A World of Gourmet Cooking with ActiFry

Taste the world
with
Belgium
Netherlands
Czech Republic
Canada
Russia
12
Great Britain
11
Germany
Poland
30
NW
150
Asia
Turkey
United
Arab Emirates
120
240
Greece
SE
SW
2
270
France Switzerland Hungary

Romania
Italy
Bulgaria
90
NE
United States
Spain
Portugal
60
300
10
330
Australia
210
180
7
6
ActiFry:
more than a million
sold around the world!
A World
of Gourmet Cooking
with
www.nutr
itious-and-delicious.com
Do not alter the quantities of ingredients and liquid mentioned

in the recipes to safeguard your ActiFry.
Contents
Tefal: Nutritious & Delicious Cooking
The story of ActiFry

What professionals say
Golden Rules for Healthy Eating
14
Eat... and enjoy!

The 7 food groups
Nutrition table
Vary your oils
Potatoes: delicious and well balanced
Balance is Key
22
Week 1: balanced meals

Week 2: balanced meals
Potatoes Around the World

28
A Northern European Circuit
42
Under the Sun of Southern Europe
72
Trip Through Eastern Europe
96
Quick Tour of the Emirates and Turkey 114
On the Indian Ocean
128
Around North America
140
Cooking Times
Recipe Index
Ingredient Index
Tefal: Nutritious &

Innovating for
your health
Nutrition is, of course, about eating a varied and well-balanced
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 is 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 equipment that has
unique nutritional performance,
supported by scientific studies.
Sharing
information
has always been a
special food partner helping
you prepare your meals quickly,
practically andeasily.
Day after day, TEFAL's 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 and ingredients;
limiting time spent on preparing meals.
Delicious Cooking
TEFAL: NUTRITIOUS & DELICIOUS COOKING
08 | 09
The story of
ActiFry
by Groupe SEB
The Groupe SEB (Socit
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 joy 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 influenced by the lifestyle
of its inhabitants. So, it comes as
no surprise that this region is the
birthplace of a revolutionary way
of cooking!
Today, in addition to simplifying

your daily life, we also provide you
with delicious culinary moments
and many other agreeable
experiences, thanks to products
that are perfectly adapted to
healthy, flavourful cooking.
ActiFry
Burgundy style
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 work with French
universities that focused on the
cooking process.
This new knowledge led us to
understand the precise role oil
plays in cook ing and the exac t
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 mul t ipl e
organoleptic tests to come up with
the sought-after quality and
results.
Our research and studies led to four

different patents concerning this
revolutionary procedure.
There were more than ten years of
research between the initial idea
and the first production series in
January 2007. Now, as a result of
this teamwork, ActiFry is produced
by the thousands every day, in
France, in the heart of Burgundy.
ActiFry
Revolutionary
ActiFry
ActiFry makes 1 kg (2 lb) of real
homemade chips, crispy on the
outside and soft inside, with only
one spoonful of oil! That is less
than 3% fat with chips that taste
just like those our grandmothers
made. WithActiFry, we can use
quality oils that are good for us, so
we can vary dishes and flavours. It
is part of our Nutritious & Delicious
range that combines the latest
technology with SEB know-how for
delicious healthy eating.
Universal
ActiFry
ActiFry has travelled a lot and
people just keep talking about it. Its
talent as an international "cook" is
without contest, and its trips to
various countries always please
eaters' taste buds. It is no surprise
that more than a million families
throughout the world have
adopted it.
It is also because health is a key
concern for everyone that ActiFry
appeals to knowledgeable
consumers in a number of
countries.
ActiFry is, in fact, a great success

nutritionally: ActiFry can make 1 kg
(2 lb) of golden, crispy chips with
only a single spoonful of oil, and it
can adapt to the culinary culture of
every country it visits. Great chefs in
Italy, France, Germany, Turkey,
Eastern Europe, Australia, Canada,
Russia and many other countries
are using it without difficulty to
combine healthy eating with
pleasure in local gourmet recipes.
ActiFry
and You
And all of this is only the beginning.
ActiFry hopes you will tell us about
your recipes. Your talent in cooking
can accompany ActiFry on
itsjourneys, so do not hesitate to
visit the Nutritious & Delicious site
to add your recipes.
ActiFry
and the Media
ActiFry was born in France, in the
city of Is-sur-Tille. Today, not only
customers, but also journalists from
around the world visit its birthplace.
They want to understand what
magic potion gave rise to such
innovation. ActiFry even has
paparazzi shooting it non-stop
when at consumer demonstrations and tastings around the
world.
www.nutritious-and-delicious.com
10 | 11
What
professionals say
TURKEY
Professor Osman Mftoglu, endocrinologist
It is essential to recognize good carbohydrates, good protein, and

good fat, to not intake more energy than you need, and to turn to
foods that are rich in antioxidants, vitamins, minerals and fibre.
Basically, "eating" is amagic word that means more than simply
feeding yourself, but also choosing a lifestyle that influences your life
negatively or positively.
RUSSIA
REPUBLIC OF SLOVAKIA
Doctor Peter Minarik, gastroenterologist
The choice is clear: if we want to respect the rules of healthy

eating, it is not enough to only focus on appropriate food
choices, but how you prepare a meal is also important.
With ActiFry, your favourite dishes become healthy and delicious.
This new appliance should be found in every modern kitchen and is
sure to please people who defend healthy eating. ActiFry is a muchawaited product on our gastronomic and culinary market.
Doctor Trifonova, nutritionist
In modern Russia, healthy eating corresponds to quality cooking that preserves

food flavours and reduces cooking time. The Nutritious & Delicious product line is
an absolute reference in the area. As a specialised user, I can confirm that it meets
not only the standards set by dieticians, but also those standards Russians are
looking for in household appliances, making it possible to cook delicious, high quality
food. This combination responds precisely to the main principles of dietetic doctrine,
which concerns not only the science of nutrition, but also the lifestyle to adopt.
AUSTRALIA
Doctor Trent Watson, certified dietician
ActiFry represents a fantastic opportunity to cook with less fat, which

allows people who work to prepare a large number of favourite
family dishes quickly and easily. ActiFry offers a really low-fat
alternative to frying. With it, you can associate high quality
ingredients with a small quantity of oil to quickly prepare flavourful
and healthy meals, which is a good way for working families to stay
healthy.
FRANCE
Doctor Christian Recchia, physician, nutritionist
Eating is, above all, a social act of sharing, a moment of pleasure we

constantly renew, but it is also an important moment of well being and
health. Eating well is a good way to grow up better and to age better.
ActiFry's features make it possible to eat chips and potatoes with low
quantities of fat, which helps fight obesity and cardiovascular diseases.
ActiFry also offers the possibility of cooking other foods well: vegetables,
meat, fish, and fruit. This cookbook is an exciting concentration of flavourful,
varied dishes cooked in a revolutionary appliance. The combinations were
judiciously chosen to give you a maximum of satisfaction both taste-wise and
nutrition-wise. All the recipes were carefully developed to take into account the
nutritional properties of each ingredient, and their inclusion in a balanced menu.
12 | 13
Golden
Rules for Healthy Eating
Eat... and enjoy!
The 7 food groups

A balanced diet is built around seven food groups with the following benefits:
1 Enjoy what you eat; set aside the ideas of
7 Use at least three different kinds of oils:
3
4
5
6
restrictions and diets.

Take time to eat, calmly, sitting down, and wait
a few seconds between each mouthful.
Remember to drink all day long, without waiting
to feel thirsty. Do not forget that water is the
only absolutely essential beverage your body
needs.
Every day, make sure you eat a bowl of green
vegetables (cooked and/or raw) and one or two
seasonal fruits.
Eat two bowls of cooked pulses a week.
Eat bread at every meal (around 200 g/7 oz a
day) and grains (pasta, rice, semolina, etc.) three
times a week.
olive, walnut, soy, etc. Daily dose: 2 to 3 spoonfuls.

Eat one or two portions of meat, fish, or eggs
every day, using the following guide:
Eat less in quantity than the accompanying
vegetables and/or starches
Eat fish at least twice a week, remembering
to eat oily fish
Eggs are an excellent source of protein.
Eat at least three milk products a day (milk, yoghurt and cheese).
125 ml/4 fl oz/ cup milk = 1 yoghurt = 150 g/5
oz fresh cheese = 30 to 40 g/1 to 1 oz matured
cheese
Meat, fish,
eggs
Bread,
grains,
starches,
pulses
Fruit and
vegetables
Animal
Slowly
Fibre for
proteins to
assimilated
digestion,
build a strong carbohydrates
vitamins,
body and
(but also plant minerals and
restore
protein and
trace elements
yourself (but fibre).des fibres
to regulate
also fatty acids).. pour le transit,
and protect
des vitamines,
the body.
Dairy
products
Fat
Beverages
Sweet treats
Calcium to
grow and
maintain your
bone structure
(but also
protein).
Unsaturated
fatty acids and
saturated fatty
acids for
energy.
Water is the
only really
essential
beverage.
To be eaten
for enjoyment,
but with
moderation.
Varying your diet

helps you stay fit.
GOLDEN RULES FOR HEALTHY EATING
14 | 15
Nutrition
Nutriments
Foods
table
Benefits
Energy (Cal or kj)
Measure of daily energy needs.
Protein
Renews tissues and cells.
Fat
Carbohydrates
Responsible for proper cell function (fatty acids).

Fuels the body, essential for brain function, the muscles, etc.
Magnesium
Pulses, whole grains, dried fruit, fresh figs, plums, kiwi,

passion fruit, raspberries, blackberries, red currants,
grapes, guava, oranges, celeriac (celery root), cabbage,
fennel, broccoli, spinach, endives.
Cheese, yogurt, soft cheese, fromage frais, fresh cheese,
cottage cheese
Offal, meat, oysters, eggs, pulses
(lentils, red beans, chickpeas, etc.), dried fruit, oilseeds
and nuts (almonds, walnuts, etc.)
Dried fruit and nuts,
whole grains, pulses, chocolate
Iodine
Fish, crustaceans, shellfish
Vitamin A
Vitamin D
Carrots, spinach, watercress, mangoes, apricots,

cream, butter, egg yolk
Vegetables (spinach, peppers, fennel, cabbage) and fruit
(black currants, citrus fruit, kiwi, strawberries, etc.)
Fish liver, oily fish, offal, egg yolk,
whole milk, cheese
Vitamin E
Oils, dried fruits and nuts
Fibre
Calcium
Iron
Vitamin C
Vitamin K
B vitamins
Vegetables (red cabbage, spinach, green salad leaves), liver, meat

Pulses, green vegetables, carrots, fish, meat,
whole grains, whole grain bread, egg yolk.
Regulates digestion, slows absorption of cholesterol

and carbohydrates.
Good for the bones and teeth, muscle contraction
and preventing osteoporosis.
Essential for red blood cell formation
Contributes to the immune system, growth and a balanced
nervous system
Needed to make thyroid hormones.
Impacts the skin, hair and brain function
Antioxidant: influences growth, eyesight and the skin. Helps healing.
Antioxidant: influences growth, eyesight and the skin. Helps healing.
Essential for skeletal development and helps assimilate calcium.
Antioxidant: protects the cell membranes, fights the ageing process.
Good for blood circulation.
Helps blood coagulation.
Helps maintain the skin and hair. Acts on the nervous system and muscles.
Has a general impact on tissues and organs, and is needed for red
blood cell formation.
16 | 17
Vary your oils

There are four major fami l ies of vegetable oi l s and fat s :
saturated oils, oleic oils, linoleic oils, and linolenic oils.
Vegetable oils are made up of
varying propor t ions of fat ty
acids. These fatty acids can be
saturated, monounsaturated or
polyunsaturated. An oil's fatty
acid composition determines
what it looks like, how it responds to cold and heat, its nutritional value and the impact is
has on the body. Fatty acids can
also be produced by our body
from glucose. Monounsaturated
fatty acids contribute to the formation of the mye l in sheath
that surrounds nerves and play
a role in regulating the metabo-
Polyunsaturated oils
The human body cannot produce
polyunsaturated fatty acids found
in these oils. Linoleic acid and
alpha linolenic acid are both
polyunsaturated fatty acids that
need to come from food sources,
and they are called "essential" for
this reason.
lism of lipids and cholesterol.

They fight high choles terol and
reduce levels of LDL ( the type of
cholesterol that lines arteries)
and increase levels of HDL (the
type of cholesterol that recuperates
and eliminates excess cholesterol).
They protect the cardiovas cular
sys tem, cerebral tissue and the
nervous system.
Leading the linoleic

acid family
Average fatty acid content

in certain fats
Omega 6
Linoleic acid decreased overall
cholesterol levels, lowering
both LDL and HDL cholesterol.
It is essential for the formation
of the skin's impermeable
barrier and is part of several
hormones. It can be found in
sunflower oil, corn oil and
grape seed oil.
0%
10 % 20 % 30 % 40 % 50 % 60 % 70 % 80 % 90 % 100 %
butter
lard
duck
palm
peanut
high-oleic sunflower
olive
soya
walnut
sunflower
grape seed
Leading the alpha

linolenic acid family
saturated fatty acids

monounsaturated fatty acids
Omega 6 fatty acid

Omega 3 fatty acid
Omega 3
High-oleic monunsaturated oils
These are oils that generally contain
more than 50% oleic acid.
Monounsaturated fatty acids are
particularly present in olive oil,
sunflower oil, hazelnut oil, almond
oil, pistachio oil and pecan oil.
This acid reduces triglycerides

in the blood and contributes
to fluidifying the blood. It is
found in linseed oil, soya oil,
walnut oil and lupin oil.
Beware of saturated oil!

These oils have more than 40%
saturated fatty acids in all. The
more a fat is saturated the more it
tends to harden at room temperature:
coconut oil, palm oil, shea butter,
and animal fats, for example, have
high levels of saturated fatty acids.
Saturated fatty acids resist well to

heat. However, the body has a
hard time assimilating them, and
as a result, they increase bad cholesterol levels. Therefore, because
they can be harmful to our health,
we should limit our consumption
of these fats, without eliminating
them totally from our diets.
18 | 19
Potatoes:
delicious and well balanced
Potatoes are very popular, yet suffer from numerous prejudices
and are often accused of causing weight gain. However, they
are a food product that is qualitatively interesting nutritionally.
They can contribute to a balanced diet by providing elements
that tend to be missing in today's diets, including vitamins, magnesium, iron and complex sugars.
Potatoes have practically no fat
(0.1%) and little protein (2%).
They are made up of 80% water
and 16% starch, a carbohydrate
our body assimilates slowly.
Potatoes are an excellent source of
energy and contain a good
quantity of fibres. Peeled potatoes
may have only a small quantity of
fibres (1.5 g/100 g on average), yet
this quantity is not negligible,
considering that 300 g/10 oz or
potatoes provide 20% of the
recommended daily allowance.
These fibres help digestion and are
particularly non-irritating.
Potatoes not only contain most

trace elements, they also provide
significant quantities of:
potassium, which is essential for
muscle contraction and for the
heart muscle;
magnesium, which plays a major
role in maintaining the nervous
sys tem, wi th 300 g/10 oz
covering an adult's daily needs;
iron, which plays a vital role in
blood formation.
The vitamin C found in potatoes
makes it easier to assimilate iron
(0.3 to 0.9 mg/100 g).
Potatoes have multiple qualities that make them a food for everyone at
every age.
How do potatoes
compare
to other foods?
How should I store potatoes?

fewer
calories
The best places to keep potatoes are in a

good cellar or a cool, dark place (between
6 and 8C/42 and 46F).
than a cup
of white rice
as much
fibre
as a cup
of brown rice
fel
r t of t :
a
K
e
eine inhalt
be
more
iron
than a cup
of spinach
What variety should I use?

