Professional Documents
Culture Documents
12
Balance is Key
20
27
Teen Years
53
Family Reunion
87
Cooking times
136
138
Ingredient index
140
TEFAL: Nutritious
Innovating for
your health
Nutrition is, of course, about
eating a varied and wellbalanced diet. But it is not only
that, because nutrition is more
than the sum of ingredients.
How you cook plays a key role
in how nutritional value and
organoleptic qualities (taste,
texture, etc.) are transformed.
And because not all kitchen
equipment the same, TEFAL
has developed a product
line dedicated to ENJOYING
NUTRITION MORE: these
ingenious appliances preserve
nutritional integrity and bring
out the real taste of ingredients.
Providing
unique solutions
invests in research to
create appliances that have
unique nutritional performance,
supported by scientic studies.
Sharing
information
has always been a
special food partner helping
you prepare your meals quickly,
practically and easily.
The story of
ActiFry
by Groupe SEB
T h e G r o u p e S E B ( S o c i t
d'Emboutissage de Bourgogne)
has 150 years of history based
on constantly innovating and
conquering new markets. SEB's
goal is to make life easier for people
around the world, providing them
with products and new solutions
that bring enjoyment and well
being.
This mix of inventiveness, ambition
and persistence, along with the
attention we pay to consumers,
has made our group world leader
in small household appliances.
Our company headquarters have
been located in Burgundy, France,
since we were founded, and we
have always been inspired by this
famous region's historical values,
with its recognized gastronomy
and unique cultural heritage
strongly inuenced by the lifestyle
of its inhabitants. So, it comes as
no surprise that this region is the
birthplace of a revolutionary way
of cooking!
ActiFry,
made in Burgundy
The idea of making homemade
chips with very little oil arose
a long time ago, and we were
able to approach the question
from another angle through our
research with French universities
that focused on the cooking
process.
This new knowledge led us to
understand the precise role oil
plays in cooking and the exact
parameters needed to get a crispy
outside and a soft inside.
Once we developed and mastered
this process, we needed to
transpose it in a household
appliance. It took no fewer than
five generations of prototypes
and multiple organoleptic tests
to come up with the sought-after
quality and results.
ActiFry
ActiFry
Revolutionary
ActiFry
and the media
ActiFry
and you
And all of this is only the
beginning. ActiFry is counting on
you to continue to let us know
your recipes. Your culinary talent
can accompany ActiFry on its
journeys, so do not hesitate to visit
the Nutritious & Delicious site to
add your recipes.
www.nutritious-and-delicious.com
8|9
What
TURKEY
Professor Osman Mftoglu, endocrinologist
RUSSIA
Doctor Mariana Trifonova, nutritionist
SLOVAKIA
Doctor Peter Minarik, gastroenterologist
professionals say
GERMANY
Doctor Johannes M. Peil, director of the Bad Nauheim Sports Clinic
and chairman of the Sports Diet Institute
FRANCE
Doctor Christian Recchia, physician, nutritionist
10 | 11
Golden Rules
Pleasure and balance are keys to a healthy diet you can stick
to. If there is no pleasure, we end up giving in to temptation.
If there is no balance, we are quick to eat too much.
How much
should you
eat every
day?
Meat, sh,
eggs
Bread, grains,
Fruits and
starches,
vegetables
pulses
Dairy
products
Fat
Beverages
Sweet
treats
Animal proteins
Slowly
Fibre for
Calcium to
Unsaturated Water is the only To be eaten for
to build a strong assimilated
digestion,
grow and
fatty acids and really essential enjoyment, but
body and restore carbohydrates
vitamins,
maintain your saturated fatty
beverage.
with moderation
yourself (in
(in addition to minerals and bone structure acids for energy.
addition to fatty plant protein trace elements (in addition to
acids).
and bre).
to regulate and
protein).
protect the body
12 | 13
True or
Test what you know about the health benets of the main nutrients
found in your diet.
False!
O ur cells need
n
fat to function properly.
True!
Do not even think about avoiding fat entirely. Every day, we should
eat 2 to 3 spoonfuls of a variety of fats, preferable from plants, to
ea
make sure we get the nutrients we need.
False!
Fibre is fattening!
False!
True!
Throughout your life, you should eat cheese, yoghurt, fresh cheese,
and fromage frais to make sure you get enough calcium every day
an
to maintain strong bones, help the muscles contract and prevent
osteoporosis.
os
True!
False?
You only find vitamin A in butter, cream
and egg yolks.
False!
False!
True!
The body makes most of the vitamin D you need when you are
exposed to the sun. The rest can be found in sh liver, oily sh, offal,
eg
egg yolks, whole milk and cheese.
True!
You can nd it in oil, dried fruit, nuts and seed, and it protects cell
membranes and improves blood circulation.
B itamin
amins have many functions and are
omnipresent.
True!
Polyunsaturated Fat
These oils contain two types of
polyunsaturated fatty acids: linoleic
acid, a precursor of omega-6, and
alpha-linoleic acid, a precursor of
omega-3. These are long-chain fatty
acids, whose protective properties
are now recognized, and which
the body cannot make by itself. It
is essential to include them in your
daily diet. That is why they are called
essential fatty acids.
The benets of
Omega 6
Linoleic acid helps lower
your overall cholesterol
level, lowering LDL and HDL
cholesterol. It is essential for
the formation of the skin's
impermeable barrier and is
part of several hormones.
You nd it in sunower, corn
and grape seed oils.
The benets of
Omega 3
Alpha-linoleic acid reduces
triglyceride levels in the blood
and enables the synthesis of
products that help the blood
flow, protecting against
cardiovascular disease.
You find it in linseed, soya,
walnut and lupin oils. Note:
Rapeseed oil is both an oleic
and a linoleic oil.
10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %
butter
lard
duck fat
palm oil
peanut oil
high-oleic sunflower oil
olive oil
rapeseed oil
soya oil
walnut oil
sunflower oil
grape seed oil
saturated fatty acids
monounsaturated fatty acids
16 | 17
It is the potato that makes the chip! Everyone will eat chips, a crispy, festive treat people around
the world love.
When, in the eighteenth century, The ActiFry family solution. the variety: The golden colour
l
dP
Th k
b ll
f ooked chips depends on the
atos sugar content. New
atoes often contain little
ar. However, as they are
red, their starch transforms
o sugar. Chips then have a
eter taste and are a darker
wn.
e: In Europe, people prefer
all and medium-sized
atoes. Elsewhere, people
fer large potatoes.
re potatoes in a cool (6 to
), dark place.
There are more than 400 varieties
of potatoes in Europe, and more
than 4,000 in South America,
where they have been cultivated
in the Andes for more than
8,000 years.
How do potatoes
compare to other
foods?
as much
fibre
fewer
calories
than a cup
of white rice
otato
one ptains:
con
as much
magnesium
as 20 hazelnuts
as a cup of
brown rice
more
iron
than a cup
of spinach
two times
more
potassium
as a banana
Potatoes:
They are all good!
As long as chips are made will only
a little bit of fat, there is not reason
not to eat them. On the contrary,
they are a little treat that makes
it easier to negotiate with yourself
and your children to eat less fat
and sugar in the rest of your diet
without feeling punished or on a
diet.
18 | 19
Balance
Balanced menus for the week
You do not build a
balanced diet based on
a single meal, but over a
whole week!
It is essential to vary
your menus
That is why this cookery book
provides you with a number of
original recipes spread out over two
weeks of balanced meals. They are
simple to make and, with ActiFry
family, they respect the avour and
nutritional properties of the food.
Breakfast is a key
moment in the day
These include a starter, main dish
and important to your (sh or meat with starch and green
vegetables), cheese/dairy product
nutritional balance
is Key
Nathalie
HUTTER LARDEAU
Nutritionist
B A L A N C E I S KE Y
20 | 21
Week 1:
Monday
Lunch
Tuesday
Your choice
Wednesday
Green tea
Hot chocolate
Bread, butter and
honey
Coffee
Mixed grain Melba
toast and jam
Bowl of cereal
with milk
Flavoured yoghurt
Stewed fruit
Kiwi
Orange juice
Coleslaw salad
Dinner
The recipes
listed in green
are detailed in
this book.
Breakfast
Jump-start day!
