Recipes

  • 3 beautiful things for your summer diet.

    Bonjour,

    SUMMER, SUMMER, SUMMER… At last! Days are longer, our skin gets browner, the ocean is warmer and people seem happier…

    There are also so many super yummy / super healthy things I love in summer… Beautiful things I would like to share with you, to definitely include in your summer diet .

    Here are the first 3… More to come soon!

     

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    Coconut water, my summer drink of choice!

    1- COCONUT WATER

    I just had my first organic coconut water of the season and it felt so good! I know, coconut water isn’t exactly a part of the French Paradox nutrition concept but it is claimed to:

    • Aid weight loss
    • Aid circulation
    • Fight viruses and bacteria
    • Improve immune system
    • Manage blood pressure
    • Improve skin tone and elasticity
    • Prevent dandruff
    • Break down kidney stones
    • Settle nausea and vomiting
    • Kill intestinal worms
    • Prevent and cure urinary tract infections

    Coconut water is 99% fat-free and is rich in calcium, potassium and magnesium. It’s naturally low in sugar and also has zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins. It is said to be almost identical to human blood plasma.

    However all nutrition experts don’t agree and some even say coconut water doesn’t live up to all its health benefit claims.

    Well I am still a big fan and still await proper research and hard data proving I shouldn’t. Organic coconut water is one of the most refreshing, natural drinks that won’t do you any harm – and may even rejuvenate you…

    At least it is much better than energy drinks, so popular in particular in summer. If you still drink these nasty beverages, PLEASE read this article (click here).

     

    Zucchini flowers: hurry up, it's almost the end of the season!

    Zucchini flowers: hurry up, it’s almost the end of the season!

    2- ZUCCHINI FLOWERS

    Zucchini flowers can be found in abundance at local food markets. They are very delicate, can’t be kept more than 24h and are usually served stuffed with goat cheese and fried. This very traditional French recipe from the south of France is a lighter option and provides a very good balance of healthy fats, proteins and greens. Ideal for your summer diet and to impress your guests!

    Ingredients for 6

    18 zucchini flowers – 2 organic zucchini – 300g mince pasture-fed beef – 2 organic eggs – 1 garlic clove – half a bunch of parsley – 10 leaves of basil – 120g parmesan – 1/2 wholemeal baguette – 10cl extra virgin olive oil – 1 glass of full cream milk – 75cl home-made tomato coulis – organic salad rocket – sea salt

    Directions

    • Pre-heat the oven, 180°
    • In a bowl soak the bread in the milk 
    • Put half of the olive oil with the chopped garlic in a pan for 2 minutes
    • Add the meat and cook for 10 minutes max
    • In the meantime, steam the zucchinis
    • Drain the meat and keep the cooking juice
    • Drain the bread (discard the milk)
    • Chop the meat, parsley, basil and steamed zucchinis. Place in a bowl and add the bread, eggs, salt and parmesan. Mix well to combine. Don’t press the mixture too much
    • Add the cooking juice and mix again
    • Spoon the zucchini flowers and place them on a plate
    • Gently twist the ends to secure and if needed, push wood toothpicks through the petals to hold in place
    • Pour the remaining olive oil on the flowers and put in the oven for 15 minutes
    • Serve with a home-made tomato coulis and -you know me now!- (a huge) rocket salad.

     

    3- CLEOPATRA’S (and my) FAVOURITE

    Both Cleopatra and I can't resist!

    Both Cleopatra and I can’t resist!

    Cleopatra’s favourite fruits, figs are also believed to be the true forbidden fruit of the Garden of Eden by some historians.

    What we definitely know is that figs have a very strong healing power. One of the best sources of fiber and high in potassium, figs can help lower cholesterol, relieve constipation, reduce high blood pressure and drop the risk of heart attacks. The amount of fibre makes you feel less hungry, satisfies sugar craving hence promotes weight loss. However don’t over indulge as they are also quite high in sugar.

