Cooking for a Vegan Retreat at Home | Almond Tree Kitchen | Skillshare

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Cooking for a Vegan Retreat at Home

teacher avatar Almond Tree Kitchen, Cooking Therapy

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

20 Lessons (1h 19m)
    • 1. Welcome

      1:56
    • 2. Preparing for your Retreat

      8:44
    • 3. Homemade Vegan Milks

      7:30
    • 4. Blueberry, Beet and Mandarin Smoothie

      2:06
    • 5. Apple Muesli with Almonds

      1:42
    • 6. Parsnip Mash

      3:54
    • 7. Apple Sauce

      4:22
    • 8. Oven Roasted Roots and Vegetables

      9:57
    • 9. Buckwheat with Apricots and Walnuts

      3:41
    • 10. Spiced Roasted Pumpkin

      2:24
    • 11. Cauliflower Gratin with Chickpea Puree

      4:20
    • 12. Wilted Greens

      1:32
    • 13. Vegan Bowl Complete

      1:09
    • 14. Red Cabbage and Pineapple Slaw

      5:55
    • 15. Split Orange Lentil and Sweet Potato Hash

      4:41
    • 16. Chermoula Salsa from North Africa

      2:44
    • 17. Fresh Spring Roll Wraps Complete

      3:32
    • 18. Blueberry and Carrot Whole-wheat Cake

      4:00
    • 19. Dark Chocolate Mousse

      3:51
    • 20. Outro

      0:38
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About This Class

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Welcome to our Vegan retreat. The aim of this class is to take a 24-hour break - a mini-Vacation from your normal routine - to switch off and to make a little more room for that inner sanctuary. To nurture yourself with healthy food, and to balance the day with therapeutic cooking, relaxation, and some quiet time to help realign the body and soul. You could, however, also dip into this class, moving straight to the individual recipes for a spot of vegan cooking.

Regardless of whether you already enjoy vegan food or are wanting to try something different this class offers a healthy menu of simple, easy to prepare wholefood dishes that are ultimately cleansing and low in calories. The dishes include those that contain starchy vegetables such as squashes and sweet potatoes which are filling and will satisfy hunger. They also contain gluten free grains such as buckwheat, and legumes such as lentils and chickpeas which add important fiber and density to the meal. Together with plenty of vegetables these provide a balanced intake of protein, minerals, and vitamins to help build a healthy body. Eating fruit and raw probiotic foods such as slaw and alkaline forming foods such as plenty of greens which are vitamin and enzyme rich are essential for a healthy system.

Setting aside a day for your retreat will need a little planning and during this course we help you with the organization of this. We have listed the recipes into those that can be prepared up to 2 days in advance, those to prepare the day before and those to make on the day – this is important so that your retreat is successful and that you fully benefit from your time.

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We'll be preparing an energy boosting breakfast to help start the day. This includes an option to make your own vegan milks from scratch at home - no fillers or additives just pure wholefood. We'll also be preparing an apple muesli with almonds and a blueberry, beet and mandarin smoothie.

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We'll be making winter warming vegan bowls with dishes of comforting cauliflower gratin and chickpea puree, buckwheat with apricots and walnuts, roasted spiced pumpkin and wilted greens.

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We'll be preparing an array of colorful winter roots and vegetables for simple roasting alongside bowls of parsnip mash and apple sauce.

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For a light supper we'll be making delicate rice paper wraps with avocado, red cabbage and pineapple slaw, orange lentil and sweet potato hash and a Chermoula salsa from North Africa.

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For a touch of healthy sweetness, we'll be making a whole-wheat blueberry and carrot cake and a creamy dark chocolate mousse.

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This class is suitable for beginners and more experienced cooks alike. You will find the printable recipes in the Project & Resources tab alongside tips, ingredient listings and printable cards on the practical and organizational side of how to prepare for your retreat. Feel free to ask any questions - we hope you can join us!

Meet Your Teacher

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Almond Tree Kitchen

Cooking Therapy

Teacher

Hello, I’m Helen from Almond Tree Kitchen and from my kitchen door, looking out over the beautiful Andalusian countryside we’re going to create simple, imaginative dishes from everyday ingredients.  

