All Posts By Johanie Sulliger

Je suis diététicienne, diplômée de la Haute Ecole de Santé de Genève et j’ai la chance d’exercer un métier que j’aime, vraiment ! C’est pendant mes études que l’envie de créer ce blog m’est venue. Je souhaitais apporter un regard nouveau sur la nutrition et tenter d’abattre le cliché de la diététicienne traqueuse de bourrelets et amoureuse des pouces de soja. L’alimentation étant une problématique majeure de santé publique, mon blog s’adresse principalement à une population en bonne santé qui souhaite trouver des conseils et infos pratiques pour la santé. J’espère qu’à travers mes articles, tu découvriras que plaisir et santé font bonne affaire et que les régimes sont hyper has-been !
deutschRezepte

Birnen-Joghurt-Haferflocken-Kuchen

Posted on 1 min read

Dieses Kuchenrezept ist leichter als ein traditioneller Kuchen und enthält hochwertige Ballaststoffe, Vitamine und Energie. Trotzdem wirst du sehen, dass er genauso gut schmeckt!

Birnen-Joghurt-Haferflocken-Kuchen
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Servings Prep Time
1 Kuchen von 25cm 25 Minuten
Cook Time
40 Minuten
Servings Prep Time
1 Kuchen von 25cm 25 Minuten
Cook Time
40 Minuten
Birnen-Joghurt-Haferflocken-Kuchen
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Servings Prep Time
1 Kuchen von 25cm 25 Minuten
Cook Time
40 Minuten
Servings Prep Time
1 Kuchen von 25cm 25 Minuten
Cook Time
40 Minuten
Ingredients
Servings: Kuchen von 25cm
Units:
Instructions
  1. Joghurt, Mehl, Hafer, Zucker, Vanillezucker und Backpulver in einer Schüssel mischen.
  2. Eier und Sonnenblumenöl hinzufügen und mit einem Schwingbesen zu einem glatten Teig mischen.
  3. Den Ofen auf 180 °C vorheizen (160 °C, wenn du einen Heissluftofen verwendest).
  4. Wasche die Birnen und schneide sie der Länge nach in zwei Hälften. Entferne den Kern mit den Samen (du musst sie nicht schälen).
  5. Hacke die Schokolade in kleine Stücke und teile die Vanilleschote, um das Innere herauszukratzen.
  6. Füge der Mischung das Vanilleextrakt und die Schokoladenstückchen hinzu.
  7. Lege das Backpapier in eine 25-cm-Kuchenform und giesse die Kuchenmischung in die Form.
  8. Platziere die 4 Birnenhälften vertikal in gleichem Abstand in der Mischung.
  9. Etwa 35-40 Minuten backen, fertig!

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englishRecipes

Pear, yogurt and oatmeal cake

Posted on 1 min read

This cake recipe is lighter than a traditional cake, it contains good quality fibre, vitamins and energy. Nonetheless, you’ll see that it tastes just as good!

Pear, yogurt and oatmeal cake
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Servings Prep Time
1 cake of 25cm 25 minutes
Cook Time
40 minutes
Servings Prep Time
1 cake of 25cm 25 minutes
Cook Time
40 minutes
Pear, yogurt and oatmeal cake
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Rezept drucken
Servings Prep Time
1 cake of 25cm 25 minutes
Cook Time
40 minutes
Servings Prep Time
1 cake of 25cm 25 minutes
Cook Time
40 minutes
Ingredients
Servings: of 25cm
Units:
Instructions
  1. Mix the yogurt, flour, oats, sugar, vanilla sugar and baking powder in a bowl.
  2. Add the eggs, sunflower oil and mix with a whisk to form a smooth dough.
  3. Preheat the oven to 180°C (160°C if using a fan oven).
  4. Wash the pears and cut them in half lengthwise. Remove the core with the seeds (no need to peel them).
  5. Chop the chocolate into chips and split the vanilla pod to remove the inside.
  6. Add vanilla extract and chocolate chips to the mixture.
  7. Place baking paper in a 25 cm cake tin and pour the cake mixture into the cake tin.
  8. Place the 4 pear halves vertically at an equal distance in the mixture.
  9. Bake for about 35-40 minutes

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englishRecipes

Bangkok coconut curry noodle bowl

Posted on 1 min read

This recipe is inspired by the traditional Bangkok Coconut Curry Bowl but with high-fibre soba noodles. You can add diced chicken, beef or shrimp if you wish. The spices and herbs used like red cabbage and broccoli have antioxidant properties. This makes it an ideal meal to fill up on vitamins and fibre.

Bangkok coconut curry noodle bowl
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Servings Prep Time
4 personnes 40 minutes
Servings Prep Time
4 personnes 40 minutes
Bangkok coconut curry noodle bowl
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Servings Prep Time
4 personnes 40 minutes
Servings Prep Time
4 personnes 40 minutes
Ingredients
Servings: personnes
Units:
Instructions
  1. Mince the shallot.
  2. Peel and cut the carrots into thin sticks.
  3. Defrost the broccolis.
  4. Cut the red cabbage into thin strips.
  5. Use a wok to fry the chopped shallot with 2 tbsp of sunflower oil.
  6. Add the carrots and stir regularly for 10 minutes.
  7. Add the broccolis.
  8. Add the coconut milk, red curry paste and soy sauce.
  9. Strip the basil and coriander then add them to the mixture.
  10. Finally add the brown sugar and ground ginger.
  11. Cover and simmer for about 15 minutes over medium heat.
  12. Cook the noodles for only 2-3 minutes in lightly salted boiling water.
  13. Drain the noodles and add them to the wok.
  14. Place the red cabbage on top.
  15. Sprinkle with sesame seeds.
Recipe Notes

Enjoy this exotic dish!