Generally speaking, we
recommend using
homemade chip varieties.
If you use new potatoes,
which are rich in water, we
recommend you cook the
chips a few minutes longer.
Frozen chips are always
precooked in oil, and do not
need any added oil.
as much
magnesium
as 20 hazelnuts
two times
more
potassium
How should I cut the potatoes?

How you cut the potatoes will influence
how crispy they are. The finer the cut, the
crispier they will be and vice versa, that is
the thicker they are, the more they will be
soft in the centre.
Vary the cut according to your taste:
than
a banana
How should I prepare potatoes

for ActiFry?
For best results, you need to make
sure the potatoes do not stick
to g e t h e r . To d o s o , w e
recommend washing them well
whole; then cutting them into
chips and washiing them again
until the water is clear. This way
you remove a maximum of
starch. Dry them thoroughly with
a very absorbent tea towel. The
chips should be perfectly dry
before you put them in the
ActiFry.
Thin : 8 x 8 mm
Standard : 10 x 10 mm
Thick : 13 x 13 mm
Potatoes vary in size, shape and flavour

depending on variety, climate, and how
they are grown. Each type of potato
has its own characteristics in terms of
season, production, size, colour, storage
and culinary uses.
Cooking results can vary depending on
where the potatoes come from and the
season.
20 | 21
Balance is Key
The good news is you do not have to
choose between a balanced diet and
delicious food. There is a solution:
ActiFry. This new, innovative appliance
was designed by Tefal to decrease the
quantity of fat needed to cook chips
and your favourite dishes without
denaturing the taste. It is a really
useful tool!
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
menus. They are simple to make and,
with ActiFry, respect the flavour and
nutritional properties of the food.
Breakfast is a key
moment in the day
and important to your
nutritional balance.
We suggest an ideally balanced

breakfast based on four essential
groups: a beverage, a dairy product,
a grain product and fruit, eaten
whole, as juice or stewed.
As a nutritionist, I see people fighting

every day to eat less fat, less salt and
less sugar to lose weight. I see people
succeed for a period of time, more or
less, and then give up. They break
down and return to old habits that are
bad for your health in the short or long
term.
Whatever your preference, make sure

that each of these four groups is
included on your morning breakfast. It
is important to select products carefully
for their nutritional properties and
flavours, so that this useful breakfast is
the first delicious moment in your day!
Lunch and dinner

should each provide
1/3 of your daily needs.
They include a starter, main dish (fish

or meat with starch and vegetables),
By building a good first meal of the cheese/dairy product and a piece of
day, you not only replenish your body fruit. The secret varying your diet is
in energy and nutrients after a long knowing that all about moderation.
night of fasting, but you also ensure
that you will have an effective morning
without snacking and "cravings".
Nathalie
HUTTER LARDEAU,
nutritionnist
Because balance is easy when you

have the right tools: ActiFry limits fat,
multiplies fun ways of cooking meat,
fish, vegetables and fruit, and give us a
renewed understanding of the right
portion size. Stressing, hard to keep
diets are a thing of the past. You can
only deprive yourself for so long.
Husbands pull long faces, children
frown, you get dsicouraged and
everyone has enough. But balance is
not about three weeks of strict dieting
to fit into your swimsuit. Balance
should be lasting if you want to
prevent excess weight and related
health problems.
What if, to change your habits you

actually changed your cooking When you cook low-fat food every day,
you are cooking for the future. It is
appliance?
essential for your health and your
Tefal's Nutritious & Delicious product family's health. That is balance.
range takes some of the effort for you:
with the ActiFry fryer, you can make
crispy golden homemade chips with
only 1 single small spoonful of oil. This
cookery book will prove it: you can
easily cook a number of delicious
dishes without fat. Then, all you need
to do to eat a balanced diet is to vary
the food you eat with menus we have
carefully designed to meet your health
needs. Savoury and sweet recipes that
are easy to make andeasy to succeed...
BALANCE IS KEY
22 | 23
balanced meals
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Jump-start day!
Your choice
Lunch with the kids
Evening with friends
On the run!
Your choice
Family meal
Mix low-fat fromage

frais, cereal and frozen
berries
2 Swedish crispbreads
and jam
Brioche
Coffee
Tea (milk)
Ceylon tea
Grapefruit juice
Multi-fruit 100% juice
Freshly squeezed
grapefruit juice.
Green tea
Whole-wheat bread/jam
Pancake
Seasonal fruit
Maple syrup
Coffee
Glass of milk
Bowl of cereal with milk
Freshly squeezed
orange juice
A piece of cheese
Turkish saksuka
salad (p. 117)
Lunch
* Each recipe states

the nutritonal
information
per serving in Cal
(Calories).
This is exactly the
same figure as kcal
(Kilocalories).
For example,
216 Cal=216 kcal
Cod papillotes with

green vegetables
Fromage blanc or
cottage cheese
Orange/cinnamon duo
Dinner
The recipes
listed in green
are detailed
in this book.
Breakfast
Week 1:
Endives au jambon,
bchamel
Abricots du
Valais flambs
(p53)
Tabouleh
Steak with
shallots/broccoli
Roasted
pineapple
and figs with
honey(p138)
Mushrooms quiche
Fresh fruit
Spicy rabbit
(p. 83)
Light ham and
pea risotto (p. 84)
Chicken wings
Stewed fruit
Yoghurt
Soft-boiled egg with

bread soldiers
Mushroom and
chestnut soup
Cabbage salad
Fromage blanc or
cottage cheese with
honey
Rhubarb and
pistachio
yoghurt
cake (p. 48)
Glazed carrot and

steamed potatoes
Greek-style yogurt
Fresh fruit
Seasonal fruit salad
Salad
Freshly squeezed juice

Jasmine tea
Yoghurt
Grated carrots
Real homemade
chips (p. 29)
Fresh French bread

with butter and jam
Fresh fruit
ActiFried
scrambled
tortilla (p. 80)
Ice cream with fruit
sauce
Small plate of mixed

salad (raw vegetables
and cubes of cheese)
Quinoa
Anglerfish cheeks
with vanilla (p.44)
Seasonal fruit crumble
Shellfish and scallop

shell
Turkey with
pumpkin and
nutmeg (p. 152)
Moist white chocolate
cake with caramel centre
Skewer of fresh fruit
Vietnamese spring rolls
Pumpkin soup
Fried rice (p.134)
Cheese platter
Yoghurt
Salad
Pineapple
Fruit salad
BALANCE IS KEY
24 | 25
balanced meals
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rebalancing day
Your choice
Dinner with friends
Your choice
Energy breakfast!
Party night
Pleasure and cuisine day
Coffee
Grapefruit
Mixed grain bread and
butter
Heart of palm salad
Lunch
* Each recipe states

the nutritonal
information
per serving in Cal
(Calories).
This is exactly the
same figure as kcal
(Kilocalories).
For example,
216 Cal=216 kcal
Green beans with

fresh sage, pears
and peanuts (p. 65)
Hake fillet
Yoghurt and fresh fruit
juice
Seasonal fruit
Soupe de pois casss

aux saucisses
Panacotta aux fruits
frais
Muesli and milk
Melba toast/butter
Indian tea
Fresh fruit
Jam
Corn flakes with milk
Yoghurt
Algarve-style
squid (p. 76)
Rice and Provencestyle tomatoes
Tex-Mex chips
(p30)
Wholemeal bread
Milk and fruit custard
Wholemeal bread and

jam
Hot chocolate
Danish pastry
Coffee
Coffee
Fruit salad
Freshly squeezed juice
Soft-boiled egg and

multi-grain bread
soldiers
Carrot juice
Raw vegetable salad

with cheese cubes
Veal blanquette
Fresh pasta and peas
Fromage blanc
(or low-fat fromage
frais) and fruit sauce
Homemade pound cake
Citrus salad
Fruit juice
Tomato, avocado
and tuna salad
Dner
The recipes
listed in green
are detailed
in this book.
Breakfast
Week 2:
Cinnamon
apples (p. 111)
Spicy chicken
drumsticks and
fennel salad
(p. 105)
Rice pudding
Leeks and vinaigrette

New potatoes with
garlic, tomatoes
and shrimp (p. 36)
Celery
ActiFried Kebab
(p118)
Aubergine pure with
steamed potatoes
Pieces of cheese and

bread
Semolina pudding
Vanilla cream
Orange
Salmon spinach
lasagne
Lamb's lettuce salad
Stewed fruit
with ice wine
(p. 147)
Potato, carrot and leek

soup
Mediterranean
vegetable
tomato sauce
(p. 91))
Sweet and savoury
crpe party
Tomato salad
Mozzarella
Salmon steaks
Vegetable julienne
Cherry beer
cherries (p. 62)
Peppers and
vinaigrette
Seafood
fritto-misto with
cocktail sauce
(p.108)
Baked potatoes and
grilled aubergines
Milkshake
Stuffed pork
medallions,
vegetable skewer
with rosemary and
cabbage-carrot
salad (p. 57)
Vanila crme brle
Avocado and smoked

salmon cup of taste
Courgette lasagne
Pineapple carpaccio
BALANCE IS KEY
26 | 27
Nutritional information per serving

With 1 spoonful of oil to be health conscious
216,8 Cal
[ Protein: 5 g ~ Fat: 3,6 g ~ Carbohydrates: 42,3 g ]

With 2 spoonfuls of oil to be even tastier
256,5 Cal
[ Protein: 5 g ~ Fat: 6,9 g ~ Carbohydrates: 42,3 g ]
Nutritious
POTATOES ON A
REGULAR BASIS
Potatoes lend themselves to so
many different preparations
that they can fit very regularly
into your menus and you
never get tired of them. When
it comes to chips, the problem
is having them repeatedly day
after day, so vary the way you
cook potatoes. Balance and
common sense are key.
Real Homemade Chips
POTATOES
AROUND THE WORLD
SERVES 4 PREPARATION 15 MIN COOKING 40-45 MIN

1
1
kg/2 lbs 4 oz peeled,

washed potatoes
Cut the potatoes into chips the size of your choice: 8 x

8 mm, 10 x 10 mm or 13 x 13 mm. Wash the cut chips
well, drain and dry carefully.
Put the chips in the ActiFry pan. Pour the oil evenly
over the chips.
Cook for 40-45 minutes depending on the thickness of

the chips.
Oil
Salt
POTATOES AROUND THE WORLD
28 | 29
THE
ISLANDS
MEXICO
Tex-Mex Chips
SERVES 4 PREPARATION 15 min COOKING 40 min
1
kg/2 lb 4 oz peeled,
washed potatoes
Oil
Tex-Mex powder
(available in most
supermarkets)
Tabasco
Cut the potatoes into chips measuring 1 cm in thickness.

Wash the cut chips well, drain and dry carefully.
Mix the Tex-Mex powder with the oil. Put the chips in the
ActiFry pan. Pour the oil and Tex-mex mixture evenly over
the chips. Cook for 30 minutes.
Open the ActiFry. Add salt. Pour the Tabasco over the chips.
Continue cooking for 10 minutes.
Tip
If you cannot buy Tex-Mex powder, use Fajitas spice mix

instead and omit the Tabasco.
Coconut-flavoured
Chips
SERVES 4 PREPARATION 15 min COOKING 40-45 min

1
kg/2 lbs 4 oz peeled,

washed potatoes
Oil
grape seed oil
dessciated coconut
Cut the potatoes into chips measuring 1 cm in

thickness. Wash the cut chips well, drain and dry
carefully
Mix the oil, the grape seed oil and the dessciated
coconut.
Put the chips in the ActiFry pan. Pour the oil mixture
evenly over the chips. Cook for 40-45 minutes.
LA POMME DE TERRE TRAVERS LE MONDE
30 | 31

[ Protein: 4.6 g ~ Fat: 8.1 g ~ Carbohydrates: 31.4 g ]
NETHERLANDS
Nutritious
A GOOD SOURCE
This potato recipe contains mainly
complex carbohydrates. To control
your fat intake, limit the amount of
sauce you eat.
Potato Wedges
and Cocktail Sauce
800
g/1 lb 12 oz washed
potatoes
onion, diced
red pepper, diced
clove garlic, peeled
Cut the potatoes into wedges with the skin on. Cut
each potato into two and then into 4 or 8 wedges
depending on the size. Wash well and dry with a clean
tea towel.
Cook the potato wedges with a spoonful of oil of your

choice for 20 minutes. Add the onion and bell pepper.
Cook for 10 minutes.
Cut the garlic into thin slices and chop the basil. Add
both to the potatoes. Cook for another 10 minutes.
Sprinkle with finely chopped chives just before serving
with cocktail sauce.
The sauce is easy to make: mix together the yoghurt,

mayonnaise, ketchup and paprika.
chives
fresh chives, finely chopped
1
oil
100
ml/31/2 fl oz low-fat plain

yoghurt
100
ml/31/2 fl oz low-fat
mayonnaise
50
ml/2 fl oz/3 tablespoons

tomato ketchup
pinch paprika
Alternative serving suggestion (shown in photograph):

Cut the potatoes into pieces instead of wedges and
omit the sauce."
215 Cal
32 | 33
Nutritious
360 Cal
ENERGY BOOST!
Potatoes give you energy
because of their carbohydrate
content that comes in the form of
starches that are slowly
assimilated by the body.

FRANCE
Sarladaise Potatoes
800
40
g/1 lb 12 oz peeled,
washed potatoes
Cut the potatoes into slices 3 to 4 mm thick. Wash and

dry well.
g/1 heaped tablespoon

duck or goose fat
Melt the duck or goose fat for 1 to 2 minutes in the

ActiFry pan. Add the potato slices and cook for 30
minutes.
cloves garlic, peeled
bunch flat-leaf parsley

salt, pepper
Nutritious
Stem the parsley and finely chop. Finely chop the

garlic. A few minutes before the potatoes are finished
cooking, season with salt and pepper and sprinkle with
chopped garlic and parsley.
You can also add basil or thyme

to this dish.
Stphanie Biteau
BODY FUEL!
The potatoes in this recipe
bring complex carbohydrates
to your diet, which constitute
one of your body's main
sources of fuel.
227 Cal

RUSSIA
Potatoes
with Mushrooms
600
g/1 lb 5 oz peeled,
washed potatoes
Cut the potatoes into cubes. Wash and rinse well. Cut
the mushrooms into quarters.
150
g mushrooms
150
g/5 1/4 oz onions,

finely chopped
150
ml/5 fl oz low-fat cream
Heat the oil in the ActiFry pan and cook the onions for 2
minutes. When the onions start to become transparent,
add the potato cubes. Cook for 10 to 15 minutes, or until
they are nearly cooked.
Add the mushroom quarters and cook for 2 minutes.

