The foundation of recipes: the ingredients

Using these recipes is like giving your liver a new lease on life, they can be used to start a diet or help lower bad cholesterol.

These recipes do not contain refined ingredients to prevent the liver from turning them into fat and storing them.

Here are some basics to keep in mind to make these recipes consistent:

  • Choose your oil correctly, I say oil because no butter, no animal fats, no margarine, no hydrogenated fats, but top quality unrefined oils, such as extra virgin olive oil from first cold pressing.

If you need to lower your bad cholesterol, consume oils containing essential fatty acids, omega-3.

You can find them in flaxseed oil, wholegrain rapeseed oil, walnuts, pumpkin seeds, green leafy vegetables, sardines, wild salmon, tuna, wild trout, mackerel.

If you are trying to lose weight, this also applies to you, especially if you are suffering from water retention

  • The same applies to sugar: the liver is the organ most prone to becoming insulin resistant, which facilitates an excessive attraction for sugar, resulting in a proportional production of insulin.

Excess insulin is the best way to turn glucose into fat! Give your digestive system a break, avoid snacking, stop eating before you feel completely full, don't think about calories, but keep in mind not to give your liver too much or too little.

Finally, in these recipes we will not use dairy products and as little wheat as possible, because they are the cause of most food allergies and intolerances that put your liver to the test.


When you wake up :

  • Pump out your biliopancreatic acid by chewing a small piece of rice cake, wholemeal bread or cracker, before drinking a large glass of water with a dash of lemon juice.
  • Make a detoxifying juice with 3 carrots, a stalk of celery and a small bunch of parsley.

If you suffer from arthritis or kidney stones, this juice should be taken religiously once a day no matter what to cool down your system, detoxify your joints and reduce the oxalic acid in your kidneys.

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Your choices

  • A seasonal fruit salad with a handful of dried fruit such as walnuts and almonds, pumpkin, sesame or sunflower seeds for protein and good metabolism of the fruit sugar.
  • Pancakes made with buckwheat flour, preferably, or organic wholemeal flour.

Use 150 g of flour of your choice and add enough almond or oat milk with a whisk, gradually, to obtain a pancake batter that is not too runny. Add a teaspoon of olive oil, a pinch of salt and an egg.

Prepare a fruit compote of your choice, without added sugar, apple or plum for example, flavoured with cinnamon, vanilla, orange zest... or prepare a small fresh fruit salad, with crushed dried fruit.

Avoid oranges and melons. Oranges are heavy on the liver and melons should be eaten on their own, as a starter or outside of meals.

Cook two pancakes and fill them with the filling of your choice.

  • Sugar-free cereal with plant-based milk, or oatmeal (it lowers cholesterol) cooked in salted water, to which you can add grated apple with a squeeze of lemon, raisins, walnuts, flax, sesame or pumpkin seeds.
  • Vegetables with tofu in the morning

Sauté :

  • a small onion, minced,
  • a crushed garlic clove in a little olive oil,
  • Add a julienne of carrots, spinach leaves, cooked corn kernels, snow peas, or whatever vegetables you have on hand, and let them melt and colour for a few minutes.
  • Add 100g of tofu, crumbled between your fingers, leaving large chunks.
  • In a bowl, dilute a tablespoon of miso with hot water and pour it over the tofu vegetables, turning the heat to low.

Simmer for a few minutes, then serve sprinkled with fresh herbs and a few cherry tomatoes.

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Recipes Le Rouret

Two slices of wholemeal bread, topped with slices of avocado or a sardine, tuna, a poached organic egg, sautéed mushrooms with garlic, a dash of lemon juice, chopped herbs, green onion, and a dash of very good quality olive oil.

Serve with fruit of your choice.

  • The nutty maple granola

Granola is an American way of offering smart cereals.

It's particularly good on yoghurt, but for the duration of the liver diet, use only soya yoghurt or plant milk.

In a salad bowl, mix :

  • 4 cups of oven-baked rolled oats
  • with one cup of wheat germ,
  • one cup of flax seeds,
  • one cup of sunflower seeds,
  • 1/2 cup sultanas,
  • 1/2 cup dried cranberries,
  • one cup of whole almonds,
  • 1 vanilla bean, cut down the middle and scraped out,
  • 1/4 cup grapeseed oil,
  • 3/4 cup Canadian maple syrup.

