SOPAS

minha

saude
`
especial

EMAGRECEDORAS
135
RECEITAS
QUE EMAGRECEM
8VHHDEXVHGRV
LQJUHGLHQWHVTXHDMXGDP
a REDUZIR MEDIDAS

'ÄDGHXVDRVTXLORVH[WUDV
FRPVRSDVQXWULWLYDVHGHOLFLRVDV 1
 A luta contra a
OBESIDADE
Descubra porque reduzir peso e medidas está além da preocupação estética
C
&HUWDPHQWHHVWDUIHOL]FRPRSUÍSULR
FRUSRID]PXLWREHPSDUDDDXWRHVWLPD
QRVGHL[DPDLVIHOL]HVHDWÃPDLV
FRQIRUW»YHLVDILQDOQ½RÃQHFHVV»ULR
GHL[DUDVSHÁDVGHURXSDVTXHPDLV
JRVWDPRVJXDUGDGDVQRDUP»ULR$FLPD
GDVSUHRFXSDÁÏHVFRPDLPDJHPÃ
IXQGDPHQWDOFRORFDUDVDÔGHHPSULPHLUR
OXJDU3RUWDQWRDQWHVGHSURFXUDUGLHWDV
PLODJURVDVRXVHJXLUFDUG»SLRVTXH
Q½RVHMDPSHUVRQDOL]DGRVÃQHFHVV»ULR
LQFRUSRUDUPXGDQÁDVºURWLQDDOLPHQWDU
DWÃTXHHODVVHWRUQHPXPK»ELWR3RU
LVVRWHURDFRPSDQKDPHQWRGHXP
QXWULFLRQLVWDSDUDDGHTXDUDDOLPHQWDÁ½R
ÃLQGLVSHQV»YHOVHMDSDUDHPDJUHFHURX
HYLWDUQRYRJDQKRGHSHVR
Quando pensamos em emagrecimento,
IRFDPRVDSHQDVQDEDODQÁDHGHL[DPRVGH
ODGRDLQIOXÄQFLDGDSDUWHHPRFLRQDO0XLWDV
SHVVRDVFRPHPDOÃPGRTXHUHDOPHQWH
QHFHVVLWDPSDUDGHVFRQWDUDVSUÍSULDV
IUXVWUDÁÏHVRTXHDFDEDGHVHQFDGHDQGR
XPDFRPSXOV½RDOLPHQWDU2XWURSUREOHPD
PXLWRFRPXPÃTXDQGRDSHVVRDHVW»DFLPD
GRSHVRHQ½RVHVHQWHVDWLVIHLWDFRPRTXH
YÄQRHVSHOKRILFDQGRFRPDDXWRHVWLPD
FDGDYH]PDLVEDL[D&RPLVVRPXLWDV
&RQVXOWRULD+DO»GLD3HVVRWWLGH&DPSRV6LPL½R
HQGRFULQRORJLVWDHQXWUÍORJD0DUFLD.RMLPD6RDUHV
HVSHFLDOLVWDHPQXWULÁ½RFOÇQLFDHQXWULFLRQLVWDGRUHVWDXUDQWH
MDSRQÄVE\.RML0RQLFD*DOLVDGRFHQWHGRFXUVRGH1XWULÁ½R
GD8QLYHUVLGDGH$QKHPEL0RUXPEL6DEULQD/RQJKL
QXWULFLRQLVWD9LYLDQ6DOD]DUQXWULFLRQLVWDGRSURJUDPDGH
UHHGXFDÁ½RDOLPHQWDU3HVR,GHDO=XOHLND)XHQWHSVLFÍORJD
GRSURJUDPDGHUHHGXFDÁ½RDOLPHQWDU3HVR,GHDO
Para ler e decorar
6HYRFÄTXHUSHUGHUSHVRGHPDQHLUDVDXG»YHOLQYLVWDQDV
GLFDVDEDL[R
q2SWHVHPSUHSHORVDOLPHQWRVVHPRXFRPEDL[RWHRUGHJRUGXUD
q$XPHQWHDTXDQWLGDGHGHILEUDVQRFDUG»SLR3DUDLVVRLQJLUD
XPDTXDQWLGDGHPDLRUGHYHUGXUDVHFRPDREDJDÁRGDVIUXWDV
q(YLWHRVDOLPHQWRVSURFHVVDGRVHULFRVHPVÍGLR
q$OLPHQWRVTXHQ½RFRQWÄPDÁÔFDUSRGHPWHUPDLVJRUGXUD
3RUWDQWRILTXHVHPSUHDWHQWDDRUÍWXOR
q1RVPRPHQWRVHPTXHVHQWLUXPGHVHMRLQFRQWURO»YHOSRU
GRFHHYLWHRVSUHSDUDGRVºEDVHGHFUHPHGHOHLWHOHLWH
FRQGHQVDGRHFKRFRODWH2SWHSRUXPDIUXWDFRPRPRUDQJR
TXHQHPSUHFLVDDGRÁDU
q$RFR]LQKDUHYLWHEHOLVFDU9RFÄYDLFRPHUPDLVGRTXHGHYHULD
q3UHSDUHVRPHQWHDTXDQWLGDGHTXHSRGHFRPHU6HIL]HUDPDLV
FRPFHUWH]DQ½RUHVLVWLU»HFDLU»HPWHQWDÁ½R
q%HELGDVDOFRÍOLFDVHQJRUGDPPXLWR3RUWDQWRHYLWHDVDR
YH]HVLQLFLDVHXPFÇUFXORYLFLRVRHODQ½R P»[LPR6HQ½RIRUSRVVÇYHOEHEDFRPPXLWDPRGHUDÁ½R
VHVHQWHEHPFRPRSUÍSULRFRUSRHSDUD
DPHQL]DUHVVHSUREOHPDGHYRUDGRFHV
RXSUDWRVVXSHUFDOÍULFRV3RUÃPGHVVD
forma, ela engorda mais e se sente cada
YH]SLRUFRQVLJRPHVPD3RULVVRDOÃPGD
RULHQWDÁ½RGHXPQXWULFLRQLVWDÃY»OLGRR
DFRPSDQKDPHQWRGHXPSVLFÍORJRTXH
SRGHU»WUDEDOKDUDVDQJÔVWLDVWULVWH]DV
ansiedade e todos os outros sentimentos que
podem causar os transtornos alimentares,
que dificultam o emagrecimento.

4
Além da imagem
$VFRQVHTXÄQFLDVGRVREUHSHVR
HGDREHVLGDGHHVW½RDOÃPGD
DSDUÄQFLD4XHPHVW»PXLWRDFLPD
GRSHVRSRGHWHUVÃULRVSUREOHPDV
GHVDÔGHHSVLFROÍJLFRV3RUDQR
PRUUHPPLOKDUHVGHSHVVRDVGHYLGR
ºVFRPSOLFDÁÏHVTXHDJRUGXUD
H[FHVVLYDFDXVD
'LDEHWHVWLSRGRHQÁDV
FDUGLRYDVFXODUHVKLSHUWHQV½R
arterial e infarto podem ser alguns
dos problemas decorrentes desse
mal, assim como determinados tipos
GHF¼QFHUTXHV½RPDLVFRPXQVHP
TXHPWHPR,0&§QGLFHGH0DVVD
&RUSÍUHDHOHYDGR
Outras patologias que podem ser
FDXVDGDVSHODREHVLGDGHV½RF»OFXOR
QDYHVÇFXODELOLDUKHSDWLWHHJRUGXUD
QRIÇJDGRHVWHDWRVHRVWHRDUWULWH
JRWDGRHQÁDVSXOPRQDUHVDSQHLDGR
VRQRUHIOX[RSUREOHPDVQRDSDUHOKR
reprodutivo feminino e irregularidade
menstrual, entre outros.
$OÃPGLVVRRODGRHPRFLRQDO
WDPEÃPILFDPXLWRDEDODGRXPD
YH]TXHDVSHVVRDVFKHJDPDVRIUHU
SUHFRQFHLWR3RULVVRRVVHQWLPHQWRV
GHUHMHLÁ½RYHUJRQKDWULVWH]DH
GHSUHVV½RV½RPXLWRFRPXQVHQWUH
DVSHVVRDVTXHHVW½RDFLPDGRSHVR
e isso pode piorar ainda o quadro de
obesidade, pois toda a infelicidade
pode ser descontada na comida.
6HYRFÄGHVHMDSHUGHUSHVR
saiba que as vantagens em atingir
RSHVRGHVHMDGRV½RLQFUÇYHLVWHU»
PDLVGLVSRVLÁ½RQRWDU»DPHOKRUD
QDUHVSLUDÁ½RQDHOLPLQDÁ½RGD
VHQVDÁ½RGHHVWXIDPHQWRHGH
GLVWHQV½RDEGRPLQDO2XWUDVTXHL[DV
W½RIUHTXHQWHVHQWUHDVPXOKHUHV
FRPRDDSDUÄQFLDGDSHOHHGR
FDEHORRKXPRUDHQ[DTXHFDR
LQFKDÁRLUULWDÁ½RRVVLQWRPDV
GD730HDIDGLJDWDPEÃPV½R
DPHQL]DGDVTXDQGRDSHVVRDLQLFLD
uma dieta equilibrada e balanceada.
9DOHDSHQDLQYHVWLU

5
 CORPO EM AÇÃO
e quilos a menos na balança
Quando o assunto são os exercícios físicos,
descubra quais são os aliados do emagrecimento
&RQVXOWRULD<XUL0DUWLQV$GDGSHUVRQDOWUDLQHUHDWOHWDGHILVLFXOWXULVPR,)%%
0ÎQLFD*DOLVDGRFHQWHGHFXUVRGH1XWULÁ½RGD8QLYHUVLGDGH$QKHPEL0RUXPEL

$OÃPGHPDQWHUXPDGLHWDULFDHPQXWULHQWHVHIRFDGD
DSHQDVHPDOLPHQWRVQDWXUDLVLQFRUSRUDUºURWLQD
Ciclismo:YRFÄSRGHRSWDUSRUDQGDU
em uma bicicleta tradicional ou na academia
DWLYLGDGHVIÇVLFDVÃIXQGDPHQWDOSDUDREWHUÍWLPRV
para garantir bons resultados de emagrecimento
resultados que podem permanecer de maneira definitiva
HDLQGDGHL[DURFRUDÁ½RVDXG»YHO
HPVHXFRUSR'HVFXEUDVXJHVWÏHVTXHY½RFRODERUDU
3HUGDGHFDORULDSRUKRUDde 500 a 1.000
FRPDUHGXÁ½RGHSHVRHDJUHJDU½RPXLWRPDLV
GHDFRUGRFRPDLQWHQVLGDGHGRVPRYLPHQWRV
GLVSRVLÁ½RHYLJRUDRVVHXVGLDV

Circuito: IHLWDHPJUXSRDDXODÃGLYLGLGD
HPGLIHUHQWHVDWLYLGDGHVTXHY½RVHQGRUHYH]DGDV
SRUVXEJUXSRVSRUH[HPSORFRUUHUHSXODUFRUGD
3HUGDGHFDORULDSRUKRUD660

Corrida: ÃXPDGDVPRGDOLGDGHVPDLV
HILFD]HVSDUDRFRQWUROHGHSHVRFRUSRUDO
3HUGDGHFDORULDSRUKRUD500

Balé: a atividade modela o corpo e emagrece.

2YDQWDMRVRÃTXHREDOÃWDPEÃPHQULMHFHRDEGÎPHQ
HQGLUHLWDDFROXQDHWUDEDOKDSHUQDVHEUDÁRV
3HUGDGHFDORULDSRUKRUDLQLFLDQWHV
RXQÇYHODYDQÁDGR

Caminhada: dependendo da intensidade,

ÃXPDJUDQGHDOLDGDQDFRQTXLVWDGRFRUSRSHUIHLWR
HQ½RH[LJHFRQKHFLPHQWRV
3HUGDGHFDORULDSRUKRUD350

6
Dança: uma das maneiras mais
DJUDG»YHLVHGHVFRQWUDÇGDVGHTXHLPDUFDORULDV
(ODWUDEDOKDWRGRRFRUSRÃGLYHUWLGDHDLQGD
DMXGDQDLQWHUDÁ½RHQWUHDVSHVVRDV
3HUGDGHFDORULDSRUKRUD 600 a 800
Simulador de caminhadas:
SURSRUFLRQDDPRYLPHQWDÁ½RGDVSHUQDV
HGRVEUDÁRVWUDEDOKDQGRRVPHPEURVLQIHULRUHV
e superiores ao mesmo tempo.
3HUGDGHFDORULDSRUKRUD600

Spinning:DVDXODVV½RSHUIHLWDVSDUD
quem quer perder peso, com a vantagem de
TXHYRFÄSRGHFRQWURODUDFDUJDHDLQWHQVLGDGH
de acordo com os seus limites.
3HUGDGHFDORULDSRUKRUD de 500 a 1.000

Step: RH[HUFÇFLRDHUÍELFRWRQLILFDSHUQDV
quadris e bumbum.
3HUGDGHFDORULDSRUKRUD800

Tênis: repleto de movimentos,

DMXGDDWRQLILFDUDVFR[DVHDVSHUQDV
3HUGDGHFDORULDSRUKRUD800

Zumba: em alta, a atividade que ajuda

Ioga: ajuda a diminuir as dores musculares,
DXPHQWDDIOH[LELOLGDGHHÃÍWLPDRSÁ½RSDUD
TXHPJRVWDGHDORQJDPHQWR
3HUGDGHFDORULDSRUKRUD180
a perder peso de um jeito bem divertido,
com movimentos e ritmos variados.
3HUGDGHFDORULDSRUKRUD500

Jump: DVDXODVHQYROYHPSXODUHGDQÁDU
VREUHXPDFDPDHO»VWLFD$OÃPGHTXHLPDU
PXLWDVFDORULDVÃXPDDWLYLGDGHPXLWRGLYHUWLGD
3HUGDGHFDORULDSRUKRUDde 300 a 600

Musculação: WUDEDOKDRVJUXSRV
musculares separadamente, modelando
o corpo do jeito que cada pessoa desejar.
3HUGDGHFDORULDSRUKRUD420

Natação:DWLYLGDGHVDTX»WLFDV
JHUDOPHQWHV½RPDLVPRWLYDGRUDV
HDJUDG»YHLVSULQFLSDOPHQWHQRYHU½R
3HUGDGHFDORULDSRUKRUD800

Pilates: LQGLFDGRSDUDTXHPGHVHMDPHOKRUDU
DUHVLVWÄQFLDPXVFXODUHDOLYLDURHVWUHVVHM»TXH
WUDEDOKDFRUSRHPHQWH$OÃPGHTXHLPDUFDORULDV
DMXGDDFRUULJLUDSRVWXUDDFRQFHQWUDÁ½RD
UHVSLUDÁ½RDXPHQWDUDIOH[LELOLGDGHHHPDJUHFHU
3HUGDGHFDORULDSRUKRUD180

7
 Bate-papo
com
Flavia Calina
Com mais de 1
milhão de inscritos,
vlogueira retrata seu
dia a dia, e ainda
dá dicas de saúde,
beleza e maternidade
em seu canal
)RWRGLYXOJDÁ½R
A paulistana que, atualmente,
mora em Wisconsin, Estados
Unidos, iniciou sua jornada como
\RXWXEHUHPUHYHODQGRHP
VHXVYÇGHRVDPDQHLUDFRPRDV
americanas usam maquiagem.
Sete anos depois, seu canal
ID]SDUWHGR7RS&UHDWRUV
GR<RX7XEH%UDVLOHDOÃPGH
maquiagem, ela aborda diversos
assuntos do universo feminino,
LQFOXVLYHVHXFDPLQKRSDUD
conseguir o peso que tanto
desejava. Confira a entrevista
com Flavia Calina.
8
Como define sua rotina?
1½RWHQKRGLDVLJXDLV&RPRWUDEDOKR
GHFDVDHFRPFRQWHÔGRSDUDLQWHUQHW
GLDULDPHQWHIDÁRDOJRGLIHUHQWH$ÔQLFD
URWLQDTXHHXPDQWHQKRÃRKRU»ULRGDV
UHIHLÁÏHVGRFRFKLORGDWDUGHHGRVRQRGD
QRLWHFRPPLQKDILOKDGHDQRVHPHLR
&RPRLQLFLRXFRPR\RXWXEHU"
Comecei em janeiro de 2009, enquanto
WUDEDOKDYDHPXPDHVFRODGH(GXFDÁ½R
,QIDQWLOHWHQWDYDHQJUDYLGDUK»DQRV
(VWDYDPXLWRWULVWHFRPPLQKDVLWXDÁ½R
HHQFRQWUHLYÇGHRVGHPDTXLDJHP
QR<RXWXEH)LTXHLHQFDQWDGDFRPD
quantidade de produtos e o quando
SRGHUÇDPRVQRVWUDQVIRUPDUFRPD
maquiagem e comecei a gravar tudo o
TXHHXKDYLDDSUHQGLGRSDUDPRVWUDU
DPLQKDP½HHLUP½(PSRXFRWHPSR
RXWUDVSHVVRDVFRPHÁDUDPDDVVLVWLU
DRVYÇGHRVWDPEÃP
Quando decidiu contar sua
KLVWÍULDSHODLQWHUQHW"
'HSRLVTXHSHUFHELTXHKDYLDFULDGR
XPDDXGLÄQFLDSUHVHQWHHSDUWLFLSDWLYD
&RPHFHLDIDODUFDGDYH]PDLVVREUH
PLQKDYLGDSHVVRDOHXPGRVDVVXQWRV
foi sobre infertilidade. Recebi um apoio
LQFUÇYHOGDVSHVVRDVTXHPHDVVLVWLDP
HLVVRVÍID]LDFRPTXHHXILFDVVH
PDLVºYRQWDGHSDUDFRPSDUWLOKDU
PLQKDVH[SHULÄQFLDV
4XDODVXDUHODÁ½R
com o seus seguidores?
Sempre afirmo que somos uma
JUDQGHIDPÇOLDQR<RXWXEHSRLV
WURFDPRVH[SHULÄQFLDVIDODPRVVREUH
HPRÁÏHVDSUHQGHPRVPXLWRVFRPRV
RXWURV(XSHORVYÇGHRVDVSHVVRDV
SHORVFRPHQW»ULRVHSHORVHQFRQWURVTXH
promovemos durante alguns eventos.
&RPRHQFDUDDUHSHUFXVV½R
do seu canal?
1RFRPHÁRÃXPSRXFRDVVXVWDGRU$ILQDO
RQÔPHURGHLQVFULWRVHGHDFHVVRVG»
SUDHQFKHUPXLWRVHVW»GLRVDRPHVPR
WHPSRHÃGLIÇFLOGHLPDJLQDUHXIDODQGR
SDUDWRGDVHVVDVSHVVRDVoDRYLYRp0DV
DRPHVPRWHPSRÃPXLWRUHFRPSHQVDGRU
SHORUHWRUQRTXHWHQKRGDVSHVVRDVTXHVH
HPRFLRQDPFRPRVYÇGHRVTXHDSUHQGHP
com a gente, que mudam algo em sua vida
SDUDPHOKRUSRUWHUDVVLVWLGRXPYÇGHR
QRVVRPHVLQWRPXLWRIHOL]HUHDOL]DGD
Quais os planos para o canal?
*RVWDULDGHFULDUVHULHVHVSHFÇILFDVSDUD
PDP½HVHSDSDLVHXPDVÍSDUDDV
FULDQÁDVM»TXHPHXSÔEOLFRLQIDQWLOWHP
crescido demais.
 Para encontrar a Flavia, acesse:
%ORJKWWSZZZIODYLDFDOLQDFRP
)DFHERRNIDFHERRNFRPSDJHV)ODYLD
&DOLQD"UHI KO
7ZLWWHUKWWSVZZZWZLWWHUFRPIOD
,QVWDJUDP#IODYLDBFDOLQDB
6QDSFKDWIODYLDFDOLQD

&RPRÃVXDSUHRFXSDÁ½RFRPDDOLPHQWDÁ½R"
3URFXURVHPSUHLQJHULUFRPLGDVVDXG»YHLVPDV
DFUHGLWRQRHTXLOÇEULR3ULQFLSDOPHQWHHPIHVWDV
RXHPYLDJHQVUHOD[RPDLVXPSRXFR0DVPH
preocupo com a qualidade dos ingredientes e da
SURFHGÄQFLDGRVDOLPHQWRV

&RPRÃVXDDOLPHQWDÁ½RKRMHHPGLD"
£WÇSLFDGHXPEUDVLOHLUR&RPRS½RFRPPDQWHLJD
HOHLWHSHODPDQK½IDÁRDUUR]IHLM½ROHQWLOKD 10 dicas de uma alimentação
sopas, carnes, frango, salada, legumes para o
DOPRÁRHMDQWDU&ODURDOWHUQDQGRRVLQJUHGLHQWHV saudável da Flavia Calina
HHVWRXPHSROLFLDQGRQDVSRUÁÏHVWDPEÃP q,QJHULUFRPLGDVFRORULGDV
q3UHILUDUHIHLÁÏHVTXHQ½RV½RHPEDODGDV2SWHVHPSUHSHORQDWXUDO
4XDODVXDRSLQL½RVREUHD q&RQWURODUDVSRUÁÏHV
LPSRUW¼QFLDGRFRQVXPRGHVRSDV
q/HLUDVHPEDODJHQVSDUDID]HUPHOKRUHVHVFROKDV
HPXPDURWLQDDOLPHQWDUVDXG»YHO"
(XDPRVRSDV£XPSUDWRTXHWUD]DRSRUWXQLGDGH
GHHXFRPHUXPOHJXPHRXYHUGXUDTXHQ½R
gostaria de comer cru ou em uma salada, mas
que, misturada com outros ingredientes na sopa,
ILFDXPDGHOÇFLDHÃVXSHUQXWULWLYD
$VVRSDVID]HPSDUWHGHVXDURWLQD"
0XLWRSULQFLSDOPHQWHSRUTXHPRURHPXP
OXJDUTXHID]IULRDPDLRUSDUWHGRDQRHQW½R
a sopa vem para nos alimentar e acalentar.
q(YLWDUIDULQKDVEUDQFDVTXHÃPXLWRGLIÇFLOSUDPLP
q&RPHUFRPIUHTXÄQFLDSDUDQ½RILFDUFRPPXLWDIRPH
HLQJHULUWXGRGHXPDYH]HHPXPDVÍUHIHLÁ½R
q%HEHUPXLWD»JXD
q3ODQHMDUDVUHIHLÁÏHVSDUDID]HUPHOKRUHVHVFROKD
q(VFROKHUDVIUXWDVTXDQGRWLYHUYRQWDGHGHFRPHUGRFHV
q&R]LQKDUHPIDPÇOLDSDUDTXHDH[SHULÄQFLDVHMDPDLVSUD]HURVD

2TXHQ½RHQWUDHPVHXFDUG»SLR"
$LQGDQ½RWHQKRFRVWXPHGHXVDUDV
IDULQKDVDOWHUQDWLYDVDIDULQKDGHWULJR

Quantos quilos emagreceu?

-»SDVVHLSRUPXLWRVDOWRVHEDL[RV1DPLQKD
ÔOWLPDUHHGXFDÁ½RDOLPHQWDUHPDJUHFLTXLORV
'HSRLVHQJUDYLGHLJDQKHLFHUFDGHHSHUGL
TXLORVGHSRLVGDJUDYLGH]$JRUDHVWRXJU»YLGD
QRYDPHQWHHGHSRLVTXHWLYHUPHXEHEÄTXHUR
YROWDUDHPDJUHFHUSDUDWHUXPDYLGDPDLVVDXG»YHO
HSDUDWHUSLTXHSDUDFRUUHUDWU»VGRVPHXVILOKRV

Quais os segredos de seu emagrecimento?

)RUDPDVSRUÁÏHVSHTXHQDVHIUHTXHQWHV

3DUDPDQWHURSHVRFRPRID]"
Acredito que anotar tudo o que se come
ajuda muito a ter uma ideia do que estamos
LQJHULQGRšVYH]HVFRPHPRVVHPSHUFHEHU

9
 SOPAS
emagrecedoras
Receitas com poucas
calorias e supersaborosas
Tempo médio de preparo de cada receita: 30 minutos

)RWRVGDVUHFHLWDVV½RPHUDPHQWHLOXVWUDWLYDV

10
 DICA
A vagem
p o s s ui
Creme de legumes fibras de
HVWLPXODP
celulose
DVIXQÁÏ
qu e Sopa de abóbora
LQWHVWLQDLV HV
3RU.QRUU HDGLJHV  3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR
2 IHU H F HP W ½R
5HQGLPHQWRSRUÁÏHV VHQVDÁ½R  5HQGLPHQWRSRUÁÏHV
saciedad G
&DORULDVSRUSRUÁ½RNFDO e, o que a H &DORULDVSRUSRUÁ½RNFDO
nas dieta juda
s d e ema
grecimen -
,QJUHGLHQWHV to ,QJUHGLHQWHV
qFROKHUGHVRSDGHÍOHR qFKXFKXV
ï ½ cebola pequena picada qIDWLDPÃGLDGHWRPDWH
ï 1 cenoura pequena cortada em rodelas ï ½ cebola pequena
qEDWDWDVPÃGLDVFRUWDGDHPFXERV qGHQWHVGHDOKR
qOGH»JXD q—SUDWRGHPHVDGHDFHOJD
qFXERVGHFDOGRGHOHJXPHV.1255%DODQFH qWDORGHVDOV½R
q—[ÇFDUDGHFK»GHDEÍERUDSHVFRÁRFRUWDGDHPFXERV qFROKHUGHVRSDGHVDOVLQKDSLFDGD
q—[ÇFDUDGHFK»GHYDJHPSLFDGD qSHGDÁRVSHTXHQRVGHDEÍERUDPRUDQJD
q—FRSRVPÃGLRVGH»JXD
0RGRGHSUHSDUR qFROKHUGHFK»GHVDOOLJKW
(PXPDSDQHODFRORTXHRÍOHRHOHYHDRIRJRDOWRSDUD q3LPHQWDGRUHLQRDJRVWR
DTXHFHU-XQWHDFHERODHUHIRJXHSRUPLQXWRRXDWÃILFDU
transparente Junte a cenoura e a batata, e refogue ligeira
PHQWH5HJXHFRPD»JXDDGLFLRQHRVFXERVGHFDOGRGH
OHJXPHV.1255%DODQFHHGHL[HFR]LQKDUHPIRJRPÃGLR
FRPDSDQHODVHPLWDPSDGDDWÃOHYDQWDUIHUYXUD$FUHVFHQ
WHDDEÍERUDHDYDJHPHGHL[HFR]LQKDUHPIRJRPÃGLR
FRPDSDQHODVHPLWDPSDGDSRUPDLVPLQXWRVRXDWÃ
TXHRVOHJXPHVHVWHMDPFR]LGRV5HWLUHGRIRJRWUDQVILUDD
sopa para o copo do liquidificador e bata por 2 minutos, ou
DWÃREWHUXPFUHPHOLVRHKRPRJÄQHR6LUYDHPVHJXLGD
qSUDWRGHPHVDGHHVFDUROD
ï 2 claras de ovos
0RGRGHSUHSDUR
'HVFDVTXHHSLTXHWRGRVRVLQJUHGLHQWHVFRPH[FHÁ½R
dos ovos, obviamente. Coloque os ingredientes em
XPDSDQHODPHQRVDHVFDUROD$FUHVFHQWH»JXDVDOH
SLPHQWD&R]LQKDDWÃTXHWRGRVRVLWHQVILTXHPPDFLRV
GHVOLJXHRIRJRHEDWDWXGRQROLTXLGLILFDGRUDWÃREWHU
XPDPLVWXUDKRPRJÄQHD-XQWHHPXPDSDQHODRFDOGR
DHVFDURODSLFDGDHPWLUDVILQDVHDVFODUDVEDWLGDV&R]L
QKHPDLVXPSRXFRDWÃLQFRUSDUGHVOLJXHRIRJRHVLUYD

