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Transcript
3
Don’t miss out
Day after day,
TEFAL’ Nutritious & Delicious
range help you share culinary
pleasure and a balanced
diet by:
enhancing and preserving
the qualities of natural
ingredients that are essential
to your diet;
limiting the use of fat;
promoting a return
to forgotten tastes;
1505087374
limiting time spent
on preparing meals
www.tefal.co.uk
ISBN 978-34-0366-046
on your
favourite fooDs
Don’t
miss out
on your
favourite foods
table of
contents
6
tEFAL: nutritious & DELicious
Editorial
The incredible story of ACTIFRY
The experts talk
12
thE goLDEn ruLEs oF nutrition
Add variety to your food, nutritional intake, enjoyment
Vary your seasonings
18
QuicK-stArt guiDE to ActiFry 2-in-1
20
rEcipEs
Variety every single day
Gourmet exceptions
Essential recipes
66
ExAmpLEs oF bALAncED mEnus
70
cooKing timE
nutritious & DELicious
innovating for your
health
bringing you unique
solutions
Good nutrition means having a
varied and balanced diet...but not
only that, as nutrition goes far
beyond the ingredients you use.
How these ingredients are cooked
makes a real difference to their
nutritional and sensory values
(taste, texture, etc.).
And because all appliances are
not equal, TEFAL has developed
a range of products dedicated to
nutrition, for greater pleasure:
ingenious utensils that preserve
the nutritional integrity of food and
fully bring out the flavour of the
ingredients.
has been investing in
research to create appliances with
unique nutritional advantages,
validated by scientific studies.
al
editori rom
F
A worD Ach
thE co
ActiFry 2-in-1,
for all, everyday!
informing you
has always been with
you in the kitchen, helping you
to prepare your meals quickly,
conveniently and enjoyably.
"Your ACTIFRY 2-in-1 is much more than a new kitchen
utensil. And this book is much more than a simple
recipe book: it is a gourmet guide for you to Eat a bit of
everything. Miss out on nothing!
Utensils in the TEFAL Nutritious & Delicious line
preserve the nutritional values of ingredients, the
flavours of the dishes and the pleasure of eating, all at
the same time. They help you fight against disorders
and deficiencies.
With ACTIFRY 2-in-1, vary your nutritional intakes and your enjoyment without complicating
your life: with the bowl and tray, you can cook the main dish and its accompaniment in
one go. The menu is therefore balanced, quite naturally.
With an array of recipes that suit your taste buds and your needs, you can enjoy a variety
of foods: mundane and fun, downright indulgent, or more reasonable after an occasional
binge without depriving yourself unnecessarily.
To guide you on a day-to-day basis to discover and use your ACTIFRY 2-in-1, TEFAL has
devised a genuine coaching programme: 2 weeks of complete and balanced menus,
defined and validated by our nutrition experts based on a catalogue of international
recipes.
With ACTIFRY 2-in-1, you acquire the right rhythm for a long time: from the necessary
Variety every single day to the inevitable Gourmet exceptions along with the Essential
recipes, you will gently but firmly take control of your diet. You can go from one menu to
the other in complete freedom with the assurance that you are eating a bit of everything,
missing out on nothing.
As a balanced diet is built over time, TEFAL has designed this new utensil so that nutrition
becomes delicious in a very real sense, easy to follow and adopt, day after day. »
Nathalie Hutter Lardeau - Nutritionist
6
thE incrEDibLE
story oF aCtifry
ActiFry “made in
tEFAL”
For the last 150 years, Groupe
TEFAL - Société d’Emboutissage de
Bourgogne - has built up its history
on constant innovation and the
conquest of new markets. Making
life easier for users across the
world, bringing them new products
and solutions, giving them joy and a
sense of well-being - these are its
missions.
This blend of inventiveness,
ambition and tenacity, as well as
our attentiveness to consumers'
needs, has made our Group the
global leader in small domestic
appliances.
Our company, established in
Burgundy from its inception, drew
inspiration from the historical
values of this famous French
region: widely appreciated
gastronomy
and a unique cultural heritage
that have strongly influenced the
lifestyle of its inhabitants. It is
therefore not a coincidence that
this region witnessed the birth of a
revolutionary cooking method…
Today, beyond simplifying your
everyday life, we bring you
moments of delicious delights and
other pleasant
experiences, thanks to
products perfectly suited to
wholesome and flavoursome
cooking.
ActiFry, distinctly
burgundian
The idea of making potato chips
with very little oil was conceived a
long time ago. Our research work
with French universities on the
cooking process gave us a new
perspective into this issue.
This new knowledge helped us to
precisely determine the role of oil in
the cooking process and the exact
parameters that we must take into
account to make chips crispy on the
outside and tender inside.
Once we had understood and
mastered this process, we still had
to transpose this know-how to a
domestic appliance. It took no less
than five generations of prototypes
and a multitude of sensory tests
to achieve the desired quality and
results.
Our research and our development
work have enabled us to file four
patent applications relating to this
revolutionary method.
More than 10 years of research
between the original idea and
mass production in January 2007.
ACTIFRY, an achievement of
teamwork, is today manufactured in
the thousands every day in France,
in the heart of the Burgundy region!
ActiFry
the revolutionary
product
ACTIFRY needs only one spoonful
of oil for 1.5 kg of genuine chips
crispy on the outside and tender
inside! In other words, less than 3
% fat to enjoy the taste of traditional
home-made chips… By using the
right oils full of natural goodness,
cooking with ACTIFRY adds variety
to our dishes and flavours. It is
part of our Nutritious & Delicious
line which combines cutting-edge
technologies and all of TEFAL's
know-how to enhance your
enjoyment and health.
ActiFry
the family appliance
ActiFry in media
spotlight
ACTIFRY has travelled a lot and has
created quite a sensation… After
winning over more than 2 million consumers around the world,
ACTIFRY could successfully adapt
itself to their needs and desires to
bring maximum satisfaction to their
taste buds. Its "culinary" talent
has become indisputable and every
consumer will be able to appropriate this book containing wholesome recipes suited to all ages
and tastes: delicious, fun recipes
for children, easy and flavoursome
recipes for teenagers and convenient and delicious recipes for the
whole family.
It is because health is everyone's
concern that ACTIFRY has won
over these well-informed families
all around the world by combining
nutritional qualities, the pleasure of
good food and convenience.
Today, it is not only its customers,
but also journalists from around
the world who are coming to visit
its place of birth… They want to
understand what magic potion
could concoct such an innovation !
To the extent that paparazzi are
relentlessly snapping away at
ACTIFRY during our demonstrations
and tastings with families across
the globe !
www.tefal.co.uk
ActiFry all set for
greater heights
And all this is only the beginning.
ACTIFRY is only eager to enrich its
recipe book with your help! So if
your culinary skills can accompany
ACTIFRY in its journey, feel free
to visit the Nutritious & Delicious
website to contribute your recipes.
