{"id":1255,"date":"2012-11-08T10:11:05","date_gmt":"2012-11-08T15:11:05","guid":{"rendered":"http:\/\/www.runottawa.ca\/eat-run-porridge-toasted-walnuts-blueberries-honey-2\/"},"modified":"2017-07-21T10:23:36","modified_gmt":"2017-07-21T14:23:36","slug":"eat-run-porridge-toasted-walnuts-blueberries-honey","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/eat-run-porridge-toasted-walnuts-blueberries-honey\/","title":{"rendered":"La bouffe en d\u00e9lit de fuite : Gruau avec noix grill\u00e9es, bleuets et miel"},"content":{"rendered":"<p>Vous avez besoin d\u2019aliments pour sustenter votre corps\u2014pour vous aider \u00e0 pousser plus loin, \u00e0 courir plus vite, \u00e0 performer au niveau le plus haut possible.  Mais la nourriture devrait \u00eatre plus que seulement un carburant.  Ce devrait aussi \u00eatre un plaisir \u00e0 pr\u00e9parer et \u00e0 consommer.  Chaque mois nous partageons une recette simple et nutritive pour vous aider \u00e0 attiser votre \u00e9nergie pour la course ou \u00e0 refaire le plein apr\u00e8s l\u2019avoir d\u00e9pens\u00e9e au cours de ces longs parcours d\u2019entra\u00eenement.<\/p>\n<p>Il est important de prendre un petit d\u00e9jeuner consistant (voir ci-dessus).  Et on ne fait pas mieux (ou plus facile) que \u00e7a \u2013 l\u2019\u00e9quilibre entre des flocons d\u2019avoine complets, sains pour le c\u0153ur, et les parfums profonds et doux de noix grill\u00e9es et de petits fruits frais est imbattable.  Plus, un bol de gruau vous permettra de vous sentir plus chaud et plus plein (lire : plein d\u2019\u00e9nergie et pr\u00eat \u00e0 y aller) plus longtemps que n\u2019importe quel bol de c\u00e9r\u00e9ales \u00e0 d\u00e9jeuner sucr\u00e9es et\/ou tr\u00e8s \u00ab trait\u00e9es \u00bb \u2013 ce qui fait de ce gruau le parfait pr\u00e9lude \u00e0 une course par un petit matin froid.<\/p>\n<p>La recette de ce mois-ci nous provient de www.gofasterfood.com. <\/p>\n<p>Ingr\u00e9dients (Pour 2 personnes)<br \/>\n100g gruau (par ex., gruau d\u2019avoine en flocons ou \u00e9point\u00e9)<br \/>\n550 ml eau ou lait ou \u00bd- \u00bd<br \/>\nPinc\u00e9e de sel<br \/>\n150g bleuets frais<br \/>\nPoign\u00e9e de noix<br \/>\nMiel au go\u00fbt<br \/>\n1.Mettre le gruau, l\u2019eau et\/ou le lait dans une casserole avec une pinc\u00e9e de sel.  Amener \u00e0 \u00e9bullition sur feu \u00e9lev\u00e9, puis baisser le feu et laisser mijoter pendant \u00e0 peu pr\u00e8s 5 minutes en brassant fr\u00e9quemment.  Le gruau va \u00e9paissir et prendre une texture cr\u00e9meuse.<br \/>\n2.Pendant ce temps-l\u00e0, mettre les noix sur un plateau \u00e0 cuisson et faire r\u00f4tir au four \u00e0 160oC pendant 5 minutes.<br \/>\n3.Verser dans des bols r\u00e9chauff\u00e9s, parsemer des bleuets et des noix et verser un filet de miel.<br \/>\nCalories par portion : 382 kcal<br \/>\n Glucides : 50 g<br \/>\n Prot\u00e9ine : 12 g<br \/>\n Gras : 15 g<br \/>\n Fibre : 7 g<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez besoin d\u2019aliments pour sustenter votre corps\u2014pour vous aider \u00e0 pousser plus loin, \u00e0 [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"class_list":["post-1255","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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