Sopa delícia de legumes

3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR

5HQGLPHQWRSRUÁ½R Sopa emagrecedora sem glúten

&DORULDVSRUSRUÁ½RNFDO 3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR

,QJUHGLHQWHV 5HQGLPHQWRSRUÁÏHV DICA

ï 4 batatas &DORULDVSRUSRUÁ½RNFDO A r ma ze n
ï 2 cenouras c e n o ur a s e a s
n a g av e t a
baixa da
qFKXFKXV ,QJUHGLHQWHV geladeira
, den -
qDEREULQKDVLWDOLDQDV WURGHXP
q[ÇFDUDVGHFK»GHFDOGR VDFRSO»
o u e mb r u VWLFR
qFHERODPÃGLD GHJDOLQKDFRPEDL[RWHRUGHVÍGLR lhadas nu
qGHQWHVGHDOKR toalha de ma
ï 2 aipos picados p ap el p ar
qOGH»JXD d ur a r e m a
ï 2 cenouras grandes fatiadas mais.
q$]HLWHDJRVWR qSHTXHQDVDEREULQKDVSLFDGDV
0RGRGHSUHSDUR
/LPSHEHPRVOHJXPHVSLTXHRVHFR]LQKHRVMXQWDPHQ
WHFRPRVDODFHERODHRDOKRXVDQGR»JXDDWÃFREULU
RVLQJUHGLHQWHV5HVHUYHDOJXQVSHGDÁRVGRVLWHQV2
UHVWDQWHEDWDQROLTXLGLILFDGRUHDFUHVFHQWHD]HLWHQD
PLVWXUD'HYROYDRFDOGRºSDQHODFRPRVLQJUHGLHQWHV
inteiros e ferva durante mais alguns minutos.
q›JXDVXILFLHQWHSDUDRSUHSDUR
0RGRGHSUHSDUR
&R]LQKHRFDOGRGHJDOLQKDHPXPDSDQHODPÃGLDHGHL
[DUHPIRJREUDQGR$GLFLRQHRDLSRHDVFHQRXUDVDLQGD
HPIRJREDL[RFR]LQKDQGRDWÃILFDUHPPDFLDVGXUDQWH
DPLQXWRV$FUHVFHQWHDDEREULQKDHFR]LQKHSRUPDLV
10 minutos.
11
 Sopas Emagrecedoras
Sopa contra inchaço Sopa emagrecedora com
3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR propriedades termogênicas
5HQGLPHQWRSRUÁ½R 3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁ½R
,QJUHGLHQWHV &DORULDVSRUSRUÁ½RNFDO
ï 1 cenoura
qPDQGLRTXLQKDEDWDWDEDURDJUDQGH ,QJUHGLHQWHV
qFKXFKX qFKXFKXVGHVFDVFDGRVHSLFDGRV
qPDÁRGHFKHLURYHUGH DICA ï 1 fatia de tomate picado
q[ÇFDUDGHFK»GHYDJHP A mandio ï ½ cebola picada
T -
qFROKHUHVGHVRSDGHD]HLWH XLQKDÃUH qGHQWHVGHDOKRSLFDGRV
SOHWD
qPDÁRGHHVSLQDIUH HPDPLGR ï ½ berinjela picada
GHI»FLO
ï 200 g de creme de tomate GLJHVW½R qWDORGHVDOV½RSLFDGR
ï 1 berinjela qFROKHUGHVRSDGHVDOVLQKDSLFDGD
ï 2 nabos q—FRSRVGH»JXD
qDEREULQKD q—FROKHUGHFDIÃGHSLPHQWDFDODEUHVDVHFD
qWDEOHWHVGHFDOGRGHFDUQHFRPEDL[RWHRUGHJRUGXUD qFROKHUGHFK»GHVDOOLJKW
q›JXDVXILFLHQWHSDUDRSUHSDUR ï 1 prato de escarola lavada e picada
ï 3 ovos e 2 claras
0RGRGHSUHSDUR
/DYHGHVFDVTXHHIDWLHRVLQJUHGLHQWHVVÍOLGRV$SÍVLVVR 0RGRGHSUHSDUR
XQDFRPRVRXWURVLWHQVGDUHFHLWDQDSDQHODGHSUHVV½R &R]LQKHHPXPDSDQHODRFKXFKXRWRPDWHDFHERODR
FRP»JXDDWÃFREULURVLQJUHGLHQWHVHGHL[HFR]LQKDUDWÃ DOKRDEHULQMHODRVDOV½RHDVDOVLQKDMXQWRFRPD»JXDDWÃ
que todos fiquem amolecidos. Em seguida, sirva. TXHFXEUDWRGRVRVLQJUHGLHQWHVDSLPHQWDHRVDODWÃTXH
ILTXHPPDFLRV$SÍVLVVREDWDQROLTXLGLILFDGRUDWÃREWHU
XPDVXEVW¼QFLDKRPRJÄQHD&RORTXHRFUHPHQRYDPHQWH

Dica de sobremesa
na panela, acrescente a escarola fatiada e os ovos batidos
FRPDVFODUDV&R]LQKHPDLVXPSRXFRDWÃHQFRUSDUHVLUYD

Bombom de damasco e amêndoas Sopa-creme de abóbora e gengibre

3RU0DOX/RER
3RU Aline Cristina Cardoso

5HQGLPHQWRXQLGDGHV 5HQGLPHQWRSRUÁÏHV
D
&DORULDVSRUXQLGDGHFDORULDVFDG &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV ,QJUHGLHQWHV
q JGDPDVFRVHFRKLGUDWDGR qFROKHUGHVRSDGHD]HLWHH[WUDYLUJHP
qJDPÄQGRDVGHVFDVFDGDV qFHERODPÃGLDSLFDGD
OKHUGHFK»GH
qSLWDGDIDYDGHEDXQLOKDRXFR q[ÇFDUDVGHFK»GHDEÍERUDVHPFDVFDHPSHGDÁRV
HVVÄQFLDEDXQLOKD qFROKHUGHFDIÃGHUDVSDVGHJHQJLEUH
qOGH»JXD
0R GRGHSUHSDUR qSLWDGDGHRUÃJDQR
GLDSDUDRXWUR
'HL[HDVDPÄQGRDVGHPROKRGHXP q6DOVLQKDSLFDGDDJRVWR
GDPDVFRGHPR 
(VFRUUDDVHUHWLUDUDVFDVFDV'HL[HR
1RSURFHVVDGRU
OKRHP»JXDSRUPLQXWRVHVFRUUDR 0RGRGHSUHSDUR
RVDWÃREWHUXPD
FRORTXHWRGRVRVLQJUHGLHQWHVHEDWD $TXHÁDRD]HLWHUHIRJXHDFHERODHHPVHJXLGDDDEÍER
V»ULRXQWHDV
PDVVD0ROGHFRPDVP½RVVHQHFHV UD-XQWHRJHQJLEUHVDOHD»JXD&R]LQKHDWÃGHVPDQFKDU
RVERPERQVHP
SDOPDVFRPRÍOHRGHFRFR&RORTXH os ingredientes. Espere amornar e bata tudo no liquidifica
KRUDGHVHUYLU
IRUPLQKDVHOHYH RVºJHODGHLUDDWÃD GRU9ROWHDTXHFHUFRPRRUÃJDQRHVLUYDFRPDVDOVLQKD

12
 Sopa de quinoa
3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR

5HQGLPHQWRSRUÁ½R
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV
qFROKHUHVGHVRSDGHÍOHRGHROLYD
qFKDORWDVSHTXHQDVSLFDGDV
q[ÇFDUDGHFK»GHFHQRXUDVSLFDGDV
ï Sal a gosto
qGHQWHVGHDOKRPRÇGRV
q[ÇFDUDVGHFK»GHFDOGRGHYHJHWDLV
FRPEDL[RWHRUGHVÍGLR
q[ÇFDUDGHFK»GHTXLQRDEHPODYDGD
q—FROKHUGHVRSDGHPLVVÎPROKRMDSRQÄV
qFROKHUHVGHVRSDGHWDKLQD

Sopa de frango SDVWDIHLWDFRPVHPHQWHVGHJHUJHOLP

q–GH[ÇFDUDGHFK»GHVXFRGHOLP½RIUHVFR
3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR q–GH[ÇFDUDGHFK»GHHQGURIUHVFRSLFDGR

5HQGLPHQWRSRUÁÏHV 0RGRGHSUHSDUR
&DORULDVSRUSRUÁ½RNFDO (VTXHQWHRÍOHRHPXPDSDQHODPÃGLDHPIRJRPÃGLR
$GLFLRQHXPDSLWDGDGHVDODFHQRXUDHDFKDORWD5HIR
,QJUHGLHQWHV JXHGXUDQWHDPLQXWRV$FUHVFHQWHRDOKRHUHIRJXH
qFROKHUGHVRSDGHÍOHRGHFRFR por mais 2 minutos. Coloque o caldo de vegetais, a qui
qFHERODDPDUHODRUJ¼QLFDFRUWDGD QRDHPDLVXPDSLWDGDGHVDOHGHL[HIHUYHU'LPLQXDR
ï 3 cenouras raladas IRJRHPH[DSRUPDLVPLQXWRV3UHSDUHVHSDUDGDPHQ
ï 2 aipos picados WHXPDPLVWXUDFRPDWDKLQDRPLVVÎHRVXFRGHOLP½R
qGHQWHVGHDOKRHVPDJDGRV $VVLPTXHDVRSDHVWLYHUSURQWDWLUHDGRIRJRHDGLFLRQH
qFROKHUGHVRSDGHFXUU\HPSÍ a mistura, juntamente com o endro.
q[ÇFDUDVGHFK»GHFDOGRGHJDOLQKD
FRPEDL[RWHRUGHVÍGLR
q[ÇFDUDVGHFK»GHIUDQJRDVVDGRSLFDGR
qIROKDGHORXUR DICA
qPDÁ½RUJ¼QLFDIDWLDGD Sopa de aveia Ao desco
DOJXPLQJ ngelar
ï 1 pitada de pimenta UHGLHQWH
3RU Aline Cristina Cardoso XVH»JXD Q½R
q—FROKHUGHFK»GHWRPLOKRVHFR VREUHRD
para acele OLPHQWR
r ar
q5DVSDVGHXPOLP½R 5HQGLPHQWRSRUÁÏHV ID]HULVVR o processo. Ao
Y
q[ÇFDUDVGHFK»GHOHLWHGHFRFRQ½RDGRFLFDGR &DORULDVSRUSRUÁ½RNFDO par te dos RFÄSHUGHERD
ï 1 pitada de sal n u tr
a qualida ientes, altera
q›JXDVXILFLHQWHSDUDRSUHSDUR ,QJUHGLHQWHV de e o pa
ladar
ï ½ cebola picada da comid
a.
0RGRGHSUHSDUR qFHQRXUDHPFXELQKRV
&RORTXHRÍOHRGHFRFRHPXPDSDQHODJUDQGHHP qFROKHUGHVRSDGHD]HLWHGHROLYD
IRJRPÃGLR$SÍVDTXHFÄORDGLFLRQHDFHERODRDLSRH q—OGH»JXDPLQHUDO
FHQRXUDSDUDFR]LQKDUFRP»JXDDWÃFREULURVLWHQVPH qFROKHUHVGHVRSDGHDYHLDHPIORFRV
[HQGRGHYH]HPTXDQGRGXUDQWHFLQFRPLQXWRV'HSRLV
DFUHVFHQWHRVGHQWHVGHDOKRHRFXUU\HPSÍHFR]LQKH
SRUPDLVGRLVPLQXWRV$GLFLRQHRFDOGRGHJDOLQKDR
IUDQJRDIROKDGHORXURDPDÁ½DSLPHQWDRWRPLOKRH
DVUDVSDVGHOLP½RHPH[DEHP&R]LQKHHPIRJREUDQGR
por mais 40 minutos. Depois, misture com o leite de coco
HVDO5HWLUHDIROKDGHORXURHVLUYD
q6DOVLQKDSLFDGDSDUDSROYLOKDU
0RGRGHSUHSDUR
5HIRJXHDFHERODHDFHQRXUDQRD]HLWHGHROLYD$FUHV
FHQWHD»JXDGHL[HIHUYHUHPLVWXUHDDYHLD(VSHUH
engrossar e tempere com o sal. Desligue o fogo e sirva
SROYLOKDGRFRPDVDOVLQKD
13
 Sopas Emagrecedoras
Sopa de lentilha com soja
3RU Aline Cristina Cardoso

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV
qFROKHUHVGHVRSDGHÍOHR
qFHERODVPÃGLDVIDWLDGDV
qFHQRXUDVPÃGLDVIDWLDGDV
q[ÇFDUDGHFK»GHVDOV½R
q[ÇFDUDGHFK»GHSURWHÇQDGHVRMDWH[WXUL]DGDILQD
q—NJGHOHQWLOKDVHFD
ï Sal a gosto
qFROKHUGHFK»GHWRPLOKR
qIROKDVGHORXUR
q[ÇFDUDVGHFK»GH»JXDTXHQWH

0RGRGHSUHSDUR
'RXUHDVFHERODVQRÍOHRDGLFLRQHDVFHQRXUDVHR
VDOV½RHFR]LQKHSRUPLQXWRV-XQWHWRGRVRVRXWURV
LQJUHGLHQWHV&RORTXHD»JXDSRUÔOWLPRHFR]LQKHSRU
KRUDRXDWÃDOHQWLOKDILFDUPDFLD

Sopa de repolho
Creme de legumes e quinoa 3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR

5HQGLPHQWRSRUÁ½R
3RU Aline Cristina Cardoso &DORULDVSRUSRUÁ½RNFDO DICA
5HQGLPHQWRSRUÁÏHV O repolho
,QJUHGLHQWHV d eve s er
&DORULDVSRUSRUÁ½RNFDO gu a
qSLPHQWÏHVYHUGHV n a g av e t a r d a d o
d
ï 6 cebolas verdes grandes deira, em a gela-
,QJUHGLHQWHV balado em
ï 450 g de tomates em cubos VDFRSO»V
qFROKHUGHVRSDGHD]HLWHH[WUDYLUJHP WLFR
qGHQWHVGHDOKRSLFDGRV qFHQRXUDVPÃGLDV
qFHERODPÃGLDSLFDGD qSXQKDGRGHVDOV½RSLFDGR
ï 3 tomates sem pele e sem sementes picados ï 1 pacote de sopa de cebola
qDEREULQKDVSLFDGDV q—UHSROKRSLFDGR
qEDWDWDGRFHPÃGLDSLFDGD qFXERVGHFDOGRGHJDOLQKD
q—PDÁRGHHVSLQDIUHSLFDGR qGHQWHVGHDOKR
qOGH»JXD qFROKHUHVGHVDOVLQKDSLFDGD
ï Sal a gosto ï Sal e pimenta a gosto
qFROKHUHVGHVRSDGHTXLQRDHPIORFRV
q6DOVLQKDSLFDGDDJRVWR
0RGRGHSUHSDUR
(PXPDSDQHODDTXHÁDRD]HLWHHUHIRJXHRDOKRDFHER
la e o tomate. Em seguida, os legumes e a verdura. Junte
D»JXDHVDO&R]LQKHDWÃRVLQJUHGLHQWHVILFDUHPPDFLRV
Espere amornar e bata tudo no liquidificador. Sirva polvi
OKDGDFRPDTXLQRDHDVDOVLQKD
14
0RGRGHSUHSDUR
&RORTXHHPXPDSDQHODDFHERODYHUGHIDWLDGDRSLPHQW½R
OLPSRHSLFDGRRUHSROKRSLFDGRRVWRPDWHVIDWLDGRVVHP
FDVFDHVHPHQWHVDVFHQRXUDVSLFDGDVRVDOV½RIDWLDGRR
DOKRDVDOVLQKDSLFDGDRSDFRWHGHVRSDGHFHERODRFDOGR
GHJDOLQKDHXPDTXDQWLDGH»JXDTXHFXEUDRVLQJUHGLHQ
WHV&R]LQKHWXGRHPIRJREUDQGRSRUGXDVKRUDV/RJR
DSÍVGHVOLJXHRIRJRHDFUHVFHQWHVDOHSLPHQWDDJRVWR
Mix de cenoura com gengibre Sopa incrível de abobrinha
3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR 3RU Aline Cristina Cardoso

5HQGLPHQWRSRUÁ½R 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV ,QJUHGLHQWHV
ï 3 cenouras grandes ï 1 cebola pequena picada
qEDWDWDPÃGLD qDEREULQKDVSLFDGDV
qOGH»JXD ï 250 g de cogumelo em conserva picado
qFHERODPÃGLD ï 2 ramos de salsa picada
qFROKHUHVGHVDOVLQKDSLFDGDRXIROKDVGHPDQMHULF½R qFRSRVGH»JXD
qFROKHUHVGHVRSDGHD]HLWDGHROLYD q—[ÇFDUDGHFK»DYHLD
qSHGDÁRGHJHQJLEUH qFROKHUGHVRSDGHÍOHRGHFDQRODRXJLUDVVRO
q6DOHSLPHQWDGRUHLQRDJRVWR ï Sal a gosto

0RGRGHSUHSDUR
&RUWHDFHQRXUDDFHERODHDEDWDWDHPSHGDÁRVH
FR]LQKHDVDWÃTXHILTXHPPDFLDV'HSRLVEDWDWXGRQR
liquidificador com o gengibre. Tempere a gosto com o sal
HDSLPHQWDGRUHLQR6LUYDDVRSDFRPXPILRGHD]HLWHH
GHFRUHDFRPDVDOVLQKDRXPDQMHULF½R
0RGRGHSUHSDUR
5HIRJXHDFHERODQRÍOHR$GLFLRQHDVDEREULQKDVHRFR
JXPHOR$EDL[HRIRJRHUHIRJXHSRUPLQXWRVPH[HQGR
VHPSUH$GLFLRQHRVGHPDLVLQJUHGLHQWHVHFR]LQKHRVSRU
PLQXWRV(VIULHXPSRXFRHEDWDQROLTXLGLILFDGRUDWÃ
ILFDUFUHPRVR6HGHVHMDUVHSDUHXQVSHGDFLQKRVGHDER
EULQKDHFRJXPHORVSDUDDFUHVFHQW»ORVQDVRSDM»EDWLGD

Sopa de pepino
3RU Aline Cristina Cardoso
Sopa de mandioca
5HQGLPHQWRSRUÁÏHV e alho-porró DICA
&DORULDVSRUSRUÁ½RNFDO 3RU,RQH/HDQGURGH4XHLURJD
O azeite
FRQWÃPJR
UGXUDV
,QJUHGLHQWHV 5HQGLPHQWRSRUÁÏHV PRQRLQVD
WXUDGDV
ï 1 pepino grande &DORULDVSRUSRUÁ½RNFDO TXHDWXDP
FRQWUDR
ï 1 cebola pequena picada FROHVWHURO
UXLP
qFROKHUGHVRSDGHD]HLWHGHROLYD ,QJUHGLHQWHV
q—WDEOHWHGHFDOGRGHJDOLQKDGLVVROYLGR qFROKHUGHVRSDGHD]HLWH
HP—[ÇFDUDVGHFK»GH»JXDTXHQWH qGHQWHGHDOKRDPDVVDGR
qOLP½RVHSDUDGRSRUFDVFDUDODGDHVXFR ï ½ cebola pequena ralada
qUDPRGHKRUWHO½IUHVFDSLFDGR qSHGDÁRVPÃGLRVGHPDQGLRFD
q—[ÇFDUDGHFK»GHLRJXUWHQDWXUDOGHVQDWDGR q—[ÇFDUDGHFK»GHDOKRSRUUÍSLFDGR
ï Sal e pimenta a gosto qFROKHUGHVRSDGHVDOVDSLFDGD
q)ROKDVGHKRUWHO½SDUDHQIHLWDU q6DOPDULQKRDJRVWR
q/LQKDÁDGRXUDGDHVWDELOL]DGDHWULWXUDGDDJRVWR
0RGRGHSUHSDUR q*HUJHOLPDJRVWR
Reserve uma ponta do pepino com mais ou menos 4 cm
para enfeitar e pique o restante. Em uma panela, refogue
DFHERODQRD]HLWHDWÃTXHILTXHPDFLD-XQWHRSHSLQR
SLFDGRRFDOGRGHJDOLQKDDFDVFDHRVXFRGROLP½R
HDKRUWHO½'HL[HOHYDQWDUIHUYXUDHGHSRLVFR]LQKHR
FRQWHÔGRWDPSDGRSRUFHUFDGHPLQXWRV3DVVHD
mistura por um processador ou bata no liquidificador e
UHVHUYHDWÃUHVIULDU7HPSHUHFRPVDOHSLPHQWD(QIHLWH
FRPKRUWHO½HIDWLDVILQDVGHSHSLQR
q›JXDVXILFLHQWHSDUDRSUHSDUR
0RGRGHSUHSDUR
(PXPDSDQHODIXQGDDTXHÁDRD]HLWHHUHIRJXHRDOKRD
FHERODDPDQGLRFDHDVDOVD&XEUDRUHIRJDGRFRPD»JXD
TXHQWHHFR]LQKHDWÃILFDUEHPPDFLR'HL[HHVIULDUHEDWD
no liquidificador. Tempere com o sal e volte a aquecer com
RDOKRSRUUÍIDWLDGR4XDQGRILFDUQDWHPSHUDWXUDLGHDO
SDUDVHUFRQVXPLGRFRORTXHDOLQKDÁDHRJHUJHOLPHVLUYD
15
 Sopas Emagrecedoras
Sopa de cenoura com abobrinha Sopa básica de beterraba DICA
A beterrab
3RU'U$OH[DQGHU*RPHVGH$]HYHGRQXWUÍORJR 3RU Aline Cristina Cardoso
FDUJDJOLF a tem
ÄPLFDPX
5HQGLPHQWRSRUÁ½R 5HQGLPHQWRSRUÁÏHV EDL[DRT LWR
XHVLJQLILF
ÃFRQYHUWL DTX
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO GDHPHQH H
OHQWDPHQ UJLD
WHGLPLQX
,QJUHGLHQWHV ,QJUHGLHQWHV DYRQWDGH LQGR
GH
qDEREULQKDVFRUWDGDVHPFXELQKRV qFROKHUGHVRSDGHÍOHR FRPHUGR
FHV
qFHQRXUDVJUDQGHVFRUWDGDVHPFXELQKRV qFHERODPÃGLDSLFDGD
qFHERODVPÃGLDVSLFDGDV ï 3 beterrabas sem casca e picadas
qGHQWHVGHDOKRVRFDGRVRXSLFDGRV q—OGH»JXD
qFROKHUGHVRSDGHD]HLWHGHROLYD qFROKHUHVGHVRSDGHVXFRGHOLP½R
qPOGH»JXD
q6DOPDQMHULF½RHWHPSHURVDJRVWR
0RGRGHSUHSDUR
&R]LQKHRVOHJXPHVFRUWDGRVHPSHTXHQRVFXELQKRVHP
»JXDHVDOSRUHPPÃGLDPLQXWRVDUPD]HQHRV)DÁDXP
UHIRJDGRFRPXPDFHERODD]HLWHHDOKR$VVLPTXHREWHU
FRORUDÁ½RGRXUDGDDGLFLRQHRVOHJXPHVFR]LGRV0H[DH
combine todos os ingredientes e temperos desejados. Sirva
TXHQWHHSRQKDXPILRGHD]HLWHSRUFLPDGDVRSD
q—FROKHUGHVRSDGHDPLGRGHPLOKR
ï Sal a gosto
0RGRGHSUHSDUR
(PXPDSDQHODGHSUHVV½RJUDQGHFRORTXHRÍOHRHOHYH
ao fogo alto para aquecer. Junte a cebola e refogue por 4
PLQXWRVRXDWÃILFDUWUDQVSDUHQWH$FUHVFHQWHDEHWHUUDED
D»JXDRVXFRGHOLP½RHFR]LQKHSRUPLQXWRVDSÍVR
LQÇFLRGDIHUYXUD7UDQVILUDSDUDRFRSRGROLTXLGLILFDGRUH
EDWDDWÃTXHILTXHKRPRJÄQHR9ROWHDRIRJRDOWRHDGLFLRQH
RDPLGRGHPLOKRM»GLVVROYLGRHPPHLDFROKHUVRSDGH
»JXDHFR]LQKHPH[HQGRVHPSUHSRUPLQXWRRXDWÃ
encorpar, e acrescente o sal a gosto. Sirva em seguida.

