{"id":5465,"date":"2026-09-06T07:00:00","date_gmt":"2026-09-06T07:00:00","guid":{"rendered":"https:\/\/inflammascan.app\/receta-de-gachas-de-avena-con-platano-y-coco-para-el-desayuno\/"},"modified":"2026-10-04T09:10:11","modified_gmt":"2026-10-04T09:10:11","slug":"receta-de-gachas-de-avena-con-platano-y-coco-para-el-desayuno","status":"publish","type":"post","link":"https:\/\/inflammascan.app\/es\/receta-de-gachas-de-avena-con-platano-y-coco-para-el-desayuno\/","title":{"rendered":"Receta de gachas de avena con pl\u00e1tano y coco para el desayuno"},"content":{"rendered":"\n\n\n\n\n
Tiempo de preparaci\u00f3n<\/th>\nTiempo de cocci\u00f3n<\/th>\nTiempo total<\/th>\nRaciones<\/th>\n<\/tr>\n<\/thead>\n
5 minutos<\/td>\n10 minutos<\/td>\n15 minutos<\/td>\n2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00bfQu\u00e9 es la papilla de pl\u00e1tano y coco para el desayuno?<\/h2>\n

Las gachas suelen prepararse cociendo a fuego lento un cereal hasta que se hincha, pero esta versi\u00f3n sustituye esa base por leche de coco espesada con arrurruz y endulzada principalmente por la propia fruta. El pl\u00e1tano machacado se funde en la leche de coco caliente en cuesti\u00f3n de minutos, d\u00e1ndote la misma sensaci\u00f3n de confort que las gachas de avena en una fracci\u00f3n del tiempo. Este plato se basa en la grasa de coco y la fruta entera en lugar de en almid\u00f3n refinado, lo que lo hace suave para la inflamaci\u00f3n. <\/p>\n

\u00bfQu\u00e9 hace que esta receta sea antiinflamatoria?<\/h2>\n

Los pl\u00e1tanos aportan potasio y un tipo de fibra prebi\u00f3tica que alimenta a las bacterias intestinales beneficiosas, lo cual es importante, ya que gran parte de la salud inmunitaria empieza ah\u00ed. La leche de coco aporta grasas de cadena media, que se digieren m\u00e1s f\u00e1cilmente que las grasas de cadena larga que hay en la mayor\u00eda de los aceites. <\/p>\n

La canela proviene de la corteza interior seca del \u00e1rbol de la canela, no de una semilla, y contiene cinamaldeh\u00eddo, el compuesto que le da esa sensaci\u00f3n de calor. Los ar\u00e1ndanos aportan antocianinas, los pigmentos que les dan su color y que se encuentran entre los antioxidantes m\u00e1s estudiados de la fruta. <\/p>\n

Todos los ingredientes cumplen con la fase de eliminaci\u00f3n de la dieta AIP. No lleva cereales, legumbres, solan\u00e1ceas, l\u00e1cteos, huevos, frutos secos, semillas ni especias a base de semillas, y la base de las gachas proviene \u00edntegramente del coco y el pl\u00e1tano, mientras que el espesante es la arrurruz \u2014un almid\u00f3n procedente de un tub\u00e9rculo\u2014 en lugar de un cereal. <\/p>\n

Ingredientes<\/h2>\n
    \n
  • 2 pl\u00e1tanos maduros<\/li>\n
  • 1 1\/2 tazas de leche de coco entera<\/li>\n
  • 1\/2 taza de coco rallado sin az\u00facar<\/li>\n
  • 1 cucharada de f\u00e9cula de arrurruz<\/li>\n
  • 1\/2 cucharadita de canela molida<\/li>\n
  • 1\/8 de cucharadita de sal marina<\/li>\n
  • 1 cucharada de sirope de arce<\/li>\n
  • 1\/2 taza de ar\u00e1ndanos frescos, para servir<\/li>\n<\/ul>\n

    C\u00f3mo llegar<\/h2>\n

    Paso 1<\/h3>\n

    En un bol mediano, machaca 1 1\/2 pl\u00e1tanos con un tenedor hasta que quede casi todo homog\u00e9neo. Corta la mitad de pl\u00e1tano que queda en rodajas y res\u00e9rvala para la guarnici\u00f3n. <\/p>\n

    Paso 2<\/h3>\n

    En una cacerola mediana a fuego medio, mezcla la leche de coco, el coco rallado, la canela y la sal marina. Calienta la mezcla, removiendo de vez en cuando, hasta que empiece a salir vapor y se formen burbujas en los bordes, unos 4 minutos. <\/p>\n

    Paso 3<\/h3>\n

    Bate el almid\u00f3n de arrurruz con 2 cucharadas de agua fr\u00eda hasta que quede homog\u00e9neo. A\u00f1\u00e1delo en forma de pasta en lugar de seco: si echas el arrurruz directamente en el l\u00edquido caliente, se forman grumos que no se disuelven por mucho que los bates. <\/p>\n

    Paso 4<\/h3>\n

    A\u00f1ade el pl\u00e1tano machacado a la olla y, a continuaci\u00f3n, vierte la mezcla l\u00edquida. D\u00e9jalo cocer a fuego lento entre 2 y 3 minutos, removiendo sin parar, hasta que espese y quede como unas gachas que se puedan comer con cuchara. <\/p>\n

