Copyright © HealthyAndAlive

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Copyright © HealthyAndAlive.org

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Copyright

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Copyright - HealthyAndAlive.org

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Contents

Chapter 1 - Soups ..................................................................................... 4

Chapter 2 – Starters ................................................................................ 12

Chapter 3 – Salads.................................................................................. 20

Chapter 4 – Quiches & Pizzas ................................................................ 28

Chapter 5 – Main Courses ...................................................................... 36

Chapter 6 – Snacks ................................................................................. 44

Chapter 7 – Pastries & Cakes................................................................. 52

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Chapter 1 - Soups

5 --


Pumpkin and Walnut Soup

This soup will make you look good and will help your memory. If you wish, you can

replace the walnuts with slivered almonds to increase the protein content.

Instructions

1) Cut the pumpkin into cubes and steam

for 15 minutes.

2) Mix the pumpkin with the nutmeg, add

the salt and the milk.

3) Serve in bowls and add parsley and

walnut slivers.

You need...

- Pumpkin flesh (800g)

- Soy milk (30 cl)

- Nutmeg (1 pinch)

- Nut splinters (50g)

- Chopped parsley (1 tsp)

- Salt

6 --


Gaspacho Tomatoes Passion

This gaspacho has an anti-cholesterol effect and will give a boost to your skin. In

addition, the Mediterranean flavors will delight you.

Instructions

1) Preheat the oven to th.8 (240°C), then

place the bell pepper on the baking sheet

and cook for about 30 min. The skin

should be tender. Let cool and remove

the skin and seeds.

2) Bring water to a boil and immerse the

tomatoes in it for 30 seconds. Peel them

and remove the seeds. Put in a blender:

tomatoes, crumbled bread, bell pepper,

peeled garlic clove, oil, vinegar,

Tabasco, salt and pepper.

Blenduntilsmooth.

3) Let cool for 1 hour. Serve cool.

You need...

- Tomatoes (1.2kg)

- Bran bread (3 slices)

- Red bell pepper (1)

- Garlic clove (1)

- Olive oil (1 tbsp)

- Sherry vinegar (2 tbsp)

- Tabasco

- Salt, pepper

7 --


Detox Ice Soup

This detox soup has several advantages because it is low in calories, has draining

properties and is easy to make.

Instructions

1) Cut the fennel into pieces and cook in

boiling water for 20 minutes. Cut the

cucumber into pieces.

2) Add the cucumber, fennel, yogurt and

salt to a blender. Blend until smooth.

3) Let cool for 1 hour in the refrigerator.

Serve chilled, adding the anise seeds.

Tip: you can add soy milk for a thinner

soup.

You need...

- Fennel (1 bulb)

- Cucumber (1/2)

- Soy yogurt (1)

- Green anise seeds (1 tsp)

- Salt

8 --


Glazed Avocado Soup

This soup is very good for digestion and transit. It is also full of antioxidants and acts

as an appetite suppressant. It is ideal for people suffering from diabetes. In Morocco

and India, this type of soup is served as a dessert.

Instructions

1) Cut the avocados in half and put the

flesh in a blender. Add the soy milk,

tarragon and salt.

2) Blend until smooth and creamy.

3) Serve directly in a large glass, or chill

for 20 minutes.

You need...

- Mature avocados (2)

- Soy milk (25cl)

- Chopped tarragon (1 tbsp)

- Salt

9 --


Ultra Light Chinese Soup

This soup takes you directly to distant lands, to Asian lands. It has interesting

properties for the health with an anticholesterol effect.

Instructions

1) Rehydrate the black mushrooms in

warm water for 30 minutes. Peel and

chop the onion. Wash and cut the leek

into thin slices.

2) Boil 1.5 liters of water and add onion,

leek and mushrooms. Add salt and cook

for 10 minutes. Cut the tofu and add it to

the mixture. Cook for another 5 minutes.

3) Add the bean sprouts and serve

immediately, with the soy sauce in a

separate bowl.

You need...

- White leek (1)

- Dehydrated black

mushrooms (2 tbsp)

- Onion (1)

- Fresh soybeans (1 handful)

- Tofu (100g)

- Soy sauce

- Salt

10 --


Coral Lentil Soup with Curry

Curry is a very interesting spice because it is very antioxidant. It boosts immunity,

fights cancer and gives an excellent taste to your dishes.

Instructions

1) Peel and chop the garlic and onion.

Heat oil in a casserole dish and sauté the

garlic and onion. Add the lentils, curry

powder, coconut milk and water.

2) Cover and cook over low heat for 20

minutes. Stir occasionally.

3) Add salt, mix and a little water if

necessary to obtain the right texture.

Serve hot.

Tip: you can add cilantro after serving.

You need...

