Actifry 1kg Recipes

8/20/2019 Actifry 1kg Recipes

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Taste the worldwith


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°

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E

S

W

N E

S S W

N W

Belgium

Netherlands

GermanyPoland

HungarySwitzerland

Great Britain

France

Spain

Portugal

Italy

Romania

Bulgaria

Turkey

UnitedArab Emirates

Australia

Asia

United States

Canada Russia

Greece

Czech Republic


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ActiFry:more than a million

sold around the world!

A Worldof Gourmet Cooking

with

Do not alter the quantities of ingredients and liquid mentionedin the recipes to safeguard your ActiFry.

w w w .nut r itious-and-deliciou s.

c o m


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ContentsTefal: Nutritious & Delicious Cooking 8The story of ActiFry

What professionals say

Golden Rules for Healthy Eating 14Eat... and enjoy!

The 7 food groups

Nutrition table

Vary your oils

Potatoes: delicious and well balanced

Balance is Key 22Week 1: balanced meals

Week 2: balanced meals

Potatoes Around the World 28A Northern European Circuit 42Under the Sun of Southern Europe 72

Trip Through Eastern Europe 96Quick Tour of the Emirates and Turkey 114On the Indian Ocean 128Around North America 140Cooking Times

Recipe Index

Ingredient Index


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Innovating foryour health

Nutrition is, of course, about ea-ting a varied and well-balanceddiet. But it is not only that,because nutrition is more than

the sum of ingredients.How you cook plays a key role inhow nutritional value and orga-noleptic qualities (taste, texture,etc.) are transformed.

And because not all kitchenequipment is the same, TEFALhas developed a product line de-dicated to ENJOYING NUTRI-TION MORE: these ingeniousappliances preserve nutritionalintegrity and bring out the realtaste of ingredients.

Providing uniquesolutions

invests in research tocreate equipment that hasunique nutritional performance,supported by scientific studies.

Sharinginformation

has always been aspecial food partner helpingyou prepare your meals quickly,practically andeasily.

Day after day, TEFAL's Nutritious& Delicious range help you shareculinary pleasure and a balan-ced diet by:• enhancing and preserving the

qualities of natural ingredientsthat are essential to your diet;

• limiting the use of fat;• promoting a return to forgotten

tastes and ingredients;• limiting time spent on prepa-

ring meals. T E F A L : N U T R I T I O U S

& D E L I C I O U S C O O K I N G08 | 09

Delicious CookingTefal: Nutritious &


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RevolutionaryActiFry

ActiFry makes 1 kg (2¼ lb) of realhomemade chips, crispy on theoutside and soft inside, with onlyone spoonful of oil! That is lessthan 3% fat with chips that taste

just like those our grandmothersmade. WithActiFry, we can usequality oils that are good for us, sowe can vary dishes and flavours. Itis part of our Nutritious & Deliciousrange that combines the latesttechnology with SEB know-how fordelicious healthy eating.

UniversalActiFry

ActiFry has travelled a lot andpeople just keep talking about it. Itstalent as an international "cook" iswithout contest, and its trips to

various countries always pleaseeaters' taste buds. It is no surprisethat more than a million familiesthroughout the world haveadopted it.

It is also because health is a keyconcern for everyone that ActiFryappeals to knowledgeableconsumers in a number ofcountries.

ActiFry is, in fact, a great successnutritionally: ActiFry can make 1 kg(2¼ lb) of golden, crispy chips withonly a single spoonful of oil, and itcan adapt to the culinary culture ofevery country it visits. Great chefs inItaly, France, Germany, Turkey,Eastern Europe, Australia, Canada,

Russia and many other countriesare using it without difficulty tocombine healthy eating withpleasure in local gourmet recipes.

ActiFryand the Media

ActiFry was born in France, in thecity of Is-sur-Tille. Today, not onlycustomers, but also journalists fromaround the world visit its birthplace.They want to understand whatmagic potion gave rise to suchinnovation. ActiFry even haspaparazzi shooting it non-stopwhen at consumer demons-trations and tastings around theworld.

ActiFryand You

And all of this is only the beginning.ActiFry hopes you will tell us aboutyour recipes. Your talent in cookingcan accompany ActiFry onitsjourneys, so do not hesitate to

visit the Nutritious & Delicious siteto add your recipes.

ActiFry The story of10 | 11

ActiFryby Groupe SEB

The Groupe SEB (Sociétéd'Emboutissage de Bourgogne)has 150 years of history based onconstantly innovating andconquering new markets. SEB's

goal is to make life easier for peoplearound the world, providing themwith products and new solutionsthat bring joy and well being.

This mix of inventiveness, ambitionand persistence, along with theattention we pay to consumers,has made our group world leaderin small household appliances.

Our company headquarters havebeen located in Burgundy, France,since we were founded, and wehave always been inspired by this

famous region's historical values,with its recognized gastronomyand unique cultural heritagestrongly influenced by the lifestyleof its inhabitants. So, it comes asno surprise that this region is thebirthplace of a revolutionary wayof cooking!

Today, in addition to simplifyingyour daily life, we also provide youwith delicious culinary momentsand many other agreeableexperiences, thanks to productsthat are perfectly adapted tohealthy, flavourful cooking.

ActiFryBurgundy styleThe idea of making homemadechips with very little oil arose a longtime ago, and we were able toapproach the question fromanother angle through ourresearch work with Frenchuniversities that focused on thecooking process.

This new knowledge led us tounderstand the precise role oilplays in cook ing and the exac tparameters needed to get a crispy

outside and a soft inside. Once wedeveloped and mastered thisprocess, we needed to transpose itin a household appliance. It tookno fewer than five generations ofprototypes and mul t ipl eorganoleptic tests to come up withthe sought-after quality andresults.

Our research and studies led to fourdifferent patents concerning thisrevolutionary procedure.

There were more than ten years ofresearch between the initial ideaand the first production series inJanuary 2007. Now, as a result of

this teamwork, ActiFry is producedby the thousands every day, inFrance, in the heart of Burgundy.

www.nutritious-and-delicious.com

T E F A L : N U T R I T I O U S & D E L I C I O U S C O O K I N G


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It is essential to recognize good carbohydrates, good protein, andgood fat, to not intake more energy than you need, and to turn tofoods that are rich in antioxidants, vitamins, minerals and fibre.

Basically, "eating" is amagic word that means more than simplyfeeding yourself, but also choosing a lifestyle that influences your life

negatively or positively.

TURKEYProfessor Osman Müftüoglu, endocrinologist

The choice is clear: if we want to respect the rules of healthyeating, it is not enough to only focus on appropriate foodchoices, but how you prepare a meal is also important.

With ActiFry, your favourite dishes become healthy and delicious.This new appliance should be found in every modern kitchen and issure to please people who defend healthy eating. ActiFry is a much-awaited product on our gastronomic and culinary market.

REPUBLIC OF SLOVAKIADoctor Peter Minarik, gastroenterologist

RUSSIADoctor Trifonova, nutritionist

ActiFry represents a fantastic opportunity to cook with less fat, whichallows people who work to prepare a large number of favouritefamily dishes quickly and easily. ActiFry offers a really low-fatalternative to frying. With it, you can associate high qualityingredients with a small quantity of oil to quickly prepare flavourfuland healthy meals, which is a good way for working families to stay

healthy.

AUSTRALIADoctor Trent Watson, certified dietician

professionals say12 | 13

What

In modern Russia, healthy eating corresponds to quality cooking that preservesfood flavours and reduces cooking time. The Nutritious & Delicious product line isan absolute reference in the area. As a specialised user, I can confirm that it meetsnot only the standards set by dieticians, but also those standards Russians are

looking for in household appliances, making it possible to cook delicious, high qualityfood. This combination responds precisely to the main principles of dietetic doctrine,

which concerns not only the science of nutrition, but also the lifestyle to adopt.Eating is, above all, a social act of sharing, a moment of pleasure weconstantly renew, but it is also an important moment of well being andhealth. Eating well is a good way to grow up better and to age better.ActiFry's features make it possible to eat chips and potatoes with low

quantities of fat, which helps fight obesity and cardiovascular diseases.ActiFry also offers the possibility of cooking other foods well: vegetables,meat, fish, and fruit. This cookbook is an exciting concentration of flavourful,varied dishes cooked in a revolutionary appliance. The combinations were judiciously chosen to give you a maximum of satisfaction both taste-wise andnutrition-wise. All the recipes were carefully developed to take into account thenutritional properties of each ingredient, and their inclusion in a balanced menu.

FRANCEDoctor Christian Recchia, physician, nutritionist T

E F A L : N U T R I T I O U S & D E L I C I O U S C O O K I N G


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G O L D E N R U L E S F O R H E A L T H Y E A T I N G14 | 15

Varying your diet helps you stay fit.

Meat, fish,eggs

Bread,grains,

starches,pulses

Fruit andvegetables

Dairyproducts

Fat Beverages Sweet treats

Animal

proteins tobuild a strong

body andrestore

yourself (butalso fatty acids)..

Slowly

assimilatedcarbohydrates(but also plant

protein andfibre).des fibrespour le transit,des vitamines,

Fibre for

digestion,vitamins,

minerals andtrace elements

to regulateand protectthe body.

Calcium to

grow andmaintain yourbone structure

(but alsoprotein).

Unsaturated

fatty acids andsaturated fatty

acids forenergy.

Water is the

only reallyessentialbeverage.

To be eaten

for enjoyment,but with

moderation.

