Monaco Diet Recipes

Monaco Vegetable soup or Soupe au Pistou as it is known there, is typical of the Mediterranean diet.  Fresh vegetables in season along with a delicious garnish, a mixture of garlic, tomato, basil and cheese, is what truly takes this soup from your ordinary vegetable soup to an extraordinary one.

You can use whatever is fresh and in season, enjoying this vegetable soup anytime of the year.  Vegetable soup is good for you and makes a wonderful lunch or light dinner.

The recipe calls for soaking the beans overnight so be sure to plan ahead when you make it.  Serve it alongside a French Baguette and a glass of wine for a true Monegasque experience.

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Did you know that Monaco has the oldest ruling family in all of Europe.  Princess Caroline allowed gambling to keep the royal family from going bankrupt.  That decision worked so well even today the citizens don't have to pay any taxes due to the revenue the Monte Carlo Casino brings in.

If you would like to learn more about this tiny but incredibly wealthy nation be sure to check out Our Journey to Monaco  you will also find more authentic recipes.

Craving more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing.  It’s free, and you can also follow me on Instagram, Facebook ,  Pinterest and youtube  for more.

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What is you favorite vegetable?  I would love to know if you have ever been to Monaco and what you ate while you were there? Be sure to leave me a comment below.

Calories: 286 kcal | Carbohydrates: 37 g | Protein: 12 g | Fat: 10 g | Saturated Fat: 2 g | Cholesterol: 2 mg | Sodium: 154 mg | Potassium: 1250 mg | Fiber: 8 g | Sugar: 4 g | Vitamin A: 2805 IU | Vitamin C: 28.3 mg | Calcium: 193 mg | Iron: 6.9 mgFood and gastronomy in Monaco play a tremendous part in the culture and daily life, from the fresh seafood markets to the abundance of locally grown fruit and vegetables. The huge Mediterranean region of Provence is widely renowned to offer healthy, flavoursome and colourful cuisine, as well as traditional dishes; take a look a some of Monaco's local dishes.

The cuisine of Provence is the result of the warm, dry Mediterranean climate; the rugged landscape, good for grazing sheep and goats, the abundance of seafood on the south coast and of course the 'black diamonds', truffles. The basic ingredients are olives and olive oil, garlic, lamb and goat, chickpeas, local fruits, such as grapes, peaches, apricots, strawberries, cherries, and the famous melons of Cavaillon.

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Frittered courgette flowers are a speciality in Nice and all along the Cote d'Azur, probably influenced by the region's Italian history as a similar dish is popular in Rome. They are a firm favourite in Monaco when they come into season

Sometimes stuffed with cream cheese in advance and then seasoned with salt, parsley and garlic, they are often served as a snack or with a salad. What ever way you decide to fry them, they taste delicious when covered in a light batter!

The result of the egg white batter is light and similar to a Japanese tempura. The flowers come in both a male and female form, and although male is more popular for fritters, they can be harder to source, so many make do with the female flowers.

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Originally a dish made by the Marseille fishermen with boney rockfish that they were unable to sell at market, it has now become on of the best loved and most popular dishes along the French Riviera.

Bouillabaisse is different from many other fish soups due to the selection of Provençal herbs and spices in the broth; the use of bony local Mediterranean fish; the way the fish are added one at a time, and brought to a boil; and the also method of serving.

For locals, its appeal lies as much in the flavour as in the ceremonial of serving and eating it: first the broth, then the fish flesh, and the copious quantities of croutons and rouille (a spicy, saffron garnish). Generally there will be a minimum of four types of fresh fish (there is no consensus on a definitive list) cooked in a rockfish stock with onions, tomatoes, garlic, saffron and herbs.

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The rouille is a spicy mayonnaise, spread on thick slices of bread and floated on the bouillabaisse when it served. Made with an egg yolk, two cloves of garlic, a cup of olive oil, and ten pistils of saffron, and seasoned with salt and Cayenne pepper, it in itself is a local speciality.

In fact most of the world supply of calissons are still made in the Provence region, perhaps due to their abundance of almond trees, and no doubt their fierce pride.

The sweet itself consists of a smooth, pale yellow paste of candied fruit (most commonly melons and oranges) and ground almonds topped with a thin layer of royal icing. The ultimate sugar hit!

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They have been made in Aix-en-Provence since the 17th century, but the calisson is believed to have its origins in medieval Italy. An early 12th century text written in Medieval Latin used the word 'calisone' to refer to a cake made with almonds and flour.

Some trace the introduction of calissons to Provence around the mid-15th century at the second wedding of King Rene of Anjou. Others suggest that it was not introduced in its modern form until the 16th century, as this was when almonds became an established crop in Aix-en-Provence

However they came about, I think we can all agree that this delightful sweet is a welcome addition to the heritage of Provence.

Traditional Food In Monaco

Naturally this is made with the freshest of Provencal ingredients...so it is probably about time for a trip to the market again!

Cubed beef braised in wine, vegetables, garlic, and herbes de provence. The traditional cooking method involves a 'daubiere', a braising pan (hence the name), which is normally a terracotta pot that somewhat resembles a pitcher with a concave lid. The meat used is cut from the shoulder and back of the bull, although some would suggest that a total of three cuts of meat are necessary. As with many Provencal meals, recipes vary from town to town and family to family.

Some variations of the tradtional stew also include ingredients such as olives, prunes, and flavouring like duck fat, vinegar, brandy, nutmeg and cinnamon.

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This Niçois dish is made by hollowing out vegetables - courgettes, aubergines, tomatoes - and filling them with a stuffing made from minced meat, onion, breadcrumbs and seasoning.

These creations are then roasted in the oven and served hot. Recipes often vary from family to family with most people re-creating the recipe that their mother made and that they were brought up on. Stuffing the fresh summer vegetables in this ways allows people to use up the scraps of meat, bread and other herbs and spices in their kitchen.

Often served with a mixed salad they can be enjoyed hot, warm or cold, or as a side accompaniment, or event a picnic snack. The white onion is a particular favourite as it caramelises as it is cooked and shares its wonderful flavours the other vegetables alongside it.

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You can buy these freshly prepared at the market and cook them in the over once you get home, drizzled with olive oil and shavings of parmesan cheese....

January - a time for cake and celebrations... If you pass your local Monaco bakery in early January you will no doubt find a selection of glazed pastry cakes with golden paper crowns sitting on top of them... or even a selection of small charms to purchase at the counter.

This wonderful tradition dates back to the fourteenth century and is likely in some ways to be related to the Roman tradition dedicated to the god Saturn and celebrating the longer days after the winter solstice.

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Across France during the 'Epiphany', the celebration of the Magi (or Kings) visiting the new baby Jesus, which takes place on the 6th of January, cakes are eaten which are known as 'Gâteau des Rois' or Cake of Kings. Traditionally the cakes are made from a brioche and covered with candied fruit and sugar although this is not always the case. They do however all contain a bean or a charm of some kind and whoever eats the piece with the bean or charm will be crowned the next king! This is not always a privilege as it can mean that you have to buy the next cake!!

Whatever your thoughts and traditions, each region and family will no doubt have their own take on the celebrations. But with one thing in common, this is a time to celebrate with friends and family and eat some cake! I won't be complaining about that! I will be sampling as many as I can find in the hopes that I can receive a charm and my crown :-)

This sparkling wine cocktail is mainly based upon a rose wine mixed up with a flavour

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