"Simple Healthy Recipes" on a BUDGET
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Mussels Marinière


Option 1

  • 2 lb of Fresh Live Mussels (well scrubbed, rinsed, and de-bearded)

Boil 1 cup of water and cook the Mussels with cover on for 5 minutes. Separate the Mussels from the liquid.

Option 2

  • 2 lb bag of frozen Mussels. Let the Mussels thaw and separate the Mussels from the liquid.

Other Ingredients
  • 2 Tablespoons of unsalted Butter
  • 8 to 10 fresh medium size Shrimps cut in small pieces
  • 1 slice of Tilapia Fish cut in small pieces
  • 1/2 cup of minced Onion
  • 1/2 cup of dry White Wine
  • 1 Teaspoon of minced Garlic
  • 1 Tablespoon of Lemon Juice
  • 1 Tablespoon of Whole Wheat Flour
  • 1 Teaspoon of Parsley
  • 1 Tablespoon of Bread Crumbs
  • Black Pepper to taste
  • 4 to 6 boiled medium size Potatoes with skin
  • NO SALT since the Mussels contains sea water

How to make it:

  • In a large pot melt the Butter and sauté the Onions with the Garlic until the Onions are transparent

  • Add the Mussel liquid. When boiling, add the Shrimp and the Fish.  Boil for a couple of minutes. 

  • Then add slowly the Flour and stir well.  Add the Lemon Juice, the White Wine, the Bread Crumbs and let boil until the liquid is about half evaporated. 

  • Add the Parsley flakes, Pepper and the Mussels. Stir. When boiling, cover and let boil for 3 minutes. Stir again, cover and let boil for 3 minutes.

  • The finished dish

  • Serve with the boiled Potatoes on the side

  • Enjoy !

A simple FASTING recipe

You might want to fast after the Christmas / New Year Holidays or for religious reasons or for something else.

- This fasting recipe is NOT for weight loss -

- Check with your physician first before starting a fast -

A gentle approach for a couple of days regarding food intake is suggested for coming in the fast. 

Ingredients for 1 Gallon:

The photo of the ingredients is for illustration purpose only, 
we do not recommend  specific brands.
  • 2 Cups of organic Grade B Maple Syrup
  • 2 Cups of organic Lemon Juice
  • 3 Quarts of Reverse Osmosis or distilled Water
  • 1 Teaspoon of Cayenne Pepper
Drink 2 Quarts a day (shake well before serving since the Pepper tends to fall to the bottom). It is about about 650 to 1,300 calories.


How long? You decide.

A gentle approach for a couple of days is suggested for coming off the fast without upsetting your digestive system excessively. 

Note: Grade B maple syrup contains a large variety of minerals and vitamins. These include: potassium, calcium, magnesium, manganese, iron, copper, phosphorus, sulfur, chlorine and silicon. Vitamin A, B1, B2, B6, C, nicotinic acid and pantothenic acid are also present.

For more information do a Google Search for "Master Cleanse" and for "Master Cleanser".

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"Gourmet Help" is not responsible for the accuracy or liability of any statement, information, opinion, recommendation, advice displayed or distributed through this Blog or any information such as comments provided by any other person or entity. User's reliance upon any such information shall be at User's sole risk.  All use of this Blog or its material are at user's sole risk.


2 Layers of Frangipane
  • Puff Pastry from the frozen section of the store
  • Frangipane from the store (Almond Paste)
  • 1 Tablespoon Butter
  • Parchment Paper
  • 1 Egg (free range and cage free)
  • Powdered Sugar
  • 1 very clean Coin (boil it 5 minutes)
The main Ingredients

How to make it:
  1. Put a sheet of Parchment Paper cut as a circle in a round baking dish
  2. Butter the Parchment Paper
  3. Unfold the thawed Puff Pastry and roll it in 3 sheets. 
  4. Cut into 3 circles using a pie pan as a template
  5. Lay the first circle of Puff Pastry on the buttered Parchment sheet and brush it with melted butter
  6. Spread Frangipane to cover the Puff Pastry
  7. Place a clean coin in the Frangipane
  8. Lay the second circle of Puff Pastry on top of the Frangipane and brush it with melted butter
  9. Spread Frangipane to cover the Puff Pastry
  10. Lay the third circle of Puff Pastry on top of the Frangipane
  11. Seal the edges of the Galette very tight
  12. Decorate the top
  13. Beat the egg and brush the top and the edge with the Egg
  14. Bake for 25 to 30 minutes in the oven pre-heated at 375.  Do not open the oven door during baking
  15. When cold, dust the top with Powdered Sugar
The person getting the Coin is the King/Queen.

The numbering of the Photos below corresponds to the steps above:

# 1 Parchment Sheet
# 3 Roll the Puff Pastry
# 4 Cut 3 circles of Puff Pastry
# 6 & 7 Lay the Frangipane & the Coin
# 8 Lay the second circle of Puff Pastry
# 8 Brush with melted Butter
# 12 Decorate the Top
# 13 Beat the Egg and Seal the Edge
# 14 Baking
# 15 Dust with Powdered Sugar
Galette des Rois with the Crown
One slice has been cut
You can see the 2 layers of Frangipane
We had a QUEEN
The Wise Men (Kings)
are looking at the King Cake slice
With the left over ingredients we made Almond Croissants:

Triangle of Puff Pastry with Frangipane

Almond Croissants

Welcome to Gourmet Help

We will post from time to time on this Blog
"Simple Healthy Recipes"
"Cooking Tips"