9
The experts talk
TURKEY
RUSSIA
SLOVAK REPUBLIC
GERMANY
Professor-Doctor
Doctor
Doctor
Doctor
OSMAN MÜFTÜOGLU
MARIANA TRIFONOVA
PETER MINÁRIK
JOHANNES M. PEIL
Endocrinologist
Nutritionist
Gastroenterologist
Manager of the Bad Nauheim sport
clinic and president of the Institute
for sports nutrition
Vitamins, calories and fatty
acids are all important factors in
assessing the nutritional value of
food. But they do not necessarily
have a bearing on the pleasure of
eating and the criteria we follow in
our dietary choices everyday. The
taste and how quickly and easily the
It is essential to know the right
carbohydrates, the right proteins
and the right fats, not to consume
more calories than we need, and to
opt for foods rich in antioxidants,
vitamins, minerals and fibres.
To sum up, "eating" is a magical
word meaning more than simply
consuming food; it means choosing
a lifestyle that will impact your
existence either negatively or
positively.
For a wholesome and tasty diet,
we must act on two levers when
it comes to cooking: increase
quality and decrease time. The
Nutritious & Delicious range is the
ultimate reference in this respect.
As an expert user, I can affirm
that it meets the requirements
of dieticians. This combination
is perfectly in line with the main
principles of dietetics, which is not
only a science of nutrition, but also
a way of life that we must adopt.
One thing is clear: if we want to
follow the rules for a healthy diet,
it is not enough to focus only on
choosing the right ingredients.
How we prepare the meal is also
of utmost importance. Thanks to
ACTIFRY, our favourite dish can
become healthy and delicious. This
new appliance must be present in
every modern kitchen and it will
certainly delight all those who
defend the cause of healthy eating.
ACTIFRY is a new product, eagerly
awaited in our gastronomic and
culinary market.
food can be prepared are crucial
elements when we select the
products that are going to end up on
our tables.
ACTIFRY combines rapidity, health,
taste and convenience. ACTIFRY
transforms every kitchen into
a place where good food and
FRANCE
Doctor
CHRISTIAN RECCHIA
Doctor of medicine, Nutritionist
Eating is, above all, an act of
togetherness and sharing, a
moment of ever-renewed delight,
but also a precious instant of wellbeing and good health. Eating well
is a good way to grow better and
age better. Thanks to the technical
features of ACTIFRY, it is possible
to eat chips and potatoes with low
fat content, which is a valuable tool
to fight obesity and cardiovascular
diseases.
ACTIFRY can also be used to cook a
number of other foods:
vegetables, meat, fish, fruit.
This recipe book is an impressive
collection of delectable and diverse
good health meet for the benefit
of the entire family. ACTIFRY
makes it easier to follow the
recommendations of doctors and
nutritionists, namely, eating more
nutrition-rich foods, with more
vitamins and minerals per calorie.
Without sacrificing the pleasure of
eating. There is no need to give up
our favourite dishes. Enjoyment
with health, with taste as an added
bonus.
dishes cooked in a revolutionary
appliance ! The assortments have
been chosen judiciously to give you
maximum satisfaction in terms
of both taste and nutrition. All the
recipes have been meticulously
created, taking into account
the nutritional benefits of each
ingredient, and their contribution to
a balanced menu.
11
thE goLDEn ruLEs
of nutrition
It is hard to follow the rules for a healthy diet on a daily basis.
ACTIFRY 2-in-1 modifies just what is necessary in your eating
habits, with enjoyment and delicious food.
VAriEty oF nutriEnts
Recipes incorporating a multitude of
ingredients. 2-in-1 complete menus.
Enjoying a variety of tastes means
adding a variety of nutrients to your
diet. Less fat, salt and sugar. More
vegetables, cereals and starches.
Legumes for a change. Fresh
vegetables and fruits. Dairy products.
Each food group must be included in
your menu at least once a day. The
first key to a balanced diet is variety.
right ingrEDiEnts
As consumers, we have become
demanding about the quality of
ingredients. Locavore, attentive to
seasons, the freshness of food, its
preservation. All the more reason
to preserve the right nutrients after
cooking.
hEALthy cooKing
mEthoD
Moderate convection heat to cook
and simmer in the bowl. Planchastyle cooking plate. The winning
combination that preserves both
nutrients and flavours.
right portion
Protective conviviality against
gluttony? Sharing of the contents
of ACTIFRY 2-in-1 fairly among the
guests automatically adjusts the
portions. A boost of proteins, on
the tray or in the bowl, satisfies
your appetite without the risk of
overeating.
right rhythm
Having a balanced diet is adopting a
rhythm and sticking to it over time.
A delicate balancing act between
the realities of everyday life, festive
meals and moments when we can
take the time to get back on track.
ACTIFRY 2-in-1 helps you maintain
the right tempo!
purE inDuLgEncE
Enjoy a reasonable amount of
what you like: the golden rule is a
balanced diet that lasts.
thE right DAiLy
portion
breakdown of daily
intakes
Carbohydrates: 50
Fats: 15
to 75 %
to 30 %
Proteins: 10
to 15 %
Be moderate without depriving
yourself!
the 7 food groups
calorie breakdown between a day's meals
1/4 at breakfast
1/3 at lunch
1/3 at dinner
and the remaining at snack time for
young and old
Dinner must be the lightest meal of
the day!
Meat
fish
egg
animal proteins
for building and
repairing muscles
(but also fatty
acids).
Bread,
cereals,
starches,
pulses
Fruit and
vegetables
Dairy
products
Fats
Drinks
Sweet
treats
slow-digesting
carbohydrates
(but also vegetable proteins and
fibres).
fibres for
intestinal
transit, vitamins,
minerals and
oligo-elements
that regulate and
protect.
calcium to grow
and maintain your
bone mass (but
also proteins).
unsaturated fatty
acids and saturated fatty acids
for energy.
water, the
only essential
drink.
to be consumed for
enjoyment,
but with moderation.
Eat a variety of foods to stay fit !
13
ADD VARIETY TOYOUR FOOD,
NUTRIENTS, ENJOYMENT
1-Vary the ingredients ! 3-Vary the flavours !
It is high time we
Monotony is your worst enemy. If
Today's eaters have the mindset of
reminded ouryou eat the same type of food day
explorers filled with nostalgia for
selves that we are
in and day out, you will get fed up.
good old traditional food. Dare to
And you will only succumb to the
put on your plate exotic flavours
omnivores!
To function well and achieve
metabolic balance, your
body needs a wide variety of
daily nutritional intakes.
first temptation. The right formula :
decrease quantity, enhance quality
and increase the number of ingredients in every meal.
Choose freely from the 7 food
groups. No use getting bogged
down in nutritional tables : the
richer the mix of ingredients in your
ACTIFRY 2-in-1 at every meal, the
better your nutritional intakes will
be!
