6 conseils pour manger plus de légumes

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Que ce soit des légumes-fruits, légumes-racines ou légumes–feuilles, les légumes sont des aliments indispensable à notre santé et bien-être au quotidien, c’est vrai qu’il n’est pas toujours évident de respecter le quota alloué aux légumes à consommer par jour, c’est pour cela que dans cet article nous vous proposons des conseils pour en manger facilement au quotidien, que ce soit en soupe pour le soir, en sauce pour accompagner vos repas ou tel quel pour profiter à 100% des minéraux et vitamines qu’ils apportent à notre organisme !

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Servez tels quels

Servez tels quels

Au déjeuner ou au diner, servez une assiette composée de crudités à table, vous pouvez varier les plaisirs : du brocoli, des tomates, des concombres, des carottes, du céleri et des poivrons, bref tout ce qui plait à la famille. Une trempette serait une bonne idée pour accompagner vos crudités, variez les recettes : sauce aux fines herbes, vinaigrette, sauce au fromage bleu, salsa…Comme tout le monde apprécie la fraîcheur et le croquant des légumes crus, vous avez de fortes chances qu’il ne reste plus rien dans l’assiette.

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Rôtissez-les

Rôtissez-les

C’est bien connu, les légumes acquièrent plus de saveurs quand on les rôtit au four, que ce soit avec de l’huile d’olive, des herbes de Provence, du vinaigre, du sel et poivre ou de l’ail. Procédez par saisonnalité : L’hiver pensez à servir des légumes racines, vous aurez le choix entre navet, betterave, carotte, pomme de terre… en été vous pourrez accompagner vos plats de champignons, de tomates, de courgettes, d’oignons ou encore de poivrons.

Vous pouvez aussi la jouer à l’italienne et faire une julienne de légumes que vous grillerez ensuite avec de l’ail et des herbes de Provence, une véritable entrée santé !

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Une bonne soupe

Une bonne soupe

Surtout en hiver, une bonne soupe accompagne parfaitement les différents repas de la journée, les légumes comme le brocoli, la pomme de terre, la carotte ou le chou-fleur en purée donneront une soupe bien crémeuse et réconfortante, idéale pour les journées glaciales.  

Les recettes sont assez basiques et simples à réaliser, par exemple faites cuire 1 tasse moyenne d’oignon haché avec 2 cuillères à soupe d’huile d’olive dans une casserole jusqu’à ce que l’oignon devienne transparent. Ensuite faites cuire le ou les légumes que vous ajouterez à l’oignon dans le mixeur jusqu’à avoir une purée bien lisse. Mettez la purée dans la casserole et rajoutez du bouillon ou du lait écrémé

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Faites-en une omelette

Faites-en une omelette

La plupart des légumes peuvent entrer dans la composition d’une omelette, surtout lorsqu’on leur ajoute un peu de fromage râpé. Oignon, poivron, tomate, champignon et pomme de terre viennent naturellement à l’esprit, mais il y en a bien d’autres. Favorisez des légumes qui peuvent se marier au goût des œufs et qui prennent peu de temps à cuire.

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Faites-les sauter

Faites-les sauter

Les légumes sautés sont un vrai délice et accompagnent facilement vos viandes, volailles et autre. Choisissez des légumes que tout le monde aime à la maison, coupez-les en gros dés. Dans une poêle à haute température, faites chauffer de l’huile d’olive puis ajoutez les dés de légume et faites les dorer en remuant constamment. Une fois cuits, ajoutez des assaisonnements à vos légumes : coriandre, thym, sel, poivre,…mélangez bien avant de servir. 

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Ou en sauce !

Ou en sauce !

Vous pouvez concocter de très bonnes sauces crues ou cuites à base de différents légumes comme les tomates, l’oignon, les champignons et les légumes verts. Vous pouvez soit préparer une sauce séparément avec chaque légume à part ou mélangés avec d’autres légumes. Servez la sauce sur de la volaille, une salade ou tout autre plat adéquat. 

Notre proposition du jour c’est le guacamole: pour le préparer vous aurez besoin d’un avocat bien mûr, d’une tomate de taille moyenne, une demi tasse d’oignon haché, du jus de citron et un peu de persil haché, commencez par écraser l’avocat puis rajoutez la tomate coupée en petits dés, l’oignon haché, le persil et le jus de citron, salez, poivrez puis mélangez et c’est prêt !

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