    Have you tried ‘les enroulés de figues’, one of my favourite entrees (or light dinner meals)? It is to die for yet very simple and easy to make. Take 4 big ripe figs (1 or 2 per person). Open the top and fill each fig with some organic ricotta cheese. Wrap the figs with prosciutto. Put in the oven at 150/180 degrees until the prosciutto is slightly cooked and roasted. Season with pepper and a drizzle of balsamic vinegar or even better of pomegranate molasses and extra virgin olive oil. I told you: to die for!

    Try this recipe today and let me know what you think!

    Bon appetit!

    Yves

    BSlogoPS. I could not resist sharing with you my last contribution to BODY + SOUL magazine in last week issue.  

    Did you know salt could heal? Have a look at the picture of the column below if you want to relax thanks to one of my great grandmother Marguerite’s secrets!

    My last contribution to Body + Soul (last week issue)

    My last contribution to Body + Soul (last week issue)

     

  • I LOVE Champagne!

    Bonjour,

    3 reasons to raise a glass (or 2!) of Champagne:  1- It’s spring. So exciting! 2- One of my articles was published as the Editor’s Pick of the Week by the influential mega blog Good Life France. Oui!  3- I’m about to launch a new online nutrition program – don’t worry, you’ll be the FIRST to know about it!

     

    One of my favourite Champagne.

    One of my favourite Champagne.

    Champagne… These 9 letters immediately give me goosebumps! Beautiful, long, pleasurable goosebumps!

    Just like Napoleon, I can’t imagine my life without Champagne.  As he used to say: “I drink Champagne when I win, to celebrate. I drink Champagne when I lose, to console myself.”

    If you don’t go overboard -one of the key principles of the French Paradox– Champagne (discovered  by French monk Dom Perignon in the XVIIth century) is both comparatively healthy and not fattening. Very dry, it is quite low in calories, lower than red or white wines. Bubbles are proved to make you drink slower and make you feel full quicker. Research also found that Champagne seems to help short term memory. Made of red and white grapes, Champagne contains resveratrol, the antioxidant found in red wine very beneficial to heart health. Quality Champagne is also low in histamines and usually doesn’t trigger headaches.

     

    Glamour and Champagne... in a coupe.

    Glamour and Champagne… in a coupe.

    Mireille Guiliano, one of the French Paradox pioneers with her best-seller French Women Don’t Get Fat also talks beautifully about Champagne, one of the cornerstones of the French way of living and culture: “I love the mood Champagne creates, the feeling no other wine can come close to: celebration, life-affirming joy. I find Champagne a forgiving wine, too. The drama in the glass makes it hard to drink it too quickly.” As a former Veuve Clicquot VP, Mireille knows one thing or 2 about this unique festive wine: “Seafood and fish are what I love best with my glass of bubbly. Fish preparations, as long as they are not heavy on cream, are wonderful with Champagne. White meats are a great match too and as for veggies, mushrooms are the ideal marriage.” Her super easy and super quick Chicken au Champagne recipe is simply the best. Click HERE to get the recipe and impress your guests!

    The UNESCO World Heritage listing of Champagne should be announced next June! After obtaining the exclusive worldwide use of the Champagne name (even Yves Saint Laurent had to change the name of its popular perfume called Champagne, costing millions of dollars to the French luxury brand), this new listing will be very helpful to strengthen its unique status. A big win to fight the cheap artificially carbonated fizzy wines, which are currently invading the market. This new major acknowledgement will go nicely with the gastronomic diet of the French status as a ‘World Heritage Treasure’ granted by the UNESCO in 2010.

    To master the art of Champagne drinking, here are 3 French etiquette rules to follow by the letter:

    – Always drink Champagne with food.

    – Never drink with food that kills Champagne’s flavours such as asparagus and -unfortunately- chocolate.

    – Enjoy it out of coupes and not flutes.

    Love and Champagne... in a coupe.

    Love and Champagne… in a coupe.

    Coupes are back in all super chic trendy bars from NYC to Paris. They are the true symbol of chic, glamour and ‘classe’. Legend has it that the coupe glass was moulded from Marie-Antoinette’s left breast. Others will say it was from the Marquise de Pompadour, Madame du Barry or even the Imperatrice Josephine, Napoleon’s wife… Its small size and its rounded shape make it perfect to hold and definitely brings much more ‘allure’. In summer nothing can beat the chic of a Piscine (literally Swimming Pool): simply pour quality Champagne over crushed ice in a coupe… You are back in the glamourous 50s or 60s in Saint-Germain in Paris..