Spread mixture on a baking sheet and bake at 150 degrees for 90 minutes, stirring every 15 minutes. Cool and crush in an airtight container.

Sprinkle over soya or goat's cheese yoghurt, add fresh fruit as desired (bananas, strawberries, grapes, grated apple, etc.)

Despite the nutritional value of breakfast, don't neglect the other meals, and above all don't skip them: it's bad for your metabolism, and it would be a shame not to treat yourself.

The nutty maple granola

At lunch and dinner

  • Always start with a salad.

Put whatever you like in it, avoiding meat, bacon and cheese, and instead use grated raw beetroot, lemon, olive oil, garlic, fish, raw, grated or chopped vegetables, dried beans, chickpeas and sprouted seeds.

The ingredients used in the sauces are important: Lemon, first cold-pressed oil, organic, unfiltered, unrefined cider vinegar, mustard, soy sauce, garlic, onions, shallots, fresh herbs.

No wine, alcohol or balsamic vinegar (too sweet), no very white oil.


Some ideas for sauces

The classic vinaigrette: one teaspoon of mustard, one teaspoon of cider vinegar, three teaspoons of olive oil, one crushed garlic clove, a handful of chopped parsley. Salt and pepper.

For a salad of grated carrots or beetroot, on freshly sliced mushrooms, lemon juice, olive oil and a little garlic work wonders.

On a mesclun garnished with carrot strips and walnut kernels, a small mixture of sesame oil, lemon juice, garlic and soy sauce works very well.

For rice or pasta dishes (wholemeal!!!), here are some sauce ideas

  • Virgin sauce :

For 4 people: take 6 ripe tomatoes peeled and cut into small cubes, add one or two cloves of garlic, minced red onions, julienned spinach, minced small mushrooms.

Sauté them quickly in olive oil and drizzle with white wine or cider vinegar. Allow to evaporate, season with salt and pepper, and serve over rice or pasta of your choice, sprinkled with chopped basil or parsley.

  • Tomato salsa:

Chop two ripe tomatoes, a small onion, a clove of garlic and a few basil leaves. Drizzle with olive oil, simmer or not for a few minutes and then pour over the pasta or rice of your choice.

  • Mushroom sauce:

Fry a chopped garlic clove in a little olive or sesame oil, add 400 g fresh mushrooms, chopped, and if you have any, a few dried mushrooms (porcini) rehydrated and chopped.

Add homemade chicken stock to cover and reduce by half.

Off the heat, you can add a good handful of chopped parsley and a splash of soy sauce.

  • My homemade chicken stock:

In a large pot, place a gutted free-range chicken, 3 stalks of celery, an onion studded with two cloves, two carrots, a leek white, two cloves of garlic in the skin, a finger of fresh ginger, a star anise.

Cover with 3 litres of water, two teaspoons of coarse grey salt, a few grains of black pepper and bring to the boil. Simmer uncovered for a good hour. Remove the chicken, strain the juice and put it in a cool place to let the fat rise, solidify and remove it.

This chicken stock can be used in sauces but also to make soups and give them enough flavour without having to add butter or cream.


  • Minestrone: for 4 people

Drop a crushed clove of garlic in a little olive oil, two stalks of celery, chopped, and five chops of chard with their leaves.

Add a four-quarter tin of crushed tomatoes, a tin of small white beans, three courgettes in small cubes and cover with chicken stock.

Bring to the boil and simmer for twenty minutes before adding a handful of orzo or alphabet pasta.

Add a little stock or water if necessary and simmer until the pasta is cooked.

Just before serving, add a few teaspoons of pesto.

Garnish with a few basil leaves and a dash of extra virgin olive oil.

  • Cream of pumpkin soup: serves 4

Melt a small chopped onion in olive oil.

Add 500 g of peeled and cubed pumpkin, 3 peeled and sliced carrots. Cover with water or chicken stock and simmer uncovered until the vegetables are tender.

Top up the evaporated liquid with vegetable milk, simmer again for a few minutes, add salt and a pinch of cumin powder, then blend in a blender.

