{"id":1992,"date":"2020-04-15T20:06:52","date_gmt":"2020-04-15T18:06:52","guid":{"rendered":"https:\/\/nourrisante.fr\/?p=1992"},"modified":"2020-04-15T20:21:10","modified_gmt":"2020-04-15T18:21:10","slug":"galette-de-ble-noir-epinards-et-oeuf","status":"publish","type":"post","link":"https:\/\/nourrisante.fr\/index.php\/2020\/04\/15\/galette-de-ble-noir-epinards-et-oeuf\/","title":{"rendered":"Galette de bl\u00e9 noir \u00e9pinards et \u0152uf"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1992\" class=\"elementor elementor-1992\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-389301c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"389301c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8221e30\" data-id=\"8221e30\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3050e91 elementor-widget elementor-widget-text-editor\" data-id=\"3050e91\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>Comment faire un plat <b>sain<\/b>, <b>sans gluten<\/b>, <b>sans lait <\/b>ET ultra rapide ? La r\u00e9ponse se trouve juste au-dessus ! En utilisant une<b> galette de bl\u00e9 noir<\/b>&nbsp;associ\u00e9e avec une prot\u00e9ine : <b>l\u2019\u0153uf<\/b>, et un l\u00e9gume vert : les <b>\u00e9pinards <\/b>! Le sarrasin est aussi appel\u00e9 bl\u00e9 noir. Mais contrairement \u00e0 cette seconde appellation qui pourrait faire penser qu&#8217;il contient du gluten, le sarrasin est bel est bien sans gluten !<\/p>\n<p>Le sarrasin c&#8217;est bien-s\u00fbr l&#8217;ingr\u00e9dient star des galettes sal\u00e9s de Bretagne que vous trouvez dans n&#8217;importe quelle cr\u00eaperie. Le sarrasin est en fait une &#8220;pseudo c\u00e9r\u00e9ales&#8221; originaire principalement de Chine et de Mongolie. Elle a ensuite envahie l&#8217;ensemble de l&#8217;Asie, avant d&#8217;arriver en Europe \u00e0 partir du XIV\u00e8me si\u00e8cle.&nbsp;<\/p>\n<p>Le sarrasin est id\u00e9al car il contient tous les acides amin\u00e9s essentiels, mais aussi du magn\u00e9sium, des vitamines du groupe B et il est tr\u00e8s riche en prot\u00e9ines v\u00e9g\u00e9tales. Cette pseudo c\u00e9r\u00e9ales a \u00e9galement un<a href=\"https:\/\/nourrisante.fr\/index.php\/2019\/11\/08\/lindice-glycemique-7-conseils-pour-loptimiser-dans-un-regime-sans-gluten\/\" target=\"_blank\"> indice glyc\u00e9mique<\/a>&nbsp;bas. Et vous le savez, c&#8217;est un indice cher \u00e0 mon c\u0153ur, c&#8217;est aussi pour \u00e7a que j&#8217;essaye toujours de r\u00e9duire l&#8217;indice glyc\u00e9mique de mes recettes sans gluten.&nbsp;<\/p>\n<p>Ici il est utilis\u00e9 dans une galette de bl\u00e9 noir que vous trouvez dans n&#8217;importe quel magasin. C&#8217;est aussi l&#8217;un des aliments industriels transform\u00e9s qui en g\u00e9n\u00e9ral est assez pur, et ne contient souvent que de la farine de sarrasin, de l&#8217;eau et du sel, mais v\u00e9rifiez tout de m\u00eame la composition pour \u00eatre s\u00fbrs.<\/p>\n<p>Je vous propose donc ici une recette ultra facile et carr\u00e9ment rapide pour vous faire un d\u00e9jeuner, d\u00eener ou petit-d\u00e9jeuner sain en mode express, avec une galette de bl\u00e9 noir, des \u00e9pinards et un \u0153uf.<\/p>\n<p>Pour r\u00e9aliser cette recette :&nbsp;<\/p>\n<ul>\n<li>1 galette de bl\u00e9 noir ou sarrasin&nbsp;<\/li>\n<li>1 \u0153uf&nbsp;<\/li>\n<li>une belle poign\u00e9e d&#8217;\u00e9pinards<\/li>\n<li>10 cl de cr\u00e8me soja cuisine ou autre cr\u00e8me v\u00e9g\u00e9tale&nbsp;<\/li>\n<li>1 cuill\u00e8re \u00e0 caf\u00e9 de curry&nbsp;<\/li>\n<li>sel, poivre<\/li>\n<\/ul>\n<div>\n<p>Dans une po\u00eale faire chauffer la poign\u00e9e d&#8217;\u00e9pinards. Une fois qu&#8217;ils ramollissent et r\u00e9duisent, ajouter la cr\u00e8me liquide de soja ou autre cr\u00e8me v\u00e9g\u00e9tale pour la cuisine, le curry, le sel et le poivre. Attendre un peu une l\u00e9g\u00e8re r\u00e9duction. Sortir la pr\u00e9paration et r\u00e9server.&nbsp;<br>Huilez l\u00e9g\u00e8rement la po\u00eale, placer la grande galette de sarrasin, cassez un \u0153uf dans la galette (\u0153uf au plat) et attendre qu&#8217;il soit presque cuit au niveau du blanc. \u00c0 ce moment l\u00e0 ajouter le m\u00e9lange \u00e9pinards et cr\u00e8me au curry. Laissez une minute histoire qu&#8217;ils r\u00e9chauffent, et servez aussit\u00f4t !&nbsp;<\/p>\n<p>En tout et pour tout c&#8217;est une recette qui doit vous prendre 10 minutes grand max !&nbsp;<\/p>\n<\/div>\n<p>Personnellement, j&#8217;ai mang\u00e9 cela en tant que brunch, mais je suis une grande fan du sal\u00e9 au petit d\u00e9jeuner. Quoi qu&#8217;il arrive, c&#8217;est aussi une recette que vous pouvez faire pour un midi rapide ou un soir de flemme !&nbsp;<\/p>\n<p>Et vous, vous utilisez d\u00e9j\u00e0 les galettes de sarrasin ? Quelles types de recettes faites vous avec ?&nbsp;<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a3e0566 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a3e0566\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b2978de\" data-id=\"b2978de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-67dc20e elementor-widget elementor-widget-image\" data-id=\"67dc20e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"attachment-large size-large wp-image-1220\" alt=\"galette bl\u00e9 noir \u00e9pinards \u0153uf\" srcset=\"https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/nourrisante.fr\/wp-content\/uploads\/2020\/02\/IMG_20200203_124948-scaled.jpg?resize=1536%2C1536&amp;ssl=1 1536w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Comment faire un plat sain, sans gluten, sans lait ET ultra rapide ? La r\u00e9ponse se trouve juste au-dessus ! En utilisant une galette de bl\u00e9 noir&nbsp;associ\u00e9e avec une prot\u00e9ine : l\u2019\u0153uf, et un l\u00e9gume vert : les \u00e9pinards ! Le sarrasin est aussi appel\u00e9 bl\u00e9 noir. Mais contrairement \u00e0 cette seconde appellation qui pourrait &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/nourrisante.fr\/index.php\/2020\/04\/15\/galette-de-ble-noir-epinards-et-oeuf\/\"> <span class=\"screen-reader-text\">Galette de bl\u00e9 noir \u00e9pinards et \u0152uf<\/span> Lire la suite\u00a0\u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":1219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","jetpack_post_was_ever_published":false},"categories":[18,12,11],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.1 - 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