This carefree recipe has all the typical flavours of niçoise cooking: olive oil, white wine, garlic, tomatoes, small black olives, lemon and basil. These are tasty and heart healthy ingredients.
These flavours combine very well with rouget, red mullet, which is a popular fish in Nice. In the old times, the people in Nice simply fried whole fresh red mullet in olive oil. The fish was not even cleaned. Nowadays it seems that people prefer fish fillets. Luckily red mullet fillets are regularly available in local supermarkets.
Easy red mullet niçoise 2 servings
About 300 g red mullet fillets
1 small onion, chopped
1 clove garlic, finely chopped
1 tsp dried Provencal herbs
Freshly ground black pepper
2 large ripe tomatoes cut into wedges
50 ml white wine
1 lemon, cut into wedges
2 tsp capers
2 tbsp black olives of Nice. NB! In restaurants in Nice they do not remove the stones!
About 2 tbsp olive oil
Fresh basil
In a frying pan warm 1 tbsp olive oil over low- medium heat and gently sauté the onion and garlic for about 10 minutes until soft but not brown. Then pour in the white wine, add pepper and Provencal hers, and reduce the heat to very low, almost off.
Preheat the oven to 180 ⁰ C.
Place the red mullet fillets in an oiled ovenproof dish. Press over a little lemon juice from a lemon wedge, save the rest for serving. Scatter the olives and capers over the fish fillets. Then pour over the white wine- onion sauce. Scatter the tomato wedges over the fish fillets, add some more black pepper and drizzle 1 tbsp olive oil over the tomato wedges.
Bake for 15 minutes.
Decorate with basil. Serve with lemon wedges and micro waved new potatoes.
Today’s hike is actually a small part of Tour de Mont Blanc (TMB). At our hotel in Dolonne-Courmayeur, they suggested taking the ski lift to Rifugio Maison Vieille, but we said we wanted to walk up there as the plan was to do a half-day hike from the town anyway.
The ascent from Courmayeur to Rifugio Maison Vieille is about 750 m.
The initial part after the town is a nice path zigzagging in a forest. The trail is good, but the continuous ascent so steep that the French would classify it as rando sportive. We met several hikers descending along the trail, but only us ascending because the TMB is usually done anti-clockwise. After the forest the trail continued along an easy dirt road in alpine meadows.
For us, it took about 2h 15min from Dolonne-Courmayeur to Maison Vieille, where we had lunch. We opted for well-made polenta with mushrooms or sausages plus a mixed salad. The service was friendly, they spoke good English and the restaurant seemed to be popular among local workmen as well as hikers. All in all, it felt like more authentic local cuisine than in most restaurants down in Courmayeur.
After lunch the wind increased and there were more clouds, so we decided to head back to Courmayeur although climbing to Mont Chetif (2343 m; picture above) was planned initially. About 750 m almost continuous ascent was nevertheless a good workout in beautiful surroundings and fresh alpine air.
Small stuffed vegetables, les petits farcis niçois, are a classic dish in Nice. There is not any “one and only” recipe to make these, but almost every grandmother in Nice has “her” recipe for the stuffing. This dish could be very time-consuming as sometimes a different filling was used for each of six vegetables! This kind of cooking was for the courageous small ladies of Nice who were not afraid of spending the whole day in kitchen and preparing a true fête.
Basically, locally grown or processed ingredients were used: vegetables, herbs, eggs, cheese, sometimes a bit of meat, sometimes wild mushrooms. Rice was often used in fillings to stretch out the small amount of meat or ham.
My easy, modern twist of this classic recipe is inspired by a plat du jour, dish of the day we once had for lunch at le Gustoso in Cour Saleya in the old town of Nice. And I guarantee that you don’t need to spend a whole day in the kitchen!
NB! Nowadays, it is difficult to find small vegetables that were used in the classic recipe. Even here in Nice, the Spanish imported bell peppers seem to be huge. If you can’t find small vegetables, you may very well reduce the variety of vegetables from the classic six. Large aubergines often have hard skins and can be replaced by green bell peppers.
