Lentil stew with herbs























Green Puy lentils AOP are cultivated in Le Puy region, most notably in the commune of Velay, in France.
They are much appreciated for their taste.

Like all lentils they are a good source of vegetable protein, fiber and minerals. It is a good idea to compliment lentils with grains, which results in a complete protein dish.
Lentils contain also carbohydrates, which are particularly slowly digested and help to keep longer an even blood sugar. Several studies suggest that lentils are super good for the heart. So are fresh herbs because of their antioxidants.

Green Puy lentils can be cooked in about 30 minutes in boiling water. They do not need soaking before cooking.

2 servings

2 tbsp rapeseed oil
1 onion, chopped
2 cloves garlic, minced
About 200 g potiron, pumpkin, chopped (or 2 carrots, chopped)
1 tomato, chopped
200 ml Puy lentils
1 l water
100 ml tomato sauce, coulis de tomates
2 bay leaves
1 cube chicken stock, bouillon cube volaille, pref. organic, they have more taste
2 tbsp low-fat crème fraîche (15 %)
Freshly ground black pepper
Lots of chopped fresh herbs, different types

In a large casserole, heat the oil over medium heat. Fry gently  the pumpkin, onion and garlic for about 10 minutes. Add the tomato, bay leaves and pepper. Add the crumbled chicken stock cube, tomato sauce and water and bring to the boil.

Wash the lentils under running water and add to the casserole. Cover partly and reduce the heat slightly so that the lentils are gently boiling. Cook for about 30- 40 minutes until the lentils and vegetables are soft. Stir occasionally and check for water.


Divide into bowls, dot with low-fat crème fraîche and decorate with fresh herbs.
Serve with a green salad and whole wheat bread

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From Sospel to the Italian border





In mid November, the hunting season was in full swing, and the hunters’ dogs were doing their best. We were careful to stay on the trail and to wear colourful clothing.

The hike called Circuit du Cuore is one of the tours recommended by the guidebook “Rando  Moyen Pays”. It is graded as “sportive” because of the duration (5h30) and the vertical ascent (770 m). In addition, the initial descent down from Le Cuore (1095 m) was steep and rocky and not very well marked. All in all, it was a great one day hike.

Sospel, the starting point of this hike, is 19 km north of Menton.

Find more about Sospel here:

Description of the hike in French

Map in the video courtesy of: Conseil General des Alpes-Maritimes

IGN map: “Vallée de la Bévéra » TOP 25 no 3741 ET

Music. Actual title:"Acid Trumpet" Kevin MacLeod (incompetech.com) 
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/

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Chicken legs with Moroccan twist



























Free-range chickens have firmer and tastier meat than conventional caged chickens. In France, they are called poulets fermiers élevés en liberte, and the amount of free time and exercise outdoors is regulated. So it is good to know that the chicken has had a happy and free life.

The following recipe is inspired by the spices, fruits and vegetables traditionally used in Moroccan tajines which are simply stews slowly cooked in oven for many hours. Typical spices are cumin, coriander, cinnamon, ginger, nutmeg, saffron and pepper. The various vegetables are combined with dried fruits, nuts and honey. This is perfect comfort food for cold winter evenings!

2 servings
2 free-range chicken legs
2 tbsp rapeseed oil
2 shallots chopped
2 cloves garlic minced
1 yellow paprika chopped
4 dried apricots halved (pref. organic)
1 tbsp raisins
1 tbsp runny honey (pref. lavender)
50 ml chicken stock
50 ml white wine
1 tsp quatre épices (a mixture of ground cinnamon, ginger, clove and nutmeg)
1 tsp saffron
1 tsp piment d’Espelette
Sliced almonds to decorate

Preheat the oven to 180 ⁰ C.

Warm the rapeseed oil over medium heat in a heavy casserole and fry the chicken legs on both sides until golden brown. Add the vegetables, fruits and spices and continue cooking for a few minutes stirring now and again. Add the chicken stock, white wine and honey.

Transfer to oven for 1 hour.

Decorate with sliced almonds and serve with whole wheat couscous or quinoa.

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Following Matisse's footsteps in Vence






Henri Matisse came to Vence in June 1943 to avoid the possible bombing of Nice. He was charmed by Vence and stayed there until 1949.

