{"id":83820,"date":"2025-07-01T10:09:30","date_gmt":"2025-07-01T16:09:30","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=83820"},"modified":"2025-07-01T10:09:30","modified_gmt":"2025-07-01T16:09:30","slug":"es-disfrute-de-unas-crepas-libres-de-gluten","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/es-disfrute-de-unas-crepas-libres-de-gluten\/","title":{"rendered":"Disfrute de unas crepas de trigo sarraceno libres de gluten"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_83814\" aria-describedby=\"caption-attachment-83814\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-83814\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2025\/06\/30083837\/IMG_5302.webp\" alt=\"La chef Aarika Ortiz presenta una alternativa deliciosa y nutritiva a las tradicionales crepes de harina de trigo, ofreciendo una opci\u00f3n saludable para quienes buscan un estilo de vida m\u00e1s saludable. Foto: Ana Gretchen Robleto para UCHealth.\" width=\"640\" height=\"468\" \/><figcaption id=\"caption-attachment-83814\" class=\"wp-caption-text\">La chef Aarika Ortiz presenta una alternativa deliciosa y nutritiva a las tradicionales crepas de harina de trigo, ofreciendo una opci\u00f3n saludable para quienes buscan un estilo de vida m\u00e1s saludable. Foto: Ana Gretchen Robleto para UCHealth.<\/figcaption><\/figure>\n<p>Las crepas tienen una masa mucho m\u00e1s ligera que la de los panqueques, lo que reduce la ingesta de calor\u00edas y carbohidratos sin renunciar a su sabor y son perfectas para un desayuno delicioso. Adem\u00e1s, a pesar de su nombre, \u00a1no contienen gluten!<\/p>\n<p>La <a href=\"https:\/\/bio.site\/chefaarika\">Chef Aarika Ortiz<\/a>, comparte su receta para aprender a hacer deliciosas crepas sin gluten y altas en prote\u00ednas.<\/p>\n<p>Ortiz explica que las crepas de trigo sarraceno son originarias de la regi\u00f3n francesa de Breta\u00f1a. El trigo sarraceno es una alternativa m\u00e1s saludable a la harina. Contiene mayor contenido de prote\u00ednas y fibra que la harina de trigo. Tambi\u00e9n contiene antioxidantes y minerales.<\/p>\n<p>Puede a\u00f1adir cualquier ingrediente a una crepa, incluso verduras que tenga en la nevera o preparar una compota de ar\u00e1ndanos. Los ar\u00e1ndanos son un superalimento rico en antioxidantes y, con solo diluirlos en agua, lim\u00f3n y miel, tendr\u00e1 un relleno o cobertura maravilloso para sus crepas de trigo sarraceno.<\/p>\n<h2><strong>Crepas de trigo sarraceno con compota de ar\u00e1ndanos<\/strong><\/h2>\n<figure id=\"attachment_83815\" aria-describedby=\"caption-attachment-83815\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-83815\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2025\/06\/30084026\/Blueberries-crepes-1.webp\" alt=\"Receta de crepes de trigo sarraceno con compota de ar\u00e1ndanos. Foto: Ana Gretchen Robleto para UCHealth.\" width=\"640\" height=\"426\" \/><figcaption id=\"caption-attachment-83815\" class=\"wp-caption-text\">Receta de crepas de trigo sarraceno con compota de ar\u00e1ndanos. Foto: Ana Gretchen Robleto para UCHealth.<\/figcaption><\/figure>\n<h3><strong>Ingredientes (para preparar 16 crepas)<\/strong><\/h3>\n<ul>\n<li>2 tazas de leche entera<\/li>\n<li>1 cucharada de az\u00facar<\/li>\n<li>1\/4 cucharada de sal marina<\/li>\n<li>3 cucharadas de mantequilla derretida<\/li>\n<li>1\/2 taza de harina de trigo sarraceno<\/li>\n<li>3\/4 taza de harina (se puede sustituir por harina sin gluten)<\/li>\n<li>3 huevos<\/li>\n<\/ul>\n<h3><strong>Preparaci\u00f3n\u00a0<\/strong><\/h3>\n<p>En una licuadora o con un batidor de varillas, mezcle todos los ingredientes hasta obtener una mezcla homog\u00e9nea.<\/p>\n<p>Cubra y refrigere durante al menos 2 horas o hasta toda la noche.<\/p>\n<p>Retire la masa del refrigerador aproximadamente una hora antes de cocinar.<\/p>\n<p>Remueva en\u00e9rgicamente.<\/p>\n<p>La consistencia ser\u00e1 similar a la de la crema de leche.