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BohémienneAubergine and tomato stew

Bohémienne is the older, simpler cousin of ratatouille, cooked in Avignon and the Vaucluse villages at the end of summer when aubergines and tomatoes are cheap and ripe. Just those two vegetables, with onion, garlic and plenty of olive oil, are stewed slowly until they melt into a soft, jammy confit that is eaten warm with bread, cold on toast, or beside an omelette. It is vegan and light, with about 3 g of protein per portion. The common mistake is hurrying it over a high heat: the aubergine catches before it softens, so keep the heat low and stir gently. Chef's tip: salt the aubergine cubes for 20 minutes and pat them dry; they then take up less oil and keep a silky texture.

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Salade de pissenlitsDandelion salad with warm vinaigrette

In Lorraine and around Lyon, the first tender dandelion leaves of March and April are gathered from meadows (or bought in bunches at the market) for a salad that marks the end of winter. The leaves are pleasantly bitter, and a hot vinaigrette poured over them wilts them slightly, with soft eggs to make it a light supper. The traditional version has crisp lardons; this vegetarian version uses toasted walnuts and a little of their oil for the same richness. A plate gives about 15 g of protein from the eggs and walnuts, so it is not a high-protein dish. The yolks stay runny, so use pasteurised eggs for anyone pregnant, very young, older or vulnerable, or boil the eggs for 10 minutes instead. The mistake to avoid is using big, old leaves from flowering plants; they are tough and harshly bitter. Chef's tip: soak the leaves in cold water for 30 minutes before drying them; it crisps them and tames some of the bitterness.

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Potage cultivateurFarmer's vegetable soup

Potage cultivateur is the farmhouse soup of France, made in kitchens from Normandy to the Auvergne on cold evenings and eaten as a light supper with bread. The vegetables are cut into small, thin squares (the 'paysanne' cut), sweated slowly in butter, then simmered in water, so the broth stays clear and every spoonful has carrot, turnip, leek and potato. The old versions add bacon; this one is vegetarian. It is light, with about 4 g of protein per bowl; add a handful of white beans or serve with cheese on toast for more (choose a vegetarian cheese if you avoid animal rennet). The most common mistake is browning the vegetables: they should sweat gently until soft and shiny, never coloured. Chef's tip: cut every vegetable the same size, about 1 cm square and 3 mm thick, so they all cook in the same time.

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Fontainebleau (fromage blanc and whipped cream mousse)

Fontainebleau takes its name from the town south of Paris, whose cheese shops sold it in little muslin-wrapped pots for the weekend. It is a fresh-cheese dessert for late spring and summer, best when the first strawberries and raspberries arrive. Fromage blanc and whipped cream are folded together and left to drain in muslin, so the mousse firms up into a light, cloud-soft mound that tastes of fresh milk with a gentle tang. Serve it chilled with berries or a spoonful of red-fruit coulis, and a little extra sugar on the side. Some recipes fold in whisked whites; this one leaves them out entirely, because firmly whipped cream alone holds the air, and draining away the whey gives the mousse its shape. Chef's tip: drain the fromage blanc before you start; the common mistake is folding in a wet, runny cheese, which collapses the cream and leaves a puddle in the dish.

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Salade d'endives aux noixChicory, walnut and apple salad

Across Picardy and the Nord, and over the border in Belgium, Belgian endive (chicory) is the winter salad, and this one appears after the main course at Sunday lunch or as a light supper from November to March. The pale, crisp leaves are cut into rings and tossed with sweet apple, toasted walnuts and a sharp mustard vinaigrette, so you get bitter, sweet and nutty in every mouthful. Many bistros add Roquefort; this version is vegan, and if you add cheese, note that Roquefort is made with animal rennet. A portion gives about 4 g of protein from the walnuts, so it is a side or starter. The most common mistake is slicing the endive too early: it browns at the cut edges, so dress it within 10 minutes of cutting. Chef's tip: cut out the small cone of core at the base of each endive; it holds most of the bitterness.

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Artichauts à la barigouleBraised artichokes

In Provence, artichauts à la barigoule is cooked in spring when the small violet artichokes come into the markets of Aix, Avignon and Marseille, and it is served warm as a starter or as a light main with bread. The trimmed artichokes are braised in olive oil with carrot, onion, garlic and herbs until tender in a fragrant, slightly tart liquor. The traditional braise uses white wine; this version is alcohol-free, using vegetable stock sharpened with white wine vinegar and lemon. It is vegan, with about 5 g of protein per portion, from the artichokes. The common mistake is trimming too timidly: any dark green leaf left on stays tough and stringy, so keep going until only the pale, tender leaves remain. Chef's tip: rub each artichoke with lemon as you trim and drop it straight into lemon water, or it will go brown within minutes.

