Professional Documents
Culture Documents
Actifry 2in1 Intl English
Actifry 2in1 Intl English
1505087374
www.tefal.co.uk
ISBN 978-34-0366-046
on your
favourite fooDs
Dont
miss out
on your
favourite foods
table of
contents
6
12
18
20
rEcipEs
Variety every single day
Gourmet exceptions
Essential recipes
66
70
cooKing timE
al
editori rom
F
A worD Ach
thE co
ActiFry 2-in-1,
for all, everyday!
informing you
has always been with
you in the kitchen, helping you
to prepare your meals quickly,
conveniently and enjoyably.
thE incrEDibLE
story oF aCtifry
ActiFry made in
tEFAL
For the last 150 years, Groupe
TEFAL - Socit dEmboutissage de
Bourgogne - has built up its history
on constant innovation and the
conquest of new markets. Making
life easier for users across the
world, bringing them new products
and solutions, giving them joy and a
sense of well-being - these are its
missions.
This blend of inventiveness,
ambition and tenacity, as well as
our attentiveness to consumers'
needs, has made our Group the
global leader in small domestic
appliances.
Our company, established in
Burgundy from its inception, drew
inspiration from the historical
values of this famous French
ActiFry, distinctly
burgundian
The idea of making potato chips
with very little oil was conceived a
long time ago. Our research work
with French universities on the
cooking process gave us a new
perspective into this issue.
This new knowledge helped us to
precisely determine the role of oil in
the cooking process and the exact
parameters that we must take into
ActiFry
the revolutionary
product
ACTIFRY needs only one spoonful
of oil for 1.5 kg of genuine chips
crispy on the outside and tender
inside! In other words, less than 3
% fat to enjoy the taste of traditional
home-made chips By using the
right oils full of natural goodness,
cooking with ACTIFRY adds variety
to our dishes and flavours. It is
part of our Nutritious & Delicious
line which combines cutting-edge
technologies and all of TEFAL's
know-how to enhance your
enjoyment and health.
ActiFry
the family appliance
ActiFry in media
spotlight
www.tefal.co.uk
RUSSIA
SLOVAK REPUBLIC
GERMANY
Professor-Doctor
Doctor
Doctor
Doctor
OSMAN MFTOGLU
MARIANA TRIFONOVA
PETER MINRIK
JOHANNES M. PEIL
Endocrinologist
Nutritionist
Gastroenterologist
FRANCE
Doctor
CHRISTIAN RECCHIA
Doctor of medicine, Nutritionist
Eating is, above all, an act of
togetherness and sharing, a
moment of ever-renewed delight,
but also a precious instant of wellbeing and good health. Eating well
is a good way to grow better and
age better. Thanks to the technical
features of ACTIFRY, it is possible
to eat chips and potatoes with low
fat content, which is a valuable tool
11
VAriEty oF nutriEnts
right ingrEDiEnts
hEALthy cooKing
mEthoD
right portion
right rhythm
purE inDuLgEncE
to 75 %
to 30 %
Proteins: 10
to 15 %
Meat
fish
egg
animal proteins
for building and
repairing muscles
(but also fatty
acids).
Bread,
cereals,
starches,
pulses
Fruit and
vegetables
Dairy
products
Fats
Drinks
Sweet
treats
slow-digesting
carbohydrates
(but also vegetable proteins and
fibres).
fibres for
intestinal
transit, vitamins,
minerals and
oligo-elements
that regulate and
protect.
calcium to grow
and maintain your
bone mass (but
also proteins).
unsaturated fatty
acids and saturated fatty acids
for energy.
water, the
only essential
drink.
to be consumed for
enjoyment,
but with moderation.
14
Why vary?
for the quality of your nutrition to restore balance for
an enhanced feeling of fullness for exoticism to express
your creativity for the pleasure of taste
ACTIFRY 2-in-1,
to make a real
difference
Salt
Oil
16
rEDiscoVEr spicEs!
cArDAmom,cArAwAy,FEnugrEEK,
nutmEg, cLoVEs, curry
close-up
lose-up on benefits: cloves have
digestive and anti-inflammatory
properties.
TIPS
18
X 2
X 3
X 4
A c t i F r y
2-in-1 tips
19
variety every
single day
Eating well means eating a
variety of foods!