2-Vary the nutrients !
Our food provides us with nutrients:
the technical name for nutritional
intakes. Each food has its special
characteristics. Some, for instance,
are very rich in a particular vitamin,
a particular mineral, others in
fibres, proteins, carbohydrates,
etc. Only variety can guarantee us
the necessary nutrients that our
body combines together through
metabolism.
14
that will take you on a journey. But
also flavours that bring back fond
childhood memories. ACTIFRY 2-in1 freely revisits traditional recipes
and adapts those from around the
globe for a world tour of delectable
flavours. Add variety! Your taste
buds will never get bored and you
will not succumb to quantity instead
of appreciating quality!
4-Vary the recipes !
Balance means change. Among the
countless number of tasty treats
you can make in ACTIFRY 2-in-1,
we have selected three categories :
Variety every single day, Gourmet
exceptions, Essential recipes. Adapt
your recipes too to this new kitchen
utensil, which requires little fat
while preserving the rich variety of
both flavours and nutrients!
5-Vary the menus !
2-week menu. 2 weeks of coaching with ACTIFRY 2-in-1. The time
you need to bring balance back to
your diet. A programme featuring
a breakfast composed of a drink, a
dairy product, a cereal and a fruit
juice or stewed fruit; a lunch and
dinner that must each provide 1/3
of the daily nutritional requirement. Menus that take into account
the three major variations in your
desires and your activities: they
combine easy-to-make everyday
recipes, gourmet recipes for exceptional meals, special catching-up
recipes to bring back balance when
we have lost it a little bit!
6-Vary the enjoyment !
Stop depriving yourself of what
you really love: you will only give in
to your worst cravings! Vary your
nutritional intakes and menus that
are more or less quick, gourmet or
light according to the time of the
day or year and to your professional
or family life. We do not eat the
same way every day, but we can use
ACTIFRY 2-in-1 every day!
Why vary?
• for the quality of your nutrition • to restore balance • for
an enhanced feeling of fullness • for exoticism • to express
your creativity • for the pleasure of taste
ACTIFRY 2-in-1,
to make a real
difference
VAry your seasoninGs!
A minimum oF wELLchosEn FAts, A mAximum oF spicEs From
ArounD thE worLD.
sALt, pEppEr.
rEcipEForALong-LAsting bALAncED DiEt.
Salt
Oil
VAry thE FAts
Preferably use vegetable fats which
are rich in monounsaturated and
polyunsaturated fatty acids, rather
than animal fats which have a
high saturated fatty acid content.
Whether oil or butter, the amount
of fat per 100 g will be almost the
same. But the quality is not the
same! Olive, sunflower, rapeseed,
walnut, hazelnut, grape seed, but
also almond, pistachio, pecan nut,
etc.
Use a variety of vegetable oils to
benefit from a variety of essential
fatty acids because your body cannot produce them by itself. We must
get these essential fatty acids
in our everyday diet from one
spoonful of oil per day. The amount
of oil used in ACTIFRY 2-in-1 is reduced to the minimum: one spoonful is sufficient to fry 1 kg of chips
or season the food in the bowl.
LEss sALt, LEss sugAr !
16
To overcome your craving for
salt and sugar, re-educate your
palate. You can cleverly and artfully
replace the excess salt and sugar
in your diet with fresh herbs and
condiments from around the world:
Japanese mirin and nori algae,
herbes de Provence, mustards of all
kinds, English oyster sauces, Indian
curries: go ahead and travel all
across France and around the world
to explore new gustatory treasures.
thE right Amount
oF sALt!
A good move for both your health
and your cooking. All the great
chefs will confirm it: adding salt
on the fly is the surest way to go
wrong. And all the doctors know it:
too much salt is bad for your health.
Adding the right amount of salt is
difficult! The new ACTIFRY 2-in-1
measuring spoon will help you add
salt with precision: it contains 0.5
g of salt, that is, the right amount
for 2 people per meal according to
WHO recommendations. ACTIFRY
2-in-1 recipes are designed to
serve 4 people: you therefore need
2 measures for the normal amount
of salt, and only 1 if you want to cut
down your salt intake even further.
The assurance of the right amount
of salt: good for your health.... and
the flavour too!
rEDiscoVEr spicEs!
Their appetite-stimulating, invigorating, antioxidant
and often digestive properties as well as their wide
spectrum of flavours delight the palate with exotic
aromas, even if the memory of them seems a bit distant…Their active principles are scientifically documented, particularly the presence of antioxidants.
The quantities consumed are, however, too low to
speak of any real vitamin, mineral or fibre intake.
turmEric, gingEr, sAFFron…
Add flavour to all meats and fish, but
also to vegetable sauces and stocks
for cooking cereals and starches.
close-up on benefits: in small
quantities, turmeric has significant
antioxidant and anti-cancer properties.
Ginger contains about forty antioxidant
compounds. Cinnamon delivers the
highest antioxidant potency per 100 g.
sEEDs oF DiLL, AnisE, mustArD,
FEnugrEEK, coriAnDEr, cumin,
sAVory or FEnnEL…
Add flavour to soups and stocks,
meat fillings, fish in tinfoil…
LAurEL, orEgAno, thymE,
rosEmAry, mArjorAm, bAsiL,
tArrAgon, sAgE, mint,
pArsLEy, cApEr…
Add flavour to bouquets garnis
in sauces, pot-au-feu but also
risotto, pasta, grills…
close-up on benefits: coriander and sage contain a significant
quantity of antioxidants.
cArDAmom,cArAwAy,FEnugrEEK,
nutmEg, cLoVEs, curry…
pEppEr, pApriKA, hArissA sAucE,
chiLi, tAbAsco…
Add flavour to rice, cereals, stocks,
sautéed meat and fish…
Add flavour to all dishes much
better than salt and act as flavour
enhancers.
close-up
lose-up on benefits: cloves have
digestive and anti-inflammatory
properties.
close-up on benefits: pepper
contains polyphenols, a powerful
antioxidant.
QuiCK-start Guide to ActiFry 2-in-1
BOWL ALONE
BOWL & TRAY
(chips, vegetables, etc.)
• Put the chips in the bowl with the paddle.
• Add oil using the spoon.
• Close the lid.
TIPS
• Press the 0/I switch.
To save time, you can
programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)
• Adjust the cooking time with
(for example: chips = 45 min).
• Press
to start the cooking process.
• When the cooking is over, the timer will beep.
TRAY ALONE (meat, fish, etc.)
• Put the tray in place with the paddle and the bowl below.
• Put the ingredients on the tray (e.g. steaks)
• Close the lid.
• Press the 0/I switch.
• Adjust the cooking time with
(for example: steaks = 7 min).
• Press
to start the cooking process.
• When the cooking is over, the timer will beep.
18
(steak/chips, salmon/vegetables, etc.)
