• Raw milk cheese.

    Bonjour,

    As you know, I’m a big fan of cheese. Real cheese, which to me (and to many other French people) means raw milk cheese. What a relief when Food Standards Australia and New Zealand (FSANZ) lifted the ban on some raw milk cheeses in 2015! read more

  • Don’t skip breakfast!

    Bonjour,

    “Thank you so much, Yves. Since I’ve been strictly following your advice, I’m not tired anymore, I don’t feel hungry all day and I finally start losing weight … I heard it many times before – even my mum told me to never skip breakfast – but your simple few rules and delicious recipes made the whole difference!”. 

    As you know, a wealth of research shows that starting the day with a good nutritious -and delicious!- breakfast is the MOST important thing to do to beat cravings, maintain a healthy weight and give you the focus and energy you need to function properly, whatever your day holds.

    So… DON’T SKIP BREAKFAST. If you take your health and your job seriously, it’s not negotiable – Unless you’re interested in intermittent fasting as explained in my last article, but this is another story!

    So here are two key principles and seven delicious recipes, one for each day!

    Don’t forget to allow some time to enjoy your breakfast.

    Don’t have your breakfast on the go! Take your time and enjoy! breakfast is the most important meal of the day so it deserves all your attention and care.

    Sitting while you eat, chewing to better assimilate the nutrients and enjoying each bite will go a long way towards performing at your best for the rest of the day.

    Allow 15 minutes at least.

    What is a good nutritious breakfast?

    No croissant for a month... Really?

    A croissant is a treat, not a nutritious breakfast!

    Easy! It’s made up of clean protein (yoghurt, eggs, ham, beans, nut butter / all organic), complex carbs (wholemeal bread, sweet potatoes, quinoa, brown rice, hummus), some healthy fat (organic butter, avocado, olive oil, coconut oil) and a (very) limited amount of sugar.

    If you can, add some leafy greens too: spinach, collard greens, rocket or, if you like it, kale. I know that might be a bit challenging for many of us, me included, but give it a go. You’ll notice the difference in your energy level very soon.

    And for all croissants lovers (included me!), remember: croissants are a treat, not a breakfast to have every day! I’ll write an article on this delicacy very soon!

    Here are my favourite breakfast recipes. Bon appetit

     

    BREAKFAST 1: HOME-MADE GRANOLA TRIFLES, BY BONDI HARVEST

    • 1 tablespoon pumpkin seeds
    • 1 tablespoon pistachios
    • 1 tablespoon walnuts
    • 1 tablespoon macadamias
    • 1/4 teaspoon ground cinnamon
    • finely grated zest of 1 lemon
    • 1/4 spring thyme
    • 1 tablespoon honey
    • 2 cups of natural yoghurt
    • In season fruit

    BREAKFAST 2: CLASSIC

    2 organic poached eggs served with one cup of slightly steamed spinach, some wild-caught salmon (grilled or poached) with mushrooms, some wholemeal bread, some grass-fed butter, a pinch of natural sea salt and pepper. Heaven!

    BREAKFAST 3: FRENCH COUNTRYSIDE STYLE

    • 2 slices of organic ham
    • a piece of real cheese
    • a piece of wholemeal bread
    • one apple

    BREAKFAST 4: HOME-MADE MUESLI/GRANOLA IF YOU ARE ADDICTED TO CEREALS …

    • Coconut oil *(1/3 or ½ cup), rolled oats (1 kg), 250 grs nuts (almonds, walnuts, macadamia), pumpkin seeds): you can change the quantities depending on what you like
    • Fresh berries, fresh fruits, full cream yoghurt, full cream milk
    • Optional: Dried goji berries, sultanas, dried black currant
    • Optional: raw maple syrup (1/3 cup), cinnamon*, rolled amaranth and rolled quinoa (instead of or in addition to the rolled oats)
    Home-made muesli... The best!

    Home-made muesli… The best!

