3

Don’t miss out Day after day, TEFAL’ Nutritious & Delicious range help you share culinary pleasure and a balanced diet by: enhancing and preserving the qualities of natural ingredients that are essential to your diet;

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

1505087374

limiting time spent on preparing meals

www.tefal.co.uk ISBN 978-34-0366-046

on your favourite fooDs

Don’t miss out

on your favourite foods

table of contents 6

tEFAL: nutritious & DELicious Editorial The incredible story of ACTIFRY The experts talk

12

thE goLDEn ruLEs oF nutrition Add variety to your food, nutritional intake, enjoyment Vary your seasonings

18

QuicK-stArt guiDE to ActiFry 2-in-1

20

rEcipEs Variety every single day Gourmet exceptions Essential recipes

66

ExAmpLEs oF bALAncED mEnus

70

cooKing timE

nutritious & DELicious innovating for your health

bringing you unique solutions

Good nutrition means having a varied and balanced diet...but not only that, as nutrition goes far beyond the ingredients you use. How these ingredients are cooked makes a real difference to their nutritional and sensory values (taste, texture, etc.). And because all appliances are not equal, TEFAL has developed a range of products dedicated to nutrition, for greater pleasure: ingenious utensils that preserve the nutritional integrity of food and fully bring out the flavour of the ingredients.

has been investing in research to create appliances with unique nutritional advantages, validated by scientific studies.

al editori rom

F A worD Ach thE co

ActiFry 2-in-1, for all, everyday!

informing you has always been with you in the kitchen, helping you to prepare your meals quickly, conveniently and enjoyably.

"Your ACTIFRY 2-in-1 is much more than a new kitchen utensil. And this book is much more than a simple recipe book: it is a gourmet guide for you to Eat a bit of everything. Miss out on nothing! Utensils in the TEFAL Nutritious & Delicious line preserve the nutritional values of ingredients, the flavours of the dishes and the pleasure of eating, all at the same time. They help you fight against disorders and deficiencies. With ACTIFRY 2-in-1, vary your nutritional intakes and your enjoyment without complicating your life: with the bowl and tray, you can cook the main dish and its accompaniment in one go. The menu is therefore balanced, quite naturally. With an array of recipes that suit your taste buds and your needs, you can enjoy a variety of foods: mundane and fun, downright indulgent, or more reasonable after an occasional binge without depriving yourself unnecessarily. To guide you on a day-to-day basis to discover and use your ACTIFRY 2-in-1, TEFAL has devised a genuine coaching programme: 2 weeks of complete and balanced menus, defined and validated by our nutrition experts based on a catalogue of international recipes. With ACTIFRY 2-in-1, you acquire the right rhythm for a long time: from the necessary Variety every single day to the inevitable Gourmet exceptions along with the Essential recipes, you will gently but firmly take control of your diet. You can go from one menu to the other in complete freedom with the assurance that you are eating a bit of everything, missing out on nothing. As a balanced diet is built over time, TEFAL has designed this new utensil so that nutrition becomes delicious in a very real sense, easy to follow and adopt, day after day. » Nathalie Hutter Lardeau - Nutritionist

6

thE incrEDibLE story oF aCtifry

ActiFry “made in tEFAL” For the last 150 years, Groupe TEFAL - Société d’Emboutissage de Bourgogne - has built up its history on constant innovation and the conquest of new markets. Making life easier for users across the world, bringing them new products and solutions, giving them joy and a sense of well-being - these are its missions. This blend of inventiveness, ambition and tenacity, as well as our attentiveness to consumers' needs, has made our Group the global leader in small domestic appliances. Our company, established in Burgundy from its inception, drew inspiration from the historical values of this famous French

region: widely appreciated gastronomy and a unique cultural heritage that have strongly influenced the lifestyle of its inhabitants. It is therefore not a coincidence that this region witnessed the birth of a revolutionary cooking method… Today, beyond simplifying your everyday life, we bring you moments of delicious delights and other pleasant experiences, thanks to products perfectly suited to wholesome and flavoursome cooking.

ActiFry, distinctly burgundian The idea of making potato chips with very little oil was conceived a long time ago. Our research work with French universities on the cooking process gave us a new perspective into this issue. This new knowledge helped us to precisely determine the role of oil in the cooking process and the exact parameters that we must take into

account to make chips crispy on the outside and tender inside. Once we had understood and mastered this process, we still had to transpose this know-how to a domestic appliance. It took no less than five generations of prototypes and a multitude of sensory tests to achieve the desired quality and results. Our research and our development work have enabled us to file four patent applications relating to this revolutionary method. More than 10 years of research between the original idea and mass production in January 2007. ACTIFRY, an achievement of teamwork, is today manufactured in the thousands every day in France, in the heart of the Burgundy region!

ActiFry the revolutionary product ACTIFRY needs only one spoonful of oil for 1.5 kg of genuine chips crispy on the outside and tender inside! In other words, less than 3 % fat to enjoy the taste of traditional home-made chips… By using the right oils full of natural goodness, cooking with ACTIFRY adds variety to our dishes and flavours. It is part of our Nutritious & Delicious line which combines cutting-edge technologies and all of TEFAL's know-how to enhance your enjoyment and health.

ActiFry the family appliance

ActiFry in media spotlight

ACTIFRY has travelled a lot and has created quite a sensation… After winning over more than 2 million consumers around the world, ACTIFRY could successfully adapt itself to their needs and desires to bring maximum satisfaction to their taste buds. Its "culinary" talent has become indisputable and every consumer will be able to appropriate this book containing wholesome recipes suited to all ages and tastes: delicious, fun recipes for children, easy and flavoursome recipes for teenagers and convenient and delicious recipes for the whole family. It is because health is everyone's concern that ACTIFRY has won over these well-informed families all around the world by combining nutritional qualities, the pleasure of good food and convenience.

Today, it is not only its customers, but also journalists from around the world who are coming to visit its place of birth… They want to understand what magic potion could concoct such an innovation ! To the extent that paparazzi are relentlessly snapping away at ACTIFRY during our demonstrations and tastings with families across the globe !

www.tefal.co.uk

ActiFry all set for greater heights And all this is only the beginning. ACTIFRY is only eager to enrich its recipe book with your help! So if your culinary skills can accompany ACTIFRY in its journey, feel free to visit the Nutritious & Delicious website to contribute your recipes.