Add the cream. Cook for another 2 to 3 minutes and
season.
vegetable oil
You can use wild mushrooms instead of white

mushrooms to make this recipe. You will have
to adjust the cooking time.
34 | 35

New Potatoes
with Garlic, Tomatoes and Shrimp

800
peeled, seeded and

chopped tomatoes
12
raw prawns, peeled
finely chopped parsley

or fresh Provence herbs
2
g/1 lb 12 oz small new

potatoes, unpeeled
(variety: Charlotte, for
example)
288 Cal
Wash and dry the potatoes. Put them in the ActiFry pan.
Separate the garlic cloves without removing the peel.
Wash and dry them. Add them to the ActiFry. Pour a few
drops of oil on the potatoes and the garlic. Cook for 20
minutes.
Add the tomatoes to the ActiFry and cook for an

additional 10 minutes. Add the prawns and the spices.
Cook for 5 minutes or the time needed to cook the
prawns. Add the herbs and serve with a green salad.
Nutritious
MORE VITAMINS AND
MINERALS
This recipe combines the
benefits of new potatoes
(vitamins, minerals and
complex carbohydrates),
prawns (good quality protein
and little fat) and the
beneficial effects of garlic to
help blood circulation. New
potatoes have more vitamin
C than other potatoes, along
with more minerals such as
magnesium, which fights
stress. You get more of these
qualities when you do not
peel the potatoes.
heads garlic
(about 120 g/4 1/4 oz)
olive oil
salt and freshly ground
pepper for seasoning
For more flavour, use leeks instead of

tomatoes. Mushroom lovers can add
mushrooms.
CZECH
REPUBLIC
36 | 37
38 | 39
IDEAL FOR LUNCH!

This recipe provides complex
carbohydrates that will keep
you from feeling hungry
before your next meal. It
goes perfectly with grilled
meat or fish.
217 Cal
USA
Peanut Bacon Chips

800
1
washed potatoes
peanut oil
80
g/3 oz salted peanuts
80
g/ 3 oz bacon puffs or
smokey bacon crisps
Cut the potatoes into chips measuring 1 cm in

thickness. Wash the cut chips well, drain and dry
carefully.
Potatoes
with Garlic and Coriander

washed potatoes
Cut the potatoes into cubes. Wash the cut potatoes

well, drain and dry carefully.
fresh coriander leaves

finely chopped
Mix the olive oil, coriander and fresh garlic in a ramekin

or small bowl and set aside.
Place the potato cubes into the ActiFry pan and pour
the vegetable oil evenly over the potatoes. Cook for 35
minutes, then add the olive oil and cook for an
additional 5 minutes.
Season to taste.
800
Put the chips in the ActiFry pan. Pour the oil evenly over
the chips. Cook for 35 minutes.
fresh garlic, finely

chopped
Put the bacon puffs or crisps into a food processor.

Process into a powder (the consistency of breadcrumbs.
Finely chop the peanuts. Mix the peanuts and bacon
powder.
olive oil
vegetable oil
After 35 minutes, open the ActiFry. Sprinkle the peanut

and bacon mixture over the chips. Continue cooking for
5 minutes.
UNITED ARAB
EMIRATES
salt
Nutritious

[ Protein: 12.1 g ~ Fat: 14 g ~ Carbohydrates: 37.6 g ]
CANADA
Nutritious
GET YOUR CALCIUM!
The complex carbohydrates
found in potatoes give off
energy little by little. This
recipe also provides a good
quantity of calcium.
Lower Fat
Poutine
875
g/1 lb 14 oz washed
floury potatoes
170
g/6 oz diced mozzarella
1
1
Cut potatoes (without peeling them) into chips about

1 cm thick. Wash the cut chips well, drain and dry
carefully.
Put the chips in the ActiFry pan. Pour half the oil over
them evenly. Cook for 40 minutes, or until the chips are
crispy, golden and well cooked inside. Season to taste.
Meanwhile, heat the rest of the oil in a small saucepan

over medium heat. Add the flour and cook, mixing, for
1 minute, or until the flour browns lightly. Add the
stock and the Worcestershire sauce, whisking. Bring to
a boil and simmer, mixing regularly, for 5 minutes or
until the sauce has thickened. Season to taste.
Divide the chips onto 4 plates. Sprinkle each with equal

amounts of cheese. Cover with the hot sauce to melt
the cheese.
flour (plain)
375
dash Worcestershire sauce
ml/12 1/2 fl oz beef stock

vegetable oil
salt
pepper
320 Cal
40 | 41
With ActiFry, I can cook with a

variety of different oils, because I
only need one spoonful. What is my
favourite oil? Grape seed oil is delicious.
Franoise, 48 years old
Midi-Pyrnes, France
Before
ActiFry, I would never
make chips in winter: it was
too smelly! With ActiFry, I make
chips whenever I want to and it is
easy. I can make everyone happy,
no matter what the season.
I have high
cholesterol and have
to follow a strict diet. I
bought ActiFry to vary my
diet and respect my doctor's
instructions. Now, I no longer
feel guilty for my health and I eat
a varied diet thanks to ActiFry.
Rene, 56 years old
Berne, Switzerland
Let us begin our travels in France,

a country with multiple regional
culinary traditions, a country of
culinary creation and trends. Then
we will visit our friends in
Switzerland and Belgium,
countries divided into multiple
languages, which offer primarily
local specialities made with
seasonal regional ingredients.
Germans like gastronomy, but
they love cooking that is full of
taste, with an eye to fashions and
trends of the moment. British and
Dutch cuisines have their traditional
side, yet they have absorbed
FRANCE
A Northern
European
Circuit
SWITZERLAND
GERMANY
BELGIUM
NETHERLANDS
ENGLAND
Greta, 27 years old

Lower Austria, Austria
cultural influences from immigrants

to make dishes that have become
real national favourites.
170 Cal
Nutritious
FRANCE
Angler-fish Cheek
Stew with Vanilla

12
400
angler-fish cheeks
vanilla pod
celery sticks (170 g/6 oz)

ml/ 7 fl oz fish stock
or fumet
carrot (large or two

small - 300 g/10 1/2 oz)
organically grown lemon
cloves garlic, peeled
300
Put the small onions, unpeeled, into the ActiFry pan

and heat for 1 minute, then set aside in a bowl of cold
water. Cool and peel. Peel the mushrooms, carrots and
celery sticks. Chop them finely. Grate the lemon zest
and coat the angler-fish in lemon zest; set aside. Cut
the lemon into wedges. Cook the small onions again for
15 minutes and set them aside.
Add the celery and carrots, with the fish stock. Season
and cook for 15 minutes, adding a little water if the
mixture becomes too dry.
Add the garlic cloves, mushrooms and small onions,

along with the vanilla pod, cut into 4 lengthwise. Make
sure there is enough sauce left in the pan, or add about
a half of cup of hot water if necessary. Cook for 5
minutes. Taste. Add more seasoning if needed.
Top with the angler-fish cheeks you have "breaded"

with lemon zest. Cook for another 5 to 7 minutes. Serve
this delicious stew in a pretty dish, topped with lemon
wedges. Remove the vanilla pod before serving.
g/14 oz white
mushrooms
1
200
g small whole onions

or shallots
If you cannot buy
angler-fish, use
monkfish fillets instead.
GET YOUR PROTEIN!

Angler-fish is a lean, firm fish.
This recipe offers both a
good source of protein for
muscle function and a good
amount of fibre to make you
feel full.
A NORTHERN EUROPEAN CIRCUIT
44 | 45

[ Protein: 17 g ~ Fat: 13.2 g ~ Carbohydrates: 4 g ]
Nutritious
FRANCE
MUSHROOMS
This is a good way to
rediscover mushrooms, a
singular vegetable that is a
fine source of protein, vitamins
and minerals with a woody
taste all its own.
Mushroom Tarragon
Chicken

2
boneless chicken breasts,
Heat the ActiFry and add the seasoned chicken pieces.

Cook for about 3 minutes, then add the shallots, and
mushrooms. Season. Cook for another 7 minutes.
Add the chicken stock mixed with the corn flour and
the cream. Cook for another 2 to 3 minutes and add
the chopped tarragon. Serve.
125 g/9 oz, skinned and diced

125
g/4 1/2 oz sliced mushrooms
300
ml10 fl oz chicken stock
corn flour (cornstarch)

100
1
Cooking and sharing are
values that bring pleasure
to both your body
and your heart.
Stphanie Biteau
Watch the seasoning: tarragon adds

salt to your dish. Do not salt too
much at first, and then correct the
seasoning just before serving.
Stphanie Biteau
ml/3 1/2 fl oz low-fat cream
sprig fresh tarragon finely

chopped
50
g/1 3/4 oz shallot, sliced

thinly
Oil
salt, pepper
210 kcal
46 | 47
188 Cal
[ Protein: 7.6 g ~ Fat: 6.1 g ~ Carbohydrates: 24 g ]
Nutritious
FRANCE
Rhubarb and Pistachio
Yoghurt Cake
SERVES 6 PREPARATION 20 min CHILLING 4 hr COOKING 17 min

100
1
1+4
125
1
g/3 1/2 oz sugar

kg/2 lbs 4 oz rhubarb
(fresh or frozen)
g powdered agar-agar
(organic stores)
g/4 1/2 oz shortbread
biscuits
Wash the rhubarb stems. Remove the fibres and slice to

about 1 cm in thickness.
Place the rhubarb and sugar in the ActiFry pan. Cook for
about 15 minutes, until the rhubarb is stewed. Sprinkle
with agar-agar and cook for another 2 minutes. Set aside.
Crumble the shortbread in a bowl. Add the puffed rice and

the chopped pistachios. Add 2 or 3 tablespoons of warm
water and form into a dough-like consistency. To make the
yoghurt cream, bring the milk to a boil. Add the remaining
agar-agar to the milk and mix well. Add the yoghurt.
Line the bottom of a small removable mould or individual

ramekins with the crust dough and pat down. Add a layer
of stewed rhubarb. Top with the yoghurt cream and chill
for 4 hours. To serve, place a few drops of pistachio butter
onto the top and make a design with the tip of a knife.
chopped pistachios
20
g/3/4 oz/1 tablespoon

puffed rice breakfast
cereal
warm water
200
ml/7 fl oz semi
skimmed milk
plain low-fat yoghurts
small pinch pistachio

butter (optional)
Alternatively, top with a few extra chopped pisatchios.

The photograph shows the recipe made with green
rhubarb but red rhubarb can be used instead.
FULL OF VITAMINS!
Rhubarb is both rich in
calories and fibre, which is
for good digestion, and it
contains vitamin C for
vitality. Using milk and plain
yoghurt also makes this
dessert a good source of
calcium.
48 | 49
332 Cal
Nutritious
SWITZERLAND
Saffron
Risotto

30
g/1 oz smoked bacon,

diced or lardons
30
g/1 oz cooked ham diced
200
1
g/7 oz sliced veal fillet

g/3 1/2 oz fresh
tomatoes, peeled
400
ml/ 14 fl oz low-fat
chicken stock
100
g 3 1/2 oz raw arborio

risotto rice
clove garlic, finely chopped
thyme
50
Brown the diced bacon in its own fat for 5 minutes in

the ActiFry. Remove them as soon as they begin to
brown.
Cook the onions until soft in the bacon fat, then add
the rice and cook for 2 minutes.
Add the tomatoes, cut into a small dice, and the garlic.
Pour in the chicken stock and add the thyme and
saffron. Mix and cook for 15 minutes. Add another 100
ml/3 1/2 fl oz water if necessary.
When the rice begins to increase in volume, add the

veal, ham and the bacon. Stir, adjust the seasoning and
cook for about 10 additional minutes. Leave to stand
for 3 minutes before serving.
pinch saffron
100
g/1 3/4 oz finely chopped onions

salt, pepper
A BALANCED MEAL!
Contrary to popular belief,
this risotto is a balanced and
complete meal with a
controlled amount of fat. It
provides both good protein
for your muscles and
complex carbohydrates so
you feel full. It is ideal with a
starter of raw vegetables or a
salad, and with a piece of
fruit to complete the meal.
The risotto should have a little liquid

left, if necessary, add more liquid during
the cooking process. To get a softer
risotto, stir 2 or 3 times during the cooking
process.
50 | 51

Nutritious
SWITZERLAND
LABRICOT GOURMAND !
Ce dlicieux dessert est peu
nergtique tout en tant
gourmand.
Flambed Valais
Apricots

6 to 8
plump fresh apricots,

not too ripe
Valais apricot brandy
lemon juice
25
g/scant 1 oz/1 3/4

tablespoons butter
25
g/scant 1 oz/1 heaped

tablespoon sugar
Cut the apricots in half, remove the stones, break them

open and remove the nuts. Peel these nuts, dip them in
boiling water and cut into small sticks.
Add the butter and sugar to the ActiFry pan. Add the
water. Heat until you get a syrupy juice and then add
the same amounts of lemon juice and apricot brandy.
Once the mixture is boiling, add the apricots, cut-side

down. Cook for 2 to 3 minutes, then turn over.
tablespoons water
Tip
Apricots can be replaced by
other seasonal fruit, such as
apples or pears, or any other fruit
that holds up well to cooking.
Any type of good quality apricot brandy can be

substituted for Swiss Valais region apricot brandy.
113 Cal
52 | 53
323 Cal
Nutritious
GERMANY
Wiener
Schnitzel
500
g/1 lb 2 oz veal escalopes
canola or rapeseed oil
fine dried breadcrumbs
flour (plain)
1
egg
Cut the veal escalopes into pieces weighing 20 to 30

g/about 1 oz each and pound them to flatten. Season
with salt, pepper and lemon on both sides.
2
3
Chop the parsley finely and beat the eggs in a bowl.
Pour a half spoonful of oil into the ActiFry.

