Sybille Montignac's Recipes

Preparation time: 10 minutes

Cooking time: 15 minutes

INGREDIENTS

• 1 broccoli
• 100g washed and drained lettuce
• 2 large kale leaves
• 2 carrots

• 1 handful of whole almonds
• 200g red cabbage
• 2 tbsp flaxseed oil
• 1 tbsp cider vinegar

• 1 clove of garlic
• 1 pinch of turmeric, salt, pepper

PREPARATION

• Cut the broccoli into florets, rinse and steam for 15 minutes.
• Wash the cabbage, remove the central rib and roughly chop the leaves.
• Wash the carrots, peel them and grate them.
• Crush the whole almonds.
• Wash and finely chop the red cabbage.
• Prepare the dressing by mixing the oil, vinegar, crushed garlic clove, turmeric, salt and pepper.
• In each bowl, arrange the lettuce, then the broccoli florets, grated carrots, sliced red cabbage and kale.
• Sprinkle with crushed almonds and season with the oil and vinegar mixture.

Preparation time: 15 minutes

Cooking time: 35 minutes

INGREDIENTS

• 160g washed and drained lamb's lettuce
• 120g lentils
• 2 small carrots
• 1/2 cucumber
• 100g pink radishes
• 2 pinches of sprouted seeds (leek or beetroot)
• 1 tbsp flax seeds
• 2 tbsp olive oil
• 1 tbsp sherry vinegar
• 1 pinch of cumin, salt, pepper

PREPARATION

• Cook the lentils and season to your taste.
• Rinse, peel and grate the carrots.
• Prepare the dressing by mixing the oil, vinegar, cumin, salt and pepper.
• Wash the cucumber, remove the seeds and cut into small cubes.
• Wash the radishes, remove the leaves and cut into thin slices.
• In each bowl, arrange the lamb's lettuce, then the lentils, carrots, cucumber and radishes.
• Sprinkle with flax seeds and sprouted seeds and season with the oil and vinegar mixture.

Preparation time: 10 minutes

INGREDIENTS

• 2 pears
• 2 tbsp unsweetened cocoa powder
• 2 to 4 tsp coconut sugar
• 2 plain soy yogurts
• 2 tbsp crushed plain almonds
• 1 tsp poppy seeds

PREPARATION

• Wash and peel the pears.
• Remove the core and cut into small cubes.
• In each bowl, place 1 soy yogurt on one side
• mixed with cocoa and coconut sugar.
• On half of the mixed yogurt (1/4 of the bowl), arrange half of the crushed almonds.
• On the other half of the bowl, arrange the pear cubes.
• Sprinkle with poppy seeds.

Preparation time: 10 minutes

INGREDIENTS

• 1 glass of almond, soy or hazelnut milk
• 4 tbsp chia seeds
• 2 to 4 tsp coconut sugar
• 2 kiwis
• 2 tbsp goji berries
• 1 mango
• 1 yellow banana

PREPARATION

• Pour the chia seeds into the milk and let them swell for 10 to 15 minutes.
• Peel the mango and extract the flesh.
• Place it with the coconut sugar in a blender and blend.
• Peel the banana and cut it into slices.
• Peel the kiwis and cut them into slices.
• In 2 small bowls, pour the chia seed mixture.
• Then arrange the banana and kiwis.
• Pour the mango puree and sprinkle with goji berries.