Creme de aspargo e shitake

Sopa de cebolinha e salsão
3RU3DROD1XQHVQXWULFLRQLVWD
DICA
5HQGLPHQWRSRUÁÏHV O aspargo
&DORULDSRUSRUÁ½RNFDO ÃIRQWHGHY 3RU3DROD1XQHVQXWULFLRQLVWD
LWDPLQD
&IRODWRSR
W»VVLRH 5HQGLPHQWRSRUÁÏHV
,QJUHGLHQWHV PDQJDQÄV
IHUURH &DORULDSRUSRUÁ½RNFDO
ï 350 g de talos de aspargos FDURWHQÍLGH
V
qJGHIROKDVWDORVGHVDOV½R
,QJUHGLHQWHV
qPO»JXDILOWUDGD
qFHEROLQKDV
qGHQWHGHDOKR
qIROKDVGHVDOV½R
qFHEROLQKD
ï 1 batata
qFROKHUGHVRSDGHD]HLWHGHROLYDH[WUDYLUJHP
ï 1 cenoura
qFROKHUHVGHVRSDDEDFDWH
qFROKHUGHVRSDGHD]HLWH
qFROKHUGHVRSDVXFROLP½RVLFLOLDQR
qFROKHUGHFK»GHVDO
qFROKHUGHFDIÃGHVDO
q3LPHQWDGRUHLQRDJRVWR
q3»SULFDDJRVWR
qOGHFDOGRGHOHJXPHVS»JLQD
q3LPHQWDGRUHLQRDJRVWR
qILOÃVGHSHL[HVSHTXHQRVVXJHVW½RWLO»SLDRXSHVFDGD
qJFRJXPHORVKLWDNH
q6XFRGHOLP½R
qFROKHUGHVRSDPROKRGHVRMDVKR\X
0RGRGHSUHSDUR
0RGRGHSUHSDUR
$TXHÁDRD]HLWHHPXPDSDQHODGHSUHVV½RHDFUHVFHQWHD
&RUWHRVWDORVGHDVSDUJRVHPSHGDÁRVSHTXHQRV/LTXLGL
FHEROLQKDRVDOV½RDFHQRXUDHDEDWDWD7HPSHUHFRPVDO
ILTXHDVIROKDVGHVDOV½RFRPD»JXDRDEDFDWHRDOKRR
HSLPHQWD$FUHVFHQWHRFDOGRGHOHJXPHVHGHL[DUFR]LQKDU
VDODFHEROLQKDRD]HLWHHRVXFRGHOLP½R7HPSHUHFRP
por 20 minutos, contados a partir do momento em que a pa
DS»SULFDHDSLPHQWD5HIRJXHRFRJXPHORFRPRPROKR
QHODFRPHÁDUDFKLDU(QTXDQWRLVVRGHL[HRSHL[HPDULQDU
GHVRMD6LUYDDVRSDIULDFRPRVKLWDNHUHIRJDGR
QROLP½RHJUHOKH6HUYLURSHL[HMXQWRDRFDOGR

16
Delícia de castanha-do-pará
3RU'LHWD'HWR[(ERRN

5HQGLPHQWRNJ
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV
ï 1 cebola picada
qPDÁRGHEUÍFROLVSLFDGR
qFROKHUGHFK»GHD]HLWHGHROLYD
qFROKHUHVGHVRSDGHDUUR]FUXLQWHJUDO
qFDOGRGHJDOLQKDOLJKWGLOXÇGRHPOGH»JXD
qFROKHUGHFK»GHPDQMHULF½R
qFDVWDQKDVGRSDU»HPODVFDV

0RGRGHSUHSDUR
5HIRJXHDFHERODHREUÍFROLVQRD]HLWHMXQWHRDUUR]HUH
JXHFRPRFDOGRGHJDOLQKD'HL[HFR]LQKDUHPIRJREDL[R
por cerca de 20 minutos. Retire, espere amornar e bata no
OLTXLGLILFDGRUFRPRPDQMHULF½R9ROWHºSDQHODSDUDDTXH
FHUHVDOSLTXHDFDVWDQKDGRSDU»QDKRUDGHVHUYLU

Creme de couve-flor com

cebola caramelizada
3RU3DROD1XQHVQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV Creme de agrião

&DORULDSRUSRUÁ½RNFDO 3RU Aline Cristina Cardoso

,QJUHGLHQWHV 5HQGLPHQWRSRUÁÏHV
qFHERODVUR[DV &DORULDVSRUSRUÁ½RNFDO
qFROKHUHVGHVRSDD]HLWHGHROLYDH[WUDYLUJHP
qFROKHUHVGHVRSDGHYLQDJUHEDOV¼PLFR ,QJUHGLHQWHV
qFROKHUGHVRSDGHDÁÔFDUPDVFDYR qFROKHUGHVRSDGHD]HLWH
qFROKHUGHFDIÃGHVDO ï 1 cebola pequena picada
q3LPHQWDGRUHLQRDJRVWR q[ÇFDUDVGHFK»GHDJUL½ROLPSRIROKDVHWDORV
qOGHFDOGRGHOHJXPHVS»JLQD qEDWDWDVVHPFDVFDSLFDGDVHPFXELQKRV
qFRXYHIORU q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHVFDVHLUR
qEDWDWDLQJOHVD
0RGRGHSUHSDUR
3LTXHDFHEROD$FUHVFHQWHRD]HLWHRYLQDJUHEDOV¼PLFR
RDÁÔFDURVDOHDSLPHQWDGRUHLQR'HL[HPDULQDUSRU
PLQXWRV(QTXDQWRLVVRDTXHÁDRFDOGRGHOHJXPHV&RUWHD
FRXYHIORUHDEDWDWD&R]LQKHDEDWDWDHDFRXYHIORUFRP»JXD
DWÃFREULURVLQJUHGLHQWHV(PXPSURFHVVDGRUEDWDDEDWDWD
HDFRXYHIORU/HYHDRIRJREUDQGRSDUDTXHILTXHXPFUHPH
DYHOXGDGR&RORTXHDFHERODPDULQDGDHPXPDSDQHODHGHL[H
HQJURVVDUDWÃIRUPDUXPDFDOGDFDUDPHOL]DGD'LVWULEXDR
FUHPHGHFRXYHIORUHDFHERODFDUDPHOL]DGDSRUFLPD
qFROKHUHVGHVRSDGHFUHPHGHOHLWHOLJKW
ï ½ copo de leite desnatado
ï Sal a gosto
0RGRGHSUHSDUR
$TXHÁDRD]HLWHUHIRJXHDFHERODHDVIROKDVHWDORV
PDLVWHQURVGRDJUL½R4XDQGRFRPHÁDUDDPROHFHU
DFUHVFHQWHDVEDWDWDVHRFDOGRGHOHJXPHVHFR]LQKHSRU
PLQXWRVDSUR[LPDGDPHQWH5HWLUHGDSDQHODHEDWD
WXGRQROLTXLGLILFDGRU9ROWHRFDOGREDWLGRºSDQHODH
PLVWXUHRFUHPHGHOHLWHPH[HQGRVHPSUH7HPSHUHFRP
VDODTXHÁDEHPHVLUYDHPVHJXLGD
17
 Sopas Emagrecedoras
Caldo básico de legumes
3RU3DROD1XQHVQXWULFLRQLVWD

5HQGLPHQWRO
DICA
,QJUHGLHQWHV O caldo c
ï 3 cebolas VHLURÃXP a-
DRSÁ½R
ï 2 cenouras QDWXUDOT
XHVXEVWLW
qWDORVGHVDOV½R RVLQGXVW XLX
ULDOL]DGRV
qDOKRVSRUUÍ QKHFLGRV FR
SHODJUDQ -
qGHQWHVGHDOKR F R Q F H Q WU D GH
Á½RGH
qIROKDVGHORXUR VÍGLR
qJDOKRVGHWRPLOKR
qWDORVGHVDOVLQKD
q&RDGRUGHFDIÃ
q%DUEDQWHGHDOJRG½R
qOGH»JXD

0RGRGHSUHSDUR
&RUWHDVFHERODVDVFHQRXUDVRVDOV½RHRDOKRSRUUÍ
HPSHGDÁRVJUDQGHV&RORTXHRVHPXPDSDQHOD
JUDQGH1XPFRDGRUGHFDIÃGHSDSHOFRORTXHDOKR
ORXURWRPLOKRHWDORVGHVDOVLQKD)DÁDXPoSDFRWLQKRp
HDPDUUHRFRPXPEDUEDQWHGHDOJRG½R&RORTXHMXQWR
GRVRXWURVYHJHWDLVQDSDQHODHDFUHVFHQWHD»JXD/HYH
DRIRJREHPEDL[RGHVWDPSDGRVHPGHL[DUIHUYHUHP
PRPHQWRDOJXPSRUXPDKRUD'HL[HHVIULDUFRHHFROR
TXHHPIRUPLQKDVGHJHORQRIUHH]HUFDVRQ½RIRUXWLOL]DU
QDKRUD

Sopa batida de legumes Sopa creme de espinafre

3RU3DROD1XQHVQXWULFLRQLVWD
3RU3DROD1XQHVQXWULFLRQLVWD
5HQGLPHQWRSRUÁÏHV
&DORULDSRUSRUÁ½RNFDO 5HQGLPHQWRSRUÁ½R
&DORULDSRUSRUÁ½RNFDO
,QJUHGLHQWHV
qEDWDWDVPÃGLDV ,QJUHGLHQWHV
qFHQRXUDVPÃGLDVHFKXFKXVPÃGLRV q[ÇFDUDVGHFK»GH»JXD
qFHERODPÃGLD qXQLGDGHPÃGLDGHFHEROD
qGHQWHGHDOKR qXQLGDGHPÃGLDGHFKXFKXSLFDGR
qFROKHUGHFK»GHVDO qPDÁRPÃGLRGHHVSLQDIUHODYDGRHHVFRUULGR
q6DOVLQKDDJRVWR qFROKHUGHVREUHPHVDGHD]HLWH
qFROKHUHVGHVRSDVHPHQWHGHDEÍERUD
0RGRGHSUHSDUR
+LJLHQL]HRVOHJXPHVHFRUWHRVHPFXERVJUDQGHV
&RORTXHRVHPXPDSDQHODGHSUHVV½RFRPRVWHPSHURV
HFXEUDRVFRP»JXD&R]LQKHWXGRSRUPLQXWRVGHL[H
RFRQWHÔGRHVIULDUHEDWDRQROLTXLGLILFDGRU$RVHUYLU
DFUHVFHQWHDVDOVLQKDHDVHPHQWHGHDEÍERUD
18
qFROKHUGHFK»GHVDO
qXQLGDGHPÃGLDGHWRPDWH
0RGRGHSUHSDUR
)HUYDD»JXD(PXPDSDQHODFRORTXHRD]HLWHHUHIRJXH
DFHERODHRWRPDWHSLFDGLQKR$FUHVFHQWHRFKXFKXR
HVSLQDIUHHD»JXD4XDQGRRFKXFKXHVWLYHUFR]LGREDWD
tudo no liquidificador. Sirva quente.
 DICA
Fibras, an
tio -
Sopa de cenoura com grão-de-bico Sopa light xidantes
e
WHRUFDOÍU baixo
LFRV½RR
3RU3DROD1XQHVQXWULFLRQLVWD 3RU3DROD1XQHVQXWULFLRQLVWD ingredien V
tes princi-
pais da c
5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV ou ve.
&DORULDSRUSRUÁ½RNFDO &DORULDSRUSRUÁ½RNFDO

,QJUHGLHQWHV ,QJUHGLHQWHV
qFDOGRE»VLFRGHOHJXPHVUHFHLWDS»JLQD qFROKHUHVGHVRSDGHFHERODSLFDGD
qFHQRXUDVPÃGLDV qDOKR
qWRPDWHVPÃGLRV qFRSRVGH»JXD
qDEREULQKDV ï Sal a gosto
qFRQFKDVPÃGLDVGHJU½RGHELFRFR]LGR q1R]PRVFDGDDJRVWR
q0L[GHHUYDVVXJHVW½RPDQMHULF½RHFHEROLQKD q2UÃJDQRS»SULFDHFÔUFXPDDJRVWR
0RGRGHSUHSDUR
&R]LQKHRVOHJXPHVQRFDOGRGHOHJXPHV$SÍVRFR]LPHQWR
GRVOHJXPHVOLTXLGLILTXHRVFRPDVHUYDVGHVXDSUHIHUÄQFLD
Sopa de abóbora com queijo branco
3RU Cristiane da Silva Oselame, nutricionista
qIROKDVGHHVFDURODUDVJDGDV
qIROKDVGHFRXYHUDVJDGDV
qIROKDVGHDFHOJDUDVJDGDV
0RGRGHSUHSDUR
(PXPDSDQHODDQWLDGHUHQWHUHIRJXHDFHERODHRDOKR
FRPXPSRXFRGH»JXD$FUHVFHQWHRUHVWDQWHGD»JXDH
RVWHPSHURVHGHL[HIHUYHUSRUPLQXWRV$FUHVFHQWHDV
IROKDVHGHL[HFR]LQKDUSRUPDLVPLQXWRV

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO Sopa indiana com frango
,QJUHGLHQWHV 3RU Cristiane da Silva Oselame, nutricionista
qFROKHUGHVRSDD]HLWHGHROLYDH[WUDYLUJHP 5HQGLPHQWRSRUÁÏHV
ï 1 cebola pequena ralada &DORULDVSRUSRUÁ½RNFDO
qGHQWHVGHDOKRDPDVVDGRV
qNJGHDEÍERUDMDSRQHVDVHPILEUDV ,QJUHGLHQWHV
e sem sementes, cortada em cubos qJGHSHLWRGHIUDQJRWHPSHUDGRFRPVDOPDULQKR
qJGHPDQGLRTXLQKDGHVFDVFDGD qFROKHUGHVRSDGHPDUJDULQDOLJKW
q[ÇFDUDVGHFK»GH»JXD qFROKHUHVGHVRSDGHFHERODUDODGD
ï 2 tabletes de caldo de frango ou de legumes qFXERGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
FDVHLUR,,UHFHLWDS»JLQD UHFHLWDS»JLQD
q6DOPDULQKRRXURVDDJRVWR qFROKHUHVGHVRSDGHDUUR]LQWHJUDOODYDGRHHVFRUULGR
qFROKHUGHFK»GHSLPHQWDVÇULD qFROKHUGHFK»GHFXUU\
q[ÇFDUDGHFK»GHOHLWHGHVQDWDGR qFROKHUHVGHVRSDGHSXUÄGHWRPDWHFDVHLUR
qFROKHUHVGHVRSDGHUHTXHLM½ROLJKW ï 1 cebola picada
ï 150 g de queijo minas em cubos bem pequenos qPDÁ½VHPFDVFDUDODGD
qFROKHUGHVRSDVDOVDIUHVFDSLFDGD qFROKHUGHVRSDGHFRHQWURIUHVFRSLFDGR
qFROKHUHVGHVRSDGHPLOKR
0RGRGHSUHSDUR qFROKHUHVGHVRSDGHHUYLOKD
$TXHÁDRD]HLWHHMXQWHDFHERODHRDOKRSDUDGRXU»ORV
$FUHVFHQWHDDEÍERUDDPDQGLRTXLQKDD»JXDRFDOGR
GHIUDQJRRVDODSLPHQWDHFR]LQKHSRUPLQXWRVRX
DWÃDDEÍERUDILFDUPDFLD%DWDQROLTXLGLILFDGRUDWÃRE
WHUXPDPLVWXUDKRPRJÄQHDHHQW½RDFUHVFHQWHROHLWH
Bata um pouco mais e acerte o tempero. Coloque em ti
JHODVLQGLYLGXDLVDGLFLRQHRUHTXHLM½RHRTXHLMRID]HQGR
FÇUFXORVSDUDGHFRUDU)LQDOL]HVDOSLFDQGRDVDOVLQKD
qFROKHUHVGHVRSDGHJU½RGHELFRFR]LGR
0RGRGHSUHSDUR
Refogue a cebola na margarina, adicione o frango e reserve.
'LVVROYDRFDOGRGHIUDQJRHP»JXDIHUYHQWH$GLFLRQHR
IUDQJRRDUUR]RFXUU\RSXUÄGHWRPDWHHDFHEROD&R]LQKH
SRUPLQXWRV$FUHVFHQWHDPDÁ½RFRHQWURDHUYLOKDR
JU½RGHELFRRPLOKRHRVDOHFR]LQKHSRUPDLVPLQXWRV
19
 Sopas Emagrecedoras
Sopa de mandioquinha Creme de grão-de-bico
com mix de cogumelos com repolho roxo
3RU3DROD1XQHVQXWULFLRQLVWD 3RU3DROD1XQHVQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV
&DORULDSRUSRUÁ½RNFDO &DORULDSRUSRUÁ½RNFDO

,QJUHGLHQWHV ,QJUHGLHQWHV
qPDQGLRTXLQKDV q[ÇFDUDGHFK»GHJU½RGHELFRFR]LGR
qFKXFKXV qGHQWHVGHDOKR
qPOFDOGRGHOHJXPHVUHFHLWDS»JLQD q6DOVLQKDDJRVWR
q6DOVLQKDDJRVWR qFROKHUGHFDIÃGHFXUU\
qFROKHUGHFK»VDO qFROKHUGHVREUHPHVDGHJHQJLEUH
qFROKHUGHFK»SLPHQWDGRUHLQR qFROKHUHVGHVREUHPHVDGHD]HLWHGHROLYDH[WUDYLUJHP
Y&RJXPHORVGHVXDSUHIHUÄQFLDDJRVWR qFROKHUGHFDIÃGHVDO
qFROKHUGHVREUHPHVDD]HLWH qUHSROKRUR[R
0RGRGHSUHSDUR
&R]LQKHDPDQGLRTXLQKDHRVFKXFKXVFRPRFDOGRGH
OHJXPHV/LTXLGLILTXHWXGRFRPRVDOHDSLPHQWD5HIR
JXHRVFRJXPHORVFRPRD]HLWHHDVDOVLQKD6DOSLTXHRV
cogumelos sobre a sopa batida.
q›JXDVXILFLHQWHSDUDRSUHSDUR
0RGRGHSUHSDUR
/HYHDXPDSDQHODXPDFROKHUGHVREUHPHVDGHD]HLWHR
JHQJLEUHRDOKRHDVDOVLQKD$FUHVFHQWHRJU½RGHELFR
/LTXLGLILTXHRFRQWHÔGRGDSDQHODFRPRFXUU\HRVDO
5HIRJXHRUHSROKRFRPXPDFROKHUGHVREUHPHVDGH
D]HLWHRUHSROKRHVDOSLTXHVREUHDVRSD

Sopão light
3RU Cristiane da Silva Oselame, nutricionista Sopa rápida de mandioquinha
5HQGLPHQWRSRUÁÏHV 3RU Cristiane da Silva Oselame, nutricionista
&DORULDVSRUSRUÁ½RNFDO
DICA 5HQGLPHQWRSRUÁÏHV
A abobrin &DORULDVSRUSRUÁ½RNFDO
h
,QJUHGLHQWHV WHPEDL[ÇV a
qDEREULQKDV WHRUGHVÍ VLPR
GLRHDMXG ,QJUHGLHQWHV
ï 1 nabo DUHGX]LUD D
UHWHQÁ½R qWDEOHWHGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
qSLPHQWÏHVYHUGHV GH»JXDQ 
R UHFHLWDS»JLQD
qPDÁRGHVDOV½R
c or p o. qOGH»JXD
qPDÁRVGHFHEROLQKD
qPDQGLRTXLQKDV
qUHSROKRJUDQGH
qFROKHUHVGHVRSDGHVDOVLQKDSLFDGD
qPDÁRGHFRXYH
ï 1 cebola
0RGRGHSUHSDUR
ï 3 cenouras pequenas
/HYHDRIRJRRFDOGRHPPHLROLWURGH»JXDSDUDGLVVROYÄ
q[ÇFDUDVGHFK»GHYDJHP
OR$FUHVFHQWHDVPDQGLRTXLQKDVSLFDGDVHPDLVOLWURV
qFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,S»JLQD
GH»JXD4XDQGRDPDQGLRTXLQKDHVWLYHUPDFLDEDWDD
qODWDGHSXUÄGHWRPDWH
QROLTXLGLILFDGRUFRPDPHVPD»JXDGRFR]LPHQWR/HYH
q›JXDVXILFLHQWHSDUDRSUHSDUR
tudo novamente ao fogo para engrossar. Salpique a salsi
QKDHVLUYDDVHJXLU
0RGRGHSUHSDUR
/DYHHSLTXHWRGRVRVLQJUHGLHQWHV&RORTXHRVHPXPD
SDQHODJUDQGH&XEUDRVFRP»JXDHRSXUÄGHWRPDWH
)HUYDSRUPLQXWRVHDEDL[HRIRJR0DQWHQKDRSRQWR DICA: pratos com variedade de alimentos resultam
de fervura por 40 minutos. Desligue o fogo e sirva. em receitas supernutritivas. Não deixe esse tipo de
prato longe de sua reeducação alimentar.
20
 Caldo verde light
3RU Cristiane da Silva Oselame, nutricionista DICA
A batata te
m
5HQGLPHQWRSRUÁÏHV XPEDL[RÇ
QGLFH
&DORULDVSRUSRUÁ½RNFDO JOLFÄPLFR
ÃIRQWHG
YLWDPLQD& H
IÍVIRUR
,QJUHGLHQWHV HSRW»VVLR

qPDÁRGHFRXYHPDQWHLJD
ï 2 batatas descascadas
qOGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
UHFHLWDS»JLQD
q6DOPDULQKRRXURVDDJRVWR

0RGRGHSUHSDUR

Sopa de abóbora com Ferva o caldo com o sal e coloque as batatas para co
]LQKDU5HWLUHDVGDSDQHODHVSUHPDHUHFRORTXHDVQR
toque de gengibre FDOGR(QUROHDVIROKDVGHFRXYHVHPRWDORFRUWHRPDLV
ILQRSRVVÇYHOHFRORTXHDVQXPDWLJHODFRP»JXDIULDSRU
3RU3DROD1XQHVQXWULFLRQLVWD PLQXWRV(VFRUUDDVWLUDVHFRORTXHDVQDSDQHODGD
VRSD'HL[HFR]LQKDUSRUPLQXWRV6LUYDTXHQWH
5HQGLPHQWRSRUÁÏHV
&DORULDSRUSRUÁ½RNFDO

,QJUHGLHQWHV
qDEÍERUDMDSRQHVD
q3HGDÁRGHFPGHJHQJLEUH Sopa thai
ï 1 cebola 3RU Cristiane da Silva Oselame, nutricionista
qGHQWHVGHDOKR
qWDORVGHFDSLPVDQWR 5HQGLPHQWRSRUÁÏHV
q—OGH»JXD &DORULDVSRUSRUÁ½RNFDO
qFROKHUGHFK»D]HLWH
qFROKHUGHFK»VDO ,QJUHGLHQWHV
qFROKHUGHFDIÃGHSLPHQWDGRUHLQRRSFLRQDO ï 1 peito de frango
ï 1 cebola
0RGRGHSUHSDUR qFXERVGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
UHFHLWDS»JLQD
/DYHEHPDPHWDGHGDDEÍERUDVRE»JXDFRUUHQWH
qPOGH»JXDGHFRFR
(PXPDSDQHODFRORTXH[ÇFDUDVGHFK»GH»JXDD ï 200 ml de leite desnatado
DEÍERUDHOHYHDSDUDRIRJRPÃGLR'HL[HFR]LQKDUSRU ï 100 ml de leite de coco
PLQXWRVLVVRIDU»FRPTXHDFDVFDVDLDIDFLOPHQWH qJGHUHTXHLM½ROLJKW
Enquanto isso, lave, descasque e fatie o gengibre. Des qSLPHQWDGHGRGHPRÁD
FDVTXHRDOKRHDFHEROD&RUWHDFHERODHPSDUWHV qFROKHUGHVRSDGHDÁÔFDUPDVFDYR
7UDQVILUDDEÍERUDSUÃFR]LGDSDUDXPDW»EXDHFRPR qFROKHUGHVRSDGHFRHQWURHPIROKDV
GHVFDVFDGRUGHOHJXPHVUHWLUHDFDVFD'HL[HUHVHU
YDGDDSDQHODHD»JXDTXHFR]LQKRXDDEÍERUD&RUWH
DDEÍERUDHPFXERVHYROWHºSDQHODFRPD»JXD-XQWH
RJHQJLEUHRDOKRDFHERODRFDSLPVDQWRHRUHVWDQWH
GD»JXDUHVHUYDGD/HYHDRIRJRPÃGLRHDVVLPTXH
FRPHÁDUDIHUYHUWDPSHDSDQHODHGHL[HFR]LQKDUSRU
PLQXWRV5HWLUHRVWDORVGHFDSLPVDQWR7UDQVILUDR
FR]LGRSDUDXPOLTXLGLILFDGRU7HPSHUHFRPVDOHSLPHQ
WDGRUHLQR&RPXPSDQRGHSUDWRGREUDGRVHJXUHEHP
ILUPHSDUDRYDSRUTXHQWHQ½RDEULUDWDPSDGROLTXLGLIL
FDGRU6HSUHIHULUGHL[HDVRSDHVIULDUFRPSOHWDPHQWH
9ROWHDVRSDSDUDDSDQHODHYHULILTXHRVDERU
0RGRGHSUHSDUR
&RORTXHRDÁÔFDUSDUDGRXUDUHDFUHVFHQWHRSHLWRGH
IUDQJRGRXUDQGRR'HVSHMHRFDOGRDRVSRXFRVSDUDQ½R
grudar o frango na panela. Acrescente o restante do caldo
HGHL[HFR]LQKDUDWÃRSHLWRGHIUDQJRILFDUPDFLR'HSRLV
GHFR]LGRUHWLUHRIUDQJRHUHVHUYHRFDOGR'HVILHRIUDQ
JRHFRORTXHRGHYROWDDRFDOGR$FUHVFHQWHRUHTXHLM½R
ROHLWHGHVQDWDGRHGHL[HIHUYHUSRUPLQXWRV&RORTXH
D»JXDGHFRFRHGHL[HIHUYHUSRUPDLVPLQXWRV$EUDD
SLPHQWDGHGRGHPRÁDUHWLUHWRGDDVHPHQWHODYHDEHP
VHTXHDFRUWHDHPWLUDVHDFUHVFHQWHDQDVRSD&RORTXH
RFRHQWURHPIROKDVDRVHUYLUHDSHQDVVREUHDVRSD
21
 Sopas Emagrecedoras
Sopa de agrião com pimenta
3RU Cristiane da Silva Oselame, nutricionista

5HQGLPHQWRSRUÁÏHV
DICA
A pimenta
&DORULDVSRUSRUÁ½RNFDO incentiva o
nervoso a sistema
liberar a n
,QJUHGLHQWHVSDUDDVRSD drenalina ora
e a adrena -
ï 1 cebola pequena bem picada que atuam lina,
na diminu
qOGH»JXDPLQHUDO Á½RGRDSH i-
qPDQGLRFDVPÃGLDVEHPSLFDGDV WLWH
qPDÁRVGHDJUL½RVHPRWDOR
qFROKHUGHFDIÃFRPVDOPDULQKRRXURVD
q3LPHQWDYHUPHOKDDJRVWR
qFROKHUHVGHVRSDFRPVDOVLQKDEHPSLFDGD

0RGRGHSUHSDUR
-XQWHDFHERODSLFDGLQKDFRPWUÄVFROKHUHVGHVRSDGH
»JXD'HSRLVDGLFLRQHDPDQGLRFDDSLPHQWDYHUPHOKD
DJRVWRRVDOHRUHVWDQWHGH»JXD/RJRDSÍVOHYHD
SDQHODDRIRJRDWÃTXHDPDQGLRFDILTXHEHPPDFLD6Í
HQW½RDGLFLRQHRDJUL½RHGHL[HIHUYHUSRUWUÄVPLQXWRV
Coloque todos os ingredientes no liquidificador e decore
RSUDWRFRPDVDOVLQKDSLFDGD

Caldinho de açafrão
Sopa superlegumes 3RU0XQGR9HUGH

5HQGLPHQWRSRUÁÏHV
3RU Cristiane da Silva Oselame, nutricionista
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO ,QJUHGLHQWHVSDUDDVRSD
q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHVHVSHFLDO
,QJUHGLHQWHV UHFHLWDSDJLQD
ï 2 cenouras cortada em rodelas qFROKHUGHFK»GHDÁDIU½RHPSÍ
qFKXFKXVFRUWDGRHPFXERV qQLQKRVGHPDFDUU½RFDEHORGHDQMR
qDEREULQKDVFRUWDGDHPFXERV q6DOPDULQKRDJRVWR
q[ÇFDUDGHFK»YDJHPSLFDGD q3LPHQWDHD]HLWHGHROLYDH[WUDYLUJHPDJRVWR
ï 2 tomates sem pele cortado em cubos q)ROKDVGHPDQMHULF½RSDUDGHFRUDU
qWDORVGHVDOV½RFRUWDGRHPWLUDV q0RGRGHSUHSDUR
qFROKHUGHVREUHPHVDGHD]HLWHGHROLYDH[WUDYLUJHP
ï Sal a gosto 0RGRGHSUHSDUR
qOGH»JXD $TXHÁDRFDOGRGHOHJXPHVDWÃ>HDWLQJLUIHUYXUD-XQWHD
q)ROKDVGHKRUWHO½DJRVWR PDVVDHFR]LQKHFRQIRUPHDVLQVWUXÁÏHVGRIDEULFDQWH
qFROKHUHVGHVRSDGHVDOVDSLFDGD
0RGRGHSUHSDUR
(PXPDSDQHODJUDQGHUHIRJXHRVOHJXPHVQRD]HLWHH
WHPSHUHFRPVDODJRVWR$FUHVFHQWHD»JXDHGHL[HWXGR
FR]LQKDUSRUPLQXWRV'HVOLJXHRIRJRMXQWHDVIROKDV
GHKRUWHO½HDVDOVDHVLUYD
22
7HPSHUHFRPRVDODSLPHQWDHRDÁDIU½RHUHJXHFRPR
D]HLWH'HFRUHFRPIROKDVGHPDQMHULF½RHVLUYD
DICA: a salsa é diurética, auxilia na
eliminação de líquidos. Um ramo dela no
seu suco de frutas e vai ajudar a desintoxicar
o organismo e a perder líquido e toxinas.
Sopa de couve-flor com curry Sopa verde
3RU Cristiane da Silva Oselame, nutricionista 3RU Cristiane da Silva Oselame, nutricionista

5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV
DICA
$FHERODQ
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO um simple ½RÃ
Ela tem a s te mp e r
ntioxidan o.
,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD UHGX]HPD te s qu e
qFRXYHIORUSLFDGDHPSHGDÁRVSHTXHQRV qJGHFR[½RPROH V L Q I ODPDÁÏHV
n o c o r p o, 
qFROKHUHVGHVRSDFRPÍOHRGHFRFR o qu e f a c
qPDQGLRTXLQKDV V H QV D Á ½ R il it aa
GHVDFLHG
q—FHERODSLFDGDHPSHGDÁRVSHTXHQRV q[ÇFDUDVGHFK»FRPFRXYH £GLXUÃWLF D GH
q—FROKHUGHFK»GHS»SULFDSLFDQWH ï 1 cebola picada DHDMXGD
eliminar t D 
qFROKHUGHFK»FRPVDOPDULQKR qGHQWHVGHDOKREHPSLFDGRV oxinas.
q—FROKHUGHFK»FRPFXUU\HPSÍ qPDÁRGHFKHLURYHUGHEHPSLFDGR
qOGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,UHFHL q[ÇFDUDVGHFK»FRP»JXD
WDS»JLQD ï 1 vidro de palmito picado
q3LPHQWDGRUHLQRPRÇGDDJRVWR qFROKHUGHFK»FRPD]HLWHH[WUDYLUJHPFRPPHQRV
qGHPDÁRGHFHEROLQKDSLFDGD GHGHDFLGH]
q›JXDVXILFLHQWHSDUDRSUHSDUR qFROKHUGHVRSDFRPFK»YHUGHEHPFRQFHQWUDGR