You can vary everything: ideas, recipes, ingredients,
nutrients. And this is good as this is the best way to
organise a balanced diet on a daily basis.
ACTIFRY 2-in-1.
The right gesture, the right
utensil...for the right nutrition
for all, at each meal.
Steak
ServeS 4
n: 15 min
preparatio
min
cookinG: 50
and chipS
inGredientS
BoWL
Must have
recipe
preparation
rinse your chips and pat dry carefully.
cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 45 min.
press
. The
434 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
22
39.1g
10.4 g
49.8g
0.06 g
When the timer beeps, add the tray with the seasoned steaks.
Leave to cook for the remaining 10 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.
for more
va r i e t y
NutritioN
Create this bistro classic in one go and enjoy it
without feeling guilty thanks to these low-fat chips.
chicken
drumStickS
ServeS 4
: 15 min
preparation
min
cookinG: 50
Must have
recipe
and chipS
inGredientS
BoWL
8 chicken drumsticks
salt and pepper
preparation
rinse your chips and pat dry carefully.
cookinG
put the chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 50 min.
2 times. The
icon will display.
press
adjust the cooking time to 20 min.
press
to start cooking.
548 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
24
31.6g
25.6 g
49.8g
0.12 g
When the timer beeps, add the tray with the seasoned chicken
drumsticks. Leave to cook for the remaining 20 minutes.
for crispier chips, cook for another 2 to 3 minutes after
removing the tray.
for more
va r i e t y
NutritioN
Do away with knives and forks to get maximum
e n j oy m e n t f ro m t h i s re c i p e , t h e p e r fe c t
accompaniment to a green salad for a wellbalanced meal.
Salmon
ServeS 4
: 10 min
preparation
min
cookinG: 30
courGetteS
inGredientS
BoWL
basil puree
olive oil
trAy
Must have
recipe
cookinG
put the courgettes in the bowl. add the garlic, basil puree
and oil. Close the lid.
set the total cooking time to 30 min.
press
3 times. The
icon will display.
adjust the cooking time to 10 min.
press
to start cooking.
When the timer beeps, add the tray with the salmon. season
with salt and pepper. Leave to cook for the remaining
10 minutes.
289 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
26
33.7g
12.8 g
10.7g
0.09 g
for more
va r i e t y
NutritioN
This colourful duo of Mediterranean flavours, ideal
for a light meal, also provides a significant quantity
of omega 3.
Scrambled eGGS
with bacon
inGredientS
ServeS 4
: 5 min
preparation
in
cookinG: 10 m
preparation
beat the eggs. season with salt and pepper.
BoWL
8 eggs
salt and pepper
cookinG
trAy
4 slices of bacon
press
. The
icon will display.
adjust the cooking time, 4 min.
press
to start cooking.
203 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
28
18.6g
13.9 g
0.6g
0.39 g
When the timer beeps, add the tray with the bacon.
Leave to cook for the remaining 4 minutes.
To make your scrambled eggs creamier and more gourmet, add
light cream once the eggs are cooked.
2 to 3
for more
va r i e t y
NutritioN
This brunch will shuttle you across the English
Channel and give you a boost of good quality
proteins as well.
Seafood
brochetteS
ServeS 4
: 10 min
preparation
min
cookinG: 30
turmeric
chopped lemon
grass
trAy
8 scallops
300 g cod, cut
into pieces
12 mussels
4 prawns
1 bunch of grapes
salt and pepper
preparation
make brochettes by alternating scallops, cods, mussels, prawns
and grapes.
cookinG
place the leeks with the white wine, vegetable stock,
turmeric and lemon grass in the bowl and cook for 5 min.
add the cauliflower. Close the lid.
set the total cooking time to 25 min.
press
3 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
173 kcal
When the timer beeps, add the tray with the seasoned
brochettes. Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
30
25.5g
1.6 g
13.5g
0.19 g
for more
va r i e t y
NutritioN
Enjoy the ambience of a meal by the seaside with
these low-calorie brochettes, rich in iodine and
proteins.
230 kcal
ServeS 4
: 20 min
preparation
min
cookinG: 20
preparation
Cut each brick pastry sheet into 2. brush both sides of the brick pastry
sheets with egg yolk. place slices of goat cheese and parsley leaves at one
end of the brick pastry sheets and fold into a triangle. brush with egg yolk
again and sprinkle with chopped pecans.
cookinG
put the courgettes in the bowl. add the oil and stock.
