Crunchy smoky fera from the Joux Lake, Prawns from our rivers in vinaigrette
Small country salad
“Local, healthy and natural products in a “Home-made” recipe to combine pleasure, health and sustainability”
Mr. Brandy is a chef at the GastroVaud application restaurant “La Pinte Vaudoise”. This creative and passionate EcoChef works for the kitchens of La Pinte Vaudoise in Pully for many years. He likes to share his wisdom and knowledge for the benefit of new generations, whether in the kitchen or during patent courses or with people from the professional reinsertion program.
Certified Sustainable Restaurant EcoCook® Certificate since 2015, the Ecorestautant La Pinte Vaudoise, the EcoChef Brandy, and his team, have committed to propose increasingly tasty dishes. The products used are of high quality, fresh and seasonal, and respectful with the environment. These satisfy the refined palates of the guests of La Pinte, their convictions as well as their sustainable consumption modalities: to combine pleasure, health and sustainability!
The recipe for the crispy smoked fera from the Joux Lake, prawns from our rivers in vinaigrette and small country salad is a sustainable recipe with healthy, fresh and local products for the delight of this end of the year!
Recipe for 4 people:
- 1 small chopped shallot
- 1 clove of garlic without the chopped germ
- 1 cc olive
- 200 gr of fresh spinach
- 2 sheets of brick
- 120 gr of smoked fera fillet (preferably of proximity)
For the sauce:
- 1 chopped shallot
- Condimentation with salt and pepper mill
- 40 gr of vegetables in brunoise (leek, carrot, zucchini)
- 20 gr of toasted seeds (pumpkin, sunflower, sesame and flax)
- ½ of balsamic vinegar
- 1 dl of olive oil
- 1 cc of fine cut herbs
- 4 tails of peeled and cooked prawns, coming from the sustainable fishing of preference
For the salad:
- 120 gr of mesclun
- 1 bunch of red radishes
- 40 gr of dried tomatoes
- Q, S Borage flower
For the sauce:
Toast the seeds in the oven at 180 degrees for about 10 minutes.
Mix the balsamic vinegar with salt and pepper, add the chopped shallot and the vegetable brunoise. Incorporate the olive oil with a dipstick, rectify the dressing and at the end add the hot seeds in the vinegar and boil for one hour.
For the crispy:
Brown in the olive oil, shallot and chopped garlic, add the spinach leaves, season with salt and pepper, steam for 5 minutes and drain.
Cut the leaves of brick in half, lightly oil with a brush, remove the skin and pepper the fera fillets, cut into cubes of 30 gr.
To deposit a piece of fera in a band of leaf of brick, and to distribute the spinach over.
Crush the brick sheet (see demo), pass the crisps in hot oil in order to obtain a coloration on both sides and keep warm.
For the salad:
Cut the dried tomatoes into slices, chop the radishes, mix with the salad, keep cool.
Add the finely chopped herbs and prawns in the vinaigrette.
To deposit in the center of the plate the salad and around the crispy one. Season everything with the prawns vinaigrette and decorate with the flowers.
Mr. Brandy shares with us one of his healthy and sustainable Christmas recipes that integrates the following ecocook ecotips:
- Encourage EcoCook products:
- Without transforming or treating
- Bio / Organic
- Fair Trade
- Sustainable fishing
- Favor healthy or labeled “fourchette verte” menus based on fruits and vegetables according to the Swiss nutritional pyramid
- Fruits and vegetables: several prospective and epidemiological studies have revealed that a high consumption of fruits and vegetables reduces the risks of cardiovascular diseases, cancer and other chronic diseases 1,2. In addition, alliaceae family foods (shallot, onion, green onion, garlic, Chinese onion and leek) are recognized for their protective effects against cancer. These fruits and vegetables are rich in antioxidants, fibers, sulfides and have an antimicrobial effect:
- The leek: it is part of the same family of onion and garlic. Its subtle and delicate flavor beautifully adorns soups and salads. The sulfides and antioxidants they contain may have a protective effect against some cancers.
- The carrot: the dark color of the carrot comes from its numerous pigments. These would help prevent several diseases such as cardiovascular diseases and some cancers. The main carotenoids found in carrots (raw, cooked or in juice) are beta-carotenes, lutein and zeaxanthin. Carotenoids are compounds that have antioxidant properties, that is, they are capable of neutralizing free radicals in the body (a free radical is a chemical species (atom or molecule) that has a free electron, that is, unpaired and it provides a great reactivity with respect to the molecules around it. A free radical is stabilized at the expense of the neighboring molecule which in turn becomes a free radical and so on. The phenomenon is propagated with chain reactions.
- In summary: everything that generates attacks at the cell level to make us grow old or get sick is due to free radicals. These are produced in familiar situations: breathing, smoking, infections, inflammations, stress, sun exposure, exposure to pollutants, excessive consumption of food, etc. The consumption of foods rich in carotenoids would be linked to a lower risk of suffering from several diseases such as cancer, cardiovascular diseases and some diseases linked to aging, for example cataracts. Several carotenoids are also precursors of vitamin A, meaning that the body transforms them into vitamin A according to their needs.
- Spinach: known for its high iron content, it also provides an exceptional amount of vitamins and minerals. Some of its antioxidants would be particularly beneficial for the eyes and we can also prepare it in a thousand ways.
- Seeds (pumpkin, sunflower, sesame and flax) are excellent sources of vegetable proteins and polyunsaturated fatty acids, omega 3 and omega 6 fatty acids. Omega 3 and omega 6 fatty acids are essential and indispensable for the human organism. He can produce it by himself. In addition, polyunsaturated fatty acids have the effect of lowering blood cholesterol, particularly LDL-cholesterol (bad cholesterol), helping to reduce the risk of coronary heart disease.
On the other hand, thanks to its high content in soluble fibers, these favor digestion and protect against cardiovascular diseases. The E Commission and the World Health Organization recognize the medical use of pumpkin seeds to relieve symptoms of irritated bladder (overactive bladder) and urination disturbances associated with benign prostatic hypertrophy (BPH). Diuretics, the seeds relieve these disturbances, without reducing the volume of the prostate. Although no explanation has yet been found for these effects, several potentially active substances have been identified in pumpkin seeds (unsaturated fatty acids, zinc and phytosteroles) and the hypotheses are not lacking.
- The fera is a light fish, and therefore low in its caloric intake.
- Favor lactose-free menus
- Favor gluten-free menus (replace the flour brick sheet with the rice brick sheet)
- Favor vegetarian menus