TEFAL FZ7000 ACTIFRY Guida rapida

recipes

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5081264-LR ACTIFRY GB TEFAL 13/03/07 9:58 Page 2

Pages

4 – 5 : Tefal: Nutritious and delicious

6 – 7 : Enjoying your food

8 – 9 : The potato: part of your healthy balance

10 – 11 : A guide to vegetable oils and fats

12 – 13 : Gourmet cuisine with ActiFry

13 : ActiFry cooking hints and tips

14 – 17 : Menus

18 – 29 : Chips and potato wedges

30 – 33 : Sauces and dips

34 – 43 : Gourmet meat recipes

44 – 47 : Gourmet fish recipes

48 – 51 : Gourmet vegetable recipes

52 – 55 : Gourmet dessert recipes

56 – 57 : Cooking times

58 : Index

Contents

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Innovating for your health’s sake

Good nutrition means not only having a varied and balanced diet…but also

taking care to choose healthy food ingredients when cooking. How these are

prepared and cooked makes a real difference to their nutritional and sensory values.

And because all food preparation and cooking appliances are not equal,

has developed a range of products that are dedicated to NUTRITION FOR GREATER

PLEASURE: ingenious culinary appliances which preserve the nutritional integrity of

food and allow the taste of the ingredients to be fully appreciated.

Bringing you proof

At the forefront of nutritional developments, is investing in research and

innovation to bring you unique solutions with nutritional advantages that are

validated by scientific studies.

Informing you

When it comes to nutrition, has always provided practical solutions in the

kitchen, helping you to prepare your meals quickly and enjoyably. Every day, public

health issues and our changing lifestyles strengthen ’s desire to make the

basics of nutritional good practice available to everyone on a daily basis.

TEFAL:

Nutritious and delicious

Day after day, the Nutritious & Delicious range will help you

to achieve dietary balance without sacrificing culinary pleasure.

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Making healthy eating a real pleasure

Above all, eating should be a pleasurable experience, involving the sharing of

food, and friendship. Eating well, however, is also linked to health and well-being.

Healthy eating plays a key role in the prevention of major diseases such as heart

disease, diabetes, some cancers and obesity, and in keeping you and your

family in good health. Our reason for creating the recipes in this booklet was to help

you and your family optimise your diet while in no way compromising the taste of

food or the enjoyment of eating.

ActiFry’s technical characteristics allow you to eat chips and cooked potatoes

with a low fat content: a precious aid in the fight against obesity and heart

disease. Accompanied by vegetables and salad, fruits, low fat dairy produce, lean

meats, fish and pulses, chips cooked in this way fit perfectly into a balanced diet for

the pleasure of young and old alike. ActiFry also allows you to cook other foods to

perfection: vegetables, meats, fish and fruits.

This recipe booklet is a colourful collection of tasty and varied dishes cooked in a

revolutionary appliance! The contents have been carefully chosen in order to

bring you the maximum satisfaction in terms of taste as well as nutrition. All of the

recipes have been carefully created in order to take account of the nutritional

benefits of each ingredient and of its role as part of a balanced diet.

Our team of home economists, and nutritionist have done justice to this high

technology appliance, and have paid particular attention to developing and

testing all of the recipes and to providing the nutritional information in this recipe

book.

With ActiFry,

learning how to prepare balanced meals could not be easier…

enjoy tasty dishes with less fat to help keep you healthy.

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Every day, we need to eat and drink to satisfy our daily energy requirements and obtain the

essential nutrients our bodies need. A balanced diet should provide:

•Sufficient energy (calories), fluids and essential nutrients, such as protein, vitamins and

minerals

•A good balance of food intake between the different meals

•An evenly distributed supply of energy and nutrients throughout the day

However, we live in an environment where healthy choices are not always the easiest choices,

we rely heavily on processed foods and ‘eat on the go’ much of the time. No-one would suggest

we eat as our ancestors did, but if we believe eating for health is important, then we need to

adapt to today’s lifestyles and optimise our nutritional health.

Eat lots of fruit and vegetables every day. Bursting with essential vitamins, minerals, antioxidant

nutrients and fibre they’re a vital part of your healthy eating plan.

Base meals on starchy carbohydrate foods for energy and fibre.

Eat less saturated fat – it’s linked to heart disease, and is not essential in the diet.

Eat more fish: both white fish (low in fat and rich in nutrients) and oily fish. Aim for at least two

servings of fish a week, including one serving of oily fish (salmon; mackerel; pilchards; sardines).

Watch portion sizes, especially of fatty, sugary foods and try to be a healthy weight.

Cut down on salt – read labels and keep your intake to below 6g per day.

Drink plenty of water and fluids – at least 6-8 glasses every day.

Start each day with breakfast.

Take time to enjoy your food: sit down at the table and savour every mouthful.

Enjoying your food

Achieving a healthy balance

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Balance and variety: the food group

approach

Two servings a day are needed to provide protein, iron and other minerals and vitamins.

Choose from: lean red meat, poultry, fish, eggs, beans, lentils, dhal, nuts, tofu and seeds.

Meat, fish and alternatives

Starchy foods: bread, other cereals and potatoes

Fruit and vegetables

Milk and dairy foods

Drinks

Fatty and sugary foods

For energy, B vitamins, minerals and fibre, these foods should make up about a third of the

food you eat. Include at least one with each meal, including bread (especially wholemeal);

breakfast cereals; pasta, rice, couscous, potatoes yam, and chapatti.