Always cooking from scratch and laden with produce from the kitchen garden, we’re here to inspire you to take time out and to enjoy a different type of video class with an unobtrusive style and gentle relaxing vibes.

If you’re interested in knowing more about us, head over to our website where you can explore our world of home-cooked, farm to table dishes. Here you can also browse Recipe Collections, enter the Recipe Library and take a look at our cookbooks.

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Transcripts

1. Welcome: Welcome to Almond Tree Kitchen and to our Vegan Retreat. The aim of this class is to take a 24 hour break a mini-vacation from your normal routine, and to switch off to make a little more room for that inner sanctuary. To nurture your body with healthy food and to balance the day with therapeutic cooking, relaxation, and some quiet time to help realign the soul. Regardless of whether you already enjoy vegan food or are wanting to try something different, this class offers a healthy menu of simple, easy to prepare wholefood dishes that are ultimate cleansing and low in calories. We'll be cooking food full of warmth, inspired by the vibrant colors and flavors of the season. We start with an energy boosting breakfast that includes an option to make your own vegan milks, an apple muesli with almonds and a blueberry beat and mandarin smoothie. For a touch of healthy sweetness we'll be making a whole-wheat blueberry carrot cake and a dark chocolate mousse. We'll be preparing an array of colorful winter roots and vegetables for simple roasting alongside bowls of parsnip mash and apple sauce. For a light supper we'll be making delicate rice paper wraps with avocado, purple slaw, lentil and sweet potato, hash and Chermoula. We'll be making warming vegan bowls with dishes of comforting cauliflower gratin, buckwheat, spiced pumpkin and wilted greens. And of course, we'll be walking you through every step of the way, including tips on the practicalities of organizing your retreat and advice on what to make in advance for the recipes in this class. We hope you can join us. 2. Preparing for your Retreat: Planning your retreat. Here we are looking at the practicalities of organizing your retreat. If you just want to make some of the dishes, skip this section and move ahead to the individual recipes. Setting aside a day for your retreat will need a little planning. Many of the dishes can be fully prepared ahead of time so that on the day you are not cooking for hours and hours. If you have family, let them know in advance about the space you need. If they can, ask them to fend for themselves or prepare some easy one pot dishes. If you would like to include them in the vegan menu, the recipes are set up for an average of four people. There is plenty of food if you make everything and all the dishes would be good for the following day or two. If you are on your own, cut down on the quantities accordingly. The meal plan is designed as a healthy detox diet, free of added sugars, ultimately cleansing and low in calories with a menu full of warmth for the cooler months of the year. The recipes, however, are good at anytime and you could substitute seasonal varieties. The dishes include those that contain starchy vegetables such as squashes and sweet potatoes. These are filling and will satisfy hunger. They also contain gluten-free grains, such as buckwheat, and legumes, such as lentils and chickpeas that add important fiber and density to the meal. Together with plenty of vegetables, these provide a balanced intake of protein, minerals, and vitamins to help build a healthy body. Eating fruit and raw probiotic foods such as the slaw and alkaline forming foods such as plenty of greens, which are vitamin and enzyme rich, are essential for a healthy system. Eating foods in a good order can help to boost the metabolism aiding the cleansing process for optimal digestion. Tips for successful retreat. First thing in the morning, hydrate, drink warm water and lemon. Drink the smoothie before eating the apple muesli. Eat a piece of fruit between meals or before a meal, not at the end. Eat smaller portions and eat slowly. For other sweet cravings, eat a small amount of dried fruit, naturally preserved, such as apricots or a few fresh dates and use the least processed of vegan syrups such as maple. Buy organic if possible. If you are gluten-free, Be sure to buy whole oats that have