    I actually collect vintage Campagne coupes… I know…

    What about you? Do you also go mad for Champagne? Which one do you prefer? Don’t be shy: tell me in the ‘Reply’ box below.

    À la vôtre! … And enjoy (in moderation as always!).

    Yves

    PS: If you don’t want to miss any of my posts, simply enter your first name and email address at the bottom of the page to get my newsletter straight to your inbox. It’s FREE! And don’t forget to look at the confirmation email.

     

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  • I LOVE garlic.

    Bonjour,

    garlic sweet art1‘To be strong and kill all the bad bugs in your gut, eat garlic every day!’ used to say Marguerite, my great grandmother, popular healer and cook in the South West of France in the 1920s.

    Worshipped by most of ancient cultures around the world, many modern studies have since demonstrated the health benefits of garlic. I’m sure you know it already but before we move to why we should love the humble garlic even more, let’s remember first why we love it in the first place.

    This true super food and antioxidant powerhouse boots immunity by:
    – alkalizing your diet for better energy,
    – helping prevent colds,
    – helping lower blood pressure,
    – fighting growth of stomach and colon cancer cells
    – killing bad bacteria,
    – helping probiotics (good bacteria) to flourish, fastening your metabolism and promoting weight loss (more on probiotics and prebiotics in my blog here),
    – fighting aging.

    Impressive, isn’t it? No wonder garlic is one of the key components of the Mediterranean and the traditional French diets linked to better health, lower cardiovascular diseases rates and lower obesity rates (35% of the French are obese or overweight compared to 65% of Australians). The French –in particular in the South of France- adoooore garlic. The pink garlic which appeared in the Middle Ages in Lautrec (not far from where I come close to Toulouse) even obtained a Protected Geographical Indication and the ‘Label Rouge’, one of the French highest quality certifications. Garlic, among many other simple yet super foods is naturally central to the programs I design for my clients (for those who like garlic of course!).

    But there is more. Here are 3 unexpected reasons to worship garlic you might not be aware of:

    1. Sprouted Garlic

      Sprouting Garlic

      Yes you can eat sprouting garlic! Actually you should! The conventional recommendation from your mother, chefs and even my great grandmother was to simply toss it. Well, researchers very recently found that “garlic sprouted for five days demonstrates higher antioxidant activity than younger, fresher bulbs” as reported by the Australian Traditional Medicine Society. So if you have bulbs with the green sprouts emerging from the centre, please eat them. They are even more health-promoting than when they were pulled from the ground several months ago!

    2. No, garlic doesn’t give bad breath! Simply crunch a few coffee beans or chew some parsley or fresh mint. Or simply eat an apple… And you can kiss your lover again!
    3. No, garlic doesn’t give a bad smell to everything. To get rid of its smell:
      • On a knife: rinse it with cold water
      • On your cooking board: brush it with coarse salt
      • On your hands: rub them with fresh parsley

     

    Yes the humble garlic is a true super food but you have to follow a few rules to make the most of it:

    The more it is crushed or pressed, the better.

    The more it is crushed or pressed, the better.

    To get the maximum of its healing properties, have garlic raw or slightly cooked. Very important, crush, chop, mince or press it for antioxidants to produce an instant reaction to free radicals and to enjoy all its benefits. Pressing garlic or mincing it into a smooth paste will give you the strongest flavour and may also result in an increased amount of health benefits. So, the more pungent the smell, the better it probably is for your health.

    –      Let garlic sit for 5 to 10 minutes after cutting and before eating or cooking to allow the health-promoting antioxidant alliicin to form. It won’t happen otherwise.

    –      Try and eat your garlic raw. However if you allow your garlic to sit, you can cook it and still keep some of its properties. If you cook it up to 15 minutes, you won’t lose too many nutrients. If you cook it up to 30 minutes, there will be a moderate loss of nutrients. If you cook it for more than 45 minutes, you’ll lose almost everything. Not good! So prefer it raw or cooked less than 15 minutes.

