{"id":12855,"date":"2017-03-20T10:28:31","date_gmt":"2017-03-20T14:28:31","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=12855"},"modified":"2017-04-05T21:02:07","modified_gmt":"2017-04-06T01:02:07","slug":"muffins-bon-matin","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/muffins-bon-matin\/","title":{"rendered":"Muffins \u00ab Bon matin \u00bb"},"content":{"rendered":"<p>Les muffins sont un d\u00e9jeuner rapide ou une collation parfaite avant ou apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement. Ils sont riches en glucides, le carburant dont vous avez besoin pour bien performer. Mais la plupart des muffins sont en fait des \u00ab\u00a0cupcakes\u00a0\u00bb habilement d\u00e9guis\u00e9s, faits avec de la farine raffin\u00e9e et une grande quantit\u00e9 de sucre.<\/p>\n<p><span style=\"font-weight: 400;\">De plus, bon nombre de muffins sont beaucoup trop gros et contiennent des quantit\u00e9s \u00e9lev\u00e9es de lipides, ce qui signifie une quantit\u00e9 astronomique de calories (certains gros muffins peuvent fr\u00f4ler 500\u00a0calories). Pr\u00e9parer vos propres muffins est une excellente fa\u00e7on de contr\u00f4ler les ingr\u00e9dients qu\u2019ils contiennent et d\u2019en am\u00e9liorer la valeur nutritionnelle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cette recette contient une g\u00e9n\u00e9reuse quantit\u00e9 de fruits et de carottes r\u00e2p\u00e9es, qui donneront une d\u00e9licieuse saveur et apporteront beaucoup d\u2019\u00e9l\u00e9ments nutritifs. Les noix ajoutent de bons gras et la farine de produits c\u00e9r\u00e9aliers entiers contient les min\u00e9raux et les fibres n\u00e9cessaires au corps et qui sont absents de la farine blanche raffin\u00e9e (et vous n\u2019aurez probablement pas \u00e0 vous pr\u00e9occuper du <\/span><a href=\"http:\/\/www.sheilakealey.com\/2015\/11\/16\/healthy-or-hype-gluten-free-diets\/\"><span style=\"font-weight: 400;\">gluten<\/span><\/a><span style=\"font-weight: 400;\"> [article en anglais seulement]).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vous pourriez \u00eatre tent\u00e9s d\u2019utiliser un \u00e9dulcorant \u00ab\u00a0plus sain\u00a0\u00bb que le sucre, mais ne vous faites pas prendre! Certaines personnes croient que les<\/span> <a href=\"http:\/\/www.sheilakealey.com\/2016\/09\/18\/natural-sweeteners-vs-sugar\/\"><span style=\"font-weight: 400;\">\u00e9dulcorants \u00ab\u00a0naturels\u00a0\u00bb sont meilleurs pour la sant\u00e9<\/span><\/a><span style=\"font-weight: 400;\"> (article en anglais seulement), mais n\u2019oubliez pas que du sucre, peu importe son origine, reste du sucre. Le choix d\u2019ingr\u00e9dients nutritifs ainsi que la quantit\u00e9 r\u00e9duite de sucre et de lipides font diminuer le nombre de calories comparativement aux muffins traditionnels, ce qui est bon pour les personnes qui calculent leur apport calorique.<\/span><\/p>\n<h3><b>Ingr\u00e9dients<\/b><\/h3>\n<p><b>P\u00e2te \u00e0 Muffins<i>\u00a0<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2\u00a0tasses de farine de bl\u00e9 entier<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0c.\u00a0\u00e0\u00a0t. de poudre \u00e0 p\u00e2te<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd\u00a0c.\u00a0\u00e0\u00a0t. de bicarbonate de soude<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0c.\u00a0\u00e0\u00a0t. de cannelle<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd\u00a0c.\u00a0\u00e0\u00a0t. de sel<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0\u0153uf<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00be\u00a0tasse de lait (lait de soya nature pour les personnes intol\u00e9rantes au lactose)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd\u00a0tasse de cassonade<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc\u00a0tasse d\u2019huile de canola ou de beurre fondu<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0c.\u00a0\u00e0\u00a0t. d\u2019extrait de vanille<\/span><\/li>\n<\/ul>\n<p><b>Ajouts<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0\u00bd\u00a0tasse de carottes r\u00e2p\u00e9es<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\u00a0\u00bd\u00a0tasse de<\/span><span style=\"font-weight: 400;\"> fruits coup\u00e9s en d\u00e9s (suggestions\u00a0: <\/span><a href=\"http:\/\/www.sheilakealey.com\/2014\/10\/21\/season-apples\/\"><span style=\"font-weight: 400;\">pommes<\/span><\/a><span style=\"font-weight: 400;\"> [article en anglais seulement] poires ou ananas en conserve \u00e9goutt\u00e9s)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd\u00a0tasse de fruits s\u00e9ch\u00e9s (raisins secs, canneberges s\u00e9ch\u00e9es, dattes coup\u00e9es)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc\u00a0tasse de noix de Grenoble ou de pacanes<\/span><\/li>\n<\/ul>\n<p><b>Garnitures\u00a0<\/b><span style=\"font-weight: 400;\">(<\/span><i><span style=\"font-weight: 400;\">facultatives, mais recommand\u00e9es!