Blueberry Muffin

Frijoles Rojos Colombianos

Pumpkin puree with tuna

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<h2>Ingredients:</h2>
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<ul>
<li class="col">40 g powdered walnuts</li>
<li class="col">40 g almond powder</li>
<li class="col">15 g sugar</li>
<li class="col">1 teaspoon butter</li>
<li class="col">2 eggs</li>
<li class="col">1 tablespoon baking powder</li>
<li class="col">1/2 teaspoon orange blossom water</li>
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<h2>Instructions:</h2>
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<ul>
<li class="instructions">Preheat the oven to 180&deg;C.</li>
<li class="instructions">Mix all ingredients (except baking powder) by hand or in a food processor to obtain a homogeneous dough.</li>
<li class="instructions">Add the baking powder last to obtain a nice crackle effect on your cookies.</li>
<li class="instructions">Using wet hands, form balls of dough. Place them on a baking sheet.</li>
<li class="instructions">Bake for 12 minutes.</li>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>212.6 Kcal</td>
<td>9.5 g</td>
<td>6.2 g</td>
<td>16.3 g</td>
<td>2.7 g</td>
<td>0.8 g</td>
<td>1.8 g</td>
<td>53.8 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">These small oriental pastries, which are usually very sweet, are offered here in a lighter version. They must only be eaten occasionally. Their main ingredients are walnuts and almonds. These oil seeds have the advantage of providing unsaturated fatty acids, including omega 3, which are beneficial for cardiovascular health.</div>
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Ghriba with walnuts and almonds

dessert

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span>&nbsp;200g rump steak<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon soy sauce<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon powdered sugar<br /><span class="bullet">&bull;</span>&nbsp;2 cloves of garlic<br /><span class="bullet">&bull;</span>&nbsp;20g fresh ginger<br /><span class="bullet">&bull;</span>&nbsp;150g basmati rice<br /><span class="bullet">&bull;</span>&nbsp;30cl water<br /><span class="bullet">&bull;</span>&nbsp;2 large carrots<br /><span class="bullet">&bull;</span>&nbsp;100g soya sprouts<br /><span class="bullet">&bull;</span>&nbsp;100g spinach shoots</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;100g green beans<br /><span class="bullet">&bull;</span>&nbsp;1 large onion<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon olive oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;10g white sesame seeds<br /><span class="bullet">&bull;</span>&nbsp;4 eggs<br /><br />For the sauce:<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon chili pepper sauce</div>
<h2>Instructions:</h2>
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<div class="instructions">Cook the rice in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Slice the beef into thin strips.<br /><span class="bullet">&bull;</span>&nbsp;Chop the ginger and garlic.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix the sugar, soy sauce, ginger, garlic and sesame oil.<br /><span class="bullet">&bull;</span>&nbsp;Add the meat and marinate for 30 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Fry the spinach in a frying pan and drain if necessary.<br /><span class="bullet">&bull;</span>&nbsp;Cook the soy sprouts for 3 minutes in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Cook the beans in boiling water for about 8 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Season these vegetables separately with a little sesame oil, salt, pepper, and half of the sesame seeds.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the carrots into julienne strips. Brown them in a frying pan.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the onion.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, brown the beef in olive oil with its marinade and onion.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix together the sesame oil and chili sauce.<br /><span class="bullet">&bull;</span>&nbsp;Divide the rice into 4 bowls, place the vegetables on top, then the meat and finally the raw egg in the center. Sprinkle with the rest of the sesame seeds and add a teaspoon of sauce.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>462.5 Kcal</td>
<td>41.7 g</td>
<td>8.8 g</td>
<td>18.0 g</td>
<td>3.8 g</td>
<td>0.2 g</td>
<td>6.1 g</td>
<td>349.2 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">These gourmet dishes are complete and balanced. They can be used with different meats or fish but also with other vegetables: peas, cabbage, eggplants, mushrooms, etc.</div>
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Korean BibimBap

