3 collations soutenantes à base de pommes


Pomme & Beurre de noix

Le mélange pomme et arachides est tout simplement divin!

  • 1 petite pomme, en tranches
  • 1 c. soupe de beurre d’arachides ou d’amandes naturel
  • 1 c. soupe de beurre d’arachides en poudre
    (PB&Me, disponible en épicerie ou chez Bulk Barn)
  • Un peu d’eau

Dans un petit bol ou ramequin, faire chauffer environ 1 c. soupe d’eau au micro-ondes 20-30 sec. Ajouter le beurre de noix et la poudre et bien mélanger. Vous pouvez ajouter un filet de sirop d’érable si désiré. Il ne vous reste plus qu’à tremper vos belles tranches de pommes dans ce mélange protéiné!

180 kcal, 7 g de protéines, 3.5 g de fibres


How to Eat Hemp Seeds (And Why You Should!)


Compote de pommes « pimpée »

Alors que la compote de pommes classique offre peu de fibres et de protéines, en voici une version améliorée qui saura mieux vous rassasier:

  • 1/2 tasse de compote de pommes maison ou achetée
  • 1 c. soupe de graines de lin moulues
  • 1 c. soupe de graines de chanvre

Déposer les garnitures sur la compote (la veille ou le jour même) et déguster!

170 kcal, 5 g de protéines, 3 g fibres



Galettes avoine, pomme & carotte

Ces galettes savoureuses valent la peine d’être préparées; profitez des journées grises pour remplir le congélo!

  • 250 ml (1 tasse) de dattes dénoyautées
  • 250 ml (1 tasse) d’eau
  • 125ml (1/2 tasse) de farine de blé entier
  • 125 ml (1/2 tasse) de noix ou graines au choix
  • 500ml de flocons d’avoine à cuisson rapide (gruau)
  • 5 ml (1c. à thé) de cannelle moulue
  • 1 œuf
  • 30 ml (2c. à soupe) d’huile végétale
  • 45 ml (3c. à soupe) de sirop d’érable
  • 1 grosse pomme avec la pelure, râpée
  • 1 grosse carotte avec la pelure, râpée

Préchauffer le four à 180 °C (350°F). Recouvrir deux plaques de cuisson (à biscuits) de papier parchemin et mettre à part.

Dans une petite casserole, mettre les dattes et l’eau. Couvrir, amener à ébullition et poursuivre la cuisson à feu moyen pendant 15 minutes et retirer du feu. Si le mélange n’est pas en purée, écraser les dattes à la fourchette. Laisser refroidir.

Pendant ce temps, combiner, dans un grand bol, la farine, les noix (ou graines), l’avoine et la cannelle.

Dans un autre bol, mélanger à l’aide d’une fourchette l’œuf, l’huile, le sirop d’érable, la pomme (ou poire) râpée et la carotte. Ajouter ce mélange aux ingrédients secs. Ensuite, mettre la purée de dattes et mélanger pour humecter.

Répartir la pâte pour former 18 galettes. Cuire au four 20 minutes. Se mange chaud ou froid. Se conserve bien dans un contenant hermétique. Les galettes se congèlent aussi facilement, à condition de résister à la tentation de toutes les manger à la sortie du four!

*Si vous désirez obtenir des galettes un peu plus aérées, vous pouvez ajouter 5ml (1c. à thé) de poudre à pâte au mélange de farine

Valeur nutritionnelle (1 galette)

  • 150 kcal
  • 25 g de glucides
  • 4 g de protéines
  • 5 g de matières grasses
  • 3 g de fibres

Recette de galettes tirée du livre “Bonne bouffe en famille” par Geneviève O’Gleman, Nutritionniste 

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