Fork it The french way
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FOOD & RECIPESTo help you adapt your daily regimen to the Fork It Method, we have
prepared a list of foods and condiments. These suggestions are basic
and practical items to keep in your pantry and/or freezer. Of course,
you will also to need to keep on hand plenty of fresh fruits, vegetables,
meats and dairy products.

In addition, we have also shared some special recipes with you. They
are a little out of the ordinary, but our intention was to show you that
eating the Fork It way can be a very satisfying culinary experience. We
want you to savor and to appreciate the foods you eat.
Bon appétit!

• Oils: olive oil, sunflower

• Vinegar: red and white wine, balsamic

• Sugar: brown sugar

• Salt: sea salt, table salt

• Natural sugars: honey, maple syrup

• Flour: all-purpose, whole wheat

• Whole grains: couscous, bulgur, quinoa, oats

• Rice: brown, basmati, wild

• Dried pasta: linguine, penne, spaghetti, tagliatelli

• Dried beans: black beans, lentils, chickpeas, broad beans, yellow and green split peas

• Canned beans: black beans, chickpeas

• Dried mushrooms

• Canned tomatoes

• Chocolate: high quality dark chocolate

• Herbs and spices

• Capers

• Olives

• Anchovies

• Low salt soy sauce

• Onions, garlic, scallions, ginger

• Variety of frozen vegetables, when fresh aren’t available

• Frozen fish fillets (not breaded)

Peppers in Olive Oil

Preparation: 15 minutes
Cooking time: 30 minutes
Refrigeration time: 4 hours

Serves 6

2.5 lbs of yellow or red peppers

2 garlic cloves

5 tablespoons olive oil

Salt and pepper to taste

1. Preheat oven for 10 minutes on broil.

2. Rinse and dry peppers, and place in oven to broil: Grill for 30 minutes, turning so that all sides are eventually exposed to flame. After 30 minutes, the skin should be charred and cooked through.

3. While broiling peppers, peel garlic cloves and cut into fine slivers.

4. Place cooked peppers on a concave plate and cover with a plate or slide plate into a
plastic bag. Place plate briefly in fridge until peppers are chilled so that skin can be removed easily. At that time, also remove seeds and cut peppers into strips.

5. Next, place a layer of pepper strips onto a concave plate and top with olive oil, garlic, and salt and pepper. Continue process of layering pepper strips with seasonings until finished. Chill in fridge for at least 4 hours.

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Chick Peas with Cumin

Preparation: 10 minutes
Refrigeration time: 1 hour

Serves 6

15 oz can of chickpeas in water

Garlic clove

Small onion

Juice from a lemon

A few chopped coriander leaves

1 tablespoon cumin seeds

1 tablespoon powdered cumin

3 tablespoons olive oil

Salt and ground pepper to taste

1. Peel and dice onion. Peel and crush garlic. Press lemon.

2. Mix lemon juice, garlic, onion, coriander leaves, olive oil, salt and pepper in a salad

3. Drain and pour chickpeas into a salad bowl. Add powdered cumin.

4. Cover with saran wrap and refrigerate for 1-hour minimum.

5. Before serving, garnish with cumin seeds.
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Green Couscous

Recipe translated from
Le Livre de cuisine: 1500 recettes
By Andrée Zana-Murat
Preparation: 20 minutes
Initial couscous preparation: 30 minutes
Cooking time: 45 minutes

Serves 6

1 cup couscous (fine grain)

1 ½ cups water

16-ounce package frozen small peas

5.3 ounces (150 gr) frozen broad beans

1 bunch spring onions

1 bunch cilantro

1/2 tablespoon powdered coriander

3 tablespoons olive oil

Peanut oil

7 tablespoons butter


1. Remove butter from fridge. Peel spring onions and cut into fine pieces, including stems. Rinse and dry cilantro and chop coarsely.