Main dish

<h2>Ingredients</h2>
<ul>
<li>250g of flour</li>
<li>15cl warm millk</li>
<li>1 sachet of baker's yeast</li>
<li>1 tablespoon of honey</li>
<li>150g of compote with no added sugar</li>
<li>1 teaspoon of powdered cinnamon</li>
<li>1 egg yolk for egg wash</li>
</ul>
<h2>Instructions</h2>
<ul>
<li>Preheat the oven to 200&deg;C.</li>
<li>Crumble the yeast at the bottom of the bowl of a mixer or bowl. Add a little warm milk and dissolve yeast.</li>
<li>Add the remaining milk, honey and flour and knead for 10 minutes.</li>
<li>Let the dough rise for 1 hour at room temperature.</li>
<li>Roll out the dough to about 3 cm thick and 30 cm wide.</li>
<li>Spread the compote on top of the dough and sprinkle with cinnamon.</li>
<li>Roll the dough lengthwise. Cut the roll into sections.</li>
<li>Place them wide apart on a baking sheet.</li>
<li>Let them rise for about 1 hour until they double in volume.</li>
<li>Brush with egg yolk.</li>
<li>Bake in the oven for 10 minutes.</li>
<li>Then let cool on a rack.</li>
</ul>
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<td style="width: 11.4854%; height: 10px;">Energy</td>
<td style="width: 12.2645%; height: 10px;">Total carbs</td>
<td style="width: 8.62297%; height: 10px;">Sugar</td>
<td style="width: 10.0308%; height: 10px;">Total fat</td>
<td style="width: 15.0234%; height: 10px;">Saturated fat</td>
<td style="width: 11.4854%; height: 10px;">Omega 3</td>
<td style="width: 11.4854%; height: 10px;">Fibers</td>
<td style="width: 11.4854%; height: 10px;">Sodium</td>
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<td style="width: 11.4854%; height: 18px;">279.5 Kcal</td>
<td style="width: 12.2645%; height: 18px;">53.6 g</td>
<td style="width: 8.62297%; height: 18px;">9.6 g</td>
<td style="width: 10.0308%; height: 18px;">4.4 g</td>
<td style="width: 15.0234%; height: 18px;">1.3 g</td>
<td style="width: 11.4854%; height: 18px;">0.1 g</td>
<td style="width: 11.4854%; height: 18px;">3.2 g</td>
<td style="width: 11.4854%; height: 18px;">
<p>17.4 g</p>
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<h2>The nutritionist's advice</h2>
<p>It is quite possible to make your own bread and brioche at home. It is important to respect the rising times so that the dough of your brioche is well aerated.</p>

Kanelbullar, cinnamon buns

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<h2>Ingredients:</h2>
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<ul>
<li class="col">500 mL non-dairy almond drink</li>
<li class="col">50 g unsweetened cocoa</li>
<li class="col">60 g chia seeds</li>
<li class="col">60 g hazelnuts</li>
<li class="col">50 g agave syrup</li>
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<h2>Instructions:</h2>
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<li class="instructions">In a saucepan, mix all the ingredients (except the hazelnuts).</li>
<li class="instructions">Stir constantly over a low heat. The cocoa must be evenly mixed with the other ingredients.</li>
<li class="instructions">Pour into ramekins. Refrigerate until set&nbsp;<span class="bullet">&bull;</span> overnight if necessary.</li>
<li class="instructions">Sprinkle with crushed hazelnuts before serving.</li>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
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<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:276.20000000000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">276,2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:8.07875}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">8,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:15.481499999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">15,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:11.492999999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">11,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:17.805}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">17,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.471}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.7279750000000003}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2,7</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:10.865}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">10,9</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:11.31125}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">11,3</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">Chia seeds contain various minerals: magnesium, zinc, copper, calcium &hellip; They can be eaten raw as they swell up on contact with water and provide a jelly-like texture.</div>
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Hypertension

Angina

Cholesterol

Chocolate cream with chia seeds

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<h2>Ingredients:</h2>
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<ul>
<li class="col">3 large cloves of garlic</li>
<li class="col">1 small onion</li>
<li class="col">2 good-sized shallots</li>
<li class="col">650 g potatoes</li>
<li class="col">1 small bunch of fresh thyme</li>
<li class="col">30 mL olive oil</li>
<li class="col">1 chicken stock cube</li>
<li class="col">1.25 L water</li>
<li class="col">125 mL cr&egrave;me fra&icirc;che</li>
<li class="col">Salt, pepper</li>
</ul>
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<h2>Instructions:</h2>
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<ul>
<li class="instructions">Peel the garlic cloves and remove centers</li>
<li class="instructions">Peel and chop finely the onions and shallot.</li>
<li class="instructions">Sweat the garlic in the olive oil. Add the onion and shallot. Stir over medium heat to avoid coloring.</li>
<li class="instructions">Add the potatoes, peeled and cut into large cubes.</li>
<li class="instructions">Add a chicken stock cube and the bunch of thyme, well-bound with string.</li>
<li class="instructions">Mix with 2L of water.</li>
<li class="instructions">Let simmer, covered, for 30 minutes.</li>
<li class="instructions">Remove the thyme and liquidize the soup well.</li>
<li class="instructions">Add cream and adjust seasoning.</li>
</ul>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>298.6 Kcal</td>
<td>5.4 g</td>
<td>4.8 g</td>
<td>13.8 g</td>
<td>4.3 g</td>
<td>0.1 g</td>
<td>4.8 g</td>
<td>348.4 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">Are you familiar with the properties of garlic? It was traditionally used for its anti-infectious properties, which is why we find it in so many recipes!</div>
</div>
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Garlic soup