0RGRGHSUHSDUR
(PXPDSDQHODDTXHÁDRÍOHRGHFRFRDFUHVFHQWHD
FHERODRVDOHUHDOL]HDUHIRJD$GLFLRQHDVHVSHFLDULDV
'HSRLVUHIRJXHDFRXYHIORUHMXQWHDFHEROLQKDHRFDOGR
GHOHJXPHV'HL[HFR]LQKDUHPIRJREUDQGRDWÃTXHHOD
esteja bem macia. Depois, coloque tudo no liquidificador
HEDWDDWÃIRUPDUXPDPLVWXUDKRPRJÄQHDYROWHDRIRJR
EDL[RSDUDIHUYHU
0RGRGHSUHSDUR
3LTXHDFDUQHHPSHGDÁRVSHTXHQRVHUHIRJXHRVMXQWR
FRPDFHERODHRFKHLURYHUGH,QFOXDQDSDQHODD»JXD
HDPDQGLRTXLQKDEHPSLFDGDHGHL[HWXGRFR]LQKDUSRU
cerca de 30 minutos. Separe a carne dos outros ingre
GLHQWHVHEDWDRUHVWRQROLTXLGLILFDGRU5HVHUYH3LTXHD
FRXYHHUHIRJXHDQXPDSDQHODFRPDOKRHD]HLWH/RJR
HPVHJXLGDDGLFLRQHDFDUQHRFUHPHGHPDQGLRTXLQKD
RSDOPLWRHRFK»YHUGH

Sopa de gengibre e couve

3RU Cristiane da Silva Oselame, nutricionista Mix de legumes com gengibre
3RU Cristiane da Silva Oselame, nutricionista
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
q–GHDEÍERUDGHVFDVFDGDHFRUWDGDHPSHGDÁRV ,QJUHGLHQWHVSDUDDVRSD
ï ½ cebola picada qILRGHD]HLWHH[WUDYLUJHPFRPPHQRVGHGHDFLGH]
qGHQWHGHDOKR qWDORGHVDOV½REHPSLFDGR
qSHGDÁRSHTXHQRGHJHQJLEUH ï 1 cenoura bem picada
qPOGH»JXDIHUYHQWH qGHQWHGHDOKREHPSLFDGLQKR
qIROKDGHFRXYHSLFDGD qFROKHUHVGHVRSDGHVDOVLQKDSLFDGD
qFROKHUGHVRSDGHD]HLWHGHROLYDH[WUDYLUJHPFRP qPDÁRGHEUÍFROLV
PHQRVGHGHDFLGH] qPOGH»JXDPLQHUDO
qFROKHUGHFK»FRPVDOPDULQKRRXURVD
0RGRGHSUHSDUR qSHGDÁRSHTXHQRGHJHQJLEUH
$TXHÁDRD]HLWHDFHERODHRDOKRHPXPDSDQHODHPIRJR
EDL[R/RJRDSÍVDFUHVFHQWHDDEÍERUDHUHIRJXHD-XQWH
D»JXDDFRXYHHRJHQJLEUH'HL[HFR]LQKDUDWÃTXHD
DEÍERUDDPROHÁDHFRPHFHDGHVPDQFKDUHVÍGHSRLV
desligue o fogo. Espere a sopa esfriar um pouco e, quando
estiver morna, coloque tudo no liquidificador e bata.
qFROKHUHVGHVRSDFRPFHEROLQKDSLFDGD
0RGRGHSUHSDUR
1DSDQHODGHSUHVV½RDTXHÁDRD]HLWHFRORTXHRDOKRH
GHL[HQRIRJREDL[RDWÃGRXUDU'HSRLVDFUHVFHQWHRVGHPDLV
LQJUHGLHQWHV'HVOLJXHDSÍVPLQXWRVGRLQÇFLRGDSUHVV½R
23
 Sopas Emagrecedoras
Caldo de frango Caldo de legumes
3RU Cristiane da Silva Oselame, nutricionista caseiro para sopa II
5HQGLPHQWRSRUÁ½R 3RU Cristiane da Silva Oselame, nutricionista

,QJUHGLHQWHVSDUDDVRSD 5HQGLPHQWRSRUÁ½R
qXPDFDUFDÁDGHIUDQJR
ï 1 cebola ,QJUHGLHQWHVSDUDDVRSD
ï 2 dois cravos qOGH»JXDILOWUDGD
q3LWDGDGHVDO q[ÇFDUDVGHFK»GHWDORV
q3LPHQWDEUDQFDDJRVWR q0L[GHSHGDÁRVGHOHJXPHVHIROKDVVDOV½RFHQRXUD
q[ÇFDUDVGHFK»GH»JXDILOWUDGD PDQGLRTXLQKDDEÍERUDEUÍFROLVFRXYHWRPDWHFHEROD
0RGRGHSUHSDUR
)HUYDDFDUFDÁDGHIUDQJRQD»JXDILOWUDGD&RORTXHRV
GHPDLVLQJUHGLHQWHVHFR]LQKHSRUPLQXWRV&RHHFRQ
JHOHHPIRUPLQKDVGHJHOR
ORXURWRPLOKRVDOVDHFHEROLQKD
0RGRGHSUHSDUR
(PXPDSDQHODMXQWHRVLQJUHGLHQWHV&R]LQKHSRU
minutos em fogo brando. Coe o caldo sem apertar na
SHQHLUDHJXDUGHHPSRUÁÏHVLQGLYLGXDLVTXHSRGHPVHU
FRQJHODGDVHPIRUPLQKDVGHJHOR8WLOL]HRVUHVWRVGH
verduras na sua sopa.

Caldo delicioso de aspargo

3RU Amanda Calegari, nutricionista
Sopa de palmito
5HQGLPHQWRSRUÁÏHV DICA
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHI
&DORULDVSRUSRUÁ½RNFDO HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDO O palmito
tr a z
em sua c
o mp o -
,QJUHGLHQWHVSDUDDVRSD 5HQGLPHQWRSRUÁÏHV VLÁ½RVDLV
PLQHU
qJGHSHGDÁRVGHFDUQHGHJDOLQKDRXIUDQJRRV &DORULDVSRUSRUÁ½RNFDO como ferr DLV
PHQRVoQREUHVpFRPRVVRV o,
IÍVIRURF
»OFLRH
ï 1 unidade grande de cebola YLWDPLQD& 
qGHQWHGHDOKR ,QJUHGLHQWHVSDUDDVRSD 
ï 1 unidade grande de cenoura ï 250g de palmitos em conserva
qOGH»JXD qFROKHUVRSDGHPDUJDULQDOLJKW
qFROKHUGHFK»GHVDO qFHERODPÃGLDUDODGD
qUDPLQKRGHVDOV½R qGHQWHGHDOKRDPDVVDGR
qFROKHUHVGHVRSDGHVDOVDSLFDGD qFROKHUHVVRSDGHIDULQKDGHWULJR
Caldo de aspargos q[ÇFDUDVFK»GHFDOGRGHJDOLQKD
ï 1 vidro de aspargos em conserva q[ÇFDUDFK»GHOHLWHGHVQDWDGR
ï 1,5 l de caldo de legumes ï sal e pimenta a gosto
qFROKHUGHVRSDGHPDQWHLJD
0RGRGHSUHSDUR
&DOGRSLTXHDFHERODHDFHQRXUDHPTXDWURSDUWHV/HYHDR
IRJRWRGRVRVLQJUHGLHQWHVHGHL[HIHUYHUDWÃTXHRVSHGDÁRV
GHIUDQJRHVWHMDPVHGHVPDQFKDQGRFHUFDGHPLQXWRV
qFXELQKRVGHS½RWRUUDGR
qSHGDÁRVGHSDOPLWRSDUDVHUYLU
0RGRGHSUHSDUR
$TXHÁDDPDUJDULQDOLJKWUHIRJXHRDOKRDFHERODH
MXQWHRVSDOPLWRV&R]LQKHSRUPLQXWRV$FUHVFHQWHD
QDSUHVV½R5HWLUHRVSHGDÁRVGHIUDQJRHGHL[HHVIULDUSDUD IDULQKDGHWULJRPH[HQGREHP/HQWDPHQWHMXQWHRFDO
GHVHQJRUGXUDUFRPDDMXGDGHXPDFROKHU6RSD retire os GRGHJDOLQKDVHPSUHPH[HQGR'HL[HOHYDQWDUIHUYXUD
DVSDUJRVGRYLGURHUHVHUYHD»JXDGDFRQVHUYD6HSDUHDV HFR]LQKHSRUPLQXWRV'HL[HDPLVWXUDDPRUQDUH
pontas dos aspargos e pique o restante dos talos. Acres
FHQWHD»JXDGDFRQVHUYDGRDVSDUJRHRVWDORVSLFDGRVQR
FDOGRGHOHJXPHV'HL[HIHUYHUSRUXQVPLQXWRV%DWDWXGR
QROLTXLGLILFDGRUHSHQHLUH9ROWHRFDOGRSHQHLUDGRDRIRJR
DFUHVFHQWHDPDQWHLJDHDFHUWHRVDOVHQHFHVV»ULR
24
EDWDQROLTXLGLILFDGRU-XQWHRVDODSLPHQWDRSFLRQDO
HROHLWH'HL[HIHUYHUSRUPLQXWRV&RORTXHHPXPD
VRSHLUDVLUYDFRPFXELQKRVGHS½RWRUUDGRHSHGDFL
QKRVGHSDOPLWR
Sopa prática
3RU Amanda Calegari, nutricionista

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHPDQWHLJD
q—FHERODEHPSLFDGLQKD
ï 1 cenoura cortada em rodelas
qDEREULQKDLWDOLDQDFRUWDGDHPFXERV
ï 300 g de peito de frango
qPDQGLRTXLQKDVSLFDGDVHPFXERV
ï 2 tomates sem sementes e picados
ï 8 vagens picadas
q—[ÇFDUDGHFK»GHFKHLURYHUGHSLFDGR
qOGH»JXD
ï Sal a gosto

0RGRGHSUHSDUR
1XPDSDQHODDTXHÁDDPDQWHLJDHUHIRJXHDFHEROD
DFUHVFHQWHDFDUQHHPFXERVHUHIRJXHDWÃILFDUPDFLD
Coloque na panela, juntamente com a carne, os legumes,
H[FHWRRWRPDWH$EDL[HRIRJRWDPSHHFR]LQKHDWÃTXH
DFDUQHHRVOHJXPHVHVWHMDPPDFLRV3RUÔOWLPRDFUHV
FHQWHRWRPDWHHRFKHLURYHUGH6LUYDDVHJXLU

Sopa de tomate
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHIHVSHFLDOL]DGDHP
DOLPHQWDÁ½RQDWXUDO
Canja de galinha
3RU Cristiane da Silva Oselame, nutricionista
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
qFHERODPÃGLDSLFDGD ,QJUHGLHQWHV
qGHQWHVGHDOKRSLFDGRV qILOÃVGHIUDQJR
ï 250 g de tomate sem pele e q[ÇFDUDGHFK»GHDUUR]LQWHJUDO
sem sementes maduros e picados ï 2 batatas descascadas cortadas em cubos
q[ÇFDUDVGHGHFK»GHFDOGRGHOHJXPHV ï 2 cenouras
qFROKHUGHVRSDGHPDUJDULQDOLJKW ï 1 cebola
qFROKHUHVGHGHVRSDGHPDQMHULF½RSLFDGR qOGH»JXD
q6DOPDULQKRRXURVDDJRVWR
ï Salsa fresca a gosto
0RGRGHSUHSDUR
$TXHÁDDPDUJDULQDOLJKWHPXPDSDQHODPÃGLDMXQWHD 0RGRGHSUHSDUR
FHERODHRDOKRHUHIRJXHDWÃTXHILFDUHPOHYHPHQWHGRX &R]LQKHRIUDQJRHPXPDSDQHODFRPD»JXDRVDOD
rados. Acrescente o tomate picado, o caldo de legumes e batata, a cenoura, a cebola e a salsa. Quando o frango
GHL[HIHUYHU&R]LQKHFRPDSDQHODWDPSDGDSRUFHUFDGH HVWLYHUPDFLRFRORTXHRDUUR]HPDQWHQKDRVLQJUHGLHQ
PLQXWRV$FUHVFHQWHRPDQMHULF½RHEDWDQROLTXLGLIL WHVQRIRJR'HSRLVGHWXGRFR]LGRGHVILHRIUDQJR6LUYD
FDGRUDWÃREWHUXPFUHPHKRPRJÄQHR com salsa picada.

25
 Sopas Emagrecedoras
Sopa prática de ervilha
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHI DICA
HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDO $HUYLOKDÃ
X
GRVDOLPHQ P
5HQGLPHQWRSRUÁ½R DMXGDPDo WR VTXH
&DORULDVSRUSRUÁ½RNFDO HQ[X JDUpDJR
GXUDGDVF
ÃOXODVDGLS U-
SURPRYHQ RVDV
GRXPHP
,QJUHGLHQWHVSDUDDVRSD FLPHQWRP DJUH-
ï 1 batata pequena DLV
U»SLGR
ï 1 cenoura
qFROKHUHVGHVRSDGHUHSROKRSLFDGR
qFROKHUHVGHFDIÃD]HLWHRXÍOHR
ï 1 pitada de sal
qPOGH»JXD

0RGRGHSUHSDUR
&R]LQKHRVYHJHWDLVQD»JXD$VVLPTXHHVWLYHUHPDPR
lecidos, bata tudo no liquidificador.
Sopa de quinoa
3RU Cristiane da Silva Oselame, nutricionista

Sopa rápida de agrião 5HQGLPHQWRSRUÁÏHV

&DORULDVSRUSRUÁ½RNFDO
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHIHVSHFLDOL]DGDHP
DOLPHQWDÁ½RQDWXUDO ,QJUHGLHQWHVSDUDDVRSD
5HQGLPHQWRSRUÁÏHV ï 200 g de cenoura cortada em cubos pequenos
&DORULDVSRUSRUÁ½RNFDO qJGHDEÍERUDFRUWDGDHPFXERVSHTXHQRV
qJGHVDOV½RFRUWDGRHPWLUDVILQDV
,QJUHGLHQWHVSDUDDVRSD ï 1 peito de frango cortado em tiras finas
qFROKHUHVGHVRSDGHPDUJDULQD qFROKHUGHVRSDGHD]HLWHGHROLYDH[WUDYLUJHPFRP
ï 1 cebola pequena picada PHQRVGHGHDFLGH]
q[ÇFDUDVGHFK»GHDJUL½ROLPSRIROKDVHWDORV qFROKHUGHFDIÃGHJHQJLEUHFRUWDGRHPWLUDVILQDV
qEDWDWDVVHPFDVFDSLFDGDVHPFXELQKRV qFROKHUHVGHVRSDGHVDOVDSLFDGD
q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHV qFXERVGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
qFROKHUHVGHVRSDGHFUHPHGHOHLWHOLJKW UHFHLWDS»JLQD
ï 125 ml de leite desnatado q›JXDVXILFLHQWHSDUDRSUHSDUR
ï Sal a gosto 3DUDDTXLQRD
ï 100 g de quinoa
0RGRGHSUHSDUR qPOGHFDOGRGHIUDQJRRXGHOHJXPHVFDVHLUR,,
$TXHÁDDPDUJDULQDUHIRJXHDFHERODHDVIROKDVHWDORV
PDLVWHQURVGRDJUL½R4XDQGRFRPHÁDUDDPROHFHU
DFUHVFHQWHDVEDWDWDVHRFDOGRGHOHJXPHVHFR]LQKHSRU
PLQXWRVDSUR[LPDGDPHQWH5HWLUHGDSDQHODHEDWD
WXGRQROLTXLGLILFDGRU9ROWHRFDOGREDWLGRºSDQHODH
PLVWXUHRFUHPHGHOHLWHPH[HQGRVHPSUH7HPSHUHFRP
VDODTXHÁDEHPHVLUYDHPVHJXLGD
DICA: o agrião deve ser presença garantida na
rotina alimentar. Ele traz em sua composição o
iodo, que estimula o funcionamento da tireoide
e, por isso, acelera o metabolismo, o que ajuda o
organismo a converter gordura em energia.
26
UHFHLWDS»JLQD
ï 1 cebola
ï 1 dente de cravo
0RGRGHSUHSDUR
(PXPFDOGHLU½RFRORTXHRD]HLWHRIUDQJRDFHQRXUD
HPFXERVHGHL[HRVGRXUDU6HIRUQHFHVV»ULRFRORTXH
RFDOGRDRVSRXFRVSDUDRVLQJUHGLHQWHVQ½RJUXGDUHP
QRIXQGRGDSDQHOD&RORTXHRUHVWDQWHGRFDOGRHGHL[H
FR]LQKDUSRUPLQXWRV$FUHVFHQWHDDEÍERUDHVSHUH
FR]LQKDUDWÃDDEÍERUDILFDUPDFLD&RORTXHRVDOV½RHR
DÁDIU½R5HVHUYH&R]LQKHDTXLQRDFRPDFHERODLQWHLUD
o cravo e 250 ml de caldo. Em seguida, acrescente a qui
QRDºVRSDFRPRJHQJLEUHHSRUILPDVDOVD
Sopa fácil Sopa refrescante
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHIHVSHFLDOL]DGDHP 3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHI
DOLPHQWDÁ½RQDWXUDO HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDO

5HQGLPHQWRSRUÁÏHV DICA 5HQGLPHQWRSRUÁÏHV

A te mp e r
&DORULDVSRUSRUÁ½RNFDO a t ur &DORULDVSRUSRUÁ½RNFDO
GDJHODGH a
impor tan LUDÃ
t e p
,QJUHGLHQWHVSDUDDVRSD s e r v ar o s ar a c o n - ,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHÍOHR alimentos ï 1 pepino grande
ela deve a :
qFHERODPÃGLDSLFDGD tingir, no ï 1 cebola pequena picada
P» [LPR
ï 3 beterrabas, sem casca e picadas Š & qFROKHUGHVRSDGHD]HLWHGHROLYD
q—OGH»JXD q—WDEOHWHGHFDOGRGHJDOLQKDGLVVROYLGR
qFROKHUHVGHVRSDGHVXFRGHOLP½R HP—[ÇFDUDVGHFK»GH»JXDTXHQWH
qFROKHUGHFK»GHDÁÔFDU qOLP½RVHSDUDGRSRUFDVFDGDUDODGDHVXFR
ï 1 tablete de caldo de legumes qUDPRGHKRUWHO½IUHVFDSLFDGR
q—FROKHUGHGHVRSDGHDPLGRGHPLOKR
ï Sal a gosto
0RGRGHSUHSDUR
(PXPDSDQHODGHSUHVV½RJUDQGHFRORTXHRÍOHRH
leve ao fogo alto para aquecer. Junte a cebola e refogue
SRUPLQXWRVRXDWÃILFDUWUDQVSDUHQWH$FUHVFHQWHD
EHWHUUDEDD»JXDRVXFRGHOLP½RRDÁÔFDUHRFDOGR
GHOHJXPHVSRUPLQXWRVDSÍVRLQÇFLRGDIHUYXUD
7UDQVILUDSDUDRFRSRGROLTXLGLILFDGRUHEDWDDWÃTXH
ILTXHKRPRJÄQHR9ROWHDRIRJRDOWRHDGLFLRQHRDPLGR
q—[ÇFDUDGHFK»GHLRJXUWHQDWXUDOGHVQDWDGR
ï Sal e pimenta a gosto
q)ROKDVGHKRUWHO½SDUDHQIHLWDU
0RGRGHSUHSDUR
Reserve uma ponta do pepino com mais ou menos 4 cm
para enfeitar e pique o restante. Em uma panela, refogue
DFHERODQRD]HLWHDWÃTXHILTXHPDFLD-XQWHRSHSLQR
SLFDGRRFDOGRGHJDOLQKDDFDVFDHRVXFRGROLP½R
HDKRUWHO½'HL[HOHYDQWDUIHUYXUDHGHSRLVFR]LQKH
WDPSDGRSRUFHUFDGHPLQXWRV3DVVHDPLVWXUDSRU
GHPLOKRM»GLVVROYLGRHPPHLDFROKHUVRSDGH»JXDH XPSURFHVVDGRURXEDWDQROLTXLGLILFDGRUHUHVHUYHDWÃ
FR]LQKHPH[HQGRVHPSUHSRUPLQXWRRXDWÃHQFRUSDU UHVIULDU7HPSHUHFRPVDOHSLPHQWD(QIHLWHFRPKRUWHO½
e acrescente o sal a gosto. Sirva em seguida. e fatias finas de pepino.

Creme de aspargos com alcachofra Acompanhamento

Suco de erva-doce,
3RU-XVVDUD6LTXHLUDSURIHVVRUDH&KHIHVSHFLDOL]DGDHP
DOLPHQWDÁ½RQDWXUDO

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO beterraba e maçã
U*RPHV
,QJUHGLHQWHVSDUDDVRSD &RODERURX'U$OH[DQGH
UÍORJR
qDVSDUJRVPÃGLRV GH$ ]HYHGRPÃGLFRQXW
qFRUDÁÏHVGHDOFDFKRIUDM»FR]LGRV
ï 4 palmitos ,QJUHGLHQWHV
PDVIROKDV
ï 1 cebola q—EHWHUUDEDSLFDGDFR
UYD GRFHSLFDGD
qUDPRVGHDOKRSRUUÍ q—[ÇFDUDGHFK»GHH
qWDORGHVDOV½R qPDÁ½VVHPRPLROR
D
ï Sal a gosto q[ÇFDUDGHFK»GH»JX
qFROKHUGHVRSDGHD]HLWH q$GRÁDQWHDJRVWR
q3LPHQWDGRUHLQRDJRVWR
0RGRGHSUHSDUR
0RGRGHSUHSDUR Bata todos os
&R]LQKHWRGRVLQJUHGLHQWHVH[FHWRD]HLWHHWHPSHURVSRU ingredientes no
PLQDSÍVVXELUIHUYXUD%DWDWXGRQROLTXLGLILFDGRUDWÃIRUPDU liquidificador e sir va
XPFUHPH9ROWHºSDQHODDFUHVFHQWHRD]HLWHVDOHSLPHQWD com pedras de gelo.

27
 Sopas Emagrecedoras
Sopa de aveia e cogumelos
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHI
HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDO

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
qJGHFRJXPHORVVHFRVSRGHVHUVKLWDNHIXQJXL3DULV
q[ÇFDUDVGHFK»GH»JXD
qGHQWHVGHDOKRDPDVVDGRV
ï 1 cebola grande picada
ï 2 cenouras picadas
ï 1 talo de aipo picado
qSLWDGDGHRUÃJDQR
ï 600 ml de caldo de legumes
q—[ÇFDUDGHFK»GHDYHLDHPJU½RV
ï Sal e pimenta a gosto

0RGRGHSUHSDUR
(PXPDSDQHODSHTXHQDOHYHRVFRJXPHORVVHFRVH»JXD
DIHUYHU'HSRLVGDIHUYXUDDSDJXHRIRJRHGHL[HRVKL
GUDWDQGRQD»JXDSRUPLQXWRV&RHRFRQWHÔGRIDWLHRV
LQJUHGLHQWHVHUHVHUYHRV(PRXWUDSDQHODFRORTXHXPILR
GHD]HLWHDGLFLRQHDFHERODRDOKRFHQRXUDHDLSR&R]LQKH
HPIRJRPÃGLRPH[HQGRGHYH]HPTXDQGRSRUPLQXWRV
$GLFLRQHRVFRJXPHORVIDWLDGRVFR]LQKHPH[HQGRRFDVLR
QDOPHQWH$GLFLRQHRFDOGRGHOHJXPHVDDYHLDHPJU½RR
Creme de batata
VDOHDSLPHQWDHFR]LQKHDWÃTXHDDYHLDHVWHMDPDFLD 3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHI
HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDO

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
Sopa de cebola DICA
,QJUHGLHQWHVSDUDDVRSD
A cebola
3RU5RVHOL8HQR1LQRPL\D IUXWDQRI te m qFROKHUGHVREUHPHVDGHD]HLWH
LEUDVROÔY
que, no in H
5HQGLPHQWRSRUÁÏHV testino, to O ï 1 cebola cortada em cubos
XPDHVSÃ rna-se qGHQWHGHDOKR
FLH
&DORULDVSRUSRUÁ½RNFDO FRQYHU WHH GHJHOTXHVH qEDWDWDVPÃGLDVFRUWDGDVHPSHGDÁRV
P
TXHDJHP »FLGRVJUD [RV qIROKDGHORXUR
,QJUHGLHQWHVSDUDDVRSD FRPR
QDWXUDOH XPOD [DQWH qOGHFDOGRGHJDOLQKD
qFHERODVPÃGLDVHPURGHODV VWLPXODQG
PRYLPHQ R qFROKHUHVGHVRSDGHUHTXHLM½ROLJKW
qFROKHUGHVRSDGHD]HLWH WRVLQWHVW
L- q—[ÇFDUDGHFK»GHOHLWHGHVQDWDGR
qOGH»JXD nais.
ï Sal a gosto
qWDEOHWHGHFDOGRGHJDOLQKD
q[ÇFDUDGHFK»GHDOKRSRUUÍFRUWDGRHPURGHODV
qURGHODVILQDVGHS½RLWDOLDQR
qFROKHUHVGHVRSDGHTXHLMRFRWWDJH
0RGRGHSUHSDUR
(PXPDSDQHODJUDQGHFRORTXHRD]HLWHDFHERODRDOKR
0RGRGHSUHSDUR
HDEDWDWD5HIRJXHHGHSRLVFRORTXHDIROKDGHORXURH
5HIRJXHDFHERODQRD]HLWHHMXQWHRFDOGRGHJDOLQKDHD
GXDV[ÇFDUDVGHFDOGRGHJDOLQKD$SÍVIHUYHUDFUHVFHQWH
»JXD'HL[HFR]LQKDUHPIRJREDL[RDWÃUHGX]LUºPHWDGH
RUHVWDQWHGRFDOGRHIHUYDQRYDPHQWHDWÃTXHDVEDWDWDV
HHQFRUSDURFDOGR&RORTXHHPFXPEXFDVUHIUDW»ULDV
ILTXHPFR]LGDV5HWLUHDIROKDGHORXURGHL[HHVIULDUH
3RUFLPDGLVWULEXDDVURGHODVGHS½RFREHUWDVFRPR
bata tudo no liquidificador por um minuto. Adicione o
TXHLMRFRWWDJH/HYHDRIRUQRTXHQWH”&SRUFHUFD
UHTXHLM½RROHLWHHRVDO9ROWHºSDQHODHGHL[HHVTXHQWDU
de 15 minutos para gratinar. Sirva logo.
EHP6LUYDTXHQWHHSROYLOKHRVDQÃLVGHDOKRSRUUÍ

28
 IMPORTANTE: ao congelar sopas, saiba
Sopa de legumes com leite que os líquidos se expandem no processo
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHIHVSHFLDOL]DGDHP de congelamento. Por isso, deixe uma
DOLPHQWDÁ½RQDWXUDO margem livre de cerca de 2 cm da borda dos
5HQGLPHQWRSRUÁÏHV recipientes, para que, depois de endurecido, o
&DORULDVSRUSRUÁ½RNFDO alimento não force a tampa.
,QJUHGLHQWHVSDUDDVRSD
ï 2 batatas descascadas e cortadas em rodelas
qPDQGLRTXLQKDGHVFDVFDGDHFRUWDGDHPURGHODV
qFHERODPÃGLDFRUWDGDHPSDUWHV
qWDORGHVDOV½RSLFDGRHPURGHODV
qJGHPÔVFXOR
Creme com mix aipo,
q[ÇFDUDVGHFK»GH»JXDSRW»YHO abóbora com gengibre e limão
qFROKHUGHVRSDGHD]HLWHGHROLYD
3RU-XVVDUD6LTXHLUDSURIHVVRUDHFKHIHVSHFLDOL]DGDHP
q—[ÇFDUDGHFK»GHOHLWHGHVQDWDGR
DOLPHQWDÁ½RQDWXUDO
qFROKHUHVGHVRSDGHFUXWRQVSRUSRUÁ½R
q)ROKDVGHKRUWHO½SDUDGHFRUDU 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
0RGRGHSUHSDUR
(PXPDSDQHODFRORTXHDEDWDWDDPDQGLRTXLQKDD ,QJUHGLHQWHVSDUDDVRSD
FHERODRVDOV½RRPÔVFXORHD»JXD&R]LQKHSRU qFROKHUGHVRSDGHPDQWHLJDOLJKW
PLQXWRV'HVOLJXHRIRJRHGHL[HHVIULDUSRUPLQXWRV ï 1 cebola pequena picada
5HWLUHDFDUQHEDWDDVRSDQROLTXLGLILFDGRUHSDVVHDSHOD ï 1 talo de aipo fatiado fino
SHQHLUD$TXHÁDRD]HLWHFRORTXHRFUHPHHMXQWHROHLWH ï 1 cenoura pequena em cubos pequenos
GHVQDWDGRHRVDO0LVWXUHEHPHIHUYDSRUPLQXWRV1D qGHQWHVGHDOKRDPDVVDGRV
KRUDGHVHUYLUFRORTXHFROKHUGHVRSDGHFUXWRQVVREUH qFROKHUHVGHFK»GHJHQJLEUH
RFUHPHGHOHJXPHVHGHFRUHFRPIROKDVGHKRUWHO½ fresco descascado e ralado
q[ÇFDUDVGHFK»GHDEÍERUDGHVFDVFDGD
e cortada em cubos
q[ÇFDUDVGHFK»GHFDOGRGHJDOLQKDGHJRUGXUD