2 servings
1 small aubergine or green bell pepper
1 small red bell pepper
1 medium round tomato
1 small round courgette
1 medium onion, peeled
Olive oil
About 150- 170 g lean minced beef, pref. 5% fat
1 clove garlic, minced
Freshly ground black pepper
¼ tsp salt
1 medium free-range egg
5 tbsp freshly grated parmesan
1 tsp Provencal herbs
2 tbsp breadcrumbs
Wash the aubergine and cut it in half lengthways. Scoop out pulp from it with a spoon and set aside. Leave about 1- 1,5 cm shell.
Halve the bell pepper lengthways, remove ribs and seeds.
Microwave the peeled onion for 2- 3 minutes in a covered small dish with 1 tsp water. Then drain and cool. Cut it in half crosswise and remove the centre, leaving a shell of about 3 layers. Set aside the centre of the onion.
Halve the courgette crosswise and scoop out pulp, leaving about 1- 1,5 cm shell. Set aside the pulp.
Cut the tomato in half crosswise, scoop out the pulp and set aside.
Chop all the scooped out vegetables and mix them. In a large frying pan, warm 2 tbsp olive oil over low- medium heat. Cook the vegetable mix for about 5 minutes, stirring frequently. Add the minced beef and garlic, season with salt, pepper and Provencal herbs, and continue cooking for about 15 minutes longer, stirring occasionally. Remove the pan from heat, allow to cool slightly. Then stir in the egg.
Preheat the oven to 180⁰ C.
Arrange the vegetable shells on an oiled baking tray. Fill each shell with stuffing.
Grate the parmesan and mix with breadcrumbs. Scatter the mixture on top of the vegetables. Then drizzle with olive oil, 1- 2 tsp per vegetable.
Bake for about 30- 40 minutes in 180⁰ C or until the vegetables are tender.
Serve lukewarm, because then the vegetables are tastiest. They make a nice lunch or simple supper served à la Gustoso: place a heap of small salad leaves, mesclun, in the middle of the plate and arrange the stuffed vegetables around the salad. Drizzle olive oil and vinegar over the salad and serve with good bread.
The Tende mountain pass has been the simplest connection between the Mediterranean and Piemonte. It was first a mule track created in 1652, and in 1782 the road was completed. The road tunnel was completed in 1883 and the rail tunnel in 1898. Because of this, the ancient mountain pass was almost totally abandoned. The current border on the ridge was determined in 1947.
Today’s hike starts from the parking (1804 m) at Chalet de Marmotte above Limone 1400 ski resort on the Italian side of the border. The parking can be reached by following a good paved road Trois Amis just after the tunnel on the Italian side. Drive through Limone 1400; follow the road to the refuge.
Walk first along a good unpaved road to the geographical mountain pass of Tende (1871 m), signpost 340. From there, follow a dirt road east to the central fortress (Fort Central) to signpost 339.
Continue along a good trail to the Tabourde fortress, signpost 335. Up to this point the trail is Grand Randonnée 52A marked with red and white. As far as to this signpost, the walk is easy with negligible ascent offering nevertheless great views in a calm alpine setting.
From this point the trail continues to east now marked with yellow signs. After about 500 m or so it reaches the Framoursoure valley heading north. A sheep pen is on the right hand side. At this altitude, parts of the trail were still covered with snow. It seemed that the route had been recently modified, on the web site just a week ago whereas the latest printed version (2013) had it already updated. The previous longer trail would have turned southeast ascending to the Pépin fortress. Now the yellow signs took us to a new unnumbered signpost(the guidebook says it's 337A) at about 2100 m. This signpost also showed the way to the Pépin fortess.
We, however, turned left and started descending as the area was more and more enveloped by clouds and the wind was increasing. We suspected that this recent trail change might have been made because of sheep flocks. Sheepherders allegedly use the Pépin fortress as a shelter. There have been several bloody attacks by wolves in the region.
We made the hike in early July, and rhododendrons were just starting to blossom. The descent back to the starting point was straightforward. We could admire the great views and flowers –clouds permitting.