Cucumbers
and cream
Tasty Chicken
Bites (p. 69)
Rice and broccoli
Camembert cheese
Sliced pineapple
Stir-fried vegetables
with mushrooms and
bacon
Poached
Peaches with
Raspberry
Sauce (p. 132)
Real
Homemade
Chips (p. 28)
Fromage frais or
creamy fresh cheese
+ banana cubes
ActiFried
scrambled
Tortilla (p. 78)
Raw vegetable salad
(salad leaves, grated
carrots, beetroot)
balanced meals
Thursday
On the run!
Friday
Saturday
Your choice
Sunday
Family meal
Capuccino
Breakfast tea
Bread, butter
Fromage frais and
dried fruit and nuts
Bowl of cereal
with milk
Fromage frais or
creamy fresh cheese
Camomile tea
Viennese coffee
French bread
with cheese
Croissant
Vanilla fromage frais
Homemade smoothie
grapefruit
Tabouleh
Red Kidney
Beans with
Tomato Sauce
(p. 40)
Minced beef
Poached forest fruits
and custard
Spicy Chicken
Drumsticks
(p. 73)
Cumin quinoa
Plain yoghurt
Poached pear
1 slice smoked
salmon on mixed
grain bread with
lemon zest
Ratatouille
(p. 119)
Plain fromage frais
Mango wedges
Chicken
with Pineapple
(p. 100)
Stir-fried vegetables
with bulghur wheat
Peaches in syrup
Marinire
Mussels with
Cherry Tomatoes
and Basil (p. 104)
Mixed green salad
with balsamic vinegar
vinaigrette
Pancakes with cinnamon
stewed apples
Melon
Crispy Scalloped
Potatoes (p. 35)
ActiFried Scrambled
Egg
Drained fromage
frais with hazelnuts
and apricots
Real
Homemade
Chicken
Nuggets (p. 36)
Fromage frais or
creamy fresh low-fat
cheese with litchis
B A L A N C E I S KE Y
22 | 23
Week 2:
Monday
Rebalancing day
Tuesday
Your choice
Wednesday
Lunch
Breakfast
Coffee
Coffee with milk
Wholemeal bread,
butter and honey
Breakfast tea
Fromage frais or
creamy fresh cheese
Stewed fruit
Apricots with
Almonds (p. 127)
Dinner
The recipes
listed in green
are detailed in
this book.
Spanish-style
ActiFried Tofu
(p. 112)
Rocket salad
Orange or grapefruit
juice
Avocado
Chicken Korma
(p. 66)
Polenta and cherry
tomatoes
Plain yoghurt
Seasonal fruit
Prawns
and grapefruit
Mediterranean
Vegetable
Stir Fry
(p. 107)
Apple tart
Fruit salad
Glass of milk
Banoffee
Desserts (p. 48)
Scrambled eggs with
smoked salmon
Saut Potatoes
with
Mushrooms
(p. 115)
Low-fat soft cheese
with crackers
Stewed apples with
rhubarb
balanced meals
Thursday
Your choice
Friday
Energy breakfast!
Saturday
Party night
Sunday
Capuccino
Breakfast tea
Hot chocolate
Bowl of cereal
with milk
Brioche
Stewed fruit
Fromage frais
and fruit sauce
Fruit salad
Grated
beetroot
Glass of milk
Kiwi
Chinese Pork
(p. 62)
Seasonal vegetables
Cheddar cheese
Fruit fool made with
yoghurt
Sun-Dried
Tomato and
Spring Onion
Risotto
(p. 108)
Fruit salad
Beef and
Vegetables
Stir Fry with
Noodles (p. 95)
Piperade
Flavoured fromage
frais
Bolognaise
Sauce
(p. 61)
Fresh pasta
Grated cheese
Seasonal fruit
Chicken Tikka
Masala (p. 123)
Green salad
Couscous
Fromage blanc or
cottage cheese
Seasonal fruit
Stir-fried courgettes
Panna cotta with
berries
Tomato salad
Baked jacket potato
with cheese
Seasonal vegetable
crudite
Tomato juice
Cinnamon
Apples (p. 51)
Honeyed
Pineapple and
Mango (p. 135)
B A L A N C E I S KE Y
24 | 25
Kids in the
Kitchen
Moments of
discovery
Fat: 2.7 g
Carbohydrates: 41.5 g ]
[ Sodium: 0.15 g ]
Nutritious
Real Homemade
Chips
1.5 kg
1
tatoes,
o
p
)
z
o
5
(3 lb and washed
peeled
ble oil
a
t
e
g
e
v
y
it
l
good qua onal)
Salt (opti
corn.
K I D S IN TH E KITCHE N
28 | 29
?
w
o
n
k
u
o
y
d
i
D uits of almond utsreedes.in many different ways,
Almonds are fr
re
a
y
e
h
t
,
d
Once they are drie
ed,
k
a
l
f
,
d
e
including whole, toast s a cream,
ground, as a paste, a eet beverage.
as milk and as a sw
Go d
Ground
am d
almonds
30 | 31
Nutritious
Yes, this recipe contains
s ta r c h e s . B u t i t a l s o
has a good quantity of
essential fatty acids, from
the hazelnut oil and the
almonds, which contribute
t o a h e a l t hy n e r vo u s
system.
Almond
Chips
oes,
otat
5 oz) p d
lb
3
(
she
1.5 kg
eled and wa
1
2
3
pe
vegetable oil
hazelnut oil onds
ground alm
K I D S IN TH E KITCHE N
Nutritious
Peanut
Bacon Chips
1
potatoes,
washed
d
n
1.5 kg
a
d
e
l
e
e
p
il
roundnut o ts (optional)
g
2
z) peanu
o
4
(
oured
v
a
120 g
n
o
c
a
(4 oz)pbuffs or crisps
120 g
snack
)
(3 lb 5 oz
sk Mu
Mum to cut the potatoes into chips 1 cm
h) thick. Wash the cut chips well,
h
and dry carefully with a clean tea towel.
a
el.
e chips in the ActiFry pan, and Mum w lll
e oil. Cook for 35 minutes.
e snacks or crisps in a sealed plastic
nd crush with a rollling pin to a powder.
n
r.
um to chop the peanuts. Mix everything
u
ng
gether.
geth
fter
f 4
45 minutes, Mum will open the ActiFry
spread this mixture over the chips.
d sp
or another 5-10 minutes and then they
o
y
ady.
a
K I D S IN TH E KITCHE N
32 | 33
?
w
o
n
k
u
o
y
d
i
s plant
D
u
o
e
c
a
b
r
e
h
G
rg e
arlic is a rather la
(which means it is herb-shaped).
We
root,
whicheafot rtmhes cloves that are
used as a condiment.
Nutritious
Despite popular belief,
goose and duck fat are
fairly well balanced in
terms of fatty acids. This
means that occasionally
you can use them for
cooking, because they add
a nice flavour the whole
family will appreciate.
With ActiFry, you can cook
potatoes using very little
fat.
Crispy
Scalloped
Potatoes
potatoeeds,
wash
p
ck
oz) du
2
(
g
t
60
or goose faic, nely
garl tional)
s
e
v
o
l
c
3
p
2chopped (o nely
y
espoons
2 tabl ed fresh parsle
p
p
cho
pepper
d
n
a
t
l
a
S
2 lbs)
(
g
k
2
.
1
eeled and
K I D S IN TH E KITCHE N
Nutritious
Real Homemade
Chicken Nuggets
Serves 6 Preparation 20 min Cooking 15-20 min
cken
z) chi
b 10 o
l
1
(
ut into
c
,
s
750 g
e
p
o
l
a
c
es 20 to 30 g
small, t 1 oz) pieces
ou
(ab
peseed oaitlch)
a
r
3x1
(1 per b ed natural
ri
6 oz) d bs
(
g
5
17
breadcrum lain our
p
1 oz)
(
g
0
5
, beaten optional)
6 eggs
juiced (
,
s
n
o
m
e
l
2
pepper
d
n
a
t
l
a
S
?
w
o
n
k
han dried bread that
t
u
e
o
r
y
o
d
m
i
D
g
n
are nothi
coat foods, to thicken sauce
2 b
2/
beaten
at n
eggs
eggs
3 r a c m s
3/breadcrumbs
K I D S IN TH E KITCHE N
36 | 37
Cheese
C
e s
Flour
o r
de.
Nutritious
Yo u c a n c o o k t h e s e
delicious meatballs in the
ActiFry adding less fat.
Cheese and milk in this
recipe contribute to
meeting daily calcium
needs, which is particularly
important for children
to grow and have strong
bones.
