Useful table

  Here is a list I created with a few food items and their saturated fat content. On the left, I put food I eat but need to monitor and on the right I listed food that I don’t eat (mostly as a reminder).  I find it useful. YES but be aware Saturated fat, in gram YES but be aware Saturated fat, in gram 1 tbsp olive oil 1.9 100 gr tuna in oil 1.09 100 gr small olives 1.4 100 gr tuna in water 0.67 1 avocado 4.3 1 tuna steak baked 1.21 100 gr walnuts 6 1 tuna steak, steamed 0.44 100 gr almonds 3.7 100 gr soy yoghurt 0.26 1 cup almonds 5 100 gr sushi 0.09 100 gr cashew nuts 8 100 gr pumpernickel bread 0.4 100 gr peanuts, dry roasted 7 100 gr white bread 0.7 100 gr pistachio nuts 6 1 cup sorbet 0 100 gr flaxseed 3.7 1 cup soy milk 0.5 100 gr chia seed 3.3 1 cup unsweetened almond milk 0.28 100 gr pumpkin seeds 9 100 gr tofu 0.7 100 gr sesame seeds 7 100 gr tempeh 2.2 100 gr dried sunflower seeds 4.5 NO!!! 100 gr salmon 2.5 100 gr coconut milk 21 100 gr snapper 0.4 1 tbsp coconut milk 3.2 100 gr mackerel fillet, cooked with dry heat 4.2 1 biscuit 2.6 100 gr farmed salmon, cooked with dry heat 4.2 1 bar dark chocolate 30 100 gr smoked salmon 0.9 100 gr dark chocolate 19 100 gr smoked trout 2.1 100 gr ice cream 7 100 gr seabass, cooked with dry heat 0.6 ½ cup...
Apple & Berries Crumble

Apple & Berries Crumble

This is THE dessert recipe that helped me stay on the diet! It’s based on the Mini Grain Free Apple Crumbles from Deliciously Ela (see link below). I just added a few more items. I can’t remember how many times I have prepared this recipe and it has always been a success. I serve it with Alpro Vanilla Soya dessert. For one person: 1 red apple A small handful of red berries (I use frozen ones) 1/3 a cup of almonds 2 tablespoons of walnuts 5 dates 1 tablespoon of pumpkin seeds 1/2 tablespoon of chia seeds 3 teaspoons of cinnamon 2 or 3 teaspoons of agave syrup or honey Peel the apple and cut into chunks. Place it apple in a sauce pan with a bit of a boiling water (just to cover the bottom of the pan). Add 1 teaspoon of cinnamon. Put the lid on and boil for 10-15 minutes, until the apple pieces are really soft. Then drain the water. In the meantime, in a separate pan, put the frozen berries with some water and heat it up so the berries are not longer frozen. Remove from the heat, drain the water and add a bit of agave syrup if you have a sweet tooth. While the apple and berries cook, place the almonds, walnuts and pumpkin seeds into a food processor. Blend for a 40 seconds (I use a Vitamix so it goes really fast) or until they break down. I like to leave some chunks in it. Cut the dates in tiny pieces and add them, together with the agave syrup, the remaining...
Olympia Muesli Bars

Olympia Muesli Bars

Ingredients 150 g Prunes 100 g Pumpkin seeds 100 g Hazelnuts 250 g Dried figs 80 g Raisins 100 g Sunflower seeds 300 g Flour (white or spelt) 300 g Oat flakes 4 Apples (preferably granny smith) 500 ml Water 5 spoons olive oil 1 teaspoon salt 5 spoons agave or honey 4 teaspoons cinnamon Preparation Cut the prunes, pumpkin seeds, hazelnuts, dried figs, raisins and sunflower seeds in small pieces. Grate the apples. Mix all the ingredients together. Line a baking sheet with baking paper and spread the mixture on it. Place in the preheated oven (200 °C) for about 40 minutes. Cut out the muesli bars when the mixture is still warm and leave them to cool on a tray. You can freeze the bars if there are too many but we always manage to eat them all 😉 They are great for when you travel. Check our post about Traveling with MS for more tips : Traveling with...
Semolina Pancakes – Merci Sandrine!

