Health Benefits of Beets
– Lowers blood pressure and supports a healthy heart (1)
– Beet juice can slow the progression of dementia by increasing brain oxygenation. (2)
– Anti-inflammation. The choline in beets is a versatile nutrient that can reduce chronic inflammation in addition to improving sleep and memory, as well as maintaining proper muscle movement and fat absorption. (3)
– Beet juice increases athletic performance due to improved muscle oxygenation. (4)
Benefits of Roasting Vegetables
– Roasting certain vegetables increases the bioavailability of their nutrients. You get more carotenoids from sweet potatoes if you roast them as opposed to steaming or sautéing them. Boiling leaches out nutrients the most.
– Roasting uses less oil and keeps the calorie count low.
– It is very easy to roast vegetables and takes less stove time and clean up.
– Roasting draws out the natural sweetness of the vegetables in their purest form.
– Even while roasting maintains the "pure" form of the vegetable, you can still add spices and sauces to play with the flavors.
Cod Health Benefits
High source of vitamin B12.
Excellent substitute for meat protein, with one serving containing over 40% of daily protein needs, with approximately 21 grams per 4 ounce serving.
High in iodine, selenium, phosphorus, choline and vitamin B3
Supports heart health as vitamins B12 and B6 keeps homocysteine (a molecule that can damage blood vessels) levels low.
Health Benefits of Radishes
Liver purifying+kidney cleansing properties
Inhibits urinary tact infections
Reduces destruction of red blood cells by facilitating oxygen absorption in blood
Filled with anthocyanins, which have anti-cancer and anti-inflammatory properties. Radishes also have detoxifying anti-carcinogenic properties
Relieves constipation (high in fiber)
Lowers blood pressure (good source of potassium)
Positive impact on blood sugar levels
Source of vitamin C, phosphorous, zinc, B-complex
History of Escargot
Escargot translates into "edible snails" and is a delicacy in France, Portugal and the Catalan region of Spain. Archeological excavations have shown that snails have been eaten for thousands of years. The Romans in particular considered snails an "elite" food as noted in the writing of Pliny, a Roman, naturalist philosopher. In French cuisine, the snails are removed from their shells, cooked separately in garlic and butter and then placed back inside their shells and served.
What I love about this apéro hors d'oeuvre is that it is so easy to put together and the flavours blend so well together and it just blows peoples' minds. I made this for New Year's Eve party in our home in Normandie this year and everyone devoured these. Compliments given mid bite!
The secret is the fromage blanc mixed with herbs and a dash of vinegar to offset the sweetness of the beet. In America, fromage blanc (a sort of yoghurty-smooth cottage cheese) can be replaced with sour cream or greek yoghurt.
Boiled beets, sliced and cut into squares
Boiled quail egg, sliced
Fromage blanc (or greek yoghurt or sour cream)
Herbs, minced (I used chives, thyme, rosemary in mine)
White balsamic vinegar
Boil, mix and then pile them up!
History of Steak Diane Sauce
Steak Diane sauce was named after the Roman goddess Diana of wild animals and the hunt. Her body was considered sacred and when a hunter happened upon her while she was bathing in a river, she turned him into a stag, acounting for the fact that artistic depictions of Diana show her accompanied by a deer. In the 19th century, chefs named their black truffle and cream à la Diane sauce after the goddess as an accompaniment for venison. Over the centuries it evolved into a mushroom steak sauce flambéed with Cognac or brandy and exploded across restaurants in the 1960's as a fiery, table-side dining presentation.
Olive Oil (for pan)
Salt+Pepper (added before and during cooking)
Lime (drizzled on about halfway through cooking)
Mushroom vegan sauce
Soy or coconut cream
Sautée mushrooms in olive oil or coconut oil. Once crispy and cooked through, addd cream, S+P and stir until reduced and thickened slightly.
Lentils (1/4 a cup uncooked beans per person)
Chicken or vegetable bouillon cube if you don't have stock
Pepper (and salt if foregoing the already salt bouillon)
Water for boiling
Soak dry lentils for one hour with S+P and other herbs such as rosemary and bay leaf. Cove with water in a saucepan and boil for 15-20 minutes. Add spices, herbs, or bouillon cube if desired.
