Cómo identificar, preparar y disfrutar de las verduras de otoño

En esta época del año los árboles cambian el color de sus hojas y nosotros cambiamos nuestras preferencias a la hora de alimentarnos. Con el cambio de temporada, muchas personas sienten más ganas de consumir alimentos cálidos, densos y calóricos. Nuestra alimentación en esta época debería enfocarse en cumplir el propósito de dirigir y guardar la energía en nuestro organismo, para rendir en el trabajo y los estudios, mientras mantenemos el calor corporal y evitamos resfríos.


Como la naturaleza es sabia, las verduras de temporada tienen justo los nutrientes que necesitamos en esta época. Además, cuando la fruta o verdura ya está cerca del tiempo óptimo para el consumo,  su aporte nutrimental es más alto y consumiremos más vitaminas y minerales. Ejemplo de ellos son la berenjena, los pimientos, los tomates y la papa. Aunque estas hortalizas se encuentren durante todo el año en el mercado, es en el otoño cuando son más sabrosas. Habas, zapallos italianos, alcachofas, espárragos, son otras de las verduras frescas que por estos días comienzan a llegar en abundancia a las ferias y que en esta época son más baratas, puesto que cuando la oferta es más grande, los precios tienden a ser más bajos.

Así como es recomendable preferir verduras de estación en otoño, también es bueno aumentar el consumo de cereales, como la Avena, Mijo o Quínoa y legumbres como los garbanzos y porotos. Una rica manera de consumir todos estos ingredientes son las sopas. Generalmente se dice que las verduras y las frutas poseen mejor aporte de nutrientes en estado crudo. Si bien esto es cierto para algún tipo de vegetales, no es igual para todos. La cocción tiene efectos en la pérdida de varios nutrientes, pero también ayuda a intensificar los sabores de las verduras y frutas; a consumir más alimentos vegetales, a eliminar posibles agentes patógenos; y además permite el acceso a otros nutrientes.

Un consejo para aprovechar al máximo tus verduras de otoño es no botar el agua de cocción, ya que muchas vitaminas hidrosolubles y otros compuestos, se traspasan al líquido. Lo puedes transformar en un caldo sabroso, que perfectamente puede servir para otras preparaciones.

Otra manera deliciosa de disfrutar estas verduras otoñales es incorporándolas en tus sándwiches y hamburguesas. En Albedrío tenemos la opción “Arma a tu pinta”, donde puedes elegir de acompañamiento berenjena, espinaca, mix de pimientos o zapallo italiano grillado, entre otros 22 ingredientes premium. Y durante todo otoño-invierno, ofrecemos nuestras exquisitas sopas y cremas de la casa, elaboradas a diario por nuestro chef y acompañadas de crujientes crutones de baguette con queso gratinado. ¡Una manera rápida, fácil y sabrosa de integrar más verduras de temporada en nuestra dieta!

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