    Directions:

    • Chop all the nuts in small pieces
    • Put rolled oats, nuts (almonds, walnuts, macadamia), pumpkin seeds, cinnamon in a dish (3 to 4 cm)
    • Add coconut oil and mix together until it is moist
    • You also can add the maple syrup; otherwise you can sweeten the muesli with the fresh and dried fruits when you eat it
    • Put the dish in the oven (150 degrees on grill/oven) and mix every 5 minutes until all ingredients are well roasted – not burnt!
    • Let it cool down
    • Store in a container
    • Add just before serving: fresh fruits (in particular fresh berries), some dried fruits such as sultanas, goji berries, dried black currants (not too much as they are loaded with sugar), some full fat milk and/or yoghurt if you want

    Tip: You can also make muesli bars, perfect healthy snack!

    Simply add some water to the mixture before putting into the oven, it will make it expand. Mark lines (to make it easier to cut when cooked) and put in the oven. Cook it very slowly.

    BREAKFAST 5: IDEAL FOR THE COLDER MONTHS… and so quick

    Homemade oats porridge with coconut milk. Use quinoa for a gluten-free option. I prepare a batch on Sunday night, heat it up every morning and serve with a few slices of pears or apples or banana, a few almonds or walnuts and a dash of crème fraiche. It only takes 5 minutes.

    BREAKFAST 6: PERFECT MEAL

    • 2 organic eggs
    • 1 cup of spinach or rocket or collard greens or kale
    • 1 medium size sweet potato
    • natural sea salt and pepper
    • olive oil or grass-fed butter
    Eggs, spinach, wholemeal bread ...

    Eggs, spinach, wholemeal bread …

    Directions

    • fill small pot ¾ full with filtered water, put the eggs and bring to low boil. Let it boil on low heat for 3 minutes
    • fill steamer pot with a little bit of filtered water on high heat
    • put sweet potatoes (washed and chopped in small cubes) in steam basket and steam for 5 minutes.
    • put the greens (washed and chopped in 3cm pieces) on top of the potatoes. Steam until they are tender: one minute should be enough. Remove from heat when done.
    • Peel the eggs and put them on a plate over the greens and sweet potatoes. Add salt, pepper and a piece of butter or olive oil on top.

    BREAKFAST 7: ON THE GO… if you have to!

    • 1 large glass of almond milk (1 cup of almonds, 3 cups of water with vanilla extract) + ½ cup of blueberries: Blend and serve
    • A green smoothie if you like this (1 cup spinach, 1 cup parsley, ½ banana, 1 cup coconut milk, filtered water)

    Have a fantastic end of the week.

    Yves

  • Intermittent Fasting?

    Bonjour,

    Intermittent fasting? Are you serious? This is something I would never advise my clients to do… Well, until today. When a client of mine asked me to help her optimise the way she was doing intermittent fasting, I was a bit in shock. read more

  • Enough water?

    Bonjour,

    Bonne Année! Happy New Year! Sorry, I’m a bit late… I was actually away. I spent some time celebrating Christmas in France with my family for the first time in ten years. First time in ten years! It was beautiful, delicious and… cold! read more

  • Silly season!

    Bonjour,

    Parties, celebrations, drinks, lazy long summer lunches… I hope you enjoy the silly season as much as I do… You know me, I’m not at all going to ask you to stop! Never. However, we also need to face the reality: we all know these few days read more

  • Weight-loss secret

    Bonjour,

    I have some great news for you, right in time for summer: you can lose weight without even trying… just like the French! And it’s much easier than you think. You might have never heard of it or might not believe it but trust me, it works. read more

  • Alkaline diet

    Bonjour,

    “Alkalise… or die!” as some nutritionist experts say. I know it sounds a bit extreme but most biochemists and medical physiologists have recognised pH (or the acid-alkaline balance) as the first major line of defence for optimal health and vitality. We are not talking about an acidic taste read more

  • Ile de Ré

    Bonjour,

    I’ve been back for a month now from my 2016 annual own Tour de France… I keep having flashbacks of one place in particular: the Ile de Ré. I’ve been going to this tiny Atlantic island since I’m a kid… There are a lot of articles in French read more

  • Matcha tea, anyone?

    Bonjour,

    Just like most French people, I’m not a big fan of tea… I’m actually totally out of my comfort zone here… I however changed my mind since I discovered this Japanese vibrant green powder called matcha tea. read more

  • Food myths

    Bonjour,

    So good to be back after three weeks in France and to see so many new articles and studies debunking food myths on supposedly bad foods that are typically loved by the French… It helps me feel like I’m still on holiday, enjoying bread, cheese, wine read more