{"id":13954,"date":"2017-06-27T13:51:14","date_gmt":"2017-06-27T17:51:14","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=13954"},"modified":"2017-06-29T13:54:17","modified_gmt":"2017-06-29T17:54:17","slug":"gaspacho-estivale","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/gaspacho-estivale\/","title":{"rendered":"Gaspacho estivale"},"content":{"rendered":"<p>Rafra\u00eechissez-vous lors des chaudes journ\u00e9es d\u2019\u00e9t\u00e9 avec cette soupe froide m\u00e9diterran\u00e9enne qui est compos\u00e9e de d\u00e9licieux l\u00e9gumes d\u2019\u00e9t\u00e9.<\/p>\n<p>Et en plus d\u2019\u00eatre succulente, elle offre plusieurs avantages pour la sant\u00e9! Une\u00a0<a href=\"http:\/\/jn.nutrition.org\/content\/134\/11\/3021.long\">\u00e9tude<\/a>\u00a0(en anglais seulement) a d\u00e9montr\u00e9 que les participants qui avaient mang\u00e9 de la gaspacho deux\u00a0fois par jour pendant une semaine avaient moins de marqueurs de stress oxydatif et pr\u00e9sentaient un taux r\u00e9duit d\u2019inflammation dans le sang. De plus, des chercheurs espagnols ont analys\u00e9\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23149074\">l\u2019incidence de la consommation de gaspacho<\/a>\u00a0(en anglais seulement) dans la cadre d\u2019une vaste \u00e9tude sur la pr\u00e9vention des maladies cardiovasculaires au moyen d\u2019un r\u00e9gime alimentaire m\u00e9diterran\u00e9en. Ils ont d\u00e9couvert que le fait de manger de la gaspacho \u00e9tait associ\u00e9 \u00e0 une tension art\u00e9rielle basse et \u00e0 une r\u00e9duction de l\u2019hypertension chez les gens \u00e0 risque d\u2019\u00eatre atteints d\u2019une maladie cardiovasculaire. Les chercheurs ont affirm\u00e9 que ces avantages pour la sant\u00e9 \u00e9taient probablement attribuables \u00e0 la synergie entre les compos\u00e9s bioactifs pr\u00e9sents dans les l\u00e9gumes utilis\u00e9s comme ingr\u00e9dients.<\/p>\n<p>Vous pouvez enrichir la soupe (pour en faire un repas l\u00e9ger) en y ajoutant des haricots noirs (cuits ou en conserve et drain\u00e9s).<\/p>\n<h2>Ingr\u00e9dients :<\/h2>\n<ul>\n<li>2 grosses tomates*<\/li>\n<li>1 grand concombre, coup\u00e9 en deux sur la longueur*<\/li>\n<li>1 gros poivron (vert, rouge, jaune ou orange), coup\u00e9 en deux et \u00e9p\u00e9pin\u00e9*<\/li>\n<li>1 oignon moyen (id\u00e9alement, un oignon doux ou rouge), pel\u00e9 et coup\u00e9 en deux*<\/li>\n<li>3 tasses de jus de tomate*<\/li>\n<\/ul>\n<p><em>* = Usage multiple (environ la moiti\u00e9 des ingr\u00e9dients doit \u00eatre r\u00e9duite en pur\u00e9e dans un m\u00e9langeur)<\/em><\/p>\n<ul>\n<li>1\/3 tasse de vinaigre de vin rouge<\/li>\n<li>1 c. \u00e0 soupe d\u2019huile d\u2019olive<\/li>\n<li>\u00bc c. \u00e0 th\u00e9 de sauce de piment fort (p.\u00a0ex. Tabasco)<\/li>\n<li>1\/8 c. \u00e0 th\u00e9 de poivre ou au go\u00fbt<\/li>\n<li>4 gousses d\u2019ail, finement hach\u00e9es<\/li>\n<\/ul>\n<h2>Pr\u00e9paration :<\/h2>\n<ol>\n<li>Coupez grossi\u00e8rement la moiti\u00e9 du concombre, la moiti\u00e9 du poivron et la moiti\u00e9 de l\u2019oignon (la grosseur des morceaux d\u00e9pendra de la puissance de votre m\u00e9langeur pour r\u00e9duire en pur\u00e9e les aliments).<\/li>\n<li>Dans un m\u00e9langeur, mettre les l\u00e9gumes coup\u00e9s grossi\u00e8rement et une tomate enti\u00e8re, puis ajouter une\u00a0tasse de jus de tomate. R\u00e9duire en pur\u00e9e jusqu\u2019\u00e0 consistance homog\u00e8ne.<\/li>\n<li>Verser la pur\u00e9e dans un grand bol de service et ajouter les deux\u00a0autres tasses de jus de tomate, le vinaigre, l\u2019huile, la sauce aux piments, le poivre et l\u2019ail.<\/li>\n<li>Hacher le reste du concombre, des tomates, du poivron et de l\u2019oignon. Ajouter les morceaux \u00e0 la pur\u00e9e.<\/li>\n<li>Couvrir et r\u00e9frig\u00e9rer pour laisser la soupe refroidir et les saveurs se m\u00e9langer (si le jus de tomate \u00e9tait au r\u00e9frig\u00e9rateur, il n\u2019est pas n\u00e9cessaire de r\u00e9frig\u00e9rer la soupe).<\/li>\n<\/ol>\n<p>La soupe est encore plus d\u00e9licieuse avec des garnitures, que vous pouvez placer dans des petits bols afin que les convives puissent ajouter ceux qu\u2019ils d\u00e9sirent. Voici des suggestions de garnitures\u00a0: croutons, oignon hach\u00e9, poivron hach\u00e9, concombre hach\u00e9, \u00e9chalote hach\u00e9e, tomate hach\u00e9e ou fines herbes finement hach\u00e9es.<\/p>\n<p><strong>Donne six\u00a0g\u00e9n\u00e9reuses portions de 1\u00a0tasse.<\/strong><\/p>\n<h2>Valeurs nutritives par portion :<\/h2>\n<ul>\n<li>80\u00a0calories<\/li>\n<li>2\u00a0g de prot\u00e9ines<\/li>\n<li>11\u00a0g de glucides<\/li>\n<li>3\u00a0g de lipides<\/li>\n<li>2\u00a0g de fibres<\/li>\n<\/ul>\n<p><em>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\u00a0<\/em><a href=\"http:\/\/www.xcottawa.ca\/author_info.php?author=Sheila+Kealey&amp;uid=16\"><em>XC Ottawa<\/em><\/a><em>\u00a0et 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\u00a0min). 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\u00a0<\/em><a href=\"https:\/\/twitter.com\/skeila\"><em>Twitter<\/em><\/a>,\u00a0<em>et\u00a0<\/em><a href=\"https:\/\/www.instagram.com\/sheilakealey\/\"><em>Instagram<\/em><\/a><em>, ou visiter son\u00a0<\/em><a href=\"http:\/\/www.sheilakealey.com\/\"><em>site Web<\/em><\/a><em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rafra\u00eechissez-vous lors des chaudes journ\u00e9es d\u2019\u00e9t\u00e9 avec cette soupe froide m\u00e9diterran\u00e9enne qui est compos\u00e9e de [&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-13954","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 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gaspacho estivale - 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