<\/span><\/i><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flocon d\u2019avoine<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Graines de citrouille<\/span><\/li>\n<\/ul>\n<h3><b>Pr\u00e9paration<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pr\u00e9chauffez le four \u00e0 400\u00a0F et pr\u00e9parez un moule pour 12\u00a0muffins en y badigeonnant du beurre puis en le farinant l\u00e9g\u00e8rement (ou placez des caissettes en papier dans chacune des cavit\u00e9s).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dans un grand bol, m\u00e9langez la farine, la poudre \u00e0 p\u00e2te, le bicarbonate de soude, la cannelle et le sel.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dans un autre bol, m\u00e9langez l\u2019\u0153uf, le lait, la cassonade, l\u2019huile et la vanille. Ajoutez-y les carottes, les fruits frais, les fruits s\u00e9ch\u00e9s et les noix.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Versez les ingr\u00e9dients humides dans les ingr\u00e9dients secs puis m\u00e9langez jusqu\u2019\u00e0 ce que la consistance soit lisse.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Divisez la p\u00e2te \u00e9galement dans le moule et garnissez avec des flocons d\u2019avoine, des noix ou des graines.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Faites cuire pendant environ 20\u00a0minutes (ou jusqu\u2019\u00e0 ce qu\u2019un cure-dent ins\u00e9r\u00e9 au centre d\u2019un muffin ressorte sans r\u00e9sidu).<\/span><\/li>\n<\/ol>\n<p><b>Donne 12\u00a0muffins<\/b><\/p>\n<h3><b>Information nutritionnelle, par muffin<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">185\u00a0calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4\u00a0g de prot\u00e9ines<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">7\u00a0g de lipides<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">16\u00a0mg de cholest\u00e9rol<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">31\u00a0g de glucides<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3,5\u00a0g de fibres<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">215\u00a0mg de sodium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">133\u00a0mg de potassium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fer\u00a0: 3\u00a0% de la valeur quotidienne<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calcium\u00a0: 6,5\u00a0% de la valeur quotidienne<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Sheila\u00a0Kealey est consultante en promotion de la sant\u00e9, auteure et une athl\u00e8te passionn\u00e9e qui aime encourager de saines habitudes de vie pour favoriser une bonne sant\u00e9. Elle poss\u00e8de une ma\u00eetrise en sant\u00e9 publique et a collabor\u00e9 \u00e0 plusieurs \u00e9tudes sur la nutrition et la sant\u00e9. Sheila fait de la course de ski de fond avec <\/span><\/i><a href=\"http:\/\/www.xcottawa.ca\/author_info.php?author=Sheila+Kealey&amp;uid=16\"><i><span style=\"font-weight: 400;\">XC Ottawa<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, et participe \u00e0 des \u00e9preuves de triathlon et de course \u00e0 pied (les \u00e9preuves de 5\u00a0km comptent parmi ses pr\u00e9f\u00e9r\u00e9es, mais elle a d\u00e9j\u00e0 r\u00e9alis\u00e9 un marathon en 2\u00a0h\u00a057 min). Sheila adore cr\u00e9er des recettes sant\u00e9 et partager ce qu\u2019elle sait \u00e0 propos de la nutrition, de l\u2019activit\u00e9 physique, des sciences du sport ainsi que des plats savoureux et nourrissants sur Twitter. Vous pouvez la suivre sur <\/span><\/i><a href=\"https:\/\/twitter.com\/skeila\"><i><span style=\"font-weight: 400;\">Twitte<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">r<\/span><\/i><i><span style=\"font-weight: 400;\"> ou <\/span><\/i><a href=\"https:\/\/www.instagram.com\/sheilakealey\/\"><i><span style=\"font-weight: 400;\">Instagram<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, ou visiter son <\/span><\/i><a href=\"http:\/\/www.sheilakealey.com\/\"><i><span style=\"font-weight: 400;\">site Web<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les muffins sont un d\u00e9jeuner rapide ou une collation parfaite avant ou apr\u00e8s une s\u00e9ance [&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-12855","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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