{"id":785038,"date":"2026-04-27T20:21:58","date_gmt":"2026-04-27T18:21:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/"},"modified":"2026-04-27T20:21:58","modified_gmt":"2026-04-27T18:21:58","slug":"fitness-3-facons-de-preparer-facilement-des-tartinades-maison","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/","title":{"rendered":"Fitness : 3 fa\u00e7ons de pr\u00e9parer facilement des tartinades maison."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.fr\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/#Tartine_au_thon\" title=\"Tartine au thon\">Tartine au thon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.fr\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/#Pate_a_loeuf\" title=\"P\u00e2te \u00e0 l&#8217;\u0153uf\">P\u00e2te \u00e0 l&#8217;\u0153uf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.fr\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/#Pate_de_petits_pois_et_davocat\" title=\"P\u00e2te de petits pois et d&#8217;avocat\">P\u00e2te de petits pois et d&#8217;avocat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.fr\/blog\/fitness-3-facons-de-preparer-facilement-des-tartinades-maison\/#Recette_video_pour_3_tartinades_maison\" title=\"Recette vid\u00e9o pour 3 tartinades maison :\">Recette vid\u00e9o pour 3 tartinades maison :<\/a><\/li><\/ul><\/nav><\/div>\n<p><span data-preserver-spaces=\"true\">Aimez-vous les tartinades faites maison ? Vous \u00eates au bon endroit !<\/span><\/p>\nNous avons pr\u00e9par\u00e9&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">trois recettes de tartinades saines<\/span><\/strong><span data-preserver-spaces=\"true\">, que vous allez adorer pour leur go\u00fbt et<\/span><strong><span data-preserver-spaces=\"true\">leur pr\u00e9paration rapide.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Et vous n&#8217;avez besoin que de<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;quelques ingr\u00e9dients de base&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">pour les r\u00e9aliser<\/span><strong><span data-preserver-spaces=\"true\">.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"> Il est m\u00eame possible que vous ayez d\u00e9j\u00e0 tous les ingr\u00e9dients chez vous.\nDo you still need to be talked into it? If your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">bouche<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;est d\u00e9j\u00e0&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">qui salive<\/span><\/strong><span data-preserver-spaces=\"true\">, passons aux choses !<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tartine_au_thon\"><\/span><strong>Tartine au thon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><strong>Ingr\u00e9dients :<\/strong><\/h3>\n<ul><li>1 bo\u00eete de <a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (ouvre dans un nouvel onglet)\" rel=\"noreferrer noopener\" class=\"ek-link\">thon<\/a> (120 g)<\/li>\n<li>50 g de yaourt grec \u00e9pais<\/li>\n<li>\u00bd oignon rouge<\/li>\n<li>moutarde, sel, poivre noir moulu et jus de citron, selon votre go\u00fbt<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\"><strong>M\u00e9thode :<\/strong><\/h3>\n<p>Hachez finement l&#8217;<strong>oignon<\/strong> et m\u00e9langez-le avec <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-120-g-aveiro.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong><a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">thon<\/a><\/strong>, le yaourt, la moutarde, les \u00e9pices, et assaisonnez avec du jus de citron.<\/p>\n<\/strong>La tartinade de thon \u00e9quilibr\u00e9e est pr\u00eate !<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Informations nutritionnelles<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>pour l&#8217;ensemble du produit<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calories<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lipides<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pate_a_loeuf\"><\/span><strong>P\u00e2te \u00e0 l&#8217;\u0153uf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><strong>Ingr\u00e9dients :<\/strong><\/h3>\n<ul><li>4 \u0153ufs<\/li>\n<li>60 g de yaourt grec \u00e9pais<\/li>\n<li>1 cuill\u00e8re \u00e0 soupe de moutarde de Dijon<\/li>\n<li>une poign\u00e9e de cresson des jardins<\/li>\n<li>sel, poivre noir moulu et jus de citron, selon votre go\u00fbt<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">M\u00e9thode :<\/h3>\n<p><span data-preserver-spaces=\"true\">Sortez les&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u0153ufs<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;du r\u00e9frig\u00e9rateur au moins&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">une demi-heure avant de pr\u00e9parer la garniture<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;afin qu&#8217;ils ne&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">se fissurent<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;dans l&#8217;eau.\nThe quick brown fox jumps over the lazy dog. This is a test sentence. <strong>Please ignore this part.<\/strong> <em>It is just for testing purposes.<\/em> <a href=\"https:\/\/www.example.com\">Visit our website<\/a>.  This is another paragraph. <img>  Here is some more text.\nLe rapide renard brun saute par-dessus le chien paresseux. Ceci est une phrase de test. <strong>Veuillez ignorer cette partie.<\/strong> <em>Ceci est uniquement \u00e0 des fins de test.