- Coral lentils (200g)

- Garlic (1 clove)

- Onion (1)

- Curry (1 tsp)

- Coconut milk (20 cl)


- Water (70 cl)

- Salt

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Sweet Potato - Ginger Soup

This delicious soup has an anti-cancer action and will boost your immunity thanks to

ginger and cinnamon.

Instructions

1) Peel the sweet potatoes and garlic

clove. Chop them up and put them in a

casserole dish with the spices and

pepper.

2) Cover with water and bring to a boil.

Lower the heat, cover and cook for 20

minutes.

3) Drain the vegetables and put them in

a blender. Add the soy milk and blend.

Add the broth until you get the texture

you want. Serve immediately.

You need...

- Sweet potatoes (500g)

- Garlic clove (1)

- Cinnamon (3 pinches)

- Nutmeg (2 pinches)

- Ginger powder

(2 pinches)

- Turmeric (1 tsp)

- Soymilk (10 cl)

- Pepper

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Chapter 2 - Starters

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Eggplant Caviar

Eggplants are very rich in soluble fiber, which reduces the increase in blood sugar by

slowing down digestion. It is an excellent ally against diabetes.

Instructions

1) Preheat the oven to 210°C. Cut the

eggplants in half lengthwise. Cut the

flesh into crosses and place them in an

oiled dish.

2) Remove the flesh with a spoon. Blend

it with the peeled and halved garlic clove,

lemon juice, olive oil, yogurt and salt.

3) Let cool and set aside in the

refrigerator for 1 hour. Serve with

cilantro.

Tip: Serve in sauce, with carrot or

cucumber sticks for dipping.

You need...

- Eggplant (2)

- Garlic clove (1)

- Yoghurt (1)


- Lemon (1/2)

- Chopped cilantro (1 tbsp)

- Salt

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Broccoli Caviar

Broccoli is rich in iron and vitamin C, making it an excellent vegetable. Plus, this

recipe is ready in 5 minutes.

Instructions

1) Rinse the broccoli, cut it into florets

and cook them for 15 minutes in boiling

salted water.

2) Mix them with the peeled and halved

garlic clove, the lemon juice, the olive oil,

the yogurt and a pinch of salt.

3) Let cool, then set aside for 1 hour in

the refrigerator.

4) Sprinkle with cilantro and serve.



You need...

- Broccoli head (1)

- Garlic clove (1)

- Yoghurt (1)


- Lemon (1/2)


- Salt

15 --


Zucchini Tagliatelle with Tomato

This is an excellent starter that will impress your guests and your children. It is fresh,

filling and rich in fiber and antioxidants, thanks to the olive oil.

Instructions

1) Rinse and dry the zucchini, remove

the ends. Slice them with a mandolin.

Plunge the slices into boiling water for 30

seconds.

2) Cut the bell pepper in half and boil it

for 2 minutes. Do the same with the

tomatoes for 30 seconds, then peel

them. Remove the seeds and cut into

small cubes. Whisk the lemon juice and

olive oil together. Mix the dices with the

coriander, the chilli, the garlic and

season.

3) Spread on a plate, then leave to cool

for an hour. Sprinkle with pine nuts.

You need...

- Zucchini (4)

- Orange bell pepper (1)

- Tomatoes (3)


- Espelette pepper (1 pinch)

- Lemon (1)


- Pine nuts (2 tbsp)

- Garlic clove (1)

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Rillettes of Sardines

Sardines are excellent for your health because they are very rich in omega-3. It is

also a good food to fight against the winter blues...no wonder they are so popular in

northern countries.

Instructions

1) Drain the sardines, pressing the lid

down well. Put them in a bowl and crush

them.

2) Peel and chop the shallot. Add it to the

sardines, along with the ricotta, chives,

lemon juice and pepper.

3) Mix to have a homogeneous

preparation, place 2h in the fridge.



You need...

- Can of sardines in oil (1)

- Shallot (1)

- Ricotta (1 scoop)

- Chopped chives (2 tbsp)

- Lemon juice (1)

- Pepper

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Carrot-White Radish & Hazelnut Salad

Here is a very simple to make appetizer, and it is excellent. It is very good for the

acid-base balance (to decrease the acidity of the body) and it is extremely tasty

thanks to the olive oil.

Instructions

1) Peel the carrots and white radish and

grate them. Put them in a salad bowl with

the walnut oil, cider vinegar, salt and

pepper.

2) Divide the hazelnuts.

Tip: replace the carrot with beet, if you

feel like a change.

You need...

- Carrots (3)

- White radish (1/2)

- Walnut oil (2 tbsp)

- Cider vinegar (4 tbsp)

- Crushed hazelnuts (1 tbsp)

- Salt and pepper

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Express Bean-Feta Salad

3 minutes on the clock is the time it takes to make this delicious salad! The olive oil

and feta will immediately take you to the Greek islands...

