• Zucchini gratin tomato onion
  • Soft apple cake
  • Smoked salmon with green salad
  • Full pita
  • Cottage cheese banana and honey
  • St. Jacques scallops sauteed with garlic
  • Porridge
  • mesclun salad, chicken and capers
  • Zucchini gratin with feta
  • Three-Fruit Salad


Zucchini gratin tomato onion

2 chopped onions
1 clove garlic, peeled zucchini and écrasée2 not cut into slices
4 medium tomatoes cut into slices
thyme and 1 bay leaf
4 tbsp olive oil
1 pinch of sugar and 1 tsp honey
Salt and pepper

In a frying pan fry the chopped onions in 2 tablespoons of oil. A coloring, add either sugar or honey. A low heat, push until caramelized. Book

Rub a baking dish with the garlic. Spread alternate layers courgette and tomato.

Put the bay leaf. Finish with the caramelized onions.

Sprinkle with thyme. Add salt and pepper.

Water with the 2 tbsp remaining oil.

Bake 30 min at 180 ° C.

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Soft apple cake

1 egg
1 yogurt vanilla 0%
60g fresh cream 8%
80g flour
1 packet of dry yeast
2 apples
20g ground almonds.

Preheat oven to 180 ° C. Beat the egg with yogurt, sour cream, flour and yeast.

Peel and cut the apples into small pieces.

Add them and almonds to the above mixture. Mix well and pour into small soufflé or muffin.

Bake for 30 minutes.


Smoked salmon with green salad

1 lettuce bag
4 slices of smoked salmon
50 g of zucchini
50g of radishes
Chopped parsley
2 c. tablespoons soyannaise
rapeseed oil, balsamic vinegar
Salt pepper.

Empty the bag of lettuce into a bowl. Rinse and thinly slice the zucchini and radishes. Add them to lettuce. Cut the salmon slices with scissors above the bowl.

Prepare the vinaigrette with soyonnaise, rapeseed oil, balsamic vinegar, salt and pepper. Pour over the salad.

Finish with the chopped parsley and enjoy now.


Full pita

500g wholemeal flour organic if possible
1 yeast sachet
1 pinch of salt
1 pinch of sugar
25 cl of warm water.

Put the flour in a bowl full. Add salt. Mix warm water, baker's yeast and the pinch of sugar.

Add this mixture to the whole meal. Knead for a few minutes.

Make a ball of dough and place a clean cloth over the bowl. Leave to rest for 1 hour in a warm dry place.

Flour the work surface and spread there. Separate portions 10 spread the paste and form round a few millimeters thick.

In a pan, cook one by one pita 2 minutes on each side.


Cottage cheese banana and honey

1 small pot of cottage cheese 0% or reduced, without the cheese curds
1 C. tablespoon unfiltered liquid honey
1 banana
Some windows to look pretty.

Pour the cottage cheese in a small bowl. Add bananas sliced. Add berries and liquid honey.


St. Jacques scallops sauteed with garlic

600 g large scallops Jacques
4 c. tablespoons olive oil
3 cloves of garlic
Thyme, chives, parsley
Salt and pepper.

Peel the garlic and chop it with herbs.

In a bowl, mix the nuts St. Jacques with olive oil, garlic, chopped herbs, salt and pepper.

Cover and let marinate for an hour in the refrigerator.

Enter shells (2 sides) in a hot frying pan. When well browned, let them cook for 3-4 minutes on low heat. The inner nuts should remain slightly translucent.



50 g oatmeal (you can also choose flaked rice or millet)
30 ml water
1 teaspoon sugar
1/4 cup milk
Salt, honey and cinnamon.

Heat in a pan of water and milk and bring to boil. Add the oat mix on low heat.

Cook over low heat for 15 minutes, stirring occasionally and salt. Do not hesitate to add a little water during cooking if the preparation becomes too thick.

Serve, add honey and a hint of cinnamon. Add dried fruit or pieces of fresh fruit to ensure a balanced breakfast!


mesclun salad, chicken and capers

1 pouch greens
1 leftover chicken
10 cherry tomatoes
8 Parma ham
4 c. Coffee capers
8 c. Coffee pine nuts
1 shallot vinaigrette homemade.

In a bowl, empty the bag of mixed greens. Add the chicken cut into small pieces and Parma ham. Slice the tomatoes and add them to the bowl. Sprinkle capers and pine nuts.

Season with shallot vinaigrette and mix gently before serving.


Zucchini gratin with feta

7 rinsed zucchini, thinly sliced
100g feta
1 garlic clove, chopped
3 c. tablespoons olive oil
5 large pinches rosemary
1 tiny bit of salt
Bouillon cube poultry.

Fry the zucchini slices in a pan with olive oil for 10 to 15 minutes over medium heat. Optionally, add the chicken stock if they start to attach.

Add the rosemary, garlic, pepper and a little salt.

Mix gently to avoid crushing them.

Pour the zucchini in a baking dish greased and crumble feta on top.

Bake at 180 ° C for 15 minutes or until the top is browned.


Three-Fruit Salad

250 g of strawberries (fresh)
250g raspberries (fresh or frozen)
125 g of blueberries (fresh or frozen)
1 lemon
Stevia or Splenda or some good organic honey
A few mint leaves (for decoration and taste).

Rinse all the berries. Cut the strawberries into halves or quarters, depending on size. Put them in a bowl. Add blueberries and mix.

Reduce half pureed raspberries. Add the whole raspberries and raspberry puree in the bowl.

Add the lemon juice. Mix gently with a big wooden spoon. Add a little honey (or Stevia or Splenda) to sweeten a little, but not too much you need to feel the taste of the berries.

Add chopped mint leaves for flavor and to decorate.

Variations: You can add a little vanilla yogurt for a dessert full of good things, with protein and calcium and more.

Want to follow the diet program Valerie Orsoni? Visit http://femmeactuelle.lebootcamp.com

And find all his coaching videos in our file Beautiful jersey

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