{"id":585,"date":"2017-06-30T23:37:56","date_gmt":"2017-06-30T22:37:56","guid":{"rendered":"https:\/\/my365.fr\/blog\/?p=585"},"modified":"2022-12-21T16:01:24","modified_gmt":"2022-12-21T15:01:24","slug":"defi-7-miam-aux-fruits","status":"publish","type":"post","link":"https:\/\/my365.fr\/blog\/2017\/06\/30\/defi-7-miam-aux-fruits\/","title":{"rendered":"D\u00e9fi n\u00b07 : Miam aux fruits"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"492\" src=\"https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1-1024x492.jpg\" alt=\"\" class=\"wp-image-596\" srcset=\"https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1-1024x492.jpg 1024w, https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1-300x144.jpg 300w, https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1-768x369.jpg 768w, https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1-1200x577.jpg 1200w, https:\/\/my365.fr\/blog\/wp-content\/uploads\/2017\/06\/miam-1.jpg 1600w\" sizes=\"(max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/figure>\n\n\n\n<p>D\u00e9couvrez des id\u00e9es de petits d\u00e9jeuners d\u00e9licieux et bons pour votre sant\u00e9 ! C\u2019est l\u2019\u00e9t\u00e9, profitons de tous les fruits de saison pour faire une bonne cure de saveur. Le sucre naturel des fruits vous offre de l\u2019\u00e9nergie pour \u00eatre en forme toute la matin\u00e9e. Finis les coups de barre et fringales de la matin\u00e9e.<\/p>\n\n\n\n<!--more-->\n\n\n<p><!--more--><\/p>\n<h1>Pourquoi bien manger au petit-d\u00e9jeuner ?<\/h1>\n<p>On dit souvent que le petit d\u00e9jeuner est le repas le plus important de la journ\u00e9e. Apr\u00e8s le je\u00fbne de la nuit, c\u2019est le moment o\u00f9 notre estomac est le plus \u201cvide\u201d et o\u00f9 il est le plus capable de dig\u00e9rer correctement un bon repas !!!<\/p>\n<p>Oui, ok, nous le savons tous et toutes mais que faisons-nous vraiment ? Pendant longtemps je buvais mon th\u00e9\/caf\u00e9 + pain + beurre + confiture\u2026 D\u2019autres consomment des c\u00e9r\u00e9ales (souvent trop sucr\u00e9es) et certains ne prennent pas de petit d\u00e9jeuner du tout\u2026 Chacun ses petites habitudes, plus ou moins adapt\u00e9es \u00e0 son mode de vie.<\/p>\n<p>L&rsquo;id\u00e9e du Miam aux fruits est de fournir \u00e0 l&rsquo;organisme un repas riche en <b>antioxydants<\/b> et le plus <b>\u00e9quilibr\u00e9<\/b> possible : fibres, graisses (dont les fameux <b>Om\u00e9ga 3<\/b>), prot\u00e9ines, sucres, vitamines, min\u00e9raux et antioxydants. Cette promesse d\u2019un petit d\u00e9jeuner \u00e0 la fois complet et gourmand m\u2019a s\u00e9duite.<\/p>\n<p>Avec le Miam aux fruits, je me suis int\u00e9ress\u00e9e \u00e0 mon alimentation du matin. J\u2019ai longtemps d\u00e9gust\u00e9 cette recette et pour varier les plaisirs j\u2019en ai d\u00e9couvert d\u2019autres&#8230;<\/p>\n<h1>Le miam aux fruits :<\/h1>\n<ul>\n<li>1\/2 <b>banane <\/b>\u00e9cras\u00e9e \u00e0 la fourchette jusqu\u2019\u00e0 la rendre liquide et l\u00e9g\u00e8rement brune<\/li>\n<li>2 c. \u00e0 s. d\u2019<b>huile de colza bio<\/b>. On \u00e9mulsionne l\u2019huile avec la banane (on ne doit plus voir l\u2019huile)<\/li>\n<li>1 c. \u00e0 s. rase de <b>graines de lin<\/b> broy\u00e9es finement<\/li>\n<li>1 c. \u00e0 s. rase de <b>graines de s\u00e9same<\/b> broy\u00e9es finement<\/li>\n<li>1 c. \u00e0 s. d\u2019un m\u00e9lange de <b>3 autres graines broy\u00e9es<\/b> (cajou, arachide, noix, noisette, tournesol, p\u00e9pin de courge, etc. au choix)<\/li>\n<li>2 c. \u00e0 c. de <b>jus de citron frais<\/b><\/li>\n<li><b>Ajouter 3 fruits diff\u00e9rents<\/b> : pomme, poire, kiwi, papaye, mangue, litchi, ananas, fraise, framboise, fruit de la passion, groseille, prune, mirabelle, p\u00eache, abricot, m\u00fbre, \u2026\u00e0 adapter selon la saison !