What I Eat in a Week | making viral recipes, realistic, simple, cooking for one
Recipes in this Video
Ingredients
- ●1 cup lentils, rinsed
- ●1 tablespoon olive oil
- ●1 onion, chopped
- ●2 carrots, diced
- ●2 celery stalks, diced
- ●3 cloves garlic, minced
- ●1 teaspoon ground cumin
- ●1 teaspoon dried thyme
- ●1/2 teaspoon salt
- ●1/4 teaspoon black pepper
- ●6 cups vegetable broth
- ●1 can (14.5 oz) diced tomatoes
- ●2 cups spinach, chopped
- ●1 tablespoon lemon juice
Instructions
- 1In a large pot, heat the olive oil over medium heat.
- 2Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.
- 3Stir in the minced garlic, cumin, thyme, salt, and pepper. Cook for another minute until fragrant.
- 4Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Bring to a boil.
- 5Reduce the heat to low and let it simmer for about 30-35 minutes, or until the lentils are tender.
- 6Stir in the chopped spinach and lemon juice. Cook for an additional 5 minutes until the spinach is wilted.
- 7Taste and adjust seasoning if necessary.
- 8Serve hot, garnished with fresh herbs if desired.
Equipment
Tempeh has its roots in Indonesia, where it has been a staple protein source for centuries, particularly in Javanese cuisine. Traditionally made from fermented soybeans, tempeh is celebrated for its rich, nutty flavor and firm texture. It embodies the Indonesian philosophy of utilizing local ingredients through fermentation, enhancing both nutrition and preservation. Today, tempeh has gained global popularity as a versatile meat substitute, embraced in various cuisines for its health benefits and culinary adaptability.
Ingredients
- ●tempeh
- ●soybeans
- ●water
- ●vinegar
- ●salt
- ●spices
Instructions
- 1Soak soybeans in water overnight to soften.
- 2Drain and rinse the soaked soybeans.
- 3Cook the soybeans in boiling water for 30 minutes until tender.
- 4Drain the soybeans and cool them to room temperature.
- 5Mix the cooled soybeans with vinegar, salt, and optional spices.
- 6Place the mixture in a container lined with banana leaves or cheesecloth.
- 7Incubate the mixture at 30-32°C (86-90°F) for 24-48 hours until a white mycelium covers the surface.
- 8Remove the tempeh from the container and cut it into desired shapes.
- 9Steam the tempeh for 20 minutes to enhance flavor and texture.
- 10Fry the tempeh in oil over medium heat until golden brown on both sides.
- 11Serve warm as a protein-rich addition to meals.
Ingredient Alternatives
tempeh
Healthier: tofu
Cheaper: seitan
Tofu is lower in calories, while seitan is often cheaper and has a meat-like texture.
Techniques
Equipment
Also Known As
Sweet potato fries originated in the United States, evolving from traditional potato fries to offer a healthier, sweeter alternative. They celebrate the versatility of sweet potatoes, which are rich in nutrients and flavor. Today, sweet potato fries are enjoyed worldwide, often served as a side dish or snack in various cuisines, and are popular in both casual dining and gourmet restaurants.
Ingredients
- ●sweet potatoes
- ●olive oil
- ●cornstarch
- ●paprika
- ●garlic powder
- ●salt
- ●black pepper
- ●fresh herbs
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Peel and cut sweet potatoes into thin strips.
- 3Soak the sweet potato strips in cold water for 30 minutes to remove excess starch.
- 4Drain and pat the sweet potato strips dry with a towel.
- 5Toss the dried sweet potatoes with olive oil in a large bowl until evenly coated.
- 6Sprinkle cornstarch, paprika, garlic powder, salt, and black pepper over the sweet potatoes.
- 7Mix well to ensure all strips are coated with the seasoning.
- 8Spread the sweet potatoes in a single layer on a baking sheet lined with parchment paper.
- 9Bake in the preheated oven for 25-30 minutes, flipping halfway through, until crispy and golden.
- 10Remove from the oven and let cool slightly before serving.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers a healthier fat profile while canola is budget-friendly.
cornstarch
Healthier: arrowroot powder
Cheaper: potato starch
Arrowroot is a natural thickener, while potato starch is often less expensive.
paprika
Healthier: smoked paprika
Cheaper: cayenne pepper
Smoked paprika adds depth, while cayenne is a more affordable spice.
fresh herbs
Healthier: dried herbs
Cheaper: no herbs
Dried herbs are convenient and last longer, while omitting herbs reduces cost.
Techniques
Equipment
Also Known As
Ingredients
- ●4 large carrots, grated
- ●1/4 cup raisins
- ●1/4 cup chopped fresh parsley
- ●2 tbsp lemon juice
- ●1 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Wash and peel the carrots.
- 2Grate the carrots using a box grater or food processor.
- 3In a large bowl, combine the grated carrots, raisins, and chopped parsley.
- 4In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
- 5Pour the dressing over the carrot mixture and toss to combine.
- 6Let the salad sit for about 10 minutes to allow the flavors to meld.
- 7Serve chilled or at room temperature.
Equipment
Ingredients
- ●3 ripe bananas, mashed
- ●1/3 cup melted coconut oil
- ●1/2 cup honey or maple syrup
- ●1 tsp vanilla extract
- ●1/2 tsp baking soda
- ●1/2 tsp baking powder
- ●1/4 tsp salt
- ●1 cup whole wheat flour
- ●1/2 cup rolled oats
- ●1/2 cup chopped walnuts or pecans (optional)
- ●1/4 cup chia seeds or flaxseeds
Instructions
- 1Preheat your oven to 350°F (175°C) and grease a 9x5 inch loaf pan.
- 2In a mixing bowl, combine the mashed bananas and melted coconut oil until well mixed.
- 3Stir in the honey (or maple syrup) and vanilla extract until combined.
- 4Add the baking soda, baking powder, and salt to the mixture and stir until incorporated.
- 5Gradually add the whole wheat flour and rolled oats, mixing until just combined.
- 6Fold in the chopped nuts and chia seeds (or flaxseeds) if using.
- 7Pour the batter into the prepared loaf pan and smooth the top with a spatula.
- 8Bake in the preheated oven for 50-60 minutes, or until a toothpick inserted into the center comes out clean.
- 9Remove from the oven and let the bread cool in the pan for about 10 minutes before transferring to a wire rack to cool completely.
- 10Slice and serve as a healthy snack or breakfast option.
Equipment
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