<\/em> <a href=\"https:\/\/www.example.com\">Visitez notre site web<\/a>.  Ceci est un autre paragraphe. <img>  Voici plus de texte.\nCook them in&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">de l&#8217;eau bouillante pendant huit minutes,<\/span><\/strong><span data-preserver-spaces=\"true\"> puis, une fois cuites,<\/span><strong><span data-preserver-spaces=\"true\">refroidissez-les<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;dans de l&#8217;eau glac\u00e9e.<\/span><strong><span data-preserver-spaces=\"true\">\u00c9pluchez-les,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;hachez-les finement et m\u00e9langez-les avec&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">du yaourt, de la moutarde, de la cresson<\/span><\/strong><span data-preserver-spaces=\"true\">, et ajoutez de la saveur avec&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">des \u00e9pices et du jus de citron.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Bon app\u00e9tit!<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Informations nutritionnelles<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>pour l&#8217;ensemble du produit<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calories<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lipides<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pate_de_petits_pois_et_davocat\"><\/span><strong>P\u00e2te de petits pois et d&#8217;avocat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><strong>Ingr\u00e9dients :<\/strong><\/h3>\n<ul><li>150 g de petits pois surgel\u00e9s<\/li>\n<li>\u00bd avocat m\u00fbr (120 g)<\/li>\n<li>1 poign\u00e9e de persil<\/li>\n<li>1 gousse d&#8217;ail<\/li>\n<li>Jus de citron, sel et poivre noir moulu, selon votre go\u00fbt<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">M\u00e9thode :<\/h3>\n<p><strong><span data-preserver-spaces=\"true\">M\u00e9langez les petits pois cuits<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;dans un blender avec&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">l&#8217;avocat<\/span><\/strong><span data-preserver-spaces=\"true\">,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">la persil et l&#8217;ail<\/span><\/strong><span data-preserver-spaces=\"true\">.\nUne fois le tout m\u00e9lang\u00e9 et combin\u00e9, <strong><span data-preserver-spaces=\"true\">assaisonnez de sel, de poivre noir et de jus de citron<\/span><\/strong>. Voil\u00e0 ! Pr\u00eat \u00e0 \u00eatre servi.<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Informations nutritionnelles<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>pour l&#8217;ensemble du produit<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calories<\/td><td class=\"has-text-align-center\" data-align=\"center\">333<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lipides<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_1985-min-1124x749.jpg\" alt=\"Recette fitness : 3 fa\u00e7ons de pr\u00e9parer des tartinades maison\" class=\"wp-image-204364\" title=\"Recette fitness : 3 fa\u00e7ons de pr\u00e9parer des tartinades maison\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_1985-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_1985-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_1985-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_1985-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recette_video_pour_3_tartinades_maison\"><\/span>Recette vid\u00e9o pour 3 tartinades maison :<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:50%\"><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home-made spreads in 3 ways l Fitness recipes l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DQnsBPf5UKY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<p>Servez ces tartinades avec <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-bread-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">des viennoiseries fra\u00eeches,<\/a> <span data-preserver-spaces=\"true\">et d\u00e9gustez-les au petit-d\u00e9jeuner, au d\u00eener, en collation, ou lorsque vos amis viennent vous rendre visite.<\/span><\/p>\nNous pensons que vous essaierez les <strong><span data-preserver-spaces=\"true\">3 variantes de plateaux repas,<\/span><\/strong> et vous trouverez celle que vous pr\u00e9f\u00e9rez ! Si vous souhaitez que vos amis d\u00e9couvrent ces recettes, n&#8217;oubliez pas de <strong><span data-preserver-spaces=\"true\">partager<\/span><\/strong> cette publication. <\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>D\u00e9couvrez nos trois recettes de tartines gourmandes, rapides et faciles \u00e0 pr\u00e9parer, et qui ne n\u00e9cessitent que quelques ingr\u00e9dients de base. Avez-vous d\u00e9j\u00e0 l&#8217;eau \u00e0 la bouche ?<\/p>\n","protected":false},"author":16,"featured_media":204431,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14150,14136,14146],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-785038","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-spreads-fr","8":"category-recettes-video-fr","9":"category-collations-fr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness : 3 fa\u00e7ons de pr\u00e9parer facilement des tartinades maison. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez et craquez pour de d\u00e9licieuses tartines fitness, faciles \u00e0 pr\u00e9parer. 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