{"id":1708,"date":"2023-10-17T20:06:43","date_gmt":"2023-10-17T20:06:43","guid":{"rendered":"https:\/\/healthy-starts-here.ca\/introduction-aux-substitutions-saines\/"},"modified":"2024-04-11T14:17:43","modified_gmt":"2024-04-11T14:17:43","slug":"introduction-aux-substitutions-saines","status":"publish","type":"post","link":"https:\/\/healthy-starts-here.ca\/fr\/introduction-aux-substitutions-saines\/","title":{"rendered":"Introduction Aux Substitutions Saines"},"content":{"rendered":"\n
Certains ingr\u00e9dients standard se retrouvent dans de nombreuses recettes et aliments, qu’il s’agisse de farine blanche, de beurre, de sel ou de fromage. Bien s\u00fbr, il n’y a rien de mal \u00e0 utiliser ces ingr\u00e9dients – nous savons que tout est dans la mod\u00e9ration, ce qui est une bonne r\u00e8gle de base pour adh\u00e9rer \u00e0 un r\u00e9gime alimentaire \u00e9quilibr\u00e9. Mais en rempla\u00e7ant certains de ces ingr\u00e9dients, vous pouvez rendre vos plats pr\u00e9f\u00e9r\u00e9s plus nourrissants et plus rassasiants, ce qui peut contribuer \u00e0 maintenir une alimentation \u00e9quilibr\u00e9e ! <\/p>\n\n
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Produits laitiersFromage(par exemple, dans les pizzas, lasagnes ou autres plats de p\u00e2tes…)<\/h3>\n\n\n\n
\n
Fromage feta<\/li>\n\n\n\n
Fromages \u00e0 base de plantes (par exemple, fromages de noix de cajou) <\/li>\n\n\n\n
Levure nutritionnelle <\/li>\n\n\n\n
Tofu <\/li>\n\n\n\n
\u00c9pinards<\/li>\n<\/ul>\n<\/div>\n\n\n\n
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<\/p>\n\n\n\n
<\/p>\n\n\n\n
La levure nutritionnelle a une saveur de noisette, l\u00e9g\u00e8rement sal\u00e9e et quelque peu fromag\u00e8re. Testez-la en la saupoudrant sur du pop-corn ou sur votre prochain bol de p\u00e2tes !<\/p>\n<\/div>\n<\/div>\n\n
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C\u00e9r\u00e9ales<\/h3>\n\n\n\n
Blanc quatre<\/strong><\/p>\n\n\n\n
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Farine de bl\u00e9 complet<\/li>\n\n\n\n
Farine d’avoine<\/li>\n\n\n\n
Farines \u00e0 base de noix (amandes, noisettes…)<\/li>\n\n\n\n
Farines \u00e0 base de l\u00e9gumineuses (pois chiches)<\/li>\n<\/ul>\n<\/div>\n\n\n\n
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<\/p>\n\n\n\n
Riz blanc<\/strong><\/p>\n\n\n\n
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Riz complet\/brun<\/li>\n\n\n\n
Couscous complet<\/li>\n\n\n\n
Quinoa<\/li>\n\n\n\n
Riz au chou-fleur<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n
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La Cuisson<\/h3>\n\n\n\n
En p\u00e2tisserie, il existe des ingr\u00e9dients standard que l’on retrouve dans presque toutes les recettes, tels que le sucre, la farine tout usage, le beurre et les huiles, ainsi que les \u0153ufs.<\/p>\n\n\n\n
Bien s\u00fbr, il n’y a rien de mal \u00e0 utiliser ces ingr\u00e9dients, mais en les rempla\u00e7ant par d’autres, vous pouvez rendre vos p\u00e2tisseries plus nutritives et plus rassasiantes, ce qui peut contribuer \u00e0 maintenir un r\u00e9gime alimentaire \u00e9quilibr\u00e9 tout en savourant vos friandises pr\u00e9f\u00e9r\u00e9es.<\/p>\n\n\n\n
Vous pouvez m\u00eame envisager d’ajouter des fruits ou des l\u00e9gumes \u00e0 vos friandises pour augmenter leur teneur en nutriments – essayez d’ajouter des \u00e9pinards, des courgettes ou tout autre aliment que vous aimez \u00e0 vos produits de boulangerie et de p\u00e2tisserie !<\/p>\n<\/div>\n<\/div>\n\n
Sucre blanc\/brun :<\/h3>\n\n
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Pur\u00e9e de pommes non sucr\u00e9e (rapport 1:2) Bananes \u00e9cras\u00e9es<\/li>\n\n\n\n