been packaged in a gluten-free environment and replace the whole-wheat flour in the blueberry carrot cake with a gluten free flour blend. Avoid caffeine and alcohol during your retreat and keep hydrated during the day, drinking liquids such as herbal infusions. Eat supper three to four hours before going to bed. Eating vegan can be an adjustment over time, slowly cutting out foods that do little for your body and replacing them with energizing and nourishing ones. We have listed the recipes into those that can be prepared up to two days in advance, those to prepare the day before, and those to make on the day of your retreat. This is important so that you can enjoy and fully benefit from the time you have set aside. These are the dishes that we will be making. You can make everything or choose one of the main lunchtime dishes: the oven baked roots and vegetables with parsnip mash and apple sauce or the vegan bowl complete. How to make your own vegan milks at home. Blueberry, beat and mandarin smoothie. Apple muesli with almonds. A vegan bowl consisting of cauliflower gratin, with chickpeas puree, buckwheat with apricot and walnuts, spiced roasted pumpkin and wilted greens. Oven roasted roots and vegetables with parsnip mash and apple sauce. Fresh spring wraps with avocado, red cabbage and pineapple slaw, split orange lentil and sweet potato hash and Chermoula. Whole-wheat, blueberry and carrot cake and a dark chocolate mousse. Alongside nurturing your body with cleansing food and some therapeutic cooking during your retreat, you will also need to balance the day with relaxation, some gentle exercise, spa time and quiet seclusion. Here are some suggestions for your day plan. To start with apart from taking this course, switch everything off completely. Set aside your mobile and all devices, you are offline all day. Wake up, hydrate with warm water and lemon. For breakfast make and drink the smoothie, make and eat the apple muesli, add additional seeds such as sunflower and pumpkin. Activity: Take a hot shower to warm up the muscles and joints, then do some gentle exercises and stretching. Cooking session: Make the split orange lentil and sweet potato hash. Make the spiced roasted pumpkin and/or roast the roots and vegetables. Relaxation: Some quiet time, sitting in complete silence. At first use a candle to focus, use nature sounds to aid meditation if your surroundings are noisy. Breathe deeply to help empty your mind. Close your eyes. For lunch: Warm up the apple puree and parsnip mash, eat with roasted roots and vegetables. And/or wilt the greens, put the cauliflower gratin under the grill, warm through the buckwheat with apricots and walnuts and combine with the spiced roasted pumpkin in your vegan bowl. Activity: Do some gentle yoga or Pilates. If you prefer, go for a walk in nature. if you can, alone. Cooking session: Prepare the fresh spring wraps for supper. These will need a little practice. Set up a supper tray. Spa session: Run a hot bath filled with natural spa salts. use tea lights to set the mood, use a natural scrub and post bath moisturizer. Drink some herbal tea and a small piece of the blueberry and carrot cake before the session. For supper: Eat the prepared food and a small portion of the chocolate mousse. Relaxation: Being thankful in complete silence for your day. At first, use a candle to focus. Use nature sounds to aid meditation if your surroundings are noisy. Breathe deeply to help empty your mind. Continued to relax for around three hours before bed. You will find the recipes, these printable plans and an ingredients list in the project resources. Enjoy your retreat. 3. Homemade Vegan Milks : Vegan milks. Making vegan milks at home is far better than buying pre-made which often have additives and filler. Here we show you how to make a variety of different milks from simple healthy ingredients. We have a 100 grams or 3.5 ounces of whole oats, 100 grams or 3.5 ounces of raw whole almonds, 100 grams or 3.5 ounces of coconut. Here we have the dried flaked coconut and desiccated, which is finely shredded. We're going to use the finely shredded one. We also have 100 grams or 3.5 ounces of cooked sweet potato and 100 grams or 3.5 ounces of cooked white beans. To make any milk you will also need freshly boiled hot water and a liquidizer. To strain the milk, you will need a sieve, here we have a conical one. You will also need some fine muslin and a container jar