     Finally I could not end this post without mentioning how garlic beautifully transforms each of your dishes. Here are a few French cuisine tips. So easy, so yummy:

    –      Poultry: stuff with a few pieces of wholemeal bread rubbed with garlic and a few small peeled cloves. Place a few large unpeeled cloves and a small cup of water in the dish and place in the oven.

    –      Roasts: put some pieces of garlic on each side. Place a few large unpeeled cloves and a small cup of water in the dish while cooking.

    –      Cold meat and charcuterie: enjoy with ‘Confit Garlic’. Have some ‘Confit Garlic’ on your table and you will definitely impress your guests! However if you make some, make sure you are aware of safety food rules to reduce the possible risk of botulism!

     

    Confit Garlic

    Confit Garlic

    So now, it’s your turn. Tell me: why do you love garlic?

    Have a fantastic week.

    Bon appétit.

    Yves

     

     

  • Pleasure, health… and weight.

    Bonjour,

    After Brittany, Provence and Paris (If you missed the first part of my trip, find out more here), my 50-Shades-of-Green Tour de France took me to two very special places… Two very green places where delicious, real, local, whole French foods are celebrated every day. Two very special places very close to my heart that perfectly embody the health benefits of the French Paradox…

    18 to 20 June: Aurillac

    Marguerite's house.

    Marguerite’s house… She knew to make the most how to French foods.

    Marguerite uber-green organic garden

    Marguerite uber-green garden

    Like every year, I went back to Aurillac to reconnect with my healing food heritage. Aurillac, where I grew up,

    The famous Salers

    The famous Salers, the happiest cows

    100% organic from Marguerite’s garden

    is the capital city of one of the oldest French cheeses, Le Cantal. It’s also home to nurturing and healing, traditional slow-cooked dishes made with fresh whole French foods. Aurillac is in le Cantal, an area called ‘the Green Country’ due to its pristine nature (green fields and green mountains) where the Salers, the famous local cows (some are exported to Australia) live, eat and produce a wonderful milk. No wonder why you can get the best cheese, butter and crème fraiche.

    I spent 3 days in Aurillac where all my family lives to celebrate my mother’s 80th birthday. What a feast! In particular these incredible choux a la crème (little cakes filled with Chantilly…). And many other little pleasures: fresh cherries picked in Marguerite my great grandmother’s garden, fresh eggs from hens living freely in the greenest pastures, the best lamb from the neighbours’ field… Reconnecting here with my family heritage, in this house where Marguerite, my guide, was a popular cook and health practitioner in the 1920s means a lot to me.

     

    21 June to 5 July: Ile de Ré

    Green Ile de Ré with so many delicious French foods!

    The best clams

    The best clams

    The best oysters

    The best oysters

    The best seafood with a view

    The best seafood with a view

    I spent all my summers on this tiny island off the Atlantic coast since I was 10. I have not missed one single summer ever since, even now that I live in Australia. The court of Henri IV loved staying in the Ile de Ré. There is a ‘je-ne-sais-quoi’ there. Everything is beautiful, quiet and peaceful. 12 whites villages and gorgeous little houses. All shutters and doors have to be green (by law). Time seems to have stopped here. You eat the best French foods… the best strawberries (called Marais des Bois), the best unrefined sea salt, the best oysters, the best salted caramel, the best clams. We fished more than 10 kgs of clams at low tide and cooked them in many different ways: simply with some local white wine produced on the island, onions and olive oil, with freshly made pasta, or even stuffed with bacon.

    I also could not help making my own ‘bisque’. Marguerite my great grandmother used to love her ‘bisque’. The bisque is this very delicate French soup you make by using shells of shellfish (Marguerite used crayfish as she did not have access to seafood in Le Cantal). The bisque is not only a delicious soup dish but it is also highly nutritious and light. Once you make one, you will never, ever again throw away all the leftover shells you get when you eat crabs, lobsters, or even prawns. Omega-3 brain food, vitamins A, D and B vitamins, zinc, copper, chromium and anti-cancer selenium… The list of benefits is endless for this very luxurious, indulgent, festive yet super healthy dish. It may seem daunting but it is quite simple to make. Give it a go,  your guests will be hugely impressed!