In spite of many health problems, Matisse was very productive during these years. His main work in this period was the creation of la Chapelle du Rosaire at 466 Avenue Henri Matisse just outside the town centre. The chapel can be visited, closed each year from mid November to mid December. Check opening hours at:
http://vence.fr/la-chapelle-du-rosaire-chef-d?lang=fr (in French)

Matisse stayed in Villa Le Rêve near the chapel where he received his friends, such as Picasso, Bonnard and Aragon.

Vence has always been a city of significance, and we recommend a stroll around the beautiful old town.

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Turkey slices, escalopes de dinde, filled with carrots and cauliflowers

























Thin turkey slices, escalopes de dinde, are virtually fat free so that you don’t have to worry about using more liberally heart-healthy olive oil in this recipe. 

 Smoking point for olive oil is between 199 - 207⁰ C depending on its fatty acid content. High quality, low acidity olive oils have the highest smoking points, about 207⁰ C. In this dish, which is cooked in 200⁰ C in oven, you can very well use your best quality extra-virgin olive oil.

The vegetables in this recipe reflect autumn and winter.

2 servings

2 thin turkey slices, about 100- 120 g each
1 large carrot, grated
About 100 g cauliflower, grated (about the same amount than grated carrot)
1 shallot, chopped
1 clove garlic, minced
4 tbsp olive oil
4 tbsp finely grated parmesan
2 tbsp red wine
Freshly ground black pepper
Fresh thyme leaves
150 ml chicken stock
1 tsp Herbes de Provence

Over low to medium heat, warm 1 tbsp olive oil in a large frying pan. Grate the carrot and gently start cooking it in the pan. Add the shallot and garlic and continue cooking for a few minutes. Add the chicken stock and Herbes de Provence, and continue cooking until the vegetables are soft but moist.

Meanwhile grate the cauliflower. Add to the pan and set aside.

Preheat the oven to 200⁰ C.

Line a large ovenproof dish with baking paper. Brush with 1 tbsp olive oil. Halve the escalopes de dinde so that you have 4 thin slices about 50- 60 g each. Place 2 slices into the ovenproof dish. Top with vegetable mixture and then the remaining 2 turkey slices.

Don’t worry if you have more vegetable mixture than fits between the turkey slices. Just shape two heaps of the vegetable mixture in the baking dish and sprinkle with a little dry bread crumbs. These will make nice little vegetable gratins. 

Sprinkle 2 tbsp red wine on the turkey slices. Then divide the parmesan on turkey slices and vegetable heaps, and sprinkle with the remaining olive oil.

Bake in 200⁰ C for 35 minutes. Serve with steamed new potatoes and decorate with thyme leaves.

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Healthy French Fries

Healthy french fries with a sirloin steak and broccoli

In the 1950s, the Frenchman’s dream was “bifteck, rouge et voiture”, literally meaning steak, red wine and a car.

Nowadays the health authorities are advising us to eat less red meat. But there is nothing wrong enjoying a nice lean steak now and then. In fact, it is a sign of eating a varied diet which is so important for ensuring that we get all the micronutrients and antioxidants.

You can make healthy fries from sweet potatoes and rapeseed oil.  Sweet potatoes contain more antioxidants than ordinary potatoes, and rapeseed oil is a heart healthy oil with very little saturated fatty acids.

The red wine sauce in this recipe is inspired by the traditional French recipe “bifteck marchand de vin”, the wine shopkeeper’s steak. It is the easiest way to make red wine sauce to accompany your steak.

4 servings

  • 4 nice lean steaks, either sirloin steaks or filet mignon
  • 2 shallots, chopped
  • 4 tbsp  rapeseed oil
  • 300 ml red wine
  • 3 big sweet potatoes
  • 1 tsp Piment d’Espelette or similar mild red pepper powder
  • A pinch of salt (optional)
  • Freshly ground black pepper
  • About 350 -400 g broccoli florets

Preheat the oven to 200 ° C.

Peel the sweet potatoes and cut into even about 1 cm x 1 cm strips. Pour 2 tbsp rapeseed oil into a large plastic bag. Add the sweet potato strips and shake vigorously so that the strips are coated with a small amount of rapeseed oil. Arrange the strips into one layer on a baking tray lined with baking paper. Bake for about 30 minutes until slightly crisp. Sprinkle with 1 tsp Piment d’Espelette, and a pinch of salt if you wish.