Eat a variety every day – all types count towards your 5-a-day, including fresh, frozen, canned

and dried. Fruit juice is high in sugar, so only counts once a day.

One portion is approximately 80g (or 3 tablespoons) vegetables, a bowl of salad, a whole fruit

(banana, apple or orange) or two small ones (plums, satsumas).

Two to three servings each day will provide essential calcium for healthy bones and teeth,

some B and fat soluble vitamins. Choose lower fat milk, cheese and yogurts for maximum

calcium, but lower saturated fat intake.

Keep well hydrated throughout the day with at least 6-8 cups fluid every day, including water,

hot drinks (including some tea/cofffee/fruit or herbal teas) and low sugar or sugar free cold

drinks. If you drink alcohol, keep to the sensible daily limits of no more than 2-3 units of alcohol

for women and 3-4 units for men.

Cooking oils and some fat spreads contain essential fats and fat soluble vitamins (A,D and E)

which we need in small amounts for good health. Use sparingly. Many foods in this group

however, are high in saturated fats and sugar, such as cakes, biscuits, pastries and savoury

snacks, so limit your intake and include occasionally in small amounts.

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The potato:

part of your healthy balance

Potatoes can be eaten by anyone of any age! Potatoes are a popular vegetable in the UK,

often wrongly blamed for being fattening. In fact they are low in fat, filling and full of

vitamin C and other antioxidant nutrients.

Virtually fat-free, an average jacket potato, eaten with the skin, contains 250 calories, 50g

carbohydrate, and almost one quarter of daily fibre, vitamin C, folate and potassium, as well as

over half your vitamin B6 daily needs.

The fibre in potato skins is important. Fibre improves digestive health, and helps prevent the

build up of harmful toxins. Fibre may also reduce the risk of heart disease and some cancers,

and can promote a feeling of fullness, so helping to reduce snacking between meals.

As well as providing many essential trace elements, the potato also

contains a variety of phytochemicals (beneficial plant compounds)

known to act as protective antioxidants in the body. These include:

•Carotenoids

•Flavonoids

•Vitamin C

Potatoes vary enormously in size, shape and taste according to the variety

and climatic and growing conditions. Each variety has its particular earliness,

yield, size, colour, keeping quality and culinary uses. A potato’s

characteristics when cooked may vary according to its origin and

seasonality.

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Which variety of potato should I use?

As a general rule, we recommend that you use potatoes recommended for chipping in your ActiFry. In many

supermarkets there is information on the packaging telling you which varieties are suitable for making

chips. We recommend varieties such as King Edward and Maris Piper for good results.

At the beginning of the main crop season or when potatoes have been freshly harvested they may have a

higher water content, so we advise you cook the chips for a few more minutes.

Remember that using different potato varieties does result in a different taste, texture and flavour.

ActiFry also allows you to prepare frozen chips. As these are pre-cooked in oil during processing, it is not

necessary to add any more oil.

Where should I store potatoes?

The best place to store potatoes is in a dark, cool airy cupboard (between 6 and 8°C), away from the light.

How should I prepare potatoes for Actifry?

To obtain the best results, you must ensure that the chips do not stick together. With this in mind, wash the

whole potatoes and then cut them into chips using a sharp knife or chip cutter. The chips should be of equal

size so that they all cook at the same time.

Wash the chipped potatoes in plenty of cold water until it runs clear in order to remove as much of the

starch as possible.

Dry the chips thoroughly using a highly absorbent clean tea towel. The chips must be perfectly dry before

putting them in the Actifry otherwise they will not turn crispy. To check they are dry enough pat them with

paper kitchen towel just before cooking. If there is any wetness on the paper dry them again.

Remember the cooking time of the chips will vary according to the weight of chips and the batch of

potatoes used.

How should I cut the potatoes?

The size of a chip influences how crunchy or soft it is. The thinner your chips, the more crunchy they will

be and conversely, thicker chips will be softer inside.

You can cut your chips to the following thickness according to your taste:

American style: 8 x 8mm

Thin: 10 x 10mm

Standard: 13 x 13mm (maximum

recommended thickness)

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Vegetable oils consist of variable proportions of fatty acids. These fatty acids may be

saturated, monounsaturated or polyunsaturated. The fatty acid composition of an oil

determines its appearance, reaction to hot and cold temperatures, nutritional value and effects

on the body.

Saturated fats:

The more saturated the fat, the more likely it is to be solid at room temperature. For example,

coconut oil, palm oil, ghee and animal fats (butter, lard, dripping) have high saturated fatty

acid contents. Eating a diet rich in saturated fat has been shown to raise ‘’bad’’ cholesterol in

the blood (Low Density Lipoprotein or LDL cholesterol), which can increase risk of heart disease.

Saturated fat is not essential in the diet.

Monounsaturated fats:

These are oils with a high oleic acid content. Monounsaturated fatty acids are particularly

prevalent in olive oil, rapeseed oil, and nut oils such as peanut oil. Monounsaturates help to

lower LDL cholesterol, so helping to maintain a healthy heart. Replace some saturated

fat with monounsaturated fats and oils for good health.

A guide

to vegetable oils and fats

5081264-LR ACTIFRY GB TEFAL 13/03/07 9:58 Page 10

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