History of the Terrine
The terrine dates back to the Romans and was rumored to have been a favorite of Nero. It has evolved over the centuries and has become engrained in French culinary tradition in the form of oven baked meat and fish pâtés.
The French fashion their terrines with finely chopped meat marinated overnight in a wine and herb mixture and then oven baked in an earthenware dish au-bain-marie. The dish is pressed with a heavy object while in the refrigerator for several days in order to release trapped air pockets and to further infuse the flavors.
Cauliflower Health Benefits
Contains cancer-fighting compound, sulforaphane, which is a sulfur compound that has also been shown to kill cancer stem cells. (1)
Boosts heart health. Sulforaphane helps improve circulation and kidney function. (2)
Rich in vitamins and minerals; mainly vitamin C, K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. (4)
Supports brain health. Choline in cauliflower is a B Vitamin known for its role in brain development. (5)
Detoxification support. (6)
Digestive benefits due to high concentration of dietary fiber. (7)
History of Sauce Béarnaise
Sauce Béarnaise is considered a "child sauce" born from its mother sauce, hollandaise sauce. The main difference is that a Béarnaise sauce adds shallots and tarragon. Created through an emulsification of butter and egg yolk, the sauce was originally intended for steak. It's name is derived from the Béarn region in France. Culinary history supports the idea that this sauce was originally created by chef Collinet for the 1863 opening of his restaurant Le Pavillon Henri IV, named after Henri IV who was from Béarn. (1)
Parsnips Nutrition (1)
Potassium, manganese, magnesium, phosphorous, zinc, and iron
Vitamin B, vitamin C, vitamin E, vitamin k
+ high fibre and some protein
- High levels of folate in parsnips reduces homocysteine levels in blood (2)
- Parsnips contain high levels of soluble dietary fibre, which is associated with reducing cholesterol levels, facilitating gastro functioning and lowering chances of diabetes. (5)
- Folate, as a B-vitamin is also related with lower birth defects. (6)
- Packed with anti-oxidants, parsnips boost the immune system and stimulate the production of white blood cells, which are crucial in fighting disease. *For chemo patients with unstable white blood cell levels, parsnips are a nourishing option. (7)
Clementine peels (pesticide-free)
Take a few stacks of fresh fig leaves. Let the leaves dry in the sun, on a radiator, or in an oven for 30 minutes on the lowest temperature to fully dry and dehydrate them.
Crumble leaves between fingers until finely shredded.
Finely chop clementine peels, let dry on a small plate.
Once peels and leaves are crumbled and dry, mix with a handful or tea (depending on how many leaves you have) and seal inside a glass jar for the flavours to infuse.
Boil water and make tea!
2–3 large zucchinis (courgettes)
Drizzle of olive oil
Slice zucchinis into inch-wide cuts, scoop out part of inside to create shallow bowls into which you'll place the filling
Sautée diced shallots and bacon together and then fill it into the zucchini cups. Arrange on foil-covered baking sheet
On a separate baking sheet, place thinly sliced shallots/onions and coat with olive oil, S+P
Bake at 350ºF/180ºC for about 10-15 minutes (keep an eye on the cooking process because the shallots might cook faster!)
Appetizer assortment amuse bouche... amuse your mouth. A simple plate with a curation of small bites to launch a family style meal with an elegant starting point.
Rose Hip Jam Ingredients
2 quarts rose hips
6 cups water
1/2 cup fresh squeezed lemon juice
1 package pectin
1/4 teaspoon butter
3 1/2 cups natural cane sugar
Sweet Potato Purée
Two (or more) sweet potatoes
2 (or more) large onions
Thyme (or other preferred herbs)
Splash or more of white balsamic vinegar
1/4 cup goat cheese
Chicken broth or milk to thin (approximately 1/2 cup for the above quantity)
A couple handfuls of shrimp (20 shrimps pictured)
Sweetened Sake (about 1/4 cup for above quantity)
1/2 lime or lemon
Neutral oil like grape seed or olive
Squeeze of lemon or lime
How to Cook White Asparagus
- Cut off the bottoms, about 1-2 inches, or where the stem feels harder than the rest of the stalk
- Peel the outer hard skin. It might take a few layers of peeling to reveal the softer flesh
- Boil in salted water for 15-20 minutes until very tender
Traditionally, white asparagus is served with a rich hollandaise sauce, but my take offers a lighter substitute for this side dish. After boiling, as instructed above, I added the asparagus to the pan in which the main dish (meat in this case) was cooked in. You can also add it to a fresh pan of course, and sautéed the vegetable in the juices to inject it with added flavour and crisp the outside. Add a soft boiled egg (or quail eggs in this case) and drizzle with olive oil or balsamic vinegar.