Cheesy
Meatballs
p steakd,
mince
fat ood processor
in a f
y sauce heddar
o
s
s
n
o
o
p
s
a
te
ture c ese
a
m
a
r
t
x
e
2 oz)
ard che
60 g ( ese or other h
che
hite bredad,
w
s
e
c
i
l
s
2
ve
crusts remoemi skimmed milk
s
2 oz)
(
l
m
50
en eggs ped fresh parsley
2 beat
ns chop ur
o
o
p
s
e
l
b
a
t
2
lain o
p
)
z
o
1
40 g (
apeseed oil epper
r
1
p
Salt and
rum
b 5 oz) nd
l
1
(
600 g
removed a
2
K I D S IN TH E KITCHE N
s canned
red and drained
rinsed
chopped
,
s
n
o
i
n
o
d
2 re
mato
int) to
p
(
l
250 m passata
es garlic,
2 clov chopped
nely nal)
(optio egetable
v
7 oz)
(
l
m
0
20
stock
egetable oil epper
v
2
p
Salt and ranulated
poon g
1 teas
sugar
an
4 oz) c eans,
1
(
g
0
2x40
kidney b
Nutritious
Pulses such as red beans are
a very interesting source
of plant protein which,
although less complete
in terms of amino acids
than plant protein, is an
essential part of our diet.
This dish makes an ideal
dinner for kids.
th American plant.
u
o
S
d
n
?
a
w
Did you kint oof a Centrfarluit, the seed and the plant.
K I D S IN TH E KITCHE N
40 | 41
221 Cal
42 | 43
Nutritious
Chicken is low in fat and
provides good quality
proteins. This recipe is
complete with plant
protein from the peas and
bres from carrots.
Tomatoey
Chicken
nless,
i
k
s
)
b
l
(1
,
600 g oneless chicken strips
b
thick
m
c
1
n
i
t
cu
as, cooked
e
p
n
e
z
o
r
f
)
(7 oz
200 g
ots, slices
z) carr
o
9
(
3 mm
n
250 g
i
h
t
n
i
t
u
c
hopped
c
y
l
e
n
,
n
1 onio
passata
o
t
a
m
o
t
l
ulated
n
300 m
a
r
g
n
o
o
p
teas
sugar
ht olive oil
g
i
l
2
K I D S IN TH E KITCHE N
Fat: 4.3 g
Carbohydrates: 37 g ]
[ Sodium: 0.09 g ]
Nutritious
Sweet
Potato Wedges
1 kg
2
2
otatoes
p
t
e
e
w
s
)
b
(2 l se medium size
(choo hape potatoes)
oval s
oil
sunower
plain our
K I D S IN TH E KITCHE N
44 | 45
341 Cal
46 | 47
Nutritious
Contrary to popular belief
not all cuts of pork are
fatty. With this recipe by
trimming the fat from the
pork, you can eat a dish
that is full of protein, with
little fat and a lot of avour.
Sweet
and
Sour
Pork Wraps
(
l
m
0
15
juice
anulated sugar
1 tablespoon gr
tomato pure
1 tablespoon
ic puree (optional)
1 teaspoon garl
oz)
600 g (1lb 5
K I D S IN TH E KITCHE N
Nutritious
Banoffee Desserts
scuits
i
b
e
v
i
t
s
e
g
i
d
o cubes
t
150 g
n
i
t
u
c
,
r
e
utt
75 g b
nas
juice
e
5 bana
g
n
a
r
o
s
n
espoo
5 tabl
sugar
s
n
o
o
p
s
e
l
b
offee
t
2 ta
k
c
i
h
t
s
n
espoo
6 tabl or Duche de
sauce e
Lech
r
ll glasses o
6 sma ins
ramek
K I D S IN TH E KITCHE N
48 | 49
is sayingdo?ctor away."
y keeps the
[ Protein: 1.2 g
Fat: 4.5 g
Carbohydrates: 41.9 g ]
[ Sodium: 0 g ]
50 | 51
Nutritious
This dessert is a healthy,
delicious way to end a
meal and corresponds to
two portions of fruit. The
apples are particularly
interesting for their pectin
content: this fibre helps
you feel full.
Cinnamon Apples
Serves 6 Preparation 20 min Cooking 20-25 min
eliciousd
D
n
e
d
l
o
6 G
hed an
apples, was
peeled
eat
o
t
y
d
a
e
r
)
(4 oazpricots, cut into
125 g
dried pieces
small
round
g
n
o
o
p
s
a
e
t
cinnamon r
aster suga il
c
1
nower o
u
s
2
K I D S IN TH E KITCHE N
Teen
Years
A time of
complicity
and sharing
Fat: 7.9 g
Carbohydrates: 56.8 g ]
[ Sodium: 0.25 g ]
Nutritious
Chips with less fat but more
taste. That is a good way
to convince teens to adopt
ActiFry.
Curry Chips
Serves 6 Preparation 15 min Cooking 45 min
the potatoes into chips 1 cm ( inch)
1 Cut
thick. Wash the cut chips well, drain and dry
carefully.
otatoes,
5 oz) p
b
l
3
(
1.5 kg
and washed
1
2
2
peeled
oil
vegetable
same oil
toasted se
powder
y
r
r
u
c
d
mil
54 | 55
TEEN YEARS
313 Cal
255 Cal
[ Protein: 5 g
Fat: 2.6 g
Carbohydrates: 54.5 g ]
[ Sodium: 0.02 g ]
56 | 57
Nutritious
Put an end to snacking!
These chips will stop
between-meal cravings
and are so tasty, you cant
resist them.
Tex-Mex Chips
Serves 6 Preparation 15 min Cooking 45 min
otatoes,
z) p
3 lb 5 o ashed
(
g
k
1.5
ed and w
1
1
peel
oil
vegetable
ice mix
p
s
s
a
t
i
j
a
F
in most
(available kets)
supermar
TEEN YEARS
Fat: 8.1 g
Carbohydrates: 66 g ]
[ Sodium: 0.3 g ]
Potato Wedges
with Soured Cream
& Chive Dip
otatoes l
Serves 6 Preparation 20 min Cooking 40 min
size ova
(cho
atoes)
Cut each potato, leaving the skins on,
shape pot
l
into
four or six even wedges depending on
i
o
e
light oliv
their size. Wash the potato wedges
3
ur
and dry on a clean tea towel.
plain flo
und
o
r
g
y
l
h
2
s
fre
Place the wedges in a large bowl.
Salt and per
p
e
Add the 2 ActiFry spoon of oil and mix until
black p
well coated. Add the our and mix well
:
ip
For the d
to coat them evenly.
t
a
uced f
d
e
r
)
t
n
i
( p
Place the potatoes in ActiFry. Drizzle over
150 ml oured cream
s
the
remaining 1 ActiFry spoon of oil.
at
f
w
o
l
)
t
Cook for 40 minutes or until the potato
( pin frais
wedges are cooked and golden brown.
150 ml
e
g
froma
d
e
h
s
u
Meanwhile mix all the dip ingredients
r
c
garlic,
s
e
v
o
together. To serve, season the cooked
l
c
2
,
s
n
o
i
potatoes.
n
o
ing
2 spr
d
e
p
op
finely ch
d
Suggestion: To make Cajun-spiced
ns snippe
o
o
p
s
e
l
b
a
potato
wedges, add 1 ActiFry spoonful
3 t
s
e
v
i
h
c
h
Cajun seasoning together with the our.
fres
ground
y
l
h
s
e
r
f
Salt and per
black pep
z) p
3 lb 5 o um
(
g
k
1.5
ose medi
1
2
3
Nutritious
Ke e p i n g s k i n s o n t h e
potatoes increases the bre
content. Remember that
potatoes are good source
of complex carbohydrates
in the diet and help stave
off that hungry feeling for
a snack between meals.
58 | 59
TEEN YEARS
358 Cal
216 Cal
Nutritious
Serve this protein-rich
and vegetable-lled sauce
with pasta or rice to have
a complete nutritionally
balanced meal that could
end with a dairy product or
a piece of fruit.
