Flavours without Borders
Series 1

Keto cheese bread
Heidi’s Zuppa Toscana

Gluten-free, dairy-free
White Bean, Kale and Sausage Soup

Ingredients & preparation for the soup
NOTE: SAVE ALL VEGGIE PEELS THIS WEEK IN FREEZER FOR A VEG STOCK!

▢ 8 oz. Italian sausage (sweet or spicy)
▢ 3 carrots, peeled and chopped ※
▢ 3 celery ribs, washed and chopped ※
▢ 1 onion peeled, root left on (we will cut in class :) ※
▢ 1 fennel bulb, washed, stems and fronds removed and saved ※
▢ ½ cup white cooking wine (or some of whatever you are drinking)
▢ 2 14 oz can stewed tomatoes
▢ 2 14 0z. cans cannellini beans
▢ 1 package frozen butternut squash (Aldi) or a cubed sweet potato
▢ 1 liter chicken broth or homemade veg stock
▢ Salt and pepper, olive oil
※ please prep prior to lesson

Ingredients & preparation for the bread

▢ 2 cups almond flour※
▢ ½ cup grated parmesan ※
▢
※ please prep prior to lesson

Required equipment & utensils

▢ cast iron skillet
▢ Sharp knife and cutting board
▢ Spoon and cup measurers
▢ Medium salad bowl and another mixing bowl
▢ Dutch oven or large Saute pan with lid or Insta Pot
※ please have equipment and utensils ready

More directions given in class but this is the general order we will go in:

1. Preheat oven to 425 for kale chips

2. Saute sausage and mirepoix

3. Save veggie scraps for a veggie broth

4. Massage kale with salt

5. Combine ingredients for dressing in the blender.

Wedge Salad
&
Sweet Potato Fries

Dessert is gluten-free, dairy-free, vegan

Ingredients & preparation for truffles

▢
▢
▢
▢
▢
▢
▢ ※
※ please prep prior to lesson

For sweet potato fries: (Great served with a side of pickles, or make your own with fresh cukes, vinegar, salt and sugar)
▢ 2-3 large russet potatoes, cut in equal sized wedges, tossed in salt and a little oil to prevent from oxidizing ※
▢ about ¼ cup grapeseed, avocado, vegetable or canola oil
▢ ½ c mayo ※
▢ 1 clove garlic peeled and minced or grated. Add to mayo ※
▢ juice of ½ lemon (or 1-2 Tbsp). Add to Mayo ※
▢ 1 Tbsp each black truffle oil and/or sriracha
▢ salt
▢ “Everything but the bagel” seasoning (optional)
※ Please prep/measure prior to session

Required equipment & utensils

▢ Food processor (best option), magic bullet (or Vitamix on lowest setting)
▢ 1 large sheet pan lined with parchment paper ※
▢ Small pot filled with 1-2 inches/3 cm water ※
▢ Metal bowl that fits the pot
▢ Measuring cups and spoons
▢ Heat-proof rubber spatula
※ please have out all utensils

Directions

1. Pulse ½ cup peanuts for sprinkling and set aside.

2. Add dates or apricots to food processor and pulse until small.

3. Add 1 cup of peanuts and ¼ cup almonds.

4. Pulse in food processor until it starts to meld but not too long or you’ll get butter. Then add 5 tbsp of peanut butter, one at a time, scraping down sides in between until it forms a wet cornmeal consistency, not too dry, not runny. Scrape into a bowl and add coconut flakes if using. This will be the truffle filling.

5. Take the sheet pan of bananas out of the freezer and transfer to a plate. Spoon ovals or balls of peanut butter filling onto the same parchment-lined sheet pan. Put them back in the freezer for 10 minutes to harden.

6. Make a double boiler (bain-marie) by filling 4 cm of water in a small pot to boil then insert a metal bowl that fits into the pot. Heat on high.

7. When water comes to a boil, turn to low and add 1 cup of chocolate chips to the bowl and keep stirring as they start to melt. Add coconut oil to thin.

8. Take out one sheet pan then dip the balls into the melted chocolate, rolling between your hands if needing shape, flip once with a fork and put back on the tray. Put tray back in the fridge or freezer to set chocolate.

9. Sprinkle with peanuts, coconut or a pecan to make a turtle!

10. Holding toothpick, dip bottom flat side of the bananas into the remaining chocolate and then dip into crushed peanuts and/or coconut flakes.

WEEK 3

Korean chicken

Dairy-free, vegan, gluten-free optional

Ingredients for Gochujang marinade:

▢ 4 large chicken breasts cut in strips
▢ ¼ cup gochujang Korean paste
▢ 3 Tbsp rice vinegar
▢ 3 Tbsp brown sugar
▢ 2 garlic cloves peeled ※
▢ 1 Tbsp tamari (or soy sauce)
▢ 1 Tbsp mirin (or cooking wine)
▢ 2 Tbsp chipotle in adobo
▢ 1 tsp sesame oil, 1 Tbsp oil

※ please prep prior to lesson

Required equipment & utensils

▢ Large non-stick skillet
▢ Gallon zip-lock bag
▢ Whisk or blender and microplane

※ please have out all utensils

Directions

1. Mix marinade ingredients, grating garlic on micro plane.

2. Marinate at least one hour.

3. Heat skillet on medium-high heat and sauté strips til brown about 3 minutes per side.

4. Serve in lettuce wraps or with cabbage steaks.

WEEK 5

Focaccia & …

Gluten-free, dairy-free, vegan

Ingredients & preparation

▢

Required equipment & utensils

▢
▢

※ please have out all utensils

Directions