9

The experts talk TURKEY

RUSSIA

SLOVAK REPUBLIC

GERMANY

Professor-Doctor

Doctor

Doctor

Doctor

OSMAN MÜFTÜOGLU

MARIANA TRIFONOVA

PETER MINÁRIK

JOHANNES M. PEIL

Endocrinologist

Nutritionist

Gastroenterologist

Manager of the Bad Nauheim sport clinic and president of the Institute for sports nutrition Vitamins, calories and fatty acids are all important factors in assessing the nutritional value of food. But they do not necessarily have a bearing on the pleasure of eating and the criteria we follow in our dietary choices everyday. The taste and how quickly and easily the

It is essential to know the right carbohydrates, the right proteins and the right fats, not to consume more calories than we need, and to opt for foods rich in antioxidants, vitamins, minerals and fibres. To sum up, "eating" is a magical word meaning more than simply consuming food; it means choosing a lifestyle that will impact your existence either negatively or positively.

For a wholesome and tasty diet, we must act on two levers when it comes to cooking: increase quality and decrease time. The Nutritious & Delicious range is the ultimate reference in this respect. As an expert user, I can affirm that it meets the requirements of dieticians. This combination is perfectly in line with the main principles of dietetics, which is not only a science of nutrition, but also a way of life that we must adopt.

One thing is clear: if we want to follow the rules for a healthy diet, it is not enough to focus only on choosing the right ingredients. How we prepare the meal is also of utmost importance. Thanks to ACTIFRY, our favourite dish can become healthy and delicious. This new appliance must be present in every modern kitchen and it will certainly delight all those who defend the cause of healthy eating. ACTIFRY is a new product, eagerly awaited in our gastronomic and culinary market.

food can be prepared are crucial elements when we select the products that are going to end up on our tables. ACTIFRY combines rapidity, health, taste and convenience. ACTIFRY transforms every kitchen into a place where good food and

FRANCE Doctor

CHRISTIAN RECCHIA Doctor of medicine, Nutritionist Eating is, above all, an act of togetherness and sharing, a moment of ever-renewed delight, but also a precious instant of wellbeing and good health. Eating well is a good way to grow better and age better. Thanks to the technical features of ACTIFRY, it is possible to eat chips and potatoes with low fat content, which is a valuable tool

to fight obesity and cardiovascular diseases. ACTIFRY can also be used to cook a number of other foods: vegetables, meat, fish, fruit. This recipe book is an impressive collection of delectable and diverse

good health meet for the benefit of the entire family. ACTIFRY makes it easier to follow the recommendations of doctors and nutritionists, namely, eating more nutrition-rich foods, with more vitamins and minerals per calorie. Without sacrificing the pleasure of eating. There is no need to give up our favourite dishes. Enjoyment with health, with taste as an added bonus.

dishes cooked in a revolutionary appliance ! The assortments have been chosen judiciously to give you maximum satisfaction in terms of both taste and nutrition. All the recipes have been meticulously created, taking into account the nutritional benefits of each ingredient, and their contribution to a balanced menu.

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thE goLDEn ruLEs of nutrition It is hard to follow the rules for a healthy diet on a daily basis. ACTIFRY 2-in-1 modifies just what is necessary in your eating habits, with enjoyment and delicious food.

VAriEty oF nutriEnts

Recipes incorporating a multitude of ingredients. 2-in-1 complete menus. Enjoying a variety of tastes means adding a variety of nutrients to your diet. Less fat, salt and sugar. More vegetables, cereals and starches. Legumes for a change. Fresh vegetables and fruits. Dairy products. Each food group must be included in your menu at least once a day. The first key to a balanced diet is variety.

right ingrEDiEnts

As consumers, we have become demanding about the quality of ingredients. Locavore, attentive to seasons, the freshness of food, its preservation. All the more reason to preserve the right nutrients after cooking.

hEALthy cooKing mEthoD

Moderate convection heat to cook and simmer in the bowl. Planchastyle cooking plate. The winning combination that preserves both nutrients and flavours.

right portion

Protective conviviality against gluttony? Sharing of the contents of ACTIFRY 2-in-1 fairly among the guests automatically adjusts the portions. A boost of proteins, on the tray or in the bowl, satisfies your appetite without the risk of overeating.

right rhythm

Having a balanced diet is adopting a rhythm and sticking to it over time. A delicate balancing act between the realities of everyday life, festive meals and moments when we can take the time to get back on track. ACTIFRY 2-in-1 helps you maintain the right tempo!

purE inDuLgEncE

Enjoy a reasonable amount of what you like: the golden rule is a balanced diet that lasts.

thE right DAiLy portion breakdown of daily intakes Carbohydrates: 50 Fats: 15

to 75 %

to 30 %

Proteins: 10

to 15 %

Be moderate without depriving yourself!

the 7 food groups

calorie breakdown between a day's meals 1/4 at breakfast 1/3 at lunch 1/3 at dinner and the remaining at snack time for young and old Dinner must be the lightest meal of the day!

Meat fish egg

animal proteins for building and repairing muscles (but also fatty acids).

Bread, cereals, starches, pulses

Fruit and vegetables

Dairy products

Fats

Drinks

Sweet treats

slow-digesting carbohydrates (but also vegetable proteins and fibres).

fibres for intestinal transit, vitamins, minerals and oligo-elements that regulate and protect.

calcium to grow and maintain your bone mass (but also proteins).

unsaturated fatty acids and saturated fatty acids for energy.

water, the only essential drink.

to be consumed for enjoyment, but with moderation.

Eat a variety of foods to stay fit ! 13

ADD VARIETY TOYOUR FOOD, NUTRIENTS, ENJOYMENT 1-Vary the ingredients ! 3-Vary the flavours ! It is high time we Monotony is your worst enemy. If Today's eaters have the mindset of reminded ouryou eat the same type of food day explorers filled with nostalgia for selves that we are in and day out, you will get fed up. good old traditional food. Dare to And you will only succumb to the put on your plate exotic flavours omnivores! To function well and achieve metabolic balance, your body needs a wide variety of daily nutritional intakes.

first temptation. The right formula : decrease quantity, enhance quality and increase the number of ingredients in every meal. Choose freely from the 7 food groups. No use getting bogged down in nutritional tables : the richer the mix of ingredients in your ACTIFRY 2-in-1 at every meal, the better your nutritional intakes will be!

2-Vary the nutrients !

Our food provides us with nutrients: the technical name for nutritional intakes. Each food has its special characteristics. Some, for instance, are very rich in a particular vitamin, a particular mineral, others in fibres, proteins, carbohydrates, etc. Only variety can guarantee us the necessary nutrients that our body combines together through metabolism.

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that will take you on a journey. But also flavours that bring back fond childhood memories. ACTIFRY 2-in1 freely revisits traditional recipes and adapts those from around the globe for a world tour of delectable flavours. Add variety! Your taste buds will never get bored and you will not succumb to quantity instead of appreciating quality!

4-Vary the recipes !

Balance means change. Among the countless number of tasty treats you can make in ACTIFRY 2-in-1, we have selected three categories : Variety every single day, Gourmet exceptions, Essential recipes. Adapt your recipes too to this new kitchen utensil, which requires little fat while preserving the rich variety of both flavours and nutrients!