Close the lid.
set the total cooking time to 20 min.
press
2 times. The
icon will display.
adjust the cooking time to 4 min.
press
to start cooking.
When the timer beeps, add the tray with the goat cheese crisps.
Leave to cook for the remaining 4 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
32
10.6g
17.2 g
10.8g
0.26 g
for more
va r i e t y
NutritioN
Enjoy the rustic regional appeal of this samosa
made in France even while you meet your calcium
and fibre requirements.
hamburGer
AND celery chipS
inGredientS
BoWL
4 burgers
4 cheddar slices
cut into strips
mustard
1 handful of rocket
4 toasted hamburger buns
470 kcal
ServeS 4
: 10 min
preparation
min
cookinG: 46
preparation
spread mustard on 8 hamburger bun halves.
place cheddar slices on the burgers.
cookinG
put the celery chips in the bowl. add oil and season with salt
and pepper. Close the lid.
set the total cooking time to 46 min.
. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the burgers. Leave to
cook for the remaining 6 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
34
34.5g
17.3 g
43.9g
0.65 g
for more
va r i e t y
NutritioN
Treat the young and the not-so-young alike with
this hamburger rich in proteins and complex
carbohydrates, served with stunningly crisp celery
chips for fibres, vitamins and minerals.
peanut oil
curry
salt and pepper
trAy
413 kcal
ServeS 4
: 20 min
preparation
min
cookinG: 47
preparation
Cut the fish fillets into fingers and brush them with eggs beaten with
Tabasco. roll them in oat flakes and keep them refrigerated until ready
to cook.
cookinG
put the chips in the bowl. add oil and season with salt and
pepper. Close the lid.
set the total cooking time to 47 min.
3 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the tray with the fish fingers. Leave
to cook for the remaining 7 minutes. add salt and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
36
41.3g
7.3 g
46.4g
0.25 g
for more
va r i e t y
NutritioN
Bring an "oh-so British" ambience to your table
with this recipe, a must-eat in London, which also
increases your fish intake.
veal fricaSSee
ServeS 4
chopped basil
2
trAy
4 small tomatoes, cut in half
2 cloves of garlic, chopped
chopped herbs (thyme,
4
savory, rosemary)
chopped red onions
4
salt and pepper
277 kcal
: 10 min
preparation
in
cookinG: 41 m
preparation
mix the garlic with the herbs and chopped onion. Cover the half tomatoes
with this mixture. season with salt and pepper.
cookinG
put the veal in the bowl. add oil and season with salt and
pepper. Close the lid. Leave to cook for 5 min. add the rest of
the ingredients. set the total cooking time to 36 min.
. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the tomatoes.
Leave to cook for the remaining 6 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
38
30.6g
5.3 g
28.6g
0.21 g
for more
va r i e t y
NutritioN
Tomatoes packed with lycopene, a powerful
antioxidant, and protein-rich veal make this recipe
a balanced dish to accompany starchy foods.
peacheS in Syrup
and coconut macaroonS
inGredientS
ServeS 4
: 10 min
preparation
min
cookinG: 18
preparation
BoWL
beat the egg whites until frothy and add the coconut and agave nectar.
cookinG
put water with the agave nectar, the spices and the mint tea
sachet in the bowl. set the total cooking time to 18 min.
trAy
2 egg white
agave nectar
60 g grated coconut
187 kcal
4 times. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the peaches in the bowl. put the
baking parchment on the tray and place small heaps of batter
over it. Leave to cook for the remaining 7 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
40
2.9g
9.7 g
25.5g
0.03 g
for more
va r i e t y
NutritioN
Finish off your meal with a hint of sweetness while
topping up your vitamin intake.
gourmet
exceptions
Eating well means having it
all!
Indulgence is more than permitted: it is recommended.
This is the exception that confirms the rule. When
there is no pleasure in eating, having a good appetite
means nothing and we no longer know whether we've
had too much or not enough. Treating yourself, without
feeling guilty, to a gourmet recipe, a festive menu,
a lovely meal with family or friends, is the secret to
lasting balance.
With ActiFry 2-in-1, TEFAL has created a genuinely
gourmet product.
This utensil, as efficient as it is stunning, makes for a perfect
marriage of flavour and nutrition...sheer delicious goodness.