Golden Rules for Healthy Eating

The 7 food groupsEat... and enjoy!1 Enjoy what you eat; set aside the ideas of

restrictions and diets.

2 Take time to eat, calmly, sitting down, and waita few seconds between each mouthful.

3 Remember to drink all day long, without waitingto feel thirsty. Do not forget that water is theonly absolutely essential beverage your body

needs.

4 Every day, make sure you eat a bowl of greenvegetables (cooked and/or raw) and one or twoseasonal fruits.

5 Eat two bowls of cooked pulses a week.6 Eat bread at every meal (around 200 g/7 oz a

day) and grains (pasta, rice, semolina, etc.) threetimes a week.

7 Use at least three different kinds of oils:olive, walnut, soy, etc. Daily dose: 2 to 3 spoonfuls.

8 Eat one or two portions of meat, fish, or eggsevery day, using the following guide:• Eat less in quantity than the accompanyingvegetables and/or starches• Eat fish at least twice a week, remembering

to eat oily fish• Eggs are an excellent source of protein.

9 Eat at least three milk products a day (milk, yo-ghurt and cheese).125 ml/4 ¼ fl oz/½ cup milk = 1 yoghurt = 150 g/5 ¼oz fresh cheese = 30 to 40 g/1 to 1 ½ oz maturedcheese

A balanced diet is bui lt around seven food groups with the fol lowing benefits:


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FoodsNutriments

Pulses, whole grains, dried fruit, fresh figs, plums, kiwi,passion fruit, raspberries, blackberries, red currants,

grapes, guava, oranges, celeriac (celery root), cabbage,fennel, broccoli, spinach, endives.

Cheese, yogurt, soft cheese, fromage frais, fresh cheese,cottage cheese

Offal, meat, oysters, eggs, pulses(lentils, red beans, chickpeas, etc.), dried fruit, oilseeds

and nuts (almonds, walnuts, etc.)Dried fruit and nuts,

whole grains, pulses, chocolate

Fish, crustaceans, shellfish

Carrots, spinach, watercress, mangoes, apricots,cream, butter, egg yolk

Vegetables (spinach, peppers, fennel, cabbage) and fruit(black currants, citrus fruit, kiwi, strawberries, etc.)

Fish liver, oily fish, offal, egg yolk,whole milk, cheese

Oils, dried fruits and nuts

Vegetables (red cabbage, spinach, green salad leaves), liver, meat

Pulses, green vegetables, carrots, fish, meat,whole grains, whole grain bread, egg yolk.

Benefits

Regulates digestion, slows absorption of cholesteroland carbohydrates.

Fuels the body, essential for brain function, the muscles, etc.

Responsible for proper cell function (fatty acids).

Renews tissues and cells.

Measure of daily energy needs.

Good for the bones and teeth, muscle contractionand preventing osteoporosis.

Essential for red blood cell formation

Contributes to the immune system, growth and a balancednervous system

Needed to make thyroid hormones.Impacts the skin, hair and brain function

Antioxidant: influences growth, eyesight and the skin. H elps healing.

Antioxidant: influences growth, eyesight and the skin. H elps healing.

Essential for skeletal development and helps assimilate calcium.

Antioxidant: protects the cell membranes, fights the ageing process.Good for blood circulation.Helps blood coagulation.

Helps maintain the skin and hair. Acts on the nervous system and muscles.Has a general impact on tissues and organs, and is needed for red

blood cell formation.

Fibre

Carbohydrates

Fat

Protein

Energy (Cal or kj)

Calcium

Iron

Magnesium

Iodine

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

B vitamins


tableNutrition


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Vary your oilsThere are four major fami l ies of vegetable oi l s and fat s :saturated oils, oleic oils, linoleic oils, and linolenic oils.

Vegetable oils are made up ofvarying propor t ions of fat tyacids. These fatty acids can besaturated, monounsaturated orpolyunsaturated. An oil's fatty

acid composition determineswhat it looks l ike, how it res-ponds to cold and heat, its nu-tritional value and the impact ishas on the body. Fatty acids canalso be produced by our bodyfrom glucose. Monounsaturatedfatty acids contribute to the for-mation of the mye l in sheaththat surrounds nerves and playa role in regulating the metabo-

lism of lipids and cholesterol.They fight high choles terol andreduce levels of LDL ( the type ofcholesterol that lines arteries)and increase levels of HDL (the

type of cholesterol that recuperatesand eliminates excess cholesterol).They protect the cardiovas cularsys tem, cerebral tissue and thenervous system.

Beware of saturated oil!

These oils have more than 40%saturated fatty acids in all. Themore a fat is saturated the more ittends to harden at room tem-perature:coconut oil, palm oil, shea butter,and animal fats, for example, havehigh levels of saturated fatty acids.

Saturated fatty acids resist well toheat. However, the body has ahard time assimilating them, andas a result, they increase bad cho-lesterol levels. Therefore, becausethey can be harmful to our health,we should limit our consumptionof these fats, without eliminatingthem totally from our diets.

Polyunsaturated oils

The human body cannot producepolyunsaturated fatty acids foundin these oils. Linoleic acid andalpha linolenic acid are bothpolyunsaturated fatty acids thatneed to come from food sources,and they are called "essential" forthis reason.

High-oleic monunsaturated oils

These are oils that generally containmo re than 5 0 % o le ic ac id .Monounsaturated fatty acids areparticularly present in olive oil,sunflower oil, hazelnut oil, almondoil, pistachio oil and pecan oil.

butter

lard

duck

palm

peanut

high-oleic sunflower

olive

soya

walnut

sunflower

grape seed

0 %

Average fatty acid contentin certain fats

10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %

saturated fatty acidsmonounsaturated fatty acids

Omega 6 fatty acidOmega 3 fatty acid

Leading the linoleicacid family

Omega 6Linoleic acid decreased overall

cholesterol levels, lowering

both LDL and HDL cholesterol.

It is essential for the formation

of the skin's impermeable

barrier and is part of several

hormones. It can be found in

sunflower oil, corn oil and

grape seed oil.

Leading the alphalinolenic acid family

Omega 3This acid reduces triglycerides

in the blood and contributes

to fluidifying the blood. It is

found in linseed oil, soya oil,walnut oil and lupin oil.


G20 | 21


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What variety should I use?

Generally speaking, wer e c o m m e n d u s i n ghomemade chip varieties.If you use new potatoes,which are rich in water, we

recommend you cook thechips a few minutes longer.Frozen chips are alwaysprecooked in oil, and do notneed any added oil.

How should I prepare potatoesfor ActiFry?

For best results, you need to makesure the potatoes do not stickt o g e t h e r . T o d o s o , w erecommend washing them well

whole; then cutting them intochips and washiing them againuntil the water is clear. This wayyou remove a maximum ofstarch. Dry them thoroughly witha very absorbent tea towel. Thechips should be perfectly drybefore you put them in theActiFry.

How should I store potatoes?

The best places to keep potatoes are in agood cellar or a cool, dark place (between6 and 8°C/42 and 46°F).

How should I cut the potatoes?How you cut the potatoes will influencehow crispy they are. The finer the cut, thecrispier they will be and vice versa, that is

the thicker they are, the more they will besoft in the centre.Vary the cut according to your taste:

Thin : 8 x 8 mm

Standard : 10 x 10 mm

Thick : 13 x 13 mm

Potatoes:delicious and well balancedPotatoes are very popular, yet suffer from numerous prejudicesand are often accused of causing weight gain. However, theyare a food product that is qualitatively interesting nutritionally.They can contribute to a balanced diet by providing elementsthat tend to be missing in today's diets, including vitamins, ma-gnesium, iron and complex sugars.

Potatoes have multiple qualities that make them a food for everyone atevery age.

Potatoes have practically no fat(0.1%) and little protein (2%).They are made up of 80% waterand 16% starch, a carbohydrateour body assimilates slowly.Potatoes are an excellent source ofenergy and contain a goodquantity of fibres. Peeled potatoesmay have only a small quantity offibres (1.5 g/100 g on average), yetthis quantity is not negligible,considering that 300 g/10 ½ oz orpotatoes provide 20% of the

recommended daily allowance.These fibres help digestion and areparticularly non-irritating.

Potatoes not only contain mosttrace elements, they also providesignificant quantities of:• potassium, which is essential for

muscle contraction and for theheart muscle;

• magnesium, which plays a majorrole in maintaining the nervoussys tem, wi th 300 g/10 ½ ozcovering an adult's daily needs;

• iron, which plays a vital role inblood formation.

The vitamin C found in potatoesmakes it easier to assimilate iron(0.3 to 0.9 mg/100 g).


Potatoes vary in size, shape and flavour

depending on variety, climate, and how

they are grown. Each type of potato

has its own characteristics in terms ofseason, production, size, colour, storage

and culinary uses.

Cooking results can vary depending on

where the potatoes come from and the

season.

How do potatoes

compare

to other foods?

e i n e K

a r t o f f e

l

b e i n h a

l t e t :as much

fibreas a cup

of brown rice

fewercaloriesthan a cupof white rice

as muchmagnesiumas 20 hazelnuts

two timesmorepotassiumthana banana

moreironthan a cupof spinach

22 | 23 Y


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22 | 23

BalanceThe good news is you do not have tochoose between a balanced diet anddelicious food. There is a solution:ActiFry. This new, innovative appliancewas designed by Tefal to decrease thequantity of fat needed to cook chipsand your favourite dishes withoutdenaturing the taste. It is a reallyuseful tool!