Instructions

1) Cook the beans for 6 to 8 minutes in

boiling salted water. Drain, run under

cold water, drain again and let cool.

2) Dice the feta cheese. Peel and slice

the shallot.

3) Put the beans in a bowl, add the oil,

shallot, thyme, pepper, feta and mix.

You need...

- Peeled beans (400g)


- Shallot (1)

- Thyme (1 pinch)

- Pepper

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Guacamole

This is a classic of Tex-Mex cuisine, very interesting for the health. It is rich in

antioxidants and good vegetable fats (thanks to the avocado). Once you've tried it,

you'll never be able to buy grocery store guacamole again...

Instructions

1) Squeeze the lemons, peel and finely

chop the onion. Rinse the tomato and cut

it into small cubes.

2) Peel the avocados, remove the pits

and mash the flesh with a fork. Add the

lemon juice, onion, parsley, cayenne

pepper and salt. Add the diced tomatoes.

Serve immediately.

Tip: don't prepare it in advance because

the avocados oxidize quickly and lose

their nutritional properties. Eat it right

away!

You need...

- Lawyers walls (2)

- Tomato (1)

- Onion (1)

- Cayenne pepper (1 pinch)

- Lemons (2)

- Chopped parsley (2 tbsp)

- Salt

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Chapter 3 - Salads

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Chicken Grapefruit Salad

This ultra light salad is perfect for a weight loss diet. It is also rich in basic foods, a

positive element for the regulation of the pH balance of your body (i.e. making your

body less acidic).

Instructions

1) Drain and cut the hearts of palm. Cut

the batavia and chicken breast into

strips. Peel the grapefruits. Peel and

chop the red onion.

2) Mix everything in a bowl.

3) In a bowl, combine the balsamic

vinegar, walnut oil, salt and pepper.

Whisk and pour over salad.

Tip: replace the chicken with tofu for a

vegetarian version.

You need...

- Grapefruits (2)

- Batavia heart (1)

- Red onion (1/2)

- Chicken breast (2)

- Hearts of palm (1 box)

- Almond (8)

- Balsamic vinegar (2 tbsp)

- Walnut oil (1 tbsp)

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Quinoa Tabbouleh with Shrimps

This protein-rich tabbouleh is loaded with antioxidants. Just be careful where you use

the shrimp, and prefer them fresh.

Instructions

1) Cook the quinoa for 1 minute in boiling

salted water, drain it, put it in a bowl and

let it cool.

2) Dice the cucumber and halve the

cherry tomatoes. Add them to the bowl

along with the shrimp, lemon juice, oil,

sesame seeds, coriander and pepper.

3) Mix and chill until ready to serve.

You need ...

- Quinoa (200g)

- Cucumber (1/2)

- Cherry tomatoes (12)

- Pink shrimp (400g)



- Sesame seeds (2 tbsp)

- Lemon (1)

- Sesame oil (1 tbsp)

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Rice Salad with Red Beans

This is a great salad, rich in protein that will make you feel incredibly full. I guarantee

you won't feel hungry during the day.

Instructions

1) Cook the rice al dente, according to

the time indicated on the package. Drain

and let cool.

2) Peel and chop the onion. Remove the

seeds from the bell pepper and cut it into

sticks. Drain the tuna and red beans.

Pour into a large salad bowl, add the

rice, olives, parsley, vinegar, salt and

pepper. Mix and chill until ready to serve.

You need ...

- Red beans (1 can)

- Basmati rice (150g)

- Black olives (12)

- Red onion (1)

- Yellow bell pepper (1)

- Tuna in oil (200g)


- Wine vinegar (3 tbsp)

24 --


Asian Salad

Very good salad, fresh and antioxidant. It is ideal for the evening, so you don't feel

too heavy before going to bed.

Instructions

1) Heat a skillet and cook the chicken

breast. Cut the tomatoes into quarters,

the cucumber and the chicken. Mix

everything together in a bowl with the

shrimp and mint leaves.

2) Whisk the oil with the lemon juice and

chilli, then pour over the salad, mix and

serve immediately.

Tip: replace sesame oil with olive oil for

a more antioxidant effect.

You need ...

- Fresh soybean sprouts

(2 handfuls)

- Cucumber (1/2)

- Cooked and peeled pink

shrimp (200g)


- Mint

- Sesame oil (2 tbsp)

- Lemon juice (4 tbsp)

- Chilli paste (1 tip)

25 --


Quinoa Salad with Avocado & Chicken

This salad will keep you hungry for the whole afternoon because it is rich in protein,

which is much more satiating than carbohydrates. It is also very antioxidant thanks to

the olive oil and curry powder.

Instructions

1) Cook the quinoa in salted water. Cut

the tomatoes into quarters and the

chicken into strips.

