- 200 g of white cabbage
- 500 g of leeks
- 300 g of pumpkin or red kuri squash
- 300 g of button mushrooms
- 400 g of carrots
- 2 portions of green salad
- 400 g of sweet potatoes
- 1 small onion
- 1 garlic clove
- 2 clementines
- 2 kiwis
- 1 persimmons
- 2 apples (or 1 compote without added sugar)
- 1 large pear or 2 small ones
- 1 yellow lemon
- 1 portion of tempeh
- 1 portion of grilled seitan
- 240g of silken tofu
- 1 egg
- 2 portions of short-grain rice (brown)
- 1 portion of coral lentils
- Whole wheat flour (or one pie crust)
- Olive oil
- No added sugar mustard
- Cider vinegar
- Savory soy sauce
- 5 plain yogurts or plain soy yogurts
- Coconut milk
- Garlic powder
- Dark chocolate 80% min.
- Various seeds (sesame, flax, sunflower, squash ...)
- Malted yeast (type of brewer’s type)
On this week’s menu:
|Starter||Coleslaw, dressing and seeds||Leeks with dressing||Green salad (dressing on the side)||Button mushrooms salad and green salad (dressing on the side)||Coleslaw, dressing and seeds|
|Main dish||Vichy-style cumin carrots, rice and coral lentils||Mashed pumpkin, mushrooms, rice and soft-boiled egg||Mashed carrots, curry sweet potato, diced grilled seitan||Leeks and pumpkin pie||Coconut milk leeks, mushrooms, tempeh bacon and sweet potato|
|Dessert||Clementines and dark chocolate||Plain yogurt or plain soy yogurt and apple cinnamon compote||Plain yogurt or plain soy yogurt and persimmon||Kiwis and dark chocolate||Baked pear and plain yogurt or plain soy yogurt|
Instructions: 1) Prepare the pie crust(skip this step if you bought it ready-made). In a bowl, mix:
- 250 g of whole wheat flour or another flour of your choice;
- 8 cl of olive oil or another oil of your choice;
- 8 cl of slightly warm water (quantity to be adapted according to the type of flour. Progressively pour in the water until the texture of the dough is ideal to knead).
- 1 pinch of salt.
Knead with your hands until obtaining a homogeneous ball of dough. If the dough is too sticky, add a little bit of flour; if it is too dry, add a little bit of water. Set the dough aside at room temperature in the bowl. 2) Peel and rinse about 400 g of carrots. Set aside about 100 g and cut the rest into thin strips. 3) Peel and mince 1 small onion and 1smallgarlic clove and place them in a wok with 1 tablespoon of olive oil. Once they are golden brown, add the carrots cut into strips and a little bit of water to prevent them from sticking. Let cook, covered, until the carrots are melting. 4) Meanwhile, peel and cut into cubesofequal sizes about 400 g of sweet potatoes and cook them in a pan of water until they are melting. 5) Once the carrots are cooked, divide them into2parts. Place one part directly into the blender bowl. Leave the other part in the wok (heat off) and add 1 plain yogurt or 1 plain soy yogurt, some salt, pepper, parsley and cumin. Mix, taste and adjust the seasoning if necessary, and place the preparation in the #1 bento box. 6) In apanof water, cook 2 portions of brown short-grain rice. 7) Once the sweet potatoes are melting, drain them, divide them intotwoparts and add one half in your blender. Also add a little bit of salt, curry and ginger. Blend until obtaining a homogeneous purée, then taste and adjust the seasoning if necessary. Place the preparation in the #3 bento box. 8) Place the other half of the sweet potato inthe #5 bento box. 9) In a smallpanof water, cook 1 portion of coral lentils. 10) Preheat the oven to 180°. Peel and slice about 300 g of pumpkin orredkuri squash (leave the skin on if it is organic). Place them in a salad bowl, add 1 tablespoon of olive oil, some garlic powder, salt and pepper and mix well. Place everything on a baking tray covered with a cooking mat and bake in the oven for 10 minutes. After 10 minutes, remove half of the pumpkin and set aside. Let the rest of the pumpkin cook for another 10 minutes until it is melting. 11) Once the rice is cooked, divide the quantityinto2 parts and place one half in the #1 bento box with the carrots and the other half in the #2 bento box. 12) Once the coral lentils are cooked, place them inthe #1 bento boxwith the carrots and rice. 13) Cut off the ends and the first layer of skin of about 500 g of leeks, cut them intoapproximately 10 cm sectionsand place them in a wok, with water covering them. Let cook until the leeks are melting and then drain them. 14) Cook 1 egg as well, in a pan of boiling water, for 6 minutes (from the moment the water starts to simmer). 