5-Vary the menus !

2-week menu. 2 weeks of coaching with ACTIFRY 2-in-1. The time you need to bring balance back to your diet. A programme featuring a breakfast composed of a drink, a dairy product, a cereal and a fruit juice or stewed fruit; a lunch and dinner that must each provide 1/3 of the daily nutritional requirement. Menus that take into account the three major variations in your desires and your activities: they combine easy-to-make everyday recipes, gourmet recipes for exceptional meals, special catching-up recipes to bring back balance when we have lost it a little bit!

6-Vary the enjoyment !

Stop depriving yourself of what you really love: you will only give in to your worst cravings! Vary your nutritional intakes and menus that are more or less quick, gourmet or light according to the time of the day or year and to your professional or family life. We do not eat the same way every day, but we can use ACTIFRY 2-in-1 every day!

Why vary? • for the quality of your nutrition • to restore balance • for an enhanced feeling of fullness • for exoticism • to express your creativity • for the pleasure of taste

ACTIFRY 2-in-1, to make a real difference

VAry your seasoninGs! A minimum oF wELLchosEn FAts, A mAximum oF spicEs From ArounD thE worLD. sALt, pEppEr. rEcipEForALong-LAsting bALAncED DiEt.

Salt

Oil

VAry thE FAts

Preferably use vegetable fats which are rich in monounsaturated and polyunsaturated fatty acids, rather than animal fats which have a high saturated fatty acid content. Whether oil or butter, the amount of fat per 100 g will be almost the same. But the quality is not the same! Olive, sunflower, rapeseed, walnut, hazelnut, grape seed, but also almond, pistachio, pecan nut, etc. Use a variety of vegetable oils to benefit from a variety of essential fatty acids because your body cannot produce them by itself. We must get these essential fatty acids in our everyday diet from one spoonful of oil per day. The amount of oil used in ACTIFRY 2-in-1 is reduced to the minimum: one spoonful is sufficient to fry 1 kg of chips or season the food in the bowl.

LEss sALt, LEss sugAr !

16

To overcome your craving for salt and sugar, re-educate your palate. You can cleverly and artfully replace the excess salt and sugar in your diet with fresh herbs and condiments from around the world: Japanese mirin and nori algae, herbes de Provence, mustards of all kinds, English oyster sauces, Indian curries: go ahead and travel all across France and around the world to explore new gustatory treasures.

thE right Amount oF sALt!

A good move for both your health and your cooking. All the great chefs will confirm it: adding salt on the fly is the surest way to go wrong. And all the doctors know it: too much salt is bad for your health. Adding the right amount of salt is difficult! The new ACTIFRY 2-in-1 measuring spoon will help you add salt with precision: it contains 0.5 g of salt, that is, the right amount for 2 people per meal according to WHO recommendations. ACTIFRY 2-in-1 recipes are designed to serve 4 people: you therefore need 2 measures for the normal amount of salt, and only 1 if you want to cut down your salt intake even further. The assurance of the right amount of salt: good for your health.... and the flavour too!

rEDiscoVEr spicEs!

Their appetite-stimulating, invigorating, antioxidant and often digestive properties as well as their wide spectrum of flavours delight the palate with exotic aromas, even if the memory of them seems a bit distant…Their active principles are scientifically documented, particularly the presence of antioxidants. The quantities consumed are, however, too low to speak of any real vitamin, mineral or fibre intake.

turmEric, gingEr, sAFFron… Add flavour to all meats and fish, but also to vegetable sauces and stocks for cooking cereals and starches.

close-up on benefits: in small quantities, turmeric has significant antioxidant and anti-cancer properties. Ginger contains about forty antioxidant compounds. Cinnamon delivers the highest antioxidant potency per 100 g.

sEEDs oF DiLL, AnisE, mustArD, FEnugrEEK, coriAnDEr, cumin, sAVory or FEnnEL… Add flavour to soups and stocks, meat fillings, fish in tinfoil…

LAurEL, orEgAno, thymE, rosEmAry, mArjorAm, bAsiL, tArrAgon, sAgE, mint, pArsLEy, cApEr… Add flavour to bouquets garnis in sauces, pot-au-feu but also risotto, pasta, grills…

close-up on benefits: coriander and sage contain a significant quantity of antioxidants.

cArDAmom,cArAwAy,FEnugrEEK, nutmEg, cLoVEs, curry…

pEppEr, pApriKA, hArissA sAucE, chiLi, tAbAsco…

Add flavour to rice, cereals, stocks, sautéed meat and fish…

Add flavour to all dishes much better than salt and act as flavour enhancers.

close-up lose-up on benefits: cloves have digestive and anti-inflammatory properties.

close-up on benefits: pepper contains polyphenols, a powerful antioxidant.

QuiCK-start Guide to ActiFry 2-in-1 BOWL ALONE

BOWL & TRAY

(chips, vegetables, etc.)

• Put the chips in the bowl with the paddle. • Add oil using the spoon. • Close the lid.

TIPS

• Press the 0/I switch.

To save time, you can programme the time in decreasing order using the "-" button (60, 59, 58, ....)

• Adjust the cooking time with (for example: chips = 45 min). • Press to start the cooking process. • When the cooking is over, the timer will beep.

TRAY ALONE (meat, fish, etc.) • Put the tray in place with the paddle and the bowl below. • Put the ingredients on the tray (e.g. steaks) • Close the lid. • Press the 0/I switch.

• Adjust the cooking time with (for example: steaks = 7 min). • Press to start the cooking process. • When the cooking is over, the timer will beep.

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(steak/chips, salmon/vegetables, etc.)

Example of steaks/chips: total 45 min • Put the chips in the bowl with the paddle and without the tray. • Add oil using the spoon. • Close the lid. TIPS

• Press the 0/I switch.

• Adjust the total cooking time, i.e. 45 minutes, with • Press and select the type of food: X 1

.

To save time, you can programme the time in decreasing order using the "-" button (60, 59, 58, ....)

(e.g. for steak)

X 2 X 3 X 4

(7 min for steak). • Adjust the cooking time with • Press to start the cooking process. • The timer will beep after 38 minutes. • Open and add the tray with the steaks. • Close and press . • When the cooking is over, the timer will beep.

A c t i F r y 2-in-1 tips

• Add salt to your food with the back of the spoon to control the quantity added

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variety every single day Eating well means eating a variety of foods! You can vary everything: ideas, recipes, ingredients, nutrients. And this is good as this is the best way to organise a balanced diet on a daily basis.

With ActiFry 2-in-1, TEFAL has invented a product truly designed for diversity. This utensil, as convenient as it is appealing, is designed to reconcile lovers of chips and traditional delicacies with balance and nutrition. It cooks, simmers and browns to perfection with minimum fat. Cook a complete meal in one go. Everyday, make the most of the infinite variety of seasonal products you can simmer in the bowl to accompany meats or fish cooked on the tray, in a breeze.