Duration: 4 hours, vertical gain about 450 m. Map: IGN 3841OT Vallée de la Roya; Info in French: Les Guides Randoxygène: Haut Pays
Map courtesy of Conseil Général des Alpes Maritimes
Pasta dinners before marathon are classic. If you are planning a 5- 7 h hike with a strenuous ascent in hot weather, it is also useful to think a little what you eat the night before.
Still, all is not lost if you couldn't pack a lot of carbohydrates in your dinner the night before. It has been shown that ingestion of carbohydrates 3- 4 h before exercise increases liver and muscle glycogen (energy storage) and enhances subsequent endurance exercise performance.
A carbohydrate-rich porridge breakfastalways works for us. We do have a pasta dinner with slightly more pasta than we usually choose. We normally choose quality carbohydrates, whole grains, so it is whole wheat pasta. Most humans cannot tolerate a huge amount of carbohydrates in one meal, because there is a limit how much enzymes our body can produce for a single meal to break down carbohydrates. We are individual. If you get more problems with whole wheat pasta, try brown rice or quinoa. The following recipe works very well with quinoa, and then you could choose chevre instead of parmesan.
We always have a green salad with olive oil and vinegar dressing plus a small slice of low-fat cheese. For dessert we have a good portion of quality sorbet which helps to pack in those carbohydrates. We stick to water. Even a moderate amount of wine or beer can contribute to dehydration and electrolyte loss next day during a strenuous hot-weather workout.
Pasta with roasted tomatoes, anchovies and basil 2 servings
3 large ripe tomatoes
1 tbsp olive oil
A small tin of anchovy fillets, about 10 fillets
1 tsp Provencal herbs
Freshly ground black pepper
2 tsp capers
2 tbsp black olives
5- 6 tbsp freshly grated parmesan
Fresh basil leaves to decorate
Preheat the oven to 180⁰ C, roast.
Cut the tomatoes in wedges and lay them in a baking dish lined with baking paper. Sprinkle with Provencal herbs, black pepper and olive oil. Roast for 20 minutes.
Soak the anchovies in water to remove some of the saltiness. Dry with kitchen paper and cut in half.
Remove the tomatoes from oven. Divide the anchovies over the tomatoes and sprinkle with capers and olives. Then continue roasting for 10 minutes longer.
Meanwhile cook the pasta, whole wheat penne, fusilli or macaroni. Grate the parmesan.
Serve the roasted tomatoes over a plateful of pasta, sprinkle generously with parmesan and decorate with fresh basil leaves.
The village of Gréolières (830m) is about 37 km northwest of Nice. It was originally a stopping point on the Roman road from Vence to Castellane. Nowadays, it has become a popular stopping point for cyclists. There are several small bistros serving a very reasonably priced formules de midi, lunch menus.
Our goal today is Cime du Cheiron (1778m). It is one of the major peaks in the Maritime Prealps. Because this summit is only about 20 km from the Mediterranean Sea as the crow flies, it offers a super panorama over the coast to the south as well as the high summits on the Italian frontier. But the weather can be unpredictable in the mountains…
The hike starts from the signpost 30 on the D2 road. The trail is well-marked with red and white signs (GR 4) up to signpost 194. There you leave GR 4, turn to the right and follow yellow signs.
At about 1600m altitude and after about 2h 15 min ascent, the yellow signs stopped, and you were supposed to follow an almost invisible path now marked with cairns, small heaps of stones. The weather started deteriorating rapidly with clouds enveloping us. We met a couple of hikers, who were descending from the summit to Gréolières, and they said that it takes up to 2 h to the summit! So a lot longer than they inform in the booklet Randoxygène Moyen Pays (in French).
We lost the ascending trail along the ridge in bad visibility and eventually found ourselves on another well-marked path running north-south. This turned out to be for paragliders who have a take-off area above the mountain’s southern precipice. The path ended in a blue ski run descending from Cime du Cheiron to Gréolières-les-Neiges, the small ski resort on the northern side of the mountain. We followed the ski run a bit until the summit was visible.
