{"id":379849,"date":"2021-10-23T15:57:53","date_gmt":"2021-10-23T15:57:53","guid":{"rendered":"https:\/\/centralsun.com\/?p=379849"},"modified":"2026-10-27T08:24:22","modified_gmt":"2026-10-27T06:24:22","slug":"graines-de-chia-utilisation-et-recette-pudding","status":"publish","type":"post","link":"https:\/\/centralsun.com\/fr\/graines-de-chia-utilisation-et-recette-pudding\/","title":{"rendered":"Graines de chia : comment les utiliser et recette de pudding"},"content":{"rendered":"

Qu’est-ce que les graines de chia ? Pourquoi les consommer tous les jours et dans quels plats int\u00e9ressants peut-on les utiliser ? Les graines de chia peuvent-elles vraiment remplacer l’\u0153uf ? Voyons cela de plus pr\u00e8s ! <\/span><\/strong><\/h3>\n

1. Valeurs nutritionnelles des graines de chia<\/span><\/span><\/strong><\/h3>\n

Commen\u00e7ons par l’essentiel : les valeurs nutritionnelles ! Les graines de chia ont beaucoup attir\u00e9 l’attention pour leur profil nutritionnel : elles contiennent des acides gras essentiels, des acides amin\u00e9s essentiels, des vitamines et des min\u00e9raux. <\/span><\/span><\/p>\n

2. Teneur en fibres<\/span><\/strong><\/h3>\n

Le chia contient \u00e0 la fois des fibres solubles dans l’eau et des fibres insolubles. Une cuill\u00e8re \u00e0 soupe de graines de chia contient au total 5,6 g de fibres ! <\/span><\/p>\n

3. Une excellente alternative \u00e0 l’\u0153uf <\/span><\/span><\/strong><\/h3>\n

Gr\u00e2ce \u00e0 leur capacit\u00e9 \u00e0 retenir l’eau, les graines de chia sont aussi un excellent substitut de l’\u0153uf. Au contact d’un liquide, les graines forment une masse collante \u00e0 la texture g\u00e9lifi\u00e9e, qui aide les p\u00e2tisseries \u00e0 tenir ensemble. Si vous \u00eates v\u00e9g\u00e9tarien ou si vous pr\u00e9f\u00e9rez simplement une alimentation sans \u0153ufs, les graines de chia sont l’alternative id\u00e9ale ! Pour pr\u00e9parer un \u00ab \u0153uf de chia \u00bb, il vous suffit de 1 cuill\u00e8re \u00e0 soupe de graines de chia, de 3 cuill\u00e8res \u00e0 soupe d’eau et de quelques minutes de patience, le temps que les graines absorbent l’eau. <\/span><\/span><\/p>\n

4. Teneur en prot\u00e9ines v\u00e9g\u00e9tales<\/span><\/strong><\/h3>\n

Les graines de chia contiennent 15 \u00e0 20 % de prot\u00e9ines. <\/span><\/p>\n

Quelle quantit\u00e9 de graines de chia consommer ? <\/span><\/strong><\/h3>\n

En r\u00e9alit\u00e9, 1 cuill\u00e8re \u00e0 soupe par jour suffit. Une cuill\u00e8re de graines de chia contient 100 mg de calcium et 70 mg de magn\u00e9sium, ainsi que des prot\u00e9ines v\u00e9g\u00e9tales et des fibres. Il est recommand\u00e9 de faire tremper les graines dans de l’eau pendant au moins 10 minutes avant de les consommer. <\/span><\/p>\n

O\u00f9 utiliser les graines de chia ? <\/span><\/strong><\/h3>\n

Les graines de chia sont id\u00e9ales dans toutes sortes de salades ou en topping sur un porridge, dans les smoothies, dans les p\u00e2tisseries et m\u00eame dans une p\u00e2te \u00e0 cr\u00eapes \u00e0 la place des \u0153ufs. Elles sont aussi parfaites pour pr\u00e9parer un d\u00e9licieux pudding de chia et, bien s\u00fbr, pour accompagner les smoothies. <\/span><\/p>\n

Si vous voulez remplacer un gros \u0153uf, m\u00e9langez 1 cuill\u00e8re \u00e0 soupe de graines de chia avec 3 cuill\u00e8res \u00e0 soupe d’eau et laissez reposer environ 10 \u00e0 15 minutes. Incorporez ensuite \u00e0 la p\u00e2te \u00e0 la place d’un \u0153uf ordinaire. Pour le pudding, m\u00e9langez en revanche les graines avec votre lait ou yaourt v\u00e9g\u00e9tal pr\u00e9f\u00e9r\u00e9 et attendez qu’une texture \u00e9paisse, proche d’une cr\u00e8me, se forme, puis assaisonnez selon vos go\u00fbts. Vous pouvez utiliser diff\u00e9rentes poudres de fruits lyophilis\u00e9es, des fruits rouges frais ou m\u00eame de la confiture ! <\/span><\/p>\n

Recette de pudding de chia (pour 4 personnes) : <\/span><\/strong><\/h3>\n

1 bo\u00eete de lait de coco l\u00e9ger <\/span><\/p>\n

3 cuill\u00e8res \u00e0 soupe de graines de chia bio <\/strong><\/a><\/span><\/p>\n

2 cuill\u00e8res \u00e0 soupe de sirop d’\u00e9rable <\/span><\/p>\n

1 tasse de pur\u00e9e de mangue <\/span><\/p>\n

extrait de vanille (facultatif)<\/span><\/p>\n

Pr\u00e9paration : m\u00e9langez les graines de chia avec le lait de coco, le sirop d’\u00e9rable et la vanille, puis laissez au r\u00e9frig\u00e9rateur au moins 1 \u00e0 2 heures pour que les graines gonflent. Lorsque les graines ont gonfl\u00e9 et que la texture est devenue cr\u00e9meuse, r\u00e9partissez le pudding en couches avec la pur\u00e9e de mangue dans des verrines et d\u00e9corez \u00e0 votre go\u00fbt.<\/span><\/p>\n

Voici des photos d’inspiration de diff\u00e9rents puddings de chia, pour montrer tout ce que l’on peut faire avec ces merveilleuses petites graines. <\/span><\/p>\n

\"graines<\/a>\u00a0\u00a0 \u00a0\u00a0\"graines<\/a><\/p>\n

\"pudding<\/a>\u00a0 \u00a0 \u00a0\"graines<\/a><\/p>\n

Les graines de chia sont aussi disponibles dans la boutique en ligne de Centralsun : vous pouvez les commander facilement ICI<\/strong><\/a> et les essayer vous-m\u00eame ! <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Qu’est-ce que les graines de chia ? Pourquoi les consommer tous les jours et dans quels plats int\u00e9ressants peut-on les<\/p>\n","protected":false},"author":4,"featured_media":379848,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3221],"tags":[],"class_list":["post-379849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe"],"yoast_head":"\nGraines de chia : usages et recette | Centralsun<\/title>\n<meta name=\"description\" content=\"Qu'est-ce que les graines de chia et comment les utiliser en cuisine : substitut d'\u0153uf, id\u00e9es de smoothies et recette de pudding de chia \u00e0 la mangue.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centralsun.com\/fr\/graines-de-chia-utilisation-et-recette-pudding\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Graines de chia : comment les utiliser et recette de pudding\" \/>\n<meta property=\"og:description\" content=\"Qu'est-ce que les graines de chia ? 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