{"id":117,"date":"2026-08-23T22:57:36","date_gmt":"2026-08-23T22:57:36","guid":{"rendered":"https:\/\/www.peterplantpower.com\/fr\/?p=117"},"modified":"2026-08-29T21:28:13","modified_gmt":"2026-08-29T21:28:13","slug":"avoine-au-chia","status":"publish","type":"post","link":"https:\/\/www.peterplantpower.com\/fr\/2026\/08\/23\/avoine-au-chia\/","title":{"rendered":"Avoine au chia"},"content":{"rendered":"\n<div class=\"wp-block-cover alignwide is-light\"><img decoding=\"async\" class=\"wp-block-cover__image-background wp-image-214 size-large\" alt=\"\" src=\"https:\/\/www.peterplantpower.com\/nl\/wp-content\/uploads\/sites\/2\/2026\/08\/20260822_ChiaHavercover_1200_675-1024x576.jpg\" data-object-fit=\"cover\"\/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#afadad\"><\/span><div class=\"wp-block-cover__inner-container has-global-padding is-layout-constrained wp-block-cover-is-layout-constrained\">\n<p class=\"has-text-align-center has-accent-1-color has-text-color has-link-color has-xx-large-font-size wp-elements-5d393a3bac3c7b23eac6a15e785fc48f wp-block-paragraph\"><strong>Un petit-d\u00e9jeuner \u00e0 base d\u2019avoine, sain et sans chichis<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Voici enfin un petit-d\u00e9jeuner vraiment sain et complet qui conviendra aussi aux paresseux. L\u2019avantage, c\u2019est que tous les ingr\u00e9dients sont crus. Pas besoin de r\u00e9chauffer ni de cuisiner quoi que ce soit. Il suffit de m\u00e9langer quelques ingr\u00e9dients la veille au soir, puis de couper des fruits en morceaux le matin. C\u2019est tout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le r\u00e9sultat est nourrissant, savoureux et frais, parfait pour la saison chaude. Bien s\u00fbr, les flocons d&rsquo;avoine peuvent \u00e9galement \u00eatre pr\u00e9par\u00e9s chauds pendant la saison froide.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ce dont vous avez besoin pour une portion :<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>environ 50 g de flocons d\u2019avoine<\/li>\n\n\n\n<li>une cuill\u00e8re \u00e0 soupe et demie de graines de chia<\/li>\n\n\n\n<li>une cuill\u00e8re \u00e0 soupe de graines de lin concass\u00e9es<\/li>\n\n\n\n<li>environ 250 ml de lait v\u00e9g\u00e9tal<\/li>\n\n\n\n<li>une cuill\u00e8re \u00e0 soupe de sirop d\u2019agave ou d\u2019\u00e9rable<\/li>\n\n\n\n<li>du sel marin iod\u00e9 ou de sel aux herbes, une pinc\u00e9e<\/li>\n\n\n\n<li>une cuill\u00e8re \u00e0 caf\u00e9 de cannelle<\/li>\n\n\n\n<li>des fruits de votre choix<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pr\u00eat en un clin d\u2019\u0153il :<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Versez les flocons d\u2019avoine et les graines de chia dans un bol, ou mieux encore dans un bocal en verre muni d\u2019un couvercle.<\/li>\n\n\n\n<li>Versez le lait v\u00e9g\u00e9tal par-dessus et m\u00e9langez bien. Les flocons d\u2019avoine vont gonfler, veillez donc \u00e0 ce qu\u2019ils soient bien recouverts de liquide.<\/li>\n\n\n\n<li>Fermez le bocal ou couvrez le saladier, placez-le au r\u00e9frig\u00e9rateur et laissez tremper toute la nuit.<\/li>\n\n\n\n<li>Le matin, remuez un peu et ajoutez \u00e9ventuellement un peu de lait si le m\u00e9lange est trop sec.<\/li>\n\n\n\n<li>Coupez les fruits en morceaux et incorporez-les au m\u00e9lange. Vous pouvez ajouter quelques noix par-dessus, de pr\u00e9f\u00e9rence tremp\u00e9es.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est pr\u00eat !<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce petit-d\u00e9jeuner ne contient pas de sucre ajout\u00e9, sa texture est velout\u00e9e et son go\u00fbt assez neutre, ce qui permet aux fruits de s\u2019exprimer pleinement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il vous procurera \u00e0 coup s\u00fbr une sensation de sati\u00e9t\u00e9 qui durera des heures.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bon app\u00e9tit !