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Main dishes

  • Vegetarian burger

Mash a 1/4 can of red beans, such as Azukis, and add :

  • the same amount of steamed brown rice,
  • a small onion, minced and melted in a little olive oil,
  • two good pinches of cumin powder,
  • a few dashes of soy sauce,
  • salt if necessary,
  • an egg,
  • and a handful of chopped fresh herbs of your choice.

Mix well.

Using an automatic ice cream scoop, scoop out balls of the mixture and place on a baking sheet.

Flatten them slightly with the flat of your hand.

If they are a little sticky, roll them in wholemeal flour before frying them in olive oil for two minutes on each side.

Place each burger on half of a hamburger bun spread with mustard, covered with onion rings, a tomato slice and avocado slices.

Spread the other slice with mustard and reconstitute the hamburger.

  • Vegetarian Paella with brown rice

Pre-cook one and a half cups of brown rice in boiling water for 20 minutes.

In a large frying pan, sauté one large onion, two crushed garlic cloves, 2 carrots, 2 courgettes, one yellow pepper and one green pepper.

Add 1 1/4 cans of crushed tomatoes, a good handful of frozen or fresh peas, a good handful of frozen corn, the rice and cover with chicken stock.

Bring to the boil and season with a good pinch of saffron, salt and pepper.

Simmer until the rice is tender and the stock has evaporated. Adjust the seasoning, and serve sprinkled with fresh herbs.

For a variation, you can sauté raw, unshelled shrimp, squid rings and mussels along with the onions, reserving them to add at the end.

  • Baked sea bream Chinese style

Wash and scale a sea bream of about 1kg. Stuff it with minced onion and celery, julienne carrot, a finger of fresh ginger and whole fresh coriander. Wrap in aluminium foil and place in an ovenproof dish. Cover with vegetable stock and place in a hot oven. As soon as the stock is simmering, allow about 25 minutes cooking time. Serve with Chinese green leafy vegetables (bock choi) quickly blanched and sprinkled with garlic.

  • Quinoa and millet croquettes

Place 1/2 cup of millet and 1/2 cup of quinoa with 2 cups of water in a saucepan.

Cover and bring to a boil, then simmer uncovered for about 20 minutes until the water has evaporated.

Allow to cool, then add a tablespoon of tahini, two tablespoons of chopped onion, 2 tablespoons of chopped parsley and a teaspoon of cumin powder.

Mix well and form into egg-sized balls. Crush them into small patties and brown them in a little olive oil.

Serve immediately with a small sauce of your choice and green vegetables.

  • Hawaiian Salmon

Choose one wild salmon steak per person and a nice mango per person.

Peel, pit and dice the mango.

Sprinkle with the juice of a lime, add a generous spoonful of chopped red onion and the same amount of chopped fresh coriander. Season with salt and pepper and mix gently with a spoon.

Cook the salmon in foil or on a grill, just to taste, then serve with lime, mango salsa and steamed brown rice.

  • Indian vegetable curry

Steam two cups of brown rice or cook in 4 cups of boiling salted water.

In the meantime, blend one tomato, one onion, and one piece of fresh ginger in a blender.

In a bowl, mix 3 tablespoons of coconut powder, a tablespoon of cumin powder, cardamom powder, a teaspoon of pink pepper and toast the whole in a pan, in a little olive oil, a few minutes.

Add the tomato mixture and cook, stirring, for 3 minutes.

Then add 4 carrots in slices, a good cup of fresh or frozen peas, a cup of turnip in small cubes, a few broccoli flowers cut in four.

Simmer for about 15 minutes until the vegetables are cooked.

Pour over the rice and serve sprinkled with fresh coriander.

  • Chicken with Chinese noodles

Bring 3 litres of chicken stock to the boil and add 4 tablespoons of brown rice, 2 chopped onions, 3 stalks of chopped celery, 2 sliced carrots, 200 g of green beans, a head of chopped broccoli, 2 tablespoons of curry powder and a nut of chopped ginger.

Simmer for a good twenty minutes.

Cook a packet of Chinese rice noodles in water. Drain and add to the broth with a pound of steamed chicken pieces.

Serve with spoon and chopsticks.