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Aguadito de polloCoriander chicken rice soup

Aguadito is the soup Lima serves in the small hours: at the end of a wedding, after New Year's Eve and at weekend family lunches, it is ladled out thick and steaming to revive everyone. Rice simmers in chicken broth coloured deep green with blended coriander and warmed with yellow ají amarillo, along with peas, carrot, pepper, sweetcorn and potato. A portion gives about 24 g of protein, from the chicken with a little from the rice and peas, for around 480 kcal. The common mistake is adding the coriander purée too early: cooked for long it turns khaki and loses its fresh taste, so stir it in for the last 10 minutes. The chicken must reach 74 °C at the bone. Chef's tip: blend a handful of spinach with the coriander; it keeps the colour vivid green without changing the flavour.

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Chilcano de pescadoClear fish broth

In the fishermen's terminals of Chorrillos and Callao, chilcano is what you drink on a Sunday morning after a long night: a clear, gingery broth made from the heads and bones left over from cleaning fish for ceviche, with chunks of fish, red onion, chilli and a squeeze of lime in the bowl. It is light and warming, around 160 kcal a bowl, and still gives about 24 g of protein from the fish fillet and the broth. The common mistake is squeezing the lime into the pot while it boils, which turns it bitter; add it to each bowl at the table. Don't boil the bones for more than 30 minutes either, or the broth turns cloudy and harsh. Chef's tip: ask the fishmonger for heads and frames from mild white fish like sea bass or cod, and leave out oily fish such as mackerel, which makes the broth strong and fishy.

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TtoroBasque fish soup

Ttoro was the meal Basque fishermen in Saint-Jean-de-Luz and Ciboure made from the part of the catch they couldn't sell, and the town still holds a ttoro festival every autumn. A deep red broth of peppers, tomato and Espelette pepper is poured over pieces of hake and monkfish, mussels and prawns, with garlic toast on the side for dunking (use gluten-free bread if needed). A portion gives about 32 g of protein, from the fish and shellfish, for around 360 kcal. The common mistake is boiling the fish in the broth: it breaks into flakes, so the pieces are seared first and then only poached gently on top for a few minutes. Discard any mussel that stays open when tapped before cooking or stays shut after. Chef's tip: dust the fish in rice flour before searing; the light crust protects the fish in the broth and thickens it slightly.

70 minFrenchFishGluten free
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ParihuelaSpicy seafood soup

Parihuela is the big weekend seafood soup of Callao and the Peruvian coast, eaten at long Sunday lunches in cevicherías and praised as a cure for tiredness and late nights. A deep red broth of ají panca, ají amarillo, tomato and fish stock is loaded with chunks of fish, prawns, squid and mussels. A portion gives about 30 g of protein, from the fish and shellfish, for roughly 300 kcal. Some cooks add chicha de jora or beer; this version has none. The common mistake is adding all the seafood at once: squid and prawns turn rubbery while the fish cooks, so they go in last. Before cooking, discard any mussels that stay open when tapped, and after cooking discard any that stay shut. Chef's tip: fry the chilli pastes in the oil until they darken and smell sweet; that toasted ají is what gives parihuela its depth.

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Tarte au fromage blancBaked cheesecake tart

Alsatians call it Käsküeche, and it is the cake their pâtisseries in Strasbourg and Colmar sell by the tall wedge on Sunday mornings, to take home for dessert after lunch. Fromage blanc, eggs and a little crème fraîche are baked in a high-sided pastry case until the filling puffs well above the rim like a soufflé, then settles into a light, creamy, gently lemony cheesecake. It is much less sweet than an American cheesecake and is eaten plain, maybe with a coffee or a glass of cold milk. Taking it out of a hot oven straight into a cold kitchen is what makes it crack and sink badly. Chef's tip: switch the oven off at the end, prop the door open with a wooden spoon and let the tart cool inside for an hour.