Sopa de capeletti qSHGDÁRSHTXHQRGHFDQHODHPSDX

q–GHFROKHUGHFK»GHQR]PRVFDGDUDODGDQDKRUD
3RU5RVHOL8HQR1LQRPL\DQXWULFLRQLVWD q–GHFROKHUGHFK»GHVDO
qSLWDGDGHSLPHQWDGRUHLQRPRÇGDQDKRUD
5HQGLPHQWRSRUÁÏHV q—[ÇFDUDGHFK»GHOHLWHGHVQDWDGR
&DORULDVSRUSRUÁ½RNFDO qFROKHUHVGHFK»GHVXFRGHOLP½R
qFROKHUHVGHFK»GHVHPHQWHV
,QJUHGLHQWHVSDUDDVRSD GHDEÍERUDWRUUDGDVRSFLRQDO
qWDORGHVDOV½RSLFDGR
q[ÇFDUDGHFK»GHDEÍERUDFDERWL»HPFXELQKRV 0RGRGHSUHSDUR
q[ÇFDUDGHFK»GHEUÍFROLVSLFDGR 1XPDSDQHODJUDQGHDQWLDGHUHQWHDTXHÁDDPDQWHLJD
qFROKHUHVGHVRSDGHD]HLWH HPIRJRPÃGLRDGLFLRQHDFHERODRDLSRHDFHQRXUD
ï ½ cebola &R]LQKHVHPSUHPH[HQGRSRUPLQXWRVRXDWÃRVOHJX
ï 1 tablete de caldo de legumes PHVDPDFLDUHP$FUHVFHQWHRDOKRFROKHUGHFK»GH
qOGH»JXD JHQJLEUHHFR]LQKHSRUVHJXQGRVDWÃH[DODURDURPD
ï 250 g de capeletti de ricota GRJHQJLEUH-XQWHDDEÍERUDRFDOGRGHJDOLQKDDFD
QHODDQR]PRVFDGDRVDOHDSLPHQWDGRUHLQRHGHL[H
0RGRGHSUHSDUR IHUYHU5HGX]DRIRJRHFR]LQKHSRUFHUFDGHPLQXWRV
5HIRJXHDFHERODQRD]HLWHHPXPDSDQHODGHSUHVV½R DWÃTXHDDEÍERUDDPDFLHFRPSOHWDPHQWH0H[DGHYH]
-XQWHRVDOV½RDDEÍERUDHREUÍFROLVHPLVWXUH&R HPTXDQGR5HWLUHDVRSDGRIRJRHGHL[HHVIULDUSRU
ORTXHRFDOGRGHOHJXPHVD»JXDHGHL[HFR]LQKDUQD alguns minutos. Transfira para um liquidificador ou pro
SUHVV½RSRUFHUFDGHPLQXWRV$GLFLRQHRFDSHOHWWLH cessador de alimentos. Coloque aos poucos para evitar
GHL[HDWÃHQFRUSDU TXHWUDQVERUGHHEDWDDWÃIRUPDUXPSXUÄ

29
 Sopas Emagrecedoras
Sopa de agrião e leite desnatado Sopa de milho com frango
3RU5RVHOL8HQR1LQRPL\DQXWULFLRQLVWD 3RU5RVHOL8HQR1LQRPL\DQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD
q˜PDÁRGHDJUL½RSLFDGR q*U½RVGHPLOKRYHUGHGHHVSLJDV
qFROKHUGHVRSDGHFHERODUDODGD q[ÇFDUDVGHFK»GHOHLWHGHVQDWDGR
q[ÇFDUDVGHFK»GHOHLWHGHVQDWDGR qFROKHUGHVRSDGHD]HLWH
qFROKHUGHVRSDDPLGRGHPLOKR qFHERODPÃGLDSLFDGD
ï 3 rodelas de gengibre qGHQWHGHDOKRDPDVVDGR
ï Sal a gosto q—[ÇFDUDGHFK»GHSHLWRGHIUDQJRFR]LGRHGHVILDGR
qJGHPDFDUU½RSDUDVRSD
0RGRGHSUHSDUR q[ÇFDUDVGHFK»GH»JXD
(PXPDSDQHODGLVVROYDRDPLGRGHPLOKRHPXPDSDUWH
do leite e leve ao fogo. Acrescente o restante do leite, me
[HQGRVHPSUH$GLFLRQHDFHERODHGHL[HHQJURVVDU5HWLUH
GRIRJRHDFUHVFHQWHRDJUL½RSLFDGRHRJHQJLEUH$GLFLR
QHRVDOHGHFRUHFRPDOJXQVUDPRVGHDJUL½R6LUYD
qFROKHUHVGHVRSDGHVDOVDSLFDGD
0RGRGHSUHSDUR
%DWDRPLOKRQROLTXLGLILFDGRUFRPPHWDGHGROHLWH&RH
HPLVWXUHRUHVWDQWHGROHLWHDRVXFRFRDGR$TXHÁDR
D]HLWHHPXPDSDQHODHGRXUHDFHERODHRDOKR'HVSHMH
RIUDQJRDPLVWXUDGHPLOKRHOHLWHHFR]LQKHSRUFHUFD
GHPLQXWRV$GLFLRQHRPDFDUU½RHGXDV[ÇFDUDVGH
FK»GH»JXD0H[DDWÃIHUYHUHFR]LQKHSRUFHUFDGH
Sopa de palmito PLQXWRV3ROYLOKHDVDOVDHVLUYDDVHJXLU

com presunto magro

3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV Sopa fria de milho com iogurte

&DORULDVSRUSRUÁ½RNFDO
e quenelle de azeitonas £P DICA
,QJUHGLHQWHVSDUDDVRSD LOKRÃXP
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD FHUHDOULF 
ï 1 cebola pequena ralada RHPFDUE
GUDWRVFR RL-
P
q[ÇFDUDGHFDIÃGHFDOGRGHOHJXPHV 5HQGLPHQWRSRUÁÏHV DEVRU YLGR SOH[RVTXHÃ
OH
FDVHLURRXGHJRUGXUDGLOXÇGRHP»JXD &DORULDVSRUSRUÁ½RNFDO RUJDQLVP QWDPHQWHS HOR
RHSRULV
ï 1 l de leite desnatado PRQ½R VRPHV-
S HUPLWHT
,QJUHGLHQWHVSDUDDVRSD VLQWDIRP XHY
qFROKHUGHFK»GHDPLGRGHPLOKR HUDSLGDP RFÄ
qFROKHUGHVREUHPHVDGHIDUHORGHDYHLD qODWDGHPLOKRYHUGHFR]LGR DSÍVLQJH HQWH
ULOR
ï Sal a gosto q[ÇFDUDGHFK»GHOHLWHGHVQDWDGR
ï 200 g de palmito em conserva picado qFROKHUGHVRSDGHD]HLWHH[WUDYLUJHP
qFROKHUGHVRSDGHUHTXHLM½RGHJRUGXUD qFROKHUGHFDIÃGHVDOVLQKDSLFDGD
ï 8 fatias de presunto magro ï 2 unidades de iogurte natural desnatado
qXQLGDGHVGHD]HLWRQDVSUHWDVJUDQGHVHVHPFDURÁR
0RGRGHSUHSDUR qFROKHUGHVRSDFKHLDGHFUHDPFKHHVHOLJKW
Em uma panela antiaderente, coloque a cebola picada
HUHIRJXHDDFUHVFHQWDQGRFDOGRGLOXÇGRSDUDQ½R
queimar. Acrescente o leite desnatado, a aveia e o amido
GHPLOKRPH[HQGRVHPSUHDWÃHQJURVVDU$MXVWHRVDO
HMXQWHRSDOPLWRSLFDGR'HL[HIHUYHUSRUGRLVPLQXWRV
VHPSDUDUGHPH[HUHSRUÔOWLPRFRORTXHRUHTXHLM½R
para dar mais cremosidade. Sirva a sopa de palmito
DFRPSDQKDGDGHIDWLDVGHSUHVXQWR
30
qFROKHUHVGHVRSDGHFURXWRQVLQWHJUDLV
0RGRGHSUHSDUR
%DWDQROLTXLGLILFDGRURLRJXUWHFRPRPLOKRYHUGHHROHLWH
(PVHJXLGDSDVVHRFRQWHÔGRQDSHQHLUD7HPSHUHFRPR
D]HLWHVDOHDVDOVLQKDSLFDGD&RPXPDIDFDDILDGDSLTXH
DVD]HLWRQDVSUHWDVHPSHGDÁRVSHTXHQRVHPLVWXUHRV
FRPRFUHDPFKHHVH6LUYDDVRSDFRORFDQGRXPDTXHQHOOH
GHD]HLWRQDVHSROYLOKHRVFURXWRQVSRUFLPD
 Sopa creme de cenoura
com rúcula
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
ï 1 cebola pequena sem casca cortada em quatro
qPOGHFDOGRE»VLFRGHOHJXPHVUHFHLWDS»JLQD
ï 500 g de cenoura cortada em rodelas
qFROKHUGHVRSDGHUHTXHLM½ROLJKW
ï Sal a gosto
qFROKHUHVGHVRSDGHD]HLWH
q[ÇFDUDGHFK»GHUÔFXODUDVJDGD

0RGRGHSUHSDUR
Em uma panela coloque a cebola, caldo de legumes e a
FHQRXUD'HL[HFR]LQKDUDWÃTXHDVFHQRXUDVILTXHPPD
FLDV6HSDUHXPSLUHVGHFK»GDVFHQRXUDVHUHVHUYHDV2
UHVWDQWHOHYHDROLTXLGLILFDGRUHEDWDDWÃIRUPDUXPFUHPH
DFUHVFHQWHRUHTXHLM½RHEDWDSRUPDLVXPPLQXWR9ROWH
SDUDDSDQHODDFHUWHRVDOHGHL[HIHUYHUSRUPDLVXPPL
QXWR&RORTXHXPDFRQFKDGDVRSDQRSUDWRHHPVHJXLGD
Sopa superfácil de cebola FRORTXHXPSXQKDGRGDVFHQRXUDVFR]LGDV5HJXHFRPXPD
FROKHUGHD]HLWHHHQIHLWHFRPDUÔFXOD6LUYDHPVHJXLGD
3RU-XVVDUD6LTXHLUDSURIHVVRUDH&KHIHVSHFLDOL]DGDHP
DOLPHQWDÁ½RQDWXUDO

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
Sopa de berinjela
,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHD]HLWH
3RU9LYLDQ7DODULFRQXWULFLRQLVWD DICA
A casca da
qGHQWHGHDOKRSLFDGR 5HQGLPHQWRSRUÁÏHV EHULQMHODÃ
ULF
qFHERODVPÃGLDVEHPSLFDGDV &DORULDVSRUSRUÁ½RNFDO LQVROÔYHLVQ DHPILEUDV
½RDEVRUYLG
qIROKDGHORXUR SHORHVWÎP DV
DJRPDVT 
qFROKHUGHVREUHPHVDGHRUÃJDQRIUHVFR ,QJUHGLHQWHVSDUDDVRSD IXQFLRQDP XH
FRPRHVS
ï Sal a gosto q—OGH»JXD VXJDQGRD RQMD
JRUGXUDH
q[ÇFDUDVGHFK»GHFDOGRGHJDOLQKD ï 3 berinjelas picadas QDQGRDS HOLPL-
RUPHLRGD
q—[ÇFDUDGHFK»GHOHLWHGHVQDWDGR ï 2 cebolas picadas V
IH]HV
qFROKHUGHVRSDGHIDULQKDGHWULJR qPDÁRVGHFHEROLQKDSLFDGRV
q—[ÇFDUDGHFK»GHFUHPHGHOHLWHOLJKW qGHQWHVGHDOKRDPDVVDGRV
qFROKHUHVGHVRSDGHTXHLMRSDUPHV½RUDODGR qFROKHUGHFK»GHVDO
ï 3 tomates picados
0RGRGHSUHSDUR
(PXPDSDQHODJUDQGHDTXHÁDRD]HLWHHUHIRJXHRDOKR
DFHERODDIROKDGHORXURRRUÃJDQRHRVDO5HIRJXHSRU
PLQXWRVHPIRJRDOWRPH[HQGRGHYH]HPTXDQGR
-XQWHRFDOGRHFR]LQKHSRUPLQXWRV5HWLUHDIROKD
GHORXURHDFUHVFHQWHROHLWHPLVWXUDGRFRPDIDULQKDH
FR]LQKHSRUPDLVPLQXWRV3RUÔOWLPRFRORTXHRFUHPH
qFROKHUHVGHVRSDGHPROKRGHWRPDWH
q3LPHQWDGRUHLQRDJRVWR
0RGRGHSUHSDUR
+LJLHQL]HRVOHJXPHVHFRUWHRVHPSHGDÁRVPÃGLRV/HYHRV
SDUDSDQHODGHSUHVV½RHFXEUDRVFRP»JXD7HPSHUHFRPVDO
DSLPHQWDRDOKRHDFHEROLQKDSLFDGD7DPSHHGHL[HIHUYHUHP
GHOHLWHQ½RGHL[HIHUYHU&RORTXHHPWLJHODVUHIUDW»ULDV fogo alto por 10 minutos. Desligue, espere a panela esfriar, abra
HSROYLOKHFRPRTXHLMR/HYHDRIRUQRSDUDJUDWLQDU HYHULILTXHVHDVRSDHVW»HQFRUSDGD6LUYDDVHJXLU

31
 Sopas Emagrecedoras
Sopa de mandioquinha
com carne desfiada DICA
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD $UÔFXODW
H
YLWDPLQD. P
5HQGLPHQWRSRUÁÏHV OHQWHTXD H[FH -
&DORULDVSRUSRUÁ½RNFDO QWLGD
ILEUDVHD GHGH
QWLR[L-
,QJUHGLHQWHVSDUDDVRSD GDQWHV
ï 400 g de lagarto limpo
ï 1 pitada de sal
ï 1 cebola pequena em fatias finas
qUDPRGHWRPLOKR
qFROKHUGHVRSDGHVDOVLQKDSLFDGD
q[ÇFDUDGHFK»GHYLQKREUDQFR
q[ÇFDUDVGHFK»GH»JXDIHUYHQGR
qILRGHD]HLWHH[WUDYLUJHP
qXQLGDGHVGHPDQGLRTXLQKDGHVFDVFDGD
qXQLGDGHGHFKXFKXGHVFDVFDGR
qPOGHFDOGRE»VLFRGHOHJXPHVUHFHLWDS»JLQD
qFROKHUHVGHVRSDGHUHTXHLM½ROLJKW
ï 1 cebola pequena ralada
ï Sal a gosto
qFROKHUHVGHVRSDGHD]HLWHH[WUDYLUJHP
q—PDÁRGHUÔFXOD

0RGRGHSUHSDUR
Sopa cremosa de (PXPDWUDYHVVDFRPWDPSDFRORTXHDFDUQHWHPSHUHD
com uma pitada de sal, coloque as cebolas fatiadas, as
ervilha com chuchu HUYDVHRYLQKREUDQFR'HL[HPDULQDQGRSRUKRUDVQD
JHODGHLUD&RORTXHXPILRGHD]HLWHHPXPDSDQHODGH
3RU5RVHOL8HQR1LQRPL\DQXWULFLRQLVWD
SUHVV½RHDGLFLRQHDFDUQH'HL[HDFDUQHGRXUDUSRU
5HQGLPHQWRSRUÁÏHV WRGRVRVODGRVSRUDSUR[LPDGDPHQWHPLQXWRV1D
&DORULDVSRUSRUÁ½RNFDO VHTXÄQFLDFRORTXHWRGRRFDOGRGDPDULQDGDHD»JXD
IHUYHQGR'HL[HDSDQHODDOJXQVPLQXWRVDEHUWDHGH
,QJUHGLHQWHVSDUDDVRSD SRLVIHFKHD$JXDUGHSHJDUSUHVV½RHGHL[HFR]LQKDQGR
qFKXFKX SRUPLQXWRV'HSRLVTXHDFDUQHILFDUFR]LGDHVSHUH
qFROKHUGHFK»GHD]HLWH VDLUWRGDDSUHVV½RGDSDQHODDEUDDUHWLUHRVUDPRV
qFHERODPÃGLDSLFDGD GDVHUYDVHGHL[HVHFDUEHPRPROKRPH[HQGRFRPXP
qODWDGHHUYLOKDHPFRQVHUYD JDUIRDWÃGHVILDU5HVHUYH&R]LQKHDVPDQGLRTXLQKDVHR
ï 1 l de caldo de carne FKXFKXSUHYLDPHQWHGHVFDVFDGRVFRPFDOGRGHOHJXPHV
qFROKHUGHVRSDGHFKHLURYHUGHSLFDGD
ï Sal a gosto
0RGRGHSUHSDUR
&RUWHRFKXFKXM»KLJLHQL]DGRHPFXERVPÃGLRVHFR]L
QKHRHP»JXDFRPXPSRXFRGHVDO(VFRUUDRFKXFKX
HUHVHUYHR(PXPDSDQHODFRORTXHRÍOHRHUHIRJXHD
cebola. Apague o fogo e bata a cebola com um pouco
GRFDOGRQROLTXLGLILFDGRU(VFRUUDROÇTXLGRGDHUYLOKDH
MXQWHRVJU½RVDRFRQWHÔGRGROLTXLGLILFDGRU$FUHVFHQWH
RFKXFKXRUHVWDQWHGRFDOGRHEDWDWXGR/HYHDRIRJR
QRYDPHQWHSDUDHQJURVVDUFRORTXHVDODJRVWRSROYLOKH
RFKHLURYHUGHHVLUYD
32
DWÃTXHHVWHMDPPDFLRV'HVOLJXHRIRJRHEDWDQROLTXL
GLILFDGRUMXQWRFRPXPDFRQFKDGRFDOGRGRFR]LPHQWR
HRUHTXHLM½RDWÃILFDUXPFUHPHKRPRJÄQHR$TXHÁD
uma panela antiaderente e coloque a cebola ralada para
dourar. Acrescente a sopa, ajuste o sal, desligue a panela
HDFUHVFHQWHRD]HLWH0LVWXUHDFDUQHGHVILDGDHVLUYD
FRPDVIROKDVGHUÔFXODSRUFLPD
DICA: Quando os vegetais se apresentam
opacos e desbotados, perdendo sua cor natural,
e com aspecto mole, indica que perderam as
características físicas e nutricionais por conta
de um possível acondicionamento incorreto.
Sopa creme de brócolis com tomate Sopa básica de legumes
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD DICA 3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD
2EUÍFROLV
5HQGLPHQWRSRUÁÏHV Ã 5HQGLPHQWRSRUÁÏHV
ULFRHPILE
&DORULDVSRUSRUÁ½RNFDO UDVTXH &DORULDVSRUSRUÁ½RNFDO
DGLFLRQDGR
DTXD
UHIHLÁ½RDMX OTXHU
GD
,QJUHGLHQWHVSDUDDVRSD FRQWURODUD D ,QJUHGLHQWHVSDUDDVRSD
qXQLGDGHGHEUÍFROLV VSRU- qDEREULQKDVODYDGDVHFRUWDGDVHPFXERVSHTXHQRV
q[ÇFDUDGHFK»GHFDOGRGHOHJXPHV ÁÏHV ï 3 cenouras lavadas e cortadas em cubos pequenos
ï 1 l de leite desnatado q[ÇFDUDGHFK»GHYDJHPFRUWDGDHPURGHODV
qFROKHUGHVRSDFKHLDGHUHTXHLM½ROLJKW qFROKHUGHFK»GHFDOGRGHOHJXPHV
qFROKHUGHVRSDFKHLDGHIDULQKDGHWULJR qOGH»JXD
qFROKHUGHVREUHPHVDGHIDUHORGHWULJR
ï 1 cebola
qFROKHUGHFK»FKHLDGHDYHLDHPIORFRVILQRV
qFROKHUGHVREUHPHVDUDVDGHPDUJDULQDOLJKW
ï 1 unidade de cebola pequena
ï 2 tomates sem pele e sem semente
cortados em cubos pequenos
q)ROKDVGHVDOVDDJRVWR
0RGRGHSUHSDUR
(PXPDSDQHODFRORTXHRFDOGRGHOHJXPHVGLOXÇGRHR
EUÍFROLVHGHL[HFR]LQKDUSRUPLQXWRVRXDWÃTXHHVWH
MDPPDFLRV1ROLTXLGLILFDGRUEDWDPHWDGHGRVEUÍFROLV
FRPROHLWHRUHTXHLM½RDIDULQKDHRIDUHOR1DPHVPD
SDQHODFRORTXHDPDUJDULQDOLJKWHDFHERODUDODGDHGHL
[HDUHIRJDU$FUHVFHQWHDPLVWXUDGROLTXLGLILFDGRUFRP
RUHVWDQWHGRFDOGRGRFR]LPHQWRGRVEUÍFROLV'HL[HHP
IRJREUDQGRSRUPLQXWRVPH[HQGRVHPSUHSDUDQ½R
grudar no fundo da panela. Ajuste o sal. Acrescente a
RXWUDPHWDGHGRVEUÍFROLVFR]LGRHSLFDGRVHRVWRPDWHV
HPFXERV(QIHLWHFRPIROKDVGHVDOVDHVLUYDTXHQWH
Creme de abobrinha
3RU7KDÇV9LOODÁDQXWULFLRQLVWD
qFROKHUGHVRSDGHD]HLWHH[WUDYLUJHP
ï Sal a gosto
0RGRGHSUHSDUR
&RORTXHDDEREULQKDDFHQRXUDHDYDJHPHPXPDSDQH
ODFRPRFDOGRGHOHJXPHVHD»JXD&R]LQKHDWÃTXHRV
legumes estejam macios. Em uma frigideira, refogue a
FHERODFRPXPDFROKHUGHVRSDGHD]HLWHHEDWDQROLTXL
dificador com metade dos legumes e um pouco caldo do
FR]LPHQWRDWÃIRUPDUXPFUHPH$MXVWHRVDODGLFLRQHRV
legumes em cubos e sirva ainda quente.
Sopa de tomate com beterraba
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
ï 3 beterrabas descascadas
qOGH»JXD
ï 1 cebola ralada
5HQGLPHQWRSRUÁÏHV qFROKHUHVGHVRSDGHD]HLWHH[WUDYLUJHP
&DORULDVSRUSRUÁ½RNFDO ï 3 tomates sem pele e sem sementes cortado em cubos
ï 400 ml de leite desnatado
,QJUHGLHQWHVSDUDDVRSD qFROKHUHVGHVRSDGHUHTXHLM½ROLJKW
qDEREULQKDV
ï Sal a gosto
qUDPRVGHEUÍFROLV
q—GHQWHGHDOKR
ï 1 cebola pequena picada 0RGRGHSUHSDUR
q[ÇFDUDGHFK»GHFRXYHPDQWHLJD Coloque as beterrabas em uma panela com um litro de
qFROKHUGHVRSDGHPDQMHULF½RIUHVFR »JXDHFR]LQKHDVDWÃTXHHVWHMDPPDFLDV(VFRUUDDV
qFROKHUGHVRSDGHD]HLWH
0RGRGHSUHSDUR
5HIRJXHDFHERODRDOKRHRPDQMHULF½RQRD]HLWH5HVHU
YHDUHIRJD%DWDDDEREULQKDFR]LGDFRPREUÍFROLVQR
liquidificador e junte a couve. Depois coloque junto com
o refogado e sirva.
FRUWHDVHPFXERVHUHVHUYHDV(PXPDIULJLGHLUDDQWLD
GHUHQWHUHIRJXHDFHERODFRPRD]HLWHH[WUDYLUJHPHRV
tomates em cubos. Acrescente a beterraba e refogue por
XPPLQXWR/HYHRSUHSDURSDUDROLTXLGLILFDGRUHEDWDR
FRPROHLWHHRUHTXHLM½R5HWRUQHSDUDSDQHODHGHL[HIHUYHU
SRUPLQXWRV$MXVWHRVDOHVLUYDFRPXPILRGHD]HLWH
33
 Sopas Emagrecedoras
Sopa creme de abóbora Sopa de fundo de
com camarão alcachofra com espinafre
3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD 3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD
qJGHDEÍERUDGHVFDVFDGDHFRUWDGDHPFXERV qPOGHFDOGRE»VLFRGHOHJXPHVUHFHLWDS»JLQD
ï 1 cebola qJGHIXQGRGHDOFDFKRIUDFRQJHODGR
qFROKHUGHVRSDGHFDOGRGHOHJXPHV qPDÁRGHHVSLQDIUH
qFROKHUHVGHFDIÃGHUHTXHLM½ROLJKW ï ½ cebola ralada
qFROKHUGHFK»GHD]HLWHH[WUDYLUJHP
qJGHFDPDU½RPÃGLRURVD
qFROKHUHVGHVRSDGHUHTXHLM½ROLJKW
qFROKHUGHVRSDGHD]HLWHH[WUDYLUJHP q[ÇFDUDGHFDIÃGHOHLWHGHVQDWDGR
qFROKHUGHVREUHPHVDGHVDOVDSLFDGD ï 1 tomate pequeno cortado em cubos pequenos
qFROKHUGHVRSDGHUDVSDGHOLP½RVLFLOLDQR
0RGRGHSUHSDUR
1XPDSDQHODFRORTXHD»JXDDDEÍERUDDFHERODH
RFDOGRGHL[HFR]LQKDU%DWDWXGRQROLTXLGLILFDGRUDWÃ
IRUPDUXPFUHPH$TXHÁDXPDIULJLGHLUDDQWLDGHUHQWH
FRORTXHDFHERODSLFDGDSDUDVHFDUGHVSHMHRD]HLWH
HGHL[HGRXUDU$FUHVFHQWHRVFDPDUÏHVHPDQWHQKDR
IRJRDOWR3RUILPMXQWHDVDOVDHGHVOLJXH&RORTXHXPD
FRQFKDHPHLDGRFUHPHHPXPSUDWRIXQGRHPVHJXLGD
XPDFROKHUGHFDIÃGRUHTXHLM½RWUÄVFDPDUÏHVVDOSLTXH
FRPDUDVSDGHOLP½RVLFLOLDQRHVLUYDHPVHJXLGD
Sopa de brócolis e castanha-do-pará
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R
0RGRGHSUHSDUR
&RORTXHRFDOGRMXQWRFRPDDOFDFKRIUDGHL[HIHUYHUSRU
minutos. Refogue o espinafre em uma frigideira antiaderente
SRUPLQXWRV(PVHJXLGDEDWDRFDOGRFRPDDOFDFKRIUDH
RHVSLQDIUHQROLTXLGLILFDGRU5HIRJXHDFHERODFRPRD]HLWH
HGHL[HGRXUDUSRXFRWHPSRSDUDQ½RTXHLPDU(PVHJXLGD
DFUHVFHQWHRFUHPHGHDOFDFKRIUDFRPHVSLQDIUHROHLWHH
GHL[HIHUYHUSRUPLQXWRV3RUILPFRORTXHRUHTXHLM½RH
PH[DDWÃGLVVROYHUSRUFRPSOHWR$FHUWHRVDOVHQHFHVV»ULR
6LUYDFRPSHGDFLQKRVGHWRPDWHSLFDGRSRUFLPD
Sopa cremosa de abóbora
com toque de cravo DICA
O s s aco s
de p o
OLHWLOHQRL -
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R QFRORUDW
5HQGLPHQWRSRUÁÏHV [LFRV½R Í-
LQGLFDGR
ar ma ze na VS
&DORULDVSRUSRUÁ½RNFDO 5HQGLPHQWRSRUÁÏHV r alimento DUD
impede o s, p
&DORULDVSRUSRUÁ½RNFDO desenvolv ois
WRGHPRI ime
,QJUHGLHQWHVSDUDDVRSD REDFWÃULD n-
ï 1 cebola picada ,QJUHGLHQWHVSDUDDVRSD microrga VH
nismos.
qPDÁRGHEUÍFROLVSLFDGR ï 1 cebola picada
qFROKHUGHFK»GHD]HLWHGHROLYD qSLWDGDGHFUDYRGDÇQGLDHPSÍ
qFROKHUHVGHVRSDGHDUUR]FUXLQWHJUDO qFROKHUGHVRSDUDVDGHJHQJLEUHIUHVFRUDODGR
qFDOGRGHJDOLQKDOLJKWGLOXÇGRHPOGH»JXD qFROKHUGHFK»GHD]HLWHGHROLYD
qFROKHUGHFK»GHPDQMHULF½R qWDORVGHVDOV½RSLFDGRV
qFDVWDQKDVGRSDU»HPODVFDV qSLUHVGHFK»GHDEÍERUDFRUWDGDHPFXERV
ï 1 l de caldo de legumes
q—[ÇFDUDGHFK»EHPUDVDGHFUHPHGHOHLWHOLJKW
0RGRGHSUHSDUR
5HIRJXHDFHERODHREUÍFROLVQRD]HLWHMXQWHRDUUR]H
0RGRGHSUHSDUR
UHJXHRSUHSDURFRPRFDOGRGHJDOLQKD&R]LQKHWXGR
5HIRJXHDFHERODRFUDYRGDÇQGLDHRJHQJLEUHQRD]HL
HPIRJREDL[RSRUFHUFDGHPLQXWRV5HWLUHDPLVWXUD
WH-XQWHRUHVWDQWHGRVLQJUHGLHQWHVHFR]LQKHRVDWÃTXH
HVSHUHDDPRUQDUHEDWDDQROLTXLGLILFDGRUFRPR
DDEÍERUDDPROHÁDHROÇTXLGRUHGX]DXPSRXFR(VSHUH
PDQMHULF½R9ROWHºSDQHODSDUDDTXHFHUHVDOSLTXHDFDV
DPRUQDUHEDWDQROLTXLGLILFDGRU9ROWHºSDQHODFRPR
WDQKDGRSDU»QDKRUDGHVHUYLU
creme de leite para aquecer.