Vegetarian burger
Vegetarian Paella with brown rice
Baked sea bream Chinese style
Hawaiian Salmon
Chicken with Chinese noodles

Desserts for liver balance

My "must-have" apple pie

In the bowl of a pastry blender, pour 3/4 cup wholemeal pastry flour of your choice( wheat, kinoa, amaranth etc....), 1/2 cup rolled oats, a pinch of salt, 2 tablespoons ice water and 1/2 cup grapeseed oil.

Mix the ingredients with the sheet attachment and bring together into a ball very quickly, avoiding heating the dough with your hands.

Roll out the dough on baking paper and turn it out onto a pie pan with a removable bottom.

Carefully fill the mould with the dough and prick it with a fork. Set aside in the fridge.

Make a compote with 5 beautiful apples, peeled, cut into cubes and placed in a saucepan with a little water and lemon juice.

Cover and cook until the apples are soft. Allow the water to evaporate from the bottom of the pan, then mash the apples with a mash tun.

Leave the compote to cool, then pour it over the cold pastry base. Garnish with thin slices of apple arranged in rosettes on the compote.

Bake in a preheated oven at 200 degrees for about 35 minutes or as soon as the pastry pulls away from the edges and becomes runny.

Remove the tart from the oven and allow it to cool, then take a low-fat, sugar-free fruit mixture similar to apricot jam, melt a few tablespoons of it with lemon juice and brush it over the surface of the tart.

You can also sprinkle the apples with slivered almonds or crushed walnuts, or for sugar lovers, add date puree to the compote.

It will be nice and tasty.... and guilt-free.

Fresh pears, plums or raspberries can be used on an apple/raspberry compote for example.

Recipes Nice
Recipes Nice

Cookies without sugar or butter, that still look good

In a bowl, whisk together 1/3 cup grapeseed oil, 1/2 cup maple syrup, 1 teaspoon vanilla extract and 1 free-range egg with a fork.

Add a teaspoon of baking powder, 1 1/3 cups of rolled oats, and 1/2 cup of carob chips (fake chocolate, in health food shops).

Place small piles of dough on a baking sheet lined with silicone or baking paper, flatten with your fingertips, and bake for 15 minutes in a 180 degree oven.

Chopped nuts, sultanas and orange zest can be added....

Coconut bites

Whisk 3 egg whites until they stick to the whisk but not until they dry out... With the whisk, add a scraped vanilla pod and a teaspoon of agave nectar.

In a separate bowl, mix 1/2 cup shredded coconut, 1/3 cup oat flour (from the flakes in the mixer), 1/2 teaspoon baking soda, and two tablespoons maple syrup.

Gently fold the egg whites into the mixture using a silicone spatula.

Drop spoonfuls of dough onto a baking tray lined with baking paper and bake for 20 minutes in a 150 degree oven.

Turn off the oven and leave to dry for a further 20 minutes, leaving the oven door ajar.

For your Ketogenic diet!

My flourless courgette patties

Flourless, gluten-free courgette patties to eat on their own with sour cream with chives or "Boursin" cheese or to use as a wrap for fajitas or sandwiches.


  • 500g of courgettes
  • 1 teaspoon (5 g) salt
  • 2 large eggs
  • 2 medium shallots, chopped (or 50g onion)
  • 1/2 teaspoon pepper
  • ½ teaspoon (2.5 ml) baking powder
  • 3 tablespoons almond powder (40 g), you can replace it with oats!
  • 3 tbsp psyllium or coconut flour
  • 60g of grated parmesan or gruyere
  • One or more (depending on your taste) - chopped garlic clove
  • Turmeric or curry powder


Peel and grate the courgettes either by hand or in a food processor.

Place in a colander, sprinkle with salt and leave to drain for 30-45 minutes.

Rinse well and squeeze out as much water as possible with a cloth.

Heat the oven to 180°C.

Add the almond powder and psyllium or coconut flour (or oats) to the courgettes, eggs, chopped garlic, pepper and salt, baking powder and parmesan. Mix until the dough is smooth. Arrange the dough in 10 cm diameter discs on baking paper and place in the oven for 10 minutes, until golden on both sides. Remove from the oven and allow to cool before gently peeling off with a spatula.

NB: It is possible to fry the patties instead of baking them.