similar to this with a spout for pouring. The reason we have this small dish in here is to insert when we make fresh almond cheese as we need to lift it off the bottom whilst it sets - more about that later. We're going to start with the beans. Put the cooked beans into the liquidizer with 180 ml or 6 fluid ounces of hot water. Blend until smooth. Put the sieve over the container jug, pour in the bean milk - strain and you are done. As you can see, this makes a rich, thick creamy milk. Sweet potato. Put the sweet potato into the liquidizer with 180 ml or 6 fluid ounces of hot water, blend until smooth. Put the sieve over the container jug. Pour in the potato milk - strain and you're done. As you can see, this makes another rich, thick and slightly sweet and creamy milk. Oat milk. Put the oats into the liquidizer with 750 ml, 25 fluid ounces of hot water and blend to as smooth as you can. This will take a few minutes and it will need straining. Put the muslin over the container jug. Pour over the oat milk and strain. Draw in the sides of the cloth, twist and squeeze out the liquid until you just have sludge left in the cloth. This makes a neutral medium-thick milk with a light oaty flavor. Coconut milk. Put the coconut into the liquidizer with 500 ml or 17 fluid ounces of hot water and blend to as smooth as you can get it. This, again will take a few minutes and it will need straining. Put the muslin over the container jug, pour in the coconut milk and strain. Draw up the sides of the cloth, twist and squeeze out the liquid until you just have sludge left in the cloth. This produces a white, lightly creamy milk. If left to stand, the milk will separate into a creamy top layer and a watery bottom layer. Just like you would find in a tin or carton. Simply stir or whisk back together. If you need coconut cream, it can be skimmed off the top. Almond milk. The almonds need to be soaked for at least 24 hours prior to blending. These ones have been soaking for 48 hours. Put the soaked almonds into the liquidizer with 750 ml or 25 fluid ounces of hot water and blend to as smooth as you can get it. This will take a few minutes and it will need straining. Put the muslin over the container jug, pour in the almond milk and strain. Draw up the sides of the cloth, twist and squeeze out the liquid until you just have sludge left in the cloth. This makes another neutral, medium-thick milk with a light almond flavor. So we have bean, sweet potato, oat, coconut and almond milks. We have coconut fiber left and almond fiber. Both can be used in the breakfast bowl or in cooking such as cake making. To these milks, you can add raw cocoa, which is particularly good with the almond or oat milk to make hot chocolate. And you can add vanilla to the bean milk or coconut milk to make a custard. You can store and bottle these milks. The almond and oat milks will last in the fridge for around three days. The bean and sweet potato milks are best consumed within 24 hours, and the coconut milk within 48 hours. 4. Blueberry, Beet and Mandarin Smoothie: Blueberry, beat and mandarin breakfast smoothie. A powerhouse breakfast boost with this vitamin packed smoothie loaded in anti-oxidants. Drink on its own at least 20 minutes before consuming more breakfast. You will need 130 grams or 4.5 ounces of precooked fresh beet roots. 130 grams or 4.5 ounces of fresh blueberries, 200 grams or 7 ounces of mandarin orange, 250 ml or 8.5 fluid ounces of coconut milk, homemade if possible. juice the mandarin, cut the beet roots into rough chunks and pop into the liquidizer. Add the blueberries, add to the mandarin juice and the coconut milk. Liquidize until smooth. Pour into glasses and serve immediately. 5. Apple Muesli with Almonds: Apple muesli with almonds and nutritious fiber and protein packed muesli. To start the day, you will need 100 grams or 3.5 ounces of raw whole, 50 grams or 1.8 ounces coulomb, and this roughly crushed to medium-sized apples, and 200 mill, seven fluid ounces of almond milk. Homemade if possible. Cut the core out of the apple. No need to peel. Medium, Great, straight into your mixing bowl. At the nuts and the outs. At the almond milk and mix well, serve immediately. For breakfast. You could add some vg and yoga to this and some seeds if you wish. 6. Parsnip Mash: Parsnip mash. A simple warming dish that perfectly complements the oven roasted vegetables. You can make this ahead of time and warm through just before serving. You will need 340 grams or 12 ounces of parsnips, 250 grams or 9 ounces of potatoes, fresh herbs such as sage and oregano, freshly ground black pepper, and a small amount of almond milk. Peel the parsnips. Peel the potatoes. Cut into evenly sized chunks. Add to a pan of simmering water, cover and cook until soft around 15 minutes. Meanwhile, finely chop or slice the herbs. When the potatoes and parsnips are soft, drain and mash with a masher. Season well with black pepper Add the fresh herbs. And a little almond milk to improve the consistency if required. Serve hot with the winter roasted vegetables and apple sauce. 