Pour 1 tbsp rapeseed oil in a small frying pan and heat over medium heat. Gently fry the shallots for about 5 – 10 minutes until soft. Set aside.

Microwave the broccoli florets for 3 – 4 minutes until tender.

Heat the remaining 1 tbsp rapeseed oil in a large heavy frying pan over high heat. Fry the steaks about 2- 3 minutes on both sides for medium rare, depending on thickness. After you have turned the steaks add 300 ml red wine and the shallots. Continue keeping the heat high so that after about 3 minutes the wine is reduced to almost half. Arrange the steaks, broccoli and sweet potato strips on the plates. Pour the red wine sauce over the steaks and grind black pepper over them.

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Cod fillet with sauce vierge and cherry tomatoes

























Cod is a tasty white fish and contains very little fat. Although it is not a good source for heart healthy omega-3 fatty acids it is good for your heart, probably because of all the minerals in seafood, or maybe fish protein is more favourable for your heart than protein in beef.

Sauce vierge means literally virgin sauce. In France, it is made of olive oil, lemon juice, chopped tomato and chopped basil. In the Mediterranean variation more or less crushed garlic is added. I don’t like too much raw garlic in this sauce, and it is important that the tomatoes are tasty and in season. In winter, the cherry tomatoes are a better option. The ingredients are combined and allowed to infuse in the olive oil to create the sauce.

If the ingredients are tasty, I don’t add any salt. You can add a pinch of salt at the table if you need to.

2 servings

2 portions of cod fillet, about 150- 180 g each
1 nice tomato, finely chopped
About 6 basil leaves, chopped
3 tbsp olive oil
½ clove garlic, minced
A few drops of lemon juice
Freshly ground black pepper
10 cherry tomatoes

Preheat the oven to 180 ⁰ C.

In a small bowl, combine all the ingredients for sauce vierge: 1 tomato finely chopped, ½ garlic clove minced, a few drops of lemon juice, chopped basil, black pepper and 1 tbsp olive oil. Set aside to infuse.

Line an ovenproof dish with baking paper and place the cod fillets in it. Drizzle the cod with 1 tbsp olive oil and grind a few rounds black pepper over the fish.

Pour 1 tbsp olive oil in a small ovenproof dish, place the cherry tomatoes in it and give it a swirl so that the cherry tomatoes are covered with oil.

Place the cod and cherry tomatoes in the oven for about 15 minutes, depending on the thickness of the fish.

Divide the cod fillets and cherry tomatoes on the plates, and decorate with sauce vierge. Serve with steamed potatoes and lemon wedges.

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Daube Provencale, traditional beef stew























Daube Provençale, beef stew, is a traditional dish in the Provence inland, and it exists in many slightly different versions.

It is a brilliant example of slow food. In the old times, the dish was slowly cooked in a large heavy casserole in oven or on stove for hours; 5 – 7 hours were usual cooking times. The French have a nice word for this slow-cooking, mijoter, which means that the dish is so gently simmered that the surface only slowly moves but does not bubble.

The following recipe is inspired by a recent trip to Camargue. There the dish was made with local organic red wine, black olives, mushrooms, and tasty tomatoes, and served with red Camargue rice.

For modern times, I have reduced the cooking time for about two hours in oven. I have also omitted the traditional browning of the meat thanks to a great tip for stews from Jamie Oliver.

4 servings

About 1 kg stewing beef (a package for Bœuf Bourgignon is perfect)
3 tbsp olive oil
2 medium onions cut into large chunks
3- 4 cloves garlic, minced
2 carrots, sliced
4 tasty tomatoes cut into large chunks (or a 400 g tin of Italian plum tomatoes)
2 tbsp tomato pure
8 large mushrooms cut into large chunks
About 20 black olives
1 tbsp flour
3 cloves
2 bay leaves
Freshly ground black pepper
1 strip orange peel
200 ml beef stock
400 ml Camargue or other South of France organic red wine
Fresh thyme

Trim the beef from extra fat and, if needed, cut into smaller chunks.

Warm the olive oil in a large heavy casserole over medium heat. Soften the carrots, onions and garlic for about 10 minutes, stirring occasionally.

