La Verdolaga ya no es una amenaza para el jardín, ¡sino una joya valiosa! Esta planta notable está recuperando su lugar en los mercados agrícolas y restaurantes prestigiosos, ofreciendo beneficios para la salud y deleite culinario.
Conocida por varios nombres como el “verdolaga,” la “carne de burro” y el “moco de pavo,” la Verdolaga es una hierba que querrás incorporar. Considerada un superalimento, ocupa un lugar especial incluso en el corazón de Mahatma Gandhi y ahora está experimentando un resurgimiento.
Esta planta resistente emerge de grietas en el pavimento, se infiltra en los jardines y es aclamada como una “planta milagrosa” por la Dra. Artemis Simopoulos, presidenta del Centro de Genética, Nutrición y Salud. Durante su tiempo en los Institutos Nacionales de Salud, la Dra. Simopoulos descubrió que la Verdolaga contiene los niveles más altos de ácidos grasos Omega-3 entre todas las plantas verdes.
Sus hojas suculentas en forma de lágrima están llenas de antioxidantes, vitaminas y minerales, convirtiéndola en una potencia nutricional. Pero eso no es todo: estas hojas también ofrecen un sabor refrescante y ligeramente ácido con un toque de pimienta, según lo describe Sergio Vitale, el chef y propietario de Aldo’s Ristorante Italiano en Chicago, quien creció disfrutando de la Verdolaga en el sur de Italia.
Aunque los primeros estadounidenses, incluida Martha Washington, disfrutaban de la Verdolaga cruda y encurtida, su uso disminuyó a principios de 1900. Afortunadamente, en los últimos años, agricultores, recolectores e innovadores chefs han vuelto a interesarse en esta hierba beneficiosa.
Al preparar Verdolaga silvestre, es crucial lavar la planta meticulosamente para eliminar cualquier residuo de pesticidas. Con su sabor agrio y ligeramente salado, la Verdolaga es una excelente adición a ensaladas y diversos platos.
Además, aquí tienes una receta sencilla para probar: Pesto de Verdolaga y Albahaca. Ingredientes:
- 2 tazas de hojas y tallos jóvenes de Verdolaga, enjuagados y picados groseramente
- 45 g de hojas de albahaca, enjuagadas
- 1 diente de ajo
- 45 g de almendras tostadas
- Jugo de medio limón
- 50 ml de aceite de oliva
- Sal y pimienta al gusto Instrucciones:
- Combina la Verdolaga, albahaca, ajo, almendras y jugo de limón en un procesador de alimentos.
- Pulsa hasta que esté bien combinado.
- Mientras el procesador está en marcha, agrega lentamente el aceite de oliva hasta que la mezcla se emulsione.
- Sazona con sal y pimienta al gusto.
- Disfruta este sabroso pesto en un sándwich tostado, verduras asadas, carne o mezclado con pasta.
Ahora, exploremos los beneficios nutricionales de la Verdolaga:
- Ácidos grasos Omega-3: La Verdolaga destaca como una fuente excepcional de estos ácidos grasos esenciales, cruciales para la salud cerebral y cardíaca, especialmente para los veganos.
- Antioxidantes: Rica en antioxidantes como la glutatión, la Verdolaga ayuda a proteger las células, combatir el daño y ralentizar el proceso de envejecimiento.
- Minerales: Con cantidades notables de calcio, magnesio, potasio, hierro, fósforo, manganeso, cobre, ácido fólico y selenio, la Verdolaga llena los vacíos en la Dieta Estadounidense Estándar y respalda el bienestar general.
- Vitamina C: Una fuente significativa de esta vitamina que impulsa el sistema inmunológico, manteniendo una respuesta inmunológica fuerte y resistente.
- Beta-caroteno: Abundante en Verdolaga, el beta-caroteno sirve como precursor de la vitamina A, abordando la deficiencia comúnmente encontrada en muchas personas.
- Melatonina: A diferencia de la mayoría de las plantas, la Verdolaga contiene melatonina, una hormona crucial para regular los patrones de sueño, convirtiéndola en una fuente natural valiosa.
- Reducción del colesterol: Gracias a la betalaína, un antioxidante presente en la Verdolaga, ayuda a prevenir el daño del colesterol en los vasos sanguíneos y tiene un impacto positivo en los niveles de colesterol LDL.
- Triptófano: La Verdolaga contiene triptófano, un aminoácido importante que ayuda en la regulación del estado de ánimo y combate la depresión.
Acepta las maravillas de la Verdolaga y experimenta sus beneficios medicinales y culinarios. Desde su riqueza en Omega-3 hasta su contenido de melatonina, esta planta versátil tiene mucho que ofrecer tanto para tu bienestar como para tus papilas gustativas.
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