{"id":785292,"date":"2026-04-28T01:21:30","date_gmt":"2026-04-27T23:21:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recette-legumes-fermentes\/"},"modified":"2026-04-28T01:21:30","modified_gmt":"2026-04-27T23:21:30","slug":"fitness-recette-legumes-fermentes","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/fitness-recette-legumes-fermentes\/","title":{"rendered":"Fitness Recette : L\u00e9gumes ferment\u00e9s."},"content":{"rendered":"\n<p>Les l\u00e9gumes ferment\u00e9s ou les cornichons sont riches en vitamines et en <strong><strong>probiotiques et pr\u00e9biotiques importants<\/strong>. De plus, c&#8217;est un excellent moyen de diversifier votre consommation de l\u00e9gumes. En plus de son excellent go\u00fbt, il est <strong><strong>facile \u00e0 pr\u00e9parer<\/strong> et peut \u00eatre fait \u00e0 la maison par absolument n&#8217;importe qui. Pour finir, vous pouvez l&#8217;assaisonner avec du vinaigre de cidre selon vos go\u00fbts.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingr\u00e9dients :<\/h3>\n<ul class=\"wp-block-list\"><li>1200 g de chou blanc<\/li>\n<li>250 g de carottes<\/li>\n<li>240 g de poivron rouge<\/li>\n<li>130 g d&#8217;oignon<\/li>\n<li>4 <a href=\"https:\/\/gymbeam.com\/bio-bay-leaves-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\">feuilles de laurier<\/a><\/li>\n<li>10 grains de poivre noir<\/li>\n<li>6 baies de geni\u00e8vre<\/li>\n<li>2 gousses d&#8217;ail<\/li>\n<li>30 g de <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sel<\/a><\/li>\n<\/ul>\n<li><a href=\"https:\/\/gymbeam.com\/bio-apple-cider-vinegar-gymbeam.html\">vinaigre de cidre<\/a> pour la saveur<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26.png\" alt=\"L\u00e9gumes ferment\u00e9s - ingr\u00e9dients\" class=\"wp-image-671150\" title=\"L\u00e9gumes ferment\u00e9s - ingr\u00e9dients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\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<h3 class=\"wp-block-heading\">M\u00e9thode :<\/h3>\n<p><b><strong>Nettoyez les l\u00e9gumes et coupez-les<\/strong><\/b> en petites lani\u00e8res. C&#8217;est important car des morceaux de l\u00e9gumes plus gros prendront plus de temps \u00e0 fermenter.<\/p>\n<strong>M\u00e9langez les l\u00e9gumes pr\u00e9par\u00e9s dans un grand bol avec le <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sel<\/a> et les \u00e9pices, en excluant la feuille de laurier<\/a> pour \u00e9viter qu&#8217;elle ne se brise dans le m\u00e9lange. Apr\u00e8s avoir repos\u00e9 un certain temps, lorsque les l\u00e9gumes commencent<b><strong> \u00e0 lib\u00e9rer leur jus<\/strong><\/b>, <b><strong>pressez-les<\/strong><\/b> fermement plusieurs fois et transf\u00e9rez-les dans un r\u00e9cipient propre.<\/strong>\nLorsque vous transf\u00e9rez le m\u00e9lange dans un bocal, ajoutez progressivement les <a href=\"https:\/\/gymbeam.com\/bio-bay-leaves-sonnentor.html\"><b><strong>feuilles de laurier<\/strong><\/b><\/a> \u00e0 <strong>chaque couche<\/strong>. Une fois le bocal plein, versez le jus restant et pressez les l\u00e9gumes afin que <strong>le jus remonte \u00e0 la surface<\/strong>. <strong>Ne fermez pas le bocal contenant les l\u00e9gumes<\/strong> afin de permettre au dioxyde de carbone (CO2) produit lors de la fermentation de s&#8217;\u00e9chapper.\nCependant, il est id\u00e9al d&#8217;utiliser un r\u00e9cipient qui poss\u00e8de d\u00e9j\u00e0 ce <b><strong>syst\u00e8me de pressurisation<\/strong><\/b> int\u00e9gr\u00e9. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Les l\u00e9gumes vont fermenter m\u00eame \u00e0 la temp\u00e9rature ambiante normale, mais il <b><strong>est pr\u00e9f\u00e9rable de les conserver dans un endroit frais o\u00f9 la temp\u00e9rature est d&#8217;environ 10-15\u00b0C<\/strong><\/b>. L&#8217;ensemble du processus <b><strong>prend 7 \u00e0 15 jours<\/strong><\/b>, selon la quantit\u00e9 et la temp\u00e9rature.