34
Sopa de legumes com escarola
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R
DICA
5HQGLPHQWRSRUÁÏHV $LQXOLQDH
VW»
&DORULDVSRUSRUÁ½RNFDO presente n
a raiz da
HVFDURODWH
PSUHELÍWLF
TXHHVWLPX R
,QJUHGLHQWHVSDUDDVRSD ODDSURGXÁ
GHEDFWÃULD ½R
qFKXFKXVGHVFDVFDGRVHSLFDGRV VERDV
ï 1 fatia de tomate picado para o inte
stino.
ï ½ cebola picada
qGHQWHVGHDOKRSLFDGRV
ï ½ berinjela picada
qWDORGHVDOV½RSLFDGR
qFROKHUGHVRSDGHVDOVLQKDSLFDGD
qPOGH»JXD
q—FROKHUGHFDIÃGHSLPHQWDFDODEUHVDVHFD
qFROKHUGHFK»GHVDOOLJKW
qSUDWRGHVREUHPHVDGHHVFDURODODYDGDHSLFDGD
ï 3 ovos
ï 2 claras

0RGRGHSUHSDUR
&RORTXHRFKXFKXRWRPDWHDFHERODRDOKRDEHULQMHOD
RVDOV½RHDVDOVLQKDHPXPDSDQHODMXQWHD»JXDD
SLPHQWDHRVDO&R]LQKHDWÃTXHWXGRHVWHMDPDFLR
'HVOLJXHRIRJRHEDWDRFRQWHÔGRQROLTXLGLILFDGRUDWÃ
IRUPDUXPDPLVWXUDKRPRJÄQHD9ROWHDPLVWXUDSDUDD
SDQHODDFUHVFHQWHDHVFDURODSLFDGLQKDHPWLUDVILQDVH Caldo de frango
RVRYRVEDWLGRVFRPDVFODUDVHFR]LQKHPDLVXPSRXFR 3RU0DULD&HFLOLD&RUVLQXWULFLRQLVWD
Desligue o fogo e sirva.
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
ï 300 g de peito de frango cortado em cubos
q[ÇFDUDGHFDIÃGHVXFRGHODUDQMD
Sopa de legumes II ï Sal a gosto
qUDPRVSHTXHQRVGHWRPLOKR
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R qPOGH»JXD
q)ROKDVGHVDOVDDJRVWR
5HQGLPHQWRSRUÁ½R
qFHERODSHTXHQDFRUWDGDHPTXDWURSHGDÁRV
&DORULDVSRUSRUÁ½RNFDO
ï 1 cenoura pequena descascada cortada em rodelas
q—FDEHÁDGHFRXYHIORUFRUWDGDHPSHGDÁRVSHTXHQRV
,QJUHGLHQWHVSDUDDVRSD
qFROKHUHVGHFDIÃGHUDVSDVGHOLP½RVLFLOLDQR
ï 1 batata pequena
qXQLGDGHVGHSLPHQWDGRWLSRELTXLQKR
ï 1 cenoura
qFROKHUHVGHVRSDGHUHSROKRSLFDGR
0RGRGHSUHSDUR
qFROKHUHVGHFDIÃD]HLWHRXÍOHR
Tempere o frango com o suco de laranja, o sal e o tomi
ï 1 pitada de sal
OKRHGHL[HQDJHODGHLUDSRUKRUD&R]LQKHRSHLWRGH
qPOGH»JXD
IUDQJRQD»JXDFRPDVIROKDVGHVDOVDSRUPLQXWRV
$FUHVFHQWHDFHQRXUDHDFRXYHIORUHFR]LQKHSRUPDLV
0RGRGHSUHSDUR
PLQXWRVPDVGHL[HRVOHJXPHVILUPHV$FHUWHRVDO
&R]LQKHRVYHJHWDLVQD»JXD$FUHVFHQWHRVDOEDWDWXGR
VHQHFHVV»ULRHVLUYDFRPIROKDVGHFRHQWURUDVSDVGH
no liquidificador e sirva.
OLP½RVLFLOLDQRHSLPHQWDELTXLQKR

35
 Sopas Emagrecedoras
Sopa especial de palmito DICA
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R Para evita
GHVSHUGÇF r
5HQGLPHQWRSRUÁÏHV LRVXVH
HWLTXHWDV
SDUDLGHQ
&DORULDVSRUSRUÁ½RNFDO WLILFDURVD -
OLPHQWRV
HRVSUD ]
,QJUHGLHQWHVSDUDDVRSD RVGH
YDOLGDGH
ï 250 g de palmitos em conserva
qFROKHUGHVRSDGHPDUJDULQDOLJKW
qFHERODPÃGLDUDODGD
qGHQWHGHDOKRDPDVVDGR
qFROKHUHVGHVRSDGHIDULQKDGHWULJR
q[ÇFDUDVGHFK»GHFDOGRGHJDOLQKD
q[ÇFDUDFK»GHOHLWHGHVQDWDGR
ï Sal e pimenta a gosto
q&XERVGHS½RWRUUDGRDJRVWR
q3HGDÁRVGHSDOPLWRSDUDVHUYLU

0RGRGHSUHSDUR
$TXHÁDDPDUJDULQDOLJKWUHIRJXHRDOKRDFHERODHMXQWH
RVSDOPLWRV&R]LQKHSRUPLQXWRV$FUHVFHQWHDIDULQKD
GHWULJRPH[HQGREHP/HQWDPHQWHMXQWHRFDOGRGHJD
OLQKDVHPSUHPH[HQGR'HL[HOHYDQWDUIHUYXUDHFR]LQKH
SRUPLQXWRV'HL[HDPLVWXUDDPRUQDUHEDWDDQROLTXL
GLILFDGRU-XQWHRVDODSLPHQWDRSFLRQDOHROHLWH'HL[H
ferver por 5 minutos. Coloque em uma sopeira, sirva com
FXELQKRVGHS½RWRUUDGRHSHGDFLQKRVGHSDOPLWR

Sopa de agrião e creme de leite light Sopa de tomate com manjericão II

3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R 3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R

5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD
qFROKHUHVGHVRSDGHPDUJDULQD qFROKHUGHVRSDGHPDUJDULQDOLJKW
ï 1 cebola pequena picada qFHERODPÃGLDSLFDGD
q[ÇFDUDVGHFK»GHDJUL½ROLPSRIROKDVHWDORV qGHQWHVGHDOKRSLFDGRV
qEDWDWDVVHPFDVFDSLFDGDVHPFXELQKRV ï 500 g de tomates maduros, sem pele,
q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHV sem sementes e picados
qFROKHUHVGHVRSDGHFUHPHGHOHLWHOLJKW q[ÇFDUDVGHGHFK»GHFDOGRGHOHJXPHV
ï 125 ml de leite desnatado qFROKHUHVGHGHVRSDGHPDQMHULF½RSLFDGR
0RGRGHSUHSDUR
$TXHÁDDPDUJDULQDUHIRJXHDFHERODHDVIROKDVHWDORV
PDLVWHQURVGRDJUL½R4XDQGRFRPHÁDUDDPROHFHU
DFUHVFHQWHDVEDWDWDVHRFDOGRGHOHJXPHVHFR]LQKHSRU
PLQXWRVDSUR[LPDGDPHQWH5HWLUHGDSDQHODHEDWD
WXGRQROLTXLGLILFDGRU9ROWHRFDOGREDWLGRºSDQHODH
PLVWXUHRFUHPHGHOHLWHPH[HQGRVHPSUH7HPSHUHFRP
VDODTXHÁDEHPHVLUYDHPVHJXLGD
36
SRGHVHUGHVLGUDWDGR
0RGRGHSUHSDUR
$TXHÁDDPDUJDULQDOLJKWHPXPDSDQHODPÃGLDMXQWHD
FHERODHRDOKRHUHIRJXHRVDWÃTXHILTXHPOHYHPHQWHGRX
rados. Acrescente o tomate picado, o caldo de legumes e
GHL[HIHUYHU&R]LQKHFRPDSDQHODWDPSDGDSRUFHUFDGH
PLQXWRV$FUHVFHQWHRPDQMHULF½RHEDWDQROLTXLGLILFDGRU
DWÃREWHUXPFUHPHKRPRJÄQHR6LUYDHPVHJXLGD
Sopa de beterraba e toque de limão Dica de sobremesa
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R

5HQGLPHQWRSRUÁÏHV Bombom de
nozes com cacau
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHÍOHR 3RU0DOX/RER
qFHERODPÃGLDSLFDGD
ï 500 g beterrabas sem casca e picadas 5HQGLPHQWRXQLGDGHV
q—OGH»JXD &DORULDVSRUXQLGDGHNFDO
qFROKHUHVGHVRSDGHVXFRGHOLP½R
qFROKHUGHFK»GHDÁÔFDU ,QJUHGLHQWHV
ï 1 tablete de caldo de legumes qJQR]HV
q—FROKHUGHGHVRSDGHDPLGRGHPLOKR q JW¼PDUDVHPFDURÁR0HGMRXO
ï Sal a gosto qFROKHUGHFK»GHFDFDXHPSÍ

0RGRGHSUHSDUR 0R GRGHSUHSDUR
processador e ba
(PXPDSDQHODGHSUHVV½RJUDQGHFRORTXHRÍOHRHOHYH Coloque todos os ingredientes em um
QWHÔGRGHPRGHOH
DRIRJRDOWRSDUDDTXHFHU-XQWHDFHERODHUHIRJXHDSRU WDRVDWÃYLUDUXPDPDVVD5HWLUHRFR
LRXQWHDVSDOPDV
PLQXWRVRXDWÃILFDUWUDQVSDUHQWH$FUHVFHQWHDEHWHUUDED EROLQKDVFRPDVP½RV6HQHFHVV»U
TXHHPIRUPLQKDV
D»JXDRVXFRGHOLP½RRDÁÔFDUHRFDOGRGHOHJXPHVH FRPXPSRXFRGHÍOHRGHFRFR&ROR
FR]LQKHSRUPLQXWRVDSÍVRLQÇFLRGDIHUYXUD7UDQVILUD OHYHºJHODGHLUDDWÃDKRUDGHVHUYLU
SDUDRFRSRGROLTXLGLILFDGRUHEDWDDPLVWXUDDWÃTXH
ILTXHKRPRJÄQHD9ROWHRSUHSDURSDUDRIRJRDOWRH
DGLFLRQHRDPLGRGHPLOKRM»GLVVROYLGRHPPHLDFROKHU
GHVRSDGH»JXDHFR]LQKHPH[HQGRVHPSUHSRUXP
PLQXWRRXDWÃHQFRUSDU$FUHVFHQWHRVDODJRVWR Sopa de mandioca e alho-porró
3RU,RQH/HDQGURGH4XHLURJD
DICA
5HQGLPHQWRSRUÁÏHV A p or t a d
ODGHLUDÃR a ge -
Sopa de cenoura com gengibre &DORULDVSRUSRUÁ½RNFDO
PDLVVRIU
ORFDOTXH
HYDULDÁ½
RGH

,QJUHGLHQWHVSDUDDVRSD WH PS H U D W
3RU5HJLQD6XVXSHUYLVRUDGHQXWULÁ½R XUD*XDU
ELGDVJH GHE
qFROKHUGHVRSDGHD]HLWH OHLDVFRQ H -
YDVHFRQ VHU-
5HQGLPHQWRSRUÁÏHV qGHQWHGHDOKRDPDVVDGR GLPHQWRV
ï ½ cebola pequena ralada QHVVD»UH 
&DORULDVSRUSRUÁ½RNFDO D
qSHGDÁRVPÃGLRVGHPDQGLRFD
,QJUHGLHQWHVSDUDDVRSD q—[ÇFDUDGHFK»GHDOKRSRUUÍSLFDGR
qOGH»JXD qFROKHUGHVRSDGHVDOVDSLFDGD
ï 4 cenouras cortadas em rodelas q6DOPDULQKRDJRVWR
ï ½ cebola picada q/LQKDÁDGRXUDGDHVWDELOL]DGDHWULWXUDGDDJRVWR
qFROKHUHVGHVRSDGHD]HLWHH[WUDYLUJHP q*HUJHOLPDJRVWR
q—SLPHQW½RYHUPHOKRRXDPDUHOR
ï Sal a gosto
ï 1 gengibre ralado
0RGRGHSUHSDUR
5HIRJXHQRD]HLWHDFHERODRJHQJLEUHHRSLPHQW½R$R
QRWDUTXHDFHERODHVW»WUDQVSDUHQWHDFUHVFHQWHDVFHQRX
UDVFRUWDGDVHPURGHODV0LVWXUHEHPRVLQJUHGLHQWHVH
DGLFLRQHD»JXD&R]LQKHDWÃDFHQRXUDILFDUPDFLDHEDWDR
SUHSDURQROLTXLGLILFDGRUDWÃDWLQJLUDWH[WXUDGHFUHPH
q›JXDVXILFLHQWHSDUDRSUHSDUR
0RGRGHSUHSDUR
(PXPDSDQHODIXQGDDTXHÁDRD]HLWHHUHIRJXHRDOKR
a cebola, a mandioca e a salsa. Cubra o refogado com a
»JXDTXHQWHHFR]LQKHDWÃILFDUEHPPDFLR'HL[HHVIULDU
e bata no liquidificador. Tempere com o sal e volte a
DTXHFHUFRPRDOKRSRUUÍIDWLDGR4XDQGRILFDUQDWHP
SHUDWXUDLGHDOSDUDVHUFRQVXPLGRFRORTXHDOLQKDÁDHR
gergelim e sirva.
37
 Sopas Emagrecedoras
Sopa de frango ao curry Sopa de quinoa com
3RU/HWÇFLD9LOODUGRQXWULFLRQLVWD legumes e noz-moscada
5HQGLPHQWRSRUÁÏHV 3RU/HWÇFLD9LOODUGRQXWULFLRQLVWD
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHÍOHRGHFRFR
qFHERODSLFDGLQKD ,QJUHGLHQWHVSDUDDVRSD
ï 3 cenouras raladas qFROKHUHVGHVRSDGHD]HLWHH[WUDYLUJHP
ï 2 aipos picados ï 2 cebolas pequenas picadas
qGHQWHVGHDOKRSLFDGRV qFHQRXUDPÃGLDSLFDGD
qFROKHUGHVRSDGHFXUU\HPSÍ qDEREULQKDWLSRLWDOLDQDSLFDGD
ï 1 l e meio de caldo de legumes qGHQWHVGHDOKRSLFDGRV
ï 600 g de peito de frango assado picado grosseiramente qOGHFDOGRE»VLFRGHOHJXPHVUHFHLWDQDS»JLQD
qSLPHQWDPDODJXHWDSHTXHQDSLFDGLQKD q[ÇFDUDGHFK»GHTXLQRDEHPODYDGD
qFROKHUGHFDIÃGHWRPLOKR qFROKHUGHFDIÃGHQR]PRVFDGDUDODGDQDKRUD
q5DVSDVGHOLP½RDJRVWR
q6DODJRVWRH3LPHQWDGRUHLQRDJRVWR
q[ÇFDUDVGHFK»OHLWHGHFRFRIUHVFR
q6DOHSLPHQWDGRUHLQRDJRVWR
0RGRGHSUHSDUR
(VTXHQWHRD]HLWHHPXPDSDQHODPÃGLDHPIRJRPÃGLR
0RGRGHSUHSDUR
$GLFLRQHRDOKRDFHERODSLFDGDDFHQRXUDHDDEREUL
&RORTXHRÍOHRGHFRFRHPXPDSDQHODJUDQGHHPIRJRPÃGLR
QKD5HIRJXHWXGRGXUDQWHPLQXWRV&RORTXHRFDOGR
$SÍVLVVRDGLFLRQHDFHERODRDLSRHFHQRXUDSDUDFR]LQKDU
GHYHJHWDLVDTXLQRDHGHL[HIHUYHU'LPLQXDRIRJRH
PH[HQGRGHYH]HPTXDQGRGXUDQWHFLQFRPLQXWRV'HSRLV
PH[DSRUPDLVPLQXWRV$VVLPTXHDTXLQRDHVWLYHU
DFUHVFHQWHRVGHQWHVGHDOKRHRFXUU\HPSÍHFR]LQKHSRU
FR]LGDDFUHVFHQWHDQR]PRVFDGDHWHPSHUHRSUHSDUR
PDLVGRLVPLQXWRV$GLFLRQHRFDOGRGHJDOLQKDRIUDQJRDSL
FRPVDOHSLPHQWDGRUHLQR
PHQWDPDODJXHWDRWRPLOKRHDVUDVSDVGHOLP½RHPH[DEHP
&R]LQKHHPIRJREUDQGRSRUPDLVPLQXWRV'HSRLVPLVWXUH
FRPROHLWHGHFRFRWHPSHUDUFRPVDOHSLPHQWDGRUHLQR

Sopa de brócolis e leite de coco

3RU/HWÇFLD9LOODUGRQXWULFLRQLVWD
Sopa de abobrinha malagueta 5HQGLPHQWRSRUÁÏHV
3RU0DOX/RER &DORULDVSRUSRUÁ½RNFDO

5HQGLPHQWRSRUÁ½R ,QJUHGLHQWHVSDUDDVRSD
&DORULDVSRUSRUÁ½RNFDO qFROKHUHVGHVRSDGHÍOHRGHFRFR
ï ½ cebola picada
,QJUHGLHQWHV qGHQWHVGHDOKRSLFDGRV
qDEREULQKD qPDÁRGHEUÍFROLVSLFDGRJURVVHLUDPHQWHIORUHVHWDOR
qGHQWHGHDOKR ï 1 l de caldo de legumes
qSLWDGDGHFXUU\ q[ÇFDUDGHFK»GHOHLWHGHFRFRIUHVFR
qFPGHSLPHQWDPDODJXHWDHSLWDGDGHSLPHQWDURVD q6DODJRVWRH3LPHQWDGRUHLQRDJRVWR
qFROKHUGHVRSDGHFHEROLQKDSLFDGD
0RGRGHSUHSDUR
5HIRJXHDDEREULQKDFRUWDGDHPFXERVQRDOKRSLFDGRH
DGLFLRQHD»JXD'HL[HFR]LQKDU$VVLPTXHDDEREULQKD
HVWLYHUDOGHQWHFRORTXHDQROLTXLGLILFDGRUHDGLFLRQHR
FXUU\DSLPHQWDPDODJXHWDHRD]HLWH%DWDEHPQROLTXL
GLILFDGRUDWÃYLUDUXPFUHPHKRPRJÄQHR/HYHHVVDPLVWX
UDºSDQHODHDGLFLRQHDSLPHQWDURVDDFHEROLQKDHVDOD
JRVWR'HL[HDTXHFHUHVLUYDHPVHJXLGDDLQGDTXHQWH
38
0RGRGHSUHSDUR
(PXPDSDQHODDTXHÁDRÍOHRGHFRFRHGRXUHOLJHLUDPHQ
WHRDOKRHDFHEROD$FUHVFHQWHDVIORUHVHWDORVGHEUÍFROLV
HPH[DSRUDPLQXWRV$GLFLRQHRFDOGRGHOHJXPHVH
FR]LQKHHPIRJREUDQGRSRUPLQXWRVRXDWÃTXHRVEUÍ
colis estejam macios. Bata tudo no liquidificador para que
ILTXHKRPRJÄQHRYROWHºSDQHODHDGLFLRQHROHLWHGHFRFR
IUHVFR&R]LQKHHPIRJRDOWRSRUPDLVPLQXWRVWHPSHUH
com sal e pimenta do reino e sirva em seguida.
 Sopa de repolho II
3RU/HWÇFLD9LOODUGRQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
qFROKHUHVGHVRSDGHD]HLWHH[WUDYLUJHP
q—UHSROKRSLFDGR
qGHQWHVGHDOKRSLFDGRV
ï 6 cebolas picadas
ï 450 g de tomates sem pele, sem sementes
HFRUWDGRHPFXELQKRV
qFHQRXUDVPÃGLDVSLFDGDV
q[ÇFDUDGHFK»GHWDORGHVDOV½RSLFDGR
ï 1 l de caldo de legumes
qFROKHUHVGHVRSDGHVDOVLQKDSLFDGD
ï Sal a gosto
q3LPHQWDGRUHLQRDJRVWR

0RGRGHSUHSDUR
(PXPDSDQHODDTXHÁDRD]HLWHHDFUHVFHQWHRDOKR
GHSRLVDFHERODRUHSROKRSLFDGRRVWRPDWHVDVFHQRX
UDVSLFDGDVHRVDOV½R0H[DHGHL[HFRUDUOLJHLUDPHQWH
$GLFLRQHRFDOGRGHOHJXPHVDWÃFREULUWRGRVRVLQJUH
GLHQWHV&R]LQKHHPIRJREUDQGRSRUPLQXWRV/RJR
DSÍVGHVOLJXHRIRJRHDFUHVFHQWHVDOHSLPHQWDDJRVWR
HDVDOVLQKDSLFDGD
Sopa de moranga com gengibre
3RU/HWÇFLD9LOODUGRQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV Sopa mix de legumes DICA

&DORULDVSRUSRUÁ½RNFDO
com gengibre O c ozimento
d e ma s s a
s
,QJUHGLHQWHVSDUDDVRSD 3RU9LYLDQ7DODULFRQXWULFLRQLVWD e alguma , legumes
sc
qJGHDEÍERUDPRUDQJDHPSHGDÁRV TXDQGRD arnes inicia
»JXDDWLQ
 Š &1 J
qFKXFKXVGHVFDVFDGRVHSLFDGRV 5HQGLPHQWRSRUÁ½R RFDVRGH HRV
&DORULDVSRUSRUÁ½RNFDO f r u to s d o SHL[H
qIDWLDPÃGLDGHWRPDWH mar, fruta V
ï ½ cebola pequena picada RYRVSUH se
ILUDDIHU Y
qGHQWHVGHDOKRSLFDGLQKRV ,QJUHGLHQWHVSDUDDVRSD EUDQGDD XUD
 Š &
qWDORGHVDOV½RSLFDGR ï 1 batata grande cortada em cubos
qPOGH»JXD ï 1 cenoura em rodelas
ï Sal a gosto qFROKHUHVGHVRSDGHUHSROKRSLFDGR
q3LPHQWDGRUHLQRDJRVWR qFROKHUHVGHFDIÃGHD]HLWHH[WUDYLUJHP
ï 1 pitada de sal
0RGRGHSUHSDUR qSHGDÁRSHTXHQRGHJHQJLEUH
Coloque todos os legumes em uma panela, acrescente a qPOGH»JXD
»JXDHFR]LQKHDWÃTXHRVLQJUHGLHQWHVILTXHPPDFLRV
'HVOLJXHRIRJRHVSHUHDUHFHLWDDPRUQDUHOHYHDSDUD 0RGRGHSUHSDUR
EDWHUQROLTXLGLILFDGRUDWÃREWHUXPDPLVWXUDKRPR &R]LQKHRVOHJXPHVWRGRVRVOHJXPHVQH»JXD'HSRLV
JÄQHD9ROWHRFRQWHÔGRSDUDDSDQHODDFUHVFHQWHR EDWDWXGRQROLTXLGLILFDGRUDFHUWHRVDOFDVRQHFHVV»ULR
JHQJLEUHUDODGRHFR]LQKHDWÃHQFRUSDU7HPSHUHFRPVDO e sirva a seguir.
e pimenta e sirva.

