Foie gras: 6 tips from the nutritionist to treat yourself to New Year’s Eve (without feeling guilty)

Have you planned a block of foie gras for your end-of-year meal? Discover the nutritionist’s advice to make you happy without harming your figure (or your arteries).

It’s hard to imagine the end of the year celebrations without foie gras: festive food par excellence, it can be enjoyed as an aperitif (on small canapes), as a starter (on toast, with jam or chutney fruit) or as a main course (the famous pan-fried foie gras).

Can we allow ourselves foie gras when we pay attention to our shape or when we try to eat healthy? The question is complicated.

Foie gras: indulge yourself … without going overboard!

First, as we can imagine, foie gras is a real calorie bomb with about 490 Kcal per 100 grams, or the equivalent of 2 slices. Fatty liver is also hyper-fatty (it’s in the title): it contains around 50 g of lipids per 100 g and, in particular, monounsaturated and saturated fatty acids. Without forgetting the salt: about 515 mg per 100 g. Medium for arteries …

Compared to other “fatty” products traditionally consumed at the end of the year (such as smoked salmon, for example), foie gras does not present any real nutritional value. Yes, but here it is: the worst enemy of a healthy diet and a balanced diet is frustration. Regarding foie gras, the watchword therefore remains: mo-de-ra-tion.

To enjoy your foie gras without feeling guilty or exploding the calorie bill, here is the advice of Nathalie Négro, dietician-nutritionist.

Thanks to Nathalie Négro, dietician-nutritionist and head of the Nutrition Center of Brides-les-Bains thermal baths.

Source : Table Ciqual (National Agency for Food, Environmental and Occupational Health Safety – ANSES).

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2/6 – Foie gras: what is the right amount?
In general, in a festive meal, it is preferable to limit yourself to a very fatty food as much as possible: if you choose foie gras, avoid smoked salmon or snails and vice versa.“remarks Nathalie Négro. To protect your arteries (and your figure …), limit yourself to a slice of foie gras as a starter or as an aperitif – or around 50 g.”If there is pan-fried foie gras as a main course, of course, skip the foie gras as a starter or as an aperitif. Beware of foie gras “hidden” in sauces or in stuffings!“The advice of the nutritionist: for a healthy holiday meal (as much as possible), use shavings of foie gras in a mixed salad.

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3/6 – Foie gras: what to replace jams and chutneys?
It’s not just foie gras: accompaniments can also be bad for your health. We think in particular of jams and fruit chutneys (mango, quince, fig …) which are super-sweet. The nutritionist’s advice: rather than buying a chutney or a jam at the supermarket, prepare a fruit compote (or even crushed fruit) by limiting the amount of added sugar. It’s super fast, just let it melt over low heat in the pan!

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4/6 – Foie gras: what to replace brioche bread?
It too is super-sweet: in addition, it peaks at 321 Kcal per 100 g on average. In association with foie gras, brioche bread should be avoided! The nutritionist’s advice: instead of brioche bread, opt for country bread or cereal bread, which works with foie gras but is much more interesting from a nutritional point of view. For more flavor, you can toast them or quickly put them in the oven.

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5/6 – Foie gras: are there alternatives?
Duck mousse and duck rillettes are not really more interesting than foie gras from a nutritional point of view – for example, the taste is different. The nutritionist’s advice: if you fancy some duck for your aperitif or your starter, why not opt ​​for dried duck breast? Better for your health, it can (for example) be presented in the form of skewers, alternating with cherry tomatoes, pan-fried scallops and / or pieces of fresh fruit (mango, persimmon, etc.) .

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6/6 – What about faux-gras, vegan foie gras?
Faux-gras is like a vegan foie gras: 100% vegetable, its taste is quite similar to “classic” foie gras and you can even make toast from it. The nutritionist’s opinion: although entirely vegetable, false fat remains very fatty with (on average) 22 to 23% lipids. The problem is that it is often based on coconut oil: it contains the 3 saturated fatty acids that cause problems when consumed in excess. Faux-gras, to try, why not: it brings the whole family together, even when there are vegetarians around the table. But always in moderation …

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