Starter

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span> 4 Duck legs<br /><span class="bullet">&bull;</span> 400g sweet potatoes<br /><span class="bullet">&bull;</span> 10 dates - dried and pitted<br /><span class="bullet">&bull;</span>&nbsp;4 slices of ginger<br /><span class="bullet">&bull;</span> 2 chives<br /><span class="bullet">&bull;</span> 100ml rice wine<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoons soy sauce<br /><span class="bullet">&bull;</span>&nbsp;Pepper</div>
<div class="col">&nbsp;</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut the sweet potato into large chips.<br /><span class="bullet">&bull;</span> Brown the duck legs on the skin side in a very hot casserole dish.<br /><span class="bullet">&bull;</span> Once the thighs are golden brown, remove the duck, keeping the fat.<br /><span class="bullet">&bull;</span>&nbsp;Place the fries in the duck fat for 5 minutes and set aside on absorbent paper.<br /><span class="bullet">&bull;</span>&nbsp;Wash the chives and cut them in half.<br /><span class="bullet">&bull;</span>&nbsp;Place the chives, ginger, duck, rice wine and soy sauce in the casserole dish. Mix well to coat the meat.<br /><span class="bullet">&bull;</span>&nbsp;Cover with water at the same level and simmer for 1 hour over low heat.<br /><span class="bullet">&bull;</span> Add the dates halfway through cooking.<br /><span class="bullet">&bull;</span> Return the sweet potatoes, season with a little pepper and continue cooking for 15 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Reduce the sauce over high heat until it has a syrupy texture.</div>
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<table dir="ltr" style="width: 119.189%;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 12.5654%;" width="74" /><col style="width: 11.3874%;" width="74" /><col style="width: 21.0733%;" width="74" /><col style="width: 10.9948%;" width="74" /><col style="width: 4.45026%;" /><col style="width: 4.45026%;" width="74" /><col style="width: 14.6597%;" width="74" /><col style="width: 13.3508%;" width="74" /></colgroup>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}">
<p>ENERGY (KCAL)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}">
<p>PROTEIN (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}">
<p>TOTAL CARBOHYDRATES (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}">
<p>SUGAR (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}">FIBRE (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}">TOTAL FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}">SATURATED FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}">SODIUM (MG)</td>
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<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:439.20625000000007}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">439.2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:42.07525}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">42.1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:21.527625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">21.5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:14.518050000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">14.5</td>
<td>5.4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:19.318862500000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">19.3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.994587500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6.0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:486.08475}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">486.1</td>
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</div>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">The duck leg may be smothered in fat. In this case, remove as much fat as possible. Duck is one of the few meats that provides little saturated fat that is harmful to cardiovascular health.</div>
</div>
</div>