A tray to brown and cook to medium. A paddle and convection
heat to bring down the calories of old recipes, to concoct new
ones and amaze your guests with exotic or contemporary
creations.
ACTIFRY 2-in-1.
The right gesture, the right
utensil...to delight everyone, at
each meal.
Grilled veGetableS
raw ham SprinG rollS
inGredientS
BoWL
balsamic vinegar
chopped savory
salt and pepper
ServeS 4
: 10 min
preparation
in
cookinG: 31 m
preparation
spread out the raw ham slices on the worktop.
at one end of each slice, place the mozzarella and strawberry sticks and
then the rocket, basil leaves and roll each ham slice to form spring rolls.
cookinG
put the vegetables in the bowl. add the oil, vinegar and savory.
season with salt and pepper. Close the lid. set the total cooking
time to 31 min.
trAy
329 kcal
press
. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the ham spring rolls.
Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
44
24.6g
16.8 g
23.8g
0.73 g
for more
va r i e t y
NutritioN
Reinvent the spring roll to stun your guests with
this gourmet recipe packed with vitamins and
minerals.
quinoa &
courGetteS
ServeS 4
: 5 min
preparation
min
cookinG: 40
duck breaSt
inGredientS
preparation
BoWL
remove a part of the fat from the breast and cut it into 4 equal parts.
200 g quinoa
3 courgettes thinly sliced
2 red onions thinly sliced
hazelnut oil
curry
cookinG
trAy
cider vinegar
salt and pepper
634 kcal
put the onions in the bowl. add the hazelnut oil and curry. Close
the lid. Leave to cook for 5 min. add the courgettes, quinoa
and 3 times its volume of boiling water. season with salt and
pepper. set the total cooking time to 35 min.
press
2 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the breast steaks (the
fat side). Leave to cook for the remaining 5 minutes. season
with salt and pepper. deglaze by adding cider vinegar and then
add savora.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
46
40.1g
31.5 g
48.6g
0.19 g
for more
va r i e t y
NutritioN
Quinoa, curry and Savora give a hint of exoticism
to this dish, which provides you with proteins and
fibres.
black blood
puddinG GinGerbread
ServeS 4
: 10 min
preparation
min
cookinG: 22
4 spices
trAy
4 black puddings
1
mustard
2 slices of gingerbread coarsely
chopped
salt and pepper
preparation
brush the blood puddings with mustard and roll them in the mixed
gingerbread.
cookinG
put the diced pineapples with the wine, salt, pepper and
the 4 spices in the bowl. Close the lid. set the total cooking time
to 22 min.
. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
592 kcal
When the timer beeps, add the tray with the blood puddings.
Leave to cook for the remaining 7 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
48
15.8g
39.8 g
42.1g
0.97 g
for more
va r i e t y
NutritioN
Experience the magic of the Caribbean with this
dish particularly rich in iron.
farfalle riSotto
ScallopS
inGredientS
BoWL
ricotta cheese
1 handful of chopped rocket
olive oil
ServeS 4
: 10 min
preparation
min
cookinG: 27
cookinG
put the farfalle pasta and onion in the bowl. add the olive oil.
Close the lid. Leave to cook for 3 min. add the vegetable stock.
season with salt and pepper. set the total cooking time to 24
min.
press
3 times. The
icon will display.
adjust the cooking time to 4 min.
to start cooking.
press
trAy
16 scallops
salt and pepper
10 parmesan cheese
shavings
16 basil leaves
When the timer beeps, add the ricotta cheese and rocket to
the bowl. add the tray with the scallops. season with salt and
pepper. Leave to cook for the remaining 4 minutes.
318 kcal
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
50
20.4g
3.8 g
53.9g
0.15 g
for more
va r i e t y
NutritioN
Fibres, proteins and complex carbohydrates: this
is the winning trio of this risotto, revisited for a
balanced gourmet recipe.
Stewed fiG
ServeS 4
chocolate criSpS
inGredientS
BoWL
poppy seeds
1 egg yolk
: 15 min
preparation
min
cookinG: 20
preparation
dilute the egg yolk in a little water. Cut each brick pastry sheet into two.
brush both sides of the brick pastry sheets with the egg yolk.
place the chocolate bars at the end of the brick pastry sheets and fold
back the edges to close the crisps properly. brush with egg yolk again and
sprinkle with poppy seeds.
cookinG
put the figs with the brown sugar in the bowl. set the total
cooking time to 20 min.
press
4 times. The
icon will display.
adjust the cooking time to 5 min.
press
to start cooking.