    The best Bisque (mine!) with so many super delicious French foods!

    The best Bisque (mine!)

    Shellfish Bisque

    Ingredients: For 500 grs of shell, you will need 200 grs red onions, 250 gr tomatoes puree, 1 leek, 1 celery stick, 1 or 2 cups of white wine (I sometimes use French Champagne!), 1,5 of filtered water (or fish stock even better), 4 tsp of fish sauce, a lot of pepper (cayenne is good), bay leaf, olive oil and crème fraiche.

    Directions: Cook the onions with olive oil until soft. Add the shells and cook on medium heat for 10 minutes. In a pot, put all water or fish stock, add all sliced vegetables, shells with onions, tomato puree, Champagne, fish sauce and simmer for 20 to 30mn. Put everything into a blender and then into a strainer (to avoid any remaining small bits of shell). Serve hot with some crème fraiche and fresh dill or parsley on top. Freeze some and you will always have a light nutritious dinner very handy when you don’t have the time to cook.

     

    Now I know you’re dying to know: did I put on weight after 4 weeks of so many delicious French foods?

    Honestly? No, I did not…  How come, as I did eat a bit too much, had wine and indulged in desserts every day?  Well it all comes down to the unique truth: I ate real food… 80% of my meals were home-cooked with fresh, local, whole food.. and love. I also walked, cycled and swam a lot. Each day was about celebrating, enjoying every single minute, being present in the moment. Each meal was beautiful and sacred. No guilt. Pure joy. Bliss. As you know, ‘Real Food + Pleasure + Positive attitude to Food = Health’ is my motto, based on the benefits of the French Paradox. It definitely works… Would you like to try?

    As usual, please take action now. Go to the fish market, get some shellfish, keep the shells and make my delicious Bisque…

    Or call me if you want to know more about my motto and how you could enjoy its benefits too. It’s your turn!

    Bon appétit!

    Yves

     

  • 50 Shades of Green…

    Bonjour,

    Yes my holiday was hot! Too much information? Not really, don’t worry!

    My holiday was hot… Catching up with my dearest friends, celebrating my mother’s 80th birthday, enjoying the beach until 10pm when the sun sets… Pure bliss! And of course reconnecting with my culinary heritage: some delicious French foods… LOTS of delicious, real, fresh, local, whole French foods. With French Champagne and perfect summer rosés!

    Today I am very happy to take you through my awesome 2014 Tour de France -which happens to be very… green.  A fantastic way to enjoy in-situ the French Paradox principles I use to help my clients feel better.

    Let’s start with the first 3 places I went to: Belle-Ile-en-Mer in Brittany, Paris and Cassis in the South of France.

     

     6 to 9 June: Belle-Ile-en-Mer

    Sea beam with wild dill

    Sea bream with wild green dill

    Alexis XVIIIth century green house.

    Alexis XVIIIth century green house.

    My friends picked me up straight from the plane to this little island off the coast of Brittany. 4 days of friendship in Alexis’ XVIIIth century gorgeous little house. Green shutters, green table, green garden… 4 days of delicious meals: local spring lamb, crepes bretonnes, a lot of fresh lobsters and fish simply grilled and seasoned with Alexis’ ‘sauce au beurre’, made with some local pasture-fed salted butter and wild dill we picked on the way to the beach.

    Alexis’ Sauce au Beurre 

    Ingredients: organic butter, lemon, fresh dill, sea salt, pepper

    Directions: simply melt butter. Once liquid add some lemon juice, minced dill and season with salt and pepper. Done! Super healthy. If you still don’t think butter is healthy, go to my blog post here http://nutritionbyyves.com.au/?p=1482 or read the recent article Time did a few weeks ago: “Eat Butter. Scientists labeled fat the enemy. Why they were wrong” which also includes this video: http://ti.me/1n7yJp1

     

    11 to 13 June: Paris

    Dior - Summer 2014

    Dior – Green Summer 2014

    Steak Tartare, the real one.

