{"id":893,"date":"2026-04-02T10:14:36","date_gmt":"2026-04-02T10:14:36","guid":{"rendered":"https:\/\/enexia.be\/?p=893"},"modified":"2026-04-03T08:28:04","modified_gmt":"2026-04-03T08:28:04","slug":"cuisiner-la-transition","status":"publish","type":"post","link":"https:\/\/enexia.be\/index.php\/2026\/04\/02\/cuisiner-la-transition\/","title":{"rendered":"Cuisiner la transition"},"content":{"rendered":"<h2 class=\"wp-block-heading\">2 recettes de fin mars pour recharger le corps avant le printemps<\/h2>\n<p><!-- \/wp:post-content --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Fin mars, le corps est encore en mode hiver \u2014 les r\u00e9serves de vitamines s&#8217;amenuisent, la fatigue saisonni\u00e8re se fait sentir \u2014 mais les premiers signes du printemps pointent doucement. C&#8217;est pr\u00e9cis\u00e9ment le bon moment pour adapter son assiette : ni les plats lourds de l&#8217;hiver, ni les crudit\u00e9s estivales, mais une cuisine de transition, l\u00e9g\u00e8re et remin\u00e9ralisante.<br \/>\nLa bonne nouvelle : les march\u00e9s et \u00e9tals belges regorgent en ce moment d&#8217;ingr\u00e9dients savoureux, locaux et remarquablement nutritifs. Deux recettes simples pour en profiter.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Les ingr\u00e9dients stars de fin mars<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Avant de passer aux recettes, un coup de projecteur sur les vedettes de saison et leurs atouts sant\u00e9 :<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Le poireau<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>L\u00e9gume phare de l&#8217;hiver, il est \u00e0 son pic de saveur en mars. Riche en flavono\u00efdes et en vitamine K, il est aussi une excellente source de pr\u00e9biotiques \u2014 ces fibres qui nourrissent le microbiote intestinal et soutiennent indirectement le syst\u00e8me.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Le topinambour<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Encore m\u00e9connu, ce tubercule discret est pourtant l&#8217;un des aliments les plus riches en inuline, une fibre pr\u00e9biotique puissante. Des \u00e9tudes publi\u00e9es dans le British Journal of Nutrition confirment son r\u00f4le positif sur la diversit\u00e9 du microbiote et la r\u00e9duction de la fatigue digestive.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Les \u00e9pinards frais<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Disponibles d\u00e8s mars, les \u00e9pinards printaniers sont particuli\u00e8rement riches en fer non h\u00e9minique, en magn\u00e9sium et en folates (vitamine B9). Ces trois nutriments jouent un r\u00f4le cl\u00e9 dans la production d&#8217;\u00e9nergie cellulaire \u2014 ce qui en fait des alli\u00e9s pr\u00e9cieux contre la fatigue de fin d&#8217;hiver.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Les champignons<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Cultiv\u00e9s localement toute l&#8217;ann\u00e9e mais particuli\u00e8rement appr\u00e9ci\u00e9s en cette saison de transition, les champignons de Paris ou shiitake apportent du s\u00e9l\u00e9nium, du zinc et des b\u00eata-glucanes \u2014 des polysaccharides reconnus pour leur action immunomodulatrice.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Le cresson<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>R\u00e9colt\u00e9 frais en mars dans les zones humides, le cresson est l&#8217;un des l\u00e9gumes les plus denses en micronutriments : vitamine C, calcium, b\u00eata-carot\u00e8ne. Sa saveur l\u00e9g\u00e8rement piquante en fait un condiment aussi nutritif que savoureux.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":899,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" loading=\"lazy\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-899\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><noscript><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-899\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/heather-gill-NyI6X3oj7mg-unsplash-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/noscript><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:image {\"id\":898,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" loading=\"lazy\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-898\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-scaled.jpg 1706w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><noscript><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-898\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/arrangement-nutritious-cassava-roots-scaled.jpg 1706w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/noscript><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:image {\"id\":897,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" loading=\"lazy\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-897\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><noscript><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-683x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-897\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-683x1024.jpg 683w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-200x300.jpg 200w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-770x1155.