Comment composer son assiette végétale au quotidien ? - Économique
C'est parti pour ce premier épisode de la Vegan School, une formation gratuite sur Youtube pour reprendre les bases de la cuisine végétale ! Ca faisait un moment que cette idée me trottait dans la tête pour tout vous avouer. J'ai décidé de me lancer après vous avoir demandé si ce type de contenu pouvait vous intéresser et vous étiez plus de 90 % à voter pour, alors c'est parti !
On commence par la base de la base, comment composer son assiette végétale ? Comment faire justement quand on supprime la viande, est-ce qu'on va simplement manger des pâtes aux légumes après ça ? Je réponds à vos interrogations avec des exemples et je vous partage une recette vegan très simple à faire au quotidien.
N'hésitez pas à me dire ce que vous en pensez en commentaires, c'est une formation pour vous ???? la suite arrive très prochainement !
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▶︎ Idées en vrac :
• Petit déjeuner •
Pancakes de sarrasin :
Overnight porridge :
Porridges :
• Déjeuners ou dîners •
Cari de chou fleur aux pois chiches :
Compotée de chou vert, haricots blancs et moutarde :
Couscous vegan hivernal :
Quiche lorraine :
Omelette de pois chiche :
Rillettes de lentilles vertes :
Burger au tempeh :
Tofu brouillé :
Salade de pâtes aux flageolets, maïs et céleri :
Taboulé :
Galettes de sarrasin :
Lardons de tofu fumé :
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▶︎ Ingrédients et recettes :
Les recettes sont également disponibles à l'écrit sur le blog :
•• Wok de légumes, nouilles de riz et tofu à la Japonaise •• 07:03
Pour 2 personnes
1 oignon
1 poireau
1 carotte
150 g brocoli
50 g pousses de bambou
2 champignons
1 grosse gousse d’ail
2 cm gingembre
2 càs huile neutre
3 à 4 càs sauce soja
1 càc huile de sésame toastée
Sauce sriracha
Citron vert (1/2 par assiette)
Cacahuète grillées
2 tofu à la japonaise
150 g nouilles de riz (sèches)
Cette vidéo n'est PAS sponsorisée
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▶︎ LIVRES :
Mon ebook sur les soupes :
Mon livre 30 jours pour devenir vegan aux éditions Solar est disponible en librairie ou sur des boutiques en ligne (sur l’eshop de L214 : La vidéo présentation ici :
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▶︎ Codes promos (certains sont des codes affiliés) :
-10 % avec le code « MARIONOKARA10 » sur le site de monbento jusqu’au 31 mars 2022 :
- 5 % avec le code OKARA sur le site de Vegetal Square (anciennement MyBeyond) :
- 10 % avec le code LAPETITEOKARA10 chez Aglaïa & Co :
-10 % avec le code LAPETITEOKARA sur le site de Warmcook :
- 5 % avec le code LAPETITEOKARA sur le site de KoRo :
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101 Breakfast & Brunch Recipes cookbook
Enjoy this video from
There's nothing better than treating your family to a delicious breakfast. Whether it's a sandwich on the go or a huge stack of pancakes on a sunny Sunday, breakfast is a meal everyone loves. With over 100 budget-friendly (and tasty!) recipes, 101 Breakfast & Brunch Recipes is sure to make all your mornings bright!
Click here to take a closer look:
Layered Jar Salads with Bulgur Wheat ???? Easy and Healthy Meal Prep Technique | 4 DIFFERENT RECIPES
Ready for a refreshing twist on your regular meal prep? Today, we're unveiling 4 exceptional jar salad recipes, all starring the nutritious and delightful bulgur grain! Perfect for those looking to add some variety to their meals or simply to explore the flavorful world of bulgur-based dishes. Dive in, savor the taste, and rejoice in how easy and delicious healthy eating can be!
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BULGUR IN THE JAR
Bulgur and Yogurt Salad
10 small köfte, cooked, you can find the recipe here,
3 tablespoons of strained yogurt
2 roasted eggplants, chunked
2 roasted red bell peppers, chunked
2 pickled cucumbers, chunked
3 tablespoons of olive oil
½ lemon’s juice
1 sprig of fresh thyme
1 pinch of red pepper flakes
½ cup of bulgur
1 pinch of salt
150 ml boiling water
• Mix the bulgur with salt and boiling water and cover. Let it rest for 1-2 hours. Rest them overnight if using cold water.
• Place the yogurt in the bottom of the jar. Then, layer the eggplant and red bell peppers. Add the bulgur, pickled cucumbers, meatballs and close the lid of the jar. You can store it in the refrigerator this way.
• Pour the lemon juice, olive oil, mix well and sprinkle thyme leaves and red pepper flakes before eating the salad.
Bulgur and Bean Salad
1 cup red beans, boiled
½ cup of canned corn
½ avocado, thinly sliced
½ bunch of cilantro or parsley, leaves picked
2 tablespoons of sesame
½ lemon
3 sprigs of fresh mint, leaves picked
1 teaspoon of black pepper
½ cup fine bulgur
1 pinch of salt
150 ml boiling water
• Mix the bulgur with salt and boiling water and cover. Let it rest for 1-2 hours. Rest them overnight if using cold water.
• Place boiled red beans, corn grains, coriander, the bulgur, avocado, mint leaves, sesame seeds, black pepper and lemon in the jar and keep them in the refrigerator.
• Before you eat, pour the lemon juice, olive oil, close the lid of the jar and shake it well. Your takeaway avocado salad is ready to eat.
