{"id":47160,"date":"2024-04-15T13:37:50","date_gmt":"2024-04-15T17:37:50","guid":{"rendered":"https:\/\/cms.nautilusplus.com\/?p=47160"},"modified":"2024-04-15T17:03:05","modified_gmt":"2024-04-15T21:03:05","slug":"toasts-a-lavocat-quatre-facons","status":"publish","type":"post","link":"https:\/\/www.nautilusplus.com\/fr\/toasts-a-lavocat-quatre-facons\/","title":{"rendered":"Toasts \u00e0 l\u2019avocat\u00a0: quatre fa\u00e7ons"},"content":{"rendered":"\n<p>Le d\u00e9jeuner de l\u2019heure, les fameuses toasts \u00e0 l\u2019avocat! Pourtant, vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi votre toast \u00e0 l\u2019avocat ne vous rassasiait pas jusqu\u2019au d\u00eener? Ce d\u00e9jeuner populaire contient souvent peu de prot\u00e9ines, ce qui est essentiel pour commencer votre journ\u00e9e du bon pied et mettre toutes les chances de votre c\u00f4t\u00e9 d\u2019avoir une \u00e9nergie et un app\u00e9tit stables tout au long de la journ\u00e9e.<\/p>\n\n\n\n<p>Il n\u2019est pas toujours \u00e9vident de trouver des alternatives plus compl\u00e8tes et \u00e9quilibr\u00e9es aux repas que nous aimons tant. Je vous donne donc ici <strong>quatre mani\u00e8res d\u2019ajouter de la prot\u00e9ine \u00e0 vos toasts \u00e0 l\u2019avocat<\/strong>, dont deux v\u00e9g\u00e9tariennes et une v\u00e9gane! Vous commencerez ainsi la journ\u00e9e avec un d\u00e9jeuner complet qui vous soutiendra jusqu\u2019au lunch!<\/p>\n\n\n\n<h2>Recette de toasts \u00e0 l\u2019avocat classique (sert de base aux quatre versions)<\/h2>\n\n\n\n<p><strong>Ingr\u00e9dients<\/strong><\/p>\n\n\n\n<ul>\n<li>2 toasts multigrains<\/li>\n\n\n\n<li>\u00bd avocat<\/li>\n\n\n\n<li>1 c. \u00e0 th\u00e9 (5 ml) de jus de citron frais ou de concentr\u00e9<\/li>\n\n\n\n<li>Sel et poivre au go\u00fbt<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ol type=\"1\">\n<li>\u00c9craser \u00e0 la fourchette l\u2019avocat avec le jus de citron, le sel et le poivre, puis \u00e9tendre sur les deux tranches de pain.<\/li>\n<\/ol>\n\n\n\n<h3>Version 1&nbsp;: Saumon fum\u00e9<\/h3>\n\n\n\n<p><strong>Ingr\u00e9dient<\/strong><\/p>\n\n\n\n<ul>\n<li>50g de saumon fum\u00e9 (environ 2-3 tranches)<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ol type=\"1\">\n<li>Garnir les deux toasts \u00e0 l\u2019avocat des tranches de saumon fum\u00e9.<\/li>\n<\/ol>\n\n\n\n<p>Valeurs nutritives&nbsp;: 405 calories | 22g prot\u00e9ines | 20g lipides | 27g glucides | 11g fibres<\/p>\n\n\n\n<h3>Version 2&nbsp;: Fromage cottage<\/h3>\n\n\n\n<p><strong>Ingr\u00e9dient<\/strong><\/p>\n\n\n\n<ul>\n<li>\u00bd tasse (125 ml) de fromage cottage 1 ou 2%<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ol type=\"1\">\n<li>Ajouter le fromage cottage au m\u00e9lange d\u2019avocat et bien m\u00e9langer. Garnir ensuite les tranches de pain du m\u00e9lange.<\/li>\n<\/ol>\n\n\n\n<p>Valeurs nutritives&nbsp;: 386 calories | 23g prot\u00e9ines | 16g lipides | 32g glucides | 11g fibres<\/p>\n\n\n\n<h3>Version 3&nbsp;: \u0152ufs<\/h3>\n\n\n\n<p><strong>Ingr\u00e9dient<\/strong><\/p>\n\n\n\n<ul>\n<li>2 \u0153ufs, cuits comme vous les pr\u00e9f\u00e9rez (brouill\u00e9s, \u00e0 la coque, tourn\u00e9s, etc.)<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ol type=\"1\">\n<li>D\u00e9poser un \u0153uf sur chaque toast \u00e0 l\u2019avocat, entier ou coup\u00e9 en tranches.