Filet Cod (Cabillaud)
Olive Oil + Coconut Oil
Salt + Pepper
(Sautee mushrooms with olive oil, add soy cream, S+P, herbs optional and reduce to thick sauce)
Thinly slice radishes
Soak in white vinegar and agave marinade for half an hour (or more, for deeper pickling, which is always good)
+Nori for presentation
Dozen or so radishes (sliced)
1 part feta cheese (microwave melted)
1 part cream cheese, softened
Handful, nice quantity of dried cranberries, finely chopped
Salt, pepper, dash of agave
Whip together melted feta and cream cheese. Add s+p and agave.
Sandwich mixture between radishes
1 small cauliflower
1/4 cup parmesan cheese
2 tablespoons olive oil
Salt + Pepper
Handful of Mushrooms
Chop up cauliflower (not the thick stem) and puree in food processor and add olive oil, parmesan, salt and pepper.
Flatten dough onto a oven tray into a thin layer. Bake in oven at 350 degrees for 30 minutes. Remove.
Sautee onions and mushrooms.
Spread tomato sauce over cauliflower. Add toppings and cheese.
Bake in oven until toppings have set and parmesan browns slightly.
2 Filets of sole
Olive oil for pan
1-2 Handfuls pistachio nuts, chopped
1 Tablespoon agave
1 Tablesoon white vinegar or white wine
Fresh basil, chopped
In a saute pan, heat oil, add pistachios. Add agave, lemon, white wine, salt and pepper. Whisk until combines, add basil and evenly glaze it over the filets placed in one layer on a baking dish. Bake at 425-450F for about 10 minutes (thickness and amount of filets varies) until the fish is flaky to the prick of a fork.
Small box of cherry tomatoes
1 package of feta cheese
Balsamic vinegar reduction
The pictures speak for themselves! Slice, stack and add a drop of balsamic reduction (Make reduction by boiling vinegar on low flame until water evaporates and vinegar reduces to syrup).
2 filets of sole
2 tablespoons of capers
2 tablespoons caper juice
1 tablespoon lemon
3 tablespoons butter
1 teaspoons agave
Heat olive oil in pan and add fish filets coated in salt and pepper and sear until crisped on outside and flaky to touch of fork.
Remove from heat, cover with foil.
Working quickly, add butter to fan and let melt. Add agave and then add lemon and capers in juice. The sauce will sizzle and let out steam. Bat quickly with a whisk until the sauce slightly reduces in the pan and then pour over fish.
Mix ingredients in a sauce pan as interacted above, but leave out the fish. Place filets in one layer in a baking pan and pour caper lemon butter sauce over fish. Bake in the oven at about 425-450F and cook until fish is white and delicately flaky to the touch of the fork. Its better to under cook than over cook (and remember, if serving from the hot pan, the fish will continue to cook).
1-2 handfuls of mushrooms
Handful of cherry tomatoes
Handful of baby spinach
Chop all the vegetables (just halve the cherry tomatoes and leave spinach whole)
Add Mushrooms and sauté together. Then Add tomatoes. Turn flame down. Add pieces of goat cheese.
In the meantime, beat eggs with a dash of milk, salt and pepper.
Remove vegetable sauté from pan. Clean pan and add butter to grease and pour in egg mixture. Lower the flame and spread egg evenly.
Spread the vegetable mixture over half the omelette and carefully fold over the other side to close.
*Melt butter or oil in pan and sauté chopped onions. Once onions begin to become translucent, add a splash of water. The mix will sizzle. Once the water is absorbed and the onions begin to brown and stick to the pan, add more water. Continue water process until the onions become soft and translucent and caramelised.