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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span> 4 Duck legs<br /><span class="bullet">&bull;</span> 400g sweet potatoes<br /><span class="bullet">&bull;</span> 10 dates - dried and pitted<br /><span class="bullet">&bull;</span>&nbsp;4 slices of ginger<br /><span class="bullet">&bull;</span> 2 chives<br /><span class="bullet">&bull;</span> 100ml rice wine<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoons soy sauce<br /><span class="bullet">&bull;</span>&nbsp;Pepper</div>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut the sweet potato into large chips.<br /><span class="bullet">&bull;</span> Brown the duck legs on the skin side in a very hot casserole dish.<br /><span class="bullet">&bull;</span> Once the thighs are golden brown, remove the duck, keeping the fat.<br /><span class="bullet">&bull;</span>&nbsp;Place the fries in the duck fat for 5 minutes and set aside on absorbent paper.<br /><span class="bullet">&bull;</span>&nbsp;Wash the chives and cut them in half.<br /><span class="bullet">&bull;</span>&nbsp;Place the chives, ginger, duck, rice wine and soy sauce in the casserole dish. Mix well to coat the meat.<br /><span class="bullet">&bull;</span>&nbsp;Cover with water at the same level and simmer for 1 hour over low heat.<br /><span class="bullet">&bull;</span> Add the dates halfway through cooking.<br /><span class="bullet">&bull;</span> Return the sweet potatoes, season with a little pepper and continue cooking for 15 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Reduce the sauce over high heat until it has a syrupy texture.</div>
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<table dir="ltr" style="width: 119.189%;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 12.5654%;" width="74" /><col style="width: 11.3874%;" width="74" /><col style="width: 21.0733%;" width="74" /><col style="width: 10.9948%;" width="74" /><col style="width: 4.45026%;" /><col style="width: 4.45026%;" width="74" /><col style="width: 14.6597%;" width="74" /><col style="width: 13.3508%;" width="74" /></colgroup>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}">
<p>ENERGY (KCAL)</p>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}">
<p>PROTEIN (G)</p>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}">
<p>TOTAL CARBOHYDRATES (G)</p>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}">
<p>SUGAR (G)</p>
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<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}">FIBRE (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}">TOTAL FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}">SATURATED FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}">SODIUM (MG)</td>
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<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:439.20625000000007}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">439.2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:42.07525}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">42.1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:21.527625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">21.5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:14.518050000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">14.5</td>
<td>5.4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:19.318862500000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">19.3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.994587500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6.0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:486.08475}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">486.1</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">The duck leg may be smothered in fat. In this case, remove as much fat as possible. Duck is one of the few meats that provides little saturated fat that is harmful to cardiovascular health.</div>
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Duck in Rice Wine with Sweet Potato

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<li class="col">40 g powdered walnuts</li>
<li class="col">40 g almond powder</li>
<li class="col">15 g sugar</li>
<li class="col">1 teaspoon butter</li>
<li class="col">2 eggs</li>
<li class="col">1 tablespoon baking powder</li>
<li class="col">1/2 teaspoon orange blossom water</li>
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<li class="instructions">Preheat the oven to 180&deg;C.</li>
<li class="instructions">Mix all ingredients (except baking powder) by hand or in a food processor to obtain a homogeneous dough.</li>
<li class="instructions">Add the baking powder last to obtain a nice crackle effect on your cookies.</li>
<li class="instructions">Using wet hands, form balls of dough. Place them on a baking sheet.</li>
<li class="instructions">Bake for 12 minutes.</li>
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<th>Energy</th>
<th>Total carbs</th>
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<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
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<td>212.6 Kcal</td>
<td>9.5 g</td>
<td>6.2 g</td>
<td>16.3 g</td>
<td>2.7 g</td>
<td>0.8 g</td>
<td>1.8 g</td>
<td>53.8 g</td>
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<div class="instructions">These small oriental pastries, which are usually very sweet, are offered here in a lighter version. They must only be eaten occasionally. Their main ingredients are walnuts and almonds. These oil seeds have the advantage of providing unsaturated fatty acids, including omega 3, which are beneficial for cardiovascular health.</div>
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Ghriba with walnuts and almonds

