Let's lunch prep for the week! (Plant-based)

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Let's lunch prep for the week! (Plant-based)

En bref

Quand ?

dimanche 18 octobre de 15:00 à 17:00

Combien ?

À partir de £15

(1 autre option disponible)

Description

Join me from your kitchen for a 2-hour virtual class and let's prepare the key components of your lunches of the week together.

We will prepare key recipes that you can mix and match according to your preferences to enjoy and eat at home or take away with you.

During this class you will:

  • Prepare the following meal plan:
  1. Rainbow salad + citrus dressing
  2. Zucchini patties + raw vegetable sticks and gold dip
  3. Aubergine “polpette” (balls) + chickpea sauce + salad
  4. “Tartines” + coconut “boursin” (vegan cream cheese)
  5. Wraps + coconut with left-overs of the week
  • Learn why you should soak your grains and nuts
  • Play with flavours and textures
  • Practise basic knife skills
  • Talk about the principles of a balanced plant-based meal
  • Ask me questions
  • Receive recipes hand-out with a bonus recipe: savoury granola to add to your salads
  • Get access to the recording of the class for a later use

The first part of the class will be dedicated to the key ingredients of the recipes: cutting and roasting vegetables and nuts, cooking grains and pulses, assembling (also called “mise en place” ) of what is needed for the recipes…

We will then make the polpette, dips, and sauces and cook the zucchini patties.

When all the components are ready, I will show you what composition you could make and you will be able to do your own, while keeping in mind some are better assembled on the day.

Notes:

  • You can adapt the ingredients according to how many servings you want to make
  • You can choose the best ingredient in each category to full fill your needs, taste, intolerances, or allergies.
  • All the recipes can easily be made gluten-free
  • Most of the dishes can be kept up to 4 days in the fridge
  • Cooked grains and pulses, polpette, patties, and roasted vegetables can be frozen

You will need:

1) EQUIPMENT:

Chopping board, knifes, spoons, spatula, scale and/or cups, oven tray lined with parchment paper, big bowl (salad), 2 cooking pots (grain, pulse), 1 medium bowl (patties), 2 bowls (sauces), small jar (dressing), mixer (polpette), mixer or blender of any type (chickpea sauce), storage containers (cut cooked or raw vegetables, salad), sieve, clean kitchen towel.

2) INGREDIENTS:

Vegan Aubergine Polpette (GF) - Makes about 15/20 small

  • 1 medium sized aubergines
  • 1 red onion
  • 3 tbsp olive oil
  • 50 g / 1/2 cup ground almond (or any other flour, oat, wheat, spelt…)
  • 60 g / 1/2 cup cooked lentils
  • 2 tbsp pickled capers, drained and finely chopped
  • 1 tbsp raisins (or any other dried fruit)
  • zest from 1 lemon
  • 10 leaves basil leaves (other herbs like mint or coriander can work)
  • Sea salt, pepper

Zucchini patties (GF) - Makes 6/8 medium

  • 500 g zucchini (usually 2 medium), grated
  • 70 g chickpea flour (or other pulse flour like pea,…)
  • Herbs and spices of choice
  • Olive oil
  • Sea salt, pepper

Rainbow salad, wrap and tartine

Adjust quantities according to how many servings you want and what you have available.

  • Seasonal oven roasted veggies (choose 3 or more): Broccoli, Sweet potatoes, Parsnip, Carrots, Cauliflower, Beets, Potatoes, Squash, Tomatoes, Onions … cut into pieces
  • Seasonal green leaves (chose 2 or more): Lettuce, Spinach, Rucola, Kale, Chicory …
  • Seasonal raw veggies (choose 3 or more): Carrots, Red or white cabbage, Avocado, Cucumber, Bell pepper, Celery stacks, Cherry tomatoes, Radishes, Beetroots …
  • Seasonal fruit or dried fruit (choose 1 or more): Apples, Pears, Plums, Grapes, Figs, Raisins, Goji berries …
  • Grains (choose 1): Quinoa, Rice, Millet, Buckwheat groats, Bulgur, Pasta, Freekeh, Buckwheat, Pearl Barley, Spelt …
  • Proteins (choose 1 or more): Lentils, Chickpeas, Beans, Tofu, Cheese (for vegetarian), grilled Chicken or smoked Fish (for flexitarian)
  • Nuts and seeds (choose 1 or more): Walnuts, Cashews, Hazelnuts, Almonds, Pumpkin, Sunflower …
  • Herbs (choose 1 or more): Mint, Thyme, Coriander, Basil …
  • Wrap: Flatbread or Tortillas (home-made or store-bought preferably whole-wheat)
  • Bread: slices of Sourdough or Gluten-free bread (preferably whole-wheat)

Citrus dressing (salad)

  • 1 tsp French mustard
  • 1/2 orange or 1 clementine juice
  • 2 tbsp of apple cider vinegar
  • 4 tbsp of olive oil
  • Sea salt, pepper to taste

Coconut boursin (wrap, tartine, zucchini patties)

  • 200 grams coconut yogurt (or full fat greek yogurt for vegetarian)
  • 3 tablespoons finely chopped chives (other fresh herbs will work)
  • 2 tbsp apple cider vinegar
  • ½ garlic clove, minced
  • 1 tsp sea salt

Chick pea and tahini sauce (aubergine polpette, salad, zucchini patties)

  • 240g / 1 can chick peas
  • 1 small garlic clove, minced
  • 180 ml almond milk (or other plant-based milk)
  • 1 lemon juice
  • 1 tbsp tahini
  • 1 tbsp nutritional yeast
  • 20 g coriander (leaves and stems)
  • Sea salt and pepper to taste

Optional (time permitting): Gold dip (wrap, raw vegetable sticks)

  • 60 g / ¼ cup runny peanut butter
  • 1 tbsp tamari (or soy) sauce
  • 1 tbsp apple cider vinegar
  • 1 tsp freshly grated ginger
  • ½ tsp ground turmeric