222 kcal
When the timer beeps, add the tray with the chocolate crisps.
Leave to cook for the remaining 5 minutes.
NutritioN iNFormAtioN
pEr sErviNg
for more
va r i e t y
52
NutritioN
A harmony of crunchy and melt-in-the-mouth
textures, this recipe will delight the gourmets at
your table, while providing fibres.
eSSential
recipes
Eating wEll mEans bEing
modEratE!
ActiFry 2-in-1.
The right gesture, the right
utensil...for the right nutrition, at
each meal.
fennel
ServeS 4
chopped dill
soy sauce
359 kcal
: 5 min
preparation
min
cookinG: 25
preparation
place the salmon fillets in a freezer bag with the soy sauce, lemon zests
and juice, dill and stir well so that the salmon soaks up all the flavours.
cookinG
put the fennel and shallots with the vegetable stock in the bowl.
Close the lid. set the total cooking time to 25 min.
3 times. The
icon will display.
press
adjust the cooking time to 5 min.
press
to start cooking.
When the timer beeps, add the tray with the drained salmon
fillets. Leave to cook for the remaining 5 minutes. add salt and
pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
56
37.7g
17.9 g
13.2g
0.2 g
for more
va r i e t y
NutritioN
The aniseed flavour of the fennel blends
harmoniously with the tenderness of the salmon and
sourness of the lemon for a recipe rich in omega-3.
half-baked Salmon
and beet chutney
inGredientS
BoWL
raspberry vinegar
honey
olive oil
3
orange juice
ServeS 4
: 5 min
preparation
min
cookinG: 24
preparation
roll the salmon fingers in sesame seeds and
refrigerate them until ready to cook.
cookinG
roast the mustard and anise seeds with olive oil in the bowl
for 2 min. add the rest of the ingredients.
season with salt and pepper.
set the total cooking time to 22 min.
trAy
360 kcal
press
3 times. The
icon will display.
adjust the cooking time to 2 min.
press
to start cooking.
When the timer beeps, add the tray with the seasoned salmon
fingers. Leave to cook for the remaining 2 minutes.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
58
27.4g
18.4 g
21.3g
0.12 g
for more
va r i e t y
NutritioN
The original taste of beet chutney to dress up a
perfectly cooked salmon makes this recipe rich in
omega-3 a feast for your taste buds.
veal piccata,
cumin
15 cl water
trAy
218 kcal
ServeS 4
: 10 min
preparation
min
cookinG: 22
preparation
spread out the veal cutlets on the worktop and then top them with fromage
frais. Cover with apricot strips and sage.
roll each cutlet tightly and string them.
cookinG
put the carrots, orange juice and zest, cumin and water in the
bowl. Close the lid. set the total cooking time to 22 min.
. The
icon will display.
press
adjust the cooking time to 7 min.
press
to start cooking.
When the timer beeps, add the tray with the veal rolls. Leave to
cook for the remaining 7 minutes. add salt and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
60
23g
3.2 g
25g
0.23 g
for more
va r i e t y
NutritioN
Sweet and savoury flavours blend harmoniously
in this dish rich in beta carotene, a powerful
antioxidant.
Seafood
Sauerkraut
inGredientS
BoWL
4 hake fillets
4 prawns
1 lemon cut into round
slices
dill
1
salt and pepper
181 kcal
ServeS 4
: 5 min
preparation
in
cookinG: 16 m
preparation
spread out the hake fillets. Top them with a round slice of lemon and dill.
Then roll and skewer with a toothpick. refrigerate until ready to cook.
cookinG
put the sauerkraut cabbage with the white wine and juniper
berries in the bowl. Close the lid. set the total cooking time to
16 min.
3 times. The
icon will display.
press
adjust the cooking time to 6 min.
press
to start cooking.
When the timer beeps, add the tray with the hake rolls and
prawns. Leave to cook for the remaining 6 minutes. add salt
and pepper.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
62
29.2g
2.1 g
9g
0.81 g
for more
va r i e t y
NutritioN
This seafood sauerkraut brings a whiff of fresh sea
air to your table while providing you with fibres,
protein and just a little fat.
mackerel,
ServeS 4
Stewed tomatoeS,
cucumber and kiwi
inGredientS
: 5 min
preparation
min
cookinG: 23
preparation
spread horseradish on the mackerel fillets.