2) In a bowl, mix the cooled quinoa,

tomatoes, chicken, oil, curry powder,

mint and lemon juice. At the last minute,

peel the avocado, remove the stone and

cut the flesh into cubes. Add them to the

salad and serve immediately so that they

do not oxidize.

You need ...

- Quinoa (200g)

- Lawyer (1)


- Tomatoes (3)


- Curry (1 tsp)

- Chopped mint (1 tbsp)

- Lemon (1/2)

26 --


Lentil Salad with Trout

An excellent salad to fight hunger. Coral lentils are rich in protein and fiber and are

easy to cook.

Instructions

1) Place the lentils in a large volume of

unsalted water with the bay leaf and

bring to a boil. Allow to cook. The lentils

should remain whole and crunchy.

2) Cut the trout into strips. Peel and chop

the shallot. In a bowl, crush the hard-

boiled egg with a fork and add the oil,

lemon juice, pepper, shallot, capers and

parsley.

3) Stir in lentils and trout, mix and chill

until ready to serve.

You need ...

- Coral lentils (200g)

- Smoked trout (4 slices)

- Laurel leaf (1)

- Shallot (1)

- Hard-boiled egg (1)

- Capers (2 tbsp)



- Lemon (1)

27 --


Lebanese Tabbouleh

This recipe is very interesting because it has a low Glycemic Index, thanks to the

bulgur. The tomatoes and onions provide a good dose of antioxidants.

Instructions

1) Cook the bulgur for 12 minutes in

boiling salted water. Drain and let cool.

2) Wash the tomatoes and dice them.

Peel and chop the onions. Trim the

parsley and chop the leaves.

3) In a bowl, mix the bulgur, tomatoes,

parsley, salt and pepper. Add olive oil

and lemon juice. Mix well and let rest 30

min in the refrigerator.

You need ...

- Bulgur (100g)

- Tomatoes (4)

- White onions (4)

- Flat parsley bunches (2)

- Lemons (2)


- Salt and pepper

28 --


Chapter 4 - Quiches & Pizzas

29 --


Salmon Quiche

This salmon quiche is excellent and good for you. Buckwheat flour is gluten-free and

has a lower GI than wheat flour.

Instructions

1) Combine the flours, salt, chopped

butter and water in a bowl and mix until

smooth. Spread the dough in a mold and

place in a cool place. Preheat your oven

to 210°C.

2) Cut the salmon into cubes. Mix the

ricotta cheese with the eggs and spinach

and season with salt and pepper.

3) Divide the salmon cubes among the

pie shells, cover with the spinach mixture

and bake for 35 minutes.

You need ...

- Wheat flour (100g)

- Buckwheat flour (100g)

- Butter (100g)

- Fresh salmon (250g)

- Spinach in branch (250g)

- Eggs (3)

- Ricotta (250g)

- Oil for the mould

- Salt and pepper

30 --


Spinach Quiche

This quiche is a very good ally because wholemeal flour has a lower GI than normal

flour. Spinach is rich in iron, fiber and antioxidants that protect your health, especially

your eyes.

Instructions

1) Spread the dough in an oiled pie pan

and place in a cool place. Preheat oven

to 210°C.

2) Cook the spinach for 10 minutes in a

saucepan and then squeeze it.

3) Crush the cheese in a bowl, add the

eggs, nutmeg, salt and pepper. Mix with

the spinach, pour over the pie crust and

bake for 30 minutes.

Tip: add 50g of crushed hazelnuts, they

go very well with the spinach.

You need ...

- Homemade short crust

pastry made with whole meal

flour

- Spinach (500g)

- Fresh goat cheese (250g)

- Eggs (3)

- Nutmeg (1 pinch)

- Salt and pepper

31 --


Shredded Vegetable Quiche

Here is an excellent recipe that is very beneficial to your health. Flaxseed is a super

food, very rich in omega-3.

Instructions

1) Pour the flour and salt into a bowl, add

the butter, seeds and a little water.

Knead until you get a homogeneous

mixture. Spread the dough in an oiled pie

pan. Let it rest for 30 minutes in a cool

place.

2) Preheat the oven to 210°C. Peel and

grate the vegetables. Heat the oil in a

frying pan, add the vegetables, salt and

pepper.

3) Break the eggs into a bowl, beat them

into an omelet with the milk and cheese,

add the vegetables, season with salt and

pepper, pour over the pastry base and

bake for 20 minutes.

You need...

- Spelt flour (250g)

- Butter (100g)

- Brown flax seeds (2 tbsp)

- Carrots (250g)

- Parsnips (250g)

- Eggs (2)

- Unsweetened condensed

milk (20cl)

- Grated cheese (100g)


32 --


Pizza Margharita

This pizza dough has a lower Glycemic Index than traditional pizzas made with

wheat flour. In addition, it is less rich in gluten.

