The 2024 Summer Olympics kick off in Paris this summer, and what better way to get in the mood than enjoying some healthy French cuisine as athletes compete for gold medals?
When you think of French food, you might think of rich sauces, warm bread, creamy cheeses, and lots of wine. It might sound like indulgent cuisine, but there are actually plenty of healthy French recipes out there.
In 1992, researcher Serge Renaud wrote:The French ParadoxIn his paper of the same name, he explained how the French, despite their rich cuisine, have a lower incidence of cardiovascular disease than people in other developed countries.
Subsequent research has suggested that one of the great benefits of traditional healthy French recipes is that they are made from whole, natural ingredients.
Research in 2021 French adults consuming less processed foods had higher animal protein intake, greater plant protein diversity, and better overall diet quality than those consuming more processed foods, and therefore had a better cardiometabolic health profile than those consuming more processed foods.
whole, Fresh and delicious ingredients Some healthy French recipes. Mediterranean dietFrench cuisine relies on a variety of high-quality ingredients. Minimal processing.
Healthy French recipes include a variety of meats, vegetables and oils, and tend to be eaten in small portions and only at mealtimes.
Adopting French eating habits, such as substituting whole ingredients for processed foods, eating moderate portions, and minimizing snacking, may offer health benefits.
5 Healthy French Recipes Under 300 Calories
If you’re ready to dive into the world of French cuisine, these homemade, healthy recipes are a great starting point.
They all have traditional French flavours, are nutritious and are not overly complicated to prepare.
All you need is a couple of frying pans and a decent knife for chopping veggies.
1. Slow Cooker Chicken Ratatouille
Ratatouille is a traditional French Provencal dish first recorded in NiceA hearty vegetable stew made with summer vegetables seasoned with garlic, rosemary and paprika.
The main ingredients are eggplant and zucchiniBoth are good sources of vitamins and dietary fiber.
In this simple recipe, vegetables braise in a slow cooker for several hours until they’re tender and richly flavorful, and the addition of boiled chicken breasts adds a healthy protein to this French dish.
Nutritional information per serving
- calorie: 236
- Total Fat: 10 grams
- Saturated fats: 2g
- Monounsaturated fats: 6g
- cholesterol: 73mg
- sodium: 63mg
- carbohydrates: 13 grams
- Dietary fiber: 6g
- sugar: 10 grams
- protein: 25 grams
2. French onion soup and cheese crisps without bread
This rich cheese soup is a traditional French dish. It began in Paris in the 19th century.
It became popular among patrons of Paris’ Les Halles market, where it was seen as a tasty, inexpensive meal as well as a hangover cure.
This version is loaded with onions, the main ingredient, but modernized by topping the finished soup with Parmesan and Asiago cheese chips.
Nutritional information per serving
- calorie: 268
- Total Fat: 16 grams
- Saturated fats: 8g
- Monounsaturated fats: 2g
- cholesterol: 41mg
- sodium: 445mg
- carbohydrates: 13 grams
- Dietary fiber: 2g
- sugar: 5g
- protein: 23 grams
3. Ham and asparagus mini quiche
Quiche is thought to have originated in the Lorraine region of eastern France. It became part of the Parisian diet in the late 19th century.
The original Quiche Lorraine contains bacon, eggs and crème fraîche, but modern chefs add vegetables, cheeses and meats to adapt this hearty, hearty dish.
In this recipe asparagus It provides fresh flavor and nutrients like iron, vitamin A and folate.
Nutritional information per serving
- calorie: 250
- Total Fat: 13 grams
- Saturated fats: 6g
- Monounsaturated fats: 3g
- cholesterol: 215mg
- sodium: 179mg
- carbohydrates: 19 grams
- Dietary fiber: 1g
- sugar: 1g
- protein: 15 grams
4. Grilled Honey Dijon Chicken with Lentil and Peach Salad
The French Salad compose, Or saladA traditional dish that dates back to the early 19th century, these dishes combine fresh and cooked ingredients to make a complete meal.
This version combines rich French green lentils with juicy roasted peaches and tangy Dijon mustard. lentil It is rich in protein, dietary fiber and iron, peach Provides healthy amounts of Vitamins C and A.
Nutritional information per serving
- calorie: 258
- Total Fat: 10 grams
- Saturated fats: 2g
- Monounsaturated fats: 7g
- cholesterol: 44mg
- sodium: 465mg
- carbohydrates: 26 grams
- Dietary fiber: 8g
- sugar: 14 grams
- protein: 19 grams
5. Fresh Berry Nutella Crepes Recipe
Crepes are a popular French dishIt is also served at creperie shops, cafes and food stalls.
The thin pancakes can be filled with sweet or savory fillings, and this recipe uses an easy-to-make filling made with Nutella and fresh berries.
Berries are a nutrient-rich superfoodIt contains potassium, magnesium, vitamins C and K, and dietary fiber. This crepe recipe is perfect for a healthy breakfast or even a French dessert.
Nutritional information per serving
- calorie: 209
- Total Fat: 8g
- Saturated fats: 6g
- Monounsaturated fats: 0 grams
- cholesterol: 20mg
- sodium: 88mg
- carbohydrates: 31 grams
- Dietary fiber: 2g
- sugar: 20 grams
- protein: 1g
FAQ
Do I need to go to a specialist store to buy French ingredients?
Many French recipes use familiar ingredients like chicken, beef, vegetables, and healthy oils. Condiments like garlic, paprika, wine, and vinegar add flavor to many dishes, all of which should be easy to find at any typical grocery store.
Are there any French dishes for vegetarians or vegans?
Many French recipes can be adapted to be meatless or vegan. You can use vegetable oil instead of butter, and if a recipe calls for cream, you can use a non-dairy alternative like soy or coconut milk. Meatless main dish staples like tofu, beans, and lentils can be substituted for animal protein.
Should I drink wine with French food?
Drinking alcohol is a personal choice and many people choose not to drink alcohol. Wine consumption has decreased In recent years, it has become enjoyable to enjoy French cuisine while sipping a glass of Perrier.
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