Example of steaks/chips: total 45 min
• Put the chips in the bowl with the paddle and without the tray.
• Add oil using the spoon.
• Close the lid.
TIPS
• Press the 0/I switch.
• Adjust the total cooking time, i.e. 45 minutes, with
• Press
and select the type of food:
X 1
.
To save time, you can
programme the time in
decreasing order using
the "-" button (60, 59,
58, ....)
(e.g. for steak)
X 2
X 3
X 4
(7 min for steak).
• Adjust the cooking time with
• Press
to start the cooking process.
• The timer will beep after 38 minutes.
• Open and add the tray with the steaks.
• Close and press
.
• When the cooking is over, the timer will beep.
A c t i F r y
2-in-1 tips
• Add salt to your food with the back of the spoon
to control the quantity added
19
variety every
single day
Eating well means eating a
variety of foods!
You can vary everything: ideas, recipes, ingredients,
nutrients. And this is good as this is the best way to
organise a balanced diet on a daily basis.
With ActiFry 2-in-1, TEFAL has invented a product
truly designed for diversity.
This utensil, as convenient as it is appealing, is designed to
reconcile lovers of chips and traditional delicacies with balance
and nutrition. It cooks, simmers and browns to perfection with
minimum fat.
Cook a complete meal in one go. Everyday, make the most of
the infinite variety of seasonal products you can simmer in
the bowl to accompany meats or fish cooked on the tray, in
a breeze.
The right portions and the right
proportions to Eat a bit of everything,
miss out on nothing!
ACTIFRY 2-in-1.
The right gesture, the right
utensil...for the right nutrition
for all, at each meal.
Steak
ServeS 4
n: 15 min
preparatio
min
cookinG: 50
and chipS
inGredientS
BoWL
Must have
recipe
preparation
rinse your chips and pat dry carefully.
1.2 kg potatoes peeled and
cut into 13 mm x 13 mm chips
1
olive oil
trAy
4 rump steaks (120 g)
salt and pepper
cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 45 min.
press
. The
icon will display.
adjust the cooking time to 8 min.
press
to start cooking.
434 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
22
39.1g
10.4 g
49.8g
0.06 g
When the timer beeps, add the tray with the seasoned steaks.
Leave to cook for the remaining 10 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.
for more
va r i e t y
Season your chips with paprika.
NutritioN
Create this bistro classic in one go and enjoy it
without feeling guilty thanks to these low-fat chips.
chicken
drumStickS
ServeS 4
: 15 min
preparation
min
cookinG: 50
Must have
recipe
and chipS
inGredientS
BoWL
1.2 kg potatoes peeled and
cut into 13 mm x 13 mm chips
1
olive oil
trAy
8 chicken drumsticks
salt and pepper
preparation
rinse your chips and pat dry carefully.
cookinG
put the chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 50 min.
2 times. The
icon will display.
press
adjust the cooking time to 20 min.
press
to start cooking.
548 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
24
31.6g
25.6 g
49.8g
0.12 g
When the timer beeps, add the tray with the seasoned chicken
drumsticks. Leave to cook for the remaining 20 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.
for more
va r i e t y
Season your chicken drumsticks
with herbes de provence.
NutritioN
Do away with knives and forks to get maximum
e n j oy m e n t f ro m t h i s re c i p e , t h e p e r fe c t
accompaniment to a green salad for a wellbalanced meal.
Salmon
ServeS 4
: 10 min
preparation
min
cookinG: 30
courGetteS
inGredientS
BoWL
1.2 kg courgettes cut into
round slices
Chopped garlic
½
basil puree
½
olive oil
trAy
4 salmon steaks (150 g)
salt and pepper
Must have
recipe
cookinG
put the courgettes in the bowl. add the garlic, basil puree
and oil. Close the lid.
set the total cooking time to 30 min.
press
3 times. The
icon will display.
adjust the cooking time to 10 min.
press
to start cooking.
When the timer beeps, add the tray with the salmon. season
with salt and pepper. Leave to cook for the remaining
10 minutes.
289 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
26
33.7g
12.8 g
10.7g
0.09 g
for more
va r i e t y
Serve this dish with low-fat cream
and dill.
NutritioN
This colourful duo of Mediterranean flavours, ideal
for a light meal, also provides a significant quantity
of omega 3.
Scrambled eGGS
with bacon
inGredientS
ServeS 4
: 5 min
preparation
in
cookinG: 10 m
preparation
beat the eggs. season with salt and pepper.
BoWL
8 eggs
salt and pepper
cookinG
trAy
4 slices of bacon
put the eggs in the bowl. Close the lid.
set the total cooking time to 10 min.
press
. The
icon will display.
adjust the cooking time, 4 min.
press
to start cooking.
203 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
28
18.6g
13.9 g
0.6g
0.39 g
When the timer beeps, add the tray with the bacon.
Leave to cook for the remaining 4 minutes.
To make your scrambled eggs creamier and more gourmet, add
light cream once the eggs are cooked.
2 to 3
for more
va r i e t y
Add chopped chives
to the scrambled eggs.
NutritioN
This brunch will shuttle you across the English
Channel and give you a boost of good quality
proteins as well.
Seafood
brochetteS
ServeS 4
: 10 min
preparation
min
cookinG: 30
cauliflower and leekS
inGredientS
BoWL
200 g leeks thinly sliced
600 g cauliflower
5 cl white wine
25 cl vegetable stock
½
turmeric
½
chopped lemon
grass
trAy
8 scallops
300 g cod, cut
into pieces
12 mussels
4 prawns
1 bunch of grapes
salt and pepper
preparation
make brochettes by alternating scallops, cods, mussels, prawns
and grapes.
cookinG
place the leeks with the white wine, vegetable stock,
turmeric and lemon grass in the bowl and cook for 5 min.
add the cauliflower. Close the lid.
set the total cooking time to 25 min.
press
3 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
173 kcal
When the timer beeps, add the tray with the seasoned
brochettes. Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
30
25.5g
1.6 g
13.5g
0.19 g
for more
va r i e t y
Replace the cauliflower with broccoli.
Serve this dish with lemon fromage
blanc sauce.
NutritioN
Enjoy the ambience of a meal by the seaside with
these low-calorie brochettes, rich in iodine and
proteins.
Goat cheeSe criSpS
criSpy courGetteS
inGredientS
BoWL
3 courgettes thinly sliced
10 cl vegetable stock
1
olive oil
trAy
2 brick pastry sheets
120 g goat cheese log
cut into slices
2
chopped pecan nuts
4 parsley leaves
1 egg yolk diluted
with a little water
salt and pepper
230 kcal
ServeS 4
: 20 min
preparation
min
cookinG: 20
preparation
Cut each brick pastry sheet into 2. brush both sides of the brick pastry
sheets with egg yolk. place slices of goat cheese and parsley leaves at one
end of the brick pastry sheets and fold into a triangle. brush with egg yolk
again and sprinkle with chopped pecans.
cookinG
put the courgettes in the bowl. add the oil and stock.