As a nutritionist, I see people fightingevery day to eat less fat, less salt andless sugar to lose weight. I see peoplesucceed for a period of time, more orless, and then give up. They breakdown and return to old habits that arebad for your health in the short or longterm.

What if, to change your habits youactually changed your cookingappliance?

Tefal's Nutritious & Delicious productrange takes some of the effort for you:with the ActiFry fryer, you can makecrispy golden homemade chips withonly 1 single small spoonful of oil. Thiscookery book will prove it: you caneasily cook a number of deliciousdishes without fat. Then, all you needto do to eat a balanced diet is to varythe food you eat with menus we havecarefully designed to meet your healthneeds. Savoury and sweet recipes thatare easy to make andeasy to succeed...

Because balance is easy when youhave the right tools: ActiFry limits fat,multiplies fun ways of cooking meat,fish, vegetables and fruit, and give us arenewed understanding of the rightportion size. Stressing, hard to keepdiets are a thing of the past. You canonly deprive yourself for so long.Husbands pull long faces, childrenfrown, you get dsicouraged andeveryone has enough. But balance isnot about three weeks of strict dietingto fit into your swimsuit. Balanceshould be lasting if you want toprevent excess weight and relatedhealth problems.

When you cook low-fat food every day,you are cooking for the future. It isessential for your health and your

family's health. That is balance.

is Key

You do not build abalanced diet basedon a single meal, butover a whole week!

It is essential to varyyour menus

That is why this cookery book providesyou with a number of original recipesspread out over two weeks of balancedmenus. They are simple to make and,with ActiFry, respect the flavour andnutritional properties of the food.

Breakfast is a keymoment in the dayand important to your

nutritional balance.By building a good first meal of theday, you not only replenish your bodyin energy and nutrients after a longnight of fasting, but you also ensurethat you will have an effective morningwithout snacking and "cravings".

We suggest an ideally balancedbreakfast based on four essentialgroups: a beverage, a dairy product,

a grain product and fruit, eatenwhole, as juice or stewed.

Whatever your preference, make surethat each of these four groups isincluded on your morning breakfast. Itis important to select products carefullyfor their nutritional properties andflavours, so that this useful breakfast isthe first delicious moment in your day!

Lunch and dinnershould each provide1/3 of your daily needs.

They include a starter, main dish (fish

or meat with starch and vegetables),cheese/dairy product and a piece offruit. The secret varying your diet isknowing that all about moderation.

Balanced menus for the week

NathalieHUTTER LARDEAU,

nutritionnist

B A L A N C E I S K E Y

24 | 25

Ybalanced mealsWeek 1:


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B A L A N C E I S K E Y balanced meals Week 1:

B r e

a k f a s t

L u n c h

D i n n e r

Monday Jump-start day!

TuesdayYour choice

ThursdayEvening with friends

FridayOn the run!

SaturdayYour choice

SundayFamily meal

WednesdayLunch with the kids

Freshly squeezedgrapefruit juice.

Green tea

Whole-wheat bread/jamA piece of cheese

Turkish saksukasalad (p. 117)

Cod papillotes withgreen vegetables

Fromage blanc orcottage cheese

Orange/cinnamon duo

Endives au jambon,béchamel

Abricots duValais flambés(p53)

Seasonal fruit

Coffee

Bowl of cereal with milk

Tabouleh

Steak withshallots/broccoli

Roastedpineappleand figs withhoney(p138)

Mushrooms quiche

Salad

Fresh fruit

Pancake

Maple syrup

Glass of milk

Freshly squeezedorange juice

Grated carrots

Real homemadechips (p. 29)

Chicken wings

Yoghurt

Seasonal fruit salad

Soft-boiled egg withbread soldiers

Cabbage salad

Rhubarb andpistachioyoghurtcake (p. 48)

Mix low-fat fromage frais, cereal and frozenberries

Ceylon tea

Light ham andpea risotto (p. 84)

Stewed fruit

Mushroom andchestnut soup

Fromage blanc orcottage cheese withhoney

Fresh fruit

2 Swedish crispbreadsand jam

Coffee

Grapefruit juice

Spicy rabbit(p. 83)

Glazed carrot andsteamed potatoes

Greek-style yogurt

Fresh fruit

ActiFriedscrambledtortilla (p. 80)

Ice cream with fruitsauce

Brioche

Tea (milk)

Multi-fruit 100% juice

Small plate of mixedsalad (raw vegetablesand cubes of cheese)Quinoa

Anglerfish cheekswith vanilla (p.44)

Seasonal fruit crumble

Vietnamese spring rolls

Fried rice (p.134)

Yoghurt

Pineapple

Fresh French breadwith butter and jam

Freshly squeezed juice

Jasmine teaYoghurt

Shellfish and scallopshell

Turkey withpumpkin andnutmeg (p. 152)

Moist white chocolatecake with caramel centre

Skewer of fresh fruit

Pumpkin soup

Cheese platter

Salad

Fruit salad

The recipeslisted in green

are detailedin this book.* Each recipe statesthe nutritonalinformationper serving in Cal(Calories).This is exactly thesame figure as kcal(Kilocalories).For example,216 Cal=216 kcal

26 | 27E

Y

l lk


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B A L A N C E I S K E

balanced meals Week 2:

B r e

a k f a s t

L u n c h

D î n e r

MondayRebalancing day

TuesdayYour choice

ThursdayYour choice

FridayEnergy breakfast!

SaturdayParty night

SundayPleasure and cuisine day

WednesdayDinner with friends

Coffee

Grapefruit

Mixed grain bread andbutter

Heart of palm salad

Green beans withfresh sage, pearsand peanuts (p. 65)

Hake fillet

Yoghurt and fresh fruit juice

Soupe de pois cassésaux saucisses

Panacotta aux fruitsfrais

Fruit juice

Melba toast/butter

Jam

Yoghurt

Algarve-stylesquid (p. 76)

Rice and Provence-style tomatoes

Fromage blanc (or low-fat fromagefrais) and fruit sauce

Tomato, avocadoand tuna salad

Tex-Mex chips(p30)

Wholemeal bread

Milk and fruit custard

Seasonal fruit

Indian tea

Corn flakes with milk

Raw vegetable saladwith cheese cubes

Veal blanquette

Fresh pasta and peas

Cinnamonapples (p. 111)

Spicy chickendrumsticks andfennel salad(p. 105)

Rice pudding

Muesli and milk

Fresh fruit

Leeks and vinaigrette

New potatoes withgarlic, tomatoesand shrimp (p. 36)

Pieces of cheese andbread

Vanilla cream

Salmon spinachlasagne

Lamb's lettuce salad

Stewed fruitwith ice wine(p. 147)

Citrus salad

Wholemeal bread and jam

Hot chocolate

Carrot juice

Celery

ActiFried Kebab(p118)

Aubergine purée withsteamed potatoes

Semolina pudding

Orange

Potato, carrot and leeksoup

Mediterraneanvegetabletomato sauce(p. 91))

Sweet and savourycrêpe party

Danish pastry

Coffee

Freshly squeezed juice

Tomato salad

Mozzarella

Salmon steaks

Vegetable julienne

Cherry beercherries (p. 62)

Peppers andvinaigrette

Seafoodfritto-misto withcocktail sauce(p.108)

Baked potatoes andgrilled auberginesMilkshake

Homemade pound cake

Coffee

Fruit salad

Soft-boiled egg andmulti-grain breadsoldiers

Stuffed porkmedallions,vegetable skewerwith rosemary andcabbage-carrotsalad (p. 57)

Vanila crème brûlée

Avocado and smokedsalmon cup of taste

Courgette lasagne

Pineapple carpaccio

The recipeslisted in greenare detailedin this book.* Each recipe statesthe nutritonalinformationper serving in Cal(Calories).This is exactly thesame figure as kcal(Kilocalories).For example,216 Cal=216 kcal

Nutritional information per serving L D28 | 29


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POTATOES

AROUND THE WORLD

Nutritious

POTATOES ON AREGULAR BASISPotatoes lend themselves to somany different preparationsthat they can fit very regularlyinto your menus and younever get tired of them. Whenit comes to chips, the problemis having them repeatedly day

after day, so vary the way youcook potatoes. Balance andcommon sense are key.

Nutritional information per servingWith 1 spoonful of oil to be health conscious[ Protein: 5 g ~ Fat: 3,6 g ~ Carbohydrates: 42,3 g ]With 2 spoonfuls of oil to be even tastier[ Protein: 5 g ~ Fat: 6,9 g ~ Carbohydrates: 42,3 g ]

Real Homemade ChipsSERVES 4 • PREPARATION 15 MIN • COOKING 40-45 MIN

1 Cut the potatoes into chips the size of your choice: 8 x8 mm, 10 x 10 mm or 13 x 13 mm. Wash the cut chipswell, drain and dry carefully.

2 Put the chips in the ActiFry pan. Pour the oil evenlyover the chips.

3 Cook for 40-45 minutes depending on the thickness of the chips.

1 kg/2 lbs 4 oz peeled,washed potatoes

1 Oil

Salt

P O T A T O

E S A R O U N D T H E W O R L

216,8 Cal

256,5 Cal

30 | 31

D E


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Coconut-flavoured

ChipsSERVES 4 • PREPARATION 15 min • COOKING 40-45 min

1 Cut the potatoes into chips measuring 1 cm inthickness. Wash the cut chips well, drain and drycarefully

2 Mix the oil, the grape seed oil and the dessciatedcoconut.

3 Put the chips in the ActiFry pan. Pour the oil mixtureevenly over the chips. Cook for 40-45 minutes.

1 kg/2 lbs 4 oz peeled,washed potatoes

1 Oil

1 grape seed oil

2 dessciated coconut

THE

ISLANDS

Tex-Mex ChipsSERVES 4 • PREPARATION 15 min • COOKING 40 min

1 Cut the potatoes into chips measuring 1 cm in thickness.Wash the cut chips well, drain and dry carefully.

2 Mix the Tex-Mex powder with the oil. Put the chips in theActiFry pan. Pour the oil and Tex-mex mixture evenly overthe chips. Cook for 30 minutes.