39
 Sopas Emagrecedoras
Sopa marroquina
3RU9LYLDQ7DODULFRQXWULFLRQLVWD

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
ï 1 frango picado sem pele e sem ossos
qDEREULQKDSLFDGD
ï 2 cenouras picadas
ï 1 cebola picada
ï 1 ramo de aipo picado
qPDÁRGHFRHQWURSLFDGR
q*HQJLEUHUDODGRDJRVWR
qFROKHUGHVRSDGHH[WUDWRGHWRPDWHOLJKW
qFROKHUHVGHVRSDGHDPLGRGHPLOKR
ï 2 canelas em pau
qFROKHUGHFDIÃGHFRPLQKR
qFROKHUGHVREUHPHVDGHFRQGLPHQWRVFRPRFUDYR
FDUGDPRPRFÔUFXPDHSLPHQWDPDODJXHWD
qFROKHUGHFDIÃSLPHQWDYHUPHOKDSLFDGD
ï Sal a gosto

0RGRGHSUHSDUR
5HIRJXHRIUDQJRQDSDQHODGHSUHVV½RFRPDFHERODH
tempere com sal. Coloque os outros legumes e temperos
HFXEUDWRGRRFRQWHÔGRFRP»JXD'HL[HRSUHSDURFR
]LQKDUSRUPLQXWRV'HSRLVUHWLUHRIUDQJRHDFDQHOD
5HVHUYHRVLWHQV$GLFLRQHRDPLGRGHPLOKRSDUDGDU
Sopa de espinafre FRQVLVWÄQFLDHEDWDWXGRQROLTXLGLILFDGRUSRUPLQXWRV
Acrescente o frango na sopa, o restante dos ingredien
3RU9LYLDQ7DODULFRQXWULFLRQLVWD WHVGHL[HDTXHFHUHVLUYDDVHJXLU
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD Sopa supernutritiva DICA

A quinoa
q—OGH»JXD
3RU(PDJUHFLPHQWR9HOR] SURWHÇQDF tem
qPDÁRGHHVSLQDIUHKLJLHQL]DGRHSLFDGR RPSOHWD
5HQGLPHQWRSRUÁÏHV um nutrie
q[ÇFDUDGHFK»GHTXHLMRPLQDVPDJURUDODGR n te
&DORULDVSRUSRUÁ½RNFDO FRPXPH
ï 2 cebolas picadas PD
OLPHQWRVG
qPDÁRVGHFHEROLQKDSLFDGRV RULJHPDQ H
qGHQWHVGHDOKRDPDVVDGRV ,QJUHGLHQWHVSDUDDVRSD LPDOFRP
DFDUQH R
qFROKHUGHFK»GHVDO ï ½ cebola cortada em rodelas
ï 3 tomates picados q&ROKHUGHVRSDGHD]HLWHGHROLYD
qFROKHUHVGHVRSDGHPROKRGHWRPDWH q[ÇFDUDVGHFK»GHFKXFKXSLFDGR
q[ÇFDUDGHFK»GHEDWDWDSLFDGD
q3LPHQWDDJRVWR
qOGH»JXD
qWDEOHWHGHFDOGRGHOHJXPHVOLJKW ï Sal a gosto
0RGRGHSUHSDUR
/HYHRHVSLQDIUHHRVOHJXPHVDXPDSDQHODGHSUHVV½RH
FXEUDRVFRP»JXD7HPSHUHFRPVDOSLPHQWDDOKRHFH
EROLQKD7DPSHHGHL[HIHUYHUHPIRJRDOWRSRUPLQXWRV
5HGX]DRIRJRHGHL[HRVOHJXPHVFR]LQKDQGRDWÃHVWDUHP
macios. Adicione o queijo minas e sirva em seguida.
40
q—[ÇFDUDGHFK»GHTXLQRDHPIORFRV
0RGRGHSUHSDUR
(PXPDSDQHODGRXUHDFHERODQRD]HLWHHDFUHVFHQWHR
FKXFKXDDEREULQKDDEDWDWDHD»JXD7HPSHUHFRPVDOH
GHL[HQRIRJRDWÃTXHRVOHJXPHVHVWHMDPPDFLRV$GLFLRQH
DTXLQRDPLVWXUHEHPHUHWLUHGRIRJR6LUYDVHHPVHJXLGD
Sopa de pimentão Caldo de legumes especial
3RU)XOYLD*RPHV+D]DUDEHGLDQ 3RU0XQGR9HUGH

5HQGLPHQWRSRUÁ½R 5HQGLPHQWRSRUÁ½R
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD
qWRPDWHPÃGLRVHPSHOHVHPVHPHQWHV qFROKHUGHVRSDGHÍOHRGHJLUDVVRO
HFRUWDGRHPFXELQKRV qJGHDOKRSRUUÍRUJ¼QLFRSLFDGR
qFROKHUHVGHVRSDGHUÔFXOD qJGHFHERODRUJ¼QLFDSLFDGD DICA
ï ½ cebola pequena picada qJGHFHQRXUDRUJ¼QLFDSLFDGD 2 S LP HQW½RWHP
DFDSVDLF 
q—DEREULQKDSLFDGD qJGHDLSRRUJ¼QLFRSLFDGR LQDTXHÃ
SL-
cante, aju
qURGHODVGHSLPHQW½RYHUGHEHPSLFDGR qIROKDGHORXUR da a aum
e
DWHPSHUD nt a
qGHQWHGHDOKR q6DOPDULQKRDJRVWR WXUDGRFR r
e, assim, U SR
qFROKHUGHVREUHPHVDGHD]HLWH q3LPHQWDGRUHLQRDJRVWR queima m
JRUGXUDH a is
ï Sal a gosto q6DOVDIUHVFDRUJ¼QLFDHPUDPRV DMXGDD
qSLWDGDGHSLPHQWDGRUHLQR q7RPLOKRIUHVFRRUJ¼QLFRHPUDPRV emagrecer ma 
is
qPOGH»JXD qOGH»JXD U»SLGR

0RGRGHSUHSDUR
&R]LQKHRVLQJUHGLHQWHVH[FHWRRD]HLWH$SÍVHVIULDUEDWD
QROLTXLGLILFDGRURXPL[HU$RVHUYLUILQDOL]HFRPRD]HLWH
0RGRGHSUHSDUR
(PXPDSDQHODJUDQGHIDÁDDUHIRJDGDFHERODHGR
DOKRSRUUÍQRÍOHRGHJLUDVVRO$GLFLRQHDFHERODHRDLSR
7DPSHHGHL[HHPIRJREDL[RSRUFHUFDGHPLQXWRV
$PDUUHRVUDPRVGDVDOVDHGRWRPLOKRFRPRXPEXTXÄH
FRORTXHRQDSDQHODFRPDFHQRXUDRDLSRRVDOPDULQKR

Creme de batata-doce e limão DSLPHQWDGRUHLQRHOLWURVGH»JXDIULD$XPHQWHRIRJR

HGHL[DUOHYDQWDUIHUYXUDUHPRYHQGRTXDOTXHUHVSXPD
3RU9LJLODQWHVGR3HVR TXHVHIRUPHQDVXSHUIÇFLH$EDL[HRIRJRHFR]LQKHSRU
FHUFDGHPLQXWRV&RHRFDOGRHGHL[HRHVIULDU8VHR
5HQGLPHQWRSRUÁÏHV QRSUHSDURGHVRSDV&RQVHUYHRHPUHFLSLHQWHVGHYLGUR
&DORULDVSRUSRUÁ½RNFDO bem vedados. Se desejar, pode ser congelado.

,QJUHGLHQWHVSDUDDVRSD
qEDWDWDVGRFHVFUXDVGHVFDVFDGDVHFRUWDGDVHPFXERV
qFROKHUGHVRSDGHD]HLWHGHROLYDH[WUDYLUJHP
qFROKHUGHVRSDGHPHO
qFROKHUGHVRSDGHÍOHRGHPLOKR
Sopa sem glúten
ï 1 cebola crua fatiada 3RU(PDJUHFLPHQWR9HOR]
qFROKHUGHVRSDGHUDL]GHJHQJLEUHGHVFDVFDGDHSLFDGD
qGHQWHVGHDOKRPÃGLRV 5HQGLPHQWRSRUÁ½R
q[ÇFDUDVGHFK»GHOHLWHGHVQDWDGR &DORULDVSRUSRUÁ½RNFDO
qFROKHUGHVRSDGHVXFRGHOLP½R
ï 1 pitada de sal ,QJUHGLHQWHVSDUDDVRSD
qSLWDGDGHSLPHQWDGRUHLQRSUHWD q[ÇFDUDVGHFK»GHFDOGRGHJDOLQKD
FRPEDL[RWHRUGHVÍGLR
0RGRGHSUHSDUR ï 2 aipos picados
ï 2 cenouras grandes fatiadas
3UHDTXHÁDRIRUQRDŠ&(PXPDDVVDGHLUDDUUXPHDV
qSHTXHQDVDEREULQKDVSLFDGDV
EDWDWDVHUHJXHDVFRPRD]HLWHHRPHO$VVHSRUDSUR
ï Sal a gosto
[LPDGDPHQWHPLQXWRVDWÃTXHHVWHMDPGRXUDGDV(P
XPDSDQHODDQWLDGHUHQWHDTXHÁDRÍOHRHPIRJRPÃGLR
0RGRGHSUHSDUR
$FUHVFHQWHDFHERODRJHQJLEUHHRDOKRHFR]LQKHGHD
&R]LQKHRFDOGRGHJDOLQKDHPXPDSDQHODPÃGLDHGHL[H
PLQXWRVDWÃTXHDFHERODHVWHMDWUDQVSDUHQWH$GLFLRQH
em fogo brando. Adicione o aipo e as cenouras ainda em
DVEDWDWDVHROHLWHQDSDQHODHGHL[HOHYDQWDUIHUYXUD
IRJREDL[RFR]LQKDQGRDWÃILFDUHPPDFLDVGXUDQWHD
5HGX]DRIRJRHGHL[HFR]LQKDUSRUPLQXWRV%DWDDVRSD
PLQXWRV'HVSHMHDDEREULQKDHFR]LQKHSRUPDLVD
no liquidificador e passe por um coador. Antes de servir,
10 minutos. Se desejar, acerte o sal.
WHPSHUHFRPRVXFRGHOLP½RRVDOHDSLPHQWD

41
 Sopas Emagrecedoras
Sopa de brócolis com Cozido de soja com DICA
A soja tem
creme de ricota legumes e gergelim tocianina
VREUHDVF
an -
, qu e a g e
ÃOXODVDG
3RU0XQGR9HUGH 3RU0XQGR9HUGH SRVDVTX L-
HLPDQGRD
JRUGXUDD 
5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁ½R U PD ]H QD G
GHQWURGH D
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO ODV

,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD
qFROKHUHVGHVRSDGHÍOHRGHFRFR qJGHVRMDHPJU½RVSDUWLGDHGHVFDVFDGD
qDOKRVSRUUÍSLFDGRV qFHQRXUDPÃGLDGHSUHIHUÄQFLDRUJ¼QLFD
qJGHEUÍFROLVSLFDGR qEHWHUUDEDPÃGLDGHSUHIHUÄQFLDRUJ¼QLFD
qFROKHUGHVRSDGHVDOGHHUYDVVDOPDULQKRDOHFULP qEHULQMHODPÃGLDGHSUHIHUÄQFLDRUJ¼QLFD
PDQMHULF½RHRUÃJDQRGHVLGUDWDGRV q[ÇFDUDGHFK»GHYDJHPGHSUHIHUÄQFLDRUJ¼QLFD
qFROKHUHVGHVRSDGHFUHPHGHULFRWD
qFHERODPÃGLDSLFDGDGHSUHIHUÄQFLDRUJ¼QLFD
q3LPHQWDGRUHLQRPRÇGD
qFROKHUHVGHVRSDGHVHPHQWHGHJHUJHOLP
qGHQWHVGHDOKRSLFDGRVGHSUHIHUÄQFLDRUJ¼QLFR
0RGRGHSUHSDUR
qFROKHUGHVRSDGHÍOHRGHFRFRH[WUDYLUJHP
$TXHÁDRÍOHRGHFRFRHPXPDSDQHODHUHIRJXHRV
DOKRVSRUUÍSRUTXDWURPLQXWRVDWÃDPDFL»ORV-XQWHR
0RGRGHSUHSDUR
EUÍFROLVHUHIRJXHREHPPH[HQGRSRURXWURVGRLVPLQX
&R]LQKHFRPVDODJRVWRRVJU½RVGHVRMDHPSDQHODGH
WRV$FUHVFHQWHRVDOGHHUYDVHPOLWURGH»JXDTXHQWH
SUHVV½RFRP»JXDVXILFLHQWHSDUDFREULURVLWHQVSRU
-XQWHRUHIRJDGRº»JXDFRPWHPSHURHEDWDQROLTXLGL
DSUR[LPDGDPHQWHPLQXWRV5HVHUYHRSUHSDUR(P
ILFDGRUDWÃREWHUXPDPLVWXUDKRPRJÄQHDHFUHPRVD
XPDSDQHODDTXHÁDRÍOHRGHFRFRHUHIRJXHDFHEROD
9ROWHRFRQWHÔGRSDUDDSDQHODHDFUHVFHQWHRFUHPH
HRDOKR$GLFLRQHRVOHJXPHVFRUWDGRVHPURGHODVRX
GHULFRWD$TXHÁDRSUHSDUDGRHWHPSHUHDJRVWRFRPD
FXERVRVDOHFR]LQKHDWÃTXHRVLQJUHGLHQWHVILTXHP
SLPHQWDGRUHLQRPH[HQGRVHPSDUDU6LUYDDVHJXLU
PDFLRV$GLFLRQHRVJU½RVGHVRMDHUHIRJXHRV'HVOLJXH
o fogo e sirva com semente de gergelim por cima.

Sopa de couve-flor e especiarias

3RU0XQGR9HUGH Creme de cenoura com óleo de coco
5HQGLPHQWRSRUÁÏHV
3RU 0DOX/RER
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁÏHV
,QJUHGLHQWHVSDUDDVRSD &DORULDVSRUSRUÁ½RNFDO
qFRXYHIORUSLFDGD
ï ½ cebola cortada em cubos ,QJUHGLHQWHV
qFROKHUHVGHVRSDGHÍOHRGHFRFR qFHERODPÃGLDSLFDGD
q—FROKHUGHFK»GHVDOPDULQKR ï 4 cenouras grandes picadas
q—FROKHUGHFK»GHFXUU\HPSÍ
ï 3 talos de aipo picados
q—FROKHUGHFK»GHS»SULFDSLFDQWH
q3LPHQWDGRUHLQRPRÇGDDJRVWR ï 2 beterrabas pequenas picadas
qPOGHFDOGRGHOHJXPHVHVSHFLDOUHFHLWDS»JLQD qIROKDVGHORXUR
qGHPDÁRGHFHEROLQKDYHUGHSLFDGD q[ÇFDUDGHFK»GHVDOVDIUHVFDSLFDGLQKD
0RGRGHSUHSDUR
&RORTXHRÍOHRGHFRFRQXPDSDQHODJUDQGHHDTXHÁD$GLFLR
QHDFHERODHGHL[HDPXUFKDUFRPRVDO-XQWHDVHVSHFLDULDV
HUHIRJXHDVFRPDFHEROD$FUHVFHQWHDFRXYHIORUHUHIR
JXHD&RORTXHRFDOGRGHOHJXPHVFRPDFHEROLQKDSLFDGD
&R]LQKHHPIRJREDL[RDWÃTXHDFRXYHIORUHVWHMDPDFLD)HLWR
LVVREDWDDVRSDQROLTXLGLILFDGRUDWÃILFDUEHPKRPRJÄQHDH
coloque na panela para ferver. Sirva bem quente.
42
qFROKHUGHVRSDGHÍOHRGHFRFR
0RGRGHSUHSDUR
Em uma panela, coloque a cebola, a cenoura, o aipo, a beter
UDEDRVDODVIROKDVGHORXURHDVDOVD6HGHVHMDUDFUHVFHQWH
SLPHQWDGRUHLQRDJRVWR&XEUDFRP»JXDHGHL[HIHUYHUSRU
DSUR[LPDGDPHQWHPLQXWRVRXDWÃTXHRVOHJXPHVILTXHP
PDFLRV5HPRYDDVIROKDVGHORXUREDWDQROLTXLGLILFDGRURX
GHL[HHPSHGDÁRV$FUHVFHQWHRÍOHRGHFRFRHVLUYD
Sopa creme de
espinafre com brócolis
3RU0XQGR9HUGH

5HQGLPHQWRSRUÁ½R
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
q[ÇFDUDGHFK»GH»JXDILOWUDGD
q[ÇFDUDGHFK»GHHVSLQDIUHGHSUHIHUÄQFLDRUJ¼QLFR
q[ÇFDUDGHFK»GHEUÍFROLVGHSUHIHUÄQFLDRUJ¼QLFR
q[ÇFDUDGHFK»GHTXLQRDHPIORFRV
qFHERODPÃGLDGHSUHIHUÄQFLDRUJ¼QLFD
qGHQWHGHDOKRDPDVVDGR
qFROKHUGHVRSDGHÍOHRGHFRFRRUJ¼QLFR&RSUD&RFR
qFROKHUHVGHVRSDGHDOJDNRPEX
q6DOPDULQKRDJRVWR
q6HPHQWHGHDEÍERUDDJRVWR
Sopa de cenoura,
0RGRGHSUHSDUR
(PXPDSDQHODDTXHÁDRÍOHRGHFRFRRUJ¼QLFRUHIRJXH laranja e gengibre
DFHERODHRDOKR$GLFLRQHD»JXDREUÍFROLVRHVSLQDIUH 3RU0XQGR9HUGH
HGHL[HRSUHSDURFR]LQKDU7UDQVILUDWXGRSDUDROLTXLGL
ILFDGRUHEDWDDWÃREWHUXPFUHPHKRPRJÄQHR$GLFLRQH 5HQGLPHQWRSRUÁÏHV
a alga, a quinoa, o sal a gosto e bata mais um pouco. Ao &DORULDVSRUSRUÁ½RNFDO
VHUYLUDFUHVFHQWHDVVHPHQWHVGHDEÍERUD$VRSDFUHPH
pode ser consumida quente ou fria. ,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDGHÍOHRGHFDQROD
ï 1 pitada de pimenta calabresa
qFHERODUR[DSLFDGD
Sopinha DICA
qFROKHUHVGHVRSDGHJHQJLEUHIUHVFRSLFDGR
ï 4 cenouras descascadas e picadas
3RU9LYLDQ7DODULFR Par a c o n qEDWDWDVPÃGLDVGHVFDVFDGDVHSLFDGDV
g
DOLPHQWRV elar q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHVHVSHFLDO
OÇTXLGRV
5HQGLPHQWRSRUÁÏHV ÃUHFRPH UHFHLWDS»JLQD
QG»YHOXV
SRWHVGHY DU
&DORULDVSRUSRUÁ½RNFDO LGURUHIUD  q[ÇFDUDVGHFK»GH»JXD
UHFLSLHQWH W»ULR
VSO»VWLFR qFROKHUGHFK»GHWRPLOKRGHVLGUDWDGR
,QJUHGLHQWHVSDUDDVRSD UHVLVWHQWH V qFROKHUGHFK»GHFDUGDPRPRHPSÍ
VRXDWÃI
qJGHSDWLQKRHPSHGDÁRV ma s p ar a RU-
gelo. qODUDQMDVXFRHUDVSDVGDFDVFD
qPDQGLRTXLQKDV
q6DOPDULQKRHSLPHQWDGRUHLQRDJRVWR
ï 1 cebola
qPDÁRGHFKHLURYHUGH q6DOVLQKDSDUDGHFRUDU
ï 1 vidro pequeno de palmito
qGHQWHVGHDOKR 0RGRGHSUHSDUR
qFROKHUGHFK»GHÍOHRGHFRFR (PXPDSDQHODDGLFLRQDURÍOHRGHFDQRODDSLPHQWD
q[LFDUDVGHFK»GHFRXYH FDODEUHVDDFHERODHRJHQJLEUH5HIRJXHHPIRJRPÃGLR
ï Sal e pimenta a gosto por cerca de 3 minutos. Adicione o caldo de legumes, as
FHQRXUDVDVEDWDWDVD»JXDRWRPLOKRHRFDUGDPRPR
0RGRGHSUHSDUR 'HL[DUIHUYHUDEDL[DURIRJRHGHL[DUFR]LQKDUDWÃTXHDV
5HIRJXHRSDWLQKRFRPDFHERODDPDQGLRTXLQKD[ÇFDUDV FHQRXUDVHDVEDWDWDVHVWHMDPPDFLDV'HVOLJXHRIRJ½R
GHFK»GH»JXDHRFKHLURYHUGH&R]LQKHWXGRSRUPL $RVSRXFRVEDWDDVRSDQROLTXLGLILFDGRUDWÃYLUDUXP
QXWRVHPIRJREDL[RUHWLUHRFKHLURYHUGHHRSDWLQKRHEDWD creme. Adicionar o suco e as raspas de laranja, o sal ma
RUHVWDQWHQROLTXLGLILFDGRU5HIRJXHQRÍOHRRDOKRHMXQWH ULQKRHDSLPHQWD%DWDQRYDPHQWHQROLTXLGLILFDGRUOHYH
DFRXYH'HVSHMHRFDOGRMXQWRFRPRSDOPLWRHGHL[HIHUYHU DRIRJRSDUDDTXHFHUHGHFRUHFRPVDOVLQKD

43
 Sopas Emagrecedoras
Sopa de batata e gengibre
3RU0XQGR9HUGH

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHVSDUDDVRSD
q—[ÇFDUDVGHFK»GHEDWDWDSLFDGD
q[ÇFDUDVGHFK»GHFHQRXUDSLFDGD
q[ÇFDUDVGHFK»GHWRPDWHSLFDGR
qFROKHUHVGHVRSDGHJHQJLEUHSLFDGR
qFROKHUHVGHVRSDGHFHERODSLFDGD
q[ÇFDUDVGHFK»GH»JXD
qGHQWHVGHDOKR
qFROKHUHVGHVRSDGHÍOHR
q6DOPDULQKRDJRVWR
qFROKHUGHVRSDGHJHQJLEUHUDODGR
qFROKHUHVGHVRSDGHVDOVD

0RGRGHSUHSDUR
&R]LQKHRVOHJXPHVRJHQJLEUHSLFDGRHDFHERODFRPD
»JXD4XDQGRHVWLYHUHPFR]LGRVEDWDWXGRQROLTXLGLILFD
GRUHUHVHUYH(PXPDSDQHODGRXUHRDOKRQRÍOHRMXQWH
DPLVWXUDGROLTXLGLILFDGRUDFUHVFHQWHRVDOHGHL[HDSX
UDUšSDUWHOHYHRJHQJLEUHUDODGRDRIRUQRSDUDVHFDU
Retire do forno e coloque sobre a sopa quente.

Sopa de tomate com tofu Sopa de alho

3RU0XQGR9HUGH
3RU0XQGR9HUGH
5HQGLPHQWRSRUÁÏHV
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
,QJUHGLHQWHVSDUDDVRSD
q[ÇFDUDGHFK»GHGHQWHVGHDOKRDPDVVDGRV
qWRPDWHVPÃGLRVEHPYHUPHOKRVHPDGXURV
qFROKHUHVGHVRSDGHÍOHRGHVRMD
qEDWDWDPÃGLD
ï 1 ½ l de leite desnatado
qFHQRXUDPÃGLD
ï 3 gemas
qJGHHUYDGRFH
qFROKHUHVGHVRSDGHIDULQKDGHWULJRLQWHJUDO
qOGH»JXD
qFROKHUHVGHVRSDGHHUYDVIUHVFDVSLFDGDVGHVXD
qFROKHUGHVRSDGHVDOPDULQKR
SUHIHUÄQFLDVDOVLQKDFHEROLQKDWRPLOKRHPDQMHURQD
qFROKHUGHVRSDGHDOHFULPIUHVFR
q6DOPDULQKRHSLPHQWDGRUHLQREUDQFDDJRVWR
ï 150 g de tofu em cubos
0RGRGHSUHSDUR
0RGRGHSUHSDUR
$TXHÁDRÍOHRMXQWHRDOKRHPH[DDWÃFRPHÁDUDGRXUDU
Descasque a batata e a cenoura. Corte ao meio os tomates,
$GLFLRQHPHWDGHGROHLWHTXHQWH0LVWXUHEHPHUHVHUYH
DEDWDWDHDFHQRXUD&RORTXHRVQDSDQHODGHSUHVV½RMXQ
šSDUWHGLVVROYDDVJHPDVHDIDULQKDGHWULJRLQWHJUDOQR
WRFRPD»JXDHDHUYDGRFH/HYHDRIRJRHGHL[HFR]LQKDU
UHVWDQWHGROHLWHHGHVSHMHQDSDQHODFRPROHLWHHRDOKR
SRUFHUFDGHPLQXWRVDFRQWDUGRPRPHQWRHPTXHD
7HPSHUHFRPRVDOHDSLPHQWDGRUHLQRDJRVWRHFR]LQKH
SDQHODFRPHÁDUDSUHVV½R'HL[HHVIULDUXPSRXFRHEDWD
HPIRJREDL[RSRUPLQXWRV$FUHVFHQWHDVHUYDVHFR]L
WXGRQROLTXLGLILFDGRU3DVVHSRUXPDSHQHLUDHDFUHVFHQWH
QKHSRUPDLVWUÄVPLQXWRV6LUYDLPHGLDWDPHQWH
o sal, o alecrim e o tofu picado. Sirva em seguida.

44
Sopa de feijão-branco Minestrone DICA
3RU9LJLODQWHVGR3HVR 3RU0XQGR9HUGH Realize tr
oca
de ingred
5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRSRUÁÏHV ientes
e n tr e a s r
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDO eceitas d
acor do co e
m s eu go
e crie pra s to
,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHVSDUDDVRSD to s p e r s o
nalizados -
qFROKHUHVGHFK»GHD]HLWHGHROLYD qFHQRXUDPÃGLD !
q[ÇFDUDVGHFK»GHUHSROKRSLFDGR qFKXFKXPÃGLR
q[ÇFDUDVGHFK»GHFHQRXUDHPFXERV qDEREULQKDJUDQGH
ï 1 cebola pequena picada qEDWDWDPÃGLD
qGHQWHVGHDOKR qIDWLDSHTXHQDGHDEÍERUDMDSRQHVDFRPFDVFD
qFXERVGHFDOGRGHJDOLQKDGHJRUGXUD qWRPDWHPÃGLRVHPSHOHHVHPVHPHQWHV
q˜GH[ÇFDUDGHFK»GHPDFDUU½RWLSRSDGUHQRVVR qYDJHQVPÃGLDV
ï ƗGHFROKHUGHFK»GHSLPHQWDFDODEUHVDHPIORFRV qIORUJUDQGHGHEUÍFROLV
q—[ÇFDUDGHFK»GHIHLM½REUDQFRFR]LGRVHPFDOGR qIORUHVPÃGLDVGHFRXYHIORU
qFROKHUHVGHFK»GHWRPLOKRIUHVFRSLFDGR qJGHPDFDUU½RLQWHJUDO
qFROKHUGHVRSDGHVDOPDULQKR
0RGRGHSUHSDUR
(PXPDFDÁDURODDTXHÁDRD]HLWHHPIRJRPÃGLR$GL
FLRQHRUHSROKRDFHQRXUDDFHERODHRDOKR&R]LQKH
PH[HQGRFRQVWDQWHPHQWHSRUFHUFDGHPLQXWRVDWÃ
TXHRUHSROKRWHQKDPXUFKDGR5HGX]DRIRJRWDPSH
DSDQHODHFR]LQKHSRUFHUFDGHPLQXWRVDWÃTXHD
FHERODHVWHMDPDFLD$GLFLRQHRFDOGRGHJDOLQKDR
PDFDUU½RHDSLPHQWDHDJXDUGHIHUYHU5HGX]DRIRJRH
qFROKHUHVGHFK»GHPDQMHURQD
0RGRGHSUHSDUR
'HVFDVTXHDFHQRXUDRFKXFKXHDEDWDWDHWLUHDV
SRQWDVGDVYDJHQV3LTXHWRGRVRVOHJXPHVHPTXD
GUDGLQKRV&RORTXHDFHQRXUDRFKXFKXDDEREULQKD
DEDWDWDHDDEÍERUDQDSDQHODGHSUHVV½RMXQWRFRP
D»JXD/HYHDRIRJRPÃGLRHFR]LQKHSRUPLQXWRVD
FR]LQKHFRPDSDQHODWDPSDGDSRUDSUR[LPDGDPHQWH FRQWDUGRPRPHQWRHPTXHDSDQHODFRPHÁDUDSUHVV½R
PLQXWRVDWÃTXHRPDFDUU½RHVWHMDPDFLR-XQWHRIHLM½R Abra a panela e acrescente o restante dos ingredientes,
EUDQFRPH[DVDOSLTXHFRPRWRPLOKRHVLUYD GHL[DQGRFR]LQKDUSRUPDLVPLQXWRVVHPDSUHVV½R
0H[DYH]RXRXWUDSDUDTXHQ½RJUXGH6LUYDTXHQWH

Sopa de cebola e pimentão Dica de sobremesa

3RU9LYLDQ7DODULFR

5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO Creme de abacate
3RU0XQGR9HUGH
,QJUHGLHQWHVSDUDDVRSD
qSLPHQWÏHVYHUGHV 5HQGLPHQWRSRUÁÏHV
qUHSROKRSHTXHQR
&DORULDVSRUSRUÁ½RNFDO
ï 4 cebolas pequenas
ï 4 tomates sem pele e sem sementes
qFKXFKXJUDQGH ,QJUHGLHQWHV
UJ¼QLFR
ï 2 tabletes de caldo de carne 0% gordura q—DEDFDWHPDGXURGHSUHIHUÄQFLDR
D
ï 2 pacotes de sopa de cebola qFROKHUGHFK»GHDÁÔFDUGHPHUDU

qPROKRGHWHPSHURYHUGH qFROKHUGHFK»GHVXFRGHOLP½R
GHSUHIHUÄQFLDRUJ¼QLFR
0RGRGHSUHSDUR
HPXPSRXFRGH
3LTXHWRGRVRVLQJUHGLHQWHVHPSHGDÁRVSHTXHQRVHUHVHU 0RGRGHSUHSDUR0LVWXUHDJHODWLQD
XFRGHODUDQMDHOHYH
YHRV3UHSDUHDVRSDGHFHERODFRQIRUPHLQIRUPDGDHP »JXDDWÃGLOXLUEHP0LVWXUHFRPRV
EDFDWHRDÁÔFDU
balagem. Quando a sopa estiver pronta, acrescente todos ºJHODGHLUD1ROLTXLGLILFDGRUEDWDRD
&RPIRUPLQKDV
os outros ingredientes reservados. Tempere com pimenta a HRVXFRGHOLP½RDWÃREWHUXPFUHPH
HRXWURVGHVHQKRV
JRVWR$FUHVFHQWHPDLV»JXDHOHYHDRIRJRDWÃFR]LQKDU GHFRU WHHPIRUPDWRGHELFKLQKRVHG
creme.
cor tar a gelatina e distribua sobre o

