Autumn 1 Week menu - www.montignac.

com
Breakfast type Monday Carb Tuesday Carb Wednesday Thursday Carb Friday Carb Saturday Carb Sunday Protein fat

Montignac sugar free jam Montignac sugar free jam 2-3 slices Montignac integral bread Fresh or dried figs Montignac oat flakes (3050g) Montignac sugar free jam Montignac oat flakes (3050g) Soya milk Fat free yoghurt Blackberries Sugar free cottage cheese Pear Fat free milk Fat free yoghurt

2-3 slices toasted Montignac muesli Montignac integral bread Montignac sugar free jam Montignac sugar free jam Blackberries Kiwi Fat free milk Thin layer of nonhydrogenated Fat free yoghurt margarine(only with Montignac bread 35)

2-3 slices toasted Apple Montignac integral bread Bacon Montignac sugar free jam Eggs Grapes 10 almonds Fat free yoghurt

Lunch type

Plain soya yoghurt Decaf coffee or light Decaf coffee or light Decaf coffee or light Decaf coffee or light Decaf coffee or light Decaf coffee or light Decaf coffee or light Arabica, chicory, (herbal) Arabica, chicory, (herbal) Arabica, chicory, (herbal) Arabica, chicory, (herbal) Arabica, chicory, (herbal) Arabica, chicory, (herbal) Arabica, chicory, (herbal) tea, soya milk/fat free milk tea, soya milk/fat free milk tea, soya milk/fat free milk tea, soya milk/fat free milk tea, soya milk/fat free milk tea, soya milk/fat free milk tea, soya milk/fat free milk Friday Saturday Sunday Monday Tuesday Wednesday Thursday
Protein fat Protein fat Protein fat Protein fat Protein fat Protein fat Protein fat

Baked cabbage Rib steak (remove the visible fat) Montignac green lentils with parsley and garlic Baked apple

Green salad with vinaigrette Red cabbage salad (olive oil) Omelet with wild Veal scallops mushrooms Chard stalk with fried onions 20-30g melted Montignac chocolate (70%) on baked pear Tuesday
Carb / Protein fat light

Mushrooms salad Roasted chicken Ratatouille

Radish with salt Montignac quinoa with diced turkey and curry sauce 2 fresh figs

Chicory salad with vinaigrette (olive oil) Baked fish and tomatoes Grilled pear (recipe 5)

Artichoke with vinaigrette Pheasant with cooked sauerkraut (recipe 6) Chocolate mousse made with 70% Montignac chocolate

Spinach Crme brle (recipe 4) Cheese

Diner type

Monday
Carb / Protein fat light

Wednesday
Carb / Protein fat light

Thursday
Carb / Protein fat light

Friday Protein fat

Saturday Carb / Protein fat light

Sunday Carb

Salmon steak Courgettes with fromage Vegetable soup frais stuffing (recipe 2) Cod on a bed of Montignac Peppers stew Apple pure lentils (recipe 3) Kiwi Salad of Jerusalem Blackberries & raspberries artichoke salad sweetened with fructose 1 persimmon Montignac products available online on www.montignac-shop.com Those with a sensitive stomach should eat fresh fruits away from meals (2/3 hours before or after

Montignac very low GI spaghetti with tuna and artichokes (recipe 1)

Sea bream with green beans Roasted eggplants (no fat) Mushroom soup (no fat) Berries Montignac very low GI Montignac Basmati rice tagliatelle with Montignac with Montignac tomato tomato sauce sauce Poached pear Pear in wine (recipe 7)

Autumn 1 Week menu - www.montignac.com

Montignac shopping list 1 Montignac fructose 1 Montignac sugar free jam 1 Montignac integral bread 1 1 Montignac tomato sauce 1 Montignac oat flakes 1 1 Montignac quinoa 1 1 Montignac green lentils 1 1 Montignac muesli 1 Montignac very low GI spaghetti 1 Montignac very low GI tagliatelle 2 Montignac Basmati rice 1 Montignac chocolate (70%) Quantity for 1 person 25 30 g max 3 4 cuillres caf 2-3 tranches 80 g 30-50 g 80 120 g 80 120 g 30-50 g 100150 g poids sec, (cuisson 5 minutes) 100150 g poids sec, (cuisson 5 minutes) 80 - 120 g 20 - 30g