2. Blanch beans and remove their fine skin.

3. To prepare couscous, pour grains into a large bowl and cover with cold water for rinsing. Stir couscous with hands until water becomes cloudy. Allow couscous to settle at the bottom of bowl, and then pour out water. Repeat rinsing process and then pour couscous into a fine strainer to drain. Transfer couscous to a large salad bowl. Add salt and enough peanut oil to moisten the grains. Mix well with a fork, making sure to dissolve any grains that stick together. Set mixture aside for 5-10 minutes, then mix again with fork. Repeat this process over a 30-minute period. Your couscous should increase in size and appear cooked. Ventilate couscous and mix with your fingers to eliminate any couscous balls. Taste and add salt if needed.

4. To cook couscous: Preheat oven to 300 F. Boil water in sauce pan. Pour 1 1/2-cups water pour over couscous and let stand for 15 minutes. Afterwards, place couscous in an oven dish lightly rubbed with butter, and cover with aluminum foil. Place in oven for 10-15 minutes so that couscous is lightly steamed.

5. While couscous is cooking, sauté onions in olive oil, until transparent. Add salt and frozen peas. Cook on high heat for 5 minutes, then on low heat for 15 minutes. Near the end of your cooking time, add the beans. Add extra water if needed.

6. Once couscous is done, pour into a large salad bowl, add butter and mix well. Then add onions, peas, beans and powdered cilantro. Top with chopped cilantro. Serve
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Sliced Mushrooms with Sesame

Preparation: 15 minutes
Refrigeration time: 2 hours

Serves 2

3.5 oz mushrooms

Juice of 1 lemon

3 sprigs coriander or Italian parsley

1 tablespoon chopped thyme

1 tablespoon sesame seeds

1 tablespoon olive oil (or sesame oil)

Salt and ground pepper

1. Juice lemon. Rinse and dry cilantro and chop finely.

2. Mix lemon juice, salt, pepper and oil. Add thyme and coriander sprigs.

3. Wash and dry mushrooms. Cut thinly and arrange in single layer on serving plate. The
mushrooms should not cover one another.

4. Season with lemon juice, oil and herb mixture. Cover plate with saran wrap and
refrigerate for 2 hours.

5. Toast sesame seeds in a pan without oil until golden brown. Remove immediately from
heat and pour into a bowl.

6. At serving time, remove mushrooms from fridge. Sprinkle with toasted sesame seeds.

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Green Tabouli

Preparation: 30 minutes
Refrigeration time: 2 hours

Serves 6

1 cup fine or medium grain bulgur

2 bunches of Italian parsley

1 bunch of mint

1 cucumber

4 tomatoes

Juice from 3 limes

3 tablespoons olive oil

Salt and ground pepper

1. Pour bulgur into a serving bowl and pour over lime juice and 3 tablespoons of boiling
water. Let rise for 30 minutes.

2. Peel the cucumber, remove seeds and cut cucumber into small cubes.

3. Wash and dry tomatoes. Cut into small pieces.

4. Wash and dry parsley and mint. Chop herbs well.

5. Mix olive oil, salt and pepper in a large salad bowl.

6. Add bulgur, herbs and vegetables to salad bowl and mix together well. Cover with saran wrap and refrigerate for 2 hours.
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Gingered Salmon Filets

Preparation: 15 minutes
Cooking time: 10-12 minutes

Serves 2

2 salmon filets (approx. 6 oz each)

1 tablespoon sour cream

Juice from a half a lemon

1 shallot, chopped

1 small garlic clove, chopped

2 teaspoons grated fresh ginger

1 glass dry white wine

Salt and pepper to taste

1. In a medium sized sauce pan, mix wine, shallot, garlic and ginger. Bring to a boil.

2. Add salmon filets, cover and cook over medium heat for 5 minutes. Set salmon aside.

3. In a small sauce pan, add lemon juice and cook over high heat until juice is slightly
reduced. Add sour cream.

4. Lower heat, and add salt and pepper.

5. Pour sauce over filets and serve immediately with basmati rice.
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Linguini with Fresh Herbs and Tomatoes

Preparation: 11 minutes, time to cook pasta

Serves 4

1 8-oz box linguini

3 tomatoes

2 garlic cloves

1 bunch of mixed herbs (Italian parsley, basil and chives)

