5 dishes of France for an antioxidant Bento

投稿者 : Guillaume

This Bento gathers French cuisine that is traditionally eaten in different parts of France. It renews those recipes by adding tasty fruits given them a sweet twist. In addition to the nutritionally well balanced diet of this bento, it also provides very good antioxidants, great to stay young and healthy. The five dishes featured are : duck breast with Sichuan pepper and caramelized fig (south west of France), écrasé of fingerling potatoes with chives and redcurrant (northern France), green peas (historically from Paris), rucola salad with pomegranate (south east of France), and button mushrooms salad(typical from Paris)

½ Duck Magret (breast), 5 middle size Fingerling Potatoes, 100gr of green peas, 3 button mushrooms, A handful of rucola salad, 1 fresh figs, A few redcurrant, 1 Pomegranate, A few Golden raisins, Chives, 10 cl of Fresh cream, 1 spoon of Olive oil, 1 spoon of wine vinegar (I like to use one with saffron flavor), Lemon juice, Salt, Pepper, Sichuan pepper, Sugar

作り方

Duck Breast + figs: Cook the duck breast in a hot pan (8 to 10min on the side with the grease, 2 min on the other side), for the 2 last minutes, add salt and the Sichuan pepper. Once cooked, slice it. Duck has a natural fat, so do not grease the pan ! The fat of the duck is monosaturated, meaning that eaten in normal amount it contributes to reduce heart dieses and diabetes.You will see that the Sichaun pepper is a great with this recipe of duck, it counters the salty taste and give freshness to it. For the figs, make the caramel with the sugar, deep the fig cut in quarter and let cool on baking paper. Figs have many vitamins, low sugar and are a powerful antioxidant. The caramel will give a surprising crunch to it.
Ecrasé of fingerlings potatoes : peel and boil the potatoes in salty water. Drain and roughly mash it with a fork. Pieces of potatoes should remain. Add the chopped chives, 5 cl of cream, olive oil, salt and pepper. For serving ad the redcurrant on tope, its color will match the green of the chives and its bitter taste will complement the softness of the écrasé. Potatoes are a great source of starch and energy. The redcurrant will give you vitamin C and potassium, as well as antioxidant.
Green peas : Simply boil the fresh green peas in salty water. Drain and serve. Green peas are an amazing source of fibers, and of you guessed it : antioxidant.
Rucolasalad : The rucola salad does not need much dressing, I like to simply add a little wine vinegar, especially one with a saffron flavor. Don’t forget a pinch of salt and pepper and adder de pomegranate seed with give a great color and a sweet and fun taste. Pomegranate is a wonderful antioxidant.
Button mushroom salad: This is a dish that my mother used to serve me a lot as a kid. Peel and slice the mushroom, mix them with cream, lemon juice salt and pepper. Button mushrooms are traditionally grown in the region of Paris. There are cheap and tasty. They also contain fiber, proteins, and a lot of vitamin B2 and B3. Add some lemon peel for vitamin C.
Serving : I liked to display those 5 dishes well separated in the bento box so that each taste can be identified. Each dish contains a fruit. While you enjoy this bento, you will notice that the sweetness brought by fruits will act like a link between the dishes. To make this stronger,I advice to put in the center some golden raisins. They are sweet and will go well with every dish. Their for they will work well as they mixe together with the surrounding dishes while you eat. Please enjoy