Bolognaise
Sauce
Serves 6 Preparation 15 min Cooking 40-45 min
olive oil
, chopped
n
o
i
n
o
e
g
1 lar
ef
minced be % fat)
n
a
e
l
g
600
bly 5
(prefera
ine
t) red w
p
(
150 ml
passata
)
z
o
8
(1
k
500 ml
beef stoc
)
t
n
i
p
(
00 ml
3
60 | 61
TEEN YEARS
Fat: 8.4 g
Carbohydrates: 3.2 g ]
[ Sodium: 0.6 g ]
Nutritious
Contrary to popular belief,
pork is not that fatty if you
choose the lean cuts, and
it has balanced fatty acids.
Chinese Pork
Serves 6-8 Preparation 15 min Cooking 25 min
the pork strips in a mixture of oyster
1 Marinate
sauce, soya sauce, sugar and oil for 1 hour in the
refrigerator.
fillet
k
r
o
p
)
s
b
(2 l
ut into
c
,
n
i
o
900 g
l
k
or por cm strips
7
1 cm x
ce
oyster sau
4
a sauce
light soy
3
d sugar
granulate
1
oil
sunflower
1
TEEN YEARS
62 | 63
286 Cal
Nutritious
S e r ve d w i t h r i c e t h i s
recipe has animal proteinrich from the beef and
vegetable protein found
in the kidney beans. The
tomatoes are a source of
fibre and the antioxidant
lycopene.
64 | 65
oil
vegetable
1
chopped
,
n
o
i
n
o
e
1 larg
minced
z) lean
o
2
b
l
(1
y 5% fat)
l
b
a
r
e
600 g
f
e
r
e
beef (p
mato pure
o
t
n
o
o
p
s
e
2 tabl
ld chilli
i
m
s
n
o
o
p
teas
1-2
powder
nd
poon grou
1 teas
coriander
beef
pts) hot
1
(
700 ml tock
About
s
d
an choppe
c
)
z
o
4
1
(
400 g
tomatoes
y
red kidne ed
n
a
c
)
z
o
in
(14
ed and dra
400 g
s
n
i
r
,
s
n
a
be
TEEN YEARS
Chicken Korma
Serves 6 Preparation 15 min Cooking 32-37 min
oil
vegetable
d
1
n, choppe
o
i
n
o
e
g
r
1 la
t apple,
r
e
s
s
e
d
m
u
1 medi and chopped
peeled
s
ss skinles,
e
l
e
n
o
b
500 g
reasts
chicken b 2 cm pieces
cut into
ld curry
i
m
s
n
o
o
p
4 teas
powder
ato puree
m
o
t
n
o
o
p
es
1 tabl
chicken
t
o
h
)
t
n
i
( p
425 ml tock
s
nas
z) sulta
o
1
(
25 g
natural
)
e
z
i
s
g
(150 oghurt
1 pot
low fat y
ground
y
l
h
s
e
r
f
Salt and per
black pep
iander,
r
o
c
h
s
e
r
F
chopped
Nutritious
Using low fat yoghurt in this
recipe helps to reduce the
fat content. The chicken is
low in fat and provides good
quality protein.
TEEN YEARS
66 | 67
302 Cal
Nutritious
Chicken is a lean meat
that contains good quality
protein along with vitamin
B12, which helps fight
anaemia. These balls are
ideal for the entire family:
kids love the shape, and so
do teens.
Tasty Chicken
Bites
Serves 6 Preparation 20 min Cooking 10-12 min
hicken
5 oz) c
b
l
1
(
600 g
fillets
emi oz) s
3
(
100 ml kimmed milk
s
ad
white bre
s
e
c
i
l
s
4
moved
crusts re
parmesan
d
e
t
a
r
g
2 oz)
60 g ( se
chee
hopped
c
s
n
o
o
p
s
e
2 tabl
sely
fresh par
yolks
2 egg
olive oil
1
3x
pepper
Salt and
TEEN YEARS
Turkey Breast
with Three Peppers
Serves 6 Preparation 20 min Cooking 35 min
y breast,
urke
2 lbs) t
(
g
0
90
trips
cut into s cm)
(1 cm by 3
d,
ers (2 relow),
p
p
e
p
6
, 2 yel
2 green
deseeded
ns, sliced
2 onio
es garlic, d
4 Clov
ppe
Finely cho
olive oil
3
t
white por
l
m
0
5
1
egar
cider vin
1
ater
oz) w
3
(
100 ml
pepper
Salt and
Nutritious
Turkey is a kind of poultry
that has a large amount
of quality protein, with the
advantage of having little
fat, and the fatty acids it
contains are primarily
monounsaturated and
polyunsaturated, which
contribute to a healthy
cardiovascular system.
Peppers contain a lot
of vitamins, particularly
vitamin C.
70 | 71
TEEN YEARS
365 Cal
217 Cal
[ Protein: 26.9 g
Fat: 11.4 g
TEEN YEARS
Nutritious
Chicken drumsticks
without the skin provide
good quality protein with
little fat. They work well for
lunch with friends.
Spicy Chicken
Drumsticks
Serves 6 Preparation 5 min Cooking 25-30 min
the chicken drumsticks with vinegar,
1 Season
salt and Tabasco . Marinate overnight.
the oil in the ActiFry and add the
2 Heat
drumsticks with the marinade.
less
lb) skin cks
1
(
800 g
rumsti
chicken d
gar
wine vine
2
Tabasco
olive oil
3
Salt
More avours:
You can make this same recipe using
Dijon mustard instead of vinegar and
Tabasco.
Try replacing the vinegar and
Tabasco with cumin and sesame oil.
Try adding sesame seeds 5 minutes
before the cooking is nished.
Nutritious
Chicken
Drumsticks
with Garlic
kinless
s
1 lb)
s
(
g
0
0
8
drumstick
chicken
es garlic,ed
4 clov
pp
Finely cho
oil
vegetable
3
pepper
d
n
a
t
l
a
S
74 | 75
TEEN YEARS
223 Cal
456 Cal
Nutritious
Thanks to the vegetarian
sausages, this variety of
cassoulet is less fat than the
traditional one. Why not try
this revisited typical meal
from the South of France?
Sausage and
Bean Cassoulet
Serves 6 Preparation 5 min Cooking 30 min
oil
vegetable
s
2
TM sausage
n
r
o
u
Q
12
l onions,
2 smal sliced
thinly
s haricot sed
n
a
c
)
z
o
(14
nd rin
2x410 g eans, drained a
b
chopped
s
n
a
c
)
z
(14 o
2x410 g omatoes
t
ce
apple jui
)
t
n
i
p
(
d
150 ml
granulate
n
o
o
p
s
e
l
1 tab
sugar
ed herbs
dried mix
1
re
tomato pu
y ground
l
h
1
s
e
r
f
d
Salt an per
black pep
nflour
r
o
c
s
n
o
o
p
5 teas
arsley,
p
h
s
e
r
f
Chopped h (optional)
to garnis
TEEN YEARS
Nutritious
ActiFried
Scrambled
Tortilla
s
d potatoeoz),
r
a
w
d
E
g
n
lb 2
4 Ki
00 g/1
5
t
u
o
b
a
(
ashed and
peeled, w d
well drie
tered and
r
a
u
q
,
n
o
i
1 on
sliced
n
well beate
,
s
g
g
e
8
olive oil
1
pepper
Salt and
ked ham,
o
o
c
)
z
o
(5
cm pieces
150 g
1
o
t
n
i
cut
)
(optional
78 | 79
TEEN YEARS
216 Cal
426 Cal
80 | 81
Nutritious
With ActiFry, it is easy to
make perfectly balanced
fried rice. This recipe contains
both good quality proteins
and complex carbohydrates.
Do not hesitate to serve it
with a green salad seasoned
with walnut oil.
Fried Rice
with Prawns
Serves 6 Preparation 35 min Cooking 25-30 min
,
d sausages
e
i
r
d
e
s
e
3 Chin
tional)
diced (op
s,
ng prawn
i
K
d
e
k
o
o
24 c
shelled
ked peas
o
o
c
g
5
7
ked rice
o
o
c
)
s
b
l
2
1 kg (
, beaten
3 eggs
, chopped
s
n
o
i
n
o
2
oil
groundnut
1
water
2
pepper
d
n
a
t
l
a
S
TEEN YEARS
too ripe
t
o
n
,
s
a
n
a
e
4 ban
k chocolat
l
i
m
)
z
o
1
30 g (
chips
pastry e
k
c
i
r
b
s
t
d
9 shee
"feuilles
d
e
l
l
a
c
o
s
(al
brick")
, beaten
2 eggs
e sauce:
t
a
l
o
c
o
h
c
Dipping
skimmed
)
z
o
(3
100 ml
milk
od quality
o
g
)
z
o
1
50 g ( n chocolate
plai
solids)
a
o
c
o
c
%
0
(5
quality
d
o
o
g
)
z
1 o
50 g (
olate
milk choc oa solids)
(30% coc
Nutritious
B r i c k p a s t r y c o n ta i n s
very little fat and is an
excellent ingredient to
use to make light, flaky
desserts. Chocolate chips
contain a good quantity
of flavonoids, which are
antioxidants.