Close the lid.
set the total cooking time to 20 min.
press
2 times. The
icon will display.
adjust the cooking time to 4 min.
press
to start cooking.
When the timer beeps, add the tray with the goat cheese crisps.
Leave to cook for the remaining 4 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
32
10.6g
17.2 g
10.8g
0.26 g
for more
va r i e t y
Replace the goat cheese with
camembert or pont-l’évêque cheese.
NutritioN
Enjoy the rustic regional appeal of this samosa
made in France even while you meet your calcium
and fibre requirements.
hamburGer
AND celery chipS
inGredientS
BoWL
800 g celeriac cut into chips
1
grape seed oil
salt and pepper
trAy
4 burgers
4 cheddar slices
cut into strips
½
mustard
1 handful of rocket
4 toasted hamburger buns
470 kcal
ServeS 4
: 10 min
preparation
min
cookinG: 46
preparation
spread mustard on 8 hamburger bun halves.
place cheddar slices on the burgers.
cookinG
put the celery chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 46 min.
. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the burgers. Leave to
cook for the remaining 6 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
34
34.5g
17.3 g
43.9g
0.65 g
for more
va r i e t y
Replace the cheddar with mimolette
cheese.
NutritioN
Treat the young and the not-so-young alike with
this hamburger rich in proteins and complex
carbohydrates, served with stunningly crisp celery
chips for fibres, vitamins and minerals.
fiSh AND chips
inGredientS
BoWL
1 kg firm potatoes cut into
chips
½
peanut oil
½
curry
salt and pepper
trAy
4 pollock fillets (160 g)
2 beaten eggs
2 drops of Tabasco®
2
oat flakes
salt and pepper
413 kcal
ServeS 4
: 20 min
preparation
min
cookinG: 47
preparation
Cut the fish fillets into fingers and brush them with eggs beaten with
Tabasco®. roll them in oat flakes and keep them refrigerated until ready
to cook.
cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 47 min.
3 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the tray with the fish fingers. Leave
to cook for the remaining 7 minutes. add salt and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
36
41.3g
7.3 g
46.4g
0.25 g
for more
va r i e t y
Replace the oat flakes with bread crumbs
and the pollock with hake.
NutritioN
Bring an "oh-so British" ambience to your table
with this recipe, a must-eat in London, which also
increases your fish intake.
veal fricaSSee
ServeS 4
and provencal tomatoeS
inGredientS
BoWL
500 g veal (neck) chopped into
small chunks
4 chopped shallots
1 leek finely chopped
3 carrots finely chopped
35 cl vegetable stock
olive oil
½
chopped basil
2
trAy
4 small tomatoes, cut in half
2 cloves of garlic, chopped
chopped herbs (thyme,
4
savory, rosemary)
chopped red onions
4
salt and pepper
277 kcal
: 10 min
preparation
in
cookinG: 41 m
preparation
mix the garlic with the herbs and chopped onion. Cover the half tomatoes
with this mixture. season with salt and pepper.
cookinG
put the veal in the bowl. add oil and season with salt and
pepper. Close the lid. Leave to cook for 5 min. add the rest of
the ingredients. set the total cooking time to 36 min.
. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the tomatoes.
Leave to cook for the remaining 6 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
38
30.6g
5.3 g
28.6g
0.21 g
for more
va r i e t y
Add the lemon zests into the herb
mixture. Thicken the sauce at the last
moment with a spoonful of pesto.
NutritioN
Tomatoes packed with lycopene, a powerful
antioxidant, and protein-rich veal make this recipe
a balanced dish to accompany starchy foods.
peacheS in Syrup
and coconut macaroonS
inGredientS
ServeS 4
: 10 min
preparation
min
cookinG: 18
preparation
BoWL
beat the egg whites until frothy and add the coconut and agave nectar.
6 peaches cut into quarters
30 cl water
1 tbsp agave nectar
1 star anise
1 stick of cinnamon
1 vanilla pod
1 mint tea sachet
cookinG
put water with the agave nectar, the spices and the mint tea
sachet in the bowl. set the total cooking time to 18 min.
trAy
2 egg white
½
agave nectar
60 g grated coconut
187 kcal
4 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the peaches in the bowl. put the
baking parchment on the tray and place small heaps of batter
over it. Leave to cook for the remaining 7 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
40
2.9g
9.7 g
25.5g
0.03 g
for more
va r i e t y
Replace the peaches with oranges
and agave nectar with honey.
NutritioN
Finish off your meal with a hint of sweetness while
topping up your vitamin intake.
gourmet
exceptions
Eating well means having it
all!
Indulgence is more than permitted: it is recommended.
This is the exception that confirms the rule. When
there is no pleasure in eating, having a good appetite
means nothing and we no longer know whether we've
had too much or not enough. Treating yourself, without
feeling guilty, to a gourmet recipe, a festive menu,
a lovely meal with family or friends, is the secret to
lasting balance.
With ActiFry 2-in-1, TEFAL has created a genuinely
gourmet product.
This utensil, as efficient as it is stunning, makes for a perfect
marriage of flavour and nutrition...sheer delicious goodness.
A tray to brown and cook to medium. A paddle and convection
heat to bring down the calories of old recipes, to concoct new
ones and amaze your guests with exotic or contemporary
creations.
The right portions and the right
proportions to Eat a bit of everything,
miss out on nothing!
ACTIFRY 2-in-1.
The right gesture, the right
utensil...to delight everyone, at
each meal.
Grilled veGetableS
raw ham SprinG rollS
inGredientS
BoWL
2 courgettes cut into rounds
2 bell peppers cut into strips
1 red onion cut into quarters
1 can of artichoke hearts
1
olive oil
½
balsamic vinegar
½
chopped savory
salt and pepper
ServeS 4
: 10 min
preparation
in
cookinG: 31 m
preparation
spread out the raw ham slices on the worktop.
at one end of each slice, place the mozzarella and strawberry sticks and
then the rocket, basil leaves and roll each ham slice to form spring rolls.
cookinG
put the vegetables in the bowl. add the oil, vinegar and savory.
season with salt and pepper. Close the lid. set the total cooking
time to 31 min.
trAy
6 slices of raw ham
½ ball of mozzarella cut
6 strawberries cut into sticks
1 handful of rocket
basil
329 kcal
press
. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the ham spring rolls.
Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
44
24.6g
16.8 g
23.8g
0.73 g
for more
va r i e t y
Replace the strawberries with apricots.
Use buffalo mozzarella, it is better.
NutritioN
Reinvent the spring roll to stun your guests with
this gourmet recipe packed with vitamins and
minerals.
quinoa &
courGetteS
ServeS 4
: 5 min
preparation
min
cookinG: 40
duck breaSt
inGredientS
preparation
BoWL
remove a part of the fat from the breast and cut it into 4 equal parts.