Enjoy your meal! Claudia

Recipes Grasse



  • 200 g oatmeal
  • 80 g hazelnuts
  • 80 g walnuts, pecan nuts
  • Pumpkin and sunflower seeds 100 g - 100 g
  • 80 g almonds
  • olive oil
  • a drizzle of maple syrup or a tablespoon of coconut sugar, to sprinkle over the mixture
  • 150 g dark chocolate chips, to be added at the end before storing
  • 2-5 pinches of Himalayan Guérande salt


1) Start by crushing your dried fruit, you can use a blender but be careful not to get any flour, you must have small pieces.

2) Put everything together in a bowl, add the oats, seeds, salt, olive oil and coconut sugar, or xyllitol.

3) On your baking tray, spread a sheet of baking paper, then pour the mixture over the entire surface.

4) Bake at 170°C for 30 minutes. Check regularly to make sure it doesn't burn. If the granola starts to brown too much, don't hesitate to stir it well or even lower the oven temperature a little.

5) Pour the mixture into a bowl, allow to cool slightly and then add your chocolate chips.

Gluten-free Fougasse

Serves: 2 people


  • 100 g wholemeal rice flour
  • 40 g lentil flour
  • 30 g buckwheat flour
  • 20 g lupin flour
  • 2 tablespoons cornflour
  • 5 g baker's yeast
  • 3 tablespoons olive oil
  • 7 cl slightly warmed water
  • your topping here tomato pulp, emmental cheese


1. Put the flour, cornflour, baking powder, oil and slightly warmed water into the food processor.

2. After a few minutes, add a little salt

3. Knead the dough into a ball (you can do this by hand)

4. Leave to rest for 1 hour at room temperature

5. When the dough has grown well, degas it and shape it (not very thick, it will swell when cooked!)

6. Then add your filling

7. Leave to cook for about 20 minutes at 180 degrees



Fathead pizza dough is a classic in ketogenic cuisine. It is based on mozzarella cheese, almond powder and eggs, and is very easy to make and above all quite versatile, as it can also be used as dough for sweets or turnovers.

The base makes 8 parts, each part contains 120 Kcal: 1.6 gr of carbohydrates, 9 of fat and 10 gr of protein.


For the base :

  • 300g of grated firm mozzarella cheese (for the dough)
  • 2 tablespoons of almond powder
  • 1 egg
  • 1 tsp of mixed herbs and spices for pizza

For the topping :

  • 4 tbsp. No sugar added tomato sauce
  • Pizza topping of your choice (here pepperoni and fresh fried mushrooms)


Place the grated mozzarella in a microwave-safe bowl and microwave on high for 1 minute.

  • Chicken and broccoli gratin

This complete dish is a gratin without béchamel sauce


  • 500 grams of chicken aiguillettes
  • 50 grams of butter
  • 100 cl fresh cream
  • 100 grams of Gruyère cheese
  • 2 eggs
  • 1 clove of garlic, crushed
  • Salt
  • Pepper


Cook the broccoli in a pot of water for 10 minutes. It should remain firm.

Melt the butter in a frying pan, add the crushed garlic clove and the salt and pepper chicken. Allow to brown.

Drain the broccoli and mix with the chicken. Beat the eggs with the cream and season with salt and pepper. Put the broccoli and chicken in an ovenproof dish, cover with the cream mixture and sprinkle with the grated cheese.

Bake at 200 degrees for 20 minutes.

  • Aubergine gratin with Parmigiana, without béchamel sauce.


  • 2 large aubergines
  • A bowl of tomato sauce
  • A bowl of grated mozzarella cheese
  • 3 tbsp grated parmesan cheese (optional)
  • 3 tbsp olive oil
  • salt and pepper


Cut the aubergines lengthways into thin slices half a centimetre thick. Season with salt and pepper, brush with olive oil and bake or fry.

In an ovenproof dish, alternate layers of aubergines, tomato sauce and cheese in the manner of lasagne. A layer of grilled aubergine slices.

  • Stuffed eggs

A 100% Keto recipe, a little retro, which puts the egg in the spotlight. To be served as a starter, as an addition to a salad or if you're feeling peckish.


  • 1 dozen eggs
  • 2 tsp. Dijon mustard
  • 1/2 cup mayonnaise
  • 1 tbsp. minced onion
  • 1/4 tbsp Tabasco
  • salt and pepper to taste
  • Paprika to taste


Put the eggs in a pot. Cover the eggs with one inch of cold water. Add a teaspoon of vinegar (helps keep the eggs in their shells). Bring to a boil. Cover and remove from heat. Allow to cool with the lid on for 12-15 minutes. Remove hot water and cover with cold water.