Add a 200-g/7-oz portion of veal and a half spoonful of
oil. Brown for about 15 minutes.
juice of 1/2 lemon

chopped parsley
salt, pepper
COMBINING PROTEINS!
This is a perfect combination
of good quality protein (veal)
for your muscles, balanced
fatty acids (canola and veal)
for the cardiovascular
system, and complex
carbohydrates
(flour,
breadcrumbs) so you feel full.
This recipe is served ideally
with spinach or a green
salad.
Dip the veal first into the flour, then into the beaten
eggs and finally into the breadcrumbs, until well
coated. Bread a second time and refrigerate for half an
hour to set the coating.
Tip
The best canola oil comes from the Teutberg forest

in Germany; it has a slight taste of butter. But it is
hard to find.
Success in making
a dish depends on
how we use foods.
Reinhard blacker
Wiener Schnitzel is breaded with flour, egg

and breadcrumbs. You can buy
breadcrumbs or make them yourself by
crushing Melba toast or bread you have
toasted in the oven until you get fine
crumbs. Wiener Schnitzel is traditionally
served with a slice of lemon.
54 | 55
360 Cal

For the stuffed pork

FULL OF FIBRE!
This menu provides a good
quantity of fibre, thanks to
the prunes, kohlrabi and
rosemary. And fibres are
often missing from our daily
food intake, even though
they make digestion easier.
This recipe is rich in sage,
with its diuretic properties,
but also in iron and vitamin
B12 from the pork, which
prevents anaemia.
109 Cal
For the cabbage-carrot salad
GERMANY
Stuffed Pork Medallions,

Rosemary Vegetable Skewer
and Cabbage-Carrot Salad
FOR THE PORK
Prunes should contain at leas 20% water to

be properly moist. Good quality prunes are
firm and their skins are a little thick. If they
are too firm, boil them for a few minutes in
apple or orange juice to soften them. When
eaten in reasonable quantities, prunes help
digestion.
Reinhard blacker
FOR THE CABBAGE-CARROT

SALAD
filets mignons de porc

(env. 150 g chacun)
kohlrabi
carrot
courgette
tart apple
champignons
tablespoons
12
pruneaux (dnoyauts
et non sulfurs)
10
feuilles de sauge
grandes branches
de romarin
poivron jaune
oignon rouge
dhuile de colza
Sel, poivre
watercress
1
Wash the pork tenderloin under cold water and dry. Depending on
the size of the tenderloin, cut them into two or three pieces. Cut
open the tenderloins to form a thin escalope. Top the tenderloin
with prunes, roll and tie with kitchen string.
Prepare a marinade with salt, pepper, chopped sage leaves and oil.
Marinate the pork for a few hours and then cook for 20 minutes in ActiFry.
Meanwhile, peel the onion and cut into quarters. Seed the pepper and
cut into large pieces. Cut the courgette into thick slices. Season the
vegetables and poke them onto a rosemary sprig used like a skewer.
4
5
15 minutes before the cooking is finished, add the vegetable skewers.
tablespoon
lemon juice
tablespoon
double cream
teaspoon honey
100
g/3 1/2 fl oz plain

yoghurt
salt
Serve pork and vegetable skewers immediately with the cabbagecarrot salad.
Meanwhile, prepare the salad by grating the kohlbrabi, carrot and
apple or by slicing it into thin ribbons using a vegetable peeler.
Mix the lemon juice, cream, honey, yoghurt and salt to make a dressing.
Mix all ingredients together with the watercress.
Nutritious
56 | 57
354 Cal
Nutritious
BELGIUM
NO MORE CRAVINGS!
Rice provides slowly absorbed
complex carbohydrates that
progressively give off their energy
so that you no longer feel hungry
and crave food between meals.
Risotto
100
20
g/3/4 oz/1 tablespoon

grated parmesan cheese
tomato, diced (optional)
Pour the rice into the ActiFry pan with half a spoonful
of olive oil, a pince of salt and the onion. Cook for 2
minutes and add the white wine.
Leave the mixture to stand for 2 minutes, then add the

chicken stock. After 10 minutes of cooking, let stand for
another 10 minutes and then cook again for 10
minutes.
After 15 minutes of cooking, add 100 ml of stock if

needed. Add the parmesan, a spoonful of olive oil and
the tomato dice. Cook for another 10 minutes to get a
delicious risotto. Set aside for 3 minutes before serving.
white wine
1
400
g/ 3 1/2 oz/scant 1/2

cup raw risotto rice
sliced onion
ml/14 fl oz low-salt
chicken stock
olive oil
Tip
You can substitute fresh goat cheese for the

parmesan cheese.
Refinement and simplicity are key

to cooking.
Geert Van Der Bruggen
Add a small slice of cold smoked

eel just before serving.
58 | 59
528 Cal
BELGIUM
107 Cal
BELGIUM
Pork
Tenderloin
Nutritious
A COMPLETE RECIPE!
Here is a complete dish, rich
in essential protein that
contributes to muscle
function, in complex
carbohydrates so you feel
full, and in vitamin B12,
which helps fight anaemia.
Ideally, eat this with red
cabbage served with a
mustard vinaigrette: the fibre
will help digestion, and you
will get a full day's
recommended quantity of
vitamin C for vitality and
omega 3 to help the
cardiovascular system.
with Ale
SERVES 4
PREPARATION 40 min
COOKING 25 min
400
25
1
10
6
10
2
1
g/14 oz pork tenderloin

cl/1 cup dark ale (such as
Rodenbach)
small piece fresh ginger
finely chopped
mushrooms
medium size, firm potatoes
thyme, bay leaves
and rosemary chopped
small white onions
or shallots
cloves garlic
corn oil
Cut the meat into slices about 1 cm thick and marinate

them in dark ale to which you have added chopped
garlic, ginger and herbs for at least a few hours.
Wash the potatoes and cut them into wedges,

lengthwise. Peel the small onions and cut in half. Pour 1
spoonful of corn oil in the ActiFry pan and cook the
potatoes and small onions for 10 minutes.
Red
Cabbage
with Mustard
Vinaigrette
SERVES 4 PREPARATION 10 min
In a bowl, mix the mustard, vinegar and honey.

Progressively add the oil, whisking constantly like you
would to make a mayonnaise, until you get an
emulsified sauce.
Cut the red cabbage into thin slices and season with
the vinaigrette.
red cabbage
oil
Meanwhile, drain the pork, saving the marinade. Pat the

meat dry with paper towels.
tablespoon white
balsamic vinegar
Add the meat to the potatoes with the quartered

mushrooms and brown for 5 minutes. Add the marinade
and simmer for another 10 minutes.
tablespoon mustard
teaspoon honey
The longer you prepare your marinade in

advance (ideally 24 hours ahead of time),
the better the meat will be. Belgians
prepare this recipe with strong dark ale,
such as Rodenbach.
60 | 61
244 Cal
Nutritious
BELGIUM
THE PERFECT PLEASURE

DESSERT!
Choose dark cherries that are
riches in vitamin C for vitality
and vitamin A for your skin.
The almonds provide
interesting fatty acids for
your cardiovascular system.
Cherry Beer
Cherries
100
ml/3 1/2 fl oz cherry

beer (Kriek)
Brown the flaked almonds for 10 minutes in the ActiFry

and set aside to cool.
400 g
g/14 oz pitted cherries
Cook the cherry beer with the sugar, vanilla and ginger
for 5 minutes.
Add the cherries and cook for 10 minutes. Add the zest
and juice of 1 lemon and half the flaked almonds (use
the rest for presentation).
teaspoon thinly sliced

fresh ginger
vanilla pod
or
1
powdered vanilla
100
gl/3 1/2 oz flaked

almonds
zest and juice of 1 lemon
20
g/3/4 oz/ 1 tablespoon

sugar
The cherries will have more flavour if you

let them cool before serving. In Belgium,
there is a very flavourful cherry beer
called Kriek.
62 | 63

Nutritious
PAYS-BAS
AN ORIGINAL WAY TO ENJOY

GREEN BEANS!
This is a way to benefit from
their numerous nutritional
properties and enjoy new
flavours: antioxidant vitamin
A, vitamin C for vitality, and B9
for its contribution to the
immune system, not to
mention the digestive
properties of sage.
Green Beans
with Fresh Sage, Pears and Peanuts

600
2
g/1 lb 5 oz green beans

pears, not too ripe, peeled
and diced
fresh sage, chopped
1
A passion for balanced cooking is
the best culinary gift you can
offer.
Mathijs Vrieze
For more flavour, use leeks

instead of tomatoes. Mushroom
lovers can add mushrooms.
peanuts
100
ml/3 1/2 fl oz low-fat whipping cream
100
ml/3 1/2 fl oz vegetable stock

oil
1
2
Cut the ends off the green beand cut them lengthwise.
Pour a spoonful of oil in the ActiFry pan and cook the
beans for about 10 minutes with the sage. Add the
diced pear and the peanuts. Pour in the vegetable
stock with the cream. Cook for another 10 minutes.
141 Cal
64 | 65
289 Cal
Nutritious
NETHERLANDS
Braised Fish
with Tomatoes and Fennel
FISH MENU!
The mix of a lean fish
(angler-fish) and an oily fish
(salmon) balances the fatty
acids in this recipe which is
both generous and light,
providing a good quantity of
omega-3 fatty acids that
protect the cardiovascular
system, and a controlled
quantity of fat in all.

500
g/1 lb 2 oz fish
(a mixture of salmon and
angler-fish)
peeled cucumber
fennel cut into small dice
Cut the fish into a dice with a sharp knife, sprinkle

with lemon juice and marinate while you dice the
fennel and tomatoes. Cut the cucumber into half
slices. Chop the chives and parsley.
Put the fish in the ActiFry, add a good quantity of

pepper and sprinkle with salt. Add the cucumber,
chives, fennel, tomatoes and the juice of the other
lemon. Sprinkle with a spoonful of olive oil. Cook for
15 minutes.
Add the fish stock and the cream. Cook for another
15 minutes. Top with parsley for decoration.
chives
2
tomatoes
lemons
chopped fresh parsley
50
ml/2fl oz fish stock or fumet
50
ml/2 fl oz low-fat
whipping cream
olive oil
salt and freshly ground pepper
Tip
Monkfish fillets can be substituted for angler-fish.
You can add saffron to this braised fish

dish, or spice it up with slices of raw ginger or
fresh coriander leaves to give it an exotic
taste.
Mathijs Vrieze
66 | 67

Nutritious
GOOD FAT!
Poultry has "good fat", because
it is mainly monounsaturated
and polyunsaturated, which
contribute to the cardiovascular
system. In addition, pineapple has
a large variety of minerals and
vitamins.
ENGLAND
Pineapple
chicken
Making dishes from good quality

ingredients is the essence of
culinary enjoyment to offer to
your family and friends.
Glenis Noble
To intensify the flavours, use

strong instead of mild curry
powder, and increase the
proportions to one ActiFry spoonful.
600
g/1 lb 5 oz boneless
chicken breast cut into
thin strips (1 cm by 3 cm)
250
g/9 oz canned pineapple

pieces, drained
soy sauce
pineapple juice
cornflour (cornstarch)
ground ginger
mild curry powder
Oil
250
ml/9 fl oz water
salt, pepper
In a bowl, mix the chicken strips with the a mixture of

cornflour, salt and pepper to coat them. Put them in
the ActiFry pan and pour in the oil. Cook for 5 minutes.
Drain the pineapple and reserve the juice.
Stop the ActiFry, add the ginger, curry powder and

pineapple and mix. Marinate for 5 minutes. Add the
soy sauce and water. Add 1 tablespoon of cornflour
mixed in with the pineapple juice. Add this to the
ActiFry.
Cook for another 5 minutes or until the chicken is

cooked and tender.
Tip
Serve with basmati rice (500 g/1 lb 2 oz)
288 Cal
68 | 69
351 Cal
[ Protein: 45 g ~ Fat: 10.6 g ~ Carbohydrates: 18.8 g ]
Nutritious
ENGLAND
Beef
with Beans
500
g/1 bl 2 oz lean steak
Trim the fat from the

meat and cut into thin
1 cm strips. Add the oil and onion in the ActiFry pan and
cook for 3 minutes. Add the meat and continue cooking
for 5 minutes.
teaspoon thyme chopped
Add the tomatoes and their juice, the stock, the thyme
and the beans and cook for 4 minutes.
Season with black pepper to taste.
g/14 oz/1 can red kidney

beans, washed and drained
If the tomatoes are too acidic, add a pinch of sugar

to mellow the flavour.
olive oil
1
1
sliced medium onion
400
g/14 oz/1 can chopped

tomatoes
200
ml/7 fl oz beef stock
410
FULL OF PROTEIN!
This recipe is a perfect
marriage of animal protein,
with the beef, and plant
protein, with the red beans.
Protein is essential for our
muscles to function properly.
This dish also provides you
with fibre for good digestion
and lycopen, which is an
antioxidant found in
tomatoes.
salt, pepper
Serve with green beans

or broccoli and melba
toast.
Glenis Noble
70 | 71
Italian cuisine, which has its

epicentre somewhere between
Tuscany and Emilia-Romagna, is
characterized by a large variety of
ingredients and great regional
diversity. On the other side of the
Mediterranean, Greek cuisine,
which
is
traditional
in
Mediterranean countries, has
recipes and techniques that differ
between the islands and inland
areas. Spanish cuisine is also has a
Mediterranean diet, with
gastronomic and cultural
differences depending on the
regions. The trip ends with
Portuguese cuisine, one of the
Under
the Sun
of Southern
Europe
world's richest in terms of variety
of ingredients-Vasco de Gama
contributed to that-and its
Moorish, Roman, African and
Indian influences.
PORTUGAL
SPAIN
ITALY
GREECE

Nutritious
QUALITY MARRIAGE
This recipe is rich in good
quality protein, thanks to the
marriage of pork and clams.
The latter also provide iodine,
which is good for the brain.
PORTUGAL
Alentejo-style
Pork

600
300
1
250
g/1 lb 5 oz pork tenderloin
Put the clams in water with a little flour until they

open and expel any sand. Repeat this procedure until
all the sand has been eliminated. Put the sliced onion
in the ActiFry pan with a spoonful of olive oil and
brown for 5 minutes.
Add the pork cut into cubes, 2 spoonfuls of olive oil,

salt to taste, pepper and a little paprika. Pour the white
wine over the meat and cook for 5 minutes.
Add the clams and cook for an additional 10 to 15

minutes.
g/10 1/2 oz clams

medium onion
ml/9 fl oz dry white wine
paprika to taste
olive oil
salt, pepper
Season the meat ahead of time

and allow it to marinate for a few
hours, or overnight, to give it more
flavour.
Tip
Serve with chips made in the ActiFry.
UNDER THE SUN OF SOUTHERN EUROPE
386 Cal
74 | 75
170 Cal
Nutritious
PORTUGAL
THE BENEFITS OF SQUID!

Squid are rich in protein and
poor in fat. They are, in
addition, an excellent source
of iodine, which contributes
to a healthy brain.
Algarve-style
Squid

600
g/1 lb 5 oz squid, cut

into slices
green pepper
red chilli pepper
100
1
ml/3 1/2 fl oz
dry white wine
Wash and trim the squid and season with salt. Peel the
garlic and chop finely. Cut the green pepper and chilli
into strips. Put the garlic, strips of green pepper, the
chilli pepper and the olive oil in the ActiFry pan and
cook for 10 minutes.
Add the squid and cook for 10 minutes. If you prefer

to leave the squid whole, and increase the cooking time
by 15 minutes or more.
Add the white wine, mix well and cook for another 5
minutes before serving with steamed potatoes.
olive oil
3
cloves garlic
salt
This recipe is typical of Algarve, in the

southern part of the country. You can serve
this dish with chips made in the ActiFry,
instead of steamed potatoes.
76 | 77

Nutritious
SERVE AS A SIDE DISH
This recipe goes well with
roasted meat or fish. It is full of
vegetables (2 of the 5
recommended daily portions),
and therefore in fibre as well,
but also in vitamins and
minerals, which are preserved
thanks to ActiFry cooking. To
these beneifts, you can add a
good supply of antioxidants
found in the olive oil.
SPAIN
Mediterranean
Vegetable
Stir-fry

1
150
Rosa Pertierra
You can vary Mediterranean

herbs to taste, using thyme,
savoury, sage,
and others.
medium aubergine (eggplant)
red pepper
green pepper
ml/3 1/2 fl oz dry white wine
cloves garlic
a few sprigs of parsley
Wash the vegetables. Cut the courgette and aubergine

into slices without peeling them. Sprinkle with salt and
pepper and set aside for about 15 minutes. Then cut
them into cubes. Clean the mushrooms and slice. Cut
the peppers into thin strips.
Put the aubergine, courgette, peppers and mushrooms

in the ActiFry. Pour in the oil and cook for 15 minutes.
Crush the garlic and chop the parsley. Add them to the
ActiFry with the white wine. Season. Cook for another
10 minutes. Serve as a starter.
g/5 1/4 oz white mushrooms
100
Your health depends on eating
well and healthy cooking is
essential.
courgette (zucchini), 200 g/7 oz
virgin olive oil

salt, pepper
113 Cal
78 | 79
226 Cal
[ Protein: 12.4 g ~ Fat: 12.9 g ~ Carbohydrates:13.7 g ]
Nutritious
SPAIN
ActiFried Scrambled
Tortilla

60
g/2 oz Serrano cured ham
green pepper
eggs
medium size potatoes

a few sprigs flat-leaf parsley
virgin olive oil

salt
AN EASY-TO-MAKE
COMPLETE DISH!
Eggs have very interesting
nutritional properties: they
have very good quality
protein needed for muscle
function, along with vitamin
A and E, and antioxidant
zinc, not to mention vitamin
D to fix calcium to the bones.
Potatoes provide excellent
complex carbohydrates to
make you feel full. And to top
it all off, ActiFry cooking
considerably reduces the
amount of fat used.
Peel the potatoes and

cut into pieces. Put
them in the ActiFry pan with the pepper, cut into strips,
and pour in the oil. Cook for 20 minutes.
Add the diced ham and the eggs, then cook for another
2 minutes.
Put the tortilla into a serving dish. Decorate with a few

sprigs of parsley.
If you cannot find Spanish

Serrano ham, Bayonne ham or
another cured ham will work as
well.
Rosa Pertierra
80 | 81

Nutritious
Rabbit is particularly interesting
nutritionally speaking: it has little
fat, and contains iron and vitamin
B12 to fight anaemia, as well as
protein for the muscular system.
SPAIN
Spicy Rabbit
rabbit, weighing 1.5 kg/3 lb 5

oz, cut into small pieces
Heat the oil in the ActiFry pan for 1 minute. Season the
rabbit and add to the ActiFry. Cook for 5 minutes.
red pepper
green pepper
Wash the peppers and cut into thin strips. Add to the
rabbit. Cook for an additional 15 minutes.
Add the white wine and continue the cooking for

another 15 minutes. Decorate the dish with sprigs of
parsley.
150
2
ml/5 fl oz dry white wine

cloves garlic
onion
a few sprigs flat-leaf parsley
You can replace the strips of

pepper with a julienne of
mushrooms, and the parsley with
thyme.
Rosa Pertierra
virgin olive oil

salt and pepper
341 Cal
82 | 83
328 Cal
Nutritious
ITALY
Light Ham
and Pea Risotto
A REALLY COMPLETE DISH!