200 g quinoa
3 courgettes thinly sliced
2 red onions thinly sliced
½
hazelnut oil
¼
curry
cookinG
trAy
700 g duck breast
savora
½
½
cider vinegar
salt and pepper
634 kcal
put the onions in the bowl. add the hazelnut oil and curry. Close
the lid. Leave to cook for 5 min. add the courgettes, quinoa
and 3 times its volume of boiling water. season with salt and
pepper. set the total cooking time to 35 min.
press
2 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the breast steaks (the
fat side). Leave to cook for the remaining 5 minutes. season
with salt and pepper. deglaze by adding cider vinegar and then
add savora.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
46
40.1g
31.5 g
48.6g
0.19 g
for more
va r i e t y
Replace the quinoa with rice, the duck
breast with chicken, Savora with wholegrain mustard.
NutritioN
Quinoa, curry and Savora give a hint of exoticism
to this dish, which provides you with proteins and
fibres.
black blood
puddinG GinGerbread
ServeS 4
: 10 min
preparation
min
cookinG: 22
& Stewed pineapple
inGredientS
BoWL
2 small pineapples diced
10 cl rosé wine
½
4 spices
trAy
4 black puddings
1
mustard
2 slices of gingerbread coarsely
chopped
salt and pepper
preparation
brush the blood puddings with mustard and roll them in the mixed
gingerbread.
cookinG
put the diced pineapples with the wine, salt, pepper and
the 4 spices in the bowl. Close the lid. set the total cooking time
to 22 min.
. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
592 kcal
When the timer beeps, add the tray with the blood puddings.
Leave to cook for the remaining 7 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
48
15.8g
39.8 g
42.1g
0.97 g
for more
va r i e t y
Replace the pineapple with mango.
NutritioN
Experience the magic of the Caribbean with this
dish particularly rich in iron.
farfalle riSotto
ScallopS
inGredientS
BoWL
250 g whole-wheat farfalle
pasta
1 chopped red onion
75 cl vegetable stock
½
ricotta cheese
1 handful of chopped rocket
½
olive oil
ServeS 4
: 10 min
preparation
min
cookinG: 27
cookinG
put the farfalle pasta and onion in the bowl. add the olive oil.
Close the lid. Leave to cook for 3 min. add the vegetable stock.
season with salt and pepper. set the total cooking time to 24
min.
press
3 times. The
icon will display.
adjust the cooking time to 4 min.
to start cooking.
press
trAy
16 scallops
salt and pepper
10 parmesan cheese
shavings
16 basil leaves
When the timer beeps, add the ricotta cheese and rocket to
the bowl. add the tray with the scallops. season with salt and
pepper. Leave to cook for the remaining 4 minutes.
318 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
50
20.4g
3.8 g
53.9g
0.15 g
for more
va r i e t y
Replace the farfalle pasta with
macaroni and scallops with prawns.
NutritioN
Fibres, proteins and complex carbohydrates: this
is the winning trio of this risotto, revisited for a
balanced gourmet recipe.
Stewed fiG
ServeS 4
chocolate criSpS
inGredientS
BoWL
10 fresh or frozen figs cut into
pieces
1
brown sugar
trAy
2 brick pastry sheets
4 rich dark chocolate bars
½
poppy seeds
1 egg yolk
: 15 min
preparation
min
cookinG: 20
preparation
dilute the egg yolk in a little water. Cut each brick pastry sheet into two.
brush both sides of the brick pastry sheets with the egg yolk.
place the chocolate bars at the end of the brick pastry sheets and fold
back the edges to close the crisps properly. brush with egg yolk again and
sprinkle with poppy seeds.
cookinG
put the figs with the brown sugar in the bowl. set the total
cooking time to 20 min.
press
4 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
222 kcal
When the timer beeps, add the tray with the chocolate crisps.
Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
for more
va r i e t y
52
Replace the figs with red berries
and the dark chocolate with
white chocolate.
NutritioN
A harmony of crunchy and melt-in-the-mouth
textures, this recipe will delight the gourmets at
your table, while providing fibres.
eSSential
recipes
Eating wEll mEans bEing
modEratE!
The key is to stay in control.
anticipate or correct overindulgence.
Control the portions. reduce fat, sugar and salt.
diversify your nutrient intakes and flavours. preserve
the nutrients when cooking. it is much easier to apply
the golden rules of nutrition when the utensil does a
part of the job for you!
With ActiFry 2-in-1, tEFAL has designed a
genuinely nutritional product.
This utensil, as compact as it is innovative, is designed to meet
most of your needs. Our team of dieticians have selected,
measured and validated balanced recipes to get you back on
track. A series of 2-week menus, concocted and calibrated,
will help you stay in control of your diet and your intakes, while
enjoying your food.
The righT porTions and The righT
proporTions To EAT A BIT OF EvERyThIng,
MISS OuT On nOThIng!
ActiFry 2-in-1.
The right gesture, the right
utensil...for the right nutrition, at
each meal.
fennel
ServeS 4
Salmon, dill and lemon
inGredientS
BoWL
4 fennels thinly sliced
2 shallots finely chopped
300 ml vegetable stock
trAy
4 salmon fillets (160 g)
Zest and juice of a lemon
½
chopped dill
soy sauce
½
salt and pepper
359 kcal
: 5 min
preparation
min
cookinG: 25
preparation
place the salmon fillets in a freezer bag with the soy sauce, lemon zests
and juice, dill and stir well so that the salmon soaks up all the flavours.
cookinG
put the fennel and shallots with the vegetable stock in the bowl.
Close the lid. set the total cooking time to 25 min.
3 times. The
icon will display.
press
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the drained salmon
fillets. Leave to cook for the remaining 5 minutes. add salt and
pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
56
37.7g
17.9 g
13.2g
0.2 g
for more
va r i e t y
Replace the fennel with leeks.
Dress up this dish with a sauce made
with fromage blanc, dill and Savora.
NutritioN
The aniseed flavour of the fennel blends
harmoniously with the tenderness of the salmon and
sourness of the lemon for a recipe rich in omega-3.
half-baked Salmon
and beet chutney
inGredientS
BoWL
200 g cooked beet, finely
diced
1 red onion finely chopped
75 g chopped prunes
½
raspberry vinegar
½
mustard and anise
seeds
½
honey
olive oil
½
3
orange juice
ServeS 4
: 5 min
preparation
min
cookinG: 24
preparation
roll the salmon fingers in sesame seeds and
refrigerate them until ready to cook.
cookinG
roast the mustard and anise seeds with olive oil in the bowl
for 2 min. add the rest of the ingredients.
season with salt and pepper.
set the total cooking time to 22 min.
trAy
500 g salmon fillets cut into
fingers
2
sesame
360 kcal
press
3 times. The
icon will display.
adjust the cooking time to 2 min.
press
to start cooking.
