Las ÚNICAS 10 Comidas que necesitas para Perder Grasa

Ingredients

• 200 g Potatoes (medium size, boiled whole then cooled and refrigerated overnight for resistant starch)
• 50 g Rolled Oats (for overnight oats; can use gluten‑free oats if needed)
• 200 ml Kefir (whole‑milk kefir, probiotic rich)
• 0.5 Avocado (ripe, sliced)
• 100 g Mixed Legumes (cooked) (e.g., lentils, chickpeas, black beans; cooked and cooled)
• 1 tsp Turmeric Powder (ground, combined with black pepper for absorption)
• 0.25 tsp Black Pepper (freshly ground; provides piperine)
• 1 tsp Fresh Ginger (grated)
• 100 g Frozen Mixed Berries (thawed; can be blended into the bowl or used whole)
• 30 g Leafy Greens (mix of spinach, kale, arugula, or lettuce; washed)
• 1 tbsp Brewer's Yeast (nutritional yeast or deactivated brewer's yeast for B‑vitamins and protein)
• 1 tbsp Chia Seeds (optional, adds omega‑3 and extra fiber)
• 1 tsp Honey (optional, for light sweetness)
• 200 ml Almond Milk (unsweetened, for overnight oats)

Instructions

1. Boil Potatoes

   Place the potatoes in a large pot, cover with cold water, add a pinch of salt, and bring to a boil. Cook for 10 minutes until fork‑tender.

   Time: PT10M

   Temperature: 100°C

2. Cool and Refrigerate Potatoes

   Drain the potatoes, let them sit uncovered for 5 minutes, then transfer to a plate to cool. Once cooled, refrigerate for at least 4 hours (ideally overnight) to form resistant starch.

   Time: PT5M

3. Cook Legumes

   If using dried legumes, rinse 100 g and simmer in a saucepan with water for 15 minutes until tender. Drain and set aside to cool.

   Time: PT15M

   Temperature: 100°C

4. Prepare Overnight Oats

   In a mixing bowl combine rolled oats, almond milk, kefir, and a pinch of salt. Stir, cover, and place in the refrigerator for at least 8 hours or overnight.

   Time: PT0M

5. Make Turmeric‑Ginger Spice Mix

   In a small bowl whisk together turmeric powder, black pepper, and grated fresh ginger. Add brewer's yeast and stir until evenly distributed.

   Time: PT2M

6. Prepare Leafy Green Base

   Rinse leafy greens, spin dry, and place them in the bottom of two serving bowls.

   Time: PT2M

7. Assemble the Bowl

   Top each green base with cubed cooled potatoes, cooked legumes, sliced avocado, a generous scoop of the overnight oat mixture, and thawed berries. Sprinkle the turmeric‑ginger‑yeast mix over everything. Drizzle honey if desired and finish with chia seeds.

   Time: PT5M

8. Final Touch & Serve

   Give the bowl a quick toss before eating to distribute flavors, or eat as‑is for distinct bites. Enjoy immediately or store for later.

   Time: PT1M

Nutrition Facts

Calories

550

Protein

30 g

Carbohydrates

70 g

Fat

20 g

Fiber

12 g