Instructions

1) Dissolve the yeast in 15cl of warm

water. Mix the flour, oat bran, olive oil

and yeast and knead until the dough

doesn't stick to your fingers.

2) Let rise 1 to 2 hours in a warm place.

3) Preheat oven to 180°C. Spread the

dough on a pizza pan. Cover with tomato

coulis, then arrange tomatoes,

mozzarella, olives and oregano.

4) Bake for 20 minutes.

You need ...

- Wholemeal flour (125g)

- Oat bran (125g)

- Baker's yeast (1)


- Tomato coulis (1 jar)

- Fresh tomatoes (2)

- Mozzarella (1 scoop)

- Black olives (8)

- Oregano

33 --


Pizza Regina


wheat flour. In addition, it is less rich in gluten.

Instructions

1) Mix the flour in a bowl with the salt,

olive oil and 25cl of warm water. Knead

until you get a ball. Leave to stand for 1

hour.


dough on a baking sheet. Slice the

mushrooms and onions and fry them in a

pan. Spread the tomato sauce on the

dough, add the mushrooms, onions,

olives and ham, season with pepper and

cook for 15 minutes.

3) Sprinkle with basil and serve.

You need ...


- Fine salt (2 tbsp)

- Baker's yeast


- Tomato sauce (6 tbsp)

- Mushrooms (200g)

- White onion (1)

- White ham (100g)

- Black olives (8)

- Chopped basil (1 tbsp)

34 --


Protein Pizza


wheat flour. In addition, it is less rich in gluten. Eggs are a very interesting source of

protein.

Instructions




hour.


dough on a baking sheet. Slice the

mushrooms and onions and fry them in a

pan. Spread the tomato sauce on the

dough, add the mushrooms, onions,

olives, ham and pepper and cook for 15

minutes.

3) Add 3 eggs to your pizza, then bake

for another 5 minutes. Sprinkle with basil

and serve.

You need...


- Baker's yeast



- Mushrooms (200g)

- Eggs (3)

- White onion (1)

- White ham (100g)

- Black olives (8)


35 --


Vegetarian Pizza

This vegetable-rich pizza allows you to indulge yourself while filling up on fiber,

minerals and antioxidants. Not to be eaten every night though...

Instructions




hour.


dough on a baking sheet. Chop the

mushrooms, onion, zucchini, eggplant

and bell pepper and fry in a pan. Spread

the tomato sauce over the dough,

sprinkle with the filling and olives, season

with pepper and bake for 15 minutes.

3) Sprinkle with basil and serve.

You need...


- Baker's yeast



- Mushrooms (200g)

- Zucchini and eggplant (1)

- Yellow bell pepper (1)

- White onion (1)

- Black olives (8)


36 --


Chapter 5 – Main Courses

37 --


Red Beans with Tofu & Whole Grain Rice

This recipe is high in fibre and will appeal to vegetarians. With the amount of protein,

you are unlikely to feel hungry in the afternoon.

Instructions

1) Cook the rice. Drain. Cut up the tofu.

2) Heat the oil in a frying pan, fry the

pressed garlic clove and the diced tofu.

Add salt and pepper, then add the red

beans and the cooked rice and leave to

cook.

3) Sprinkle with the chopped onions and

serve immediately.

Tip: this recipe is very good cold, so you

can take it in a box to eat at work.

You need...

- Whole grain rice (200g)

- Red beans (200g)

- Tofu (250g)

- Onions (2)

- Garlic clove (1)


- Salt and pepper

38 --


Vegetable Curry with Coconut Milk

The many spices in this recipe have a strong anti-inflammatory and antioxidant

effect. This is a very good recipe to protect your body from cancer.

Instructions

1) Peel the sweet potatoes and cut them

into cubes. Cut the zucchini into chunks.

Peel and chop the garlic and onions, and

sauté them while stirring for 2 minutes.

2) Add cumin, cinnamon, curry powder

and sweet potatoes. Mix the tomato

paste in 50cl of hot water, then pour it,

add salt and pepper and bring to a boil.

3) Add the zucchini, cauliflower, green

beans and chickpeas and cook for 15

minutes. Just before serving, stir in the

coconut milk and coriander.

You need ...

- Cauliflower (500g)

- Green beans (200g)

- Zucchini (1)

- Sweet potatoes (2)

- Chickpeas (200g)

- Cumin, Curry (1 tbsp)

- Coconut milk (30cl)

- Tomato concentrate (2 tbsp)

- Garlic and onions (2)

- Chopped coriander

39 --


Oriental Meatballs

This recipe is excellent and strong in taste. You can accompany it with brown rice,

bulgur or wholemeal with chickpeas.

Instructions

1) Preheat the oven to 210°C. Peel and

chop onions and garlic. Mix with ground

meat, herbs, spices, salt and pepper.