3 Open the ActiFry. Add salt. Pour the Tabasco over the chips.Continue cooking for 10 minutes.

Tip If you cannot buy Tex-Mex powder, use Fajitas spice mixinstead and omit the Tabasco.

1 kg/2 lb 4 oz peeled,washed potatoes

1 Oil

1 Tex-Mex powder(available in mostsupermarkets)

1 Tabasco

MEXICO

L A P O M M E D E T E R R E À T R A V E R S L E M O N D

Nutritional information per serving L D32 | 33

215 Cal


17/85

Nutritious

A GOOD SOURCEThis potato recipe contains mainlycomplex carbohydrates. To controlyour fat intake, limit the amount ofsauce you eat.

Nutritional information per serving[ Protein: 4.6 g ~ Fat: 8.1 g ~ Carbohydrates: 31.4 g ]

Potato Wedgesand Cocktail Sauce

SERVES 6 • PREPARATION 10 min • COOKING 40 min

1 Cut the potatoes into wedges with the skin on. Cuteach potato into two and then into 4 or 8 wedgesdepending on the size. Wash well and dry with a cleantea towel.

2 Cook the potato wedges with a spoonful of oil of yourchoice for 20 minutes. Add the onion and bell pepper.Cook for 10 minutes.

3 Cut the garlic into thin slices and chop the basil. Addboth to the potatoes. Cook for another 10 minutes.Sprinkle with finely chopped chives just before servingwith cocktail sauce.

4 The sauce is easy to make: mix together the yoghurt,mayonnaise, ketchup and paprika.

800 g/1 lb 12 oz washedpotatoes

1 o ni on , d iced

1 red pepper, diced

1 clove garlic, peeled

chives

fresh chives, finely chopped

1 oil

100 ml/31/2 fl oz low-fat plainyoghurt

100 ml/31/2 fl oz low-fatmayonnaise

50 ml/2 fl oz/3 tablespoonstomato ketchup

pinch paprika

P O T A T O

E S A R O U N D T H E W O R

215 Cal

NETHERLANDS

Alternative serving suggestion (shown in photograph):Cut the potatoes into pieces instead of wedges andomit the sauce."

Nutritious

34 | 35

R L D

Nutritious


18/85

Nutritious

ENERGY BOOST!Potatoes give you energybecause of their carbohydratecontent that comes in the form ofstarches that are slowlyassimilated by the body.

You can use wild mushrooms instead of whitemushrooms to make this recipe. You will haveto adjust the cooking time.

Potatoeswith MushroomsSERVES 4 • PREPARATION 5 min • COOKING 22 min

1 Cut the potatoes into cubes. Wash and rinse well. Cutthe mushrooms into quarters.

2 Heat the oil in the ActiFry pan and cook the onions for 2minutes. When the onions start to become transparent,

add the potato cubes. Cook for 10 to 15 minutes, or untilthey are nearly cooked.

3 Add the mushroom quarters and cook for 2 minutes.Add the cream. Cook for another 2 to 3 minutes andseason.

600 g/1 lb 5 oz peeled,washed potatoes

150 g mushrooms

150 g/5 1/4 oz onions,

finely chopped150 ml/5 fl oz low-fat cream

1 vegetable oil

RUSSIA

Sarladaise PotatoesSERVES 4 • PREPARATION 15 min • COOKING 32 min

1 Cut the potatoes into slices 3 to 4 mm thick. Wash anddry well.

2 Melt the duck or goose fat for 1 to 2 minutes in theActiFry pan. Add the potato slices and cook for 30minutes.

3 Stem the parsley and finely chop. Finely chop thegarlic. A few minutes before the potatoes are finishedcooking, season with salt and pepper and sprinkle withchopped garlic and parsley.


40 g/1 heaped tablespoonduck or goose fat

3 cloves garlic, peeled

1 bunch flat-leaf parsley

salt, pepper

FRANCE

P O T A T O



360Cal

You can also add basil or thymeto this dish.Stéphanie Biteau

Nutritious

BODY FUEL!The potatoes in this recipebring complex carbohydratesto your diet, which constituteone of your body's mainsources of fuel.


227Cal

288 Cal36 | 37

Nutritional information per servingR

L D

CZECH


19/85

For more flavour, use leeks instead oftomatoes. Mushroom lovers can addmushrooms.

Nutritious

MORE VITAMINS ANDMINERALSThis recipe combines thebenefits of new potatoes(vitamins, minerals andcomplex carbohydrates),

prawns (good quality proteinand little fat) and thebeneficial effects of garlic tohelp blood circulation. Newpotatoes have more vitaminC than other potatoes, alongwith more minerals such asmagnesium, which fightsstress. You get more of thesequalities when you do notpeel the potatoes.

[ Protein: 13.3 g ~ Fat: 5.3 g ~ Carbohydrates: 47.5 g ]


1 Wash and dry the potatoes. Put them in the ActiFry pan.Separate the garlic cloves without removing the peel.Wash and dry them. Add them to the ActiFry. Pour a fewdrops of oil on the potatoes and the garlic. Cook for 20minutes.

2 Add the tomatoes to the ActiFry and cook for anadditional 10 minutes. Add the prawns and the spices.Cook for 5 minutes or the time needed to cook theprawns. Add the herbs and serve with a green salad.

800 g/1 lb 12 oz small newpotatoes, unpeeled(variety: Charlotte, forexample)

4 peeled, seeded andchopped tomatoes

12 raw prawns, peeled

2 finely chopped parsleyor fresh Provence herbs

2 heads garlic(about 120 g/4 1/4 oz)

1½ olive oil

salt and freshly groundpepper for seasoning

P O T A T O


New Potatoeswith Garlic, Tomatoes and Shrimp

REPUBLIC

38 | 39

R L DNutritious


20/85

Potatoeswith Garlic and CorianderSERVES 4 • PREPARATION 6 min • COOKING 35 min

1 Cut the potatoes into cubes. Wash the cut potatoeswell, drain and dry carefully.

2 Mix the olive oil, coriander and fresh garlic in a ramekinor small bowl and set aside.

3 Place the potato cubes into the ActiFry pan and pourthe vegetable oil evenly over the potatoes. Cook for 35minutes, then add the olive oil and cook for anadditional 5 minutes.

4 Season to taste.


2 fresh coriander leavesfinely chopped

¼ fresh garlic, finelychopped

1 olive oil

1 vegetable oil

salt

UNITED ARABEMIRATES

Peanut Bacon Chips



1 peanut oil

80 g/3 oz salted peanuts80 g/ 3 oz bacon puffs or

smokey bacon crisps

USA

P O T A T O

E S A R O U N D T H E W OIDEAL FOR LUNCH!

This recipe provides complexcarbohydrates that will keepyou from feeling hungrybefore your next meal. Itgoes perfectly with grilledmeat or fish.


217 Cal

1 Cut the potatoes into chips measuring 1 cm inthickness. Wash the cut chips well, drain and drycarefully.

2 Put the chips in the ActiFry pan. Pour the oil evenly overthe chips. Cook for 35 minutes.

3 Put the bacon puffs or crisps into a food processor.Process into a powder (the consistency of breadcrumbs.Finely chop the peanuts. Mix the peanuts and baconpowder.

4 After 35 minutes, open the ActiFry. Sprinkle the peanutand bacon mixture over the chips. Continue cooking for5 minutes.

Nutritional information per serving[ Protein: 12 1 g Fat: 14 g Carbohydrates: 37 6 g ] O

R L D40 | 41

320 Cal


21/85

Nutritious

GET YOUR CALCIUM!The complex carbohydratesfound in potatoes give offenergy little by little. Thisrecipe also provides a goodquantity of calcium.

[ Protein: 12.1 g ~ Fat: 14 g ~ Carbohydrates: 37.6 g ]

Lower Fat

PoutineSERVES 4 • PREPARATION 15 min • COOKING 40 min

1 Cut potatoes (without peeling them) into chips about1 cm thick. Wash the cut chips well, drain and drycarefully.

2 Put the chips in the ActiFry pan. Pour half the oil overthem evenly. Cook for 40 minutes, or until the chips arecrispy, golden and well cooked inside. Season to taste.

3 Meanwhile, heat the rest of the oil in a small saucepanover medium heat. Add the flour and cook, mixing, for1 minute, or until the flour browns lightly. Add the

stock and the Worcestershire sauce, whisking. Bring toa boil and simmer, mixing regularly, for 5 minutes oruntil the sauce has thickened. Season to taste.

4 Divide the chips onto 4 plates. Sprinkle each with equalamounts of cheese. Cover with the hot sauce to meltthe cheese.

875 g/1 lb 14 oz washedfloury potatoes

170 g/6 oz diced mozzarella

1 dash Worcestershire sauce

1½ flour (plain)

375 ml/12 1/2 fl oz beef stock

2 vegetable oil

salt

pepper

P O T A T O

E S A R O U N D T H E W O

CANADA


22/85

FRANCE

SWITZERLAND

GERMANY

BELGIUM

NETHERLANDS

ENGLAND

A Northern

European

Circuit

Let us begin our travels in France,a country with multiple regionalculinary traditions, a country ofculinary creation and trends. Thenwe will visit our friends inSwitzerland and Belgium,countries divided into multiplelanguages, which offer primarilylocal specialities made withseasonal regional ingredients.