82 | 83
TEEN YEARS
278 Cal
226 Cal
Nutritious
This apple and hazelnut
dessert is a good source of
complex carbohydrates and
essential fatty acids.
Apples,
Hazelnuts
and Popcorn
Serves 6 Preparation 20 min Cooking 25 min
the apples and cut into wedges to
1 Peel
remove the seeds and then cut into 1 cm
apples
s
u
o
i
c
i
l
e
en D
r
6 Gold
ked butte
o
o
c
)
z
o
1
30 g ( weet popcorn
e)
or s
coated typ
e
e
f
f
o
t
(not
le,
oz) who s
1
(
45 g
zelnut
shelled ha
(sold as
l
e
m
a
r
a
c
liquid Caramel)
3
Nappage l sauce
or carame
( inch) cubes.
the apples in the ActiFry and pour
2 Put
the caramel over them evenly. Cook for
20 minutes.
the hazelnuts and the popcorn,
3 Add
then cook for another 5 minutes.
84 | 85
TEEN YEARS
Family
Reunion
Sharing and
enjoyment...
Nutritious
Less fat, but more colour
and flavour. Thats proof
that a balanced diet can
taste good!
Paprika
Chips
Serves 6 Preparation 15 min Cooking 45 min
Cut the potatoes into chips 1 cm ( inch)
1 thick.
Wash the cut chips well, drain and dry
carefully.
caref
tatoes,
o
p
)
z
o
(3 lbs 5
ashed
1.5 kg peeled and w
il
table o
e
g
e
v
y
qualit
1
t oil
hazelnu
2
paprika
2
Mix
M x tthe vegetable oil, hazelnut oil and paprika
2 together
in a bowl.
toget
Put tthe chips in the ActiFry pan and pour this
3 mixture
mixtu evenly over them. Cook for about
45 minutes.
m
256 Cal
FA M I LY R E U N I O N
88 | 89
Nutritious
This recipe is a perfect
marriage of animal
protein, found in the beef,
and plant protein, found
the red beans. Protein is
essential for our muscles
to function properly. This
dish also provides you with
fibre for good digestion
and lycopene, which is
an antioxidant found in
tomatoes.
90 | 91
p
lean rum
)
b
l
1
(
750 g steak
olive oil
, sliced
1
e onion
g
r
la
1
pped
oz) cho oes
5
b
l
1
(
t
600 g canned toma ize
s
g
00
(1 x 4
cans)
ck
beef sto
)
t
n
i
p
(
150 ml
lespoon
tabsh chopped
fre
leaves
thyme
ns red
4 oz) ca ans,
1
(
g
e
2 x 400
kidney b and drained
washed
to
n toma
o
o
p
s
le
1 tab ee
pur
gar
poon su
s
a
e
t
r
1
ornou
c
s
n
o
o
p
5 teas
er
d pepp
n
a
lt
a
S
FA M I LY R E U N I O N
Fat: 8 g
Carbohydrates: 9.5 g ]
[ Sodium: 0.3 g ]
Nutritious
Lamb
with
Cherry Tomatoes
Serves 6 Preparation 15 min Cooking 27 min
b,
g of lam
le
)
z
o
(1 lb 10
cubes
750 g diced in 2 cm
ta
t) passa
p
(
e
300 ml
red win
)
t
p
(
ly
150 ml
rlic, ne al)
a
g
s
e
v
2 clo ped (option
chop
,
e onion
1 larg chopped
nely
olive oil
ato
1
on tom
o
p
s
le
b
1 ta e
pure
ugar
spoon s
a
e
t
ry
ed cher 00 g)
n
e
ip
r
e
2
18 vin atoes (about
tom
FA M I LY R E U N I O N
92 | 93
94 | 95
Nutritious
Beef is a good source of
iron and vitamin B12 which
ghts anaemia. To balance
this meal you can eat a
piece of cheese or a fruit as
a dessert.
Beef and
Vegetables
Stir Fry with Noodles
Serves 6 Preparation 15 min Cooking 15 min
the fat off the beef and cut into thin strips
1 Trim
6 mm thick. Add 1 ActiFry spoonful oil and heat
,
p steak
m
u
r
)
z
k
(14 o
400 g cut 1.5 cm thic
oil
esame
s
d
e
t
s
toa
ir fry
2
5 oz) st
b
l
1
(
600 g vegetables
i-sin
oons ho
p
s
le
b
a
6 t
,
sauce
noodles
g
g
e
e
n
(9 oz)
250 g cooked
FA M I LY R E U N I O N
Thai-Style
Pork Satay
llet
rloin or
e
d
n
e
t
pork
500 g
er oil
sunow
to
1
ot, cut inthickness
r
r
a
c
1
tick
matchs
strips
sliced
, thinly
r
e
p
p
e
p
1 red
s,
g onion
6 sprin sliced
il
thinly
ower o
n
u
s
s
n
poo
rry
2 teas
i red cu
a
h
T
n
spoo
tea te
pas
ch)
20 g ea ay
1
(
s
e
h
c
t
2 pou ted peanut sa
s
a
o
r
sauce
stir-fry
uts
ed pean
t
s
a
o
r
y
r
50 g doptional)
(
Nutritious
This recipe is ideal served
with boiled or steamed
white rice. It combines
vegetables to add vitamins,
minerals and bres. Using
pork let or pork tenderloin
and a small amount of oil
make it a balanced dish.
FA M I LY R E U N I O N
96 | 97
98 | 99
Nutritious
This recipe combines the
good quality protein found
in the veal, which is good for
the muscles, and essential
fatty acids for a healthy
cardiovascular system.
Pork
Saut
with Green Olives
Serves 6 Preparation 10 min Cooking 35-37 min
rk llet,
o
p
)
z
o
)
(1 lb 12
( inch
800 g cut into 1 cm h) strips
(1 inc
by 3 cm
r
ornou
c
s
n
o
o
p
4 teas
d
choppe
,
s
n
io
n
2 o
olive oil
ck
eat sto
4
m
)
t
n
i
( p
y,
300 ml
l parsle
u
f
d
n
a
1 h
hopped
nely c
ted
ves, pit
li
o
n
e
e
30 gr
resh
poons f emary
s
a
e
t
2
d ros
choppe
leaves
d wine
oz) re
2
(
er
75 ml
d pepp
n
a
lt
a
S
FA M I LY R E U N I O N
Nutritious
Poultry has good fat,
because it is mainly
monounsaturated and
polyunsaturated, which
contributes to the
cardiovascular system.
In addition, pineapple
contains a number of
minerals and vitamins.
Chicken
with Pineapple
Serves 6 Preparation 15 min Cooking 18 min
ken
less chic
e
n
o
b
)
(2 lbs
thin
900 g breast cut into 3 cm)
cm by
strips (1
ural
can nat s
)
z
o
5
(1
ce
425 g pineapple pie ice)
u
j
the
(reserve
ce
soy sau
e
3
ple juic
pineap
oon
tablesp
3
1
+
r
u
corno
1.5
ginger
ground
der
1
rry pow
u
c
d
il
m
1
le oil
vegetab
er
3
oz) wat
3
1
(
er
375 ml
d pepp
n
a
lt
a
S
FA M I LY R E U N I O N
100 | 101
102 | 103
Nutritious
This is a good way to
rediscover mushrooms, a
remarkable vegetable that
is a good source of protein,
vitamins and minerals with
a woody taste all its own.
Mushroom
Tarragon
Chicken
Serves 6 Preparation 15 min Cooking 25 min
s
, skinles
s
s
le
e
n
3 bo en breasts,
ubes
chick
.5 cm c
2
o
t
in
cut
ton
oz) but s, sliced
6
(
g
om
175
mushro
ts,
) shallo
z
o
2
75 g ( liced thinly
s
ry
oz) d
3
(
l
100 m white wine
eam
w-fat cr
lo
)
z
o
(7
che
200 ml or crme fra
er oil
sunflow
on,
2
s tarrag ed
ig
r
p
s
2
emov
stems r d
choppe
er
d pepp
Salt an
FA M I LY R E U N I O N
Fat: 3.6 g
Carbohydrates: 15.2 g
Sodium: 0.8 g ]
Marinire
Mussels
with Cherry Tomatoes and Basil
Serves 6 Preparation 20 min Cooking 29 min
Wash the mussels and the cherry tomatoes.