Pur\u00e9e de fruits secs (par exemple, prune) ou dattes enti\u00e8res<\/li>\n\n\n\n
On peut g\u00e9n\u00e9ralement supprimer 1\/4 du sucre d’une recette sans diff\u00e9rence notable !<\/li>\n<\/ul>\n\n
\u0152ufs :<\/h3>\n\n
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Graines de chia : 1 cuill\u00e8re \u00e0 soupe de graines de chia m\u00e9lang\u00e9e \u00e0 3 cuill\u00e8res \u00e0 soupe d’eau. Laisser \u00e9paissir pendant environ 15 minutes. Cela correspond \u00e0 un \u0153uf. <\/li>\n\n\n\n
Graines de lin : M\u00eame r\u00e9partition que ci-dessus ! Laisser \u00e9paissir pendant environ cinq minutes, jusqu’\u00e0 ce que la texture ressemble \u00e0 celle d’un \u0153uf. <\/li>\n<\/ul>\n\n
Farine blanche :<\/h3>\n\n
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Farine de bl\u00e9 entier<\/li>\n\n\n\n
Farines \u00e0 base de noix ou de l\u00e9gumineuses (amandes, noisettes, pois chiches…) Farine d’avoine<\/li>\n\n\n\n
Haricots noirs : Dans les recettes de brownies, les haricots noirs ajoutent des fibres et des prot\u00e9ines. Vous pouvez les remplacer dans une proportion de 1:1. <\/li>\n<\/ul>\n\n
Beurre et huile :<\/h3>\n\n
\n
Yoghourt grec \u00e0 l’avocat<\/li>\n\n\n\n
Pur\u00e9e de citrouille non sucr\u00e9e (pour l’huile : 1:1).<\/li>\n<\/ul>\n\n
Remplacer les l\u00e9gumes par d’autres est un excellent moyen d’ing\u00e9rer une partie des l\u00e9gumes de la journ\u00e9e.<\/td><\/tr>
Le fromage dans les pizzas, lasagnes ou autres plats de p\u00e2tes…<\/td>
– \u00c9pinards– Levure nutritionnelle– Fromage feta– Tofu– Fromages \u00e0 base de plantes (par exemple, fromages de noix de cajou)<\/td>
Ajoutez un suppl\u00e9ment de fer et de fibres, ainsi que de nombreuses autres vitamines et min\u00e9raux !<\/td><\/tr>
Tortilla ou pita…<\/td>
– Wrap\/tortilla de bl\u00e9 entier– Rice paper– Grandes feuilles vertes<\/td>
Id\u00e9al pour all\u00e9ger le d\u00e9jeuner et consommer des l\u00e9gumes verts !<\/td><\/tr><\/tbody><\/table><\/figure>\n\n
Condiments et \u00c9pices<\/h3>\n\n
Donnez une touche \u00e0 vos condiments classiques ou essayez quelque chose de nouveau !<\/p>\n\n
Au lieu de…<\/td>
Essayez…<\/td>
<\/td><\/tr>
Mayonnaise…<\/td>
– Mayo l\u00e9ger– Yaourt grec– Avocat– Hummus<\/td>
Le yaourt grec est plus pauvre en graisses et plus riche en prot\u00e9ines – et vous seriez surpris de constater \u00e0 quel point son go\u00fbt est similaire dans les plats !<\/td><\/tr>
Herbes sal\u00e9es ou non…<\/td>
– Herbes fra\u00eeches ou s\u00e9ch\u00e9es !<\/td>
Un moyen facile de r\u00e9duire la teneur en sel sans sacrifier la saveur.<\/td><\/tr>
Vinaigrette du commerce…<\/td>
– Citron– Huile d’olive et vinaigre avec des \u00e9pices s\u00e9ch\u00e9es (basilic, origan, poivre…)– Vinaigre balsamique<\/td>
Vous seriez surpris de la quantit\u00e9 de sucre ajout\u00e9 que contiennent les sauces achet\u00e9es. Essayez plut\u00f4t de les pr\u00e9parer vous-m\u00eame, par exemple une vinaigrette \u00e0 l’huile d’olive ! <\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"
Certains ingr\u00e9dients standard se retrouvent dans de nombreuses recettes et aliments, qu’il s’agisse de farine blanche, de beurre, de sel ou de fromage. Bien s\u00fbr, il n’y a rien de mal \u00e0 utiliser ces ingr\u00e9dients – nous savons que tout est dans la mod\u00e9ration, ce qui est une bonne r\u00e8gle de base pour adh\u00e9rer \u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":1643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[88],"tags":[85,91],"class_list":["post-1708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-definitions-nutritionnelles","tag-dhabitudes-saines","tag-regime"],"yoast_head":"\n
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