{"id":24939,"date":"2026-07-01T11:14:38","date_gmt":"2026-07-01T16:14:38","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=24939"},"modified":"2026-07-29T11:47:31","modified_gmt":"2026-07-29T16:47:31","slug":"eating-well-on-busy-days","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/fr\/eating-well-on-busy-days\/","title":{"rendered":"Bien manger les jours charg\u00e9s"},"content":{"rendered":"

Quand la vie s'emballe, pr\u00e9parer des repas sains passe vite au second plan. Pourtant, prendre un peu de temps pour planifier \u00e0 l'avance permet de g\u00e9rer plus facilement une alimentation \u00e9quilibr\u00e9e tout au long de la semaine.<\/p>\n\n\n\n

Les d\u00e9monstrations sont gratuites, mais le nombre de places est limit\u00e9. Pour les d\u00e9monstrations de cuisine pour enfants, les enfants de moins de 8 ans doivent \u00eatre accompagn\u00e9s d'un adulte. Pour consulter le programme des prochaines d\u00e9monstrations ou r\u00e9server votre place, veuillez\u2026 s'inscrire en ligne<\/a> ou appelez le 918.595.4419.<\/p>\n\n\n\n

Porridge du lendemain, shakshuka et pouding aux graines de chia<\/h2>\n\n\n\n
\"\"
Petit-d\u00e9jeuner sain. Porridge d'avoine tremp\u00e9 toute la nuit avec des fruits rouges et autres fruits frais dans des bocaux en verre. Fond textile bleu. Gros plan.<\/figcaption><\/figure>\n\n\n\n

Lors de notre cours de nutrition pour adultes en juin, les participants ont explor\u00e9 des id\u00e9es pratiques de pr\u00e9paration de repas, adapt\u00e9es aux emplois du temps charg\u00e9s. Le menu de ce mois-ci proposait trois recettes simples et savoureuses qui facilitent une alimentation saine, m\u00eame les jours les plus charg\u00e9s. Ils ont appris \u00e0 pr\u00e9parer des petits-d\u00e9jeuners \u00e0 l'avance, comme le porridge du lendemain et le pudding aux graines de chia, et ont d\u00e9couvert comment des recettes polyvalentes, telles que la shakshuka, permettent de transformer les restes de l\u00e9gumes en un repas savoureux et nutritif. Ces astuces simples rendent non seulement une alimentation saine plus pratique, mais contribuent \u00e9galement \u00e0 composer des repas \u00e9quilibr\u00e9s, riches en fibres et en prot\u00e9ines, pour une sensation de sati\u00e9t\u00e9 durable. <\/p>\n\n\n\n

Shakshuka \u00e0 la saucisse de dinde<\/strong>

Ingr\u00e9dients:
\u2022 450 g de saucisse de dinde maigre pour le petit-d\u00e9jeuner
\u2022 1 cuill\u00e8re \u00e0 soupe d'huile d'olive
\u2022 1 oignon, coup\u00e9 en d\u00e9s
\u2022 2 poivrons, coup\u00e9s en d\u00e9s
\u2022 3 gousses d'ail hach\u00e9es
\u2022 1 bo\u00eete (800 g) de tomates concass\u00e9es
\u2022 1 bo\u00eete (411 g) de tomates en d\u00e9s
\u2022 1 bo\u00eete (113 g) de piments verts coup\u00e9s en d\u00e9s (facultatif)
\u2022 1 c. \u00e0 th\u00e9 de paprika
\u2022 1 cuill\u00e8re \u00e0 caf\u00e9 de cumin
\u2022 \u00bd c. \u00e0 th\u00e9 de poudre de chili
\u2022 Sel et poivre au go\u00fbt
\u2022 2 \u00e0 3 tasses d'\u00e9pinards
\u2022 6 \u00e0 8 \u0153ufs
\u2022 Persil ou coriandre frais
\u2022 Parmesan ou feta (facultatif)
\u2022 Pain complet croustillant