<\/p>\n<p>Caliente una sart\u00e9n antiadherente y agregue una cucharada de mantequilla para cubrir el fondo. Aseg\u00farese de que todos los bordes de la sart\u00e9n est\u00e9n cubiertos. Solo necesita hacer esto cada pocas crepas para evitar que se peguen. Vierta la masa suficiente para cubrir el fondo de su sart\u00e9n de 20-23 cm. Aproximadamente 1\/4 de taza o menos.<\/p>\n<p>Agregue la masa al centro de la sart\u00e9n e incline la sart\u00e9n r\u00e1pidamente para que se distribuya uniformemente por los bordes.<\/p>\n<p>Despu\u00e9s de solo un minuto, pase una esp\u00e1tula antiadherente por el borde de la crepa. Deber\u00eda soltarse. Si se pega, a\u00fan no est\u00e1 lista para voltearla. Una vez que est\u00e9 suelta, incline la sart\u00e9n hacia adelante y voltee la crepa hacia usted.<\/p>\n<p>Tambi\u00e9n puede usar una esp\u00e1tula para voltearla en la sart\u00e9n. D\u00e9jela cocinar durante 20 segundos m\u00e1s y desl\u00edcela sobre un plato. Rellene con la compota de ar\u00e1ndanos o enrolle y cubra.<\/p>\n<h3><strong>Ingredientes de la compota de ar\u00e1ndanos<\/strong><\/h3>\n<ul>\n<li>4 tazas de ar\u00e1ndanos frescos<\/li>\n<li>1\/2 taza de agua<\/li>\n<li>2 cucharadas de jugo de lim\u00f3n fresco<\/li>\n<li>1\/3 de taza de az\u00facar<\/li>\n<li>\u00bd cucharadita de extracto de vainilla (opcional)<\/li>\n<\/ul>\n<h3><strong>Preparaci\u00f3n<\/strong><\/h3>\n<p>Agregue los ingredientes a una olla y caliente hasta que hierva. Baje el fuego y revuelva. Contin\u00fae cocinando a fuego lento durante 30 minutos y triture. Ligeramente. Retirar del fuego y dejar enfriar.<\/p>\n<h3><strong>Informaci\u00f3n nutricional y desgloce de macronutrientes\u00a0<\/strong><\/h3>\n<p>Una crepa de trigo sarraceno (grande) contiene:<\/p>\n<ul>\n<li>161 calor\u00edas, con aproximadamente 6,4 g de prote\u00edna y 8,9 g de grasa<\/li>\n<li>Buena fuente de diversos nutrientes, como vitaminas del complejo B, f\u00f3sforo, magnesio, hierro, zinc, cobre y manganeso<\/li>\n<li>1 taza de compota de ar\u00e1ndanos contiene 251 calor\u00edas<\/li>\n<li>97 % de carbohidratos, 2 % de grasa y 2 % de prote\u00edna<\/li>\n<li>Buena fuente de fibra (26 % del valor diario)<\/li>\n<li>Vitamina C (36 % del valor diario)<\/li>\n<li>Vitamina K (48 % del valor diario)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Las crepas tienen una masa mucho m\u00e1s ligera que la de los panqueques, lo que reduce la ingesta de calor\u00edas y carbohidratos sin renunciar a su sabor y son perfectas para un desayuno delicioso. Adem\u00e1s, a pesar de su nombre, \u00a1no contienen gluten! La Chef Aarika Ortiz, comparte su receta para aprender a hacer deliciosas [&hellip;]<\/p>\n","protected":false},"author":2412,"featured_media":83814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[9192],"tags":[9131,9132,9212],"class_list":["post-83820","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-espanol","tag-recetas","tag-traducciones-en-espanol","tag-vida-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Disfrute de unas crepas de trigo sarraceno libres de gluten - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Los crepas tienen una masa mucho m\u00e1s liviana que los panqueques, lo que reduce la ingesta de calor\u00edas y carbohidratos sin sacrificar los sabores.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/es-disfrute-de-unas-crepas-libres-de-gluten\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Disfrute de unas crepas de trigo sarraceno libres de gluten\" \/>\n<meta property=\"og:description\" content=\"Los crepas tienen una masa mucho m\u00e1s liviana que los panqueques, lo que reduce la ingesta de calor\u00edas y carbohidratos sin sacrificar los sabores.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/es-disfrute-de-unas-crepas-libres-de-gluten\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-01T16:09:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2025\/06\/30083837\/IMG_5302.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ana G. 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