When the timer beeps, add the tray with the seasoned salmon
fingers. Leave to cook for the remaining 2 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
58
27.4g
18.4 g
21.3g
0.12 g
for more
va r i e t y
Replace the sesame seeds with poppy
seeds and mustard seeds with chopped
fresh ginger.
NutritioN
The original taste of beet chutney to dress up a
perfectly cooked salmon makes this recipe rich in
omega-3 a feast for your taste buds.
veal piccata,
carrotS and oranGeS
inGredientS
BoWL
800 g carrots thinly sliced
Zest and juice of an orange
½
cumin
15 cl water
trAy
4 thin veal cutlets
2
fromage frais
4 apricots cut into strips
4 sage leaves chopped
salt and pepper
218 kcal
ServeS 4
: 10 min
preparation
min
cookinG: 22
preparation
spread out the veal cutlets on the worktop and then top them with fromage
frais. Cover with apricot strips and sage.
roll each cutlet tightly and string them.
cookinG
put the carrots, orange juice and zest, cumin and water in the
bowl. Close the lid. set the total cooking time to 22 min.
. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the tray with the veal rolls. Leave to
cook for the remaining 7 minutes. add salt and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
60
23g
3.2 g
25g
0.23 g
for more
va r i e t y
Replace the veal with chicken and
fromage frais with feta cheese.
NutritioN
Sweet and savoury flavours blend harmoniously
in this dish rich in beta carotene, a powerful
antioxidant.
Seafood
Sauerkraut
inGredientS
BoWL
800 g sauerkraut cabbage
5 cl white wine
1
juniper berries
trAy
4 hake fillets
4 prawns
1 lemon cut into round
slices
dill
1
salt and pepper
181 kcal
ServeS 4
: 5 min
preparation
in
cookinG: 16 m
preparation
spread out the hake fillets. Top them with a round slice of lemon and dill.
Then roll and skewer with a toothpick. refrigerate until ready to cook.
cookinG
put the sauerkraut cabbage with the white wine and juniper
berries in the bowl. Close the lid. set the total cooking time to
16 min.
3 times. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the hake rolls and
prawns. Leave to cook for the remaining 6 minutes. add salt
and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
62
29.2g
2.1 g
9g
0.81 g
for more
va r i e t y
Add the carrot strips to the cabbage.
Serve with dish with fromage
blanc / lemon sauce.
NutritioN
This seafood sauerkraut brings a whiff of fresh sea
air to your table while providing you with fibres,
protein and just a little fat.
mackerel,
ServeS 4
Stewed tomatoeS,
cucumber and kiwi
inGredientS
: 5 min
preparation
min
cookinG: 23
preparation
spread horseradish on the mackerel fillets.
BoWL
5 tomatoes diced ½
chopped mint
trAy
4 mackerel fillets
½
horseradish
Juice of 1 lemon
1 small cucumber cut into
ribbons
1 kiwi cut into strips
salt and pepper
185 kcal
cookinG
put the tomatoes with the mint in the bowl. Close the lid. set
the total cooking time to 23 min.
3 times. The
icon will display.
press
adjust the cooking time to 3 min.
press
to start cooking.
When the timer beeps, add the tray with the mackerel fillets.
Leave to cook for the remaining 3 minutes. add salt and pepper.
serve with the cucumber and kiwi and drizzle with lemon juice.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
64
17.8g
6.6 g
15.1g
0.85 g
for more
va r i e t y
Replace the tomatoes with bell peppers.
Enjoy this entree both warm and cold.
NutritioN
A tantalizing blend of flavours, this entree helps
cover your nutritional requirements in terms of
antioxidants, fibres and vitamin C.
Friday
exaMples
oF balanced
Menus
lunch
200 g tabbouleh
nutrition tiP
VitaMin C: wHat iS
iMPortant iS tHe doSe!
Veal fricassée and Provencal tomatoes
1 tbsp oil
Week
-1-
60 g whole-grain bread
30 g emmental cheese
1 seasonal fruit
dinner
100 g cabbage salad
Monday
Tuesday
lunch
lunch
Onion soup
Omelette with bacon
100 g fromage blanc
Salmon and courgettes
200 g sliced vegetables
1 stewed fruit
1 tbsp oil
60 g wild rice (uncooked)
100 g whole-grain pasta (uncooked)
1 tbsp oil
1 yoghurt pot
100 g fromage blanc
1 seasonal fruit
1 fruit salad
dinner
100 g beet
Hamburger and celery chips
1 tbsp oil
30 g gouda cheese
60 g whole-wheat bread
Farfalle risotto with scallops and rocket
salad
1 tbsp oil
saTurday
sunday
lunch
lunch
Tomato salad (150 g)
60 g rocket salad
Mackerel, cucumber, stewed tomato and
kiwi
Seafood sauerkraut
150 g potatoes
1 tbsp oil
1 tbsp oil
1 flavoured yoghurt
1 plain yoghurt
Peaches in syrup
1 fruit salad
60 g whole-wheat bread
dinner
Stewed fig and rich dark chocolate rolls
Red beet cream soup
dinner
dinner
1 cooked apple
Wednesday
lunch
breakFasT 2 options to
choose from
lunch
Braised ham and flageolets
1 tbsp oil
100 g raw vegetable salad
1 fromage blanc
100 g fromage blanc
250 g vegetable flan and diced white ham
1 stewed fruit
1 tbsp oil
+ 10 g sugar
40 g bread
60 g bread
3 slices of bread
1 tbsp oil
100 g fromage blanc
1 seasonal fruit
10 g butter
Verrine of pineapple, coconut and pineapple chips
1 seasonal fruit
100 g endive salad
Chicken drumsticks with chips
dinner
Grilled vegetables, raw ham spring rolls,
mozzarella, rocket salad and strawberries
100 g pork roast with prunes
180 g fresh tagliatelle pasta
1 slice of watermelon
66
Thursday
Hot drink without sugar
100 g rump steak
200 g snap beans and diced carrots
1 tbsp oil
30 g comté cheese
Lamb's lettuce salad (100 g)
Mussels with white wine and potato galette
1 tbsp oil
2 petits-suisses
1 stewed fruit
dinner
100 g fromage blanc
Seafood brochettes, cauliflower and leeks
+ 10 g sugar
60 g quinoa (uncooked)
1 pastry (croissant, brioche, etc.)