0 Alcohol
0 Beef*** (steak, pavé, fillet, rib steak, etc.)
0 Coffee, tea, herbal tea***
0 Cold cuts (sausage, salami, coppa, etc.), ham (white, cooked, raw, smoked, etc.)***
0 Cream, fresh***/**
0 Foie gras***
0 Cheese (Gruyère, Camembert, mozzarella, Emmental, Edam, feta, goat, Gouda, Parmesan)***
0 Seafood*** (shrimp, mussels, oysters, etc.)
0 Fat, goose, vegetable, margarine***
0 Oil, olive, sunflower, etc.***
0 Mayonnaise, natural (egg, oil, mustard)
0 Egg***
0 Fish (salmon, tuna, sardines, anchovies, sea bass, etc.)***
0 Soy, sauce (without sugar or sweeteners)
0 Meats (beef, pork, poultry, veal, lamb, mutton, rabbit, sausages, black pudding, Grison meat, etc.)***
0 Wine, red, white, champagne***
0 Poultry*** (chicken, turkey, etc.)
5 Crustaceans (lobster, crab, spiny lobster)
5 Herbs and spices (pepper, parsley, basil, oregano, caraway, cinnamon, vanilla, etc.)
5 Vinegar
5 Balsamic vinegar
10 Avocado
14 Pasta, Montignac low-GI spaghetti
15 Agave syrup
15 Almond
15 Asparagus
15 Wheat germ
15 Swiss chard
15 Broccoli
15 Peanut
15 Carob powder
15 Celery stalk
15 Sprouted cereals (wheat germ, soy germ, etc.)
15 Mushroom
15 Cauliflower
15 Sauerkraut
15 Cabbage
15 Brussels sprouts
15 Cucumber
15 Pickles
15 Zucchini
15 Shallot
15 Endive, chicory
15 Spinach
15 Fennel
15 Ginger
15 Sprouted seeds
15 Blackcurrant
15 Coco bean, snap pea, flat coco, cocos, snow pea
15 Lupine
15 Walnut
15 Onion
15 Olive
15 Sorrel
15 Pesto
15 Physalis
15 Pine nut
15 Chili pepper
15 Pistachio
15 Leek
15 Bell pepper
15 Radish
15 Rhubarb
15 Lettuce (lettuce, escarole, curly endive, lamb's lettuce, etc.)
15 Soy, seeds/nuts
15 Bran, wheat, oat, etc.
15 Tempeh
15 Tofu (soy)
20 Almond flour
20 Artichoke
20 Eggplant
20 Cocoa, powder (unsweetened)
20 Carrot, raw
20 Cherry, West Indian, acerola
20 Chocolate, dark 85% cocoa
20 Lemon
20 Lemon, juice (unsweetened)
20 Heart of palm
20 Fructose
20 Hazelnut flour
20 Bamboo shoots
20 Ratatouille
20 Tamari sauce, without sugar or sweeteners
20 Soy cuisine
20 Soy, yogurt (plain)
25 Lingonberry, blueberry
25 Almond butter (whole and unsweetened)
25 Goji berries
25 Peanut butter (unsweetened)
25 Cherry
25 Chocolate, dark 70% cocoa
25 Pumpkin seeds
25 Flageolet beans
25 Strawberry, fresh fruit
25 Raspberry (fresh fruit)
25 Currant
25 Gooseberry
25 Mung bean (soy)
25 Hummus
25 Lentils, green
25 Blackberry
25 Hazelnut
25 Hazelnut butter (whole and unsweetened)
25 Cashew nut
25 Hulled barley
25 Grapefruit, fresh fruit
25 Split peas
25 Soy flour
30 Apricot, dried
30 Garlic
30 Almond milk
30 Oat milk (uncooked)
30 Beetroot, raw
30 Cottage cheese** undrained
30 Passion fruit, maracuja, purple granadilla
30 Green bean
30 White beans (cannellini)
30 Milk**, skimmed or not
30 Milk, fresh/powder**
30 Lentils, brown
30 Lentils, yellow
30 Mandarin, clementine
30 Marmalade, sugar-free
30 Turnip, raw
30 Pearl barley
30 Pear, fresh fruit
30 Apple, dried
30 Salsify
30 Soy milk
30 Soy vermicelli
30 Tomato
34 Bread, Montignac wholemeal
35 Apricot, fresh fruit*
35 White almond butter (unsweetened)
35 Amaranth
35 Cherimoya, scaly custard apple, sugar apple, soursop
35 Banana, green
35 Beer yeast
35 Durum wheat vermicelli
35 Nectarine (white or yellow; fresh fruit)
35 Cassoulet
35 Celery root (raw, remoulade)
35 Coconut flour
35 Coconut, nut
35 Quince, fresh fruit
35 Ice cream (with fructose)
35 Falafel (chickpeas)
35 Fig/prickly pear, fresh fruit
35 Pomegranate, fresh fruit
35 Adzuki bean
35 Black bean
35 Kidney bean
35 Borlotti beans
35 Yeast
35 Flax, sesame, poppy seeds
35 Corn, ancient (Indian)
35 Mustard
35 Orange, fresh fruit
35 Essene bread (from sprouted grains)
35 Wasa™ fiber bread (24%)
35 Peach, fresh fruit
35 Fresh peas
35 Chickpea flour
35 Chickpeas
35 Canned chickpeas
35 Apple sauce
35 Apple, fresh fruit
35 Plum, fresh fruit
35 Quinoa, cooked al dente
35 Wild rice
35 Tomato juice
35 Tomato sauce, coulis (unsweetened)
35 Sun-dried tomato
35 Sunflower seeds
35 Yogurt (plain)** 