Preheat the oven to 180 ⁰ C. Add the meat and flour into the casserole, stir.
Add the beef stock, wine, tomato pure, orange strip, cloves, bay leaves, black pepper, and a few sprigs of thyme (leave some for the decoration) into the casserole and stir. All the ingredients need to be just covered with liquid, if not add a little water. Bring to the boil, stirring now and again.

Transfer the casserole into oven for 2 hours. Check occasionally so that there is enough liquid. You want the liquid slightly reduced and the stew surface getting a nice colour, but you don’t want your stew getting dry. You may need to cover the casserole towards the end of the cooking time. Add the fresh tomato chunks when about ½ hour of the cooking time remains, you want them just cooked, al dente. If you are using tinned tomatoes, you can add them earlier.

Meanwhile, cut the mushrooms into large chunks and fry in a large frying pan in a little olive oil. Cook the Camargue rice. Remove the stones from the olives. Remove a little thyme leaves from the sprigs for decoration.

When the stew is cooked, add the mushrooms and olives. Serve with Camargue rice and decorate with thyme leaves.

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Lentils with vegetables and chevre




It has been shown in a small scientific study that within two weeks, eating a vegetarian diet rich in fiber and vegetable proteins lowered 13 individual’s harmful LDL cholesterol levels by 30 % - almost as great a reduction as achieved with drugs.

Lentils are a good source of vegetable protein, about 25 % in dry lentils.

Green or brown lentils, chick-peas and fava beans are “European beans”, with a history that goes back almost to the very beginning of Mediterranean agriculture.

Dried beans must be soaked overnight before they are cooked – lentils are an exception.

2 servings
150 ml green or brown lentils
750 ml water
½ cube vegetable stock
250 g Brussels sprouts
250 g cherry tomatoes
2 shallots, chopped
2 cloves garlic, minced
2 tbsp olive oil
1 tbsp rapeseed oil
8 slices low-fat chevre, goat cheese (12,5 % fat)
Fresh thyme, sprigs and leaves
Freshly ground black pepper

Wash the lentils. Cook them for 30 minutes in light vegetable stock, use only half the amount of recommended vegetable stock cube. Add a few sprigs of thyme in the casserole. As a rule of thumb, about 5 times water is needed for the volume of lentils.

Meanwhile in a large frying pan, fry the shallots and garlic in 1 tbsp rapeseed oil over low- medium heat for about 10 minutes.

If you are using fresh Brussels sprouts, cut the stem of the sprouts and remove the outer leaves. Cook the Brussels sprouts in microwave. This takes only a few minutes and about 1 tbsp water. If needed, you can use frozen Brussels sprouts.

Warm the oven to 200⁰ C. Wash the cherry tomatoes. Roast them for about 10 minutes with 1 tbsp olive oil in a small oven-proof dish.
Remove the leaves from the rest of thyme sprigs.
When the lentils are cooked, add them into the frying pan. Add also the Brussels sprouts and cherry tomatoes into the pan. Grind a few rounds of black pepper and mix.
Divide the lentil- vegetable mixture on the plates. Place the goat cheese slices on top and decorate with thyme leaves. Serve with a good whole wheat bread.

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Hiking in Nice Hinterland







There are magnificent forests, great views, and a ruined, maybe haunted, hamlet  along the route of the hike.

This is the real Riviera back country, arrière- pays. 40% of Alpes Maritimes is forest. Remember that the village of Peira Cava is just 25 km from Nice as a crow flies. At 1423m, the village was the first winter sport resort in the department. Remnants of some ski lifts can still be seen. It also became a hideaway for celebrities. Even Marc Chagall spent some time there. Nowadays the village is very quiet, but has quite a few secondary residences.

Many hiking trails go through the village. The tour presented here is a shortened version of the hike shown on the map; we started from Peira Cava (signpost 37), not La Gabella.

The ruined hamlet of Béasse was destroyed by a fire in 1985. In spite of its isolated location, the hamlet had been inhabited for over 200 years. In the late 18th century, dissidents from Nice called Les Barbets were allegedly hiding there, perhaps to avoid the guillotine.


Music: Actual title: "Local Forecast - Slower" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/

Map courtesy of Conseil Général Alpes Maritimes

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