Autumn 1 Week menu - www.montignac.com

Ingredients for recipes
Recipe 1 Low GI spaghetti with tuna and artichoke Grated zest and juice of 2 lemons 100ml (3 fl oz) olive oil Pinch of salt 400g (14oz) low GI Montignac spaghetti 300g (10 oz) canned tuna drained in a colander 200g (7oz) canned artichoke hearts, drained, squeezed and quartered 60-70g (2-2 oz) sun-dried tomatoes, shredded 15 black olives, pitted 60g (2oz) capers (rinsed and squeezed if in brine) 60g (2oz) fresh flat-leaf parsley, chopped Recipe 3 Cod on a bed of Montignac lentils 100g (3 oz) Montignac green lentils, cooked 12 cherry tomatoes Good-quality olive oil 8 thin slices pancetta 4 cod fillets, skin on, about 120g (4oz) each Small knob of butter Juice of lemon 100g (3 oz) fresh spinach Pinch of ground nutmeg Fresh tomato sauce 1 onion, chopped 3 celery sticks 2 tsp olive oil 500g (1 lb 2 oz) ripe tomatoes, chopped 2 tbsp each chopped fresh basil and tarragon 250g (8 oz) canned peeled tomatoes, drained Juice of 1 lemon 50 ml (2fl oz) white wine Vinegar Recipe 4 Crme brle 6 egg yolks 50g fructose 2 teaspoons vanilla essence 120ml full cream milk 200g thick crme frache Recipe 5 Grilled pear Zabaglione 8 good-sized pears 3 oz (100g) fructose 5 egg yolks Juice of 1 orange 1 teaspoon vanilla extract 1 tablespoon rum Mint leaves Recipe 7 Pear in wine 4 to 6 pears according to size 25cl (8fl oz) red wine with a high tannin content, like Corbires, Bordeaux, Ctes du Rhne 3 tablespoons fructose Cinnamon, nutmeg, Pepper, pimento (sweet paprika)

Recipe 2 Courgettes with fromage frais stuffing 4 small courgettes 80g low-fat fromage frais 2 egg whites 50ml semi-skimmed milk 50ml single cream 3 shallots Olive oil, salt, pepper, nutmeg

Recipe 6 Pheasant with Sauerkraut 2 small pheasants, plucked and cleaned 2 broad slices of fat bacon 1.2kg (2lb) raw sauerkraut 300g diced streaky bacon 2 small onions 1 bouquet garni Juniper berries Peppercorns Goose fat Dry white wine glass brandy Salt and freshly ground pepper

Autumn 1 Week menu - www.montignac.com

Monday Montignac oat flakes Montignac sugar free jam Montignac green lentils Soya milk Rib steak Fat free cottage cheese Blackberries Baked cabbage Parsley Garlic Apple Kiwi Tuesday Wednesday Thursday Friday Saturday Sunday Montignac integral bread Montignac oat flakes Montignac integral bread Montignac muesli Montignac integral bread Montignac chocolate Montignac sugar free jam Montignac sugar free jam Montignac sugar free jam Montignac sugar free jam Montignac sugar free jam (70%) Montignac chocolate Montignac fructose Plain soya yoghurt Montignac quinoa Montignac very low GI Montignac Basmati rice (70%) Fat free milk Chicken Diced of turkey tagliatelle Montignac tomato sauce Veal scallops Fat free yoghurt Salmon steak Fat free milk Montignac tomato sauce Bacon Fat free yoghurt Eggs Non-hydrogenated Fat free yoghurt Fish Eggs Green salad Cheese margarine Curry sauce Fat free yoghurt Apple Chard stalk Red cabbage Kiwi Blackberries Grapes Almonds Onions Wild mushrooms Mushrooms Radish Chicory Artichoke Apple pure Spinach Ratatouille 2 dried figs Tomatoes Mushroom soup (no fat) Peach Vegetable soup Peppers Berries Zucchinis Fresh ginger Berries Jerusalem artichoke Berries Pear Pear Fresh or dried figs Green beans Persimmon