The
rice's
complex
carbohydrates contribute to
fullness, while the ham has
protein for muscles and the
parmesan is very rich in
calcium for strong bones.
70
g/2 1/4 oz parmesan

cheese
30
g/1 oz cooked ham,

diced
100
g/3 1/2 oz cooked peas
100
g/3 1/2 oz/scant 1/2

cup raw risotto rice
400
ml/14 fl oz chicken stock
1
2
Put the oil in the ActiFry. Heat for about 3 minutes.
Pour in the stock and cook for about 15 minutes. Add

another cup (about 120 ml) of liquid if necessary
and cook the risotto for another 10 minutes.
At the end of the cooking process, add the peas, a little

oil, salt and parmesan. Serve.
Pour in the rice and brown for 2 minutes, then add the
ham and cook for another 2 minutes.
virgin olive oil

fine salt
In season, replace the peas by asparagus.

You can also use white truffle oil instead
of olive oil.
Carlo Cracco
84 | 85

Nutritious
ITALY
DELICIOUS AND LOW IN FAT!

With ActiFry, you can make
delicious fried fish with very
little fat. Serve this dish with
vegetables and you fill your
needs in protein and complex
carbohydrates.
Crispy Whitebait
with Bread and Tomatoes

360
g/12 1/3 oz fresh

whitebait
Put a spoonful of extra virgin olive oil in the ActiFry.

Heat for about 1 minute.
280
g/10 oz white bread
Cut the bread into cubes and add along with a garlic
clove. Cook for 3 minutes until the bread is evenly
browned.
Add the whitebait and cook for 4 minutes before

salting. .
Finish up by adding the fresh herbs and the dried

tomato, finely chopped. Serve with vegetables.
8
2
sun-dried tomatoes in oil

basil leaves chopped
10
sprigs parsley chopped
sprigs chives chopped
clove garlic
extra virgin olive oil
fine salt
At the last minute, when the

whitebait is on the plates, sprinkle
with a little lemon juice to boost the
fish flavours.
Carlo Cracco
326 Cal
86 | 87
210 Cal
Nutritious
ITALY
Bolognaise
Sauce
400
g/14 oz minced beef

(preferably with only
5% fat)
Put the extra virgin

olive oil to heat in the ActiFry for 1 minute.
carrot, diced
stick celery, diced
Add the vegetables and the meat, and cook for about
10 minutes.
Blend the peeled tomatoes into a pure and then add

to the meat and vegetables. Season with salt and cook
for about 25 minutes.
Serve.
300
TYPICAL BOLOGNAISE
SAUCE
This recipe has been revisited
to make it lighter and
adapted to a low-fat diet.
This sauce can be served with
pasta, rice or polenta, and is
rich in protein and
vegetables, making for a full,
nutritionally balanced meal
that could end with a dairy
product and a fruit.
g/10 1/2 oz tomatoes,

peeled
white onion, sliced
extra virgin olive oil
fine salt
For stronger flavours, add a spoonful

of white wine and a little chilli
pepper, which will enhance the meat
flavour.
Carlo Cracco
88 | 89

Mediterranean
Vegetables
Nutritious
THIS IS AN IDEAL GARNISH
FOR A NUMBER OF DISHES!
This recipe is low in fat, but full
of vegetables that keep their
vitamins and minerals thanks
to being cooked in the ActiFry.
GREECE
Tomato Sauce for Pasta and Pilaf

For me, three things count in

cooking: know-how, cooking
appliances and using the best
products. Only when you have all
three do you get the best results.
Ilias Mamalakis
Boost this vegetable tomato sauce

with 2 spoonfuls of finely chopped
basil, a handful of small black
olives and a dash of balsamic
vinegar. You can also replace the
thyme with coarsely ground
coriander seeds.
aubergine (eggplant),
cut in cubes
small courgette (zucchini),

cut in cubes
carrot, in cubes
fennel, finely chopped
tablespoons peas (optional)
small green pepper, finely

chopped
small red pepper, finely

chopped
onion, coarsely chopped
tablespoons tomato paste or

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

thyme
1
1
tea cup finely chopped parsley

olive oil
300
ml/ 10 fl oz water
Place the aubergines, courgettes, carrots, fennel, green

and red peppers in the ActiFry. Cook for 10 minutes
without adding anything.
Add the oil and continue to cook for 5 minutes. Add

the wine and the tomato paste diluted in a glass of
water. Add salt, pepper and thyme. Cook for an
additional 15 minutes. Add a little extra water at the
end if necessary.
Open the ActiFry, add the chopped parsley and peas

and cook for 5 more minutes. Serve.
Tip
You can eat these stewed vegetables alone or turn

it into a sauce for your pasta or rice pilaf.
115 Cal
90 | 91
381 Cal
Nutritious
GREECE
Sirloin Undercut
Cooked in Wine
A COMPLETE RECIPE!
This recipes contains good
quality protein essential to
renew muscle cells and iron
to fight anaemia, as well as
complex carbohydrates,
which makes this a complete
dish to serve with a starter of
raw vegetables.
SERVES 4 PERSONNES MARINADE 20 min PREPARATION 10 min COOKING 18 min

400
g/14 oz sirloin steak
400
g/14 oz potatoes
red pepper, cut into pieces
glass red wine
Cut the steak into bite-size pieces. Marinate them in

the red wine, with the oregano and the chilli pepper.
Cut the potatoes into small pieces about 1 cm. Put the
potatoes and the peppers in the ActiFry, add salt and
the oil and cook for 12 minutes.
oregano chopped
olive oil
teaspoon ground
cayenne chilli
pepper
Add the marinated meat, adjust the seasoning and

cook another 5 minutes.
Open the ActiFry and add the lemon juice. Close the
ActiFry and cook for another 1 minute. Serve sprinkled
with the gruyre cheese.
1.
salt
juice of 1 lemon
60
g/2 oz gruyre cheese,

cut into pieces
You can marinate the meat in curry

instead of oregano, adding a teaspoon
of ginger, which will give this dish an
oriental flavour.
Ilias Mamalakis
92 | 93

Nutritious
GREECE
CONTRARY TO POPULAR
BELIEF!
Not all cuts of pork are fatty.
With this recipe, by trimming
the fat from the pork
tenderloin, you can eat a dish
that is full of protein, with little
fat and a lot of flavour.
Sweet and Sour
SERVES 4 PREPARATION 15min COOKING 20 min

600
corn flour (+ extra for coating)
red wine
ml/ 10 fl oz tomto sauce

or passata
In a bowl, mix 1 spoonful corn flour with the red wine

until smooth, then add the tomato sauce, apple juice,
vinegar, sugar, tomato paste and seasoning, mixing
well. Set aside. Coat the meat lightly in corn flour in
another dish. Set aside.
Put the onions in the ActiFry, then pour the olive oil
evenly over them. Cook for 5 minutes. Add the pork
and the garlic, if desired. Cook for another 5 minutes.
Stir the pork to separate the pieces and then add to

the sweet and sour sauce. Cook for 10 more minutes,
until the pork is tender and the sauce thick. Stop the
ActiFry once during the cooking to stir the meat with a
wooden spoon.
Adjust the seasoning to taste and serve with rice or

mashed potatoes and green vegetables or sauted
cabbage.
tomato paste or tomato puree

150
Ilias Mamalakis
g/1 lb 5 oz pork tenderloin, trimmed of fat, cut into strips
1
300
Try with lean beef, lamb or

boneless chicken breast instead
of pork.
Pork
ml/5 fl oz unsweetend apple

juice
brown sugar
sliced onion
cloves finely chopped garlic

(optional)
red wine vinegar
low-fat olive oil

salt and freshly ground pepper
to taste
Tip
If the sauce is too thick, add some more tomato

sauce or water.
329 Cal
94 | 95
All the countries in Eastern Europe

have been subject to multiple
culinary influences, some from the
East and some from the West,
along with historical influences
linked to isolations and
occupations. These cuisines also,
of course, have influenced each
other, and today offer a range of
dishes and recipes that are as
varied and rich as the mosaic of
cultures and traditions that make
up these great countries.
BULGARIA
With ActiFry, cooking

becomes easy, and in a
glance, I can see how the food is
cooking. I love it!
Aron, 42 years old
Zala, Hungary
Trip Through
Eastern
Europe
ROMANIA
HUNGARY
CZECH REPUBLIC
POLAND
RUSSIA
211 Cal
[ Protein: 8.4 g ~ Fat: 13.8 g ~ Carbohydrates:13.2 g ]
Nutritious
BULGARIA
Aubergines
with Sheep's Milk Cheese and Cumin

3
100
3
medium aubergines
(eggplants), salted and
left to drain, then cut into
cubes
g/3 1/2 oz sheep's milk
cheese such as feta
cloves garlic,
finely chopped
medium onion, finely sliced
teaspoon ground cumin

fresh mint
Cook the onions in the ActiFry with the spoonful of oil

for 5 to 6 minutes.
Add the aubergines, chopped oregano, half the water,

the bay leaf, salt, pepper and a little cumin. Cook for
another 10 minutes.
Add the tomatoes, the rest of the water and the garlic
and cook for 10 minutes.
Finish off with fresh chopped mint and the sheep's milk
cheese. Cook for 3 to 4 minutes, adjust seasoning and
serve sprinkled with pine nuts.
VITAMINS, MINERALS,
CALCIUM AND MORE
This is an original way to
serve up a protein dish with
vegetables for their vitamins
and minerals, and cheese for
calcium. This dish perfectly
rounds off a meal.
oregano and bay leaf

2
1
tomatoes, peeled
and chopped
olive oil
200
ml/7 fl oz water
30
g/1 oz pine nuts

salt and pepper
Add the juice of a lemon and

chopped parsley to boost
the aubergine flavour.
TRIP THROUGH EASTERN EUROPE
98 | 99

Nutritious
NO FAT!
Cooking in ActiFry makes
flavourful meatballs without
adding fat. Using cheese is a
good way to contribute to a
day's calcium intake.
BULGARIA
Fried
Meatballs
600
1
100
2
Ivan Zvezdev
You can use various kinds of

cheeses or replace it with
chopped blanched Swiss chard
to make herb meatballs.
g/3 1/4 oz gruyere cheese
Beat an egg with the minced meat in a bowl. Add the

cumin, chopped parsley and bread, which has been
soaked in warm milk. Mix vigourously with a fork.
Season.
Make small meatballs, rolling between your hands.

Stuff each meatball with a small piece of cheese and
close it up so the cheese does not run out when the
meatball is cooked.
Roll the meatballs in flour and cook them in several

batches in the ActiFry for 20 minutes.
slices white bread

ml/3 1/2 fl oz milk
4-5
sprigs parsley
50
teaspoon ground cumin
100
1
Meals are a pleasure in life and
cooking the way to attain that
pleasure.
g/1 lb 5 oz minced meat

(mixture of 60%veal and
40% pork
egg
g/1 3/4 oz flour
323 Cal
100 | 101
310 Cal
Nutritious
ROMANIA
LIGHT CUISINE!
Trout is rich in protein and
low in fat! As a result, this
recipe is light and contributes
to a balanced diet. The final
touch of parsley is not only
delicious, it also adds extra
vitamins, so do not hesitate
to use it.
Fried
Marinated Trout
SERVES 2 MARINADE 2 h PRPARATION 20 min COOKING 15 min
1
trout (700g/1 lb 9 oz),

cleaned
Cut the trout into slices. Season the fish with

salt and pepper.
lemons
Mix the cloves, the crushed garlic and the lemon

juice and coat the trout pieces. Marinate in the
refrigerator for at least 2 hours.
Add 1 spoonful of oil to the ActiFry. Coat the trout

pieces one by one in flour and cook for 15 minutes.
fresh parsley
1
oil
50
g/1 3/4 oz flour
cloves
cloves garlic
salt and pepper
If you want to create new flavours, do

not hesitate to combine ingredients
freely. Do not be afraid of making a
mistake. Sometimes mistakes lead to
original, delicious recipes.
Jerme DUPORT
As soon as the fish is

cooked, sprinkle
it with parsley, which
gives
a refreshing touch.
102 | 103
342 Cal
For the spicy chicken drumsticks
132 Cal
For the fennel salad

Nutritious
HUNGARY
Spicy Chicken Drumsticks
NUTRITIONAL PROPERTIES!
Chicken drumsticks without
the skin provide good quality
protein with little fat. This dish
can be made with a salad that
provides vitamins, particularly
vitamin C for vitality, E as an
antioxidant, B9, which
contributes to the immune
system, and fibre for good
digestion.
and Fennel Salad