There we decided to turn back because of the gathering clouds. Only scattered clouds were forecasted for that afternoon, so this shows how quickly the weather can change in mountains. In reduced visibility risks increase and there wouldn’t have been any panorama from the summit. The following night a violent thunderstorm hit the region, the nearby towns of Grasse and Puget-Théniers in particular. Flooding, landslides etc in that area were reported even in the national French news. Prudence is certainly the best choice in the mountains –even in rather moderate altitudes.
Total vertical ascent to the summit is 950 m; we probably made about 800- 850 m today.
Baou de la Gaude is the neighbour of Baou de St-Jeannet. Paradoxically it is called Baou de la Gaude although the hike starts from the hilltop village of Gattières (260m). Both of the baous are approximately similar in height, about 800m.
The hike starts just in front of the graveyard of Gattières. The initial ascent is GR 51 and marked in red and white. At signpost 18 the trail leaves GR 51. Take the right hand path at this intersection and continue the ascent, now marked by yellow signs, up to the vast plateau de la Colle (820m).Then continue to the south to the summit of Baou de la Gaude, which at 796m is actually a bit lower than the plateau.
The initial ascent offers panoramic views to Gattierès, the River Var valley, and to the vineyards of Bellet on the collines nicoises, on the other side of Var. You have actually better views from the plateau de la Colle than from the summit itself. All in all, this hike gives you a good workout in beautiful surroundings.
By the way, does anyone know what this funny “ball” on a pine tree is?
A verrine is a small thick glass container meant to contain a starter or dessert. A French chef is said to have invented the verrine dessert in 1994. Different layers can be nicely displayed this way. Nowadays verrine starters are becoming more and more popular. A verrine can also be served as an apéro, “a pre-dinner drink and nibbles”.
The following verrine, Verrineof smoked salmon, fromage blanc, green pepper and quinoa, would make an elegant and healthy starter.
Fromage frais or fromage blanc is a soft, unaged, creamy fresh cheese made out of whole or skimmed milk and sometimes cream. Fromage frais literally means “fresh cheese”, and fromage blanc simply means “white cheese”. According to the French legislation, fromage frais must contain live flora at the time of sale to the consumer, whereas with fromage blanc the fermentation has been halted.
I personally don’t find much difference in taste between the two. I choose the one which is practically fat free, but has vitamin D added. Fromage blanc and fromage frais are super sources of protein and calcium, and the fat free types do not contain saturated fatty acids.
Verrine of smoked salmon, fromage blanc, green pepper and quinoa 4 starters
4 slices of smoked salmon
200 ml fromage blanc, 0% fat
2 medium (or one large) green peppers
1 tsp lemon juice
3 tsp olive oil
200 ml cooked quinoa
Freshly ground black pepper
Almost a handful of fresh dill
Wash the dill. Reserve a few branches for decoration and cut and mix the rest in a bowl with fromage blanc. Mix in freshly ground black pepper.
Wash the peppers and cut them into very small pieces. In a bowl, mix them with olive oil, lemon juice and black pepper.
Cut the salmon into small pieces.
Divide the cooked quinoa in the bottom of 4 glasses. Then divide the pepper mixture, fromage blanc and smoked salmon in the glasses. Decorate with a few branches of dill and serve at once.
Cap d’ Antibes brings to the mind the high Aleppo pine trees and the residences of the really rich. However, the southern end of the Cap offers a wonderful seaside trail. We have done this walk several times, often with visiting friends, and never get tired of it. The weather should be fine; the trail can be dangerous when the sea is very rough.
The path starts from the Garoupe beach. Most of the beach now belongs to several restaurants with their private beaches, but there is still a tiny public sand beach which is free.
The trail follows the seashore to the southernmost tip of the Cap. This part is more sportive than you might expect; trainers are recommended instead of flip flops. From the southernmost tip you can now follow the new path to the very beautiful bay, Anse de l’ Argent Faux, literally meaning the bay of counterfeit money. The name probably dates from a period of a property scandal on this beautiful bay.