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1024x1536.jpg 1024w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1365x2048.jpg 1365w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-293x440.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1400x2100.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-1320x1980.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/jacques-dillies-oLV-tTzVOic-unsplash-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/noscript><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:image {\"id\":896,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"746\" height=\"1024\" loading=\"lazy\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-746x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-896\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-746x1024.jpg 746w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-219x300.jpg 219w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-770x1057.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1119x1536.jpg 1119w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1492x2048.jpg 1492w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-293x402.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1400x1922.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1320x1812.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-scaled.jpg 1865w\" sizes=\"auto, (max-width: 746px) 100vw, 746px\" \/><noscript><img decoding=\"async\" width=\"746\" height=\"1024\" src=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-746x1024.jpg\" alt=\"Cuisiner la transition vers le printemps\" class=\"wp-image-896\" srcset=\"https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-746x1024.jpg 746w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-219x300.jpg 219w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-770x1057.jpg 770w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1119x1536.jpg 1119w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1492x2048.jpg 1492w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-293x402.jpg 293w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1400x1922.jpg 1400w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-1320x1812.jpg 1320w, https:\/\/enexia.be\/wp-content\/uploads\/2026\/04\/christine-siracusa-XJY1C5LVNn8-unsplash-scaled.jpg 1865w\" sizes=\"(max-width: 746px) 100vw, 746px\" \/><\/noscript><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<p>Recette n\u00b01 \u2014 Velout\u00e9 de poireau &amp; topinambour, huile de noisette<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Un velout\u00e9 r\u00e9confortant aux vertus pr\u00e9biotiques, id\u00e9al pour soutenir le microbiote et retrouver de l&#8217;\u00e9nergie durable.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>INGR\u00c9DIENTS<br \/>\n\u2022 3 poireaux moyens (partie blanche et vert tendre)<br \/>\n\u2022 400 g de topinambours<br \/>\n\u2022 1 oignon jaune<br \/>\n\u2022 1 gousse d&#8217;ail<br \/>\n\u2022 750 ml de bouillon de l\u00e9gumes maison ou peu sal\u00e9<br \/>\n\u2022 2 c. \u00e0 soupe d&#8217;huile d&#8217;olive<br \/>\n\u2022 1 c. \u00e0 soupe d&#8217;huile de noisette (pour la finition)<br \/>\n\u2022 Sel, poivre blanc, muscade<br \/>\n\u2022 Quelques noisettes torr\u00e9fi\u00e9es et persil frais pour la garniture<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>PR\u00c9PARATION<br \/>\n1. \u00c9pluchez et coupez les topinambours en d\u00e9s. Faites-les tremper 5 minutes dans de l&#8217;eau citronn\u00e9e pour \u00e9viter l&#8217;oxydation.<br \/>\n2. \u00c9mincez finement l&#8217;oignon et l&#8217;ail. Faites-les revenir \u00e0 feu doux dans l&#8217;huile d&#8217;olive pendant 3 minutes, sans coloration.<br \/>\n3. Ajoutez les poireaux \u00e9minc\u00e9s, couvrez et laissez suer 5 minutes jusqu&#8217;\u00e0 ce qu&#8217;ils soient tendres.<br \/>\n4. Incorporez les topinambours \u00e9goutt\u00e9s, versez le bouillon chaud. Portez \u00e0 \u00e9bullition puis laissez mijoter \u00e0 feu doux 20 minutes.<br \/>\n5. Mixez finement jusqu&#8217;\u00e0 obtenir un velout\u00e9 lisse. Ajustez la consistance avec un peu de bouillon si n\u00e9cessaire.<br \/>\n6. Servez dans des bols chauds, terminez avec un filet d&#8217;huile de noisette, quelques noisettes concass\u00e9es et du persil cisel\u00e9.