FOR THE DRUMSTICKS
1
kg skinless chicken drumsticks

wine vinegar
Sprinkle the drumsticks with wine vinegar, Tabasco

sauce and salt. Marinate overnight in the refrigerator.
Put 1 spoonful of oil in the ActiFry and heat. When the

oil is very hot, add the drumsticks and cook for 15
minutes until brown.
Wash the fennel, apple and celery, peel and cut into
thin slices. Mix the lemon juice and oil together in a
small bowl.
Pour over the dressing and garnish the salad

with olives.
Serve it with the hot chicken drumsticks.'
Tabasco sauce
salt
1
olive oil
FOR THE SALAD
ActiFry is practical and

easy to use for healthy
and delicious cooking.
Kollr Jnos
bulb fresh fennel
apple
150
We recommend marinating the chicken

overnight. Prepare the salad while the
chicken is cooking. This dish is both easy
to make and clearly healthy.
80
g/5 1/4 oz celery

g/3 oz green olives
juice of 1 lemon
crushed peppercorns
olive oil
104 | 105
180 Cal
Nutritious
LEAN AND VITAMIN-FILLED!
Chicken is lean when you eat it
without the skin. It provides
good quality protein that is
essential for healthy muscles,
and vitamin B12, with little fat.
HUNGARY
Chicken Stuffed
with Cheese and Paprika
skinless, boneless chicken

breasts
pieces firm cheese about

20 g/1 oz (each low-fat
or not)
Cut open the chicken breast in half lengthwise. Season

with salt and pepper and put a stick of cheese in the
middle. Close and tie with kitchen string like a roast.
Cook the onion and garlic until soft in the ActiFry with
1/2 spoonful of oil for 5 minutes.
Mix the rest of the oil with the paprika and brush the
chicken. After five minutes of cooking onion and garlic,
add the chicken to the ActiFry and cook for 6 minutes
with the thyme and bay leaf
Add the two liquids and cook for 6 more minutes with
bay leaves.
Adjust seasoning in the sauce, remove the string from

the chicken and serve with vegetables.
paprika
thyme, bay leaf
1
cooking oil
1
sliced onion
150
ml/5 fl oz tomato juice
150
ml/5 fl oz low-fat chicken

stock
2
10
cloves garlic, peeled and

crushed
basil leaves
salt and pepper
106 | 107
352 Cal

CZECH
REPUBLIC
Nutritious
Fritto-Misto
Seafood
with Cocktail Sauce
300
g/10 1/2 oz salmon
400
g/14 oz shrimp
400
g/14 oz squid cut into

slices or small octopus
eggs
150
g/5 1/4 oz flour
350
g/12 oz dried
breadcrumbs
individual pot plain

yoghurt
30
g/1 oz/2 tablespoons

tomato ketchup
20
ml/4 teaspoons red wine

salt
lemon
sunflower oil
Clean the fish and seafood, cut into a dice, sprinkle

with lemon juice and and salt lightly. Coat with flour,
dip in beaten egg and coat with breadcrumbs. Bread a
second time and refrigerate for 30 minutes to set the
coating.
Pour a spoonful of sunflower oil in the ActiFry and add

the breaded fish in 200-g/7-oz portions. Cook for 10
minutes.
Mix the yoghurt, ketchup, red wine, salt and pepper to

prepare the sauce.
COMBINING PROTEINS!
This fish and seafood dish
perfectly marries good
quality proteins, which are
essential for muscles, and
complex carbohydrates (flour
and breadcrumbs). It is
ideally accompanied with a
dish of cooked vegetables or
mixed salad.
108 | 109

Nutritious
POLAND
A HEALTHY, DELICIOUS WAY

TO END A MEAL!
This dessert corresponds to
one or two portions of fruit.
The apples are particularly
good for their pectin content:
this fibre helps you feel full.
Cinnamon Apples
SERVES 4 PREPARATION 15 min COOKING 15 20 min
4
85
You can replace the apricots with raisins

or dried figs. You can also replace the
cinnamon with cardamom or powdered
vanilla.
Golden apples
Peel the apples, cut into quarters and remove the core.
Cut each quarter into two wedges (so that each apple
is cut into a total of 8 wedges).
Place the apple wedges into a large bowl, add the oil
and mix until the apple pieces are completely coated.
Place the apple wedges into the ActiFry pan and cook
for 12 to 15 minutes.
Add the apricots and cook for 3 more minutes, or until

the apples are tender.
Meanwhile, in a bowl, mix the sugar and cinnamon.

Serve the apple wedges hot, sprinkled with the
cinnamon sugar.
g/3 oz dried apricots, cut

into small pieces
teaspoon ground
cinnamon
sugar
sunflower oil
87 Cal
110 | 111
Nutritious
RUSSIA
GET THE IRON YOU NEED!

Beef is a good source of iron
and vitamin B12, which fight
anaemia.
Beef Stroganoff
600
1
g/1 lb 5 oz tender beef

steak (rump, fillet)
vegetable oil
200
1
g/7 oz onions, sliced

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

whipping cream
salt and pepper
1
2
3
Slice the beef and marinate with the paprika.
Bring to a boil, season and serve.
Heat the vegetable oil and add the onions.

When the onions are transparent, add the beef slices.
Cook for 3 to 4 minutes and add the cream.
352 Cal
112 | 113
ActiFry
quickly convinced
me. Before, I only made
chips three or four times a
year because of the smell, and
how hard it was to clean up, and
because chips are not really dietetic.
Now, I make chips once a week and
that makes my son happy!
Omer, 44 years old
Ankara, Turkey
Turkish cuisine is one of the richest

in the world, close to both Europe
and the East, at the crossroad of
Asian, Eastern and Mediterranean
flavours. Further south, in the
Persian Gulf and the Emirates,
influences brought back in the
caravans are highlighted, with a
symbol of this culture, coffee,
served in tiny glasses, that
traditionally accompany all
discussions and are part of this
regions conviviality.
Quick Tour of
the Emirates
and Turkey
TURKEY
UNITED ARAB EMIRATES

Nutritious
TURKEY
Turkish
Saksuka Salad
AN ORIGINAL WAY TO ENJOY

AUBERGINES!
Take advantage of their
nutritional properties, and
particularly the presence of
antioxidant vitamins E, A and
C. ActiFry allows you to make
this dish with very little fat.

FOR THE SAUCE
glass tomato juice
tomato
teaspoon sugar
teaspoon salt
FOR THE SALAD
Flavour is essential!
Sedef Iybar
Turks call this aubergine (eggplant)

salad saksuka or kopeoglu. You can
replace the peppers with carrots for a
change of pace.
aubergines (eggplants),
diced
courgettes (zucchini)
medium-sized potatoes
yellow peppers
200 g
2
1
For the sauce, mix the ingredients and cook in a skillet

for 6 to 7 minutes to reduce.
Dice the potatoes and cook with the olive oil and 2
cloves garlic for 15 minutes.
Add the aubergines and courgettes. Cook for another

10 minutes. Add the peppers and cook for 10 more
minutes.
Pour the cooked preparation into a bowl. Remove the

cooked garlic and mix it with the yoghurt. Pour this
mixture over the preparation.
Then serve with the tomato sauce that you made

previously. Decorate with chopped parsley.
g/7 fl oz low-fat yoghurt

cloves garlic peeled
olive oil
QUICK TOUR OF THE EMIRATES AND TURKEY
214 Cal
116 | 117
218 Cal
[ Protein: 27 g ~ Fat: 7 g ~ Carbohydrates: 4.5 g ]
Nutritious
TURKEY
LOW-FAT KEBAB!
The word "kebab" usually
makes you think of a fatty
dish. In this version, the
choice of veal tenderloin and
only a small amount of oil
make it perfectly balanced
and light.
ActiFried Kebab
500
g/1 lb 2 oz veal
tenderloin
lemon
teaspoon red chilli pepper
carrots
250
1
ml/9 fl oz tomato sauce

or passata
clove garlic
6 or 7
shallots
olive oil
1
teaspoon salt
Cut the veal tenderloin into cubes and marinate with a

tablespoon of lemon juice and 1 teaspoon of red chilli
powder.
Slice the shallots and carrots finely and cook for 10

minutes. Then add the marinated veal and cook for
another 10 minutes.
Add the tomato sauce and cook for another 5 minutes.

Serve very hot.
Tip
Add some small whole cherry tomatoes in step 3, if

desired.
This teskebab (which literally

means stewed kebab) goes very
well with white rice, mashed
aubergine or potatoes.
Sedef Iybar
118 | 119

Nutritious
TURKEY
THIS DESSERT IS DELICIOUS

AND USEFUL!
It allows you to fulfill your
supplies
of
complex
carbohydrates and calcium. In
addition, almonds contain
antioxidants.
Semolina Halva
250
50
Before putting semolina in the ActiFry,

first mix it with a spoonful of olive oil and
a spoonful of water to keep it from
splaterring.
Sedef Iybar
g/9 oz semolina
g/1 3/4 oz peeled white
almonds
olive oil
butter
water (to moisten the

semolina)
150
g/5 1/4 oz sugar
100
ml/3 1/2 fl oz boiling water
250
ml/9 fl oz skimmed milk

vanilla essence
Mix the semolina well with the olive oil and water in a
bowl.
Cook the almonds with the semolina in the ActiFry for

15 minutes.
Mix the vanilla and sugar in the hot water, then add
the milk and pour this mixture over the semolinaalmond mixture. Cook for 10 minutes and pour into a
shallow bowl. Cover with a tea towel. Set aside for 10
minutes before serving.
Tip
Just before serving, sprinkle lightly with sugar.
231 Cal
120 | 121
[ Protein: 52 g ~ Fat: 9 g ~ Carbohydrates: 86 g ]
Nutritious
TURKEY
Turkey Breast
with Three Peppers

600
3
1 or 2
2
2
g/1 lb 5 oz turkey
breast, cut into strips
(1 cm by 3 cm)
cloves garlic, finely

chopped
virgin olive oil
glass white port

cider vinegar
salt, pepper
100
Cut the peppers into 2-cm

diamonds. Put them into
the ActiFry with onions,
add olive oil and cook 10
minutes.
Add garlic and cook 5

minutes. Season with salt
and pepper.
Add the turkey strips to the vegetables, along with the

white port, the water, and the cider vinegar and cook for
10 minutes, or until golden brown. Serve with Camargue
rice (500 g/1 lb 2 oz).
peppers, seeded (1 red,

1 green, 1 yellow)
sliced onions
ml/3 1/2 fl oz water
VITAMINS AND LOW IN FAT!

Turkey meat 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. The
peppers supply vitamins,
particularly vitamin C,
because 200 g/7 oz of
cooked pepper contains
more than 100 mg of
vitamin C, which is enough to
cover your daily needs.
630 Cal
122 | 123

UNITED
ARAB EMIRATES
Nutritious
HEALTHY MUSCLES!
This recipe provides good
quality proteins for healthy
muscles, and it allows you to
enjoy new flavours.
Shawarma Chicken
SERVES 4 PREPARATION 12 min COOKING 10/15 min
g/1 lb 2 oz boneless skinned
chicken breasts,
Slice the chicken. Mix all the ingredients and marinate

the chicken for 12 hours in the refrigerator.
ground cumin
ground nutmeg
ground cardamom
Put the marinated chicken in the ActiFry pan and cook

for 10 to 15 minutes.
Serve with chopped parsley and sliced onion.
fresh garlic, finely chopped
onion, finely chopped
vinegar
vegetable oil
500
pepper, salt
216 Cal
124 | 125
267 Cal

UNITED
ARAB EMIRATES
Nutritious
Chicken Drumsticks
with Garlic,
Lemon and Coriander
NO SKIN!
Choosing skinless chicken and
cooking in the ActiFry gives a
recipe that is both low in fat
and rich in good quality
protein that is good for your
muscles. Using garlic give a
little extra touch: it helps your
digestion; you can improve
this by serving this dish with a
mixed vegetables and whole
grains.

500
g/1 lb 2 oz skinless
chicken drumsticks
Wash the chicken drumsticks, drain and put them in the

ActiFry pan.
fresh garlic finely

chopped
Sprinkle with olive oil and cook for 15 to 20 minutes,

then add the coriander leaves and garlic, and mix well
with a wooden spoon. Add the lemon juice and cook for
5 more minutes.
1,5
lemon juice
vegetable oil
salt, to taste
(optional)
Use saffron to add colour and flavour

to this dish. You can also replace garlic
with onion to soften the flavours.
126 | 127
Australia, where you pick grapes in

summer in February and
Christmas is in the middle of the
hot season. Today, the country's
original British culinary tradition
has dissolved in the melting pot of
Australian cultures, offering us a
cuisine that is open to the world,
inventive, daring and based on
European techniques with a
respect for Australian flavours.
Then we cross the ocean to
Thailand, whose famous Thai
cuisine resembles the nearby
Chinese, Indian and Burma
cuisines, but with flavours and
ingredients all its own: curry, mint,
coriander, red basil, lemongrass,
and more. The country offers a
whole variety of regional cuisines:
spicy in the south, milder on the
On the
Indian
Ocean
central plains, influenced by
Burma in the North and
Laos in the north-east.
This great variety
makes a cuisine that is
more
and
more
popular.
ASIA
AUSTRALIA
Nutritious
ASIA
BALANCED GOOD FATTY

ACIDS!
Contrary to popular belief, if
you choose the right cut, pork
is not that fatty. And, it has
balanced fatty acids.
Pork Sticks
SERVES 5 PREPARATION 10 min COOKING 15/20 min
750
2
1
Marinate the pork in a mixture of oyster sauce, soy

sauce, oil and sugar for one hour.
oyster sauce
Place the marinated pork in the ActiFry, and then pour

some extra oil over it evenly. Cook for 15 to 20 minutes.
soy sauce
g/1 lb 10 oz pork loin, cut

into sticks
tablespoon sugar
cooking oil
216 Cal
ON THE INDIAN OCEAN
130 | 131

Nutritious
A COMPLETE DINNER DISH!
This dish combines the
complex carbohydrates in the
rice, corn and peas so you feel
fill, and good quality protein
from the shrimp. It makes an
ideal, balanced dish to eat for
dinner to complete your day's
supply of protein.
ASIA
Rice with Shrimp
Oil Sauce

12
600
2
300
6
fresh prawns
g/1 lb 5 oz cooked rice
spoonful sliced garlic
oyster sauce or soy sauce
fine sugar
freshly ground white pepper
Duangjai Angkulwaranyu
Fresh ingredients and

respecting cooking methods
always make the best dishes.
Add the prawns to the ActiFry and cook for 6 to 7

minutes or until the prawns are cooked and mixed well
with the sauce.
Add the cooked rice, the carrots, the corn and the peas.
Mix with a spatula. Cook for 5 minutes
Add the sliced shallot and the pepper and serve with
sliced cucumber and tomatoes.
sliced shallot
salt
If you want a spicier dish, add a
chopped green chilli pepper.
Put the shrimp oil paste, the sliced garlic, the oyster
sauce and the sugar in the ActiFry. Cook for 3 minutes.
g/10 1/2 oz cooked

vegetables (corn, carrots, peas)
shrimp oil paste
Tip
Shrimp oil paste is usually sold in Thai or Chinese

supermarkets. Alternatively, subsititute with fish sauce.
ON THE INDIAN OCEAN
259 Cal
132 | 133
Nutritious
ASIA
Fried Rice
BALANCED STIR-FRY!
With ActiFry, it is easy to
make perfectly balanced
fried rice. This recipe offers
both good quality proteins
and complex carbohydrates.

2
15
3
750
Saut the onions with the soy oil in the ActiFry for 5
minutes.
cooked, shelled prawns
Add the dice of Chinese sausage. Cook for 3 minutes,

then add the cooked prawns, the peas and the beaten
eggs. Continue cooking for 2 minutes.
Add the cooked rice. Sprinkle with a little cold water.