55 Banana, ripe
55 Shortbread biscuit, (flour, butter, sugar)
55 Chicory, syrup
55 Dates
55 Maple, syrup
55 Ketchup
55 Corn, common kernels
55 Cassava, bitter
55 Cassava, sweet
55 Mustard, with added sugar
55 Loquat
55 Pasta, well-cooked white spaghetti
55 Pasta, tagliatelle (well-cooked)
55 Pizza
55 Rice, red
60 Oats, porridge, oatmeal gruel
60 Durum wheat, semolina
60 Wheat, wholemeal flour
60 Cereals, Special K®
60 Chestnut, marron
60 Crisps
60 Colas, carbonated drinks, sodas (e.g. Coca-Cola®)
60 Couscous, semolina
60 Ice cream, classic (sweetened)
60 Croissant
60 Mars®, Snickers®, Nuts®, etc.
60 Mayonnaise, industrial (sweetened)
60 Honey
60 Ovaltine
60 Bread, milk bread
60 Papaya, fresh fruit*
60 Pasta, lasagna (durum wheat)
60 Pasta, Chinese noodles/vermicelli (rice)
60 Chocolate powder, sweetened
60 Puffed rice, rice cake
60 Rice, Camargue
60 Rice, long grain
65 Apricot, in syrup (canned)
65 Beetroot, cooked*
65 Wheat, semi-wholemeal flour
65 Dried sugar cane, juice
65 Cereals, muesli with sugar, honey…
65 Chestnut/marron, flour
65 Quince, jelly (sweetened)
65 Jam, standard (sweetened)
65 Squash, (various)*
65 Spelt, flour (refined)
65 Fava bean, cooked
65 Breadfruit
65 Marmalade, sweetened
65 Melon*
65 Bread, chocolate bread
65 Bread, wholemeal (sourdough)
65 Bread, wholemeal
65 Bread, rye (30% rye)
65 Pasta, wholemeal rice
65 Raisins
65 Sorbet, sweetened
70 Amaranth, puffed
70 Plantain, cooked
70 Chocolate bar, sweetened
70 Beer*
70 Rusk
70 Biscuit
70 Cornmeal gruel
70 Brioche
70 Cereals, refined and sweetened
70 Gnocchi
70 Corn, flour
70 Molasses
70 Millet, sorghum
70 Bread, unleavened (white flour)
70 Bread, bagels
70 Bread, baguette/white bread
70 Bread, rice
70 Pasta, noodles (soft wheat)
70 Polenta, corn semolina
70 Potato, boiled and peeled
70 Potato, cooked in its skin (water/steam)
70 Popcorn, unsweetened
70 Ravioli, soft wheat
70 Rice, standard white
70 Rice, aromatic (jasmine…)
70 Rice, risotto
70 Swede, turnip cabbage
70 Sugar, white (sucrose)
70 Sugar, brown/whole/unrefined
70 Tacos
75 Doughnuts
75 Waffle, with sugar
75 Bread, hamburger
75 Bread, very white, sandwich bread (Harry's® type)
75 Watermelon*
75 Pasta, lasagna (soft wheat)
75 Pumpkin*
75 Rice, quick-cooking (precooked)
75 Rice, flour (wholemeal)
80 Potato, mashed
85 Arrowroot
85 Wheat, flour (white)
85 Celeriac, cooked*
85 Cereals, Corn Flakes
85 Cornstarch (corn starch)
85 Turnip, cooked*
85 Parsnip*
85 Rice, milk (sweetened)
85 Rice, cake
85 Rice, milk
85 Tapioca
90 Bread, white gluten-free
90 Potato, flakes (instant)
90 Rice, glutinous, sticky
95 Maltodextrin
95 Potato, baked
95 Potato, starch (starch)
95 Potato, fried
95 Rice, flour
95 Rice, syrup
100 Modified starches
100 Wheat, syrup
100 Glucose
100 Glucose, syrup
115 Corn, syrup