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Œufs mimosaStuffed eggs with grated yolk

Œufs mimosa have been a starter in French bistros and on family tables for generations, served at Sunday lunch, on Easter platters and as a light supper with salad and bread. Hard-boiled eggs are halved, their yolks mashed with mayonnaise and mustard and piped back in, then a little yolk is grated over the top so it looks like the fluffy yellow flowers of the mimosa tree. They are naturally gluten free. The most common mistake is overboiling the eggs, which leaves a grey-green ring around the yolk and a sulphurous taste; 10 minutes and an ice bath is enough. Chef's tip: keep back one yolk just for grating, so the topping stays bright yellow and dry.

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Haricots verts persillésGreen beans with garlic and parsley

Haricots verts persillés are the green beans that sit beside roast chicken, an omelette or a plate of potatoes in homes all over France, especially in June and July when fine beans are at their best. They are blanched until just tender, then tossed in foaming butter with a little garlic and lots of chopped parsley, so they stay bright green with a slight snap. Using olive oil instead of butter makes them vegan. The most common mistake is cooking the beans in too little water, so it stops boiling and they turn olive-grey; use a big pot of well-salted water. Chef's tip: cool the beans in iced water after blanching if you want to make them ahead, then warm them in the butter just before serving.

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Broyé du PoitouGiant butter biscuit

From the Poitou-Charentes region of western France, broyé is one huge, thick butter biscuit baked in a round and carried whole to the table. Tradition says you break it in the middle with a firm blow of the fist, and everyone grabs a jagged piece; farmhouse cooks served it at weddings and family lunches, and it still ends meals there with coffee or a glass of local pineau. It is crisp at the edges, slightly tender in the middle and tastes of salted butter. Some families add chopped candied angelica from Niort. The top is glazed with egg yolk for its shine; milk gives a softer sheen if you prefer no egg wash. Chef's tip: mark the top with a fork in a diamond pattern and press quite deep, because the lines spread as it bakes; a pale broyé is the common mistake, so bake on until it is evenly golden all over.

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Saumon en papilloteSalmon baked in paper parcel

Saumon en papillote is everyday French home cooking at its lightest: a fillet of salmon sealed in baking paper with ribbons of courgette and carrot, lemon and dill, so it steams in its own juices in the oven. Across France it is a favourite midweek dinner because there is almost no washing-up, and each person opens their own fragrant parcel at the table, ideally with boiled new potatoes or rice. The usual mistake is cutting the vegetables too thick, so the fish overcooks while they stay raw; slice them very thin. Chef's tip: fold and crimp the paper edges tightly all the way round, or the steam escapes and the salmon dries out.

25 minFrenchFishGluten free
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Velouté de courgettesSmooth courgette soup

French families make velouté de courgettes on summer and early-autumn evenings, when courgettes are cheap and plentiful, often blending in a few wedges of soft triangle cheese or a spoon of cream so children drink it happily. It is pale green, silky and mild, and ready in under half an hour; serve it with crusty bread and a piece of cheese. Some soft cheeses are made with animal rennet, so check the label or use a vegetarian cream cheese. The most common mistake is boiling the courgettes too long, which turns the soup a dull khaki; simmer only until just tender. Chef's tip: leave some of the green skin on but peel in stripes, so the colour stays bright without any bitterness.

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Tallarines rojosSpaghetti in red sauce with chicken

Tallarines rojos is the Sunday-lunch and weeknight pasta of homes all over Peru, from Lima to Arequipa: spaghetti in a sweet, deep-red sauce of blended tomato, onion and garlic with a little ají panca and oregano, often with pieces of chicken cooked right in it. Children love it, and it is served with a sprinkle of grated cheese and sometimes a spoon of huancaína on the side. The usual mistake is cooking the sauce too briefly, so it tastes of raw onion; let the blended tomato fry until it darkens and the oil shows at the edges. Chef's tip: a bay leaf and a spoon of ají panca paste give the sauce its Peruvian character; paprika will do if you can't find the paste.

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Pejerrey arrebozadoBattered fish fillets with onion salsa

Pejerrey arrebozado is a Lima classic from the cevicherías and home kitchens of the coast, eaten at lunch on a plate with white rice, a heap of sharp salsa criolla and sometimes boiled potato. The pejerrey, a small silverside, is opened into butterflied fillets, dipped in a light egg-and-flour batter and fried golden. Outside Peru, use small fillets of whiting, sole, haddock or tilapia. The batter here uses sparkling water, not beer, so it is alcohol free. The common mistake is frying in oil that isn't hot enough: the batter drinks the oil and turns greasy, so test with a drop of batter first. Chef's tip: make the salsa criolla first and let the onion sit in lime for ten minutes; it softens its bite and turns a pretty pink.