1 Place
mussels in a large bowl of cold water;
sels
sh mus
e
r
f
)
b
l
(4
ripened
e
in
1.8 kg
v
)
z
o
(1 lb 5
es
600 g cherry tomato
d
choppe
ly
e
n
,
n
ite
1 onio
) dry wh
z
o
0
(1
300 ml wine
rlic
hole ga
w
s
e
v
3 clo
h basil,
s
e
r
f
h
c
1 bun sliced
nely
er
d pepp
Salt an
pull away
aw the black hairy beard. Discard any
broken or open shells. You will cook the mussels
in three
thre batches.
Cook tthe onions, cherry tomatoes, garlic and
2 white
wine together in the ActiFry for 8 minutes.
Add the
th mussels, salt and pepper and cook
another
anoth 7-9 minutes.
Remov
em ve the rst batch of mussels and some of
3 the
tomatoes.
Discard any unopened mussels.
to
Sprinkle
Sprink with basil. Eat them while you get
another
anoth batch cooking.
Nutritious
Mussels are an excellent
source of protein and
contain omega-3 fatty
acids, which protect the
cardiovascular system.
In addition, they are a
goldmine of essential
nutrients such as
phosphorus, iron, zinc,
selenium, copper, and
vitamins B1, B2, B12,
B3, and B9. Tomatoes
contain lycopene, a red
pigment with antioxidant
properties. Serve this dish
with a small portion of
rice and a dash of olive oil,
and it will be perfectly well
balanced.
FA M I LY R E U N I O N
104 | 105
[Protein: 2.9 g
Fat: 6.4 g
Carbohydrates: 9.6 g]
[Sodium: 0.01 g]
106 | 107
Nutritious
This recipe goes ideally
with roast meat and fish.
It is full of vegetables (2 of
the 5 recommended daily
portions) and vitamins and
minerals. To these qualities,
you can add a good supply
of antioxidants found in
the olive oil.
Mediterranean
Vegetable
Stir Fry
Serves 6 Preparation 10 min Cooking 25-30 min
rgettes
2 cou
rooms
z) mush
o
7
(
200 g
ergine
1 aub
pepper
1 red
er
en pepp
e
r
g
ite wine
h
w
y
r
d
)
(5 oz
150 ml
arlic
cloves g
3
prigs
A few s y
le
of pars
olive oil
er
3
d pepp
n
a
lt
a
S
FA M I LY R E U N I O N
Sun-Dried
Tomato and Spring Onion Risotto
Serves 6 Preparation 10 min Cooking 35-40 min
orio
oz) arb
0
1
(
300 g risotto rice
ter
oz) but
1
(
nno
40 g
armiga an),
P
)
z
o
es
(3
100 g Regiano (parm
le
grated
egetab
v
t
o
h
)
l (2 pts
ock
1200 m or chicken st
es in
tomato ed
d
ie
r
d
ic
18 sun drained and d ed
rain
oil,
100 g d
(about
weight)
s,
g onion
8 sprin sliced
d
thinly
ly groun
h
s
e
r
f
d
Salt an pper
e
black p
Nutritious
Rice provides slowly
absorbed complex
carbohydrates that
progressively give off their
energy so that you do
not feel hungry and crave
food between meals. The
parmesan in the recipe
helps to meet your calcium
needs to have strong
bones. Special risotto rice
contains plant proteins,
which along with those
from the parmesan, make
this an ideal dish to serve
at dinner.
FA M I LY R E U N I O N
108 | 109
110 | 111
Nutritious
King prawns have very
few calories and contain
primarily good quality
protein essential to strong
muscles, along with
B vitamins.
Provencal-style
King Prawns
Serves 6 Preparation 20 min Cooking 15 min
,
prawns
g
in
k
d
cooke
36 un lled
she
d
ns, slice
2 onio
c,
es garli
3 clov chopped
nely
pped
ons cho
o
p
s
le
b
1 ta sh parsley
fre
olive oil
into
4
ons, cut
2 lem ges
wed
er
d pepp
Salt an
FA M I LY R E U N I O N
Fat: 11.8 g
Carbohydrates: 24 g]
[Sodium: 0.3 g]
Spanish-style
ActiFried Tofu
Serves 6 Preparation 15 min Cooking 35 min
m,
2 oz) r
b
l
1
(
500 g plain tofu
s,
pepper
n
e
e
r
g
e
2 larg d
e
ic
d
ed
) chopp ded
z
o
2
(1
ee
375 g tomatoes, des
ed
and dic
ked
oz) coo
0
1
(
300 g basmati rice
rizo,
oz) cho slices
1
(
50 g ut into thin
c
artered
and qu
lives,
black o
)
z
o
1
50 g ( tones removed
s
pure
tomato
,
1
e onion
1 larg chopped
nely
er
d pepp
Salt an
olive oil
2
Nutritious
Unlike other plant protein,
the soya protein found
in tofu is excellent for
the body, because it
contains all the amino
acids you need. You will
get everything you need
in this perfectly balanced
palla. The peppers and
tomato contain vitamin C,
avonoids and carotenoids,
which are antioxidants. And
the basmati rice contains
complex carbohydrates
that increase your feeling
of fullness so you can make
it to the following meal
without craving snacks.
FA M I LY R E U N I O N
112 | 113
114 | 115
Nutritious
T h e p o ta t o e s i n t h i s
recipe contribute complex
carbohydrates to your diet.
These are your bodys
main source of fuel and
keep you from craving
snacks between meals.
Saut
Potatoes
with Mushrooms
Serves 6 Preparation 15 min Cooking 45 min
Cu
ut the potatoes into 2 cm ( inch) size
1 pieces.
Wash the potato pieces thoroughly
pi
rd
g Edwa and
in
K
)
b
l
(2
led
900 g potatoes, pee
washed
s,
shroom
u
m
)
z
(9 o
ers
250 g cut into quart
er oil
sunow
ground
ly
h
s
e
2
r
f
d
Salt an pper
e
p
k
blac
under
cold running water. Drain the potatoes
un
and
an dry them very well with a clean tea towel.
Pu
ut the potatoes in the ActiFry and drizzle
2 over
ov 1 ActiFry spoon of oil. Cook for
25 minutes or until the potatoes are nearly
cooked.
co
the mushrooms and cook for another
3 7Adddminutes.
Season with salt and pepper.
FA M I LY R E U N I O N
Mixed
Mushrooms
with Garlic Crostini
slices,
12 baguette (58 inch
cut 1.5 cm
thick)
d
z) garlic infuse
50 ml (2 o
olive oil
ed
2 onions, slic
s,
2 garlic clove
d
e
ic
sl
thinly
olive oil
2
oz) mixed
650 g (1 lb 7 oms (cup,
mushro
brown,
shitake, oyster, pieces
to
crimini), cut in
z) white wine
50 ml (2 o
yellow
2 teaspoons ds
mustard see
chopped
2 teaspoons leaves
fresh thyme
ly ground
Salt and fresh
black pepper
chopped
1 tablespoon
fresh parsley
Nutritious
A good way to rediscover
mushrooms, a vegetable
unique for its proteins
v i t a m i n a n d m i n e ra l
content not to mention its
original woody notes.
FA M I LY R E U N I O N
116 | 117
[ Protein: 4.4 g
Fat: 9.1 g
Carbohydrates: 23.2 g ]
[ Sodium: 0.15 g ]
118 | 119
Nutritious
This recipe, reminiscent
of the sun, is a goldmine
of vitamins, particularly
vitamin C for vitality,
and antioxidants such
as lycopene and fibre.
In addition, the olive oil
contains monounsaturated
fatty acids, which contribute
to cardiovascular function.
