The galette des rois is traditionally shared on January 6, the day of Epiphany. Composed of a puff pastry filled with frangipane, it constitutes a calorie bomb, or 500 per 100g.
At the beginning of January, it was time for the galette des rois. If the traditional frangine remains the favorite of the French, many variations of pancakes exist depending on the region. Filled with apple, brioche, orange blossom, pears and chocolate, dried fruits …
But does the galette des rois really make you fat? A large part covers more than 25% of the daily calories recommended for a woman, between 1,800 and 2,000 kcal, and 23% in men, with a recommendation of 2,200 to 2,500 kcal daily. However, consumed in moderation, associated with a healthy and balanced diet, as well as an adapted physical activity, the galette des rois will not increase the number indicated on your scale.
How to savor the galette des rois without excess?
With two puff pastry, almond powder, eggs, sugar and butter, the galette des rois provides the equivalent of 2 to 3 tablespoons of fat per serving. Do not deprive yourself, but apply a few tips to limit calories.
To avoid frustration, choose half a part : this will allow you to reduce your energy intake by around 200 calories! Second option: a lighter pancake. The galette without frangipane contains 100 kcal less per 100 gram serving. Fruit pancakes and brioche crowns reduce each serving by 200 calories.
A homemade preparation also allows you to control the sugar and fat levels in your recipe, for a more digestible version. You can for example replace the butter with plain yogurt.
On D-Day, try to limit the accumulation of calories by limiting your consumption of cheese, pizza or fries for example. The next day, prepare a lighter meal, preferably rich in water and potassium.
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Light frangipane pie / 40 minutes of preparation, 30 minutes of cooking / Cut 50 g of margarine into pieces. Place in a blender 220 g of flour, 50 g of whole almond puree without added sugar, 30 g of ground almonds, 30 g of sugar, as well as a pinch of fleur de sel. At medium speed, gradually add 70 ml of almond milk without added sugar. Continue to mix. Knead the dough by hand for a few minutes and form a ball. Flatten it, film it and place it in the fridge for 30 minutes. In a salad bowl, whisk together 50 g of whole almond puree without added sugar, 1 sachet of vanilla sugar and 50 g of coconut sugar. Add 150 ml of almond milk without added sugar, 150 g of ground almonds and 40 g of cornstarch. The texture should be liquid and thick. Preheat the oven to 180 °. Take the dough out of the refrigerator and give it a round shape about 4 mm thick. Place it in a pie pan, lined with baking paper. Place the frangipane on top and sprinkle with flaked almonds. Bake for 30 minutes.
Brioche des rois light brioche / 20 minutes of preparation, 30 minutes of cooking / In a bowl, place 100 ml of lukewarm skimmed milk and 12 g of baker’s yeast. Mix, then let stand for 5 minutes. Add 320 g of flour, 1 tablespoon of cooking sweetener, 1 0% yogurt, 1 egg and 2 tablespoons of orange blossom. Knead the preparation for 10 minutes. Cover with a cloth to let rise for 1 hour at room temperature. Degass the dough then form a sausage and assemble the ends to create a crown. Place it on a baking sheet covered with baking paper and let rise for 1 hour. Brush the brioche with 2 tablespoons of milk for the gilding, then sprinkle with 50 g of candied fruit. Preheat the oven to 180 ° C and bake for 30 minutes.
Galettes des rois with chocolate and light pear In a container pour 10 g of whole sugar and 1 egg. Beat the mixture for 5 minutes so that it thickens. Add 100 g mixed almonds and mix. Pour 60 g of melted chocolate for dessert, 20 ml of soy cream, then mix. Cut 1 pear into thin strips. In a tart mold covered with baking paper, place a sheet of brick pastry without cutting it. Pour 20 ml of soy milk and 2 teaspoons of sugar in a ramekin and mix. With a brush, lightly moisten the center of the leaf. Place another sheet on top so that each corner forms a star. Moisten slightly. Carry out this operation with 4 sheets. Pour the chocolate preparation evenly and place on top of the pear slices. Cut a pastry sheet in 4 to cover the pears and pinch the sides. Fold the corners by moistening with the milk mixture. Bake for 40 minutes at 160 ° C.
King’s cake with apples Unroll 1 puff pastry on a baking sheet. Peel and cut 4 apples into strips. In a frying pan, melt 10g of butter, add the apples and sprinkle with 20g of caster sugar. Cook for 10 minutes. On the first dough, spread 100 g of applesauce, add the cooked apples. Incorporate a broad bean, put 1 second dough on top and weld the edges. Bake for 25 minutes at 200 ° C.
Galette des rois light / 25 minutes of preparation, 30 minutes of cooking / Put 350 g of flour, 11 tablespoon of peanut-flavored oil, 8 tablespoon of apple juice and 20 g of sugar in a food processor. You must obtain a homogeneous paste. Boil 1 / 4l of semi-skimmed milk and whisk 2 eggs and 40 g of sugar. When the mixture turns white, add 10 g of flour, mix with the boiling milk and put the preparation on the heat, whisking vigorously until the cream boils and thickens. Remove from the heat to add a spoon of Kirsch, 100 g of almond powder and set aside. Take 350 g of dough and roll it out to form a circle. Distribute the frangipane over the dough and place the bean. Place 3 sliced apples on the frangipane and sprinkle with a sachet of vanilla sugar. Spread the rest of the dough very thinly and place it on the cake. Glue the edges well with your fingers, make small notches all around and cut the top of the dough by making drawings. Bake for 30 minutes at 190 ° C.
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