Cook for 5 to 10 minutes. Adjust the seasoning and
serve hot.
tablespoons canned
peas
g/1lb 10 oz cooked rice
or 250 g/9 oz raw rice
beaten eggs
chopped onions
soy oil
1
Chinese sausages,
diced
teaspoon salt
water
311 Cal
ON THE INDIAN OCEAN
134 | 135

Nutritious
AUSTRALIA
KANGAROO IRON!
Kangaroo meat has very little
fat and a good quantity of
iron. As for macadamia nuts,
they have an interesting
distribution of fatty acids.
Kangaroo Medallions
with Red Wine

600
g/1 lb 5 oz kangaroo loin

cut into medallions
weighing 50 g/1 3/4 oz each
red plum jelly
125
ml/4 fl oz red wine Cabernet

Sauvignon
250
ml/9 fl oz thickened veal stock
macadamia nut oil

25
g/just under 1 oz macadamia

nuts, coarsely chopped
fine salt
freshly ground pepper
You can replace the kangaroo loin

with beef loin, and macadamia
nuts with almonds.
crushed black peppercorns
Heat the macadamia oil in the ActiFry and add the

nuts to brown. Drain.
Put the seasoned kangaroo in the ActiFry that is still

hot and brown well. Cook for about 5 minutes so they
are still rare, since you will cook again at the end of the
recipe.
Remove them from the ActiFry. Add the crushed

peppercorns. Add the red wine and reduce a little. Add
the veal stock and reduce again. Add the plum jelly.
Reheat the kangaroo meat in the sauce and serve with

the sauted macadamia nuts.
ON THE INDIAN OCEAN
276 Cal
136 | 137
212 Cal
Nutritious
AUSTRALIA
Roasted
Pineapple and Figs
FIBRE AND VITAMINS!

This dessert contains fibre
(pineapple and figs) for good
digestion, and vitamins such as
vitamin C (pineapple) for
vitality, and vitamin A
(pineapple) for healthy skin.
Pineapple also has vitamin C in
it. This vitamin is fragile and
oxidises in contact with light,
but is protected by the fruits
thick skin until it is cut open.
with Honey

1
pineapple
fresh figs
lemon juice
honey
1
pinch ground
cinnamon
Cut off the top and bottom of the pineapple. Cut into
eight pieces lengthwise. Remove the core and the peel
and cut the fruit into small cubes.
Put the pineapple into the ActiFry, pour in 2 spoonfuls of

honey and cook for 10 minutes.
3
4
Meanwhile, wash the figs and cut into four.

Add the figs with a spoonful of additional honey, the
lemon juice and the cinnamon. Cook for 4 to 5 minutes.
Serve warm.
You can also use dry figs to

replace fresh ones; if so, soak
them in lemon water to soften
them.
ON THE INDIAN OCEAN
138 | 139
The immigrants and variety of

landscapes and cultures that form
the United States and Canada
have generated a very diversified
cuisine. It is certainly a
combination of all the different
cuisines you find around the
world!
Around
North
America
CANADA
UNITED STATES

Nutritious
A BOWL FROM THE SEA!
An original way to increase your
seafood and fish intake.
125
g large shelled, deveined,

headless prawns
CANADA
East Coast
Clam Chowder
can of 80 g/2 3/4 oz whole

small crabs, drained
can of 100 g/3 1/2 oz

salmon, drained and cut into
large pieces
50
g/1 3/4 oz peeled, diced

potatoes
40
g/1 1/2 oz onions and celery,

cut into small pieces
Put the potatoes, onion, celery and garlic in the

ActiFry. Pour the oil over them evenly. Cook for 5
minutes. Add the chicken stock and 200 ml/7 fl oz of
the milk. Cook for 25 minutes.
40
g/1 1/2 oz canned sweetcorn,

drained
Whisk the remaining milk with the corn flour until

smooth and pour into the ActiFry. Cook for 10 minutes
or until the soup is thick and the potatoes are tender
when poked with a fork.
Add the prawns, clams, salmon and corn; cook for

another 5 minutes, or until the prawns are transparent
and the other seafood hot. Season with salt, pepper
and chilli sauce to taste. Decorate with a little parsley.
corn flour (cornstarch)

chopped fresh parsley
1
For a stronger taste of clams, replace half the

chicken stock with clam juice or with the juice you
retain from the can of clams. For a richer soup, chop
a slice of bacon and add it to the ActiFry at the
Dana McCauley
same time you add the vegetables.
clove garlic, finely chopped
200
ml/7 fl oz low-salt chicken

stock
450
ml/16 fl oz milk
salt, pepper, chilli sauce
vegetable oil
AROUND NORTH AMERICA
435 Cal
142 | 143
315Cal
Nutritious
CANADA
ActiFried Chicken
with Peanuts and Orange Juice

600
60
100
1 to 2
g/1 lb 5 oz cubed boneless

chicken breast
Cook the onion for 5 minutes in the ActiFry and

add the seasoned chicken cubes and the peanuts.
g/2 oz unsalted peanuts,

coarsely chopped
Cook for another 2 minutes and add the garlic and

coriander leaves. Continue cooking for 1 minute.
ml/3 1/2 fl oz orange

juice
Add the orange juice and the vinegar. Cook for 2

minutes and add the chicken stock. Cooking for 5
minutes. Thicken with cornflour if you want.
Adjust the seasoning and serve with white rice.
sherry vinegar
300
ml/10 fl oz low-salt chicken

stock
cooking oil
(cilantro)
chopped onion

chopped
cornflour (optional)
salt and pepper
SIMPLE AND ORIGINAL!

This recipe provides all the
benefits offered by chicken:
good quality protein, vitamin
B12 and little fat, to which it
adds the original touch of
peanuts.
144 | 145

Nutritious
CANADA
A DELICIOUS DESSERT
Here is a delicious and
inventive way to finish off a
meal, while benefiting from
the vitamins and antioxidants
found in the berries.
Stewed Fruit
with Ice Wine
ActiFry offers the solution consumers were waiting for: the

possibility of considerably changing one's eating habits
without changing one's lifestyle. This singular advantage
not only places ActiFry as a trendsetter, but also at the
forefront of innovation
Dana McCauley.
For a no-alcohol
version, replace the
ice wine with an
additional glass of
white grape juice.
125
g/4 1/2 oz cranberries or

Morello cherries, canned or
frozen
125
g/4 1/2 oz fresh or frozen

blueberries
175
g/6 oz dried apricots, cut

in two
250
ml/ 9 fl oz ice wine or

sweet dessert wine
250
ml/9fl oz white grape juice

orange zest
Put the apricots, cranberries or cherries, blueberries, ice

wine and fruit juice in a bowl. Soak for 30 minutes.
Transfer the fruit and juice to the ActiFry. Cook for 20

minutes or until the fruit is plum and the juice slightly
thick.
Add the orange zest. Serve hot. You can keep these
stewed fruits for a week in the refrigerator in a sealed
container.
158 Cal
146 | 147
214 Cal
Nutritious
USA
Very Spicy
Creole Shrimp
30
150
g/5 1/4 oz large

mushrooms, sliced
sliced medium onion
sliced green pepper

chopped
2.
tablespoons
Cajun spice mix
300
1
large king prawns, shelled
ml/10 fl oz tomato puree

Oil
salt, pepper
Heat the oil in the ActiFry pan. Add the onion, green
pepper and chopped garlic. Cook for 6 minutes.
Add the Cajun spice mix and cook for 1 minute, then
add the tomatoes. Cook for another 15 minutes.
Add the seasoned prawns and cook for another 5

minutes.
Serve in a shallow bowl with the cooking liquid.
THE VIRTUES OF PRAWNS!

Prawns have a number of
nutritional properties. They
are low in fat and have a lot
of good quality protein,
which is essential for healthy
muscles. In addition, they
have a lot of vitamins, in
particular B12, which
contributes for forming red
blood cells, and B3, which
frees up energy for your
body's cells. They also have
zinc, which is recognized for
its antioxidant properties.
To make a spicier dish, add dried, ground chillies. Cajun spice mix
is a Louisiana speciality made with garlic, onion, paprika, black
pepper, cumin, powdered mustard, Cayenne pepper, thyme and
oregano. If you cannot find the prepared mixture, use all or part of
these ingredients to season your prawns.
148 | 149

Nutritious
USA
LIGHT AND EASY TO DIGEST!

This recipe provides you with
good quality protein to
maintain your muscles, very
little fat, and some complex
carbohydrates. It will make
sure you don't feel hungry
before your next meal. In
addition, the cumin has
digestive properties.
ActiFried Chicken
with Corn
You can replace the

chicken stock with
tomato sauce.
Heat the oil in the ActiFry pan. Cook the onion for 5
minutes. Add the seasoned chicken, the potatoes and
the crushed garlic. Brown for 5 minutes.
cloves garlic, peeled and

crushed
Add cumin and cook for another 1 minute. Add the

chicken stock and cook for 10 to 15 more minutes.
bunch parsley, chopped
Add the corn flour mixed with water, stir well and cook
for 2 minutes.
Finish off by adding the corn, parsley and cook for 3

minutes.
skinless, boned chicken

breasts, cut into cubes
sliced medium onion
200
g/7 oz canned sweetcorn,

drained
200
g/7 oz potatoes, cubed
300
ml/10 fl oz low-fat chicken

stock
ground cumin
corn flour (cornstarch),

mixed with a little water
Oil
salt, pepper
222 Cal
150 | 151
265 Cal
Nutritious
USA
Turkey with Pumpkin

and Nutmeg

400
g boneless turkey
breast, cut in cubes
Heat the oil in the ActiFry pan. Add the onion, the
seasoned turkey pieces and brown for 5 minutes.
350
g/12 1/3 oz pumpkin

cut into cubes
Add the maple syrup and let caramelise. Add the

pumpkin and nutmeg. Cook all together for 2 minutes.
tablespoons maple
syrup
Add the chicken stock and the herbs. Cook for 15 minutes.
sliced onion
3
4
bay leaf
sprig fresh thyme

chopped
nutmeg
cherry jelly
300
ml/10 fl oz low-fat
chicken stock
Oil
salt, pepper
A PERFECT MARRIAGE!
The marriage of pumpkin,
thyme and turkey gives this
recipe a number of strong
points, especially its
antioxidant
properties
(vitamin A), its digestive
qualities and its useful
proteins for healthy muscles.
By using turkey and cooking
in the ActiFry, you can limit
fat and calories.
Bind the sauce with the cherry jelly and cook for another
2 minutes. Serve.
Tip
If you cannot buy cherry jely, try substituting

cranberry sauce instead.
You can replace the maple

syrup with brown sugar if
you want.
152 | 153
Times
Fish - Shellfish
Potatoes
Standard sized chips
10 mm x 10 mm
Potatoes (quartered)
Diced potatoes
Frozen traditional chiips
Frozen thin cut chips
TYPE
Fresh
Fresh
Fresh
Fresh
Fresh
Frozen
Fresh
Frozen
Frozen
Frozen
QUANTITY
1,000 g/2 lb 4 oz
750 g/1 lb 11 oz
500 g/1 lb 2 oz
250 g/9 oz
1,000 g/2 lb 4 oz
750 g/1 lb 11 oz
1,000 g/2 lb 4 oz
750 g/1 lb 11 oz
750 g/1 lb 11 oz
750 g/1 lb 11 oz
ADD
1 s. oil
s. oil
s. oil
s. oil
1 s. oil
None
1 s. oil
None
None
None
COOKING TIME
40-45 min
35-37 min
28-30 min
24-26 min
40-42 min
14-16 min
40-42 min
30-32 min
30-32 min
25-27 min
TYPE
Breaded squid
Frozen
Angler-fish or monkfish
Fresh
Prawns (cooked)
Fresh
King prawns (uncooked) Frozen and thawed
Minced meat
Meatballs
COOKING TIME
12-14 min
20-22 min
10-12 min
12-14 min
Courgettes
Peppers
Mushrooms
Tomatoes
Onions
QUANTITY
750 g/1 lb 11 oz
650 g/1 lb 7 oz
650 g/1 lb 7 oz
650 g/1 lb 7 oz
500 g/1 lb 2 oz
ADD
1 s. oil+150 ml/5 fl oz water
1 s. oil
COOKING TIME
10-12 min
15-20 min
15-20 min
15-18 min
12-15 min
Frozen Dishes
Meat and Poultry
Chicken drumsticks
Chicken legs
Boneless chicken breast
Spring rolls
Veal rolls
Lamb chops
Pork chops
Pork tenderloin
Sausages
Rabbit back
ADD
None
1 s. oil
None
None
Vegetables
TYPE
Fresh slices
Fresh slices
Fresh quarters
Fresh quarters
Fresh slices
s. = ActiFry spoonful
Chicken nuggets
QUANTITY
300 g/10 oz
500 g/1 lb 2 oz
400 g/14 oz
300 g/10 oz (16)
TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Frozen
Frozen
QUANTITY
750 g/1 lb 11 oz
750 g/1 lb 11 oz
4 to 6
2
6 (about 750 g/1 lb 11 oz)
4 to 8 small
2 to 6
2 to 6
2 to 4
2 to 6 slices
4 to 8 (pierced)
2 to 6
600 g/1 lb 5 oz
400 g/14 oz
750 g/1 lb 11 oz
ADD
None
None
None
None
None
1 s. oil
1 s. oil
1 s. oil
1 s. oil
1 s. oil
None
1 s. oil
1 s. oil
None or 1 s. oil
1 s. oil
COOKING TIME
18-20 min
18-20 min
30-32 min
30-35 min
10-15 min
10-12 min
15-20 min
15-20 min*
15-18 min*
12-15 min
10-12 min
15-20 min
10-15 min
12-15 min
18-20 min
Ratatouille
Fish and noodle stir-fry
Country fry
Savoy fry
Carbonara pasta
Palla
Fried rice
Chili con carne
TYPE
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
QUANTITY
750 g/1 lb 11 oz
750 g/1 lb 11 oz
750 g/1 lb 11 oz
750 g/1 lb 11 oz
750 g/1 lb 11 oz
650 g/1 lb 7 oz
650 g/1 lb 7 oz
750 g/1 lb 11 oz
ADD
None
None
None
None
None
None
None
None
COOKING TIME
20-22 min
20-22 min
25-30 min
20-25 min
15-20 min
15-20 min
15-20 min
12-15 min
Desserts
Bananas
Cherries
Strawberries
Apples
Pears
Pineapple
TYPE
Slices
Foil wrapped
Whole
Cut in four
Cut in two
Cut in pieces
Cut in pieces
QUANTITY
500 g/1 lb 2 oz (5 bananas)
2 bananas
Up to 1,000 g/2 lb 4 oz
Up to 1,000 g/2 lb 4 oz
3
Up to 1,000 g/2 lb 4 oz
1
ADD
1 s. oil + 1 s. brown sugar
None
1 s. oil + 1 to 2 s. sugar
1 to 2 s. sugar
1 s. oil + 2 s. sugar
1 to 2 s. sugar
1 to 2 s. sugar
COOKING TIME
4-6 min
20-25 min
12-15 min
5-7 min
10-12 min
8-12 min
8-12 min
COOKING TIMES
Cooking
154 | 155
Alphabetical Index
S
A
ActiFried chicken with corn . . . . . 151
ActiFried chicken with peanuts . . . .
and orange juice . . . . . . . . . . . . . . 144
Crispy whitebait with bread and

tomatoes . . . . . . . . . . . . . . . . . . . . . . .87
ActiFried kebab . . . . . . . . . . . . . . . 118
ActiFried scrambled tortilla . . . . . .80
East coast clam chowder . . . . . . 143
Alentejo-style pork . . . . . . . . . . . . . .75
Algarve-style squid . . . . . . . . . . . . . .76