    Paso 5<\/h3>\n

    Retira la cacerola del fuego antes de a\u00f1adir el sirope de arce y remover. La arrurruz sigue espes\u00e1ndose mientras reposa, y si la dejas al fuego una vez que se ha espesado, se deshar\u00e1 y se volver\u00e1 l\u00edquida. <\/p>\n

    Paso 6<\/h3>\n

    Reparte las gachas en dos cuencos y a\u00f1\u00e1dele encima las rodajas de pl\u00e1tano y los ar\u00e1ndanos que hab\u00edas reservado.<\/p>\n

    Informaci\u00f3n nutricional (por raci\u00f3n)<\/h2>\n\n\n\n\n\n\n
    Calor\u00edas<\/td>\n570<\/td>\n<\/tr>\n
    Grasa<\/td>\n41 g<\/td>\n<\/tr>\n
    Hidratos de carbono<\/td>\n46 g<\/td>\n<\/tr>\n
    Prote\u00edna<\/td>\n5g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    InflammaScore<\/h2>\n

    1<\/span> \u00a1Bien! Potencial de inflamaci\u00f3n muy bajo <\/p>\n

    PREGUNTAS Y RESPUESTAS<\/h2>\n

    P1: \u00bfEsta receta es apta para la fase de eliminaci\u00f3n de la dieta AIP?<\/strong>
    R1: S\u00ed. Los pl\u00e1tanos, la leche de coco, el coco rallado, el almid\u00f3n de arrurruz, la canela, la sal marina, el sirope de arce y los ar\u00e1ndanos est\u00e1n permitidos durante la fase de eliminaci\u00f3n. Aqu\u00ed no hay avena, ya que la avena es un cereal, ni ch\u00eda, ya que la ch\u00eda es una semilla; la fibra proviene exclusivamente del coco, el pl\u00e1tano y la arrurruz, un almid\u00f3n procedente de un tub\u00e9rculo y no de un cereal. <\/p>\n

    Pregunta 2: \u00bfPor qu\u00e9 hay que convertir primero el arrurruz en una pasta?<\/strong>
    R2: El arrurruz es almid\u00f3n puro, y los almidones se gelifican en cuanto entran en contacto con el calor. Si lo echas seco, la parte exterior de cada gr\u00e1nulo se cuece antes de que el interior pueda hidratarse, formando grumos peque\u00f1os y gomosos que no se deshacen por mucho que lo remuevas. Si empiezas con agua fr\u00eda, cada gr\u00e1nulo se hidrata de forma uniforme, as\u00ed que se disuelve en lugar de flotar en la papilla formando grumos. <\/p>\n

    Pregunta 3: Mis gachas han quedado demasiado espesas o demasiado l\u00edquidas. \u00bfQu\u00e9 ha fallado? <\/strong>
    R3: Si te queda m\u00e1s espeso de lo que te gusta, ret\u00edralo del fuego y a\u00f1\u00e1dele un chorrito m\u00e1s de leche de coco, una cucharada cada vez. Si te queda demasiado l\u00edquido, mezcla otra media cucharadita de arrurruz con agua fr\u00eda y d\u00e9jalo cocer a fuego lento un minuto m\u00e1s, a\u00f1adi\u00e9ndolo en forma de pasta. <\/p>\n

    Pregunta 4: \u00bfPuedo prepararlo con antelaci\u00f3n?<\/strong>
    R4: S\u00ed, aunque se endurece bastante al enfriarse, ya que el arrurruz sigue espes\u00e1ndose a medida que se enfr\u00eda. Vuelve a calentarlo a fuego lento a\u00f1adiendo un chorrito de leche de coco y removiendo, y en un par de minutos recuperar\u00e1 una textura que se pueda servir con cuchara. <\/p>\n

    P5: \u00bfPuedo aligerarlo con leche de coco light?<\/strong>
    R5: S\u00ed que puedes, pero la papilla queda m\u00e1s l\u00edquida y menos cremosa, ya que la mayor parte de su consistencia viene de la grasa de la leche de coco entera. En este caso, no la dejes cocer a fuego lento durante mucho tiempo, ya que se espesa m\u00e1s r\u00e1pido al tener menos grasa y puede quedar pegajosa si la dejas al fuego demasiado tiempo. <\/p>\n

    \"Gachas<\/p>\n","protected":false},"excerpt":{"rendered":"

    Unas gachas calientes sin cereales, hechas con leche de coco, pl\u00e1tano machacado y coco rallado, espesadas con arrurruz. El sabor reconfortante de las gachas de avena en quince minutos, sin ni un solo grano de avena. <\/p>\n","protected":false},"author":1,"featured_media":6442,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"page_builder":"","footnotes":""},"categories":[19],"tags":[111],"ingredient":[137,205],"class_list":["post-5465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desayunos-y-meriendas","tag-receta-aip","ingredient-banana","ingredient-coconut"],"yoast_head":"\nReceta de gachas de avena con pl\u00e1tano y coco para el desayuno<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/inflammascan.app\/es\/receta-de-gachas-de-avena-con-platano-y-coco-para-el-desayuno\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Receta de gachas de avena con pl\u00e1tano y coco para el desayuno\" \/>\n<meta property=\"og:description\" content=\"Unas gachas calientes sin cereales, hechas con leche de coco, pl\u00e1tano machacado y coco rallado, espesadas con arrurruz. 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