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Encore plus de prot\u00e9ines v\u00e9g\u00e9tales<\/h2>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\">Vous pratiquez la musculation ou un sport intensif ? Dans ce cas, vous pouvez augmenter la teneur en prot\u00e9ines. Voici comment faire :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 cuill\u00e8res \u00e0 soupe de graines de chia<\/li>\n\n\n\n<li>optez sans h\u00e9siter pour du lait de soja, riche en prot\u00e9ines<\/li>\n\n\n\n<li>ajoutez-y une cuill\u00e8re de poudre de prot\u00e9ines v\u00e9g\u00e9tales<\/li>\n\n\n\n<li>et une bonne cuill\u00e8re de yaourt de soja par-dessus<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"216\" src=\"https:\/\/www.peterplantpower.com\/nl\/wp-content\/uploads\/sites\/2\/2026\/08\/20260713_ChiaHaver_01csq920.jpg\" alt=\"\" class=\"wp-image-216\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"215\" src=\"https:\/\/www.peterplantpower.com\/nl\/wp-content\/uploads\/sites\/2\/2026\/08\/20260713_ChiaHaver_02csq920.jpg\" alt=\"\" class=\"wp-image-215\"\/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Quel lait v\u00e9g\u00e9tal choisir ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vous pouvez opter pour n\u2019importe quelle boisson v\u00e9g\u00e9tale, comme le <strong>lait de soja<\/strong>, <strong>le lait d\u2019avoine<\/strong> ou <strong>un lait \u00e0 base de noix.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/yogakitchen.be\/fr\/2020\/08\/06\/le-lait-de-noix\/\">Le lait de noix<\/a><\/strong> est tr\u00e8s facile \u00e0 pr\u00e9parer soi-m\u00eame, dans les quantit\u00e9s qui vous conviennent. Parmi tous les substituts de lait v\u00e9g\u00e9taux, c\u2019est le lait de soja qui contient la plus forte proportion de prot\u00e9ines v\u00e9g\u00e9tales.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les flocons d&rsquo;avoine sont-ils crus ?<\/h2>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\">Les flocons d&rsquo;avoine sont-ils r\u00e9ellement \u00ab crus \u00bb au sens strict du terme ? Pas vraiment. Les flocons d&rsquo;avoine sont des grains d&rsquo;avoine aplatis m\u00e9caniquement entre des rouleaux, ce qui implique tout de m\u00eame un certain \u00e9chauffement. D&rsquo;o\u00f9 d&rsquo;ailleurs la traduction anglaise \u00ab rolled oats \u00bb. Ce processus d\u2019aplatissement reste toutefois beaucoup plus doux que la cuisson, par exemple. En g\u00e9n\u00e9ral, il est pr\u00e9f\u00e9rable de consommer les c\u00e9r\u00e9ales soit germ\u00e9es, soit cuites. Dans cette recette, l\u2019aplatissement puis le trempage des flocons d\u2019avoine garantissent une bonne digestibilit\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qu\u2019est-ce que le chia et pr\u00e9sente-t-il des bienfaits ?<\/h2>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\"><strong>Le chia,<\/strong> ce sont les petites graines blanches et noires de la plante dont le nom latin est <strong><em>Salvia hispanica<\/em><\/strong>. Si on les trempe  dans l\u2019eau, elles gonflent en formant une enveloppe g\u00e9latineuse \u00e0 leur surface. C\u2019est pourquoi on les  utilise souvent comme substitut aux \u0153ufs dans les recettes v\u00e9g\u00e9taliennes. Elles sont extr\u00eamement populaires en tant que \u00ab superaliment \u00bb.<\/p>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\">Mais qu\u2019est-ce qui les rend si \u00ab super \u00bb ? Eh bien, elles contiennent une quantit\u00e9 relativement importante de prot\u00e9ines v\u00e9g\u00e9tales de bonne qualit\u00e9 et sont assez faciles \u00e0 dig\u00e9rer. Elles sont \u00e9galement riches en fibres, en acides gras om\u00e9ga-3 et en min\u00e9raux tels que le calcium, le phosphore, le magn\u00e9sium et l\u2019oligo-\u00e9l\u00e9ment cuivre. Elles contiennent \u00e9galement des vitamines, comme la B1, la B3 et une quantit\u00e9 remarquable de vitamine E.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qu&rsquo;est-ce que les om\u00e9ga-3 ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cette base pour un petit-d\u00e9jeuner \u00e0 base de flocons d&rsquo;avoine et de graines de chia contient pas moins de <strong>4,4 g d&rsquo;om\u00e9ga-3 sous forme d&rsquo;ALA<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les om\u00e9ga-3 sont un type particulier d&rsquo;acides gras. Ils sont essentiels \u00e0 une bonne sant\u00e9. Il existe trois formes d&rsquo;om\u00e9ga-3 : <strong>l&rsquo;ALA, le DHA et l&rsquo;EPA.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les graines de chia et les graines de lin concass\u00e9es que nous utilisons dans cette recette sont d\u2019excellentes sources d\u2019om\u00e9ga-3.