crème de lentilles

 

Lentille 2

Une crème de lentilles corail à la cannelle, écorce d'orange et jus d'orange, sirop d'agave.

Recette simplissime :
200 g de lentilles corail cuite dans 50 cl de lait d'amande.
On les fait cuire pour qu'elles restent encore fermes mais cuites... ce qui sera plus facile pour bien les égouter.

Mode de cuisson : voir ci-dessous.
Les mixer puis ajouter 60 à 80 g de sucre intégral ou miel ou sirop d'agave (abaissera l'index glycémique du dessert) + 1 gousse de vanille fendue et grattée) -
Optionnel ; incorporer :
2 œufs cuits durs et écrasées (renfort en protéine)
ou
1 cuillère à soupe de purée d'amande
En fonction de l'aspect plus ou moins liquide (c'est assez variable en fonction de la manière dont les lentilles ont été égouttées) :
Pour ramollir la crème : ajouter jus d'agrume ou lait d'amande.
Pour épaissir (plus souvent le cas) : une cuillère à café (ou un peu plus) d'amidon de maïs bio ou e farine de graines de caroube bio

 

Quelques infos supplémentaires sur les lentilles :

Pour beaucoup ce mot est synonyme de problème de digestion ....
voilà quelques premières pistes pour les éviter :
La digestion délicate des lentilles provient essentiellement de la manière dont elles sont cuites .
Il est indispensable de démarrer la cuisson à froid et de lancer la cuisson sur un feu assez doux ....
Une chaleur trop forte au démarrage ou pendant la cuisson aura pour effet de cuire trop vite la couche superficielle de la lentille, par cette cuisson cela formera une sorte de carapace qui empêchera la bonne cuisson à cœur.

La cuisine c'est souvent une affaire de patience ... nos grands mères sans les plaques à induction préparait une cuisine beaucoup plus respectueuse de l'aliment que nous !!

Pour favoriser une cuisson adaptée on ne sale jamais l'eau de cuisson des lentilles !!!!
Pourquoi ?
Comme pour le sachet de thé il s'agit d'un lien direct avec le phénomène d’osmose et d'hydratation
La lentille (ou tout légume sec) cuira à cuit à coeur que si elle est hydratée.
Si on cuit les lentilles dans de l’eau non salée, le milieu le moins concentré en sel (l’eau dans ce cas) va se déplacer vers le milieu le plus concentré (les lentilles) et va donc permettre la cuisson par hydratation.

Fuyez le bicarbonate !
Une idée reçue consiste à préconiser le bicarbonate dans l'eau de cuisson : une grave erreur !!
Certes le bicarbonate de soude accélère l’absorption de l’eau lors de la cuisson, mais détruira la thiamine (vitamine B1), une vitamine importante dans l'effort sportif ( elle participe à la transformation du glucide en énergie pour faire court).....
C'est quand même un peu stupide de payer à un prix d'or des barres enrichies en vitamines B1 ( elles le sont pratiquement toutes pour des raisons de marketing avant tout!!!)
et se cramer la même vitamine alors que l'on pourrait l'apporter de manière naturelle par notre alimentation

Lentilles ou haricot secs ???
Pour revenir sur les différences en terme de valeur nutritionnelle des légumes secs , je crois qu'il est utile de rester pragmatique et simple , sauf aversion particulière pour l'un d'entre eux vous pouvez tous très sensiblement les considérer sur le même niveau en matière d'apport nutritionnel .....

forte présence en fer dans les légumes secs ?
oui mais .....
Un des intérêts des légumineuses est leur apport en fer (non héminique) , certes beaucoup moins assimilable par l'organisme que le fer des viandes (fer héminique) mais indispensable pour les végétariens : là encore il est indispensable d'enrichir le repas avec un aliment riche en vitamine C (citron, mangue, orange, kiwi…) en effet la vit C va faciliter l'absorption du fer

 

3 votes. Moyenne 4.00 sur 5.

Commentaires (77)

1. dwd 12/04/2014

bonjour
et merci pour cette mine d'informations précieuse ! quelle est l'utilisation preconisee de cette recette ? ultra ?

2. alain 12/04/2014

cette crème est excellente la veille d'un ultra ou pendant un ultra sur un ravitaillement en base de vie

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