Bulgur and Tomato Salad
7-8 cherry tomatoes, halved or quartered
4 cloves of garlic, finely chopped
1 bunch basil, leaves picked
100g white cheese/ feta cheese (1 slice), diced
1 handful of peanuts
½ cup of bulgur
1 pinch of salt
150 ml boiling water
• Mix the bulgur with salt and boiling water and cover. Let it rest for 1-2 hours. Rest them overnight if using cold water.
• Place the tomatoes in the bottom of the jar. Layer the garlic, bulgur, basil leaves, white cheese and peanuts in order and keep them in the refrigerator.
• Before eating, pour the lemon juice, olive oil and mix well. While you take the salad out in a plate sprinkle some thyme and pour olive oil, and your Mediterranean beauty is ready to slide into your stomach!
Caeser Salad with Bulgur
3-4 leaves of gem lettuce, chunked
3 cucumbers, chunked
2 tablespoons of mayonnaise
1 teaspoon mustard
1 red bell pepper, chunked
1 boneless chicken thigh, seasoned, grilled and sliced
1-2 tablespoons grated İzmir Tulum cheese or parmesan
3 tablespoons of olive oil
Juice of half a lemon
½ cup of fine bulgur
1 pinch of salt
150 ml boiling water
• Mix the bulgur with salt and boiling water and cover. Let it rest for 1-2 hours. Rest them overnight if using cold water.
• Spread the mayonnaise and mustard into the bottom of the jar, layer the cucumbers, bulgur, red bell pepper, grilled chicken thighs and lettuce leaves. Grate the Tulum or parmesan cheese finely.
• Before eating, pour the lemon juice, olive oil and mix well.
BBQ Squid | Brian Murray
Brian Murray from The Glass Curtain, Cork shared this tasty recipe this morning for BBQ Baby Squid with Spring Onions, Smoked Aubergine Puree & Pickled Lemon.
For all the latest Ireland AM clips visit here:
#IrlAM #SmokedAubergine #BrianMurray #BBQSquid
what I eat in a week for the perfect summer (body) l VEGAN
My perfect summer body is the body that allows me to have the perfect summer. How about you?
My usual disclaimer: I am not a registered dietician. I love to cook and to share vegan recipes. I take a B12 supplement. I don’t show snacks and seconds I take so don’t take the amount you’ll see for the exact amount I eat. And last but not least: don’t compare yourself and eat the way that makes your mind and body feel satisfied. Be excited about the food on your plate rather than obsessed.
Monday:
Breakfast: oatmeal
My basic recipe:
Lunch: burger patty, vegan cheese, red pickled onion, sriracha mayo & arugula on an English muffin
Dinner: one-pot-couscous-dish topped with soy yogurt, radishes & red pickled onions
Ingredients:
carrot
spring onion
plant-based chicken
capsisum
vegetable stock &
spices (ras el hanout, cumin, couscous spice)
Just fry everything in some olive oil, then add the couscous followed by some vegetable stock. Let everything come to a bubble, then turn the heat off & let the couscous soak up all the access broth.
Tuesday:
Breakfast:pancakes (here’s my recipe: with vegan yogurt, nectarine, blueberries & maple syrup
Lunch: Mexican inspired burrito
For the filling:
plant based chicken
red onion
capsicum
corn
black beans
coriander
spices (cumin, paprika, oregano, cayenne pepper)
+ guacamole, soy yogurt, pickled onions & vegan cheese
Dinner: red lentil bolognese
What I used:
½ cup of red lentils
1 onion
3 cloves of garlic
1 tin crushed tomatoes
Fresh basil leaves
1 tsp dried basil
Red wine to deglaze the pan
1 tbsp tomato paste
1 tsp sugar
1 cup vegetable broth
Salt & pepper to taste
I started by frying off the onion in a good amount of olive oil until translucent (10-15 minutes), followed my the garlic. Tafter another 5 minutes, I deglazed the pan with a good amount of (vegan friendly) red wine. I then added may lentils & dried basil & fried it for around 3 more minutes. I then added all the other ingretiend & let it all cook for around 30 minutes.
Wednesday:
Breakfast: cereal
Lunch: Mexican inspired salad with leafy greens, leftover black beans & corn, cucumber, red pickled onions, avocado, baked tofu (marinated in soy sauce, olive oil, cumin, oregano, paprika, cayenne, garlic powder, onion powder, nutritional yeast & a little maple syrup) & a cilantro & lime dressing (I just mixed / blended olive oil, fresh lime juice, a handful of cilantro, some maple syrup, cumin, salt & pepper together)
Thursday: nice cream:
frozen banana, steamed & frozen cauliflower and steamed & frozen zucchini
vanilla protein powder
cocoa powder
a little oat milk
raspberry chia jam on top & in the middle, as well as some blueberries & chocolate protein crunchies on top ( )
Lunch: Burger King meal (plant based long chicken, fries & a coke)
Dinner: my chickpea “tikka masala” (recipe:
Friday:
Breakfast: oatmeal
Lunch/ afternoon tea: current berry cheesecake with a chocolate crust & crumble topping ()
Dinner: Leftover tikka masala
Lunch: currant berry cheesecake with a chocolate crust & crumble topping
Dinner: leftover tikka masala with flatbread
The weekend: pb&j’s, fries, cookies & dumplings that I forgot to film
Music:
The amazing Alyssa with propeller (
Wanted by the gorgeous Lily Ophelia:
5 min high protein lunch
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