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Le duo poireau-topinambour est une v\u00e9ritable bombe pr\u00e9biotique : les fibres d&#8217;inuline qu&#8217;il contient nourrissent directement les bact\u00e9ries b\u00e9n\u00e9fiques du microbiote. Un microbiote \u00e9quilibr\u00e9 influence la production de s\u00e9rotonine, r\u00e9gule l&#8217;inflammation et am\u00e9liore l&#8217;absorption des min\u00e9raux \u2014 dont le magn\u00e9sium et le fer, souvent d\u00e9ficitaires en fin d&#8217;hiver. L&#8217;huile de noisette apporte quant \u00e0 elle des acides gras mono-insatur\u00e9s et de la vitamine E.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Recette n\u00b02 \u2014 Bowl \u00e9pinards, \u0153uf mollet, champignons r\u00f4tis &amp; vinaigrette au cresson<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Un bowl complet, color\u00e9 et remin\u00e9ralisant \u2014 pour faire le plein de fer, magn\u00e9sium et vitamine C en un seul repas.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>INGR\u00c9DIENTS<br \/>\nPour le bowl :<br \/>\n\u2022 150 g d&#8217;\u00e9pinards frais<br \/>\n\u2022 250 g de champignons de Paris ou shiitake<br \/>\n\u2022 2 \u0153ufs frais<br \/>\n\u2022 100 g de quinoa ou de riz complet cuit (base optionnelle)<br \/>\n\u2022 1 c. \u00e0 soupe d&#8217;huile d&#8217;olive<br \/>\n\u2022 Fleur de sel, poivre<br \/>\nPour la vinaigrette au cresson :<br \/>\n\u2022 1 petite botte de cresson frais<br \/>\n\u2022 3 c. \u00e0 soupe d&#8217;huile d&#8217;olive extra vierge<br \/>\n\u2022 1 c. \u00e0 soupe de vinaigre de cidre<br \/>\n\u2022 1 c. \u00e0 caf\u00e9 de moutarde \u00e0 l&#8217;ancienne<br \/>\n\u2022 Sel, poivre<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>PR\u00c9PARATION<br \/>\n1. Faites cuire les \u0153ufs mollets : plongez-les dans l&#8217;eau bouillante 6 minutes 30, puis dans un bain d&#8217;eau froide. \u00c9calez d\u00e9licatement.<br \/>\n2. Nettoyez et tranchez les champignons. Faites-les r\u00f4tir \u00e0 feu vif dans l&#8217;huile d&#8217;olive avec une pinc\u00e9e de sel jusqu&#8217;\u00e0 ce qu&#8217;ils soient dor\u00e9s (environ 7 minutes). R\u00e9servez.<br \/>\n3. Pr\u00e9parez la vinaigrette : mixez le cresson (gardez quelques feuilles pour la garniture), l&#8217;huile d&#8217;olive, le vinaigre (ou le jus d&#8217;un demi citron vert) et la moutarde jusqu&#8217;\u00e0 obtenir une sauce verte homog\u00e8ne. Salez et poivrez.<br \/>\n4. Dans une po\u00eale \u00e0 feu tr\u00e8s doux, faites tomber les \u00e9pinards 1 \u00e0 2 minutes avec quelques gouttes d&#8217;huile d&#8217;olive. Ils doivent juste s&#8217;attendrir, pas fondre.<br \/>\n5. Montez les bols : base de quinoa ou riz, \u00e9pinards ti\u00e8des, champignons r\u00f4tis, \u0153uf mollet coup\u00e9 en deux. Nappez g\u00e9n\u00e9reusement de vinaigrette au cresson.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Le cresson frais convertit le fer non h\u00e9minique en une forme mieux assimilable par l&#8217;organisme \u2014 un m\u00e9canisme bien document\u00e9 en nutrition. Les champignons apportent zinc et s\u00e9l\u00e9nium, essentiels au bon fonctionnement du syst\u00e8me immunitaire. L&#8217;\u0153uf compl\u00e8te l&#8217;apport en prot\u00e9ines compl\u00e8tes et en vitamine B12, souvent en baisse en fin d&#8217;hiver.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 recettes de fin mars pour recharger le corps avant le printemps Fin mars, le corps est encore en mode hiver \u2014 les r\u00e9serves de vitamines s&#8217;amenuisent, la fatigue saisonni\u00e8re se fait sentir \u2014 mais les premiers signes du printemps pointent doucement. C&#8217;est pr\u00e9cis\u00e9ment le bon moment pour adapter son assiette : ni les plats lourds de l&#8217;hiver, ni les crudit\u00e9s estivales, mais une cuisine de transition, l\u00e9g\u00e8re et remin\u00e9ralisante. La bonne nouvelle : les march\u00e9s et \u00e9tals belges regorgent [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-893","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cuisine-sante"],"_links":{"self":[{"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/posts\/893","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/comments?post=893"}],"version-history":[{"count":10,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/posts\/893\/revisions"}],"predecessor-version":[{"id":943,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/posts\/893\/revisions\/943"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/media\/895"}],"wp:attachment":[{"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/media?parent=893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/categories?post=893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/enexia.be\/index.php\/wp-json\/wp\/v2\/tags?post=893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}