Angler-fish cheek stew . . . . . . . . . . . .
with vanilla . . . . . . . . . . . . . . . . . . . . .44
Aubergines with sheep's milk . . . . . .
cheese and cumin . . . . . . . . . . . . . . .98
Mushroom tarragon chicken . . . . .47
N
New potatoes with garlic, tomatoes
and shrimp . . . . . . . . . . . . . . . . . . . . .36
P
Pineapple chicken . . . . . . . . . . . . . . .69
Fried meatballs . . . . . . . . . . . . . . . 101
Pork sticks . . . . . . . . . . . . . . . . . . . . 130
Spicy chicken drumsticks and fennel

salad . . . . . . . . . . . . . . . . . . . . . . . . 105
Fried rice . . . . . . . . . . . . . . . . . . . . . 134
Pork tenderloin with beer and red

cabbage, mustard vinaigrette . . .61
Potatoes with garlic . . . . . . . . . . . . . . .
and coriander . . . . . . . . . . . . . . . . . . .39
Potatoes with mushrooms . . . . . . .35
Cherry beer cherries . . . . . . . . . . . . .62
Kangaroo medallions . . . . . . . . . . . . .
with red wine . . . . . . . . . . . . . . . . . . 137
L
Light ham and pea risotto . . . . . . .84
Chicken drumsticks with garlic,

lemon and coriander . . . . . . . . . . 126
Lower fat poutine . . . . . . . . . . . . . . .41
Chicken stuffed with cheese and

paprika . . . . . . . . . . . . . . . . . . . . . . . 107
. . . . . . . . . . . . . .11
Mediterranean vegetable stir-fry .79
Coconut-flavoured chips . . . . . . . .31
Mediterranean vegetable tomato

sauce for pasta and pilaf . . . . . . . .91
Cinnamon apples
Shawarma chicken . . . . . . . . . . . . 125
Fried marinated trout . . . . . . . . . 102
Green beans with fresh sage, pears

and peanuts . . . . . . . . . . . . . . . . . . . .65
Semolina halva . . . . . . . . . . . . . . . 121

Sirloin steak cooked in wine . . . . .92
Braised fish with tomatoes and

fennel . . . . . . . . . . . . . . . . . . . . . . . . . .66
Seafood fritto-misto with cocktail

sauce . . . . . . . . . . . . . . . . . . . . . . . . 108
Peanut bacon chips . . . . . . . . . . . . .38
Beef stroganoff . . . . . . . . . . . . . . . 112

Bolognaise sauce . . . . . . . . . . . . . . .88
Sarladaise potatoes . . . . . . . . . . . . .34
Flambed Valais apricots . . . . . . . .53
B
Beef with beans . . . . . . . . . . . . . . . .70
Saffron risotto . . . . . . . . . . . . . . . . . .50
Potato wedges and cocktail sauce 33
R
Real homemade chips . . . . . . . . . . .29
Rhubarb and pistachio . . . . . . . . . . . .
yoghurt cake . . . . . . . . . . . . . . . . . . .48
Rice with shrimp oil sauce . . . . . 133
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Roasted pineapple and figs with
honey . . . . . . . . . . . . . . . . . . . . . . . . 138
Spicy rabbit . . . . . . . . . . . . . . . . . . . .83

Stewed fruit with ice wine . . . . . . 147
Stuffed pork medallions, rosemary
vegetable skewer and
cabbage-carrot salad . . . . . . . . . . .57
Sweet and sour pork . . . . . . . . . . . .95
T
Tex-Mex chips . . . . . . . . . . . . . . . . . .30
Turkey breast with three peppers 122
Turkey with pumpkin . . . . . . . . . . . . . .
and nutmeg . . . . . . . . . . . . . . . . . . 152
Turkish saksuka salad . . . . . . . . . 117
V-W
Very spicy creole prawns . . . . . . 148
Wiener Schnitzel . . . . . . . . . . . . . . . .54
ALPHABETICAL INDEX
156 | 157
Ingredient Index
Apricots
Cinnamon apples . . . . . . . . . . . . . . 111
Flambed Valais apricots . . . . . . . .53
Angler-fish
with vanilla . . . . . . . . . . . . . . . . . . . . .44
Braised fish with tomatoes . . . . . . . .
and fennel . . . . . . . . . . . . . . . . . . . . . .66
Apples
Cinnamon apples . . . . . . . . . . . . . . 111
Spicy chicken drumsticks . . . . . . . . . .
and fennel salad . . . . . . . . . . . . . . 105
Stuffed pork medallions, . . . . . . . . . .
rosemary vegetable skewer
and cabbage-carrot salad . . . . . . . .57
Aubergines (eggplant)
Aubergines with sheep's milk
cheese and cumin . . . . . . . . . . . . . . .98
Turkish saksuka salad . . . . . . . . . . 117
Beef
Beef Stroganoff . . . . . . . . . . . . . . . 112
Beef with beans . . . . . . . . . . . . . . . . .70
Bolognaise sauce . . . . . . . . . . . . . . . .88

Sirloin undercut cooked in wine . .92
Peppers
Algarve-style squid . . . . . . . . . . . . . .76
Mediterranean vegetable . . . . . . . . .
tomato sauce . . . . . . . . . . . . . . . . . . .91
Potato wedges
and cocktail sauce . . . . . . . . . . . . . . .33
Sirloin steak cooked in wine . . . . . .92
Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38
cabbage-carrot salad . . . . . . . . . . . .57
Turkey breast with three peppers 122
Very spicy Creole prawns . . . . . . 148
Berries and red fruit

Cherry beer cherries . . . . . . . . . . . . .62
Cabbage
cabbage, mustard vinaigrette . . . .60
Carrots
ActiFried kebab . . . . . . . . . . . . . . . 118
with vanilla . . . . . . . . . . . . . . . . . . . . .44
sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Rice with shrimp oil sauce . . . . . . 133
Stuffed pork medallions,rosemary
Celery
with vanilla . . . . . . . . . . . . . . . . . . . . .44
and fennel salad . . . . . . . . . . . . . . 105
Cheese
Aubergines with sheep's . . . . . . . . . . .
milk cheese and cumin . . . . . . . . . . .98
Chicken stuffed with cheese and
paprika . . . . . . . . . . . . . . . . . . . . . . . 107
Fried meatballs . . . . . . . . . . . . . . . . 101
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Chicken
ActiFried chicken with peanuts . . . .
and orange juice . . . . . . . . . . . . . . 144
Chicken drumsticks with garlic,
lemon and coriander . . . . . . . . . . 126
Chicken stuffed with cheese . . . . . . .
and paprika . . . . . . . . . . . . . . . . . . . 107
Shawarma chicken . . . . . . . . . . . . 125
and fennel salad . . . . . . . . . . . . . . 105
Clams
East coast clam chowder . . . . . . . 143
Corn
Courgettes (zucchini)
sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91
INGREDIENT INDEX
158 | 159
Fennel
Figs

Pork tenderloin with beer . . . . . . . . . .
and red cabbage, mustard
vinaigrette . . . . . . . . . . . . . . . . . . . . . .60
Very spicy creole prawns . . . . . . . 148
Roasted pineapple and figs . . . . . . . .

with honey . . . . . . . . . . . . . . . . . . . . 138
Pears
Green beans
Green beans with fresh sage, . . . . . .

pears and peanuts . . . . . . . . . . . . . . .65
Green beans with fresh sage, . . . . . .

pears and peanuts . . . . . . . . . . . . . . .65
Peas
Ham
Fried rice . . . . . . . . . . . . . . . . . . . . . . 134

B
Braised
fish with tomatoes and
fennel
fe
. . . . . . . . . . . . . . . . . . . . . . . . . .66
Mediterranean
vegetable tomato
M
sauce . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Spicy chicken drumsticks and fennel
salad . . . . . . . . . . . . . . . . . . . . . . . . . 105

Saffron risotto . . . . . . . . . . . . . . . . . .50
Kangaroo
Kangaroo medallions . . . . . . . . . . . . . .
with red wine . . . . . . . . . . . . . . . . . . 137
Mushrooms
Angler-fish cheek stew . . . . . . . . . . . . .
with vanilla . . . . . . . . . . . . . . . . . . . . .44
Mediterranean vegetable . . . . . . . . . .
stir-fry . . . . . . . . . . . . . . . . . . . . . . . . . .79
Pineapple
Roasted pineapple and figs with
honey . . . . . . . . . . . . . . . . . . . . . . . . 138
Pork
Fried meatballs . . . . . . . . . . . . . . . . 101
Pork sticks . . . . . . . . . . . . . . . . . . . . . 130

Sweet and sour pork . . . . . . . . . . . . .95
Potatoes
Coconut-flavoured chips . . . . . . . . .31
New potatoes with garlic, . . . . . . . . .
tomatoes and prawns . . . . . . . . . . .36
Peanut bacon chips . . . . . . . . . . . . . .38
Potato wedges and . . . . . . . . . . . . . . .
cocktail sauce . . . . . . . . . . . . . . . . . . .33
Potatoes with garlic . . . . . . . . . . . . . . .
and coriander . . . . . . . . . . . . . . . . . . .39
Real homemade chips . . . . . . . . . . .29
Sarladaise potatoes . . . . . . . . . . . . .34
Tex-Mex chips . . . . . . . . . . . . . . . . . . .30
Prunes
Pumpkin
Turkey with pumpkin
and nutmeg . . . . . . . . . . . . . . . . . . . 152
Rabbit
Spicy rabbit . . . . . . . . . . . . . . . . . . . . .38
Red beans
Beef with beans . . . . . . . . . . . . . . . . .70
Rice and risotto

Fried rice . . . . . . . . . . . . . . . . . . . . . . 134
yoghurt cake . . . . . . . . . . . . . . . . . . . .48
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Saffron risotto . . . . . . . . . . . . . . . . . .50
Rhubarb
yoghurt cake . . . . . . . . . . . . . . . . . . . .48
INDEX PAR INGRDIENTS
160 | 161
Salmon
and fennel . . . . . . . . . . . . . . . . . . . . . .66
Seafood fritto-misto . . . . . . . . . . . . . .
with cocktail sauce . . . . . . . . . . . . 108
Semolina
ActiFried kebab . . . . . . . . . . . . . . . 118
Semolina Halva . . . . . . . . . . . . . . . 121
Shrimp
Fried rice . . . . . . . . . . . . . . . . . . . . . . 134
Very spicy Creole prawns . . . . . . 148
Squid
Beef with beans . . . . . . . . . . . . . . . . .70

and fennel . . . . . . . . . . . . . . . . . . . . . .66
Risotto . . . . . . . . . . . . . . . . . . . . . . . . . .58
Saffron risotto . . . . . . . . . . . . . . . . . .50
Trout
Fried marinated trout . . . . . . . . . . 102
Turkey
and fennel salad . . . . . . . . . . . . . . 105
Turkey breast . . . . . . . . . . . . . . . . . . . . .
with three peppers . . . . . . . . . . . . 122
Turkey with pumpkin . . . . . . . . . . . . . .
and nutmeg . . . . . . . . . . . . . . . . . . . 152
Veal
Algarve-style Squid . . . . . . . . . . . . . .76

ActiFried kebab . . . . . . . . . . . . . . . 118

Fried meatballs . . . . . . . . . . . . . . . . 101
Saffron risotto . . . . . . . . . . . . . . . . . .50
Wiener Schnitzel . . . . . . . . . . . . . . . .54
Tomatoes
Whitebait
Aubergines with sheep's . . . . . . . . . . .

milk cheese and cumin . . . . . . . . . . .98
Crispy whitebait with bread . . . . . . .

and tomatoes . . . . . . . . . . . . . . . . . . .87
INGREDIENT INDEX & NOTES
Notes
162 | 163
Acknowledgements:
Doctor Peter Minrik
Professor Doctor Osman Mftolu
Doctor Christian Recchia
Doctor Marianna Trifonova
Doctor Trent Watson
Duangjai Angkulwaranyu
Stphanie Biteau
Carlo Cracco
Jrme Duport
Nathalie Hutter Lardeau
Sedef Iybar
Kollr Jnos
Ilias Mamalakis
Dana McCauley
Glenis Noble
Rosa Pertierra
Reinhard blacker
Mathijs Vrieze
Ivan Zvezdev
SA SEB - 21261 SELONGEY CEDEX - RCS B 302 412 226

reference: 5086311
All rights reserved
Nutritional content:
Atlantic Sant
Graphic design and layout:
JPM & Associs
Photo credits:
Image & Associs - Fotolia - Inmagine - Photodisc - Marc Muller
Translation:
Pro-fusion
Production:
Typocentre
Belgium
Netherlands
Czech Republic
Canada
Russia
12
Great Britain
11
Germany
Poland
30
NW
150
Asia
Turkey
United
Arab Emirates
120
240
Greece
SE
SW
2
270
France Switzerland Hungary

Romania
Italy
Bulgaria
90
NE
United States
Spain
Portugal
60
300
10
330
Australia
210
180
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A World of Gourmet Cooking with ActiFry

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A World of Gourmet Cooking with ActiFry

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Taste the world

France Switzerland Hungary

Do not alter the quantities of ingredients and liquid mentioned

The story of ActiFry

Golden Rules for Healthy Eating

Eat... and enjoy!

Week 1: balanced meals

Potatoes Around the World

Tefal: Nutritious &

Day after day, TEFAL's Nutritious

TEFAL: NUTRITIOUS & DELICIOUS COOKING

Today, in addition to simplifying

Our research and studies led to four

ActiFry is, in fact, a great success

TEFAL: NUTRITIOUS & DELICIOUS COOKING

It is essential to recognize good carbohydrates, good protein, and

The choice is clear: if we want to respect the rules of healthy

Doctor Trifonova, nutritionist

In modern Russia, healthy eating corresponds to quality cooking that preserves

ActiFry represents a fantastic opportunity to cook with less fat, which

Eating is, above all, a social act of sharing, a moment of pleasure we

TEFAL: NUTRITIOUS & DELICIOUS COOKING

Rules for Healthy Eating

Eat... and enjoy!

The 7 food groups

1 Enjoy what you eat; set aside the ideas of

7 Use at least three different kinds of oils:

restrictions and diets.

olive, walnut, soy, etc. Daily dose: 2 to 3 spoonfuls.

Varying your diet

GOLDEN RULES FOR HEALTHY EATING

Energy (Cal or kj)

Measure of daily energy needs.

Renews tissues and cells.

Responsible for proper cell function (fatty acids).

Pulses, whole grains, dried fruit, fresh figs, plums, kiwi,

Fish, crustaceans, shellfish

Carrots, spinach, watercress, mangoes, apricots,

Oils, dried fruits and nuts

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

Regulates digestion, slows absorption of cholesterol

GOLDEN RULES FOR HEALTHY EATING

Vary your oils

lism of lipids and cholesterol.

Leading the linoleic

Average fatty acid content

Leading the alpha

saturated fatty acids

Omega 6 fatty acid

This acid reduces triglycerides

Beware of saturated oil!

Saturated fatty acids resist well to

GOLDEN RULES FOR HEALTHY EATING

Potatoes not only contain most

How should I store potatoes?

The best places to keep potatoes are in a

What variety should I use?

How should I cut the potatoes?

How should I prepare potatoes

Potatoes vary in size, shape and flavour

GOLDEN RULES FOR HEALTHY EATING

Balanced menus for the week

We suggest an ideally balanced