Ratatouille
Serves 6 Preparation 25 min Cooking 30 min
P
Put 3 spoonfuls oil in the ActiFry and heat
1 for
f 2 minute. Cook the onion and peppers for
5 minutes.
d
choppe
ly
e
n
,
n
1 onio
es,
tomato hopped
)
z
o
4
c
(1
400 g deseeded and
d
eled an
e
p
,
s
e
ch
ergin
2 aub to 2 cm ( in
in
cut
cubes)
into
tes, cut ubes
t
e
g
r
u
o
2 c
inch) c
o
2 cm (
, cut int
s
r
e
p
p
e
np
s
2 gree ( inch) cube
m
2c
into
ers, cut bes
p
p
e
p
2 red ( inch) cu
2 cm
c, nely
es garli
v
lo
c
5
d
choppe
olive oil
me
4
resh thy
f
d
n
a
Salt
A
Add the aubergines, courgettes and garlic.
2 Drizzle
over 1 spoonful of oil.
D
Continue
cooking for 15 minutes.
C
F
Finish off by adding the tomatoes for
3 10
1 minutes. Season the ratatouille
and
a add a little chopped fresh thyme.
FA M I LY R E U N I O N
Nutritious
New Potatoes
with
Garlic,
Sun-dried Tomatoes
and Prawns
new
iniature s
m
)
s
b
l
a
2
1 kg ( otatoes (such
p
Nicola)
eled
c, unpe
li
r
a
g
s
ve
20 clo
olive oil
es
3
tomato
d
ie
r
d
n
20 su il, halved
in o
d
d peele
e
k
o
o
c
ge
20 lar wns
pra
ley,
ch pars
1 bun chopped
nely
es
e pinch
g
r
la
2
salt
ne sea
FA M I LY R E U N I O N
120 | 121
Nutritious
Usually chicken masala
usually brings to mind
a fatty dish made with
ghee (butter) and cream.
This lower fat version uses
vegetable oil instead of
butter and low fat yoghurt
for a healthier version.
Chicken
Tikka Masala
Serves 6 Preparation 15 min Cooking 30 min
skinless ut
s
s
le
e
n
bo
ts, c
500 g chicken breas es
m piec
into 2 c
la curry
a Masa
k
ik
T
100 g paste
e)
50 g sizw fat yoghurt
1
(
s
t
lo
2 po
natural
le oil
vegetab
, nely
1
e onion
g
r
la
1
d
d
choppe
choppe
m
iu
m
e
can pr
390 g tomatoes
r
t) wate
p
(
ugar
150 ml
spoon s
a
e
t
mon
fresh le
s
n
o
o
p
2 teas
juice
r
oriande
c
h
c
n
u
1 b es, chopped
leav
FA M I LY R E U N I O N
Fat: 10.5 g
Carbohydrates: 43.7 g ]
[ Sodium: 0.2 g ]
Spiced Root
Vegetable Medley
Serves 6 Preparation 20 min Cooking 30-35 min
oot
mixed r g each
)
b
l
(3
75
1.5 kg vegetables (3 weet
s
toes,
d
of pota s, parsnips an
e
o
t
pota
swede)
ve oil
light oli
ly
3
rlic, ne
a
g
s
e
v
2 clo ped
chop
ot chilli
poon h
s
a
e
t
1
powder
d
n groun
o
o
p
s
a
e
1 t min
cu
d
n groun
o
o
p
s
a
1 te riander
co
in
pumpk
r
o
r
e
w
suno
3
seeds
taste
Salt, to
ped
ns chop
o
o
p
s
le
3 tab coriander
fresh
Nutritious
This dish is a good source
of bre. Parsnips are often
a forgotten vegetable
which are interesting for
their fibre, mineral and
vitamin contents.
FA M I LY R E U N I O N
124 | 125
126 | 127
Nutritious
This delicious dessert does
not have more calories
than a piece of cheese.
Apricots are full of fibre
and vitamins and almonds
are benefic for their good
fatty acids. Moreover, it
tastes great!
Apricots
with Almonds
Serves 6 Preparation 5 min Cooking 5-10 min
Add the butter and sugar to the ActiFry pan
1 and
pour in the water. Heat until syrupy
ed),
ts (halv
ico
mp apr
12 plut too ripe
ked
no
le or a
o
h
w
)
z
1 o
40 g ( lmonds
a
ed
on, juic
m
le
1
ter
oz) but
ed
1
(
ranulat
g
35 g
)
z
o
- 2
on
g (1 r (depending ts)
0
6
g
5
o
3
suga
of apric
s
s
e
n
t
swee
ater
oons w
p
s
le
b
a
6 t
FA M I LY R E U N I O N
Apple-Mango
Crumble
Serves 6 Preparation 15 min Cooking 20 + 20 min
ger roo
in
g
h
s
e
r
f
hopped
nely c l)
a
(option
ice
apple ju
s
2
rry couli
Raspbe auce
s
or fruit tened))
e
e
(unsw
e:
crumbl
For the
our
oz) plain
3
(
,
100 g
) butter rature
z
o
1
50 g ( t room tempe
a
ugar
caster s
)
z
o
1
50 g (
Nutritious
This delicious crumble is
a treat that covers your
fibre needs, which helps
digestion, and contains
complex carbohydrates
to feel full, along with
betacarotene, which has
antioxidant properties.
FA M I LY R E U N I O N
128 | 129
130 | 131
Nutritious
This dessert, which mixes
fresh fruit, dried fruit and
nuts, contains vitamins,
minerals and fibre, along
with essential fatty acids
that contribute to a healthy
cardiovascular system.
Apple
and
Pear
Wedges with Walnuts
Serves 6 Preparation 15 min Cooking 20 min
apples,
h
it
m
S
o
nny
3 Gra d and cut int
le
e
pe
wedges
d
es
rs, peele
3 pea cut into wedg
and
ts
) walnu
z
o
3
(
100 g
oil
walnut
2
ice
apple ju
d
2
n groun
o
o
p
s
a
1 te amon
cinn
ins
oz) rais
1
(
50 g
FA M I LY R E U N I O N
Nutritious
This very refreshing dessert
contains good quantities
of vitamins, especially A
and C, along with bre.
Poached
Peaches
with Raspberry Sauce
Serves 6 Preparation 25 min Cooking 23-28 min
the
t peaches into boiling water for
1 20 seconds
and then immediately into ice
se
eferably
ches, pr type
a
e
p
8 or 9 white esh
am
edless j
e
s
y
r
r
e
raspb
300 g
ter
iling wa
o
b
l
300 m
w
er. Peel and cut in half and remove the
wate
stones.
stone
dd tthe raspberry jam and water to the pan.
Add
Cookk for 15 minutes.
tthe peach halves and cook for
8-13 minutes or until the fruit is soft but still
as some
bite. The exact time will depend on
s
the ripeness
of the fruit. Serve warm or cold.
r
FA M I LY R E U N I O N
132 | 133
134 | 135
Nutritious
The pineapple and mango
in this dessert contain bre
for good digestion, along
vitamins such as vitamin C
for vitality and A for
healthy skin. Pineapple is
an interesting source of
vitamin C because this
vitamin, which is fragile
and oxidizes in contact
with light, is protected by
the fruits thick skin until it
is cut open.
Honey
Pineapple
and Mango
Serves 6 Preparation 15 min Cooking 20 min
Cut off the top and bottom of the pineapple.
1 Remove
the skin, cut the fruit into 8 pieces
lengthwise, remove the core and cut the esh
nto
n 1 cm (13 inch) cubes. Cut the mangos the
same size as the pineapple.