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englishRecipes

Green tea & vanilla madeleines

Posted on 1 min read
Green tea madeleine

This recipe is inspired by the traditional butter madeleines that are so popular, and the unique flavour of Japanese green tea. They are very easy to make and have the benefit of containing less sugar and additives than those found in the shops. 

Green tea madeleine
Green tea & vanilla madeleines
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All animal products can be replaced by plant-based alternatives
Servings Prep Time
24 madeleines 30 minutes
Cook Time
15 minutes
Servings Prep Time
24 madeleines 30 minutes
Cook Time
15 minutes
Green tea madeleine
Green tea & vanilla madeleines
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All animal products can be replaced by plant-based alternatives
Servings Prep Time
24 madeleines 30 minutes
Cook Time
15 minutes
Servings Prep Time
24 madeleines 30 minutes
Cook Time
15 minutes
Ingredients
Servings: madeleines
Units:
Instructions
  1. Mix the eggs and sugar together until the mixture turns white.
  2. Add the vanilla.
  3. Add the flour and baking powder and mix it all together.
  4. Soften the butter in a double boiler.
  5. Add butter and milk.
  6. Add 2 tbsp matcha green tea powder.
  7. Mix then preheat the oven to 220°C and let the mixture rest for 20 minutes.
  8. Fill the moulds with the mixture.
  9. Bake the madeleines for 5 minutes at 220°C and then lower the temperature of the oven to 180°C and let it cook for 10 extra minutes.
  10. Remove from the oven and let it cool.
  11. Melt the white chocolate in a double boiler.
  12. Once the madeleines have cooled down, dip a corner of each one in white chocolate and then sprinkle with the remaining green tea powder using a sieve.
  13. - Allow the chocolate to set and enjoy.

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englishRecipes

Spinach, broccoli & salmon quiche

Posted on 1 min read
Quiche with spinach, broccoli and salmon

This quiche recipe is high in energy (spelt dough), protein (eggs, yoghurt and salmon) and vegetables (spinach and broccoli). It contains an interesting amount of fibre and vegetables whose vitamins and minerals have been preserved. It is therefore an easy recipe to make for a healthy meal that can be served with a salad or a seasonal vegetable soup.

Quiche with spinach, broccoli and salmon
Quiche with spinach, broccoli and salmon
Spinach, broccoli & salmon quiche
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Servings Prep Time
4 people 30 minutes
Cook Time
40 minutes
Servings Prep Time
4 people 30 minutes
Cook Time
40 minutes
Quiche with spinach, broccoli and salmon
Spinach, broccoli & salmon quiche
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Servings Prep Time
4 people 30 minutes
Cook Time
40 minutes
Servings Prep Time
4 people 30 minutes
Cook Time
40 minutes
Ingredients
Servings: people
Units:
Instructions
  1. Arrange your cake dough in a round pan so that the edges are high enough and prick the bottom with a fork.
  2. Whisk the eggs with the yogurt then add the chopped chives, the grated cheese and pepper.
  3. Preheat the oven to 200°C (180°C if fan heat).
  4. In a frying pan, fry the fresh spinach in a little oil for a few minutes.
  5. In a saucepan, defrost the broccoli over low heat. Once defrosted, drain them.
  6. Add the spinach and broccoli to the first mixture.
  7. Cut the smoked salmon into strips and add it to the mixture.
  8. Mix everything together to obtain a homogeneous mixture.
  9. Pour the mixture over your dough base.
  10. Bake for about 35-40 minutes.

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françaisRecettes

Gratin de boulgour au safran, épinards & brocolis

Posted on 1 min read

Cette recette utilise des ingrédients simples, de saison et qui apportent de bons nutriments pour se préparer à l’hiver. La safran colore le boulgour et lui apporte une saveur agréable alors que les légumes complètent le repas en fibres et en vitamines.

Gratin de boulgour au safran, épinards & brocolis
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Tous les produits d'origine animale peuvent être remplacés par des alternatives végétales.
Servings Prep Time
2-4 personnes 30 minutes
Cook Time
20 minutes
Servings Prep Time
2-4 personnes 30 minutes
Cook Time
20 minutes
Gratin de boulgour au safran, épinards & brocolis
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Tous les produits d'origine animale peuvent être remplacés par des alternatives végétales.
Servings Prep Time
2-4 personnes 30 minutes
Cook Time
20 minutes
Servings Prep Time
2-4 personnes 30 minutes
Cook Time
20 minutes
Ingredients
Servings: personnes
Units:
Instructions
  1. Hacher finement l'échalote et faire revenir dans une poêle avec un peu d'huile.
  2. Ajouter le boulgour cru dans la poêle et mélanger brièvement.
  3. Ajouter 5 dL d'eau.
  4. Laisser cuire en remuant de temps en temps pendant environ 5 minutes puis retirer du feu et ajouter le safran.
  5. Dans une casserole, faire cuire les brocolis (après avoir séparé les petits arbres) dans l'eau bouillante avec le bouillon de légumes.
  6. Faire revenir les épinards frais dans une grande poêle avec un peu d'huile jusqu'à qu'ils aient rendus leur eau.
  7. Egoutter les brocolis et les épinards.
  8. Dans un plat à gratin, placer le boulgour, les brocolis et les épinards puis mélanger.
  9. Râper 100g de gruyère au-dessus.
  10. Enfourner 20 minutes à 180°C.

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