The right portions and the right proportions to Eat a bit of everything, miss out on nothing!

ACTIFRY 2-in-1. The right gesture, the right utensil...for the right nutrition for all, at each meal.

Steak

ServeS 4

n: 15 min preparatio min cookinG: 50

and chipS inGredientS BoWL

Must have recipe

preparation rinse your chips and pat dry carefully.

1.2 kg potatoes peeled and cut into 13 mm x 13 mm chips 1 olive oil trAy

4 rump steaks (120 g) salt and pepper

cookinG put the chips in the bowl. add oil and season with salt and pepper. Close the lid. set the total cooking time to 45 min.

press

. The

icon will display.

adjust the cooking time to 8 min. press to start cooking.

434 kcal NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

22

39.1g 10.4 g 49.8g 0.06 g

When the timer beeps, add the tray with the seasoned steaks. Leave to cook for the remaining 10 minutes. for crispier chips, cook for another 2 to 3 minutes after removing the tray.

for more va r i e t y

Season your chips with paprika.

NutritioN Create this bistro classic in one go and enjoy it without feeling guilty thanks to these low-fat chips.

chicken drumStickS

ServeS 4

: 15 min preparation min cookinG: 50

Must have recipe

and chipS inGredientS BoWL

1.2 kg potatoes peeled and cut into 13 mm x 13 mm chips 1 olive oil trAy

8 chicken drumsticks salt and pepper

preparation rinse your chips and pat dry carefully.

cookinG put the chips in the bowl. add oil and season with salt and pepper. Close the lid. set the total cooking time to 50 min.

2 times. The icon will display. press adjust the cooking time to 20 min. press to start cooking.

548 kcal NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

24

31.6g 25.6 g 49.8g 0.12 g

When the timer beeps, add the tray with the seasoned chicken drumsticks. Leave to cook for the remaining 20 minutes. for crispier chips, cook for another 2 to 3 minutes after removing the tray.

for more va r i e t y

Season your chicken drumsticks with herbes de provence.

NutritioN Do away with knives and forks to get maximum e n j oy m e n t f ro m t h i s re c i p e , t h e p e r fe c t accompaniment to a green salad for a wellbalanced meal.

Salmon

ServeS 4

: 10 min preparation min cookinG: 30

courGetteS inGredientS BoWL

1.2 kg courgettes cut into round slices Chopped garlic ½ basil puree ½ olive oil trAy

4 salmon steaks (150 g) salt and pepper

Must have recipe

cookinG put the courgettes in the bowl. add the garlic, basil puree and oil. Close the lid. set the total cooking time to 30 min.

press 3 times. The icon will display. adjust the cooking time to 10 min. press to start cooking.

When the timer beeps, add the tray with the salmon. season with salt and pepper. Leave to cook for the remaining 10 minutes.

289 kcal NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

26

33.7g 12.8 g 10.7g 0.09 g

for more va r i e t y

Serve this dish with low-fat cream and dill.

NutritioN This colourful duo of Mediterranean flavours, ideal for a light meal, also provides a significant quantity of omega 3.

Scrambled eGGS with bacon inGredientS

ServeS 4

: 5 min preparation in cookinG: 10 m

preparation beat the eggs. season with salt and pepper.

BoWL

8 eggs salt and pepper

cookinG

trAy

4 slices of bacon

put the eggs in the bowl. Close the lid. set the total cooking time to 10 min.

press . The icon will display. adjust the cooking time, 4 min. press to start cooking.

203 kcal NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

28

18.6g 13.9 g 0.6g 0.39 g

When the timer beeps, add the tray with the bacon. Leave to cook for the remaining 4 minutes. To make your scrambled eggs creamier and more gourmet, add light cream once the eggs are cooked. 2 to 3

for more va r i e t y

Add chopped chives to the scrambled eggs.

NutritioN This brunch will shuttle you across the English Channel and give you a boost of good quality proteins as well.

Seafood brochetteS

ServeS 4

: 10 min preparation min cookinG: 30

cauliflower and leekS inGredientS BoWL

200 g leeks thinly sliced 600 g cauliflower 5 cl white wine 25 cl vegetable stock ½ turmeric ½ chopped lemon grass trAy

8 scallops 300 g cod, cut into pieces 12 mussels 4 prawns 1 bunch of grapes salt and pepper

preparation make brochettes by alternating scallops, cods, mussels, prawns and grapes.

cookinG place the leeks with the white wine, vegetable stock, turmeric and lemon grass in the bowl and cook for 5 min. add the cauliflower. Close the lid. set the total cooking time to 25 min.

press 3 times. The icon will display. adjust the cooking time to 5 min. press to start cooking.

173 kcal

When the timer beeps, add the tray with the seasoned brochettes. Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

30

25.5g 1.6 g 13.5g 0.19 g

for more va r i e t y

Replace the cauliflower with broccoli. Serve this dish with lemon fromage blanc sauce.

NutritioN Enjoy the ambience of a meal by the seaside with these low-calorie brochettes, rich in iodine and proteins.

Goat cheeSe criSpS criSpy courGetteS inGredientS BoWL

3 courgettes thinly sliced 10 cl vegetable stock 1 olive oil trAy

2 brick pastry sheets 120 g goat cheese log cut into slices 2 chopped pecan nuts 4 parsley leaves 1 egg yolk diluted with a little water salt and pepper

230 kcal

ServeS 4

: 20 min preparation min cookinG: 20

preparation Cut each brick pastry sheet into 2. brush both sides of the brick pastry sheets with egg yolk. place slices of goat cheese and parsley leaves at one end of the brick pastry sheets and fold into a triangle. brush with egg yolk again and sprinkle with chopped pecans.

cookinG put the courgettes in the bowl. add the oil and stock. Close the lid. set the total cooking time to 20 min.

press 2 times. The icon will display. adjust the cooking time to 4 min. press to start cooking.

When the timer beeps, add the tray with the goat cheese crisps. Leave to cook for the remaining 4 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

32

10.6g 17.2 g 10.8g 0.26 g

for more va r i e t y

Replace the goat cheese with camembert or pont-l’évêque cheese.

NutritioN Enjoy the rustic regional appeal of this samosa made in France even while you meet your calcium and fibre requirements.

hamburGer AND celery chipS inGredientS BoWL

800 g celeriac cut into chips 1 grape seed oil salt and pepper trAy

4 burgers 4 cheddar slices cut into strips ½ mustard 1 handful of rocket 4 toasted hamburger buns

470 kcal

ServeS 4

: 10 min preparation min cookinG: 46

preparation spread mustard on 8 hamburger bun halves. place cheddar slices on the burgers.

cookinG put the celery chips in the bowl. add oil and season with salt and pepper. Close the lid. set the total cooking time to 46 min.