2) Shape into balls and bake in the oven

for about 15 minutes, turning halfway

through.

You need ..

- Ground beef (350g)

- Minced lamb meat (350g)

- Onions (2)



- Garlic clove (1)

- Cinnamon, turmeric, cumin

(1 tsp)

40 --


Ginger Chicken

This is an excellent slimming recipe, rich in protein and low in calories. In addition,

ginger adds a very interesting antioxidant effect.

Instructions

1) Cut the chicken into cubes. Squeeze

lemon, mix with olive oil, ginger, salt,

pepper, and pour over chicken. Stir and

marinate for 1 hour.

2) Preheat the oven to 210°C. Cut the

bell pepper in half, remove the seeds

and cut it into squares. Thread the

chicken cubes onto the skewers,

alternating them. Grill the skewers for 10

to 15 minutes, turning them regularly.

You need...

- Chicken breast (400g)

- Red bell pepper (1)

- Ginger (1 tbsp)


- Lemon (1)

- Salt and pepper

41 --


Chili Con Carne

This famous dish originating from Mexico takes us directly back to the time of the

conquest of the West. But moreover, it is healthy and very filling.

Instructions

1) Peel the onions and garlic cloves and

chop them. Heat the oil in a large

saucepan, sauté for 2 minutes while

stirring, then add the meat. Stir

everything for 3 min with a fork. Pour in

the drained and rinsed beans and the

crushed tomatoes, add the cumin and

chilli and season with salt and pepper.

Mix and pour 1 glass of water. Cover the

pan and let simmer for 15 minutes.

2) At the end of the cooking time,

uncover the pan and let the remaining

liquid evaporate. Sprinkle with oregano.

You need ...

- Can of red beans (1)

- Minced meat (400g)

- Can of crushed tomatoes (1)

- Onions (2)

- Cloves of garlic (3)


- Cumin (1 tsp)

- Cayenne pepper

- Oregano (1 tsp)

42 --


Cod fillets with parsley

Cod is an excellent fish, lean and rich in proteins. Its only drawback? It is sometimes

a bit expensive. You can replace it with saithe fillet, very rich in vitamin B12...and

much cheaper.

Instructions

1) Peel and chop the sweet potatoes and

steam them. Rinse and chop the parsley.

Bring 50cl of water to the boil and dip the

parsley in it.

2) Mix the parsley, garlic, soy cream, salt

and pepper.

3) Place the cod in the parsley infusion

with the bay leaf, salt and bring to a boil.

4) Warm the parsley sauce and coat the

fish with it. Serve with the sweet potatoes

and lemon wedges.

You need...

- Cod fillets (4)

- Flat parsley bouquet (1)

- Garlic clove (1)

- Soy cream (25cl)

- Bay leaves (2)

- Lemon (1)

- Sweet potatoes (4)

- Salt and pepper

43 --


Shrimp Stir-Fry Chinese Style

Preferably use fresh shrimp (many frozen shrimp come from countries that feed them

anything and everything). Also take fresh bean sprouts, they are nothing like the

ones in a can.

Instructions

1) Steam the broccoli. Peel and press

the garlic cloves. Rinse the bean sprouts.

Heat the oil in a frying pan: add the

garlic, bean sprouts and cayenne pepper

and cook for 10 minutes, stirring

regularly.

2) Add the shrimp, reheat for 5 minutes,

then gently mix in the broccoli.

You need ...

- Broccoli florets (600g)

- Cooked and peeled large

shrimps (24)

- Fresh soybean germ

(1 handful)

- Cloves of garlic (4)


- Cayenne pepper

(1 pinch)

44 --


Chapter 6 - Snacks

45 --


Banana Pancake with Red Fruits

This recipe is absolutely delicious and allows you to enjoy pancakes in the morning

without feeling guilty, thanks to a very low Glycemic Index.

Instructions

1) In a large bowl, mash the bananas.

Add eggs and beat until mixture is fairly

liquid (it's okay if there are pieces of

banana left)

2) Add buckwheat flour and beat.

3) Pour a small ladleful onto a hot oiled

pan (olive oil preferred) and cook on both

sides. Enjoy with red fruits.

Tip: Use frozen berries to make this

recipe year-round.

You need ...

- Eggs (4)

- Bananas (2)

- Buckwheat flour (2 tbsp)

- Frozen berries

(1 handful)

- Agave syrup (optional)

46 --


Banana Shake

The banana is an excellent fruit and has the advantage of being available at a good

price everywhere, all year round. In addition, it is one of the richest fruits in proteins.

Instructions

1) Put the banana in a blender with the

ice cubes and blend for 1 min.

2) Add the vanilla and blend again for 1

minute.

3) Blend again, adding the milk.

4) As soon as you get a nice foam, serve

and enjoy.