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<div class="col"><span class="bullet">&bull;</span>&nbsp;90 g of flour<br /><span class="bullet">&bull;</span>&nbsp;1 teaspoon of baking powder<br /><span class="bullet">&bull;</span>&nbsp;40 g butter<br /><span class="bullet">&bull;</span>&nbsp;20 g sugar</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;Zest of a lemon<br /><span class="bullet">&bull;</span>&nbsp;1 egg<br /><span class="bullet">&bull;</span>&nbsp;150 g quince (or guava) paste</div>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;In a food processor bowl, combine the flour with the butter, baking powder, sugar and lemon zest until a sandy mixture is obtained.<br /><span class="bullet">&bull;</span>&nbsp;Add the egg and continue to mix. Let stand 30 minutes in the refrigerator.<br /><span class="bullet">&bull;</span>&nbsp;Roll out the 2/3 of the dough in a pie pan. Set aside in the refrigerator<br /><span class="bullet">&bull;</span>&nbsp;Cut the quince (or guava) paste into small pieces and heat it in a saucepan over low heat with 2 tablespoons of water. Stir constantly until everything melts and becomes a thick jam. Remove from heat and let it cool.<br /><span class="bullet">&bull;</span>&nbsp;Preheat the oven at 180˚C.<br /><span class="bullet">&bull;</span>&nbsp;Remove the dough from the refrigerator and garnish it evenly with the jam obtained.<br /><span class="bullet">&bull;</span>&nbsp;Roll out the rest of the dough, and cut it into 1 cm wide strips. Cover the pie with the strips of dough, making a lattice.<br /><span class="bullet">&bull;</span>&nbsp;Stick the edges carefully.<br /><span class="bullet">&bull;</span>&nbsp;Bake in the hot oven until the dough is golden brown, about 40 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Let cool in the pan before serving.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>216.2 Kcal</td>
<td>27.0 g</td>
<td>8.0 g</td>
<td>9.7 g</td>
<td>6.0 g</td>
<td>0.1 g</td>
<td>1.8 g</td>
<td>101.5 g</td>
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<div class="instructions">This pasta frola should be consumed occasionally because it contains a lot of sugar. Make the pie dough preferably with wholemeal flour to increase the fibre content of the recipe and thus slow down the hyperglycemic peak after the meal.</div>
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Pasta Frola

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<div class="col">Meatballs:<br /><span class="bullet">&bull;</span>&nbsp;200 g ground pork<br /><span class="bullet">&bull;</span>&nbsp;200 g crabmeat<br /><span class="bullet">&bull;</span>&nbsp;3 tablespoons of flour<br /><span class="bullet">&bull;</span>&nbsp;2 chives or 1 spring onion<br /><span class="bullet">&bull;</span>&nbsp;1/2 chicken stock cube<br /><span class="bullet">&bull;</span>&nbsp;Pepper</div>
<div class="col">Broth :<br /><span class="bullet">&bull;</span>&nbsp;100 mL vegetable stock<br /><span class="bullet">&bull;</span>&nbsp;1 L of water<br /><span class="bullet">&bull;</span>&nbsp;1 stick of lemongrass<br /><span class="bullet">&bull;</span>&nbsp;1/2 red chili pepper<br /><span class="bullet">&bull;</span>&nbsp;1 spring onion or 1 spring onion<br /><span class="bullet">&bull;</span>&nbsp;1 teaspoon pepper<br />For seasoning :<br /><span class="bullet">&bull;</span>&nbsp;A few coriander leaves<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil</div>
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<div class="instructions">For stuffing meatballs:<br /><span class="bullet">&bull;</span>&nbsp;Slice the spring onion and crumble the stock cube.<br /><span class="bullet">&bull;</span>&nbsp;Mix the minced pork, crab, minced chives, flour, crumbled chicken stock cube, salt and pepper.<br /><span class="bullet">&bull;</span>&nbsp;If your stuffing seems too liquid, add a little flour. It will absorb the moisture from the crab meat and amalgamate the stuffing.<br /><br />For the broth:<br /><span class="bullet">&bull;</span>&nbsp;Slice the chili and chives. Cut the lemongrass in three.<br /><span class="bullet">&bull;</span>&nbsp;Boil the broth, water, chili pepper, pepper, chives and lemongrass sections. Simmer on a large broth for 10 minutes.<br /><br />Cooking the meatballs:<br /><span class="bullet">&bull;</span>&nbsp;Form balls with your stuffing.<br /><span class="bullet">&bull;</span>&nbsp;Reduce heat and poach meatballs to a low boil for 10 minutes. They are cooked when they come to the surface.<br /><span class="bullet">&bull;</span>&nbsp;Serve hot broth over the meatballs and sprinkle with coriander leaves and a drizzle of sesame oil.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>270.2 Kcal</td>
<td>13.4 g</td>
<td>0.9 g</td>
<td>15.1 g</td>
<td>4.7 g</td>
<td>0.7 g</td>
<td>1.6 g</td>
<td>503.2 g</td>
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<div class="instructions">For a more balanced recipe, bamboo shoots, black mushrooms, and noodles can be added to the broth to make a complete dish.<br /><br />Beware of industrial stocks, which are often very salty. You can make your own stock by browning a chicken carcass with a herb filling before simmering it over low heat in water for at least 45 minutes.</div>
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Duck in Rice Wine with Sweet Potato

Ghriba with walnuts and almonds

Pasta Frola

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Mind and mood: Nutrition and common misconceptions

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