. The icon will display. press adjust the cooking time to 6 min. press to start cooking.

When the timer beeps, add the tray with the burgers. Leave to cook for the remaining 6 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

34

34.5g 17.3 g 43.9g 0.65 g

for more va r i e t y

Replace the cheddar with mimolette cheese.

NutritioN Treat the young and the not-so-young alike with this hamburger rich in proteins and complex carbohydrates, served with stunningly crisp celery chips for fibres, vitamins and minerals.

fiSh AND chips inGredientS BoWL

1 kg firm potatoes cut into chips ½ peanut oil ½ curry salt and pepper trAy

4 pollock fillets (160 g) 2 beaten eggs 2 drops of Tabasco® 2 oat flakes salt and pepper

413 kcal

ServeS 4

: 20 min preparation min cookinG: 47

preparation Cut the fish fillets into fingers and brush them with eggs beaten with Tabasco®. roll them in oat flakes and keep them refrigerated until ready to cook.

cookinG put the chips in the bowl. add oil and season with salt and pepper. Close the lid. set the total cooking time to 47 min.

3 times. The icon will display. press adjust the cooking time to 7 min. press to start cooking.

When the timer beeps, add the tray with the fish fingers. Leave to cook for the remaining 7 minutes. add salt and pepper.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

36

41.3g 7.3 g 46.4g 0.25 g

for more va r i e t y

Replace the oat flakes with bread crumbs and the pollock with hake.

NutritioN Bring an "oh-so British" ambience to your table with this recipe, a must-eat in London, which also increases your fish intake.

veal fricaSSee

ServeS 4

and provencal tomatoeS inGredientS BoWL 500 g veal (neck) chopped into small chunks 4 chopped shallots 1 leek finely chopped 3 carrots finely chopped 35 cl vegetable stock olive oil ½ chopped basil 2 trAy 4 small tomatoes, cut in half 2 cloves of garlic, chopped chopped herbs (thyme, 4 savory, rosemary) chopped red onions 4 salt and pepper

277 kcal

: 10 min preparation in cookinG: 41 m

preparation mix the garlic with the herbs and chopped onion. Cover the half tomatoes with this mixture. season with salt and pepper.

cookinG put the veal in the bowl. add oil and season with salt and pepper. Close the lid. Leave to cook for 5 min. add the rest of the ingredients. set the total cooking time to 36 min.

. The icon will display. press adjust the cooking time to 6 min. press to start cooking.

When the timer beeps, add the tray with the tomatoes. Leave to cook for the remaining 6 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

38

30.6g 5.3 g 28.6g 0.21 g

for more va r i e t y

Add the lemon zests into the herb mixture. Thicken the sauce at the last moment with a spoonful of pesto.

NutritioN Tomatoes packed with lycopene, a powerful antioxidant, and protein-rich veal make this recipe a balanced dish to accompany starchy foods.

peacheS in Syrup and coconut macaroonS inGredientS

ServeS 4

: 10 min preparation min cookinG: 18

preparation

BoWL

beat the egg whites until frothy and add the coconut and agave nectar.

6 peaches cut into quarters 30 cl water 1 tbsp agave nectar 1 star anise 1 stick of cinnamon 1 vanilla pod 1 mint tea sachet

cookinG put water with the agave nectar, the spices and the mint tea sachet in the bowl. set the total cooking time to 18 min.

trAy

2 egg white ½ agave nectar 60 g grated coconut

187 kcal

4 times. The icon will display. press adjust the cooking time to 7 min. press to start cooking.

When the timer beeps, add the peaches in the bowl. put the baking parchment on the tray and place small heaps of batter over it. Leave to cook for the remaining 7 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

40

2.9g 9.7 g 25.5g 0.03 g

for more va r i e t y

Replace the peaches with oranges and agave nectar with honey.

NutritioN Finish off your meal with a hint of sweetness while topping up your vitamin intake.

gourmet exceptions Eating well means having it all! Indulgence is more than permitted: it is recommended. This is the exception that confirms the rule. When there is no pleasure in eating, having a good appetite means nothing and we no longer know whether we've had too much or not enough. Treating yourself, without feeling guilty, to a gourmet recipe, a festive menu, a lovely meal with family or friends, is the secret to lasting balance. With ActiFry 2-in-1, TEFAL has created a genuinely gourmet product. This utensil, as efficient as it is stunning, makes for a perfect marriage of flavour and nutrition...sheer delicious goodness. A tray to brown and cook to medium. A paddle and convection heat to bring down the calories of old recipes, to concoct new ones and amaze your guests with exotic or contemporary creations.

The right portions and the right proportions to Eat a bit of everything, miss out on nothing!

ACTIFRY 2-in-1. The right gesture, the right utensil...to delight everyone, at each meal.

Grilled veGetableS raw ham SprinG rollS inGredientS BoWL

2 courgettes cut into rounds 2 bell peppers cut into strips 1 red onion cut into quarters 1 can of artichoke hearts 1 olive oil ½ balsamic vinegar ½ chopped savory salt and pepper

ServeS 4

: 10 min preparation in cookinG: 31 m

preparation spread out the raw ham slices on the worktop. at one end of each slice, place the mozzarella and strawberry sticks and then the rocket, basil leaves and roll each ham slice to form spring rolls.

cookinG put the vegetables in the bowl. add the oil, vinegar and savory. season with salt and pepper. Close the lid. set the total cooking time to 31 min.

trAy

6 slices of raw ham ½ ball of mozzarella cut 6 strawberries cut into sticks 1 handful of rocket basil

329 kcal

press . The icon will display. adjust the cooking time to 5 min. press to start cooking.

When the timer beeps, add the tray with the ham spring rolls. Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

44

24.6g 16.8 g 23.8g 0.73 g

for more va r i e t y

Replace the strawberries with apricots. Use buffalo mozzarella, it is better.

NutritioN Reinvent the spring roll to stun your guests with this gourmet recipe packed with vitamins and minerals.

quinoa & courGetteS

ServeS 4

: 5 min preparation min cookinG: 40

duck breaSt inGredientS

preparation

BoWL

remove a part of the fat from the breast and cut it into 4 equal parts.

200 g quinoa 3 courgettes thinly sliced 2 red onions thinly sliced ½ hazelnut oil ¼ curry

cookinG

trAy

700 g duck breast savora ½ ½ cider vinegar salt and pepper

634 kcal

put the onions in the bowl. add the hazelnut oil and curry. Close the lid. Leave to cook for 5 min. add the courgettes, quinoa and 3 times its volume of boiling water. season with salt and pepper. set the total cooking time to 35 min.

press 2 times. The icon will display. adjust the cooking time to 5 min. press to start cooking.