<\/li>\n<\/ul>\n<h1>D\u2019autres inspirations :<\/h1>\n<h3>La cr\u00e8me Budwig du Docteur Kousmine (qui a inspir\u00e9 la recette de France Guillain)<\/h3>\n<ul>\n<li>4 c. \u00e0 s. de <strong>fromage blanc<\/strong> maigre \u00e0 0% (ou yaourt de soja)<\/li>\n<li>2 c. \u00e0 c. d\u2019<strong>huile de lin<\/strong> (ou \u00e0 d\u00e9faut de l\u2019huile de noix)<\/li>\n<li>\u00c9mulsionner l\u2019huile et le fromage blanc (on ne doit plus voir d\u2019huile).<\/li>\n<li>Le jus d\u2019un <strong>demi citron<\/strong>,<\/li>\n<li>Une <strong>banane<\/strong> m\u00fbre \u00e9cras\u00e9e ou 2 c \u00e0 c de miel,<\/li>\n<li>2 c \u00e0 c de <strong>c\u00e9r\u00e9ales compl\u00e8tes crues<\/strong> fra\u00eechement moulues (au choix : avoine, orge mond\u00e9, sarrasin, millet&#8230;).<\/li>\n<li>1 ou 2 c \u00e0 c de <strong>graines ol\u00e9agineuses<\/strong> compl\u00e8tes crues, fra\u00eechement moulues,<\/li>\n<li>Des <strong>fruits de saison<\/strong>, entiers, en morceaux, r\u00e2p\u00e9s ou mix\u00e9s (sauf agrumes : oranges, ananas, pamplemousses\u2026, trop acides le matin)<\/li>\n<\/ul>\n<h3>Le pudding de chia selon Pigut (pour 2 personnes)<\/h3>\n<ul>\n<li>50g de graines de <strong>chia<\/strong> (riche en om\u00e9ga 3, calcium et fibres)<\/li>\n<li>250 \u00e0 500 ml de <strong>lait v\u00e9g\u00e9tal<\/strong><\/li>\n<li>\u2153 de c. \u00e0 c de <strong>vanille<\/strong> ou cannelle en poudre<\/li>\n<li>M\u00e9langer ces 3 ingr\u00e9dients et attendre 20 minutes ou id\u00e9alement toute une nuit<\/li>\n<li>Ajouter 1 poign\u00e9e de <strong>fruits \u00e0 coques<\/strong> concass\u00e9s + des morceaux de <strong>fruits<\/strong> de saison \u00e0 volont\u00e9<\/li>\n<\/ul>\n<h3>Le porridge d\u2019Estelle Lef\u00e9bure : (pour 1 personne)<\/h3>\n<ul>\n<li>50 cl. de <strong>lait v\u00e9g\u00e9tal<\/strong> au choix (avoine, amande, riz, soja&#8230;)<\/li>\n<li>50 g. de <strong>flocons de c\u00e9r\u00e9ales<\/strong> (ch\u00e2taigne, millet, riz, sarrasin, quinoa&#8230;)<\/li>\n<li>Chauffer le lait v\u00e9g\u00e9tal. Une fois qu\u2019il est chaud, ajouter les flocons en pluie. Laisser cuire \u00e0 feu doux en remuant de temps en temps\u2026 le temps que les flocons gonflent (environ 8 minutes)<\/li>\n<li>Verser le tout dans un bol et ajouter une cuill\u00e8re d\u2019<strong>ol\u00e9agineux<\/strong>, des <strong>fruits frais<\/strong> et\/ou secs, des <strong>graines<\/strong>&#8230;<\/li>\n<\/ul>\n<p>Bien \u00e9videmment, pour toutes ces recettes, je vous invite \u00e0 consommer <strong>des fruits biologiques, de saison et locaux<\/strong>. N\u2019oubliez pas de prendre uniquement de l\u2019<strong>huile vierge biologique de premi\u00e8re pression \u00e0 froid<\/strong>. Vous trouverez tous ces bons produits tr\u00e8s facilement dans tous les magasins bio. Et si votre sup\u00e9rette ne vous propose pas ces produits, demandez-les\u2026 car c\u2019est gr\u00e2ce \u00e0 la demande des clients que la qualit\u00e9 et les produits propos\u00e9s peuvent changer \ud83d\ude42<\/p>\n<h1>Changer ses habitudes<\/h1>\n<p>R\u00e9aliser toutes ces recettes n\u00e9cessite de changer ses habitudes (un peu) et pour cela il faut tout de m\u00eame s\u2019organiser (un peu) :<\/p>\n<ul>\n<li>faire sa liste de courses avec de nouveaux produits<\/li>\n<li>tester les recettes quand vous avez le temps (par exemple le dimanche ou quand vous avez envie d\u2019un bon go\u00fbter)<\/li>\n<li>pr\u00e9voir du temps pour pr\u00e9parer les recettes (se lever un peu plus t\u00f4t ou pr\u00e9parer la veille)<\/li>\n<li>\u00eatre motiv\u00e9 \u00e0 tester de nouveaux petits d\u00e9jeuners !