Instructions:
1. Faire dorer la saucisse ; retirer.
2. Faites revenir l'oignon et les poivrons dans l'huile d'olive pendant 5 \u00e0 7 minutes. Ajoutez l'ail 30 secondes.
3. Incorporer les tomates, les piments verts, les \u00e9pices et la saucisse. Laisser mijoter 10 \u00e0 15 minutes.
4. Incorporer les \u00e9pinards jusqu'\u00e0 ce qu'ils soient fl\u00e9tris.
5. Faire des puits, casser les \u0153ufs dans la sauce, couvrir et cuire jusqu'\u00e0 ce que les \u0153ufs atteignent la cuisson d\u00e9sir\u00e9e.
6. Garnir d'herbes et, si d\u00e9sir\u00e9, de fromage.
7. Servir avec du pain.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Shakshuka v\u00e9g\u00e9talienne aux pois chiches<\/strong>

Ingr\u00e9dients:
\u2022 2 cuill\u00e8res \u00e0 soupe d'huile d'olive
\u2022 1 oignon, coup\u00e9 en d\u00e9s
\u2022 2 poivrons, coup\u00e9s en d\u00e9s
\u2022 3 gousses d'ail hach\u00e9es
\u2022 1 bo\u00eete (800 g) de tomates concass\u00e9es
\u2022 1 bo\u00eete (425 g) de pois chiches \u00e9goutt\u00e9s
\u2022 1 c. \u00e0 th\u00e9 de paprika
\u2022 1 cuill\u00e8re \u00e0 caf\u00e9 de cumin
\u2022 \u00bd c. \u00e0 th\u00e9 de poudre de chili
\u2022 Sel et poivre
\u2022 2 \u00e0 3 tasses d'\u00e9pinards
\u2022 Persil ou coriandre frais
\u2022 Pain complet croustillant<\/p>\n\n\n\n

Instructions:
1. Faites revenir l'oignon et les poivrons jusqu'\u00e0 ce qu'ils soient tendres. Ajoutez l'ail.
2. Incorporer les tomates, les pois chiches et les assaisonnements. Laisser mijoter 10 \u00e0 15 minutes.
3. Incorporer les \u00e9pinards jusqu'\u00e0 ce qu'ils soient fl\u00e9tris.
4. Garnir d'herbes aromatiques et servir avec du pain.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Pouding aux graines de chia citron-fraise
<\/strong>
Ingr\u00e9dients:
\u2022 2 tasses de lait non sucr\u00e9 au choix
\u2022 \u00bd tasse de graines de chia
\u2022 1 tasse de fraises coup\u00e9es en d\u00e9s
\u2022 Zeste d'un citron
\u2022 2 cuill\u00e8res \u00e0 soupe de jus de citron
\u2022 1 \u00e0 2 cuill\u00e8res \u00e0 soupe de sirop d\u2019\u00e9rable ou de miel (facultatif)
\u2022 1 cuill\u00e8re \u00e0 caf\u00e9 de vanille

Instructions:
Fouettez tous les ingr\u00e9dients sauf les fraises. Laissez reposer 10 minutes, fouettez \u00e0 nouveau, incorporez d\u00e9licatement les fraises, puis r\u00e9frig\u00e9rez pendant au moins 4 heures ou toute une nuit. Servez frais.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Porridge aux dattes et caramel, cuit la veille
<\/strong>
Ingr\u00e9dients:
\u2022 2 tasses de flocons d'avoine
\u2022 2 tasses de lait au choix
\u2022 1 tasse de yaourt grec nature
\u2022 4 dattes Medjool d\u00e9noyaut\u00e9es
\u2022 1 cuill\u00e8re \u00e0 caf\u00e9 de vanille
\u2022 1 cuill\u00e8re \u00e0 caf\u00e9 de cannelle
\u2022 Une pinc\u00e9e de sel
\u2022 2 cuill\u00e8res \u00e0 soupe de graines de chia

Instructions:
1. M\u00e9langer les dattes avec le lait jusqu'\u00e0 obtenir une consistance lisse.
2. Incorporer les ingr\u00e9dients restants.
3. R\u00e9frig\u00e9rer toute la nuit.
4. R\u00e9partissez dans des bocaux et garnissez de fruits ou de noix avant de servir.<\/p>\n\n\n\n