7. Apple Sauce: Apple sauce, a lightly sweet and fragrant puree to accompany the oven roasted vegetables. You can make this ahead of time and warm through just before serving. You will need 500 grams or 18 ounces of apples. 170 grams, 6 ounces of sweet, mild Spanish onion 2 cloves of garlic, a generous pinch of ground clove spice, and freshly ground black pepper. Peel the apples, remove the core and cut into small chunks. Peel the onion and dice Peel the garlic, and finally chop. Put the apple, onion and garlic into a medium sized pan with about 500 ml or 17 fluid ounces of water. Cover and bring to the boil, Turn down the heat and simmer for around 20 minutes until soft. Use the slotted spoon to put the cooked apple, onion and garlic into a liquidizer. Keep the remaining water in the pan in case it is needed to adjust the consistency of the puree. We are looking for a smooth, thick, puree not a runny sauce. Blend until smooth. Add a pinch of ground cloves, season lightly with pepper and blend again. Taste and adjust seasoning as required. Here we have the consistency perfect, so we do not need to add any further liquid. Serve hot with the roasted winter vegetables and parsnip mash. 8. Oven Roasted Roots and Vegetables: Oven roasted roots and vegetables. A colorful warming dish of winter roots and vegetables, gently roasted to bring out their sweetness and richness of flavor. You will need 200 grams or 7 ounces of swede. 200 grams or 7 ounces, red onion, 100 grams or 3.5 ounces of turnip, 250 grams or 9 ounces of carrots, 1 head of purple radicchio (endive), 100 grams or 3.5 ounces of radishes, 250 grams or 9 ounces of beet roots, 150 grams or 5.5 ounces of squash or pumpkin. 1 head of garlic, around 10 cloves, 200 grams or 7 ounces of Brussel sprouts. Fresh herbs such as rosemary, 1 sprig of bay leaves, extra virgin olive oil, 1 tablespoon of dried oregano and freshly ground black pepper. These quantities do not need to be too precise, so we have rounded up the conversions. Preheat the oven to 240 degrees Celsius, 460 degrees Fahrenheit. Double line the oven tray with a generous layer of kitchen foil and baking parchment. Peel the carrots and slice in half lengthways. Peel the beet roots and cut into 8 segments. Peel the turnips and cut into eight long sections. Trim the outer edges of the swede and cut into small chunks. trim the Brussel sprouts at the base, remove the outer leaves. Trim the onion and slice into segments. Carefully cut the pumpkin into large slices. If your radishes are large cut them in half. If small, leave whole. Trim the base of the radicchio and separate the leaves. Trim the base of each garlic clove, but leave the skin on. Drizzle the base of your prepared oven tray with olive oil. Here we have a generous layer of kitchen foil and a large piece of parchment on top. Start to arrange the vegetables. No particular order except to leave the radicchio to last. Add the bay leaves, add the oregano and season with pepper. Drizzle with a little more olive oil and scatter the rosemary leaves. Scrunch up the sides of the parcel and use another piece of kitchen foil to make a loose fitting lid. Bake in a hot oven, middle shelf for 35 minutes. Serve hot with the parsnip mash and apple sauce. Garnish with rocket leaves and herbs from the garden if you have them. These vegetables are also good served cold dressed with a little vinaigrette. They will keep refrigerated for a day or so. 9. Buckwheat with Apricots and Walnuts: Buckwheat with apricots and walnuts. Buckwheat is a gluten-free grain that is high in protein and fiber. It also provides a high source of amino acids, vitamins, minerals, and antioxidants. This is a tasty textured dish that complements the other flavors and textures of the vegan bowl. You will need 120 grams or 4.3 ounces of buckwheat. 