15) Once the baked pumpkin slices are cooked, place them inablender bowl with some salt, pepper, ginger and 1 tablespoon of malted yeast (to taste). Blend until obtaining a creamy consistency. You can add a little bit of plain yogurt or plain soy yogurt if needed. Taste and adjust the seasoning if necessary and place the preparation in the #2 bento box with the rice. Leave the oven on. 16) Once the leeks are well drained, place ¼ in the#2bento box, in the starter container. Reserve the rest. 17) Once the egg is cooked, plunge it in cold water for a few minutes and peel it. Then,place thewhole egg in the #2 bento box, with the rice and the pumpkin cream. 18) Flour a baking mat and spread thepie crustwith a rolling pin (or use a ready-made crust) before placing it in a pie dish. Make small holes with a fork and spread a little bit of mustard on top. 19) Add the slices of baked pumpkin and half of the reserved leeks (cut them into pieces if necessary). 20) Blend 240 g of silken tofu with 50 g of plain yogurt or plain soy yogurt,somegarlic (fresh or powdered), salt, pepper, ginger and parsley (save the rest of the yogurt for the coleslaw). Spread the mixture on top of the vegetables and place the pie in the oven for about 40 minutes at 180°. The pie is cooked when the crust is golden. Let cool once cooked. 21) Wash and slice about 200 g of button mushrooms. Cook them in a frying pan with 1 teaspoon of olive oil,somesalt and a little bit of parsley. 22) Cut a portion of seitan into cubes andbrownthem in a frying pan with 1 tablespoon of olive oil and 1 tablespoon of savory soy sauce. 23) Cut a portion of tempeh into small stripsor dices. 24) As soon as the mushrooms are cooked,place one half in the #2 bento boxwith the rice, the pumpkin cream and the soft-boiled egg. Leave the other half in the frying pan and add the tempeh pieces. Toast them with 1 teaspoon of savory soy sauce, then turn off the heat and add 2 tablespoons of coconut milk and the rest of the leek slices. 25) Add the grilled seitan cubes to the#3bento box with the carrots and sweet potato curry purée. 26) Place the mushrooms,leeksand coconut milk tempeh in the #5 bento box with the sweet potatoes. 27) Cut about 200 g of white cabbage into thin slices using a knife or a food processor. Place 150 g inthe# 1 bento box starter container. Place 50 g in the # 5 bento box starter container and mix it with the carrots previously set aside, after having grated them. 28) Wash and spin-dry 2 portions of green salad and place 1 portioninthe # 2 bento box starter container and 1 portion in the # 4 bento box starter container 29) Clean and cut the remaining 100 g of button mushrooms into small cubes. Add theminthe # 4 bento box starter container with the green salad. Add some lemon juice. 30) Splitthe rest of the plain yogurt or plain soy yogurt between the cabbage in the #1 bento box and the coleslaw in the #5 bento box. 31) Prepare a largequantity of dressingwith 3 tablespoons of olive oil (or another oil of your choice: flax, sesame, walnut...), 1 tablespoon of savory soy sauce, 1 tablespoon of cider vinegar, 1 teaspoon of mustard. Mix and then divide into 5 portions:
- 1/5 for the coleslaw in the #1 bento box: mix and add seeds at your convenience (sesame, flax, sunflower, squash...). Taste and adjust the seasoning if necessary.
- 1/5 for the leeks in the #2 bento box: on top.
- 1/5 for the green salad in the #3 bento box: keep it aside, without mixing with the salad before the meal.
- 1/5 for the green salad and mushrooms in the #4 bento box: keep them separately, without mixing with the salad before the meal.
- 1/5 for the coleslaw in the #5 bento box: mix well and add seeds at your convenience (sesame, flax, sunflower, squash...). Taste and adjust the seasoning if necessary.
32) Add ¼ ofthevegetable pie in the #4 bento box. Set the rest aside to enjoy it in the evening, for example. 33) Preheat the oven to 200°C. Peel a pear and place it in a dishbefore baking it in the oven for about 20 minutes. The pear must be melting. 34) Preparethe compote: peel 2 apples and cut them into cubes. Place them in a saucepan with a little bit of water. Add some cinnamon and cook over low heat until the apples are melting. Remove a little bit of water if necessary, depending on the desired texture, then blend. Blend for a longer time to get a very liquid texture or a shorter time to keep some pieces, according to preferences. ⠀ 35) Placethe desserts in the bento boxes (it is better to keep the whole fruit until the mealtime):
- 1 square of dark chocolate 80% min in the #1 and #4 bento boxes.
- 1 plain yogurt or plain soy yogurt in the #2, #3 and #5 bento boxes.
- 2 clementines in the #1 bento box.
- 1 persimmon in the #3 bento box.
- 2 kiwis in the #4 bento box.
- Some apple-cinnamon compote in the #2 bento box.
- The roasted pear in the #5 bento box.
36) Read the planning again and check the content of each bento box. Keep them in a cool place until mealtime. Recipes by Make Me Healthy