BoWL
5 tomatoes diced
chopped mint
trAy
4 mackerel fillets
horseradish
Juice of 1 lemon
1 small cucumber cut into
ribbons
1 kiwi cut into strips
salt and pepper
185 kcal
cookinG
put the tomatoes with the mint in the bowl. Close the lid. set
the total cooking time to 23 min.
3 times. The
icon will display.
press
adjust the cooking time to 3 min.
press
to start cooking.
When the timer beeps, add the tray with the mackerel fillets.
Leave to cook for the remaining 3 minutes. add salt and pepper.
serve with the cucumber and kiwi and drizzle with lemon juice.
NutritioN iNFormAtioN
pEr sErviNg
proteins:
fat:
Carbohydrates:
sodium:
64
17.8g
6.6 g
15.1g
0.85 g
for more
va r i e t y
NutritioN
A tantalizing blend of flavours, this entree helps
cover your nutritional requirements in terms of
antioxidants, fibres and vitamin C.
Friday
exaMples
oF balanced
Menus
lunch
200 g tabbouleh
nutrition tiP
VitaMin C: wHat iS
iMPortant iS tHe doSe!
Week
-1-
60 g whole-grain bread
30 g emmental cheese
1 seasonal fruit
dinner
100 g cabbage salad
Monday
Tuesday
lunch
lunch
Onion soup
1 stewed fruit
1 tbsp oil
1 tbsp oil
1 yoghurt pot
1 fruit salad
dinner
100 g beet
saTurday
sunday
lunch
lunch
Tomato salad (150 g)
60 g rocket salad
Seafood sauerkraut
150 g potatoes
1 tbsp oil
1 tbsp oil
1 flavoured yoghurt
1 plain yoghurt
Peaches in syrup
1 fruit salad
60 g whole-wheat bread
dinner
dinner
dinner
1 cooked apple
Wednesday
lunch
breakFasT 2 options to
choose from
lunch
1 fromage blanc
1 stewed fruit
1 tbsp oil
+ 10 g sugar
40 g bread
60 g bread
3 slices of bread
1 tbsp oil
1 seasonal fruit
10 g butter
1 seasonal fruit
dinner
Grilled vegetables, raw ham spring rolls,
mozzarella, rocket salad and strawberries
100 g pork roast with prunes
180 g fresh tagliatelle pasta
1 slice of watermelon
66
Thursday
dinner
+ 10 g sugar
60 g quinoa (uncooked)
1 tbsp oil
1 yoghurt pot
1 seasonal fruit
67
Thursday
exaMples
oF balanced
Menus
lunch
Veal piccata, carrots and oranges
60 g whole-wheat semolina (uncooked)
Week - 2 -
1 tbsp oil
1 yoghurt pot
1 fruit
dinner
Cucumber salad (100 g)
Monday
Tuesday
1 egg
lunch
lunch
1 tbsp oil
1 tbsp oil
1 tbsp oil
2 petits-suisses
1 seasonal fruit
sunday
dinner
dinner
lunch
1 tbsp oil
1 tbsp oil
1 tbsp oil
40 g bread
40 g bread
1 yoghurt pot
dinner
Fruit salad
Wednesday
200 g spinach
60 g whole-wheat bread
30 g bleu de bresse cheese
Stewed pears
Friday
saTurday
lunch
lunch
Shredded turkey
250 ml milk
40 g bread
40 g cereals
1 tbsp oil
1 tbsp oil
30 g beaufort cheese
30 g bread
1 portion of clafoutis
1 seasonal fruit
lunch
Black blood pudding, gingerbread
& stewed pineapple
1 tbsp oil
breakFasT
2 options to choose from
dinner
Rice salad with vegetables (150 g)
250 ml milk
68
1 yoghurt pot
1 seasonal fruit
dinner
dinner
Fennel salmon, dill and lemon
60 g brown rice (uncooked)
1 tbsp oil
45 g cereals
1 semolina pudding
1 seasonal fruit
69
spoon = actifry
ctifry spoon
g
cookin
TiMe
Fish - shellFish
Breaded scampi
Prawns