From the bay a short ascent brings you to the gate of the Villa Eilenroc. When the mansion was built buy a wealthy Dutch businessman in the late 19th century, he used an anagram of his wife’s name Cornelie to name the property. The villa belongs now to the city of Antibes, and can be visited. Unfortunately the visiting hours are very variable, and the city does not bother to update the changes of the visiting hours on their website. So again the villa was closed, although according to the information on the website it should have been open! Last year we managed to get in, our video clip of the walk around the Cap and visit to Eilenroc, can be viewed here. A visit is certainly worthwhile when possible, and partly because of the very fine rose garden.
From the Villa Eilenroc the trail back to the Garoupe beach is urban, first following Avenue Beaumont then along the charming Avenue de la Tour Gandolphe.
Salade Niçoise is well-known by the visitors to Nice, and it is now served worldwide in French- style brasseries and cafes. Unfortunately it has become a victim of its success. Many variants of this salad resemble little the authentic salade Niçoise.
Jacques Médecin, who was the mayor of Nice from 1966 to 1990, was passionate about the cuisine of the region and published a noted cookbook. His comment about the mistreatment of salade Niçoise shows the depth of the passion: “What crimes have been committed in the name of this pure, fresh salad…”.
And the mistreatment continues. In December 2013, the daily Nice-Matin wrote about the final show in the French MasterChef. In the show, a chef ètoilé, star chef, advised adding green beans and cooked potatoes in salade Niçoise. This again created outrage among the purists of the traditional cuisine Niçoise. In a realsalade Niçoise there are no cooked vegetables! And no salad leaves, not even a blade of mesclun! And the salad is prepared without vinegar!
Marie Chioca, who was born in Nice, has in 2013 published a charming small cookbook Le carnet decuisine du pays Niçois. It is a collection of family recipes. She writes about the seasonal changes when choosing ingredients for salade Niçoise. The fresh fava beans, des fèves, have a very short season in spring when they are tender enough to be eaten raw. The almost same applies to baby artichokes, petits artichautsviolets jeunes. In summer, they are replaced by green pepper and cucumber. When the basil is in season, it is the choice of herb, but it could be replaced by thyme leaves. This seems reasonable.
The following recipe is my adaptation from various sources. This is a spring recipe; in summer green pepper and cucumber replace baby fava beans and artichokes. And my experience is that the small baby artichokes need to be really fresh.
Salad nicoise recipe
Preparation time:
Cooking time:
Total time:
Ingredients for 2 servings 2 round tomatoes 2 spring onions, cébettes 6 pods of baby fava beans, gousses de fèves bienjeunes 2 baby artichokes, petits artichauts violets jeunes NB ! They have a slight violet colour. 2 eggs 1 tin of tuna (optional) 8 anchovy fillets 1 clove garlic 3 tbsp olive oil Basil or thyme leaves 10- 15 small black olives of Nice
Cook the eggs in boiling water for 8 minutes
During this time wash the tomatoes and spring onions. Cut the tomatoes in quarters, and finely slice the spring onions. Slip the beans out of their pods.
Pull off and discard the tough outer leaves of the artichokes.
Reveal the soft and light- violet inner leaves. It is better to remove a few extra soft leaves than leave some tough and inedible outer leaves!
Trim away the tops of the leaves.
Cut off the stems and bottom parts up to the point where the leaves start.
Cut artichokes into thin slices. There is a lot of advice about immersing the artichokes in lemon water to prevent them turning dark. This step is not important with the local already slightly violet baby artichokes. NB. The discoloration has nothing to do with taste or tenderness.
Rub the bottom and sides of a salad bowl with garlic pieces, and then discard the garlic. Mix all the vegetables with olive oil in the bowl.
Peel the eggs and half them. Place the egg halves, tuna and anchovy fillets on top of the salad. Serve with good whole wheat bread.
Tip: You can remove some of the salt in anchovies by soaking them in water for about 15 minutes, then dry with kitchen paper.
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