Germans like gastronomy, butthey love cooking that is full oftaste, with an eye to fashions andtrends of the moment. British andDutch cuisines have their traditionalside, yet they have absorbed

cultural influences from immigrantsto make dishes that have becomereal national favourites.

With ActiFry, I can cook with a

variety of different oils, because I

only need one spoonful. What is my

favourite oil? Grape seed oil is delicious.

Françoise, 48 years old

Midi-Pyrénées, France

Before

ActiFry, I would never

make chips in winter: it was

too smelly! With ActiFry, I make

chips whenever I want to and it is

easy. I can make everyone h appy,

no matter what the season.

Greta, 27 years old

Lower Austria, Austria

I have high

cholesterol and haveto follow a strict diet. I

bought ActiFry to vary my

diet and respect my doctor's

instructions. Now, I no longer

feel guilty for my health and I eat

a varied diet thanks to ActiFry.

Renée, 56 years old

Berne, Switzerland

R C U I T170 Cal

44 | 45



23/85

A N O R T H E R N E U R O P E A N C I R


1 Put the small onions, unpeeled, into the ActiFry panand heat for 1 minute, then set aside in a bowl of coldwater. Cool and peel. Peel the mushrooms, carrots andcelery sticks. Chop them finely. Grate the lemon zestand coat the angler-fish in lemon zest; set aside. Cutthe lemon into wedges. Cook the small onions again for15 minutes and set them aside.

2 Add the celery and carrots, with the fish stock. Seasonand cook for 15 minutes, adding a little water if themixture becomes too dry.

3 Add the garlic cloves, mushrooms and small onions,along with the vanilla pod, cut into 4 lengthwise. Makesure there is enough sauce left in the pan, or add abouta half of cup of hot water if necessary. Cook for 5minutes. Taste. Add more seasoning if needed.

4 Top with the angler-fish cheeks you have "breaded"with lemon zest. Cook for another 5 to 7 minutes. Servethis delicious stew in a pretty dish, topped with lemonwedges. Remove the vanilla pod before serving.

12 angler-fish cheeks

400 g/14 oz whitemushrooms

1 vanilla pod

2 celery sticks (170 g/6 oz)

200 ml/ 7 fl oz fish stockor fumet

1 carrot (large or twosmall - 300 g/10 1/2 oz)

1 organically grown lemon

3 cloves garlic, peeled300 g small whole onions

or shallots

If you cannot buyangler-fish, usemonkfish fillets instead.

Angler-fish CheekStew with Vanilla

FRANCE

[ g g y g ]

Nutritious

GET YOUR PROTEIN!Angler-fish is a lean, firm fish.This recipe offers both agood source of protein formuscle function and a goodamount of fibre to make you

feel full.

Nutritional information per serving[ Protein: 17 g ~ Fat: 13.2 g ~ Carbohydrates: 4 g ]

210 kcal46 | 47

R C U I T


24/85

Nutritious

MUSHROOMSThis is a good way torediscover mushrooms, asingular vegetable that is afine source of protein, vitaminsand minerals with a woody

taste all its own.


2 boneless chicken breasts,

125 g/9 oz, skinned and diced

125 g/4 1/2 oz sliced mushrooms

300 ml10 fl oz chicken stock

½ corn flour (cornstarch)

100 ml/3 1/2 fl oz low-fat cream

1 sprig fresh tarragon finelychopped

50 g/1 3/4 oz shallot, slicedthinly

1 Oil

salt, pepper

Mushroom TarragonChickenFRANCE

Watch the seasoning: tarragon addssalt to your dish. Do not salt toomuch at first, and then correct theseasoning just before serving.Stéphanie Biteau

A N O R T H E R N E U R O P E A N C I R

Cooking and sharing arevalues that bring pleasure

to both your bodyand your heart.

Stéphanie Biteau

1 Heat the ActiFry and add the seasoned chicken pieces.Cook for about 3 minutes, then add the shallots, andmushrooms. Season. Cook for another 7 minutes.

2 Add the chicken stock mixed with the corn flour andthe cream. Cook for another 2 to 3 minutes and addthe chopped tarragon. Serve.

188 Cal48 | 49

R C U I TNutritional information per serving

[ Protein: 7.6 g ~ Fat: 6.1 g ~ Carbohydrates: 24 g ]


25/85

Nutritious

FULL OF VITAMINS!Rhubarb is both r ich incalories and fibre, which isfor good digestion, and itcontains vitamin C forvitality. Using milk and plain

yoghurt also makes thisdessert a good source ofcalcium.

SERVES 6 • PREPARATION 20 min • CHILLING 4 hr • COOKING 17 min

1 Wash the rhubarb stems. Remove the fibres and slice toabout 1 cm in thickness.

2 Place the rhubarb and sugar in the ActiFry pan. Cook forabout 15 minutes, until the rhubarb is stewed. Sprinklewith agar-agar and cook for another 2 minutes. Set aside.

3 Crumble the shortbread in a bowl. Add the puffed rice andthe chopped pistachios. Add 2 or 3 tablespoons of warmwater and form into a dough-like consistency. To make theyoghurt cream, bring the milk to a boil. Add the remainingagar-agar to the milk and mix well. Add the yoghurt.

4 Line the bottom of a small removable mould or individualramekins with the crust dough and pat down. Add a layerof stewed rhubarb. Top with the yoghurt cream and chillfor 4 hours. To serve, place a few drops of pistachio butteronto the top and make a design with the tip of a knife.

Alternatively, top with a few extra chopped pisatchios.

The photograph shows the recipe made with greenrhubarb but red rhubarb can be used instead.

100 g/3 1/2 oz sugar

1 kg/2 lbs 4 oz rhubarb(fresh or frozen)

1 + 4 g powdered agar-agar(organic stores)

125 g/4 1/2 oz shortbreadbiscuits

1 chopped pistachios

20 g/3/4 oz/1 tablespoonpuffed rice breakfastcereal

3 warm water

200 ml/7 fl oz semiskimmed milk

4 plain low-fat yoghurts

1 small pinch pistachiobutter (optional)

FRANCE

Rhubarb and Pistachio

Yoghurt Cake A N O R T H E R N E U R O P E A N C I

332 Cal50 | 51

I R C U I TNutritional information per serving



26/85

Saffron RisottoSERVES 2 • PREPARATION 10 min • COOKING 32 min1 Brown the diced bacon in its own fat for 5 minutes in

the ActiFry. Remove them as soon as they begin tobrown.

2 Cook the onions until soft in the bacon fat, then addthe rice and cook for 2 minutes.

3 Add the tomatoes, cut into a small dice, and the garlic.Pour in the chicken stock and add the thyme andsaffron. Mix and cook for 15 minutes. Add another 100ml/3 1/2 fl oz water if necessary.

4 When the rice begins to increase in volume, add theveal, ham and the bacon. Stir, adjust the seasoning andcook for about 10 additional minutes. Leave to standfor 3 minutes before serving.

30 g/1 oz smoked bacon,diced or lardons

30 g/1 oz cooked ham diced

200 g/7 oz sliced veal fillet

1 pinch saffron

100 g/3 1/2 oz freshtomatoes, peeled

400 ml/ 14 fl oz low-fatchicken stock

100 g 3 1/2 oz raw arboriorisotto rice

1 clove garlic, finely chopped

thyme

50 g/1 3/4 oz finely chop-ped onions

salt, pepper

The risotto should have a little liquidleft, if necessary, add more liquid duringthe cooking process. To get a softerrisotto, stir 2 or 3 times during the cookingprocess.

A N O R T

H E R N E U R O P E A N C

SWITZERLAND Nutritious

A BALANCED MEAL!Contrary to popular belief,this risotto is a balanced andcomplete meal with acontrolled amount of fat. Itprovides both good protein

for your muscles andcomplex carbohydrates soyou feel full. It is ideal with astarter of raw vegetables or asalad, and with a piece offruit to complete the meal.


52 | 53

C I R C U I T113 Cal


27/85

SWITZERLANDNutritious

L’ABRICOT GOURMAND !Ce délicieux dessert est peuénergétique tout en étantgourmand.

Flambéed Valais ApricotsSERVES 4 • PREPARATION 5 min • COOKING 5 min

1 Cut the apricots in half, remove the stones, break themopen and remove the nuts. Peel these nuts, dip them inboiling water and cut into small sticks.

2 Add the butter and sugar to the ActiFry pan. Add thewater. Heat until you get a syrupy juice and then addthe same amounts of lemon juice and apricot brandy.

3 Once the mixture is boiling, add the apricots, cut-sidedown. Cook for 2 to 3 minutes, then turn over.

Tip Any type of good quality apricot brandy can besubstituted for Swiss Valais region apricot brandy.

6 to 8 plump fresh apricots,not too ripe

2 Valais apricot brandy

½ lemon juice

25 g/scant 1 oz/1 3/4tablespoons butter

25 g/scant 1 oz/1 heapedtablespoon sugar

4 tablespoons water

A N O R T


Apricots can be replaced byother seasonal fruit, such asapples or pears, or any other fruit that holds up well to cooking.