Tip: you can replace the milk with sugar-

free soy/almond milk.

You need ...

- Banana (1)

- Milk (1/2 Litre)

- Ice cubes (2)

- Vanilla

47 --


Vanilla & Melon Shake

You may not be used to seeing melon shake recipes, yet it's absolutely delicious. A

classic to save for summer, with sun-drenched melons in season.

Instructions

1) Put the melon in a blender with the ice

cubes and blend for 1 min.

2) Add the vanilla and blend again for 1

minute.

3) Blend again, adding the milk.

4) As soon as you get a nice foam, serve

and enjoy.

Tip: you can replace the milk with sugar-

free soy/almond milk.

You need ...

- Melon (1/2)

- Milk (1/2 Litre)

- Ice cubes (2)

- Vanilla extract (1 tsp)

48 --


Icelandic Croque-Monsieur

Did you know that dark bread is much healthier than white bread? It has fewer

calories, a lower glycemic index and is rich in fiber. Plus, it's much more filling, so

enjoy it!

Instructions

1) Cut the salmon into strips and the

pickle into thin slices. Chop the salad.

2) Spread fresh cheese on one side of

each slice of bread, place salad on one

and pickles on the other. Press lightly to

adhere.

3) Place the salmon on the salad and

close the sandwich.

You need ...

- Black bread (2 slices)

- Smoked salmon (1 slice)

- Pickle (1)

- Fresh cheese spread (50g)

- Batavia (1 leaf)

49 --


Apple Muesli

This muesli is perfect for breakfast or a snack, as it will keep you going for several

hours. Cinnamon also has a very interesting effect as it limits the increase in blood

sugar. Choose organic apples and keep the skin!

Instructions

1) Rinse and dry the apple, cut it into

quarters and remove the seeds. Cut the

quarters into cubes.

2) Mix in a bowl with the muesli, bran

and cinnamon.

Tip: buy muesli with no added sugar, this

is very important. You will find many

varieties in organic stores.

You need ...

- Muesli with dried fruits (50g)

- Apple (1)

- Oat bran (1 tbsp)

- Cinnamon (1 tsp)

50 --


Maple Syrup Porridge

Oatmeal is an excellent ally for a healthy life. It is high in fiber, rich in protein, filling

and does not cause blood sugar spikes like white bread which is rich in wheat. The

best part? Oats are gluten-free (well, most varieties).

Instructions

1) Bring the milk to a boil with the

cinnamon. Lower the heat, pour in the

oats and cook according to package

directions (about 7 minutes), stirring

constantly with a whisk. The mixture

thickens and becomes creamy.

2) Remove from heat, add maple syrup

and pour into a bowl. Serve immediately.

Tip: choose natural oatmeal with no

added sugar.

You need ...

- Oatmeal (40g)

- Semi-skimmed milk (25cl)

- Cinnamon (1 tsp)

- Maple syrup (1 tbsp)

51 --


Soy Milk Granola

Granola is a mixture of cereals, dried fruit and oilseeds that originated in the United

States. It is an excellent anti craving food for breakfast or a snack, especially if you

have planned to work out a few hours later.

Instructions

1) The day before, dice the apricots and

prunes. Put them in a bowl and cover

with water. Crush the almonds and

pumpkin seeds.

2) The next day, pour the almond mixture

into a bowl, add the prunes, apricots,

kiwis, cinnamon and soy milk.

Tip: prepare it the day before to let the

ingredients soften.

Tip 2: You can replace the kiwis with red

fruits.

You need ...

- Soy milk (1 liter)

- Dried apricots (4)

- Prunes (4)

- Kiwis (2)

- Whole almonds (100g)

- Pumpkin seeds (1 tbsp)

- Cinnamon (1 tsp)

52 --


Chapter 7 - Pastries& Cakes

53 --


Apple-Banana Cake

A simple, easy and quick cake to make...but downright delicious. Do not sweeten!

The natural sugars in the apples and banana are more than enough.

Instructions

1) Preheat the oven to 180°C. In a bowl,

mix the almond powder, flour, cinnamon

and yeast. In a food processor, mix the

eggs, banana, oil and compote.

2) Stir into flour mixture.

3) Pour the mixture into an oiled cake

pan and bake for 30-40min. The blade of

a knife should come out clean.

Tip: Add raisins or dried apricots to give

the recipe a boost.

You need ...

- Almond powder (160g)


- Eggs (2)

- Ripe banana (1/2)

- Oil (3 tbsp)

- Apple compote without

sugar (100g)

- Cinnamon (1 tsp)

- Yeast (1/2 sachet)

54 --


Chocolate Cream

These chocolate creams are excellent and have a much lower Glycemic Index than

those you can find in the shops. In addition, cinnamon has a very interesting

antioxidant effect.