When the timer beeps, add the tray with the breast steaks (the fat side). Leave to cook for the remaining 5 minutes. season with salt and pepper. deglaze by adding cider vinegar and then add savora.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

46

40.1g 31.5 g 48.6g 0.19 g

for more va r i e t y

Replace the quinoa with rice, the duck breast with chicken, Savora with wholegrain mustard.

NutritioN Quinoa, curry and Savora give a hint of exoticism to this dish, which provides you with proteins and fibres.

black blood puddinG GinGerbread

ServeS 4

: 10 min preparation min cookinG: 22

& Stewed pineapple inGredientS BoWL

2 small pineapples diced 10 cl rosé wine ½ 4 spices trAy

4 black puddings 1 mustard 2 slices of gingerbread coarsely chopped salt and pepper

preparation brush the blood puddings with mustard and roll them in the mixed gingerbread.

cookinG put the diced pineapples with the wine, salt, pepper and the 4 spices in the bowl. Close the lid. set the total cooking time to 22 min.

. The icon will display. press adjust the cooking time to 7 min. press to start cooking.

592 kcal

When the timer beeps, add the tray with the blood puddings. Leave to cook for the remaining 7 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

48

15.8g 39.8 g 42.1g 0.97 g

for more va r i e t y

Replace the pineapple with mango.

NutritioN Experience the magic of the Caribbean with this dish particularly rich in iron.

farfalle riSotto ScallopS inGredientS BoWL

250 g whole-wheat farfalle pasta 1 chopped red onion 75 cl vegetable stock ½ ricotta cheese 1 handful of chopped rocket ½ olive oil

ServeS 4

: 10 min preparation min cookinG: 27

cookinG put the farfalle pasta and onion in the bowl. add the olive oil. Close the lid. Leave to cook for 3 min. add the vegetable stock. season with salt and pepper. set the total cooking time to 24 min.

press 3 times. The icon will display. adjust the cooking time to 4 min. to start cooking. press

trAy

16 scallops salt and pepper 10 parmesan cheese shavings 16 basil leaves

When the timer beeps, add the ricotta cheese and rocket to the bowl. add the tray with the scallops. season with salt and pepper. Leave to cook for the remaining 4 minutes.

318 kcal NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

50

20.4g 3.8 g 53.9g 0.15 g

for more va r i e t y

Replace the farfalle pasta with macaroni and scallops with prawns.

NutritioN Fibres, proteins and complex carbohydrates: this is the winning trio of this risotto, revisited for a balanced gourmet recipe.

Stewed fiG

ServeS 4

chocolate criSpS inGredientS BoWL

10 fresh or frozen figs cut into pieces 1 brown sugar trAy

2 brick pastry sheets 4 rich dark chocolate bars ½ poppy seeds 1 egg yolk

: 15 min preparation min cookinG: 20

preparation dilute the egg yolk in a little water. Cut each brick pastry sheet into two. brush both sides of the brick pastry sheets with the egg yolk. place the chocolate bars at the end of the brick pastry sheets and fold back the edges to close the crisps properly. brush with egg yolk again and sprinkle with poppy seeds.

cookinG put the figs with the brown sugar in the bowl. set the total cooking time to 20 min.

press 4 times. The icon will display. adjust the cooking time to 5 min. press to start cooking.

222 kcal

When the timer beeps, add the tray with the chocolate crisps. Leave to cook for the remaining 5 minutes.

NutritioN iNFormAtioN pEr sErviNg

for more va r i e t y 52

Replace the figs with red berries and the dark chocolate with white chocolate.

NutritioN A harmony of crunchy and melt-in-the-mouth textures, this recipe will delight the gourmets at your table, while providing fibres.

eSSential recipes Eating wEll mEans bEing modEratE!

The key is to stay in control. anticipate or correct overindulgence. Control the portions. reduce fat, sugar and salt. diversify your nutrient intakes and flavours. preserve the nutrients when cooking. it is much easier to apply the golden rules of nutrition when the utensil does a part of the job for you! With ActiFry 2-in-1, tEFAL has designed a genuinely nutritional product. This utensil, as compact as it is innovative, is designed to meet most of your needs. Our team of dieticians have selected, measured and validated balanced recipes to get you back on track. A series of 2-week menus, concocted and calibrated, will help you stay in control of your diet and your intakes, while enjoying your food.

The righT porTions and The righT proporTions To EAT A BIT OF EvERyThIng, MISS OuT On nOThIng!

ActiFry 2-in-1. The right gesture, the right utensil...for the right nutrition, at each meal.

fennel

ServeS 4

Salmon, dill and lemon inGredientS BoWL

4 fennels thinly sliced 2 shallots finely chopped 300 ml vegetable stock trAy

4 salmon fillets (160 g) Zest and juice of a lemon ½ chopped dill soy sauce ½ salt and pepper

359 kcal

: 5 min preparation min cookinG: 25

preparation place the salmon fillets in a freezer bag with the soy sauce, lemon zests and juice, dill and stir well so that the salmon soaks up all the flavours.

cookinG put the fennel and shallots with the vegetable stock in the bowl. Close the lid. set the total cooking time to 25 min.

3 times. The icon will display. press adjust the cooking time to 5 min. press to start cooking.

When the timer beeps, add the tray with the drained salmon fillets. Leave to cook for the remaining 5 minutes. add salt and pepper.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

56

37.7g 17.9 g 13.2g 0.2 g

for more va r i e t y

Replace the fennel with leeks. Dress up this dish with a sauce made with fromage blanc, dill and Savora.

NutritioN The aniseed flavour of the fennel blends harmoniously with the tenderness of the salmon and sourness of the lemon for a recipe rich in omega-3.

half-baked Salmon and beet chutney inGredientS BoWL

200 g cooked beet, finely diced 1 red onion finely chopped 75 g chopped prunes ½ raspberry vinegar ½ mustard and anise seeds ½ honey olive oil ½ 3 orange juice

ServeS 4

: 5 min preparation min cookinG: 24

preparation roll the salmon fingers in sesame seeds and refrigerate them until ready to cook.

cookinG roast the mustard and anise seeds with olive oil in the bowl for 2 min. add the rest of the ingredients. season with salt and pepper. set the total cooking time to 22 min.

trAy

500 g salmon fillets cut into fingers 2 sesame

360 kcal

press 3 times. The icon will display. adjust the cooking time to 2 min. press to start cooking.

When the timer beeps, add the tray with the seasoned salmon fingers. Leave to cook for the remaining 2 minutes.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

58

27.4g 18.4 g 21.3g 0.12 g

for more va r i e t y

Replace the sesame seeds with poppy seeds and mustard seeds with chopped fresh ginger.