Low GI spaghetti with tuna Courgettes with fromage Cod on a bed of Crme brle Grilled pear Zabaglione Pheasant with sauerkraut Pear in wine and artichoke frais stuffing Montignac lentils 50g fructose Montignac 3 oz (100g) Montignac 2 small pheasants, plucked 3 tablespoons Montignac 400g (14oz) low GI Montignac 80g low-fat fromage frais 100g (3 oz) Montignac 6 egg yolks fructose and cleaned fructose spaghetti 2 egg whites green lentils, cooked 120ml full cream milk 5 egg yolks 2 broad slices of fat bacon 4 to 6 pears according to 300g (10 oz) canned tuna 50ml semi-skimmed milk 8 thin slices pancetta 200g thick crme frache Mint leaves 300g diced streaky bacon size drained in a colander 50ml single cream 4 cod fillets, skin on, about 2 teaspoons vanilla essence 8 good-sized pears 1.2kg (2lb) raw Pepper, pimento (sweet Grated zest and juice of 2 4 small courgettes 120g (4oz) each Juice of 1 orange sauerkraut paprika) lemons 3 shallots 100g (3 oz) fresh 1 tablespoon rum 2 small onions 25cl (8fl oz) red wine with 200g (7oz) canned artichoke Olive oil spinach 1 teaspoon vanilla extract 1 bouquet garni a high tannin content, like hearts, drained, squeezed and Salt, pepper, nutmeg 12 cherry tomatoes Peppercorns Corbires, Bordeaux, quartered Juice of lemon Dry white wine Ctes du Rhne 60-70g (2-2 oz) sun-dried Pinch of ground nutmeg glass brandy Cinnamon, nutmeg tomatoes, shredded Good-quality olive oil Salt and freshly ground 15 black olives, pitted 3 celery sticks pepper 60g (2oz) capers (rinsed and 1 onion, chopped Juniper berries squeezed if in brine) 500g (1 lb 2 oz) ripe Goose fat 60g (2oz) fresh flat-leaf tomatoes, chopped parsley, chopped 2 tbsp each chopped fresh 100ml (3 fl oz) olive oil basil and tarragon Pinch of salt 250g (8 oz) canned peeled tomatoes, drained Juice of 1 lemon Fresh tomato sauce 50 ml (2fl oz) white wine Vinegar, 2 tsp olive oil Montignac products Beverage section Meat/Lunch meat/Fish section Cheese/Dairy products/eggs section Section Grocery section Health food section Fruits and vegetables section Miscellaneous

ECIPES

Autumn 1 Week menu - www.montignac.com Recipe 1-Low GI spaghetti with tuna and artichoke
The key to this dish is cooking the pasta after you have all the other elements prepared and ready to go. Once the pasta is cooked, you need to move quickly. The lemon mixture is added first so that its flavor is absorbed into the pasta. Serves 4 Preparation time: 10 minutes Cooking time: 6-8 minutes Ingredients Grated zest and juice of 2 lemons 100ml (3 fl oz) olive oil Pinch of salt 400g (14oz) low GI Montignac spaghetti 300g (10 oz) canned tuna drained in a colander 200g (7oz) canned artichoke hearts, drained, squeezed and quartered 60-70g (2-2 oz) sun-dried tomatoes, shredded 15 black olives, pitted 60g (2oz) capers (rinsed and squeezed if in brine) 60g (2oz) fresh flat-leaf parsley, chopped Mix the lemon zest and juice, olive oil and pinch of salt in a bowl. Bring a large saucepan of salted water to the boil. Add the pasta to the pan and cook 6-8 minutes, until al dente - do not overcook. Drain in a colander, but keep just a little of the cooking water back. Quickly return the pasta to the pan with the cooking water, and season with salt and freshly ground black pepper. Pour in the lemon-oil mixture and stir through, taking care not to break the pasta. Add the tuna, artichokes, sun-dried tomatoes, olives, capers and parsley. Stir through and serve immediately in a large, shallow bowl.

