This unique but complete meal is based on the idea that no food is forbidden as long as the pillars of living food are respected. A whole philosophy to offer the best to your body, accompanied by a few well-being reflexes to put in place on a daily basis.
We tend to think that eating on the go is not necessarily balanced and good for our health. And we have to admit that most of the time, it rhymes more with "junk food" and digestive problems than with healthy food. And yet, if we are to believe France Guillain, writer and author of the France Guillain method taught for over 25 years to athletes, it is possible to eat quickly and super well. All you need to do is treat yourself to a Miam-Ô-5, a single, perfectly balanced meal, ideal for not missing anything, while enjoying yourself without overdoing it.
Miam-Ô-5, a simple but balanced diet
According to France Guillain, the creator of this concept, regularly eating a Miam-Ô-5 or its sweet version, the Miam-Ô-fruit, and taking the time to chew it well, would be ideal for " receiving what is needed to produce brown fats that contain restorative stem cells that can migrate to the smallest corners of the body ", as she explains in one of her many books* on the subject.
These brown fats are therefore crucial for the health and balance of the body, but all this is only possible on condition " of not being in a state of chronic low inflammation, induced by industrial food with pesticides, dyes, food additives, cooking and sterilization of food, as well as a sedentary lifestyle (sitting or standing but static work in an enclosed space) and permanent wearing of clothes " specifies France Guillain.
This nutritional balance, according to the specialist, also requires managing stress every day, through different practices such as all kinds of sport, but also yoga and/or meditation, singing or music, outdoor walks and an active social life.
* Miam-Ô-5 Miam-Ô-Fruit 80 energizing, easy and inexpensive recipes from France and Aïmata Guillain (Éditions du Rocher, €15.90).
How to make a Miam-Ô-5?
The secret of this unique dish lies in the fact that it contains 5 types of food categories in a single container. But what makes it so original is that it can be renewed at will depending on what you have on hand. All you have to do is take a large bowl and pour the food into it in a very specific order. Here are the food categories to follow:
1. Vegetables at will.
Choose organic, fresh and seasonal. On the other hand, you can completely vary the textures presented: raw, barely seared, steamed or steam-roasted. This mixture is recommended for pleasure as much as for the work of the intestines.
2. Cereals.
They are ideal for providing energy to the body and, contrary to what one might believe, they do not make you fat if they are consumed in the right proportions (3 tablespoons per person per day).
Which ones to choose? Potatoes, whole grains and ideally all those that do not contain gluten, because they are easier to digest for the body.
3. Proteins of plant origin.
They are sources of fiber and in this sense, they facilitate digestion and boost metabolism. The advantage is that they are very varied: lentils, chickpeas, beans, sweet potatoes, cassava, chestnuts, plantains, beans...
The right amount? One tablespoon.
4. Proteins of animal origin.
If you can eat them every day, the ideal is to vary them so as not to eat too much meat. Prefer white meat (poultry) to red meat up to twice a week maximum and fish 3 times a week. You can also opt for cheese (ideally goat or sheep) twice a week. Finally, eggs are a safe bet, and can be eaten every day, except in the case of high cholesterol levels.
The right amount of protein? Count on about 30 to 50 grams per person, or the equivalent of a large tablespoon.
5. Vegetable oils.
Choose them preferably virgin, cold-pressed and organic, so as to get the most out of fat-soluble nutrients and active compounds (functional fatty acids and vitamins). The best noble oils? Those of walnut, flax, rapeseed and camelina, to be dosed at a rate of two tablespoons.
To add as an option:
- Algae: spirulina, sea beans, wakame, dulse…
- Wheat germ
- Sprouted seeds
- Lacto-fermented vegetables
Miam-Ô-fruits, the sweet version of an ultra-balanced dish
Do you have a sweet tooth rather than a savoury one? No problem, France Guillain has thought of everyone and has also developed a sweet version of her complete dish. Good news, it is not only enjoyed for breakfast, but at any meal and always as a single dish, where each ingredient must be mixed well to obtain a tasty overall mixture.
1. 1/2 banana
Mash it with a fork to reduce it to a puree.
2. Seasonal fruits
Choose at least 3 different ones, cut into pieces.
Ideally, avoid orange, grapefruit, watermelon and melon which are digested too quickly. As for dried fruits, on the contrary, they concentrate too much sugar and create insulin peaks.
2. Sesame and flax seed mixture
The correct dose is 2 level tablespoons of this mixture of crushed seeds.
3. Mixture of 3 oilseeds
You can think of the following seeds: pumpkin seeds, almonds, walnuts, hazelnuts, macadamia nuts, cashew nuts, Brazil nuts, pine nuts, hemp seeds… Add a level tablespoon of this mixture.
4. A lemon juice
Opt for freshly squeezed juice from an organic lemon. However, avoid bottled juice, which no longer has any vitamins or nutrients.
5. Vegetable oils.
For the fruity version, choose an oil that doesn't have too much taste like rapeseed. It will be perfect for providing a good dose of omega 3 without disturbing your taste buds.
To add as an option:
- Fresh pollen
- A drizzle of honey