323 Cal54 | 55

C I R C U I T


28/85

GERMANY Nutritious

COMBINING PROTEINS!This is a perfect combinationof good quality protein (veal)for your muscles, balancedfatty acids (canola and veal)for the cardiovascular

system, and complexcarbohydrates (f lour,breadcrumbs) so you feel full.This recipe is served ideallywith spinach or a greensalad.

Wiener

SchnitzelSERVES 4 • PREPARATION 10 min • COOKING 15 min1 Cut the veal escalopes into pieces weighing 20 to 30

g/about 1 oz each and pound them to flatten. Seasonwith salt, pepper and lemon on both sides.

2 Chop the parsley finely and beat the eggs in a bowl.

3 Dip the veal first into the flour, then into the beateneggs and finally into the breadcrumbs, until wellcoated. Bread a second time and refrigerate for half anhour to set the coating.

4 Pour a half spoonful of oil into the ActiFry.Add a 200-g/7-oz portion of veal and a half spoonful of oil. Brown for about 15 minutes.

Tip The best canola oil comes from the Teutberg forestin Germany; it has a slight taste of butter. But it ishard to find.

500 g/1 lb 2 oz veal escalopes

1 canola or rapeseed oil

4 fine dried breadcrumbs

3 flour (plain)

1 egg

juice of 1/ 2 le mon

chopped parsley

salt, pepper

Wiener Schnitzel is breaded with flour, eggand breadcrumbs. You can buy

breadcrumbs or make them yourself bycrushing Melba toast or bread you havetoasted in the oven until you get finecrumbs. Wiener Schnitzel is traditionallyserved with a slice of lemon.

A N O R T


Success in makinga dish depends onhow we use foods.

Reinhard Üblacker

56 | 57

360 Cal

Nutritional information per servingFor the stuffed pork[ Protein: 35.4 g ~ Fat: 10.9 g ~ Carbohydrates: 30.1 g ]

Nutritious

C I R C U I T


29/85

Stuffed Pork Medallions,Rosemary Vegetable Skewerand Cabbage-Carrot SaladSERVES 4 • PREPARATION 10 min • COOKING 20 min

1 Wash the pork tenderloin under cold water and dry. Depending onthe size of the tenderloin, cut them into two or three pieces. Cutopen the tenderloins to form a thin escalope. Top the tenderloinwith prunes, roll and tie with kitchen string.

2 Prepare a marinade with salt, pepper, chopped sage leaves and oil.Marinate the pork for a few hours and then cook for 20 minutes in ActiFry.

3 Meanwhile, peel the onion and cut into quarters. Seed the pepper andcut into large pieces. Cut the courgette into thick slices. Season thevegetables and poke them onto a rosemary sprig used like a skewer.

4 15 minutes before the cooking is finished, add the vegetable skewers.

5 Serve pork and vegetable skewers immediately with the cabbage-carrot salad.

Meanwhile, prepare the salad by grating the kohlbrabi, carrot andapple or by slicing it into thin ribbons using a vegetable peeler.

Mix the lemon juice, cream, honey, yoghurt and salt to make a dressing.Mix all ingredients together with the watercress.

109 CalFor the cabbage-carrot salad[ Protein: 3.7 g ~ Fat: 2.6 g ~ Carbohydrates: 17.2 g ]

4 filets mignons de porc(env. 150 g chacun)

1 courgette

4 champignons

12 pruneaux (dénoyautéset non sulfurés)

10 feuilles de sauge

2 grandes branchesde romarin

1 poivron jaune

1 o igno n ro uge

2 d’huile de colza

Sel, poivre

FOR THE PORK FOR THE CABBAGE-CARROTSALAD

Prunes should contain at leas 20% water to be properly moist. Good quality prunes arefirm and their skins are a little thick. If theyare too firm, boil them for a few minutes inapple or orange juice to soften them. Wheneaten in reasonable quantities, prunes helpdigestion.

Reinhard Üblacker

GERMANY

1 kohlrabi

1 carrot

1 tart apple

3 tablespoons

watercress

1 tablespoonlemon juice

1 tablespoon

double cream

1 teaspoon honey

100 g/3 1/2 fl oz plain

yoghurt

salt

FULL OF FIBRE!This menu provides a goodquantity of fibre, thanks tothe prunes, kohlrabi androsemary. And fibres areoften missing from our dailyfood intake, even thoughthey make digestion easier.This recipe is rich in sage,with its diuretic properties,but also in iron and vitamin

B12 from the pork, whichprevents anaemia.

A N O R T



354 Cal58 | 59

C I R C U I T


30/85

BELGIUM Nutritious

NO MORE CRAVINGS!Rice provides slowly absorbedcomplex carbohydrates thatprogressively give off their energyso that you no longer feel hungryand crave food between meals.

RisottoSERVES 2 • PREPARATION 40 min • COOKING 30 min

1 Pour the rice into the ActiFry pan with half a spoonfulof olive oil, a pince of salt and the onion. Cook for 2minutes and add the white wine.

2 Leave the mixture to stand for 2 minutes, then add thechicken stock. After 10 minutes of cooking, let stand foranother 10 minutes and then cook again for 10

minutes.

3 After 15 minutes of cooking, add 100 ml of stock if needed. Add the parmesan, a spoonful of olive oil andthe tomato dice. Cook for another 10 minutes to get adelicious risotto. Set aside for 3 minutes before serving.

Tip You can substitute fresh goat cheese for theparmesan cheese.

100 g/ 3 1/2 oz/scant 1/2cup raw risotto rice

20 g/3/4 oz/1 tablespoongrated parmesan cheese

1 tomato, diced (optional)

2 white wine1 sliced onion

400 ml/14 fl oz low-saltchicken stock

1½ olive oil Add a small slice of cold smokedeel just before serving.

A N O R T

H E R N E U R O P E A N

Refinement and simplicity are keyto cooking.

Geert Van Der Bruggen


60 | 61

107 Cal C I R C U I TNutritional information per serving


528 Cal


31/85

BELGIUM

Nutritious

A COMPLETE RECIPE!Here is a complete dish, richin essential protein thatcontributes to musclefunction, in complexcarbohydrates so you feel

full, and in vitamin B12,which helps fight anaemia.Ideally, eat this with redcabbage served with amustard vinaigrette: the fibrewill help digestion, and youwill get a full day'srecommended quantity ofvitamin C for vitality andomega 3 to help thecardiovascular system.

Red

Cabbagewith Mustard Vinaigrette

SERVES 4 • PREPARATION 10 min

1 In a bowl, mix the mustard, vinegar and honey.Progressively add the oil, whisking constantly like youwould to make a mayonnaise, until you get anemulsified sauce.

2 Cut the red cabbage into thin slices and season withthe vinaigrette.

½ r ed c abb ag e

3 oil

1 tablespoon whitebalsamic vinegar

1 tablespoon mustard

1 teaspoon honey

Pork Tenderloinwith AleSERVES 4PREPARATION 40 min

COOKING 25 min

107 Cal

The longer you prepare your marinade inadvance (ideally 24 hours ahead of time), the better the meat will be. Belgiansprepare this recipe with strong dark ale, such as Rodenbach.


1 Cut the meat into slices about 1 cm thick and marinatethem in dark ale to which you have added choppedgarlic, ginger and herbs for at least a few hours.

2 Wash the potatoes and cut them into wedges,lengthwise. Peel the small onions and cut in half. Pour 1spoonful of corn oil in the ActiFry pan and cook thepotatoes and small onions for 10 minutes.

3Meanwhile, drain the pork, saving the marinade. Pat the

meat dry with paper towels.

4 Add the meat to the potatoes with the quarteredmushrooms and brown for 5 minutes. Add the marinadeand simmer for another 10 minutes.

400 g/14 oz pork tenderloin

25 cl/1 cup dark ale (such asRodenbach)

1 small piece fresh gingerfinely chopped

10 mushrooms

6 medium size, firm potatoes

thyme, bay leavesand rosemary chopped

10 small white onionsor shallots

2 cloves garlic

1 corn oil

A N O R T


BELGIUM

528 Cal


244 Cal62 | 63

C I R C U I T


32/85

BELGIUM Nutritious

THE PERFECT PLEASUREDESSERT!Choose dark cherries that areriches in vitamin C for vitalityand vitamin A for your skin.The almonds provideinteresting fatty acids foryour cardiovascular system.

Cherry Beer

CherriesSERVES 4 • PREPARATION 25 min • COOKING 15 min

100 ml/3 1/2 fl oz cherrybeer (Kriek)

400 g g/14 oz pitted cherries

1 teaspoon thinly slicedfresh ginger

1 vanilla pod

or

1 powdered vanilla

100 gl/3 1/2 oz flakedalmonds

zest and juice of 1 lemon

20 g/3/4 oz/ 1 tablespoonsugar

A N O R T


The cherries will have more flavour if youlet them cool before serving. In Belgium, there is a very flavourful cherry beercalled Kriek.


1 Brown the flaked almonds for 10 minutes in the ActiFryand set aside to cool.

2 Cook the cherry beer with the sugar, vanilla and gingerfor 5 minutes.

3 Add the cherries and cook for 10 minutes. Add the zestand juice of 1 lemon and half the flaked almonds (usethe rest for presentation).


64 | 65

141 Cal

N C I R C U I T


33/85

PAYS-BAS

Green Beanswith Fresh Sage, Pears and PeanutsSERVES 6 • PREPARATION 8 min • COOKING 20 min

600 g/1 lb 5 oz green beans

2 pears, not too ripe, peeledand diced

fresh sage, chopped

2 peanuts

100 ml/3 1/2 fl oz low-fat whip-ping cream

100 ml/3 1/2 fl oz vegetable stock1 oil

For more flavour, use leeks instead of tomatoes. Mushroom lovers can add mushrooms.