<\/li>\n<\/ol>\n\n\n\n<p>Valeurs nutritives&nbsp;: 450 calories | 24g prot\u00e9ines | 24g lipides | 28g glucides | 11g fibres<\/p>\n\n\n\n<h3>Version 4&nbsp;: Petits pois verts<\/h3>\n\n\n\n<p><strong>Ingr\u00e9dients<\/strong><\/p>\n\n\n\n<ul>\n<li>\u00bd tasse (125 ml) de petits pois bouillis<\/li>\n\n\n\n<li>1 c. \u00e0 soupe (15 ml) de graines de chanvre d\u00e9cortiqu\u00e9es<\/li>\n\n\n\n<li>1 c. \u00e0 soupe (15 ml) de graines de citrouille<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ol type=\"1\">\n<li>\u00c9craser les petits pois dans le m\u00e9lange d\u2019avocat.<\/li>\n\n\n\n<li>Ajouter les graines de chanvre au m\u00e9lange d\u2019avocat ou saupoudrer sur le dessus des toasts \u00e0 l\u2019avocat.<\/li>\n\n\n\n<li>Garnir des graines de citrouille.<\/li>\n<\/ol>\n\n\n\n<p>Valeurs nutritives&nbsp;: 468 calories | 21g prot\u00e9ines | 22g lipides | 35g glucides | 15g fibres<\/p>\n\n\n\n<h2>Les garnitures&#8230;en option!<\/h2>\n\n\n\n<p>Une fois votre version choisie, je vous propose d\u2019autres garnitures \u00e0 ajouter selon vos go\u00fbts!<\/p>\n\n\n\n<ul>\n<li>Radis coup\u00e9s en fines rondelles<\/li>\n\n\n\n<li>Oignons rouges marin\u00e9s*<\/li>\n\n\n\n<li>Flocons de piment fort<\/li>\n\n\n\n<li>Poivre<\/li>\n<\/ul>\n\n\n\n<h4>*Recette d\u2019oignons rouges marin\u00e9s rapido-presto!<\/h4>\n\n\n\n<p><strong>Ingr\u00e9dients<\/strong><\/p>\n\n\n\n<ul>\n<li>1 oignon rouge coup\u00e9 en fines rondelles<\/li>\n\n\n\n<li>\u00bd tasse (125 ml) d\u2019eau<\/li>\n\n\n\n<li>\u00bd tasse (125 ml) de vinaigre au choix (j\u2019ai utilis\u00e9 du vinaigre blanc distill\u00e9 et du vinaigre de vin rouge)<\/li>\n\n\n\n<li>1.5 c. \u00e0 soupe (22,5 ml) de miel ou sirop d\u2019\u00e9rable<\/li>\n\n\n\n<li>1 c. \u00e0 th\u00e9 (5 ml) de sel<\/li>\n\n\n\n<li>1 c. \u00e0 th\u00e9 (5 ml) de flocons de piment fort (facultatif)<\/li>\n<\/ul>\n\n\n\n<p><strong>M\u00e9thode<\/strong><\/p>\n\n\n\n<ul>\n<li>Mettre les oignons dans un pot Mason ou qui r\u00e9siste \u00e0 la chaleur.<\/li>\n\n\n\n<li>Amener \u00e0 l\u00e9g\u00e8re \u00e9bullition l\u2019eau avec le vinaigre, le miel, le sel et les flocons de piment fort. Verser le m\u00e9lange sur les oignons.<\/li>\n\n\n\n<li>Laisser refroidir 30 minutes avant de mettre au frigo. Se gardent facilement pendant deux semaines.<\/li>\n<\/ul>\n\n\n\n<h3>Pour d&rsquo;autres recettes de d\u00e9jeuner avec de l&rsquo;avocat :<\/h3>\n\n\n\n<ul>\n<li><a href=\"\/fr\/dejeuner-la-mexicaine\/\">D\u00e9jeuner \u00e0 la Mexicaine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.ultimefit.com\/nutrition\/recettes\/409\/smoothie-au-chocolat-vegan\">Smoothie au chocolat v\u00e9gan<\/a><\/li>\n<\/ul>\n\n\n\n<p>Alors, dites-moi, quelle version essayeriez-vous en premier? &#x1f609;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le d\u00e9jeuner de l\u2019heure, les fameuses toasts \u00e0 l\u2019avocat! Pourtant, vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi votre toast \u00e0 l\u2019avocat ne vous rassasiait pas jusqu\u2019au d\u00eener? Ce d\u00e9jeuner populaire contient souvent peu de prot\u00e9ines, ce qui est essentiel pour commencer votre journ\u00e9e du bon pied et mettre toutes les chances de votre c\u00f4t\u00e9 d\u2019avoir une \u00e9nergie [&hellip;]<\/p>\n","protected":false},"author":84,"featured_media":47161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5190],"tags":[1906,6895,1727,5385,1648,5709,6896,1894,6893],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"Le d\u00e9jeuner de l\u2019heure! 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