Jumbo king prawns
poTaToes
Fresh
Traditional chips
Frozen
QUANTITY
1,500 g
1,250 g
1,000 g
750 g
500 g
250 g
1,200 g
750 g
INGREDIENTS TO ADD
1 spoonful oil
1 spoonful oil
spoonful oil
spoonful oil
1
/3 spoonful oil
1
/5 spoonful oil
none
none
COOKING TIME
41-43 minutes
38-40 min
35-37 minutes
30-32 minutes
24-26 minutes
20-22 minutes
36-38 minutes
24-26 minutes
Ratatouille
Pan-fried pasta with fish
Country-style saut
Savoy-style saut
Pasta carbonara
Paella
Cantonese rice
Chili con carne
TYPE
QUANTITY
INGREDIENTS TO ADD
COOKING TIME
Fresh, in slices
Fresh, in slices
Fresh, in quarters
Fresh, in quarters
Fresh, in rings
1,200 g
1,000 g
1,000 g
1,000 g
750 g
30 minutes
25 minutes
20 minutes
20 minutes
30 minutes
Apples
Pears
Pineapple
MeaT - poulTry
Chicken nuggets
Chicken drumsticks
Chicken breasts
Spring rolls
Stuffed veal cutlets
Pork chops
Minced meat
70
Meatballs
Sausages
COOKING TIME
none
none
none
12-14 minutes
8-10 minutes
9-11 minutes
QUANTITY
1,200 g
1,200 g
9
9 pieces (about 1,200 g)
12 small
9
6
900 g
600 g
1,200 g
8 10 (pricked)
INGREDIENTS TO ADD
none
none
none
none
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
1 spoonful oil
none
COOKING TIME
18-20 minutes
18-20 minutes
25-30 minutes
22-25 minutes
10-12 minutes
22-25 minutes
18-20 minutes
13-15 minutes
13-15 minutes
18-20 minutes
10-12 minutes
TYPE
QUANTITY
INGREDIENTS TO ADD
COOKING TIME
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
Frozen
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
1,000 g
none
none
none
none
none
none
none
none
25-30 minutes
20-22 minutes
25-30 minutes
20-25 minutes
18-20 minutes
18-20 minutes
18-20 minutes
15-20 minutes
TYPE
Cut in slices
Wrapped in tinfoil
Cut into halves
Cut into pieces
Cut into pieces
QUANTITY
700 g (7 bananas)
3 bananas
5
1,500 g
2
INGREDIENTS TO ADD
1 s.ful oil + 1 s.ful brown sugar
none
1 s.ful oil + 2 s.fuls sugar
2 spoonfuls sugar
2 spoonfuls sugar
COOKING TIME
4-6 minutes
15-17 minutes
10-12 minutes
10-12 minutes
15-17 minutes
TYPE
Fresh
Frozen
Fresh
Fresh
Fresh
Fresh
Fresh
Fresh
Frozen
Frozen
Fresh
INGREDIENTS TO ADD
500 g
600 g
450 g
desserTs
Bananas
VegeTables
Courgettes
Bell peppers
Mushrooms
Tomatoes
Onions
QUANTITY
Frozen
Cooked
Frozen
Frozen Foods
TYPE
Potatoes
Courgettes
Chips
Figs
QUANTITY IN BOWL
1,250 g
1,000 g
750 g
250 g
1,000 g
750 g
500 g
250 g
1,250 g
1,000 g
750 g
250 g
TOTAL TIME
45 min
35 min
30 min
25 min
30 min
25 min
20 min
18 min
50 min
45 min
40 min
33 min
10
20
FOOD IN TRAY
Burger
Salmon
Chicken drumsticks
Chocolate crisps
QUANTITY IN TRAY
4
4
3
1
4
3
2
1
5
4
3
1
TRAY TIME
7 min
7 min
6 min
5 min
10 min
10 min
8 min
7 min
18 min
16 min
16 min
15 min
71
Acknowledgements
Dr. Peter Minrik
Professor Dr. Osman Mftoglu
Dr. Johannes M. Peil
Dr. Christian Recchia
Dr. Marianna Trifonova
Nathalie Hutter Lardeau
recipes
Chlo Baeyaert
Nutritional literature
Atlantic Sant
Photo credits
Inmagine - Getty image - Matton - Fotolia - Studio B
Production
Imprimerie des 3 Rivires
72