Nutritious

AN ORIGINAL WAY TO ENJOYGREEN BEANS!This is a way to benefit fromtheir numerous nutritionalproperties and enjoy newflavours: antioxidant vitaminA, vitamin C for vitality, and B9

for its contribution to theimmune system, not tomention the digestiveproperties of sage.

A N O R T


A passion for balanced cooking isthe best culinary gift you can

offer.Mathijs Vrieze

1 Cut the ends off the green beand cut them lengthwise.

2 Pour a spoonful of oil in the ActiFry pan and cook thebeans for about 10 minutes with the sage. Add thediced pear and the peanuts. Pour in the vegetablestock with the cream. Cook for another 10 minutes.

66 | 67


289 Cal

N C I R C U I T


34/85

NETHERLANDS Nutritious

FISH MENU!The mix of a lean fish(angler-fish) and an oily fish(salmon) balances the fattyacids in this recipe which isboth generous and light,providing a good quantity of

omega-3 fatty acids thatprotect the cardiovascularsystem, and a controlledquantity of fat in all.

Braised Fishwith Tomatoes and Fennel


1 Cut the fish into a dice with a sharp knife, sprinklewith lemon juice and marinate while you dice thefennel and tomatoes. Cut the cucumber into half slices. Chop the chives and parsley.

2 Put the fish in the ActiFry, add a good quantity of pepper and sprinkle with salt. Add the cucumber,

chives, fennel, tomatoes and the juice of the otherlemon. Sprinkle with a spoonful of olive oil. Cook for15 minutes.

3 Add the fish stock and the cream. Cook for another15 minutes. Top with parsley for decoration.

Tip Monkfish fillets can be substituted for angler-fish.

500 g/1 lb 2 oz fish(a mixture of salmon andangler-fish)

¼ peeled cucumber

½ fennel cut into small dice

chives

2 t omatoes

2 lemons

chopped fresh parsley

50 ml/2fl oz fish stock or fumet

50 ml/2 fl oz low-fatwhipping cream

1 olive oil

salt and freshly ground pepper

You can add saffron to this braised fishdish, or spice it up with slices of raw ginger orfresh coriander leaves to give it an exotic taste.

Mathijs Vrieze

A N O R T


68 | 69


288 Cal

N C I R C U I T


35/85

ENGLANDNutritious

GOOD FAT!Poultry has "good fat", becauseit is mainly monounsaturatedand polyunsaturated, whichcontribute to the cardiovascularsystem. In addition, pineapple hasa large variety of minerals and

vitamins.

PineapplechickenSERVES 4 • PREPARATION 15 min • COOKING 15 min

1 In a bowl, mix the chicken strips with the a mixture of cornflour, salt and pepper to coat them. Put them inthe ActiFry pan and pour in the oil. Cook for 5 minutes.Drain the pineapple and reserve the juice.

2 Stop the ActiFry, add the ginger, curry powder and

pineapple and mix. Marinate for 5 minutes. Add thesoy sauce and water. Add 1 tablespoon of cornflourmixed in with the pineapple juice. Add this to theActiFry.

3 Cook for another 5 minutes or until the chicken iscooked and tender.

Tip Serve with basmati rice (500 g/1 lb 2 oz)

600 g/1 lb 5 oz bonelesschicken breast cut intothin strips (1 cm by 3 cm)

250 g/9 oz canned pineapplepieces, drained

2 soy sauce

2 pineapple juice

1 cornflour (cornstarch)

½ ground ginger

½ mild curry powder

2 Oil

250 ml/9 fl oz water

salt, pepper

To intensify the flavours, usestrong instead of mild currypowder, and increase theproportions to one ActiFry spoonful.

A N O R T H E R N E U R O P E A

Making dishes from good qualityingredients is the essence of

culinary enjoyment to offer toyour family and friends.

Glenis Noble

351 Cal70 | 71

Nutritional information per serving[ Protein: 45 g ~ Fat: 10.6 g ~ Carbohydrates: 18.8 g ]

A N C I R C U I T

N i i


36/85

ENGLAND

Beefwith BeansSERVES 4 • PREPARATION 10 min • COOKING 12 min

500 g/1 bl 2 oz lean steak

1 olive oil

1 sliced medium onion

400 g/14 oz/1 can choppedtomatoes

200 ml/7 fl oz beef stock

¼ teaspoon thyme chopped

410 g/14 oz/1 can red kidneybeans, washed and drained

salt, pepper

Serve with green beansor broccoli and melbatoast.

Glenis Noble

A N O R T H E R N E U R O P E A

1 Trim the fat from themeat and cut into thin1 cm strips. Add the oil and onion in the ActiFry pan andcook for 3 minutes. Add the meat and continue cookingfor 5 minutes.

2 Add the tomatoes and their juice, the stock, the thymeand the beans and cook for 4 minutes.Season with black pepper to taste.

If the tomatoes are too acidic, add a pinch of sugarto mellow the flavour.

Nutritious

FULL OF PROTEIN!This recipe is a perfectmarriage of animal protein,with the beef, and plantprotein, with the red beans.Protein is essential for ourmuscles to function properly.This dish also provides youwith fibre for good digestionand lycopen, which is anantioxidant found intomatoes.

Italian cuisine, which has itsepicentre somewhere betweenTuscany and Emilia-Romagna, ischaracterized by a large variety of


37/85

Under

the Sun

of Southern

Europe

characterized by a large variety ofingredients and great regionaldiversity. On the other side of theMediterranean, Greek cuisine,which is t radit ional inMediterranean countries, hasrecipes and techniques that differbetween the islands and inlandareas. Spanish cuisine is also has a

Mediterranean diet, withgastronomic and culturaldifferences depending on theregions . The t r ip ends withPortuguese cuisine, one of the

world's richest in terms of varietyof ingredients-Vasco de Gamacontr ibuted to that-and i tsMoorish, Roman, African andIndian influences.

PORTUGAL

SPAIN

ITALY

GREECE

PORTUGALNutritious


R N E U R O P E74 | 75

386 Cal


38/85

PORTUGALNutritious

QUALITY MARRIAGEThis recipe is rich in goodquality protein, thanks to themarriage of pork and clams.The latter also provide iodine,which is good for the brain.


1 Put the clams in water with a little flour until theyopen and expel any sand. Repeat this procedure untilall the sand has been eliminated. Put the sliced onionin the ActiFry pan with a spoonful of olive oil andbrown for 5 minutes.

2 Add the pork cut into cubes, 2 spoonfuls of olive oil,salt to taste, pepper and a little paprika. Pour the white

wine over the meat and cook for 5 minutes.

3 Add the clams and cook for an additional 10 to 15minutes.

Tip Serve with chips made in the ActiFry.

600 g/1 lb 5 oz pork tenderloin

300 g/10 1/2 oz clams

1 medium onion

250 ml/9 fl oz dry white wine

paprika to taste

3 olive oil

salt, pepper

U N D E R T H E S U N O F S O U T H E R

Season the meat ahead of timeand allow it to marinate for a fewhours, or overnight, to give it moreflavour.

Alentejo-stylePork

PORTUGAL

170 Cal76 | 77

Nutritious


R N E U R O P E


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PORTUGAL Nutritious

THE BENEFITS OF SQUID!Squid are rich in protein andpoor in fat. They are, inaddition, an excellent sourceof iodine, which contributesto a healthy brain.

Algarve-styleSquidSERVES 4 • PREPARATION 15 min • COOKING 25 min

1 Wash and trim the squid and season with salt. Peel thegarlic and chop finely. Cut the green pepper and chilliinto strips. Put the garlic, strips of green pepper, thechilli pepper and the olive oil in the ActiFry pan andcook for 10 minutes.

2Add the squid and cook for 10 minutes. If you preferto leave the squid whole, and increase the cooking timeby 15 minutes or more.

3 Add the white wine, mix well and cook for another 5minutes before serving with steamed potatoes.

600 g/1 lb 5 oz squid, cutinto slices

½ green pepper

1 red chilli pepper

100 ml/3 1/2 fl oz

dry white wine1 olive oil

3 cloves garlic

salt This recipe is typical of Algarve, in thesouthern part of the country. You can servethis dish with chips made in the ActiFry,

instead of steamed potatoes.

U N D E R T H E S U N O F S O U T H E

SPAINNutritious


78 | 79

113 Cal

E R N E U R O P E


40/85

Nutritious

SERVE AS A SIDE DISHThis recipe goes well withroasted meat or fish. It is full ofvegetables (2 of the 5recommended daily portions),and therefore in fibre as well,but also in vitamins and

minerals, which are preservedthanks to ActiFry cooking. Tothese beneifts, you can add agood supply of antioxidantsfound in the olive oil.


1 Wash the vegetables. Cut the courgette and aubergineinto slices without peeling them. Sprinkle with salt andpepper and set aside for about 15 minutes. Then cutthem into cubes. Clean the mushrooms and slice. Cutthe peppers into thin strips.

2 Put the aubergine, courgette, peppers and mushroomsin the ActiFry. Pour in the oil and cook for 15 minutes.

3 Crush the garlic and chop the parsley. Add them to theActiFry with the white wine. Season. Cook for another10 minutes. Serve as a starter.

