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

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Foie gras 6 tips from the nutritionist to treat yourself

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

It’s hard to imagine the end of 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 line or when we try to eat healthy? The question is complicated.

Foie gras: have fun… without going overboard!

Firstly, as you can imagine, foie gras is a real caloric bomb with around 490 Kcal per 100 grams, the equivalent of 2 slices. Foie gras 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. Average for the 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 key word 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, dietitian-nutritionist and head of the Nutrition Center for Baths of Brides-les-Bains.

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

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

foie gras par quoi remplacer les confitures chutneys

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Foie gras: what to replace jams and chutneys with?
It’s not just foie gras: side dishes can also be bad for your health. We think in particular of fruit jams and chutneys (mango, quince, fig, etc.) which are super-sweet. The advice of the nutritionist: rather than buying a chutney or 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!

foie gras par quoi remplacer pain brioche

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

foie gras existe des alternatives

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Foie gras: are there any 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 advice of the nutritionist: if you want duck for your aperitif or your starter, why not opt ​​for dried duck breast? Better for the 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.) .

que penser faux gras foie gras vegan

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What about faux-gras, vegan foie gras?
The faux-gras is presented as a vegan foie gras: 100% vegetable, its taste is quite similar to “classic” foie gras and you can even make toast with it. The opinion of the nutritionist: although entirely vegetable, faux-gras remains very fatty with (on average) 22 to 23% lipids. The problem is that it is often based on coconut oil: this 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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