Diabetes

Duck in Rice Wine with Sweet Potato

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<div class="title">
<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;3 onions<br /><span class="bullet">&bull;</span> 1 clove of garlic<br /><span class="bullet">&bull;</span>&nbsp;1 red pepper<br /><span class="bullet">&bull;</span>&nbsp;1 peach<br /><span class="bullet">&bull;</span>&nbsp;2 peeled tomatoes<br /><span class="bullet">&bull;</span>&nbsp;3 teaspoons of oil<br /><span class="bullet">&bull;</span> 400g lean mince beef</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;2 carrots<br /><span class="bullet">&bull;</span> 200g potatoes<br /><span class="bullet">&bull;</span>&nbsp;1 ear of corn<br /><span class="bullet">&bull;</span> 200g butternut squash<br /><span class="bullet">&bull;</span>&nbsp;2 or 3 cups of broth<br /><span class="bullet">&bull;</span>&nbsp;Salt and pepper<br /><span class="bullet">&bull;</span>&nbsp;Chili pepper and oregano</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span> Peel and chop the onions and garlic. Cut the pepper into small cubes, remiving the seeds.<br /><span class="bullet">&bull;</span>&nbsp;Cut the meat into pieces.<br /><span class="bullet">&bull;</span>&nbsp;Saut&eacute; the onions, garlic and peppers in a frying pan with oil for a few minutes and then add the meat pieces. Allow to brown for a few minutes.<br /><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut the tomatoes and add them to the pan with the herbs, salt and pepper.<br /><span class="bullet">&bull;</span>&nbsp;Pour in the broth and simmer for 20 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Wash and peel carrots, potatoes and squash.<br /><span class="bullet">&bull;</span>&nbsp;Add the sliced carrots and cook for 5 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Cut the potatoes and squash into cubes.<br /><span class="bullet">&bull;</span>&nbsp;Add the cubes and corn to the pan.<br /><span class="bullet">&bull;</span>&nbsp;Peel the peaches and cut them into quarters. Cook for another 5 minutes before serving.</div>
<div class="instructions">&nbsp;</div>
<div class="instructions">
<table dir="ltr" style="width: 83.0416%;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 12.6482%;" width="74" /><col style="width: 11.4625%;" width="74" /><col style="width: 21.2121%;" width="74" /><col style="width: 9.74967%;" width="74" /><col style="width: 9.74967%;" width="74" /><col style="width: 9.74967%;" width="74" /><col style="width: 14.7563%;" width="74" /><col style="width: 10.5402%;" width="74" /></colgroup>
<tbody>
<tr>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Energy (kcal)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Protein (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Total Carbohydrates (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Sugar (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">FibRE (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">TOTAL FAT (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fat (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:379.33625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">379.3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:39.882625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">39.9</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:27.853375000000003}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">27.9</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:13.636375000000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">13.6</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:7.718125}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">7.7</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:9.595012500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">9.6</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:3.6546375000000006}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">3.7</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:502.66925000000003}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">502.7</td>
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<div class="maxContentPage center">&nbsp;</div>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">This recipe originates from Flemish carbonade. Arrived during the colonization, it was adapted to Argentine fashion.</div>
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</div>

Argentinian Beef Stew

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<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;4 chicken legs<br /><span class="bullet">&bull;</span>&nbsp;2 stems of fresh lemongrass<br /><span class="bullet">&bull;</span>&nbsp;2 cloves of garlic, chopped<br /><span class="bullet">&bull;</span>&nbsp;1 shallot<br /><span class="bullet">&bull;</span>&nbsp;1 teaspoon nuoc mam<br /><span class="bullet">&bull;</span>&nbsp;1 teaspoon soy sauce<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon rice vinegar<br /><span class="bullet">&bull;</span>&nbsp;2 tablespoons of honey<br /><span class="bullet">&bull;</span>&nbsp;4 tablespoons of water<br /><span class="bullet">&bull;</span>&nbsp;Pepper<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon coarsely chopped coriander leaves.<br /><span class="bullet">&bull;</span>&nbsp;100 g white rice<br /><span class="bullet">&bull;</span>&nbsp;200 g frozen green beans</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Preheat the oven to 240&deg;C.<br /><span class="bullet">&bull;</span>&nbsp;Wash the lemongrass. Remove the first membranes and chop the light part of the stem (close to the bulb).<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix the nuoc mam, soy sauce, sugar, rice vinegar and water. Add the chopped lemongrass, chopped shallot and pressed garlic.<br /><span class="bullet">&bull;</span>&nbsp;Pour this marinade over the chicken pieces and keep in a cool place for 2 hours.<br /><span class="bullet">&bull;</span>&nbsp;Bake the chicken for 40 minutes until half done.<br /><span class="bullet">&bull;</span>&nbsp;Baste the chicken with the marinade every 15 minutes. Add a little hot water if it evaporates too quickly before the end of cooking.<br /><span class="bullet">&bull;</span>&nbsp;When the cooking is finished, sprinkle with chopped coriander leaves.<br /><span class="bullet">&bull;</span>&nbsp;Cook the rice and green beans in boiling water. Serve as an accompaniment.</div>
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<div class="maxContentPage center">&nbsp;</div>
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<table dir="ltr" border="1" cellspacing="0" cellpadding="0"><colgroup><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /></colgroup>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:479.33}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">479,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:42.53112500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">42,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:33.76}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">33,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:7.492425000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">7,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:18.7246125}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">18,7</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:6.75153875}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.2948975}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">0,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.799625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:347.09825}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0&quot;,&quot;3&quot;:1}">347</td>
</tr>
</tbody>
</table>
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<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">You can keep the top of the lemongrass stem (green part) to flavor your broths. It is preferable to flavor cooking water or your dishes with aromatic herbs and spices that will reduce the salt seasoning.</div>
</div>
</div>

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