<\/li>\n<\/ul>\n<h1>Pour aller plus loin<\/h1>\n<ul>\n<li>Le livre <a href=\"https:\/\/www.placedeslibraires.fr\/livre\/9782268076348-la-methode-et-le-bain-derivatif-france-guillain\/\">La M\u00e9thode<\/a> de France Guillain\u201d et la recette du <a href=\"http:\/\/www.bainsderivatifs.fr\/portfolio-item\/miam-o-fruit\/\">Miam aux fruits<\/a><\/li>\n<li>Le site de l\u2019<a href=\"https:\/\/www.kousmine.fr\/\">Association Kousmine<\/a> et la recette de la <a href=\"https:\/\/www.kousmine.fr\/la-creme-budwig\/\">cr\u00e8me Budwig<\/a><\/li>\n<li>Les recettes de <a href=\"http:\/\/pigut.com\/\">Pigut&nbsp;<\/a><\/li>\n<li>le tumblr d\u2019Estelle Lef\u00e9bure <a href=\"http:\/\/www.orahe.com\/\">ORAHE<\/a> et ses <a href=\"https:\/\/www.placedeslibraires.fr\/listeliv.php?mots_recherche=estelle+lefebure&amp;base=allbooks\">livres<\/a><\/li>\n<\/ul>\n<h1>Partagez vos miam sur le hashtag #mymiam365 !<\/h1>\n\n<div id=\"sb_instagram\"  class=\"sbi sbi_mob_col_auto sbi_tab_col_2 sbi_col_4 sbi_width_resp sbi-theme sbi-default_theme sbi-style-regular\" style=\"padding-bottom: 10px;width: 100%;\" data-post-style=\"regular\" data-feedid=\"sbi_+#4\"  data-res=\"auto\" data-cols=\"4\" data-colsmobile=\"auto\" data-colstablet=\"2\" data-num=\"4\" data-nummobile=\"\" data-header-size=\"small\" data-item-padding=\"5\" data-shortcode-atts=\"{&quot;type&quot;:&quot;hashtag&quot;,&quot;hashtag&quot;:&quot;#mymiam365&quot;,&quot;num&quot;:&quot;4&quot;,&quot;cols&quot;:&quot;4&quot;,&quot;showcaption&quot;:&quot;false&quot;}\"  data-postid=\"585\" data-locatornonce=\"7af8183106\" data-options=\"{&quot;grid&quot;:true,&quot;avatars&quot;:[],&quot;lightboxcomments&quot;:20,&quot;colsmobile&quot;:&quot;auto&quot;,&quot;colstablet&quot;:2,&quot;captionsize&quot;:13,&quot;captionlength&quot;:50}\" data-sbi-flags=\"favorLocal\">\n\n\n    <div id=\"sbi_images\" style=\"gap: 10px;\">\n\t\t    <\/div>\n\n\t<div id=\"sbi_load\" >\n\n\t\n\t\n<\/div>\n\n\t    <span class=\"sbi_resized_image_data\" data-feed-id=\"sbi_+#4\" data-resized=\"[]\">\n\t<\/span>\n\t        <div id=\"sbi_mod_error\">\n            <span>Ce message d\u2019erreur n\u2019est visible que pour les administrateurs de WordPress<\/span><br \/>\n        <div><strong>Erreur\u00a0: aucun compte professionnel n\u2019est connect\u00e9.<\/strong><\/div>        <\/div>\n        \n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9couvrez des id\u00e9es de petits d\u00e9jeuners d\u00e9licieux et bons pour votre sant\u00e9 ! C\u2019est l\u2019\u00e9t\u00e9, profitons de tous les fruits de saison pour faire une bonne cure de saveur. Le sucre naturel des fruits vous offre de l\u2019\u00e9nergie pour \u00eatre en forme toute la matin\u00e9e. Finis les coups de barre et fringales de la matin\u00e9e.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[93,99,96,64,97,98,91,92,38,94,95],"class_list":["post-585","post","type-post","status-publish","format-standard","hentry","category-defis","tag-chia","tag-creme-budwig","tag-estelle-lefebure","tag-faire-du-sport","tag-france-guillain","tag-kousmine","tag-miam-aux-fruits","tag-orahe","tag-pigut","tag-porridge","tag-pudding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le blog de My 365 - D\u00e9fi n\u00b07 : Miam aux fruits<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/my365.fr\/blog\/2017\/06\/30\/defi-7-miam-aux-fruits\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le blog de My 365 - D\u00e9fi n\u00b07 : Miam aux fruits\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvrez des id\u00e9es de petits d\u00e9jeuners d\u00e9licieux et bons pour votre sant\u00e9 ! C\u2019est l\u2019\u00e9t\u00e9, profitons de tous les fruits de saison pour faire une bonne cure de saveur. Le sucre naturel des fruits vous offre de l\u2019\u00e9nergie pour \u00eatre en forme toute la matin\u00e9e. 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