45
 Sopas Emagrecedoras
Sopa de cenoura, mel e gengibre Sopa funcional de inhame
3RU3DROD1XQHV com linhaça
5HQGLPHQWRSRUÁÏHV 3RU0XQGR9HUGH
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁÏHV
,QJUHGLHQWHVSDUDDVRSD &DORULDVSRUSRUÁ½RNFDO
ï NJGHFHQRXUDSLFDGDHPFXERV
qGHQWHGHDOKRSLFDGR ,QJUHGLHQWHVSDUDDVRSD
ï 1 cebola picada qFROKHUGHFK»GHD]HLWHGHROLYD
qWDORVGHVDOV½RSLFDGR qGHQWHGHDOKRSLFDGR
qFROKHUGHVRSDGHJHQJLEUHUDODGR qFHERODPÃGLDSLFDGD
qFROKHUHVGHVRSDGHD]HLWH qJGHLQKDPHSLFDGR
ï 1 l de caldo de legumes especial ï 1 l de caldo de legumes especial
qFROKHUHVGHFK»GHPHO UHFHLWDS»JLQD
qIROKDGHORXUR
qPDÁRGHDOIDFHSLFDGR
qFROKHUGHFK»VDOHSLPHQWDGRUHLQRDJRVWR
ï Salsa a gosto
0RGRGHSUHSDUR qFROKHUGHVRSDGHOLQKDÁDGRXUDGD
&RORTXHRD]HLWHHPXPDSDQHODJUDQGHHOHYHDDRIRJRPÃ
GLR(PVHJXLGDMXQWHRVFXERVGHFHQRXUDDFHERODRDOKR 0RGRGHSUHSDUR
RVDOV½RHRJHQJLEUH0LVWXUHEHP7HPSHUHFRPVDOHSLPHQ 1DSDQHODDTXHÁDRD]HLWHHUHIRJXHRDOKRHDFHEROD
WDGRUHLQRPLVWXUHHWDPSHDSDQHOD'HL[DUFR]LQKDUSRU -XQWHRLQKDPHHUHIRJXHSRUPDLVWUÄVPLQXWRV$FUHV
PLQXWRVPH[HQGRGHYH]HPTXDQGR$VHJXLUUHWLUHDSDQHOD FHQWHRFDOGRGHOHJXPHVHDDOIDFHHFR]LQKHDWÃRLQKD
do fogo, adicione o caldo de legumes quenteo e misture bem. PHILFDUPDFLR'HL[HRSUHSDURHVIULDUHEDWDWXGRQR
$FUHVFHQWHRPHODIROKDGHORXURHOHYHDSDQHODGHYROWDDR OLTXLGLILFDGRU9ROWHºSDQHODDSHQDVSDUDDTXHFHUVDOSL
IRJREDL[R'HL[HFR]LQKDUSRUPDLVPLQXWRV5HWLUHDIROKD TXHDVDOVDHDVHPHQWHGHOLQKDÁDHVLUYDHPVHJXLGD
GHORXURFRPDDMXGDGHXPDFROKHU&RPFXLGDGRWUDQVILUD
DVRSDSDUDXPOLTXLGLILFDGRUHEDWDDWÃREWHUXPDPLVWXUD
KRPRJÄQHD'HSRLVSDVVHDPLVWXUDSRUXPDSHQHLUDILQD
colocando a sopa de volta na panela. Sirva quente.
Creme de brócolis com couve-flor
3RU0XQGR9HUGH
DICA
5HQGLPHQWRSRUÁÏHV $FRXYHIOR
Creme de abóbora com cream cheese &DORULDVSRUSRUÁ½RNFDO supernutr UÃ
itiva: tem
C, K, B-6,
3RU&KHI0DOX/RER B1 (tiamin
,QJUHGLHQWHVSDUDDVRSD B2 (ribofla a),
vina), B3
5HQGLPHQWRSRUÁÏHV qIORUHVLQWHLUDVGHEUÍFROLV (niacina) e
E (alfa
&DORULDVSRUSRUÁ½RNFDO qIORUHVLQWHLUDVGHFRXYHIORU -tocoferol) -
.
q6XFRGHOLP½RRSFLRQDO
,QJUHGLHQWHVSDUDDVRSD q3LPHQWDGRUHLQRDJRVWR
qJGHDEÍERUDGHVFDVFDGDHFRUWDGDHPFXERV q0L[GHHUYDVDURP»WLFDVDJRVWRVDOVDFHEROLQKD
qFROKHUHVGHVRSDGHÍOHRGHFRFR PDQMHULF½RHRUÃJDQR
ï 1 cebola pequena picada q6DOPDULQKRDJRVWR
qFROKHUGHFK»GHJHQJLEUHSLFDGR qqOGH»JXD
q—OGHFDOGRE»VLFRGHOHJXPHVUHFHLWDSDJLQD FROKHUHVGHVRSDGHVHPHQWHGHOLQKDÁD
qFROKHUHVGHVRSDGHFUHDPFKHHVH
0RGRGHSUHSDUR
$TXHÁDRÍOHRGHFRFRFRORTXHDDEÍERUDDFHERODH
o gengibre e refogue por cinco minutos. Acrescente o
FDOGRGHOHJXPHVHFR]LQKHDWÃDDEÍERUDGHVPDQFKDU
'HL[HHVIULDUHEDWDQROLTXLGLILFDGRUDWÃIRUPDUXPFUH
PH9ROWHºSDQHODDTXHÁDHPLVWXUHRFUHDPFKHHVH
46
0RGRGHSUHSDUR
1DSDQHODFRORTXHD»JXDDVIORUHVGHEUÍFROLVHGDFRX
YHIORUDHUYDVHRVDOHFR]LQKHWXGRDWÃDPROHFHUDVIOR
UHV&RORTXHRSUHSDURQROLTXLGLILFDGRUHEDWDRDWÃREWHU
um creme. Sirva morno e, se quiser, acrescente gotas de
OLP½R'HSRLVGHSURQWRDFUHVFHQWHDSLPHQWDGRUHLQRD
VHPHQWHGHOLQKDÁDHUHJXHFRPXPILRGHD]HLWH
 Sopa cremosa de
abobrinha com tofu DICA
P ar a b a te
3RU0XQGR9HUGH r
as sop as
5HQGLPHQWRSRUÁÏHV liquidifica no
dor, use
&DORULDVSRUSRUÁ½RNFDO um p a n o
d e p r a to e
s e g ur e b e
m firm
,QJUHGLHQWHVSDUDDVRSD a tampa.. e
qFROKHUHVGHVRSDGHD]HLWH
ï 1 cebola picada
qDEREULQKDVIDWLDGDV
ï 200 g de tofu firme, cortado em cubos
qFROKHUHVGHFK»GHSLPHQWDFDODEUHVDHPIORFRV
qFROKHUGHFK»GHRUÃJDQR
qPOGHFDOGRGHOHJXPHVHVSHFLDOUHFHLWDS»JLQD
ï 110 g de queijo cottage
q6DOPDULQKRHSLPHQWDDJRVWR

0RGRGHSUHSDUR
$TXHÁDRD]HLWHHUHIRJXHDFHEROD$FUHVFHQWHDVDEREUL
QKDVHRWRIXHWHPSHUHWXGRFRPDSLPHQWDFDODEUHVDHR
RUÃJDQR&R]LQKHSRUPLQXWRV'HVSHMHRFDOGRGHOHJX
PHVQDSDQHODHGHL[HIHUYHU(PVHJXLGDDEDL[HRIRJRH
FR]LQKDUSRUPLQXWRV%DWDDVRSDQROLTXLGLILFDGRUMXQWR
FRPRTXHLMRFRWWDJHDWÃHODILFDUFUHPRVD

Sopa creme de aveia e legumes

3RU0XQGR9HUGH
Creme de hortelã e ervilha
3RU3DROD1XQHV
5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO 5HQGLPHQWRSRUÁÏHV
&DORULDVSRUSRUÁ½RNFDO
,QJUHGLHQWHVSDUDDVRSD
qFROKHUGHVRSDD]HLWHGHROLYD ,QJUHGLHQWHVSDUDDVRSD
qFHERODPÃGLDUDODGD qJGHHUYLOKDVFRQJHODGDV
ï 3 tomates, sem sementes, cortados em cubos pequenos qOGHFDOGRE»VLFRGHOHJXPHVS»JLQD
qDEREULQKDVPÃGLDVGHVFDVFDGDVHFRUWDGDV q[ÇFDUDGHFK»GHKRUWHO½IUHVFD
em cubos pequenos qFROKHUHVGHVRSDGHD]HLWH
q[ÇFDUDVGHFK»GHFDOGRGHOHJXPHVHVSHFLDO q6DOHSLPHQWDGRUHLQRPRÇGDQDKRUDDJRVWR
UHFHLWDS»JLQD qWDORVGHKRUWHO½SDUDGHFRUDU
q[ÇFDUDVGHFK»GHH[WUDWRGHVRMDQDWXUDO q›JXDVXILFLHQWHSDUDRSUHSDUR
q—[ÇFDUDGHFK»GHDYHLDHPIORFRVILQRV
0RGRGHSUHSDUR
(PXPDSDQHODJUDQGHDTXHÁDRD]HLWHHGRXUHOLJHLUD
PHQWHDFHEROD$FUHVFHQWHRVWRPDWHVDVDEREULQKDVH
refogue por mais 3 minutos. Adicione o caldo de legumes, 2
[ÇFDUDVGRH[WUDWRGHVRMDHFR]LQKHHPIRJREDL[RDWÃTXH
RVOHJXPHVHVWHMDPFR]LGRVšSDUWHGLVVROYDDDYHLDQR
UHVWDQWHGRH[WUDWRGHVRMDOHYHRºSDQHODHGHL[DUIHUYHU
SRUPLQXWRVPH[HQGRGHYH]HPTXDQGRDWÃIRUPDUXPD
sopa cremosa. Transfira para uma sopeira e sirva a seguir.
0RGRGHSUHSDUR
/DYHHVHTXHEHPDVIROKDVGHKRUWHO½5DVJXHDVFRPDV
P½RVHUHVHUYHDV(PXPDSDQHODFRORTXHRFDOGRGH
OHJXPHVHDHUYLOKDFRQJHODGD/HYHDRIRJRDOWRDWÃIHUYHU
HGHVOLJXH7UDQVILUDSDUDROLTXLGLILFDGRU-XQWHDVIROKDVGH
KRUWHO½HWHPSHUHFRPVDOHSLPHQWDGRUHLQR%DWDWXGRQR
OLTXLGLILFDGRU3DVVHDVRSDSDUDXPDWLJHODHGHL[HHVIULDU
HPWHPSHUDWXUDDPELHQWH6HSUHIHULUXPDVRSDJHODGLQKD
coloque a tigela na geladeira. Sirva em seguida, com as
IROKDVGHKRUWHO½VDOSLFDGDVHXPILRGHD]HLWHSRUFLPD
47
 Sopas Emagrecedoras
Sopa proteica DICA
3RU&KHI0DOX/RER $FRQVLVW
ÄQ
GDVRSDS FLD
R
5HQGLPHQWRSRUÁÏHV DGDSWDGD GHVHU
8VHPDLV
&DORULDVSRUSRUÁ½RNFDO »JXDRXF 
DOGRFDVH
SDUDGHL[ LUD
»ODPDLV
,QJUHGLHQWHVSDUDDVRSD 
OHYH
qFRXYHIORUPÃGLD
qFHERODPÃGLDHPFXERV
qFKXFKXHPFXERV
qFROKHUHVGHVRSDGHWRIXDPDVVDGR
FUHPHGHULFRWDOLJKWRXFRWWDJHVHPODFWRVH
qWDORGHDOKRSRUUÍ
ï 1 cenoura em cubos
q6DOVLQKDHFHEROLQKDDJRVWR
q6DOHQR]PRVFDGDDJRVWR

0RGRGHSUHSDUR
5HIRJXHDFHERODRFKXFKXRDOKRSRUUÍDFHQRXUDH
DFRXYHIORUDWÃGRXUDUHP&RORTXH»JXDDWÃFREULURV
LQJUHGLHQWHVHFR]LQKHDWÃTXHILTXHPPDFLRV%DWDQR
liquidificador e volte para a panela, acerte o sal e rale a
QR]PRVFDGD6DOSLTXHDVDOVLQKDHILQDOL]HFRPXPILR
GHD]HLWH

Caldo rápido de grão-de-bico Sopa fina de legumes

3RU(PDJUHFLPHQWR9HOR]
3RU Restaurante Arabesco
5HQGLPHQWRSRUÁÏHV 5HQGLPHQWRNJ
&DORULDVSRUSRUÁ½RNFDO &DORULDVSRUSRUÁ½RNFDOSRUSRUÁ½RGHJ
,QJUHGLHQWHVSDUDDVRSD ,QJUHGLHQWHV
q—FHERODPÃGLDSLFDGD qFROKHUGHVRSDGHÍOHR
qGHQWHGHDOKRSLFDGR ï 1 cebola picada
qFROKHUGHD]HLWHGHROLYD ï 2 cenouras cortadas em rodelas
qWDORGHDOKRSRUUÍIDWLDGR qDEREULQKDFRUWDGDHPFXERV
qOGH»JXD qEDWDWDVPÃGLDVSLFDGDV
q—[LFDUDGHFK»GHJU½RGHELFRFR]LGR qOGH»JXD
qFROKHUGHFDIÃGHVXFRGHOLP½R ï Sal a gosto
ï Sal suficiente
qFROKHUGHVRSDGHVDOVDSLFDGD
0RGRGHSUHSDUR
5HDOL]HDUHIRJDGDFHERODHGRDOKRQRD]HLWHMXQWHR
DOKRSRUUÍHGHL[HRDPDFLDU/HYHRUHIRJDGRDROLTXL
GLILFDGRUFRPD»JXDRJU½RGHELFRFR]LGRHRVXFRGH
OLP½RHEDWDEHP5HWRUQHDPLVWXUDºSDQHODWHPSHUH
FRPVDOHFR]LQKHSRUDOJXQVPLQXWRVDWÃRFDOGRFRPH
ÁDUDHQJURVVDU3ROYLOKHDVDOVDDQWHVGHVHUYLU
48
0RGRGHSUHSDUR
Numa panela com capacidade para 8 litros, esquente
EHPRÍOHRHPIRJRDOWRMXQWHDFHERODDVFHQRXUDVHD
DEREULQKDFR]LQKHDWÃTXHRVOHJXPHVILTXHPGRXUDGRV
PH[HQGRIUHTXHQWHPHQWH5HWLUHRVFRPDHVFXPDGHLUD
HUHVHUYHRV&RORTXHQDSDQHODRVOHJXPHVUHVHUYDGRV
DVEDWDWDVRVLQJUHGLHQWHVUHVWDQWHVHGHL[HOHYDQWDUIHU
YXUD$EDL[HRIRJRWDPSHHFR]LQKHDWÃTXHDVEDWDWDV
estejam macias. Sirva a seguir.
 Sopa de tomate com banana-verde Sopa de chia, couve
3RU0XQGR9HUGH e grão-de-bico
5HQGLPHQWRSRUÁÏHV 3RU9LYLDQ7DODULFRQXWULFLRQLVWDGD/ /(VSDÁR9LGDDR&RUSR
&DORULDVSRUSRUÁ½RNFDO
5HQGLPHQWRSRUÁÏHV
,QJUHGLHQWHV &DORULDVSRUSRUÁ½RNFDO
qFHERODVPÃGLDVSLFDGDV
qGHQWHGHDOKR ,QJUHGLHQWHV
qFROKHUHVGHVRSDGHÍOHRGHFRFR q—GHQWHGHDOKRDPDVVDGR
ï 1 l de suco de tomate ï 1 cebola picada
qFROKHUHVGHVRSDGHH[WUDWRGHWRPDWH qFROKHUGHVRSDGHÍOHRGHFRFR
qFROKHUGHFK»GHVDO q[ÇFDUDVGHFK»GHDEÍERUDIUDFLRQDGDHPFXERV
q3LPHQWDGRUHLQRDJRVWR q[ÇFDUDVGHFK»FKXFKXIUDFLRQDGRHPFXERV
q6DOVLQKDRXPDQMHULF½RDJRVWR qFROKHUGHVRSDGHHUYDVILQDVGHVXDSUHIHUÄQFLD
qFROKHUHVGHVRSDGHELRPDVVDGHEDQDQDYHUGH q[ÇFDUDVGHFK»GHJU½RGHELFRFR]LGR
RXGHIDULQKDGHEDQDQDYHUGH qFROKHUGHVRSDGHVHPHQWHGHFKLDWULWXUDGD
qIROKDGHFRXYHPDQWHLJD
0RGRGHSUHSDUR
1XPDSDQHODFRORTXHDFHERODRDOKRHRÍOHRGH
FRFR/HYDUDRIRJRSDUDUHIRJDU$FUHVFHQWHRVRXWURV
LQJUHGLHQWHVHGHL[HIHUYHUSRUPLQXWRV$JXDUGHR
UHVIULDPHQWRGRFRQWHÔGRHDQWHVGHVHUYLUEDWDRQR
OLTXLGLILFDGRUFRPDELRPDVVDGHEDQDQDYHUGH
Sopa de ginseng
3RU0DOX/RER
q›JXDIHUYHQWHVXILFLHQWHSDUDRSUHSDUR
ï Sal a gosto
q3LPHQWDHQR]PRVFDGDDJRVWR
0RGRGHSUHSDUR
$TXHÁDRÍOHRUHIRJXHRDOKRHDFHERODDDEÍERUDH
RFKXFKXFRPDVHUYDV$GLFLRQHD»JXDIHUYHQWHDWÃ
cobrir os legumes e, assim que eles estiverem al dente,
UHWLUHRVGRIRJRHHVSHUDUDPRUQDU3DVVHRFRQWHÔGR
SDUDROLTXLGLILFDGRUHEDWDRDWÃIRUPDUXPFUHPH9ROWH
DPLVWXUDSDUDDSDQHODFRORTXHRJU½RGHELFRRVDOD
SLPHQWDHDQR]PRVFDGD'HL[HDTXHFHUHVLUYD$FUHV
FHQWHFRXYHIDWLDGDDRVHXJRVWRHSROYLOKHFRPDFKLD

5HQGLPHQWRSRUÁÏHV

Acompanhamento
&DORULDVSRUSRUÁ½RNFDO

,QJUHGLHQWHV
qEUÍFROLVSHTXHQRVÍRVEXTXÄV

Suco detox red lu

qFROKHUHVGHVRSDGHWRIXDPDVVDGR
FROKHUHVGHFK»GHJLQVHQJHPSÍ
qFHERODSLFDGDHGHQWHGHDOKRDPDVVDGR
q6DOHSLPHQWDºJRVWR ,QJUHGLHQWHV
ate pronto
q$]HLWHSDUDUHIRJD ï 20 0 ml de suco de tom
basco a gosto
q›JXDVXILFLHQWHSDUDRSUHSDUR ï 2 gotas de pimenta Ta
qPOGHVXFRGHOLP½R
SOHWDU
0RGRGHSUHSDUR q›JXDFRPJ»VSDUDFRP
5HIRJXHDFHERODHRDOKRQRD]HLWH$FUHVFHQWHRVEXTXÄV
GHEUÍFROLVUHIRJXHRVHFRORTXH»JXDDWÃFREULORV 0RGRGHSUHSDUR
HQWHV
&R]LQKHRVDWÃILFDUHPPDFLRV%DWDRFRQWHÔGRQROLTXLGL 0LVWXUHWRGRVRVLQJUHGL
lo
ficador. Retorne a mistura para a panela, acrescente o tofu, e sir va com pedras de ge
acerte o sal e a pimenta.

A melhor maneira de armazenar o tomate é em temperatura ambiente e fora

da exposição direta à luz solar. Nessas condições, os alimentos duram uma
semana ou mais, dependendo do estado de maturidade quando comprado.
49
ONDE ENCONTRAR Presidente: Paulo Roberto Houch
Amanda Calegari Vice-Presidente Editorial: Andrea Calmon
redacao@editoraonline.com.br
ZZZFHXQVSHGXEU
REDAÇÃO
Jornalista Responsável: Andrea Calmon – MTB 47714
Cristiane da Silva Oselame, nutricionista
ZZZQXWULFDRPDLVVDERUHVDXGHEORJVSRWFRP PROGRAMAÇÃO VISUAL
Coordenador de Arte: Rubens Martim
diagramacao@editoraonline.com.br
Dr. Alexander Gomes de Azevedo COLABORARAM NESTA EDIÇÃO
0ÃGLFRQXWUÍORJR Edicão: Dani Marcos
ZZZGUDOH[DQGHUFRPEU Arte: Shantala Ambrosi

ESTÚDIO FOTOGRÁFICO
Dra. Fernanda Paulucci Fotógrafa: Fernanda Venâncio
ZZZIHUQDQGDSDXOXFFLFRP PRODUÇÃO FOTOGRÁFICA
Coordenadora: Elaine Simoni
elainesimoni@editoraonline.com.br
Hospital Sepaco
ZZZVHSDFRRUJEU PUBLICIDADE
Gerente Comercial: Elaine Houch
elainehouch@editoraonline.com.br
Ione Leandro de Queiroga Supervisor:
Executivos de Contas :
Bernard Correa
Camila Vinhas e Luciana Lemes
1XWULFLRQLVWDGD212'(5$(VWÃWLFD Operações Comerciais: Joelma Lima
ZZZRQRGHUDFRPEU Designer Gráfico Publicidade : Wesley Sozin
Representantes: Brasília - (61) 3034-3704

Jussara Siqueira MARKETING

Supervisor de Marketing: Vinícius Fernandes
3URIHVVRUDH&KHIGH&R]LQKD Assistente de Marketing: José Antonio da Silva
HVSHFLDOL]DGDHPDOLPHQWDÁ½RQDWXUDOHRUJ¼QLFD CANAIS ALTERNATIVOS Luiz Carlos Sarra
juju.led@gmail.com DEP. VENDAS (11) 3687-0099
vendaatacado@editoraonline.com.br

Knorr LOGÍSTICA E ARMAZENAGEM Luiz Carlos Sarra

luizcarlos@editoraonline.com.br
ZZZNQRUUFRPEU
ADMINISTRAÇÃO
Diretora Administrativa:
Letícia Villardo, nutricionista contato@leticiavilardo.com.br Jacy Regina Dalle Lucca
financeiro@editoraonline.com.br
ZZZOHWLFLDYLODUGRFRPEU
CRÉDITO E COBRANÇA cobranca@editoraonline.com.br

Maria Cecilia Corsi Impresso por PROL

Distribuição no Brasil por Dinap
ZZZOLYOLJKWFRPEU
Sopas Emagrecedoras é uma publicação do IBC - Instituto Brasileiro de Cultura Ltda. –
Caixa Postal 61085 – CEP 05001-970 – São Paulo – SP – Tel.: (0**11) 3393-7777
Malu Lobo A reprodução total ou parcial desta obra é proibida sem a prévia autorização do editor.
ZZZQXWUDVDXGHQDFR]LQKDFRPEU
Números Atrasados com o IBC ou por intermédio do seu jornaleiro ao preço da última edição
#FKHIPDOXORER acrescido das despesas de envio.
Para adquirir com o IBC – www.revistaonline.com.br, Tel.: (0**11) 3512-9477 ou Caixa Postal
61085 - CEP 05001-970 - São Paulo - SP.

Mundo Verde Compras pela internet:

ZZZPXQGRYHUGHFRPEU www.revistaonline.com.br
A On Line Editora tem a revista que você procura. Confira algumas das nossas publicações e boa leitura.
Paola Nunes
&OÇQLFD6XSHU+HDOWK\ ASTROLOGIA: Guia Astros & Você – Desvende seus Sonhos • BIBLIOTECA JURIDICA:
Código Civil • Código de Defesa do Consumidor, Constituição Federal • Código Penal
ZZZVXSHUKHDOWK\FRPEU • Consolidação das Leis do Trabalho e Estatuto do Idoso • DECORAÇÃO: Delícias da
IDFHERRNFRP1XWULFLRQLVWD3DROD1XQHV Cozinha • DECORAÇÃO: Guia Casa & Ambiente Bebê e Gestante • GUIA CASA &
DECORAÇÃO • Guia de Paisagismo • Guia do Feng Shui • Armários de Cozinha • CASA
& AMBIENTE BEBÊ • CASA & DECORAÇÃO • Coleção Casa e Decoração • Pequenos
Restaurante Arabesco Ambientes Extra • Projeto para Cozinhas • Projetos para Banheiros • Guia de Salas
7HO de TV • Guia Casa & Ambiente Bebê Luxo • EDUCAÇÃO: Almanaque do Estudante •
Almanaque do Estudante Especial • Almanaque do Estudante Extra • O Guia Projetos
Escolares Manual para o Professor • Projetos Escolares Especial • FEMININA: TUA •
Roseli Ueno Ninomiya FIGURINO NOIVAS • Guia de Noivas Figurino FUTEBOL: Show de Bola Especial • Show
de Bola Extra • Show de Bola Magazine SuperPôster • INFORMÁTICA: Coleção Guia
7HO Fácil Informática em CD Room • Coleção Guia Fácil Informática Extra em CD Room
ZZZURVHOLXHQRFRPEU • MODA: MODA MOLDES • Moda Moldes Especial • Guia Moda Moldes • NEGÓCIO:
Anuário de Franquias • Guia Meu Próprio Negócio • MEU PRÓPRIO NEGÓCIO • Meu
Próprio Negócio Especial • Meu Próprio Negócio Extra • PLANTAS: Guia de Hortas •
Vigilantes do peso Guia de Plantas em Casa • Guia de Plantas em Casa Especial • Guia de Plantas em
ZZZYLJLODQWHVGRSHVRFRPEU Casa Extra • PUERICULTURA: Almanaque do Bebê SAÚDE E BEM ESTAR: Guia de
Yoga • O Guia de Pilates • REVISTA OFICIAL DE PILATES • O Livro de Pilates • Guia
de Cuidados com a Saúde • TEEN: yes!Teen Books • TURISMO: Buenos Aires, Lisboa,
Vivian Talarico, QXWULFLRQLVWDFOÇQLFDGD/ /(VSDÁR9LGDDR&RUSR Londres, Madri/Barcelona, Nova York, Orlando, Paris, Roma, Salvador, São Paulo, •
Guia de Pousadas de Praia • Guia de Resorts Brasileiros • VEÍCULOS: Fusca & Cia
7HOZZZYLGDDRFRUSRFRP
&RQVXOWRULD(PDJUHFLPHQWR9HOR[*XLD0LQKD6DÔGHHGD2Q
/LQH(GLWRUD(QFLFORSÃGLD1HVWOÃ
50
Aviso importante: A On Line Editora não se responsabiliza pelo conteúdo e pela
procedência dos anúncios publicados nesta revista, de modo que não restará configurado
nenhum tipo de responsabilidade civil em decorrência de eventual não cumprimento de
pactos firmados entre anunciantes e leitores.
 SOPAS
EMAGRECEDORAS
8PGHOLFLRVRSUDWRGHVRSDÃDSHGLGDFHUWDSDUDTXHPHVW»HPEXVFDGHPXLWR
VDERUHVDÔGHDLQGDPDLVVHRREMHWLYRÃDSHUGDGHSHVR1HVWHHVSHFLDO
YRFÄFRQIHUHUHFHLWDVHPDJUHFHGRUDVTXHFRPELQDPLQJUHGLHQWHVFRPEDL[D
FDORULDVHDOLPHQWRVTXHDWLYDPRPHWDEROLVPRHRXWUDV»UHDVGRFRUSR
3UHSDUHVHSDUDHODERUDUSUDWRVGHOLFLRVRVHFRQVHJXLUDWLQJLURSHVRGHVHMDGR

minha

saude
`
especial
Ano 02 - Nº 14 - R$ 9,99

www.revistaonline.com.br