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My Nutri-New Year's Eve Menu

Updated: Dec 29, 2022

Here is a delicious New Year's Eve menu. Discover three recipes (starter, main course, dessert) accompanied by nutritional explanations on the choice of ingredients.

Starter : Verrines of beets with goat cheese

Ingredients : (for 4 people)

- 400 g cooked beets

- 4 tbsp of silken tofu or skyr yogurt or cottage cheese

- A few basil leaves

- 1 tbsp cider vinegar

- 40 g crumbled semi-hard goat cheese

- 1 handful of roughly chopped hazelnuts

- 1 pinch of salt (optional)

Preparation :

1/ Mix the beets, tofu (or skyr or cottage cheese), vinegar, basil and salt.

2/ Divide the preparation into 4 verrines. Crumble the goat cheese on top then add the crushed hazelnuts. Refrigerate until tasting.

Why did I choose these ingredients:

Beets to support the liver during this festive period.

Skyr for its high protein content.

Cottage cheese, also rich in protein and particularly in an amino acid, tryptophan, precursor of serotonin. Serotonin is a neurotransmitter involved in particular in the management of satiety.

Tofu, rich in phyto-oestrogens, protects against hormone-dependent cancers, particularly proven in breast cancer.

Apple cider vinegar will allow you to lower the glycemic index of your meal.

Main Course : Cassolettes of kings prawns with spices

Ingredients : for 4 people

- 12 kings prawns (3 per person)

- 4 parsnips

- 200 g of peas (frozen because it's not the season ;-))

- 40 ml of miso

- 40 ml of almond cream

- 1 red onion

- Nutmeg

- Saffron

- Organic olive oil, first cold pressing

Preparation :

1/ Blanch the peas for 2 minutes in boiling water and set aside.

2/ Chop the onion. Cut the parsnips into rounds.

3/ In a frying pan, brown the red onion in 4 tbsp of olive oil. Add the parsnips and cook for 7-8 minutes over low heat.

4/ Add the peas and prawns. Cook for another 5 minutes over low heat.

5/ Prepare the sauce: dilute in 40 ml of hot water 1 tbsp of miso. Add the almond cream, nutmeg and saffron. Emulsify the sauce.

6/ Add the sauce to the pan and simmer for another 2 to 3 minutes.

7/ Divide the preparation into 4 ramekins just before serving.

Why did I choose these ingredients:

Kings Prawns for the asthaxantin content, a powerful antioxidant, which gives them their pink color. Shellfish are also rich in zinc and selenium.

Parsnips rich in fiber and potassium.

Miso, a fermented product good for the microbiota.

Red onion for its richness in quercetin, a polyphenol (flavonoid) with antioxidant and anti-inflammatory properties. It is particularly interesting to fight against oxidative stress.

Saffron whose active molecule (safranal) acts on serotonin in a similar way to anti-depressants. What a way to spend a totally relaxed New Year's Eve!

Dessert : frozen dessert almond-pear

Ingredients : for 4 people

Frozen part :

- 330 ml of almond milk

- 2 tsp almond puree

- 2 eggs (2 yolks and 2 egg whites)

- 2 tsp arrowroot starch

- 2 tsp organic birch sugar

- 1 tsp vanilla powder

Fruit part :

- 4 small pears

- 2 tsp almond puree

- 1 pinch of vanilla powder

- 4 tbsp crushed almonds

Preparation :

1/ Peel and cut the pears into small pieces. Fry them over low heat in the almond puree and vanilla powder. Leave to cool then add the crushed almonds.

2/ Mix the egg yolks with the arrowroot starch. In a saucepan, heat the almond milk, vanilla, and egg yolk-arrowroot mixture over low heat. Stir until the mixture thickens, then add the sugar and the almond puree. Let cool.

3/ Whisk the egg whites. Add them to the almond milk preparation (point 2) once cooled. Then put in an ice cream maker.

4/ In a log mould, put a layer of almond ice cream in the bottom, then a layer of pears, then another layer of ice cream. Return to freezer until tasting.

Why did I choose these ingredients:

- Almonds for their good fatty acids, their content of vitamin E and other antioxidants, and their richness in magnesium (mineral involved in most metabolic reactions in the body).

- Birch sugar (xylitol) for its very low glycemic index.

- Arrowroot starch, gluten-free starch that would have beneficial properties on the intestine.

I wish you all a very happy new year 2023. May it be nutritious and tasty!

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