Gruau protéiné, sans cuisson

Si vous n’avez pas déjà testé le gruau froid, n’attendez plus! C’est la solution ultime pour les matins pressés; on prépare la veille et le tour est joué.

Rendement : 1 portion
Temps de préparation : 5 minutes
Temps de réfrigération : 3h

Ingrédients 

1/3 tasse (80 ml) de flocons d’avoine
1/2 tasse (125 ml) de lait ou boisson de soya
1 c. soupe (15 ml) de graines de citrouille
1/2 c. soupe (7,5 ml) de sirop d’érable
1 c. soupe (15 ml) de graine de lin moulue
1/2 tasse (125 ml) de framboises surgelées

Au moment de servir :  2 c. soupe de yogourt grec, si désiré
Autres ingrédients facultatifs : extrait de vanille, cannelle, muscade…

Préparation 

1. Mélanger les ingrédients dans un contenant.

2. Laisser reposer au réfrigérateur au moins 3 heures (ou toute la nuit pour le déjeuner du lendemain).

3. Manger froid ou réchauffer 1 minute au micro-ondes avant d’ajouter le yogourt.

Conservation  
Se conserve 3 jours au réfrigérateur.

Valeur nutritive
375 kcal, 49 g glucides, 14 g lipides, 15 g protéines, 11 g fibres
Glucides absorbables: 38 g
Calculée sans le yogourt grec en garniture

Développée par Elisabelle Hardy, Dt.P Nutritionniste

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