, pe care \u00eenaite s\u0103-l consuma\u021bi \u00eel decra\u021bi cu migdale.<strong>Yummy!<\/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=\"re\u021bet\u0103 de puding cu chia, vanilie \u0219i migdale\" class=\"wp-image-245046\" title=\"re\u021bet\u0103 de puding cu chia, vanilie \u0219i migdale\" 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=\"Cas_cu_pere_si_zmeura\"><\/span>Ca\u0219 cu pere \u0219i zmeur\u0103<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 lapte de migdale (sau alt fel)<\/li><li>1-2 linguri\u021be sirop de agave sau miere<\/li><li>1 par\u0103<\/li><li>pumn de zmeur\u0103 (proaspete sau congelate)<\/li><li>1\/4 linguri\u021be de praf de mac (op\u021bional)<\/li><li>cocos pentru decorare<\/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\">Prepararea:<\/h3>\n\n\n\n<p>Quinoa o fierbem \u00een ap\u0103, apoi se adaug\u0103 lapte de migdale \u0219i se preg\u0103te\u0219te pentru fierbere. Reduce\u021bi temperatura \u0219i<strong> fierbe\u021bi timp de 15 minute,<\/strong> sau p\u00e2n\u0103 c\u00e2nd se \u00eenmuaie \u00een mod corespunz\u0103tor. Se taie para \u00een buc\u0103\u021bi mici \u0219i se adaug\u0103 jum\u0103tate din ea \u00een ov\u0103z. Se \u00eendulce\u0219te cu sirop de agav sau cu miere, dup\u0103 gust. Se g\u0103te\u0219te pentru \u00eenc\u0103 3-5 minute. Ov\u0103zul se serve\u0219te \u00eentr-un pahar sau bol <strong>cu zmeur\u0103 proasp\u0103t\u0103, cu pere \u0219i cu nuc\u0103 de cocos deasupra.<\/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=\"re\u021bet\u0103 de ca\u0219 cu pere \u0219i quinoa\" class=\"wp-image-245032\" title=\"re\u021bet\u0103 de ca\u0219 cu pere \u0219i quinoa\" 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><strong>Care dintre acestea este re\u021beta voastr\u0103 preferat\u0103?<\/strong> \u00cemp\u0103rt\u0103\u0219i\u021bi-o cu noi \u00een comentarii sau scrie\u021bi-ne, care este re\u021beta voastr\u0103 de fitness preferat\u0103 cu quinoa. Dac\u0103 v-a pl\u0103cut articolul, <strong>pute\u021bi s\u0103 \u00eel sprijini\u021bi distribuindu-l.<\/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>Quinoa este o sursa complet\u0103 de proteine. Potrivit\u0103 pentru vegani, vegetarieni, diete f\u0103r\u0103 gluten. Vede\u021bi aici re\u021bete de fitness cu acest miracol numit quinoa.<\/p>\n","protected":false},"author":25,"featured_media":151440,"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":[8517,8519,8521,85],"tags":[9155,8301,6902,7166,8253,9292,8157,8173,9107,8237,9140,9170,7178,9247,8092,8267,8141],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-271152","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-deserturi","8":"category-mic-dejun","9":"category-salate-retete","10":"category-retete","11":"tag-afine","12":"tag-branza-feta","13":"tag-briose","14":"tag-budinca","15":"tag-cuscus","16":"tag-lapte-de-cocos","17":"tag-mere","18":"tag-morcov","19":"tag-nuci-pecan","20":"tag-orez","21":"tag-oua","22":"tag-portocala","23":"tag-quinoa-ro","24":"tag-rosii","25":"tag-somon","26":"tag-tofu-ro","27":"tag-zmeura","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>Quinoa: Re\u021bete fitness cu ajutorul acestui aliment miraculos - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Quinoa este o sursa complet\u0103 de proteine. 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