10 black olives, pitted

8 anchovy filets

1 tablespoon capers in vinegar, drained

6 fl oz olive oil

Salt and pepper

1. Bring water to boil in a large pasta pan. Add salt and olive oil and pasta and cook for time indicated on package.

2. Rinse tomatoes in hot water to remove skin easily. Cut in half and remove seeds. Cut
tomato halves into pieces.

3. Cut garlic cloves into slivers. Wash, dry and chop herbs. Cut olives and anchovies into
small pieces. Pour everything onto a serving bowl. Add capers, olive oil, salt and pepper
and mix all ingredients together.

4. When pasta is ready, pour into a colander, drain and transfer to serving bowl. Serve

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Skate Filets with Emerald Sauce

Preparation: 20 minutes
Cooking time: 15 minutes

Serves 6

6 skate filets

1 tablespoon white vinegar

Salt to taste

Emerald Sauce :

Large bunch basil, estragon or chives

Leaves from a bunch of Italian parsley

Juice from 2 lemons

7 fl oz olive oil

Salt and pepper to taste

1. Fill a stewpot with enough cold water to cover skate wings. Add salt and vinegar, and
bring water to a boil, then lower heat. Rinse skate wings under cold water and add to
stewpot. Poach skate at a low heat for approx. 15 minutes.

2. While poaching wings for approx. 10 minutes, prepare emerald sauce. Rinse and dry basil (or estragon or chives) and parsley. Remove leaves and put into a mixing bowl. Add
lemon juice, olive oil, salt and pepper. Mix sauce together until consistency thickens.

3. Remove skate wings from stewpot and drain off excess liquid. Remove any skin and
cartridge, then cut wings into filets.

4. Arrange filets on serving plates and spoon over sauce.

5. Serve immediately with a salad.

Elegant French-Style Scrambled Eggs

Preparation: 10 minutes
Cooking time: 5 minutes

Serves 4

4 large eggs

2 oz. jar caviar (salmon or lump eggs)

2 teaspoons sour cream

1.5 tablespoons butter

Salt and pepper to taste

1. Fill bottom of a double boiler with 1-inch of water and heat until boiling, then
reduce to very low heat. Once water is simmering, place top of double boiler over
water. Add butter, and heat until melted.

2. Meanwhile carefully crack eggs into a medium bowl. Rinse empty shells under hot water and set aside. This step is the trickiest part of the recipe. Your shells need to have clean edges in order to avoid stray cracked shell in the dish.

3. Pour eggs into top portion of double boiler. Add salt and pepper. Stir constantly with a wooden spoon or heatproof rubber spatula until eggs are thickened into soft curds
(approx. 10 minutes).

4. Add sour cream and caviar, setting some caviar aside for garnish. Gently mix together
caviar, sour cream and eggs.

5. Turn off burner. Place empty egg shells on serving plates and divide scrambled eggs to be served in shells. Decorate each shell with the extra caviar and serve immediately.
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An Olympic Salad

This delicious and light Greek salad
is very nutritious, yet low on calories.
Preparation: 15 minutes

Serves 6

3.5 oz. feta cheese

1 cucumber

3 tomatoes

Small head romaine lettuce

20 black olives

Mint leaves as garnish (optional)

Salad dressing :

Juice from a lemon

1 teaspoon tapenade

4 tablespoons olive oil

Salt and pepper to taste

1. Prepare dressing in the bottom of a salad bowl. Mix together with a fork.

2. Wash and peel cucumber. Cut in half, remove seeds with a spoon and discard. Cut into medium sized pieces and add to salad bowl. Mix into dressing.

3. Wash tomatoes. Cut in half, remove and discard seeds. Cut tomatoes into smaller pieces and add to salad.

4. Wash and dry romaine leaves. Cut crosswise into strips and add to salad.

5. Cut feta cheese into cubes and add cheese and olives to salad. Mix together until coated with dressing.

6. Cut up mint leaves as garnish for salad.
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