\n\n\n\n

<\/p>\n\n\n\n

Quesadillas et cr\u00e8me fouett\u00e9e \u00e0 l'ananas<\/h2>\n\n\n\n
\"\"
Gros plan sur des quesadillas au poulet et au fromage cuites au four, servies avec de la salsa et du guacamole sur une assiette en pierre.<\/figcaption><\/figure>\n\n\n\n

Les enfants se sont amus\u00e9s \u00e0 pr\u00e9parer des quesadillas aux l\u00e9gumes et une d\u00e9licieuse cr\u00e8me fouett\u00e9e \u00e0 l'ananas maison. Cet atelier pratique proposait des recettes rapides et savoureuses qui facilitent une alimentation saine, m\u00eame les jours les plus charg\u00e9s.<\/p>\n\n\n\n

Quesadillas du petit-d\u00e9jeuner<\/strong>

Ingr\u00e9dients:
\u2022 4 tortillas
\u2022 4 \u0153ufs
\u2022 1\/2 tasse de fromage r\u00e2p\u00e9
\u2022 \u00bd tasse d'\u00e9pinards
\u2022 1\/4 d'oignon, coup\u00e9 en d\u00e9s
\u2022 1 cuill\u00e8re \u00e0 soupe d'huile d'olive
\u2022 \u00bd c. \u00e0 th\u00e9 de poudre d\u2019ail
\u2022 Sel et poivre

Instructions:
1. Cassez les \u0153ufs dans un bol, ajoutez le sel, le poivre et la poudre d'ail, et fouettez jusqu'\u00e0 ce que le m\u00e9lange soit homog\u00e8ne.
2. Faites chauffer l'huile dans une po\u00eale \u00e0 feu moyen\u00a0; ajoutez l'oignon et faites-le cuire 4 \u00e0 5 minutes jusqu'\u00e0 ce qu'il soit tendre et l\u00e9g\u00e8rement dor\u00e9.
dor\u00e9.
3. Versez les \u0153ufs et faites cuire \u00e0 feu doux, en remuant d\u00e9licatement jusqu'\u00e0 ce qu'ils soient tendres et juste pris (pas secs).
4. Ajouter les \u00e9pinards et cuire jusqu'\u00e0 ce qu'ils soient fl\u00e9tris (environ 1 \u00e0 2 minutes).
5. D\u00e9posez le m\u00e9lange d'\u0153ufs sur la moiti\u00e9 de chaque tortilla et saupoudrez de fromage.
6. Repliez les tortillas et faites-les cuire dans une po\u00eale \u00e0 feu moyen jusqu'\u00e0 ce qu'elles soient dor\u00e9es et croustillantes, environ
2 \u00e0 3 minutes par c\u00f4t\u00e9.
7. Retirer du feu, laisser refroidir l\u00e9g\u00e8rement, puis d\u00e9couper en quartiers.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Cr\u00e8me fouett\u00e9e aux fruits maison (Dole Whip)

<\/strong>Ingr\u00e9dients:
\u2022 2 tasses d'ananas congel\u00e9
\u2022 1\/2 tasse de lait ou de lait de coco
\u2022 1 cuill\u00e8re \u00e0 soupe de miel
\u2022 \u00bd c. \u00e0 th\u00e9 d\u2019extrait de vanille

Instructions:
1. Mettez l'ananas congel\u00e9, le lait, le miel et la vanille dans un mixeur.
2. M\u00e9langer jusqu'\u00e0 obtenir une consistance lisse et cr\u00e9meuse, en raclant les parois du bol au besoin.
3. Si la pr\u00e9paration est trop \u00e9paisse, ajoutez un petit filet de lait et m\u00e9langez \u00e0 nouveau.
4. Servir imm\u00e9diatement pour obtenir une texture de glace molle.<\/p>","protected":false},"excerpt":{"rendered":"

When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week. Demos are FREE to attend but space is limited. For the cooking for kids demos, children under 8 require an […]<\/p>\n","protected":false},"author":6,"featured_media":24942,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-24939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nEating Well on Busy Days - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/fr\/eating-well-on-busy-days\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Well on Busy Days - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. 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