{"id":7022,"date":"2015-07-17T09:34:10","date_gmt":"2015-07-17T13:34:10","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=7022"},"modified":"2021-07-13T12:01:44","modified_gmt":"2021-07-13T16:01:44","slug":"bouchees-denergie-au-beurre-darachides-double-chocolat","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/bouchees-denergie-au-beurre-darachides-double-chocolat\/","title":{"rendered":"Bouch\u00e9es d\u2019\u00e9nergie au beurre d\u2019arachides double chocolat"},"content":{"rendered":"<p>Par Sheila Kealey<\/p>\n<p>Si vous \u00eates \u00e0 la recherche d\u2019une fa\u00e7on nutritive de type \u00ab\u00a0aliment entier\u00a0\u00bb pour alimenter vos s\u00e9ances d\u2019exercice, ces petites bouch\u00e9es sont ce qu\u2019il vous faut\u00a0! Elles sont faciles \u00e0 faire, d\u00e9licieuses et une alternative du tonnerre aux barres d\u2019\u00e9nergie commerciales. Leur portion en bouch\u00e9es est souvent \u00ab\u00a0juste ce qu\u2019il faut\u00a0\u00bb, ce qui fait que vous pouvez distribuer l\u2019\u00e9nergie \u00e0 mesure que vous avez besoin de vous alimenter lors de longues courses ou randonn\u00e9es. L\u2019avoine et les raisins sont une bonne source de glucides, les arachides fournissent des gras sains, tout \u00e7a compl\u00e9t\u00e9 par une double mesure de chocolat venant du cacao et des brisures de chocolat.<\/p>\n<p><strong>Ingr\u00e9dients<\/strong><\/p>\n<ul>\n<li>1 tasse de raisins<\/li>\n<li>1-1\/2 tasse de flocons d\u2019avoine (rapides, r\u00e9guliers ou gros \u2013 vous allez les broyer de toute fa\u00e7on!)<\/li>\n<li>\u00bc tasse de poudre de cacao<\/li>\n<li>1\/3 tasse de beurre d\u2019arachides croquant<\/li>\n<li>1\/3 tasse de brisures de chocolat<\/li>\n<li>2-3 c. \u00e0 table d\u2019eau (au besoin)<\/li>\n<\/ul>\n<p><strong>Pr\u00e9paration<\/strong><\/p>\n<ol>\n<li>Mettre les raisins et l\u2019avoine dans un robot culinaire. Faire tourner pendant environ 30 secondes.<\/li>\n<li>Mettre le beurre d\u2019arachides et les brisures de chocolat dans une petite tasse \u00e0 mesurer ou un bol allant au micro-onde. Chauffer au micro-onde \u00e0 HAUT pendant 30 secondes.<\/li>\n<li>Ajouter le m\u00e9lange de beurre d\u2019arachides et le cacao aux flocons d\u2019avoine et de raisins dans le robot culinaire et battre jusqu\u2019\u00e0 ce que le m\u00e9lange soit bien fait. \u00a0 \u00a0 \u00a0 Si le m\u00e9lange a l\u2019air un peu sec, ajouter un peu d\u2019eau et continuer \u00e0 m\u00e9langer (1-2 c. \u00e0 table).<\/li>\n<li>Tailler le m\u00e9lange du robot culinaire avec une cuiller \u00e0 table mouill\u00e9e pour le rouler en boules dans le creux de votre main (vous devriez obtenir environ 16 balles, mais variez la grosseur selon vos besoins). Pour pourriez trouver plus facile de le faire si vous vous mouillez les mains pour rouler les balles.<\/li>\n<li>Entreposer au r\u00e9frig\u00e9rateur jusqu\u2019\u00e0 ce que les balles soient durcies ; environ une heure. \u00a0 \u00a0 \u00a0 Vous pouvez les conserver dans un contenant herm\u00e9tique dans le frigo pendant 1 \u00e0 2 semaines.<\/li>\n<\/ol>\n<p><strong>Nutrition par portion (une bouch\u00e9e d\u2019\u00e9nergie)<\/strong><\/p>\n<ul>\n<li>105 calories<\/li>\n<li>3 g de prot\u00e9ines<\/li>\n<li>17 g de glucides<\/li>\n<li>4 g de gras<\/li>\n<li>0 mg de cholest\u00e9rol<\/li>\n<li>5 g de fibres<\/li>\n<li>5 mg de sodium<\/li>\n<li>180 mg de potassium<\/li>\n<li>11 mg de calcium<\/li>\n<li>31 mg de magn\u00e9sium<\/li>\n<li>1 mg de fer<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2015\/07\/Chocolate-energy-bites-bowl-640x427.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7019\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2015\/07\/Chocolate-energy-bites-bowl-640x427.jpg\" alt=\"Chocolate energy bites bowl (640x427)\" width=\"466\" height=\"419\" \/><\/a><\/p>\n<p>Cette recette est tir\u00e9e de\u00a0<a href=\"http:\/\/sheilakealey.com\/\" target=\"_blank\" rel=\"noopener\">sheilakealey.com<\/a>.\u00a0 Visitez le site pour plus de recettes sant\u00e9 et d\u2019articles sur la nutrition sportive.<\/p>\n<p><em>Sheila Kealey est une consultante en promotion de la sant\u00e9, elle \u00e9crit et elle est une athl\u00e8te qui se passionne \u00e0 encourager des habitudes de styles de vie sains qui font la promotion d\u2019une bonne sant\u00e9.\u00a0 Elle d\u00e9tient une ma\u00eetrise en Sant\u00e9 publique et a collabor\u00e9 \u00e0 plusieurs articles de recherche ayant rapport au r\u00e9gime alimentaire et \u00e0 la sant\u00e9.\u00a0 Elle fait de la course cross country avec\u00a0<a href=\"http:\/\/www.xcottawa.ca\/author_info.php?author=Sheila+Kealey&amp;uid=16\">XC Ottawa<\/a>, et fait aussi de la comp\u00e9tition dans les triathlons et les courses (elle a une pr\u00e9dilection pour le 5k, mais elle a d\u00e9j\u00e0 fait de la distance une fois, en courant un marathon de 2:57). Sheila adore \u00e9laborer des recettes sant\u00e9, et elle est co-auteure du livre de recettes et guide d\u2019alimentation \u00a0<a href=\"http:\/\/www.healthyeatingucsd.org\/pages\/cookBk.htm\">Food For Thought: Healing Foods to Savor<\/a>.\u00a0 Sheila partage ses conseils sur la nutrition, l\u2019activit\u00e9 physique, les sciences sportives et les mets d\u00e9licieux et nourrissants sur\u00a0<a href=\"https:\/\/twitter.com\/skeila\">twitter\u00a0<\/a>\u00a0et sur son\u00a0<a href=\"http:\/\/www.sheilakealey.com\/\">site Web<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Par Sheila Kealey Si vous \u00eates \u00e0 la recherche d\u2019une fa\u00e7on nutritive de type \u00ab\u00a0aliment [&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-7022","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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