Slimming food: The endive

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Full of water, barely 12 kcal / 100 g, fiber to promote transit and a potassium level that helps to eliminate. Who says better ?

We would eat…
In salad with smoked salmon. 150 g of endives, 50 g of salmon and 1 tsp. to s. light cream, salt, pepper.

And all for less than 150 kcal.

Slimming food: The bar

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Good protein to preserve our muscles, very little fat, very few calories (100 kcal / 100 g) ... It's all good.

We would eat…
In salt crust. We put a layer of coarse salt in the bottom of the dish, we extend the bar filled with aromatics, we cover with coarse salt that we cup. It is baked 45 min at 210 ° C.

The portion: 150 kcal.

Slimming food: Pineapple

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With 50 kcal / 100 g, no need to deprive yourself. This joyous fruit is also a vitamin C bomb and one of its enzymes, bromelain, facilitates the digestion of proteins.

We would eat…
In carpaccio. Simply cut it finely to the mandolin and sprinkle with a little cinnamon to enhance the flavors.

The portion: 50 kcal.

Slimming food: nuts and hazelnuts

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Yes, they are oilseeds, high in fat. But in good fats, mono and poly-unsaturated, interesting for our cardiovascular system.
They also provide satiating vegetable proteins.

We would eat…
A good handle to taste, instead of a chocolate bar.

A dozen (40 g) = 255 kcal.

Slimming food: Sauerkraut

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The fermented cabbage used for sauerkraut brings a good dose of vitamin C, boosting our defenses. It is not caloric at all (15 kcal / 100 g), but high in salt, responsible for water retention. It must be rinsed before cooking.

We would eat…
warmed, sauerkraut perfectly accompanies white fish and poultry. If you like the traditional version, you prefer braised ham, roast pork or ham rather than meat, fatter, for a formula to 359 kcal.

Slimming food: Beef

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The iron ! We often miss it, but it is an essential element to fight against winter fatigue. Beef also supplies us with proteins that stall and zinc, stimulating our natural defenses.

We would eat…
In pot-au-feu. We dive vegetables (celery branch, leeks, carrots, turnips, onions) and a bouquet garni in cold water. When boiling, add the meat and cook for a long time (3 hours or 50 minutes in a steamer). The next day, after reheating (and after defatting the juice), we add potatoes and bone marrow (it is gelatin, not only fat!).

The portion: 380 kcal.

Slimming food: Parsnips

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This cousin of the carrot, slightly sweet taste, is low in calories (60 kcal / 100 g), source of vitamins and insoluble fiber (it facilitates the transit).

We would eat…
Puree or gratin with a light béchamel. For 4 people : Pre-boil the parsnip in slices. Mix 30 g Maizeena in a little skim milk. Add salt, pepper and a pinch of nutmeg. Heat by adding a little less than half a liter of skim milk until the bechamel thickens. In a gratin dish, spread the slices of parsnips, cover with bechamel and some grated cheese. Gratin 35 min at 200 ° C.

The portion: 188 kcal.

Slimming food: Lenses

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These small legumes bring complex carbohydrates, proteins, fibers ... the ideal trio to reach satiety quickly. They are the most digestible of their family (beans, chickpeas ...).

We would eat…
In small salt version light. 60 g of lentils are boiled with 1 minced onion, 1 carrot cut into slices and 1 sprig of thyme, 45 min. We add 1/4 cooked ham (100 g approx.) At the end.

All for 260 kcal.

Slimming food: Beet

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Vegetable looks good, thanks to the beta carotene it contains, the beet is a source of digestive fiber and vitamin B9 anti-fatigue (100 g are enough to cover 20% of the recommended daily intake). And, although sweeter than other vegetables, it remains moderately caloric (40 kcal / 100 g).

We would eat…
In velvety. Simply boil (not too much) 500 g beetroot and 2 onions together. We dirty, we pepper. After 20 minutes, add a little (50 ml) of coconut milk, remix and dine for 4.

The portion: 95 kcal.

Thanks to Audrey Aveaux, dietician, and co-author, with Jacques Fricker, of "Good, Healthy & Cheap" (Odile Jacob), for her precious collaboration.