Aurélie Sériné: Sample Menu

1-THE ATMOSPHERE: with pleasure, in calmness, and with mindfulness: alone or with company

2- MODERATION: nothing is poison, everything is poison, only the dose matters: this is the art of moderation. Eat reasonably.

3- CHEW: your stomach has no teeth, and there's no rush, this is your moment. Chewing your food will bring happiness to your entire body.

4- INTRODUCE A LARGE PORTION OF RAW FOOD: every day according to tolerance and vital force, and always before cooked food, at the beginning of the meal.

5- AS FRESH AS POSSIBLE: raw and well-processed products!

6- AS ORGANIC AS POSSIBLE: not chemically denatured and non-GMO

7- AS UNREFINED AS POSSIBLE: favor whole grains, avoid refined sugar as much as possible.

Upon waking:
A large glass of water – And/or – a glass of warm water with a splash of lemon juice and a few thin slices of fresh ginger

Breakfast:

Choose according to your preferences:

Two slices of whole-grain bread or two gluten-free crispbreads like "Pain des Fleurs buckwheat" which you can easily find in organic stores.

Half an avocado sprinkled with spices you like (paprika, cumin, coriander, salt, pepper.) and a fried or soft-boiled egg.

OR the nut butter of your choice. There is a wide selection in organic stores to suit your taste (almond, pistachio, cashew, peanut.).

The drink, according to your preferences:

The ideal: an infusion to prepare the machine – your body! – for the day. Yogi Tea infusions, for example, detox, or digestion or ginger lemon.

A green tea

A small coffee, for those who can't do without it!

Snack:

 Fruits of your choice, indulge yourself.

And a small handful of almonds/hazelnuts/pistachios/cashews,

Don't forget to drink water!

Lunch: Here's the ideal typical menu for all your meals!

A portion of raw vegetables, as much as you like: grated carrots, green salads, radishes, cucumber seasoned with a good cold-pressed oil (Olive, Flax, Walnut...)

A small quantity of whole grains. Today, brown rice.

A small quantity of legumes. Today, a Coral Lentil Dahl (see recipe below).

A few broccoli florets, or a cooked vegetable you like. (Zucchini, leek, spinach, green beans, fennel, asparagus...)

Dessert: a fruit compote or fresh pineapple (the only fruit, with papaya, that can be consumed after a meal.)

Snack:

Fruits of your choice, indulge yourself.

Or a smoothie with the fruits you have. Example: 1 Banana + 1 handful of strawberries and a splash of lemon. PICARD organic frozen fruits are perfect for making good smoothies.

Or it's time to try the snacks I suggest in the dedicated video, or one or two small squares of dark chocolate.

Don't forget to drink water!

Dinner:

A beautiful sweet potato cut in half, baked in the oven with coconut or olive oil, seasoned with spices you like (paprika, cumin, curry, turmeric, chili, salt and pepper.)

A mixed salad with lettuce, tomatoes, small red onions, seasoned with olive oil or Omega 3 blend oil from an organic store.

A small piece of goat or sheep cheese for enthusiasts.

Upon waking:
A large glass of water – And/or – a glass of warm water with a splash of lemon juice and a few thin slices of fresh ginger

Breakfast:
Same breakfast as Monday.

Snack:

Fruits of your choice, indulge yourself.

And a small handful of almonds/hazelnuts/pistachios/cashews.

Don't forget to drink water!

Lunch:

The legendary tomato/mozzarella with two beautiful tomatoes (don't hesitate to try all colors and varieties of tomatoes!) and a ball of good quality mozzarella. A drizzle of olive oil, salt, pepper.

Two nice slices of vegetable cake (see recipe below.)

Dessert: a fruit compote or a plant-based yogurt

Snack:

Fruits of your choice, indulge yourself.

Or a smoothie with the fruits you have. Example: Half a mango + 1 handful of frozen pineapple, a little coconut milk, and a splash of lemon.

Or a snack or one or two small squares of dark chocolate.

Don't forget to drink water!

Dinner:

A light soup (e.g., zucchini – mushroom – cilantro)

A fresh salad

A piece of sheep or goat cheese

Upon waking:
A large glass of water – And/or – a glass of warm water with a splash of lemon juice and a few thin slices of fresh ginger

Breakfast:

Gluten-free vegan pancakes (see recipe below)

Fresh fruit

Detox Infusion

Snack:

A small handful of almonds/hazelnuts/pistachios/cashews.

Don't forget to drink water!

Lunch:

Buddha bowl with: canned chickpeas, 1 half avocado, 4-5 pink radishes, quinoa, a carrot in slices cooked in a pan with a little curry and coconut milk. And, depending on what you like and have at home, indulge yourself, it's a composed and colorful bowl!

Dessert: a fruit compote or a plant-based yogurt

Snack:

Fruits of your choice, indulge yourself.

Or a snack or one or two small squares of dark chocolate.

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Don't forget to drink water!

Dinner:

Greek salad (Tomatoes, feta, red onions, black olives, bell peppers, cucumber, lemon, olive oil, salt, pepper, oregano.)

A compote and a piece of banana bread (see recipe below)

Upon waking:
A large glass of water – And/or – a glass of warm water with a splash of lemon juice and a few thin slices of fresh ginger

Breakfast:

Choose according to your preferences:

Two slices of whole-grain bread or two gluten-free crispbreads like "Pain des Fleurs buckwheat" which you can easily find in organic stores.

Half an avocado sprinkled with spices you like (paprika, cumin, coriander, salt, pepper.) and a fried or soft-boiled egg.

OR the nut butter of your choice. There is a wide selection in organic stores to suit your taste (almond, pistachio, cashew, peanut.).

Snack:

Fruits of your choice, indulge yourself.