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Chicharrón de pescadoCrisp fried fish chunks

Up and down the Peruvian coast, from Chorrillos in Lima to the beaches of Piura, chicharrón de pescado is the crunchy plate ordered alongside ceviche at a long seafood lunch: bite-size chunks of firm white fish marinated briefly in garlic and lime, dusted in flour and fried, then served with fried cassava, salsa criolla and tartar or rocoto sauce. Using frozen peeled cassava keeps it to half an hour. The common mistake is leaving the fish in the lime too long: after about ten minutes the acid starts to 'cook' the outside and the coating slips off. Chef's tip: toss the floured pieces in a sieve to shake off every bit of loose flour; a thin coat fries crisp, a thick one turns pasty.

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Croûte aux champignonsCreamy mushrooms on toast

In the mountain villages of Savoie and the Jura, croûte aux champignons is a quick supper in autumn and through ski season: thick toasted bread topped with mushrooms cooked down in butter, a splash of dry white wine and cream, sometimes with a little melted local cheese on top. It is rich and earthy, and a green salad alongside is all it needs. The recipe uses white wine, which mostly cooks off but not entirely; for an alcohol-free version use vegetable stock with a squeeze of lemon. The most common mistake is pouring in the cream before the mushrooms have browned and the wine has reduced, which gives a thin, grey sauce. Chef's tip: rub the hot toast with a cut garlic clove so every bite is fragrant.

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Œuf et mouillettes (egg and soldiers for toddlers)

In France, l'œuf à la coque with mouillettes, buttered bread fingers, is the gentle supper or Sunday breakfast every child knows. For babies and toddlers the egg is boiled a little longer, until the white is firm and the yolk is set but still soft and fudgy, so little ones can scoop and spread it rather than dip into a runny centre. It contains egg, gluten (wheat) and milk (butter). Chef's tip: start with eggs at room temperature so they don't crack in the hot water, and lower them in gently on a spoon.

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Pain de mieSoft square sandwich loaf

Ask a Paris café what goes into a croque-monsieur and the answer is pain de mie, the 'crumb bread' baked in a lidded tin so it comes out as a neat square block. Shut away from the oven's heat, the dough rises against the lid into a fine, soft, close crumb with a thin, pale golden crust that barely needs trimming. French children take it to school as tartines with butter and chocolate spread, it makes the best croques, French toast and canapés, and it is the loaf to choose for neat cucumber sandwiches. Milk and butter keep it tender for several days. The tricky moment is the final rise: if the dough reaches the rim before the lid goes on, it squeezes out of the seams and bakes with a dense band; too little rise and the corners come out rounded. Chef's tip: put the lid on when the dough is about 1 cm below the rim, and grease the underside of the lid as well as the tin so the block turns out cleanly.

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Gâteau à la brocheSpit cake

At weddings and village fairs in the Aveyron and the Pyrenees, gâteau à la broche is a performance: a wooden cone turns on a spit in front of a wood fire while a cook ladles batter over it, layer after layer, for hours. The drips set into the spiky ridges that make the tall, hollow cake look like a fir tree. Slices have thin golden rings, a soft, buttery, eggy crumb and a scent of orange-flower water; it is eaten at the end of the feast with sweet wine for the adults or coffee. Older recipes use rum where this one uses orange-flower water and lemon, and at home a foil-wrapped rolling pin turned under a hot grill does the job of the spit. Pouring too much batter at once is the easy mistake: thick layers stay raw inside, so ladle thinly and let each one colour. Chef's tip: keep the batter at room temperature and stir it each time; cold batter clings badly and drips off in sheets.

140 minFrenchBaking
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Gâteau battuTall egg-rich brioche cake

Picardy's tall, fluted gâteau battu ("beaten cake") gets its name from the long beating its dough needs: so many egg yolks and so much butter go in that it is closer to a thick batter than a bread dough. In the Somme it is the cake of family celebrations, first communions and weddings, and of Sunday breakfast, and it is baked in a distinctive tall, ridged mould that gives it the look of a chef's toque. The crumb is yellow, very light, buttery and only gently sweet. Serve it in slices with rhubarb jam, poached fruit or crème anglaise, or toasted the next day. Unmoulding too soon is how it collapses: the crumb is so tender that it needs 10 minutes to firm in the tin. Chef's tip: let the dough rise slowly until it reaches the rim of the mould, even if that takes 3 hours; rushing it gives a dense, cakey bottom.

300 minFrenchBaking
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