1 courgette (zucchini), 200 g/7 oz

150 g/5 1/4 oz white mushrooms

1 medium aubergine (eggplant)

1 red pepper

1 green pepper100 ml/3 1/2 fl oz dry white wine

2 cloves garlic

a few sprigs of parsley

2 virgin olive oil

salt, pepper

Mediterranean

VegetableStir-fry

You can vary Mediterraneanherbs to taste, using thyme, savoury, sage,and others.

U N D E R T H E S U N O F S O U T H E

Your health depends on eatingwell and healthy cooking is

essential.

Rosa Pertierra

SPAIN

226 Cal80 | 81

E R N E U R O P E

Nutritious

Nutritional information per serving[ Protein: 12.4 g ~ Fat: 12.9 g ~ Carbohydrates:13.7 g ]


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60 g/2 oz Serrano cured ham

1 green pepper

4 eggs

3 medium size potatoes

a few sprigs flat-leaf parsley

1 virgin olive oilsalt

If you cannot find SpanishSerrano ham, Bayonne ham oranother cured ham will work aswell.

Rosa Pertierra

ActiFried Scrambled Tortilla

SERVES 4 • PREPARATION 10 min • COOKING 22 min U N D E R T H E S U N O F S O U T H E

1 Peel the potatoes andcut into pieces. Putthem in the ActiFry pan with the pepper, cut into strips,and pour in the oil. Cook for 20 minutes.

2 Add the diced ham and the eggs, then cook for another2 minutes.

3 Put the tortilla into a serving dish. Decorate with a fewsprigs of parsley.

Nutritious

AN EASY-TO-MAKECOMPLETE DISH!Eggs have very interestingnutritional properties: theyhave very good qualityprotein needed for musclefunction, along with vitamin

A and E, and antioxidantzinc, not to mention vitaminD to fix calcium to the bones.Potatoes provide excellentcomplex carbohydrates tomake you feel full. And to topit all off, ActiFry cookingconsiderably reduces theamount of fat used.

SPAIN

341 Cal

Nutritious


82 | 83

E R N E U R O P E


42/85

Rabbit is particularly interestingnutritionally speaking: it has littlefat, and contains iron and vitaminB12 to fight anaemia, as well asprotein for the muscular system.

Spicy RabbitSERVES 6 • PREPARATION 10 min • COOKING 35 min

1 rabbit, weighing 1.5 kg/3 lb 5oz, cut into small pieces

1 r ed p ep pe r

1 green pepper

150 ml/5 fl oz dry white wine2 cloves garlic

½ onion

a few sprigs flat-leaf parsley

1 virgin olive oil

salt and pepper You can replace the strips ofpepper with a julienne ofmushrooms, and the parsley withthyme.

Rosa Pertierra

U N D E R T H E S

U N O F S O U T H

1 Heat the oil in the ActiFry pan for 1 minute. Season therabbit and add to the ActiFry. Cook for 5 minutes.

2 Wash the peppers and cut into thin strips. Add to therabbit. Cook for an additional 15 minutes.

3 Add the white wine and continue the cooking foranother 15 minutes. Decorate the dish with sprigs of parsley.

ITALY

328 Cal84 | 85

Nutritious

Nutritional information per serving[ Protein: 16 g ~ Fat: 12.4 g ~ Carbohydrates: 38.2 g ]

H E R N E U R O P E


43/85

A REALLY COMPLETE DISH!The r ice's complexcarbohydrates contribute tofullness, while the ham hasprotein for muscles and theparmesan is very rich incalcium for strong bones.


70 g/2 1/4 oz parmesancheese

30 g/1 oz cooked ham,diced

100 g/3 1/2 oz cooked peas

100 g/3 1/2 oz/scant 1/2cup raw risotto rice

400 ml/14 fl oz chicken stock

2 virgin olive oil

fine salt

Light Hamand Pea Risotto

In season, replace the peas by asparagus. You can also use white truffle oil insteadof olive oil.

Carlo Cracco

U N D E R T H E S

U N O F S O U T H

1 Put the oil in the ActiFry. Heat for about 3 minutes.

2 Pour in the rice and brown for 2 minutes, then add theham and cook for another 2 minutes.

3 Pour in the stock and cook for about 15 minutes. Addanother ½ cup (about 120 ml) of liquid if necessaryand cook the risotto for another 10 minutes.

4 At the end of the cooking process, add the peas, a littleoil, salt and parmesan. Serve.

ITALY


86 | 87

Nutritious

326 Cal

H E R N E U R O P E


44/85

Crispy Whitebaitwith Bread and TomatoesSERVES 4 • PREPARATION 5 min • COOKING 8 min

1 Put a spoonful of extra virgin olive oil in the ActiFry.Heat for about 1 minute.

2 Cut the bread into cubes and add along with a garlicclove. Cook for 3 minutes until the bread is evenlybrowned.

3 Add the whitebait and cook for 4 minutes beforesalting. .

4 Finish up by adding the fresh herbs and the driedtomato, finely chopped. Serve with vegetables.

360 g/12 1/3 oz freshwhitebait

280 g/10 oz white bread

8 sun-dried tomatoes in oil

2 basil leaves chopped

10 sprigs parsley chopped

5 sprigs chives chopped

1 clove garlic

1 extra virgin olive oil

fine salt

DELICIOUS AND LOW IN FAT!With ActiFry, you can makedelicious fried fish with verylittle fat. Serve this dish withvegetables and you fill yourneeds in protein and complexcarbohydrates.

At the last minute, when thewhitebait is on the plates, sprinklewith a little lemon juice to boost thefish flavours.

Carlo Cracco

U N D E R T H E S

U N O F S O U T H

ITALY

88 | 89

210 Cal

Nutritious


H E R N E U R O P E


45/85


1 Put the extra virginolive oil to heat in the ActiFry for 1 minute.

2 Add the vegetables and the meat, and cook for about10 minutes.

3 Blend the peeled tomatoes into a purée and then addto the meat and vegetables. Season with salt and cookfor about 25 minutes.

4 Serve.

400 g/14 oz minced beef (preferably with only5% fat)

1 car ro t, di ced

1 stick celery , diced

300 g/10 1/2 oz tomatoes,peeled

½ white onion, sliced

2 extra virgin olive oilfine salt

TYPICAL BOLOGNAISESAUCEThis recipe has been revisitedto make it lighter andadapted to a low-fat diet.This sauce can be served withpasta, rice or polenta, and isr ich in protein andvegetables, making for a full,nutritionally balanced mealthat could end with a dairyproduct and a fruit.

BolognaiseSauce

U N D E R T H E S

U N O F S O U T

For stronger flavours, add a spoonfulof white wine and a little chillipepper, which will enhance the meat flavour.

Carlo Cracco

GREECE


90 | 91

Nutritious

115 Cal

Mediterraneanl

T H E R N E U R O P E


46/85


1 Place the aubergines, courgettes, carrots, fennel, greenand red peppers in the ActiFry. Cook for 10 minuteswithout adding anything.

2 Add the oil and continue to cook for 5 minutes. Addthe wine and the tomato paste diluted in a glass of water. Add salt, pepper and thyme. Cook for anadditional 15 minutes. Add a little extra water at theend if necessary.

3 Open the ActiFry, add the chopped parsley and peasand cook for 5 more minutes. Serve.

Tip You can eat these stewed vegetables alone or turnit into a sauce for your pasta or rice pilaf.

½ aubergine (eggplant),cut in cubes

1 small courgette (zucchini),cut in cubes

½ carrot, in cubes

½ fennel, finely chopped

2 tablespoons peas (optional)

½ small green pepper, finelychopped

½ small red pepper, finelychopped

½ onion, coarsely chopped2 tablespoons tomato paste or

tomato puree

100 ml/ 3 1/2 fl oz dry white wine

1 thyme

1 tea cup finely chopped parsley

1 olive oil

300 ml/ 10 fl oz water

THIS IS AN IDEAL GARNISHFOR A NUMBER OF DISHES!This recipe is low in fat, but fullof vegetables that keep theirvitamins and minerals thanksto being cooked in the ActiFry.

Boost this vegetable tomato saucewith 2 spoonfuls of finely chopped

basil, a handful of small blackolives and a dash of balsamic

vinegar. You can also replace thethyme with coarsely groundcoriander seeds.

Vegetables Tomato Sauce for Pasta and Pilaf

U N D E R T H E S

U N O F S O U T

For me, three things count incooking: know-how, cooking

appliances and using the bestproducts. Only when you have allthree do you get the best results.

Ilias Mamalakis

GREECE

381 Cal92 | 93

Nutritious


T H E R N E U R O P E


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A COMPLETE RECIPE!This recipes contains goodquality protein essential torenew muscle cells and ironto fight anaemia, as well ascomplex carbohydrates,which makes this a complete

dish to serve with a starter ofraw vegetables.

Sirloin Undercut Cooked in WineSERVES 4 PERSONNES • MARINADE 20 min • PREPARATION 10 min • COOKING 18 min

1 Cut the steak into bite-size pieces. Marinate them inthe red wine, with the oregano and the chilli pepper.

2 Cut the potatoes into small pieces about 1 cm. Put thepotatoes and the peppers in the ActiFry, add salt andthe oil and cook for 12 minutes.

3 Add the marinated meat, adjust the seasoning andcook another 5 minutes.

4 Open the ActiFry and add the lemon juice. Close theActiFry and cook for another 1 minute. Serve sprinkledwith the gruyère cheese.

400 g/14 oz sirloin steak

400 g/14 oz potatoes

1 red pepper, cut into pieces

1 glass red wine

1 oregano chopped

2 olive oil

1. teaspoon groundcayenne chillipepper

salt

juice of 1 lemon

Actifry 1kg Recipes

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