And a small handful of almonds/hazelnuts/pistachios/cashews.

Don't forget to drink water!

Lunch:

A portion of raw vegetables, as much as you like: grated carrots, green salads, radishes, cucumber seasoned with a good cold-pressed oil (Olive, Flax, Walnut...)

A small quantity of whole grains. Today, brown rice.

A small quantity of legumes. Today, green lentils. (with rice, you'll have a meal rich in iron and protein!)

Dessert: a fruit compote and banana bread

Snack:

Fruits of your choice, indulge yourself.

A handful of nuts and seeds

Or cookie snack

Don't forget to drink water!

Dinner:

Raw vegetables of your choice

Seasonal vegetable stir-fry with herbs

A small piece of goat or sheep cheese for enthusiasts.

Upon waking:
A large glass of water – And/or – a glass of warm water with a splash of lemon juice and a few thin slices of fresh ginger

Breakfast:

Chia seed pudding (prepare the day before: 2 tbsp chia seeds in a glass of plant-based milk, refrigerate, and it will be ready for the next day.) Garnished with honey + the fruits you have and like (red fruits, tropical fruits, banana.)

Your infusion or tea

Snack:

Fruits of your choice, indulge yourself.

And a small handful of almonds/hazelnuts/pistachios/cashews.

Don't forget to drink water!

Lunch:

A portion of raw vegetables, as much as you like: grated carrots, green salads, radishes, cucumber seasoned with a good cold-pressed oil (Olive, Flax, Walnut...)

Spaghetti with Bolognese sauce (homemade, you can easily find recipes, or buy small jars of organic ready-made sauce, which works perfectly.)

Dessert: a fruit compote or plant-based yogurt

Snack:

Dried fruits (dates, apricots, figs...)

Two squares of dark chocolate

A handful of nuts and seeds

Dinner:

Raw vegetables of your choice

Steamed potatoes, with garlic, parsley, and olive oil.

Pan-fried cod

Congratulations on a great week! This weekend,

it's your turn: choose the meals you liked best during the week. Sweet or savory breakfast, it's up to you. You have plenty of tools and ideas at your fingertips, the main thing is to enjoy yourself and know how to choose what's best for you, what makes you feel best, without overthinking it.

Your body is your ally, you learn a little more every day to listen to it.

Below are some recipes that I hope will accompany you.

• 225g of cornflour (like Maïzena)

• 1 sachet of baking powder or gluten-free chemical yeast

(Maïzena makes that too!)

• 3 mashed bananas (which will replace 4 large eggs here!)

• 1 and a half soy yogurts

• 150ml of plant-based milk

• 45g of plant-based butter – margarine

• Vanilla extract (or cinnamon, lemon zest,

cocoa, whatever you want!)

In a bowl, mix the flour and baking powder.

• In a separate bowl, mash the 3 bananas to obtain a puree, then add the yogurt.

• Pour the contents of the bowl into the larger mixing bowl, and mix everything together.

• Add the plant-based milk and melted plant-based butter to the batter.

• All that's left is to cook your pancakes in a hot, non-stick pan or

lightly buttered pan.

• It's ready!

200g Coral Lentils

•  20 cl Coconut Cream

• Olive oil

• 2 tbsp tomato paste

• 1 large onion

• 2 cloves garlic

• 1 piece of fresh ginger, 2 cm

• 1 bunch fresh coriander AND 1 tbsp ground coriander

• 1 tbsp cumin

• 1 clove

• A hint of Chili

• Rinse the lentils, put them in a saucepan of unsalted cold water

• Bring to a boil and cook for 20 minutes or until well cooked

• Pour 2 tablespoons of olive oil, sauté the sliced onion with cumin

• Add crushed garlic and ginger, 1 clove, and chili to your taste

• Add tomato paste, ground coriander, and 3 or 4 tablespoons of water

• Mix this curry paste and cook for 5-10 minutes over low heat

• Then add coconut cream (prefer cream to coconut milk), season with salt

• Simmer for 5 minutes and add the drained lentils,

• It's ready!!

• 3 ripe medium bananas*, mashed with a fork

• 100g sugar

• 60 ml neutral-flavored vegetable oil**

• 60 ml almond milk or other plant-based milk of choice

• 50g almond flour

• 150g flour

• teaspoon baking powder

• teaspoon baking soda

• 1 pinch of salt

• teaspoon cinnamon (optional)

• 40g walnuts, roughly chopped

• Preheat oven to 180°C and grease a loaf pan, approximately 23x13 cm.

• In a bowl, mix the previously mashed bananas with sugar, vegetable oil, almond milk, and almond flour.

• In another bowl, mix the flour with baking powder, baking soda, salt, and cinnamon if using.

• Incorporate the dry ingredients into the wet ingredients, without overmixing. Add the walnuts and stir quickly to distribute evenly throughout the batter.

• Pour the mixture into the loaf pan and bake for 50-60 minutes, or until a knife inserted into the center of the banana bread comes out clean. Let cool for 10 minutes in the pan, then transfer to a wire rack to cool completely before serving.

• 200g flour

• 3 eggs

• 100ml milk

• 100ml olive oil

• 1 packet baking powder

• 150g feta

• 75g black olives

• 50g sun-dried tomatoes, cut into small pieces

• Butter for the mold

• No need for salt, feta and olives are already salty

• Preheat oven to 180 degrees Celsius

• Butter the mold

• Cut the feta, olives, and sun-dried tomatoes

• In a bowl, mix the flour, baking powder, and beaten eggs, a little pepper

• Add the oil, milk, and diced feta, olives, and sun-dried tomatoes

• Pour the mixture into the mold and bake for approximately 45 minutes

• Check for doneness then let cool for a few minutes before unmolding

• Serve warm or cold