apple
1 pine
eled
gos, pe
n
a
m
2
1 lemon
Juice of
oney
n
runny h
innamo
c
d
n
u
o
h gr
1 pinc
FA M I LY R E U N I O N
Cooking
Potatoes
TYPE
Standard-sized chips
10 mm x 10 mm
Traditional
frozen chips
American style frozen
chips 8 mm x 8 mm
ActiFry Roast
potatoes (cut into
50 g (2 oz) pieces)*
Saute potatoes (cut
into 2 cm pieces)
QUANTITY
1.5 kg (3 lbs)
1 kg (2 lbs)
750 g (1 lb 11 oz)
500 g (1 lb 2 oz)
250 g (9 oz)
1.2 kg (2 lb)
750 g (1 lb 11 oz)
ADD
1 s. oil
s. oil
s. oil
s. oil
s. oil
none
none
COOKING TIME
45 min
38 min
32 min
26 min
22 min
40 min
27 min
Frozen
1.2 kg (2 lb)
none
40 min
Fresh
1 kg (2 lb)
2 s. oil
40 - 45 min
Fresh
1.5 kg (3 lb)
1 s. oil
40 - 45 min
Fresh
Frozen
s. = ActiFry spoonful
Vegetables
Courgettes
Peppers
Mushrooms
Tomatoes
Onions
TYPE
Fresh slices
Fresh slices
Fresh quarters
Fresh quarters
Fresh slices
QUANTITY
ADD
1.2 kg (2 lb)
1 s. oil + 150 ml (5 oz) water
1 kg (2 lbs)
1 s. oil + 250 ml (9 oz)
1 kg (2 lbs)
1 s. oil
1 kg (2 lbs)
1 s. oil
750 g (1 lb 11 oz)
1 s. oil
COOKING TIME
30 min
25 min
20 min
20 min
30 min
times
Meat and Poultry
Chicken drumsticks
Chicken legs
Boneless chicken breast
Spring rolls
Lamb chops
Pork chops
TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Pork tenderloin
Fresh
Sausages (pork)
Minced meat
Meatballs
Fresh
Fresh
Fresh
Breaded squid
Prawns
King prawns
TYPE
Frozen
Cooked fresh
Cooked Fresh
Chicken nuggets
QUANTITY
1.2 kg (2 lb)
1.2 kg (2 lb)
9
3
9 (about 1.2 kg / 2 lb)
12 small
8
6
900 g (2 lbs)
in thin slices or strips
12
900 g (1 lb 5 oz)
1.2 kg (2 lb)
ADD
None
None
None
None
None
1 s. oil
1 s. oil
1 s. oil
COOKING TIME
20 - 25 min
20 - 25 min
30 min
35 min
25 min
12 min
20 min
20 min
1 s. oil
20 - 25 min
None
1 s. oil
1 s. oil
15 - 20 min
15 min
10 - 15 min
ADD
None
None
None
COOKING TIME
14 min
8 min
10 min
Desserts
Bananas
Cherries
Strawberries
Apples
Pears
Pineapple
TYPE
Slices
Foil wrapped
Whole
Cut in four
Cut in two
Pieces
Pieces
QUANTITY
700 g (1 lb 9 oz) (7 bananas)
3 bananas
1.5 kg (3 lb 5 oz)
1.5 kg (3 lb 5 oz)
5
1.5 kg (3 lb 5 oz)
2
ADD
1 s. o l + 1 s. brown sugar
None
1 s. oil + 2 s. sugar
2 s. sugar
1 s. oil + 2 s. sugar
2 s. sugar
2 s. sugar
COOKING TIME
6 min
20 min
15 min
7 min
12 min
12 min
17 min
CO O KIN G T I ME S
136 | 137
Recipe Index
KIDS
Almond Chips. . . . . . . . . . . . . . . . . . . . .
Banoffee Desserts . . . . . . . . . . . . . . . .
Cheesy Meatballs . . . . . . . . . . . . . . . . .
Cinnamon Apples . . . . . . . . . . . . . . . . .
Crispy Scalloped Potatoes . . . . . . . . .
Peanut Bacon Chips . . . . . . . . . . . . . . .
Real Homemade Chicken Nuggets .
Real Homemade Chips . . . . . . . . . . . .
Red Kidney Beans
with Tomato Sauce . . . . . . . . . . . . . . .
Sweet and Sour Pork Wraps . . . . . . .
Sweet Potato Wedges . . . . . . . . . . . . .
Tomatoey Chicken . . . . . . . . . . . . . . . .
TEENS
31
48
39
51
35
32
36
28
40
47
44
43
78
85
61
74
66
65
62
82
54
81
58
77
73
69
57
70
by Chapter
FAMILY
Apple and Pear Wedges
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Apple-Mango Crumble . . . . . . . . . . . 128
Apricots with Almonds . . . . . . . . . . . 127
Beef and Vegetables Stir Fry
with Noodles . . . . . . . . . . . . . . . . . . . . . 95
Beef with Beans . . . . . . . . . . . . . . . . . . 91
Chicken Tikka Masala . . . . . . . . . . . . 123
Chicken with Pineapple . . . . . . . . . . 100
Honeyed Pineapple and Mango . . 135
Lamb with Cherry Tomatoes. . . . . . . 92
Marinire Mussels
with Cherry Tomatoes and Basil . . 104
Mediterranean Vegetable Stir Fry . 107
Mixed Mushrooms
with Garlic Crostini . . . . . . . . . . . . . . . 116
Mushroom Tarragon Chicken . . . . . 103
New Potatoes with Garlic,
Sun-dried Tomatoes and Prawns . . 120
Paprika Chips . . . . . . . . . . . . . . . . . . . . . 88
Poached Peaches
with Raspberry Sauce . . . . . . . . . . . . 132
Pork Saut with Green Olives . . . . . . 99
Provencal-style King Prawns . . . . . . 111
Ratatouille . . . . . . . . . . . . . . . . . . . . . . 119
R E C I PE I ND EX B Y C HAPT E R
138 | 139
Ingredient
Eggs
ActiFried Scrambled Tortilla . . . . . . . 78
Fruits
Apples
Apple and Pear Wedges
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Apple-Mango Crumble . . . . . . . . . . . 128
Apples, Hazelnuts and Popcorn . . . . 85
Cinnamon Apples . . . . . . . . . . . . . . . . . 51
Apricots
Apricots with Almonds . . . . . . . . . . . 127
Bananas
Banoffee Desserts . . . . . . . . . . . . . . . . 48
Crispy Banana and Chocolate Packets
with chocolate dipping sauce . . . . . . 82
Mangoes
Honeyed Pineapple and Mango . . 135
Peaches
Poached Peaches
with Raspberry Sauce . . . . . . . . . . . . 132
Pears
Apple and Pear Wedges
with Walnuts . . . . . . . . . . . . . . . . . . . . 131
Pineapple
Chicken with Pineapple . . . . . . . . . . 100
Honeyed Pineapple and Mango . . 135
Index
Pork
Chinese Pork . . . . . . . . . . . . . . . . . . . . . .
Pork Saut with Green Olives . . . . . .
Sausage and Bean Cassoulet . . . . . .
Sweet and Sour Pork Wraps . . . . . . .
Thai-style Pork Satay . . . . . . . . . . . . . .
Turkey
Turkey Breast with Three Peppers . .
62
99
77
47
96
70
Potatoes
ActiFried Scrambled Tortilla . . . . . . . 78
Almond chips . . . . . . . . . . . . . . . . . . . . . 31
Crispy Scalloped Potatoes . . . . . . . . . 35
Curry Chips . . . . . . . . . . . . . . . . . . . . . . . 54
New Potatoes with Garlic,
Sun-dried Tomatoes and Prawns . . 120
Paprika Chips . . . . . . . . . . . . . . . . . . . . . 88
Peanut Bacon Chips . . . . . . . . . . . . . . . 32
Potato Wedges
with Soured Cream & Chive Dip . . . 58
Real Homemade Chips . . . . . . . . . . . . 28
Saut Potatoes with Mushrooms . . 115
Tex-Mex Chips . . . . . . . . . . . . . . . . . . . . 57
Rice
Fried Rice with Prawns . . . . . . . . . . . . 81
Spanish-style ActiFried Tofu . . . . . . 112
Sun-Dried Tomato
and Spring Onion Risotto. . . . . . . . . 108
Vegetables
Mediterranean Vegetable Stir Fry . . 107
Mixed Mushrooms
with Garlic Crostini . . . . . . . . . . . . . . . 116
Ratatouille . . . . . . . . . . . . . . . . . . . . . . 119
Red Kidney Beans
with Tomato Sauce . . . . . . . . . . . . . . . 40
Saut Potatoes with Mushrooms . . 115
Spiced Root Vegetable Medley . . . 124
Sweet Potato Wedges . . . . . . . . . . . . . 44
I NG R ED IEN T I N D E X
140 | 141
My Recipes
M Y R ECIPE S
142 | 143
My Recipes
M Y R ECIPE S
144 | 145
My Recipes
M Y R ECIPE S
146 | 147
My Recipes
M Y R ECIPE S
148 | 149
My Recipes
M Y R ECIPE S
150 | 151
My Recipes
M Y R ECIPE S
152 | 153
My Recipes
M Y R ECIPE S
154 | 155
My Recipes
M Y R ECIPE S
156 | 157
My Recipes
M Y R ECIPE S
158 | 159
My Recipes
M Y R ECIPE S
160 | 161
Acknowledgements:
Doctor Peter Minrik
Professeur Doctor Osman Mftoglu