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...
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,...
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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.
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).
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(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.
The potato: part of your healthy balance otatoes 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.
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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.
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.
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A small amount of polyunsaturated fat is essential for good health, as they provide essential fatty acids, which can’t be made by the body. There are two main types: Omega-6 and Omega-3, and the dietary balance between the two is important.
1 spoonful (14ml) of oil is enough One spoonful of the oil of your choice allows you to make real chips from 1 kg of potatoes. You can be sure of using exactly the right amount, thanks to the graduated spoon that is supplied with the appliance.
Page 13 ActiFry cooking hints and tips • Do not add salt to chips while the chips are in the pan. Only add salt once the chips are removed from the appliance at the end of cooking. • When adding dried herbs and spices to Actifry, mix them with some oil or liquid. If you try sprinkling them directly into the pan they will just get blown around by the hot air system.
Potato wedges with Dinner Roasted pineapple herbs and spices Small piece of cheese and grapes with fresh figs and Natural yoghurt, acacia honey sliced pears and chocolate chips Note: Detailed recipes for the underlined dishes are included in this booklet...
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5081264-LR ACTIFRY GB TEFAL 13/03/07 9:58 Page 15 Thursday Friday Saturday Sunday Wholegrain cereal Wholegrain cereal Fresh, dried or Fruit Smoothie with milk and /or with milk and /or stewed fruit Scrambled egg on toast with toast with Grilled bacon,...
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Green beans tomatoes and Dinner Mixed salad Brown rice prawns Stewed fruit with ice Small piece of Fruit crumble and cream cheese and grapes custard or low fat yougurt Note: Detailed recipes for the underlined dishes are included in this booklet...
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5081264-LR ACTIFRY GB TEFAL 13/03/07 9:58 Page 17 Thursday Friday Saturday Sunday Wholegrain cereal Wholegrain cereal Fruit Smoothie Fresh, dried or with milk and /or with milk and /or stewed fruit Poached eggs on toast with toast with toast Grilled sausages...
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Serve immediately, sprinkled with salt to taste, if desired. N u t r i t i o n i n f o r m a t i o n p e r s e r v i n g 172 kcal / 721 kJ •...
Use dried herbes de Provence or dried Italian herb seasoning in place of dried mixed herbs. N u t r i t i o n i n f o r m a t i o n p e r s e r v i n g 286 kcal / 1207 kJ •...
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Use other herb or spice mixes such as Garlic & Herb, Barbecue or Jamaican Jerk in place of the Cajun seasoning. N u t r i t i o n i n f o r m a t i o n p e r s e r v i n g 286 kcal / 1207kJ •...
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Try sunflower or pumpkin seeds in place of sesame seeds. N u t r i t i o n i n f o r m a t i o n p e r s e r v i n g 213 kcal / 898kJ •...
The oil quantity indicated can be increased according to your taste and your needs. Potatoes • The cooking times below are only a guide and may vary according to the variety and batch of potatoes used. • We recommend using varieties such as King Edward and Maris Piper for chips and potato recipes.
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5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 57 Meat - Poultry To add flavour to meat and poultry, mix some spices (such as paprika, curry, mixed herbs, thyme…..) with the oil. UANTITY OOKING Fresh 750 g None 18 - 20 minutes...
5081264-LR ACTIFRY GB TEFAL 13/03/07 9:59 Page 58 Index List of recipes in alphabetical order Almond chips ..........p p 2 2 4 4 Paprika chips..........p p 2 2 3 3 Apple, hazelnut Peanut and bacon chips......p p 2 2 5 5 ......p p 5 5 3 3...