NutritioN The original taste of beet chutney to dress up a perfectly cooked salmon makes this recipe rich in omega-3 a feast for your taste buds.

veal piccata,

carrotS and oranGeS inGredientS BoWL

800 g carrots thinly sliced Zest and juice of an orange ½ cumin 15 cl water trAy

4 thin veal cutlets 2 fromage frais 4 apricots cut into strips 4 sage leaves chopped salt and pepper

218 kcal

ServeS 4

: 10 min preparation min cookinG: 22

preparation spread out the veal cutlets on the worktop and then top them with fromage frais. Cover with apricot strips and sage. roll each cutlet tightly and string them.

cookinG put the carrots, orange juice and zest, cumin and water in the bowl. Close the lid. set the total cooking time to 22 min.

. The icon will display. press adjust the cooking time to 7 min. press to start cooking.

When the timer beeps, add the tray with the veal rolls. Leave to cook for the remaining 7 minutes. add salt and pepper.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

60

23g 3.2 g 25g 0.23 g

for more va r i e t y

Replace the veal with chicken and fromage frais with feta cheese.

NutritioN Sweet and savoury flavours blend harmoniously in this dish rich in beta carotene, a powerful antioxidant.

Seafood Sauerkraut inGredientS BoWL

800 g sauerkraut cabbage 5 cl white wine 1 juniper berries trAy

4 hake fillets 4 prawns 1 lemon cut into round slices dill 1 salt and pepper

181 kcal

ServeS 4

: 5 min preparation in cookinG: 16 m

preparation spread out the hake fillets. Top them with a round slice of lemon and dill. Then roll and skewer with a toothpick. refrigerate until ready to cook.

cookinG put the sauerkraut cabbage with the white wine and juniper berries in the bowl. Close the lid. set the total cooking time to 16 min.

3 times. The icon will display. press adjust the cooking time to 6 min. press to start cooking.

When the timer beeps, add the tray with the hake rolls and prawns. Leave to cook for the remaining 6 minutes. add salt and pepper.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

62

29.2g 2.1 g 9g 0.81 g

for more va r i e t y

Add the carrot strips to the cabbage. Serve with dish with fromage blanc / lemon sauce.

NutritioN This seafood sauerkraut brings a whiff of fresh sea air to your table while providing you with fibres, protein and just a little fat.

mackerel,

ServeS 4

Stewed tomatoeS, cucumber and kiwi inGredientS

: 5 min preparation min cookinG: 23

preparation spread horseradish on the mackerel fillets.

BoWL

5 tomatoes diced ½ chopped mint trAy

4 mackerel fillets ½ horseradish Juice of 1 lemon 1 small cucumber cut into ribbons 1 kiwi cut into strips salt and pepper

185 kcal

cookinG put the tomatoes with the mint in the bowl. Close the lid. set the total cooking time to 23 min.

3 times. The icon will display. press adjust the cooking time to 3 min. press to start cooking.

When the timer beeps, add the tray with the mackerel fillets. Leave to cook for the remaining 3 minutes. add salt and pepper. serve with the cucumber and kiwi and drizzle with lemon juice.

NutritioN iNFormAtioN pEr sErviNg

proteins: fat: Carbohydrates: sodium:

64

17.8g 6.6 g 15.1g 0.85 g

for more va r i e t y

Replace the tomatoes with bell peppers. Enjoy this entree both warm and cold.

NutritioN A tantalizing blend of flavours, this entree helps cover your nutritional requirements in terms of antioxidants, fibres and vitamin C.

Friday

exaMples oF balanced Menus

lunch 200 g tabbouleh

nutrition tiP VitaMin C: wHat iS iMPortant iS tHe doSe!

Veal fricassée and Provencal tomatoes 1 tbsp oil

Week -1-

60 g whole-grain bread 30 g emmental cheese 1 seasonal fruit

dinner 100 g cabbage salad

Monday

Tuesday

lunch

lunch

Onion soup

Omelette with bacon

100 g fromage blanc

Salmon and courgettes

200 g sliced vegetables

1 stewed fruit

1 tbsp oil

60 g wild rice (uncooked)

100 g whole-grain pasta (uncooked)

1 tbsp oil

1 yoghurt pot

100 g fromage blanc 1 seasonal fruit

1 fruit salad

dinner 100 g beet

Hamburger and celery chips 1 tbsp oil 30 g gouda cheese 60 g whole-wheat bread

Farfalle risotto with scallops and rocket salad 1 tbsp oil

saTurday

sunday

lunch

lunch Tomato salad (150 g)

60 g rocket salad

Mackerel, cucumber, stewed tomato and kiwi

Seafood sauerkraut

150 g potatoes

1 tbsp oil

1 tbsp oil

1 flavoured yoghurt

1 plain yoghurt

Peaches in syrup

1 fruit salad

60 g whole-wheat bread

dinner

Stewed fig and rich dark chocolate rolls

Red beet cream soup

dinner

dinner

1 cooked apple

Wednesday lunch

breakFasT 2 options to choose from

lunch

Braised ham and flageolets 1 tbsp oil

100 g raw vegetable salad

1 fromage blanc

100 g fromage blanc

250 g vegetable flan and diced white ham

1 stewed fruit

1 tbsp oil

+ 10 g sugar

40 g bread

60 g bread

3 slices of bread

1 tbsp oil

100 g fromage blanc

1 seasonal fruit 10 g butter

Verrine of pineapple, coconut and pineapple chips

1 seasonal fruit

100 g endive salad

Chicken drumsticks with chips

dinner Grilled vegetables, raw ham spring rolls, mozzarella, rocket salad and strawberries 100 g pork roast with prunes 180 g fresh tagliatelle pasta 1 slice of watermelon

66

Thursday

Hot drink without sugar

100 g rump steak 200 g snap beans and diced carrots 1 tbsp oil 30 g comté cheese

Lamb's lettuce salad (100 g) Mussels with white wine and potato galette 1 tbsp oil 2 petits-suisses 1 stewed fruit

dinner

100 g fromage blanc

Seafood brochettes, cauliflower and leeks

+ 10 g sugar

60 g quinoa (uncooked)

1 pastry (croissant, brioche, etc.)