Change to cold water after a few minutes.

Remove the shells from the eggs. Cut the eggs lengthwise. Carefully remove the yolks and set aside. Place the egg white halves on a serving plate.

In a bowl, with a fork, mash the egg yolks. Add the Dijon mustard, mayonnaise, onion, Tabasco, pepper and salt (diced tomatoes, or gherkins, chorizo...don't forget, you can add fat without worrying! My eggs will be eaten with a salad or steamed vegetables...with lemon and herbs for taste. 

Put the yolk mixture into the egg whites. Top with paprika to taste, parsley or lumpfish egg or trout egg!


According to a study, the leaves of the sweet potato contain the most phenolic compounds, followed by the skin and then the flesh.

1. A polysaccharide extracted from the sweet potato is thought to have beneficial effects on the animal's immune system by increasing lymphocyte proliferation and phagocytic function.

2. The phenolic compounds and anthocyanins contained in sweet potatoes may have a positive effect on the oxidation of LDL cholesterol. The purple varieties of sweet potato (cultivars developed in New Zealand and Japan), contain a lot of anthocyanins which give them their colour.

3. Anthocyanins from purple sweet potato have shown in vitro antioxidant activity superior to vitamin C, red cabbage, elderberry, purple corn and grape peel extracts. These anthocyanins are thought to have a beneficial effect on cardiovascular health and the liver.

4. Animal studies have shown that anthocyanin extracts from purple sweet potato reduce the incidence of colorectal cancer and the progression of atherosclerosis. Other animal studies show that the same anthocyanins have a protective effect on the liver, for example by protecting it from damage by high doses of acetaminophen.

5. Some pigments in purple sweet potato can slow the deterioration of cognitive function and even reverse memory impairment in mice by reducing inflammation and oxidative stress in the brain.

6. According to several studies, both in animals and in humans suffering from type 2 diabetes, the extract of a particular type of white skinned sweet potato (grown in South America and Japan), such as those contained in the purple sweet potato, could improve blood sugar control. It has been shown in vitro that this effect is due to the stimulation of the immune response. These compounds are thought to inhibit an enzyme that influences the rise in blood sugar levels after the digestion of carbohydrates. A certain protein, arabinogalactan from the white sweet potato, is thought to play a part in these anti-diabetic properties. A study shows that a drink based on purple sweet potatoes improves liver function in subjects at risk of liver disease and reduces liver enzyme levels. In vitro, tuber and leaf extracts have shown some efficacy in preventing cell mutations and cancer cell growth.

7. A trypsin-inhibiting protein contained in sweet potato has shown a strong antioxidant effect in vitro. This could be relevant for the prevention of cancer, especially leukaemia. An in vitro study shows that extracts of the leaves would allow relaxation of blood vessels, particularly the aorta, by having a protective effect on the inner lining of the vessels. Sweet potato leaves could have a protective effect against lung cancer.

Nutritional properties per 100 g :

  • Calories: 86
  • Fat: 0.1 g
  • No fatty acids and cholesterol
  • Carbohydrates 20 g
  • Protein 1.6 g
  • Dietary fibre 3 g
  • Sugars: 4,2 g
  • Ca 30mg, Mg 25mg, interesting content of vitamin A and vitamin C, rich in K (potassium): 337 mg



  • Number of portions: 8
  • 640g sweet potatoes
  • 64g butter
  • 64 g sugar
  • 1 tsp. cinnamon
  • 1 tbsp. cornflour
  • 48 g grated coconut
  • 2 eggs
  • Materials
  • Springform pan
  • Puree press


1) Peel and cut the sweet potatoes into pieces. Cook them for 15 minutes in boiling water.

2) Mash them with a potato masher, and add the butter, so that it melts into the hot sweet potatoes.

3) Add the sugar, cinnamon, a pinch of salt and mix well. Then add the cornflour and mix.

4) Add the grated coconut, then the eggs, and mix well.

5) Pour the mixture into a buttered tin and bake in a hot oven for 45 minutes at 180°C.

6) And voilà, your sweet potato fondant is ready!



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