Ratatouille Series 2
WEEK 1
Power granola bars
Gluten-free, dairy-free, vegan
Ingredients (makes 14 bars)
Prep: 15 minutes
▢ 1½ cups granola (made in Ratatouille Series 1) if you don’t have granola:
1 cup nuts (pecan, walnut, almonds) and seeds (pumpkin, sunflower, sesame) as well as ½ cup oats toasted 4 minutes and cooled ※
▢ ½ cup total of any dried chopped fruit (dates, apricots, raisins) ※
▢ ½ cup chocolate chips ※
▢ ½ cup gf or all-purpose flour in a small bowl ※
▢ 1 egg
▢ 3 Tbsp. unsalted butter melted in a medium-sized microwavable bowl ※
▢ 1 tsp vanilla extract
▢ 1 Tbsp. each brown sugar and molasses or honey
▢ ½ tsp baking soda
▢ 6 drops of lemon juice, yes 6 :)
▢ pinch of salt and favorite spices (cinnamon, cardamom)
※ please prep prior to lesson and have all ingredients out
Utensils needed
▢ medium microwave-safe bow mixing
▢ Whisk
▢ rubber spatula
▢ Sheet pan
▢ Parchment paper or baking silicone mat
▢ saran wrap (press-and-seal works best)
Directions
Preheat oven to 350 F.
To medium microwave-safe bowl of melted butter add, sugar, vanilla, molasses or honey and pinch of salt.
Whisk egg into cooled wet mixture and add baking soda and lemon til it bubbles
Add dried fruits, nuts and granola and stir. Then add chocolate chips and stir.
Add flour to the wet mixture.
Flatten into a rectangle shape onto “press and seal” plastic wrap or parchment paper and put in the freezer for 5-10 minutes. (see video)
Take out batter and cut into 1” x 4” (2cm x 10cm) bars using pastry cutter or large knife.
Bake 10-12 minutes until browned. They will be chewy. Cook longer for more crunch.
WEEK 2
Coconut apple dal
Dairy-free, gluten-free, vegan
Ingredients (serves 4)
Prep 20 minutes
▢ 1.5 cups red lentils soaked for 15 minutes in cold water then drained ※
▢ 2 Tbsp. coconut oil
▢ 1 medium apple (unpeeled, cored and quartered) ※
▢ 1 small onion or ½ a medium onion (peeled and cut in half) ※
▢ 1 3-inch piece ginger, peeled and cubed※
▢ 4-8 garlic cloves, peeled ※
▢ 1 tsp each cumin, curry, turmeric, garam masala ※
▢ 1 13.5-oz can coconut milk and 1⁄2 can of water
▢ ¼ cup unsweetened coconut flakes ※
▢ ¼ cup roasted pumpkin seeds “pepitas”
▢ 2 Tbsp. fresh cilantro washed (coriander) ※
▢ 1-2 tsp pink Himalayan salt to taste
※ please prep/measure prior to session
Utensils needed
▢ heavy-bottomed pan like Dutch oven
▢ knife, cutting board
▢ small sauté pan for toasting coconut
▢ food processor
Directions
Chop onion and apple in chunks and add to food processor with garlic and ginger, spices and 2 Tbsp. water to make a curry base.
Heat medium heavy bottomed pot to medium high and add coconut oil.
When hot, add curry paste and sauté, stirring occasionally until fragrant and water has evaporated, about 3 minutes.
Stir in lentils, coconut milk and 1⁄2 cup water or stock and bring to a boil.
Reduce heat to low and simmer, stirring occasionally so lentils don’t stick to the pan. When lentils are completely soft and dal is thick, about 20–25 minutes, taste and add salt if needed. Add more water if needed.
Toast coconut and pumpkin seeds in skillet or oven and use as garnish along with fresh cilantro (coriander).
Serving ideas: Top dal with roasted zucchini, eggplant or cauliflower. Serve with rice. (Roast at 425 F for 20 min while the dal simmers.)
WEEK 3
Fettuccini Alfredo
Gluten-free, vegetarian, sugar-free
Ingredients (serves 4)
Prep: 10 minutes
▢ 2 Tbsp. butter
▢ 1 Tbsp. King Arthur GF flour (or All purpose flour)
▢ 2 cups milk
▢ 1 tsp Dijon mustard
▢ 1 c Grated Parmesan cheese and/or Romano ※
▢ Pasta of choice, fettuccini is classic. I like angel hair or linguini
▢ broccoli washed and cut (frozen peas are an option)
▢ 1 garlic clove peeled ※
▢ s and p
▢ Zest of one lemon
※ please prep/measure prior to lesson
Utensils needed
▢ large sauté pan
▢ large bowl
▢ micro plane for zesting
▢ whisk
▢ tongs for pasta
▢ medium pot for pasta (filled with 4 inches/10 cm of water) ※
▢ cup and spoon measurers
Directions
1. Fill pot with 4 inches (10 cm) water and 1 T salt. Turn off when it comes to a boil.
2. Make a roux 1 ½ Tbsp. butter and 1 Tbsp. flour on medium heat.
3. Slowly whisk in 2 cups milk.
4. Grate in the garlic while the milk warms and sauce thickens.
5. Add 1 tsp mustard, lemon zest and 1 cup grated Parmesan. Stir till thick. Taste and season if needed.
6. Turn on water to Boil again. Add ½ package of pasta and boil until al dente about 4 minutes.
7. Using tongs, transfer pasta to a bowl. Save one cup of pasta water and drain the rest into the bowl of broccoli to blanch it. Add some pasta water to the sauce if too thick. Then add the broccoli and pasta to the sauce .
8. Put a serving of pasta in each bowl and top with drizzle of olive oil, lemon zest and more cheese.
WEEK 4
Pizza chili
Keto English muffin
Gluten-free
Ingredients for chili (serves 6-8)
Prep: 15 minutes
▢ 1 lb. ground sweet Italian sausage ※
▢ 1 package pepperoni slices ※ (optional)
▢ 3 cans of beans: 2 white and/or cannellini bean, 1 kidney or black bean ※
▢ 1 16-oz. can of salsa (mild or spicy) ※
▢ 1 28 oz. can of stewed tomatoes ※
▢ 2 cups fresh kale (no stems) or spinach
▢ 1 cup grated mozzarella
※ please have everything measured and all cans and packages opened
Ingredients for 2 muffins
▢ 1 egg
▢ 4 Tbsp almond flour ※
▢ 1/2 tsp baking powder ※
▢ 2 Tbsp whipping cream ※
▢ pinch salt
※ please prep/measure prior to session
Utensils needed
▢ 2 ramekins
▢ wire whisk
▢ 1 large and 1 medium bowl
▢ 1 large pot or dutch oven
▢ can opener
▢ medium dutch oven
Directions for chili:
Sauté sausage on medium heat until brown about 5 minutes
Add salsa and stir 1 minute
Add tomatoes, beans and pepperoni. Stir to combine
Cover and when it starts to bubble, turn down to low and simmer stirring occasionally
Add fresh kale (no stems) or spinach and grated mozzarella before serving
Directions for muffins:
Spray ramekins
Whisk all the muffin ingredients
Pour ramekins 2/3 full
Microwave 1.5 minutes
Let sit for several minutes, remove, cut in half and add your favorite toppings: cream cheese and jam, or peanut butter and honey