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"218\" src=\"https:\/\/www.peterplantpower.com\/nl\/wp-content\/uploads\/sites\/2\/2026\/08\/20260713_ChiaHaver_03csq920.jpg\" alt=\"\" class=\"wp-image-218\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"217\" src=\"https:\/\/www.peterplantpower.com\/nl\/wp-content\/uploads\/sites\/2\/2026\/08\/20260713_ChiaHaver_04csq920.jpg\" alt=\"\" class=\"wp-image-217\"\/><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Valeurs nutritionnelles des graines de chia<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Graines de chia, non transform\u00e9es, pour 100 g :<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-custom-color-6-background-color has-background has-border-color has-custom-color-6-border-color has-fixed-layout\"><thead><tr><th><br>\u00c9nergie<\/th><th>Glucides<\/th><th>Sucres<\/th><th>Mat. grasse<\/th><th>Mat. grasse sat.<\/th><th>Prot\u00e9ines<\/th><th>Fibres<\/th><th>Sel<\/th><\/tr><\/thead><tbody><tr><td>486 kcal<\/td><td>42,1 g<\/td><td>0,9 g<\/td><td>30,7 g<\/td><td>3,8 g<\/td><td>16,5 g<\/td><td>34,4 g<\/td><td>0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Valeurs nutritionnelles du porridge \u00e0 l&rsquo;avoine et au chia<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Valeurs nutritionnelles pour 100 g de la recette ci-dessus, si vous la pr\u00e9parez avec du lait de soja et du sirop d&rsquo;agave comme \u00e9dulcorant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Attention :<\/strong> les fruits que vous ajouterez \u00e9ventuellement apr\u00e8s le temps de repos au r\u00e9frig\u00e9rateur n&rsquo;ont pas \u00e9t\u00e9 pris en compte. Les valeurs sont approximatives :<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-custom-color-6-background-color has-background has-border-color has-custom-color-6-border-color has-fixed-layout\"><thead><tr><th>\u00c9nergie<\/th><th>Glucides<\/th><th>Sucres<\/th><th>Mat. grasse<\/th><th>Mat. grasse sat.<\/th><th>Prot\u00e9ines<\/th><th>Fibres<\/th><th>Sel<\/th><\/tr><\/thead><tbody><tr><td>123 kcal<\/td><td>16 g<\/td><td>1,8 g<\/td><td>4,5 g<\/td><td>0,6 g<\/td><td>5,8 g<\/td><td>4,2 g<\/td><td>0,05 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Prendre un petit-d\u00e9jeuner ou pas ?<\/h2>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\">Par \u00ab petit-d\u00e9jeuner \u00bb, j&rsquo;entends en fait le premier repas de la journ\u00e9e. On peut d\u00e9battre pour savoir s&rsquo;il faut le prendre plus t\u00f4t ou plus tard dans la journ\u00e9e. Cela d\u00e9pend en grande partie de vos activit\u00e9s quotidiennes et de votre emploi du temps. Avant, j\u2019avais tendance \u00e0 me mettre \u00e0 table assez t\u00f4t le matin, mais aujourd\u2019hui, il m\u2019arrive parfois de ne manger pour la premi\u00e8re fois qu\u2019\u00e0 10 heures, 11 heures, voire plus tard encore. <strong>Il est en effet important de laisser \u00e0 votre syst\u00e8me digestif suffisamment de temps de repos, au moins 8, voire 16 heures par jour.<\/strong> Vous donnez ainsi \u00e0 votre corps le temps d\u2019assimiler les aliments apr\u00e8s la digestion et d\u2019\u00e9liminer les d\u00e9chets.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c9vitez de manger sans arr\u00eat<\/h2>\n\n\n\n<p class=\"has-custom-color-3-background-color has-background wp-block-paragraph\">De nombreux probl\u00e8mes li\u00e9s \u00e0 la suralimentation et au surpoids trouvent leur origine dans le fait que nous nous gavons sans arr\u00eat, du matin au soir. La publicit\u00e9 et le marketing tentent constamment de nous y inciter. <strong>Cependant, apaiser sa faim est tout autre chose qu\u2019\u00eatre accro \u00e0 la sensation d\u2019avoir l\u2019estomac plein.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-35f06ea7 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.peterplantpower.com\/fr\/recettes\/\">Retour vers l&rsquo;aper\u00e7u des recettes<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Voici enfin un petit-d\u00e9jeuner vraiment sain et complet qui conviendra aussi aux paresseux. L\u2019avantage, c\u2019est que tous les ingr\u00e9dients sont crus. Pas besoin de r\u00e9chauffer ni de cuisiner quoi que ce soit. Il suffit de m\u00e9langer quelques ingr\u00e9dients la veille au soir, puis de couper des fruits en morceaux le matin. C\u2019est tout. Le r\u00e9sultat [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[20,21,22,10],"class_list":["post-117","post","type-post","status-publish","format-standard","hentry","category-petit-dejeuner","tag-avoine","tag-chia","tag-petit-dejeuner","tag-vegetal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Avoine au chia - Peter Plant Power - fr<\/title>\n<meta name=\"description\" content=\"Des flocons d&#039;avoine au chia le matin. 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