\nLe processus de fermentation est accompagn\u00e9 d&#8217;un d\u00e9gagement de bulles typique qui diminue progressivement. Les l\u00e9gumes correctement ferment\u00e9s <b><strong>perdent leur duret\u00e9 naturelle<\/strong><\/b> et d\u00e9veloppent une saveur caract\u00e9ristique, agr\u00e9ablement acidul\u00e9e. Une fois ferment\u00e9s, il est id\u00e9al de <b><strong>transf\u00e9rer<\/strong><\/b> les l\u00e9gumes <b><strong>dans un r\u00e9cipient herm\u00e9tique et de les conserver \u00e0 une temp\u00e9rature ambiante plus basse<\/strong><\/b>, de pr\u00e9f\u00e9rence au r\u00e9frig\u00e9rateur.\nLorsque vous servez, les <b><strong>l\u00e9gumes<\/strong><\/b> peuvent \u00eatre assaisonn\u00e9s selon vos pr\u00e9f\u00e9rences <a href=\"https:\/\/gymbeam.com\/bio-apple-cider-vinegar-gymbeam.html\"><b><strong>avec du vinaigre de cidre de pomme<\/strong><\/b><\/a>, ce qui <b><strong>leur conf\u00e8re un go\u00fbt naturellement acidul\u00e9 avec une touche fruit\u00e9e<\/strong><\/b>. <\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29.png\" alt=\"L\u00e9gumes ferment\u00e9s\" class=\"wp-image-671166\" title=\"L\u00e9gumes ferment\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Valeurs nutritionnelles<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pour la quantit\u00e9 totale pr\u00e9par\u00e9e<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valeur \u00e9nerg\u00e9tique<\/td><td class=\"has-text-align-center\" data-align=\"center\">635 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">98 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><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibres<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>Les l\u00e9gumes ferment\u00e9s sont d\u00e9licieux en eux-m\u00eames, mais vous pouvez \u00e9galement les utiliser dans des salades ou comme accompagnement avec de la viande ou des alternatives v\u00e9g\u00e9tales.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>N&#8217;h\u00e9sitez pas \u00e0 partager <strong><strong>vos cr\u00e9ations<\/strong><\/strong> avec nous sur les r\u00e9seaux sociaux en utilisant le hashtag **<strong>#gymbeamcom.<\/strong><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Que vous les appeliez l\u00e9gumes ferment\u00e9s, l\u00e9gumes marin\u00e9s, ou simplement des cornichons, vous obtenez en tout cas un plat d\u00e9licieux, riche en vitamines, en probiotiques et en pr\u00e9biotiques, qui est excellent pour votre sant\u00e9. Essayez de les pr\u00e9parer vous-m\u00eame avec cette recette facile !<\/p>\n","protected":false},"author":141,"featured_media":671208,"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":[14138,14139,14140,14141,14146],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-785292","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vegetalien-fr","8":"category-vegetarien-fr","9":"category-sans-gluten-fr","10":"category-sans-lactose-fr","11":"category-collations-fr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recette : L\u00e9gumes ferment\u00e9s. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Les l\u00e9gumes ferment\u00e9s ou les cornichons sont riches en fibres et en vitamines. Leur go\u00fbt l\u00e9g\u00e8rement acidul\u00e9 ajoute de la vari\u00e9t\u00e9 \u00e0 n&#039;importe quel repas. Un accompagnement id\u00e9al.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recette-legumes-fermentes\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recette : L\u00e9gumes ferment\u00e9s. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Les l\u00e9gumes ferment\u00e9s ou les cornichons sont riches en fibres et en vitamines. Leur go\u00fbt l\u00e9g\u00e8rement acidul\u00e9 ajoute de la vari\u00e9t\u00e9 \u00e0 n&#039;importe quel repas. 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