Autumn 1 Week menu - www.montignac.com Recipe 2-Courgettes with fromage frais stuffing
Serves 4 Preparation time: 20 minutes Cooking time: 40 minutes Ingredients 4 small courgettes 80g low-fat fromage frais 2 egg whites 50ml semi-skimmed milk 50ml single cream 3 shallots Olive ail Salt, pepper, nutmeg

Wash the courgettes, slice in half long ways, and remove the seeds. Hollow them out slightly, saving a little of the flesh you scoop out. Blanch for 3 minutes in boiling salted water. Fry the sliced shallots and the reserved courgettes flesh in 2 tablespoons of olive oil, simmering on a low heat for 5 minutes. Next add the milk and the cream, season with salt, pepper and nutmeg and simmer for a further 10 minutes. Remove from the heat and allow to cool slightly. Beat the eggs whites until they form peaks and fold into the mixture, along with the fromage frais. Stuff the courgettes with this mixture and place in a lightly oiled gratin dish. Drizzle a little olive oil over the courgettes to prevent them from drying out. Bake in the oven at 200C (400F, gas mark 6) for 20 minutes. Serve hot.

Autumn 1 Week menu - www.montignac.com Recipe 3 -Cod on a bed of Montignac lentils

This is a dish of layers, each one complementing the others. If cod is unavailable, choose another delicate whitefish fillet. Baking the pancetta between two baking trays to keep it nice and flat, rather th.in curling up during cooking. Serves 4 Preparation time: 20 minutes Cooking time: 30 minutes
Ingredients 100g (3 oz) Montignac green lentils, cooked Fresh tomato sauce 12 cherry tomatoes 1 onion, chopped Good-quality olive oil 3 celery sticks 8 thin slices pancetta 2 tsp olive oil, vinegar 4 cod fillets, skin on, about 120g (4oz) each 500g (1 lb 2 oz) ripe tomatoes, chopped Small knob of butter 2 tbsp each chopped fresh basil and tarragon Juice of lemon 250g (8 oz) canned peeled tomatoes, drained 100g (3 oz) fresh spinach Juice of 1 lemon Pinch of ground nutmeg 50 ml (2fl oz) white wine

To make the tomato sauce, sweat the onion and celery' in the olive oil in a heavy-based saucepan over d high heat for a few minutes, until softened. Reduce the heat to medium and add the fresh tomato, basil and tarragon. Cook until the tomato has broken up, then pour in the canned tomato, lemon juice, and white wine vinegar. Simmer gently until it thick sauce has formed. Keep warm. Preheat the oven to 225C (47SF, gas 9). Place the cherry tomato on a baking tray. Sprinkle with salt and drizzle with olive oil. Lay the pancetta on another baking tray, then place a same sized tray on top. Quickly roast the cherry tomatoes in the oven until the skin just start to split, Remove from the oven and put the double tray of pancetta in the oven. Bake for 6 minutes until the pancetta is crispy. Season the cod with salt. Drizzle a little olive oil into a frying pan over a medium heat, then add a knob of butter. Cook the fish skin side up, until the bottom is golden brown. Sweat the lentils in a drizzle of olive oil in a covered heavy-based saucepan over a high heat for about 3 minutes. Add the lemon juice, spinach and nutmeg. Cook until the spinach has just wilted. Place a few cherry tomatoes and a small pile of spinach and lentils on each of 4 plates. Put a cod fillet on each serving. Crisscross the pancetta over the top. Drizzle some fresh tomato sauce around the fish, and serve immediately. 7

Autumn 1 Week menu - www.montignac.com Recipe 4- Crme brle

Serves 4 or 5 Preparation: 20 minutes Cooking time: 1 1/2 hours Refrigeration: 3 hours Ingredients 6 egg yolks 50g fructose 2 teaspoons vanilla essence 120ml full cream milk 200g thick crme frache Beat the egg yolks with a hand whisk, and add the fructose. Continue until the mixture grows pale. Bring the milk to the boil with the vanilla essence. Remove from the heat immediately and allow to cool for a few minutes. Add the milk to the egg yolks. Add the cream and stir in gently. Pour the mixture into four ramekins (90C, 200F, gas mark) for 1 hour. Leave to cool before placing in the refrigerator. Before serving, sprinkle the surface with fructose and place under the grill for a few moments to brown the top or use a blowlamp. Suggestions: It is possible to add summer fruits to this mixture.