1 tbsp oil
1 stewed fruit without added sugar
1 yoghurt pot
Hot drink without sugar
1 seasonal fruit
67
Thursday
exaMples
oF balanced
Menus
lunch
Veal piccata, carrots and oranges
60 g whole-wheat semolina (uncooked)
Week - 2 -
1 tbsp oil
1 yoghurt pot
1 fruit
dinner
Cucumber salad (100 g)
Monday
Tuesday
1 egg
lunch
lunch
1 tbsp oil
Endive salad (100 g)
100 g coleslaw salad
Steak and chips
Chicken cutlet and tagliatelle pasta
1 tbsp oil
1 tbsp oil
100 g fromage blanc
2 petits-suisses
1 seasonal fruit
1 stewed fruit without added sugar
sunday
dinner
dinner
lunch
100 g mixed green salad
2 slices of smoked salmon
Grated carrots (100 g)
Piperade and ham
200 g courgettes with parsley
Fish and chips
1 tbsp oil
1 tbsp oil
1 tbsp oil
40 g bread
40 g bread
2 petits-suisses with fruits
1 yoghurt pot
Peaches in syrup and coconut
macaroons
dinner
Fruit salad
Wednesday
200 g spinach
60 g whole-wheat bread
30 g bleu de bresse cheese
Stewed pears
Scrambled eggs with bacon
Friday
saTurday
lunch
lunch
Shredded turkey
100 g rocket salad
250 ml milk
200 g white button mushrooms with parsley
Quinoa & courgettes, duck breast
40 g bread
40 g cereals
1 tbsp oil
1 tbsp oil
30 g beaufort cheese
30 g dry fruits (raisins, apricots, etc.)
30 g bread
1 portion of clafoutis
1 seasonal fruit
Hot drink without sugar
lunch
Black blood pudding, gingerbread
& stewed pineapple
1 tbsp oil
breakFasT
2 options to choose from
dinner
Rice salad with vegetables (150 g)
250 ml milk
Mackerel, stewed tomato, cucumber and kiwi
1 tbsp oil
2 petits-suisses
1 fruit salad
68
1 yoghurt pot
1 seasonal fruit
dinner
200 g potato gratin with cheese
150 g aubergine
1 tbsp oil
1 seasonal fruit
dinner
Fennel salmon, dill and lemon
60 g brown rice (uncooked)
Lamb's lettuce salad with walnuts
1 tbsp oil
45 g cereals
Goat cheese crisps, crispy courgettes
100 g fromage blanc
1 stewed fruit without added sugar
1 semolina pudding
1 seasonal fruit
Hot drink without sugar
69
spoon = actifry
ctifry spoon
g
cookin
TiMe
Fish - shellFish
Breaded scampi
Prawns
Jumbo king prawns
poTaToes
Chips standard size
10 mm x 10 mm
Fresh
Traditional chips
Frozen
QUANTITY
1,500 g
1,250 g
1,000 g
750 g
500 g
250 g
1,200 g
750 g
INGREDIENTS TO ADD
1 spoonful oil
1 spoonful oil
¾ spoonful oil
½ spoonful oil
1
/3 spoonful oil
1
/5 spoonful oil
none
none
COOKING TIME
41-43 minutes
38-40 min
35-37 minutes
30-32 minutes
24-26 minutes
20-22 minutes
36-38 minutes
24-26 minutes
Ratatouille
Pan-fried pasta with fish
Country-style sauté
Savoy-style sauté
Pasta carbonara
Paella
Cantonese rice
Chili con carne
TYPE
QUANTITY
INGREDIENTS TO ADD
COOKING TIME
Fresh, in slices
Fresh, in slices
Fresh, in quarters
Fresh, in quarters
Fresh, in rings
1,200 g
1,000 g
1,000 g
1,000 g
750 g
1 spoonful oil + 15 cl water
1 spoonful oil + 25 cl water
1 spoonful oil
1 spoonful oil
1 spoonful oil
30 minutes
25 minutes
20 minutes
20 minutes
30 minutes
Apples
Pears
Pineapple
MeaT - poulTry
Chicken nuggets
Chicken drumsticks
Chicken breasts
Spring rolls
Stuffed veal cutlets
Pork chops
Minced meat
70
Meatballs
Sausages
COOKING TIME
none
none
none
12-14 minutes
8-10 minutes
9-11 minutes
QUANTITY
1,200 g
1,200 g
9
9 pieces (about 1,200 g)
12 small
9
6
900 g
600 g
1,200 g
8 – 10 (pricked)
INGREDIENTS TO ADD
none
none
none
none
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
none
COOKING TIME
18-20 minutes
18-20 minutes
25-30 minutes
22-25 minutes
10-12 minutes
22-25 minutes
18-20 minutes
13-15 minutes
13-15 minutes
18-20 minutes
10-12 minutes
TYPE
QUANTITY
INGREDIENTS TO ADD
COOKING TIME
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
none
none
none
none
none
none
none
none
25-30 minutes
20-22 minutes
25-30 minutes
20-25 minutes
18-20 minutes
18-20 minutes
18-20 minutes
15-20 minutes
TYPE
Cut in slices
Wrapped in tinfoil
Cut into halves
Cut into pieces
Cut into pieces
QUANTITY
700 g (7 bananas)
3 bananas
5
1,500 g
2
INGREDIENTS TO ADD
1 s.ful oil + 1 s.ful brown sugar
none
1 s.ful oil + 2 s.fuls sugar
2 spoonfuls sugar
2 spoonfuls sugar
COOKING TIME
4-6 minutes
15-17 minutes
10-12 minutes
10-12 minutes
15-17 minutes
cooking in boWl + Tray
cooking TiMes
FOOD IN BOWL
TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Frozen
Frozen
Fresh
INGREDIENTS TO ADD
500 g
600 g
450 g
desserTs
Bananas
VegeTables
Courgettes
Bell peppers
Mushrooms
Tomatoes
Onions
QUANTITY
Frozen
Cooked
Frozen
Frozen Foods
cooking in boWl alone
TYPE
TYPE
Potatoes
Courgettes
Chips
Figs
QUANTITY IN BOWL
1,250 g
1,000 g
750 g
250 g
1,000 g
750 g
500 g
250 g
1,250 g
1,000 g
750 g
250 g
TOTAL TIME
45 min
35 min
30 min
25 min
30 min
25 min
20 min
18 min
50 min
45 min
40 min
33 min
10
20
FOOD IN TRAY
Burger
Salmon
Chicken drumsticks
Chocolate crisps
QUANTITY IN TRAY
4
4
3
1
4
3
2
1
5
4
3
1
TRAY TIME
7 min
7 min
6 min
5 min
10 min
10 min
8 min
7 min
18 min
16 min
16 min
15 min
4
5
71
Acknowledgements
Dr. Peter Minárik
Professor Dr. Osman Müftüoglu
Dr. Johannes M. Peil
Dr. Christian Recchia
Dr. Marianna Trifonova
Nathalie Hutter Lardeau
SA SEB - 21261 SELONGEY CEDEX
RCS B 302 412 226
All rights reserved
recipes
Chloé Baeyaert
Nutritional literature
Atlantic Santé
Graphic design and layout
Agence Noirnoisette
Photo credits
Inmagine - Getty image - Matton - Fotolia - Studio B
Production
Imprimerie des 3 Rivières
72