Semolina Pancakes – Merci Sandrine!

Serves 4-6 – 375g fine semolina – 7g dried yeast – 2 tsp baking powder – 2 tbsp caster sugar – 1 tbsp plain flour – 1 tsp salt Add the semolina, dried yeast, baking powder, caster sugar, plain flour and salt to a food processor. Add in 750ml of lukewarm water and whizz to a smooth batter. Pour the batter into a bowl, cover and set aside in a warm place for 45 minutes or until batter doubles in size and becomes frothy. Place a large frying pan over medium high heat. Add a scant ladle full of the batter to the pan and cook for 2 minutes until little bubbles appear on the surface. Flip and cook on the other side until golden brown. Remove from the pan and repeat the process with the remaining batter. Arrange 2-3 pancakes per person on a plate and top with fruit and soy yoghurt or whatever you want. Bon appétit....
French Buckwheat “Galettes”

French Buckwheat “Galettes”

Ingredients: – 300 gr buckwheat flour – 75 g cold water – salt – 1 teaspoon Orgran No Egg in 2 tablespoon of water (optional) – A very good non stick frying pan, preferably a special crepe pan For the filling: – smoked salmon, salad, avocado, sundried tomatoes… Preparation: Mix the buckwheat and salt, and slowly add the water. I like to use a wooden spoon and mix slowly to avoid lumps and then whisk it. If you use Orgran No Egg, add it as well. It will thicken a little bit the mix but unfortunately it won’t give the nice golden colour that eggs give. To make the galette, heat up the pan and pour a ladleful of mix, making sure it covers the base of the pan evenly. To turn over, gently detach the border of the galette first and then slide a spatula underneath and flip it over. In France, traditionally, you would hold a coin in the left hand and flip the crepe over in the air with the right hand to make sure you have money the all year around. Without oil in the mix, it is quite a challenge. But why not give it a try? For the filling, you can use whatever you like. I love galettes with smoked salmon, avocado, green salad and a strong vinaigrette. But it is also yummie with vegan cheese, olives… Just whatever you fancy. And for the sweet tooth, try sprinkling the galette with sugar and lemon juice. Bon appetit.            ...
Thai fragrant salmon with pak choi

Thai fragrant salmon with pak choi

Ingredients (for 4): – 1 bunch coriander, washed – 12 mint leaves, washed – 1 tsp salt – 3 cloves garlic, crushed (for the marinade) – 1 clove garlic thinly sliced (for the pak choi) – 2 green chillies, seeds removed – 2 red chillies, seeds removed – 3 tbsp fresh lime juice – 1 tbsp fish sauce – 2 tbsp caster sugar – 2 tsp peeled and chopped ginger (I added a bit more because i love ginger!) – 4 salmon fillets – 450 gr pak choi – 1 tbsp sesame oil – 85 gr spring onions, finely sliced – salt and freshly ground pepper – 1 tbsp soy sauce – Udon noodles – sesame seeds Preparation 1. In a food processor, blend together the coriander leaves and mint leaves, salt, garlic and green chillies to make a paste. 2. Add the lime juice, fish sauce, one tablespoon of the caster sugar and one teaspoon (or more) of the ginger/ Process until smooth. Combine with the salmon into a bowl and marinate for 20 minutes. 3. RELAX while the fish marinates (I love this bit too!) Maybe do some yoga, breathing exercise, meditation!!! 4. Ready? Steam the fish for 6-8 minutes. To do so, you can either place the bowl with the marinated salmon in the top half of the steamer or place the salmon in aluminium folio making 4 individual parcels and then place them in the steamer. 5. Boil salted water for the udon noodles. Put the noodles in the water and cook for 7 minutes (they should be eaten as soon as cooked so timing...