Instructions

1) Heat the milk and cream in a

saucepan. Whisk the egg yolks in a bowl.

When the milk is simmering, pour it

gently over the eggs, then pour the

mixture back into the saucepan and

cook, stirring constantly, until the cream

thickens. Remove from the heat, add the

broken chocolate, sugar and cinnamon

and stir until smooth.

3) Divide into ramekins, let cool and

place in the refrigerator for 2 hours.

You need ...


- Light cream (20cl)

- Egg yolk (4)

- Coconut sugar (1 tbsp)

or maple syrup (1 tbsp)

- Dark chocolate 70% or more

(150g)

- Cinnamon (1 tsp)

55 --


Half-baked Chocolate

This recipe is to die for! The 70% chocolate is still rich in added sugars, so don't

abuse it. If you want to be on the safe side, choose 100% cocoa dark chocolate with

no added sugar (available in organic stores).

Instructions

1) Preheat the oven to 220°C. Butter a

small mold.

2) Melt the butter and chocolate over

very low heat. Beat the eggs with the

maple syrup, then add the butter-

chocolate mixture.

3) Stir in the flour, pour into the pan and

bake for 8 minutes. Let cool and serve

immediately.

Tip: The secret is in the cooking. Keep a

close eye on your half-baked cookies to

ensure that the core remains melting.

You need ...


(150g)

- Butter (90g)

- Eggs (4)

- Maple syrup (100g)


or buckwheat flour (40g)

56 --


Super Light Chocolate Bavarian

Coconut sugar is an excellent ingredient because it has a much lower Glycemic

Index than sugar, and it is 100% natural. For chocolate, choose cocoa with the

highest possible %, preferably 100% cocoa, with no added sugars.

Instructions

1) Soak the gelatin sheets in cold water.

Mix the cottage cheese and sugar in a

bowl.

2) Heat the milk with the chocolate and

bitter cocoa in a small saucepan. As

soon as it simmers, stir to melt the

chocolate. Remove from the heat, add

the gelatin, stir again and drizzle over the

cottage cheese while whisking. Pour into

ramekins and refrigerate for 4 hours.

Tip: Serve these bavarois with fresh

pineapple slices.

You need ...

- Cottage cheese 0% (400g)

- Coconut sugar (50g)

or maple syrup (50g)


or Soy milk (10cl)


(100g)

- Bitter cocoa powder

(1 tbsp)

- Gelatin sheets (4)

57 --


Maple Syrup Financiers

These no-sugar, no-butter financiers are low in calories and won't blow your blood

sugar. They're a great accompaniment to coffee or tea.

Instructions

1) Preheat the oven to 180°C. Break the

eggs by separating the whites from the

yolks.

2) Beat the egg yolks with the syrup and

milk, then add the almond powder. Beat

the egg whites until stiff and fold into the

mixture.

3) Divide the dough into the financier

molds and bake for about 15 minutes.

The edges of the financiers shouldbrown.

You need ...


- Eggs (4)

- Maple syrup (60g)

- Semi-skimmed milk (3 tbsp)

or Soy milk (3 tbsp)

58 --


Tiramisu

The famous tiramisu, symbol of French gastronomy! This no-sugar-added recipe is

still delicious and makes an excellent dessert to finish a good meal.

Instructions

1) Preheat the oven to 180°C. Break the

eggs, separating the whites from the

yolks. Mix the almond powder, honey,

vanilla, milk and yolks.

2) Beat the egg whites until stiff. Add to

the mixture and bake for 15 minutes. Mix

the cottage cheese with the honey and

vanilla. Cut the cookie. Dip them in the

coffee, arrange them side by side in a

dish.

3) Cover with cottage cheese and

refrigerate for 2 hours. Just before

serving, sprinkle with cocoa.

You need ...


- Eggs (3)

- Liquid Honey (50g)

- Semi-skimmed milk (3 tbsp)

or Soy milk (3 tbsp)

- Vanillaextract (1 tsp)

59 --


Cocoa Muffins

The wholemeal flour in these muffins avoids a sudden rise in blood sugar, as with

wheat flour, because the glycemic index is much lower.

Instructions

1) Preheat oven to 180°C. Mix the cocoa

and the almond powder. Break the eggs

into a bowl, beat them into an omelette

with the sugar, then add the cream. Add

the cocoa almond powder and the flour

mixed with the yeast.

2) Divide the batter between the cups of

the muffin trays and bake for 25 minutes:

the muffins should be golden brown.

Tip: use a silicone pan for more even

baking.

You need ...


or buckwheat flour (175g)

- Yeast (2 tbsp)

- Coconut sugar (100g)

or maple syrup (100g)

- Soy cream (15cl)


- Cocoapowder 100%

(2 tbsp)

- Eggs (3)

Date post:	23-Jan-2022
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