    Steak Tartare, with greens.

    I then went back to Paris for 3 days only. 3 days of superb breakfasts, long lazy lunches and indulgent dinners at the best Parisian

    ‘terrasses’ to catch up with close friends. Like for each of my trips to Paris I had to have at least one real steack tartare (I actually had a few!) made of pasture-fed beef and seasoned with fermented green vegetable (including the best minced gherkins), fresh parsley, Spanish onions… Before heading to one of my favourite stores, Dior. If you missed my previous missive on the health benefits of fermented foods, have a look at it here: http://nutritionbyyves.com.au/?p=2055

     

    14 to 17 June Cassis

    Cassis, by the Big Green.

    Cassis, by the Big Green.

    Oscar, one of my dearest friends, took me to this tiny little waterfront village, by the Mediterranean sea in Provence. Marseille, one of the oldest cities in Europe founded by the Phoceans in 600 BC is only 25km away. Cassis is surrounded by the Calanques, steep-sided valleys formed by white cliffs rising vertically from the crystal clear green-blue sea.The best taste of the South of France you can get: Bouillabaisse, grilled sardines, fish soup, ratatouille…

    And something I never tried before, a forgotten dish called ‘la Peidolade’: local fish cooked in sea water on the beach just like nomad fisher men used to do two centuries ago. No seasoning, no spices, just the taste of the fish and the sea.

    You might want to try this recipe on the beach next summer… Amazing!

    La Peidolade

    Ingredients:

    • Sea water
    • 1 kg potatoes
    • 1 kg tomatoes
    • 5 big onions
    • A mix of local fish such as burbots, seabreams, mullets and mackerel

    Directions

    • Cut in half potatoes and tomatoes, mince the onions.
    • Fill a big pot with sea water, add the vegetables and heat (the best is to make a wooden fire on the beach).
    • When the water is boiling, add the fish.
    • Once cooked, put the fish and the vegetables on a big plate. Traditionally no fork, no knife, no plate are needed. You simply use your fingers and eat the dish like delicate ogres. The onion is still sweet, the fish cooked and salted at perfection, tomatoes are loaded with the salt from the sea. Close your eyes, you are simply sipping all the wonders of the Mediterranean Sea.
    • Serve with a very dry white wine. The local one is called Picpoul. Very sharp. Perfect.

     

    So where did I go next? Was my foodie trip as fabulous until the end? Did I put on weight with so many delicious French foods (wine and champagne)? How many other shades of green did I enjoy? You’ll find out next week.

    As usual I would like you to take action now: try Alexis’ super healthy, super delicious Sauce au Beurre next time you cook fish. And let me know what you think…

    Bon Appétit and have a wonderful week.

    Yves

     

  • One of my 5 favourite cheat foods.

    _MG_5541It’s no secret that nutritionists stick to super-healthy diets, but what do they indulge in? The popular site SheKnows Australia asked me and a few other nutritionists about the foods we treat ourselves with and why.

    They did a minor funny mistake: they thought Yves was a ‘she’ and not a ‘he’! If you want to know more about my other cheat foods, enter your email address and first name at the top (or bottom) of this page and you’ll get my free ‘5 Cheat (Super) Foods’ guide to feel good, healthy and happy, like the French do! 

    Click here to read my contribution

  • My very popular Chocolate Mousse.

     

    chocoI’m Not Fussy, the very popular online portal of choice for Australians living with allergies, food intolerances or chronic illness asked me if I had a dessert recipe with no sugar to share. They selected my family recipe of the traditional French Chocolate Mousse, which contains 2 ingredients only. Using sugar or butter in a chocolate mousse is pure blasphemy! A REAL chocolate mousse is made of dark chocolate (organic and fair trade) and organic eggs ONLY. It makes it an ideal healthy dessert, very low in sugar.

    This mousse is so delicious that the recipe is one of the most popular of the site and is still featured on the home page.
    You should try it! To get the recipe, click here.