1 tbsp oil

1 stewed fruit without added sugar

1 yoghurt pot

Hot drink without sugar

1 seasonal fruit

67

Thursday

exaMples oF balanced Menus

lunch Veal piccata, carrots and oranges 60 g whole-wheat semolina (uncooked)

Week - 2 -

1 tbsp oil 1 yoghurt pot 1 fruit

dinner Cucumber salad (100 g)

Monday

Tuesday

1 egg

lunch

lunch

1 tbsp oil

Endive salad (100 g)

100 g coleslaw salad

Steak and chips

Chicken cutlet and tagliatelle pasta

1 tbsp oil

1 tbsp oil

100 g fromage blanc

2 petits-suisses

1 seasonal fruit

1 stewed fruit without added sugar

sunday

dinner

dinner

lunch

100 g mixed green salad

2 slices of smoked salmon

Grated carrots (100 g)

Piperade and ham

200 g courgettes with parsley

Fish and chips

1 tbsp oil

1 tbsp oil

1 tbsp oil

40 g bread

40 g bread

2 petits-suisses with fruits

1 yoghurt pot

Peaches in syrup and coconut macaroons

dinner

Fruit salad

Wednesday

200 g spinach 60 g whole-wheat bread 30 g bleu de bresse cheese Stewed pears

Scrambled eggs with bacon

Friday

saTurday

lunch

lunch

Shredded turkey

100 g rocket salad

250 ml milk

200 g white button mushrooms with parsley

Quinoa & courgettes, duck breast

40 g bread

40 g cereals

1 tbsp oil

1 tbsp oil

30 g beaufort cheese

30 g dry fruits (raisins, apricots, etc.)

30 g bread

1 portion of clafoutis

1 seasonal fruit

Hot drink without sugar

lunch Black blood pudding, gingerbread & stewed pineapple 1 tbsp oil

breakFasT 2 options to choose from

dinner Rice salad with vegetables (150 g)

250 ml milk

Mackerel, stewed tomato, cucumber and kiwi 1 tbsp oil 2 petits-suisses 1 fruit salad

68

1 yoghurt pot 1 seasonal fruit

dinner

200 g potato gratin with cheese 150 g aubergine 1 tbsp oil 1 seasonal fruit

dinner Fennel salmon, dill and lemon 60 g brown rice (uncooked)

Lamb's lettuce salad with walnuts

1 tbsp oil

45 g cereals

Goat cheese crisps, crispy courgettes

100 g fromage blanc

1 stewed fruit without added sugar

1 semolina pudding

1 seasonal fruit

Hot drink without sugar

69

spoon = actifry ctifry spoon

g cookin TiMe

Fish - shellFish Breaded scampi Prawns Jumbo king prawns

poTaToes

Chips standard size 10 mm x 10 mm

Fresh

Traditional chips

Frozen

QUANTITY 1,500 g 1,250 g 1,000 g 750 g 500 g 250 g 1,200 g 750 g

INGREDIENTS TO ADD 1 spoonful oil 1 spoonful oil ¾ spoonful oil ½ spoonful oil 1 /3 spoonful oil 1 /5 spoonful oil none none

COOKING TIME 41-43 minutes 38-40 min 35-37 minutes 30-32 minutes 24-26 minutes 20-22 minutes 36-38 minutes 24-26 minutes

Ratatouille Pan-fried pasta with fish Country-style sauté Savoy-style sauté Pasta carbonara Paella Cantonese rice Chili con carne

TYPE

QUANTITY

INGREDIENTS TO ADD

COOKING TIME

Fresh, in slices Fresh, in slices Fresh, in quarters Fresh, in quarters Fresh, in rings

1,200 g 1,000 g 1,000 g 1,000 g 750 g

1 spoonful oil + 15 cl water 1 spoonful oil + 25 cl water 1 spoonful oil 1 spoonful oil 1 spoonful oil

30 minutes 25 minutes 20 minutes 20 minutes 30 minutes

Apples Pears Pineapple

MeaT - poulTry Chicken nuggets Chicken drumsticks Chicken breasts Spring rolls Stuffed veal cutlets Pork chops Minced meat

70

Meatballs Sausages

COOKING TIME

none none none

12-14 minutes 8-10 minutes 9-11 minutes

QUANTITY 1,200 g 1,200 g 9 9 pieces (about 1,200 g) 12 small 9 6 900 g 600 g 1,200 g 8 – 10 (pricked)

INGREDIENTS TO ADD none none none none 1 spoonful oil 1 spoonful oil 1 spoonful oil 1 spoonful oil 1 spoonful oil 1 spoonful oil none

COOKING TIME 18-20 minutes 18-20 minutes 25-30 minutes 22-25 minutes 10-12 minutes 22-25 minutes 18-20 minutes 13-15 minutes 13-15 minutes 18-20 minutes 10-12 minutes

TYPE

QUANTITY

INGREDIENTS TO ADD

COOKING TIME

Frozen Frozen Frozen Frozen Frozen Frozen Frozen Frozen

1,000 g 1,000 g 1,000 g 1,000 g 1,000 g 1,000 g 1,000 g 1,000 g

none none none none none none none none

25-30 minutes 20-22 minutes 25-30 minutes 20-25 minutes 18-20 minutes 18-20 minutes 18-20 minutes 15-20 minutes

TYPE Cut in slices Wrapped in tinfoil Cut into halves Cut into pieces Cut into pieces

QUANTITY 700 g (7 bananas) 3 bananas 5 1,500 g 2

INGREDIENTS TO ADD 1 s.ful oil + 1 s.ful brown sugar none 1 s.ful oil + 2 s.fuls sugar 2 spoonfuls sugar 2 spoonfuls sugar

COOKING TIME 4-6 minutes 15-17 minutes 10-12 minutes 10-12 minutes 15-17 minutes

cooking in boWl + Tray cooking TiMes FOOD IN BOWL

TYPE Fresh Frozen Fresh Fresh Fresh Fresh Fresh Fresh Frozen Frozen Fresh

INGREDIENTS TO ADD

500 g 600 g 450 g

desserTs Bananas

VegeTables Courgettes Bell peppers Mushrooms Tomatoes Onions

QUANTITY

Frozen Cooked Frozen

Frozen Foods

cooking in boWl alone TYPE

TYPE

Potatoes

Courgettes

Chips

Figs

QUANTITY IN BOWL 1,250 g 1,000 g 750 g 250 g 1,000 g 750 g 500 g 250 g 1,250 g 1,000 g 750 g 250 g

TOTAL TIME 45 min 35 min 30 min 25 min 30 min 25 min 20 min 18 min 50 min 45 min 40 min 33 min

10

20

FOOD IN TRAY Burger

Salmon

Chicken drumsticks

Chocolate crisps

QUANTITY IN TRAY 4 4 3 1 4 3 2 1 5 4 3 1

TRAY TIME 7 min 7 min 6 min 5 min 10 min 10 min 8 min 7 min 18 min 16 min 16 min 15 min

4

5

71

Acknowledgements Dr. Peter Minárik Professor Dr. Osman Müftüoglu Dr. Johannes M. Peil Dr. Christian Recchia Dr. Marianna Trifonova Nathalie Hutter Lardeau

SA SEB - 21261 SELONGEY CEDEX RCS B 302 412 226 All rights reserved

recipes Chloé Baeyaert

Nutritional literature Atlantic Santé

Graphic design and layout Agence Noirnoisette

Photo credits Inmagine - Getty image - Matton - Fotolia - Studio B

Production Imprimerie des 3 Rivières

72