Autumn 1 Week menu - www.montignac.com Recipe 5 - Grilled pear zabaglione

Serves 4 Preparation time: 20 minutes Cooking time: 35 minutes

Ingredients 8 good-sized pears 3 oz (100g) fructose 5 egg yolks Juice of 1 orange 1 teaspoon vanilla extract 1 tablespoon rum Mint leaves Peel the pears, quarter and remove the cores. Slice each quarter into two. Arrange the pear slices on the bottom of an ovenware dish lightly brushed with oil. Sprinkle 1 oz (20g) fructose over the top. Place under the grill for 5 to 10 minutes, to allow the pears to brown lightly without burning. Reserve. To make the sabayon, whisk the egg yolks and fructose together until they begin to turn slightly white and creamy. Add the orange juice, vanilla, rum, and cooking juice from the pears. Cook gently in a bain-marie, beating constantly, until the cream thickens slightly. Arrange the pear slices on serving plates. Pour the cream over the top and decorate with a mint leaf.

Autumn 1 Week menu - www.montignac.com Recipe 6 - Pheasant with Sauerkraut

Serves 4 Preparation time: 30 minutes Cooking time: 1 hour 45 minutes Ingredients 2 small pheasants, plucked and cleaned 2 broad slices of fat bacon 1.2kg (2lb) raw sauerkraut 300g diced streaky bacon 2 small onions 1 bouquet garni Juniper berries Peppercorns Goose fat Dry white wine glass brandy Salt and freshly ground pepper

Wash the sauerkraut. Press and drain well. In a casserole, brown the diced streaky bacon with the quartered onions. Add the bouquet garni, a dozen juniper berries and some peppercorns. Then add the sauerkraut. Pour in enough wine to cover the sauerkraut. Bring to the boil, then cover and put the casserole in the oven (Mk. - 130C) for about an hour. Tie the bacon fat onto the breast of each pheasant. Season all over with salt and pepper. In a second casserole, heat 2 tablespoons of goose fat. Brown the pheasants all over and when golden brown, cover and continue cooking on a gentle heat for 30 minutes. Remove the sauerkraut from the oven to see whether it is cooked - it should be translucent. Drain and discard the onion and bouquet garni. Arrange on the serving dish and reserve in a warm place. Cut the pheasants in half and flamb with the brandy. Remove the string and place the pheasants on the bed of sauerkraut. Deglaze the casserole in which the pheasants were cooked with a little of the white wine and pour this over the dish or into the sauceboat. Serve immediately. 10

Autumn 1 Week menu - www.montignac.com Recipe 7 - Pears in Wine

Serves 4 Preparation time: 20 minutes Cooking time: 20 minutes

Ingredients 4 to 6 pears according to size 25cl (8fl oz) red wine with a high tannin content, like Corbires, Bordeaux, Ctes du Rhne 3 tablespoons fructose Cinnamon, nutmeg Pepper, pimento (sweet paprika)

Bring to the boil and cook for 10 minutes with the lid covering about two-thirds of the pan, to ensure the wine does not boil over. Remove from the heat and turn the pears. Add 2 or 3 pinches of cinnamon, sweet paprika, grated nutmeg and freshly ground pepper. Return to the heat as before and cook for a further 10 minutes. Check the pears are properly cooked by tasting with the sharp point of a knife, and reserve on a separate dish. Reduce the wine syrup in the casserole to thicken, stirring constantly to avoid if catching on the bottom of the pan. Arrange the pears in bowls and coat with the syrup.

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