2 tablespoons of fresh finely chopped parsley, 70 grams, 2.5 ounces of dried apricots, 70 grams, 2.5 ounces of walnuts, 70 grams, 2.5 ounces of sweet mild Spanish onion, 1 tablespoon of extra virgin olive oil, sea salt flakes and ground black pepper. Put the buckwheat in a pan of water (around 400 ml or 1.5 cups), cover and bring to the boil. Lower the heat and simmer for about 10 minutes until soft but not mushy. When done, drain and set aside to cool a little. Finely chop the onion. Finely chop the apricots. Finely chop the walnuts, combine in a large bowl and add the chopped parsley. Add the drained cooked buckwheat Add the extra virgin olive oil and season well with salt flakes and pepper. 10. Spiced Roasted Pumpkin: Spiced roasted pumpkin, full of color, flavor and all good things. This dish accompanies the creamy cauliflower, the textured buckwheat, and the wilted greens perfectly. You will need 500 grams or 18 ounces of pumpkin cut into even chunks around 2.5 centimeters or 1 inch thick. Half a lemon, extra virgin olive oil, 3 teaspoons of cumin seeds, 1 tablespoon of pimenton or paprika, and freshly ground black pepper. Preheat the oven to 240 degrees Celsius, 460 degrees Fahrenheit. Put the pumpkin pieces into a large bow, add the pimenton, add the cumin seeds and season well, squeeze over the lemon juice. Drizzle with a little olive oil. Lightly toss. Make a double-lined parcel on the oven tray using a layer of kitchen foil and a layer of parchment. Tip in the marinated pumpkin, scrunch up the sides and use another piece of kitchen foil to make a loose fitting lid. Bake in a hot oven, middle shelf for about 30 minutes until tender. Serve warm with the other vegetable dishes in the vegan bowl. 11. Cauliflower Gratin with Chickpea Puree: Cauliflower gratin with chickpea puree. A comforting creamy gratin that is full of health. You will need 400 grams or 14 ounces of cauliflower florets, evenly sized, 200 grams or 7 ounces of precooked chickpeas, 500 ml or 17 fluid ounces of almond milk, homemade if possible, 100 grams or 3.5 ounces of onion, 3 bay leaves and freshly ground black pepper. You will also need a small oven-proof dish. Peel the onion and medium dice. Warm the almond milk in a large pan, Add the onion and the bay leaves add the florets and bring to the boil. Cover, turn down the heat and simmer gently for around 5 to 7 minutes. They want to be just cooked, not soft and mushy. To test, insert a knife into a stalky part, it should go through but still be firm and the florettes should retain their shape. Remove from the heat and strain the cauliflower into your oven proof dish using a slotted spoon. Leave the onions and the milk in the pan, but remove the bay leaves. Transfer the hot milk and onions to the liquidizer. Carefully blend the milk, (hold on tight to the lid with a cloth). Add some of the cooked chickpeas and blend again. Continue to add the chickpeas, bending a little at a time until you have a consistency that resembles a thick double cream. We've used the full quantity of chickpeas here, pour over the cooked cauliflower and season with black pepper. To serve. Heat the grill on high, place the dish under and cook until golden brown. Serve with the other vegetable dishes in the vegan bowl. 12. Wilted Greens: Wilted greens. Mineral rich, vitamin rich, and fiber rich, not much can surpass greens when wilted briefly in the pan in a little fruity extra virgin olive oil and a sprinkling of sea salt flakes. You will need a generous handful of mixed winter greens, such as kale, collards, chard, mustard greens, young red cabbage and Italian black greens. Extra virgin olive oil. Sea salt flakes. Clean the greens, trim and remove any extra thick stalks and cut if need be into even pieces. Heat a little olive oil in a pan on medium, heat. Pop in the greens, stir and cover immediately. More or less, depending on the thickness of your greens, cook for 1 minute. Turn off the heat and leave to stand for 5 minutes. If they are particularly thick, cook a little longer. Serve with the other dishes in the vegan bowl. 13. Vegan Bowl Complete : Vegan bowl complete. You will need a good sized bowl and some herbs or edible flowers to garnish if you have some. Construct the vegan bowl, adding a portion of each of the dishes to the bowl. We have spiced roasted pumpkin, buckwheat with apricots and walnuts, cauliflower gratin with chickpea puree and the wilted greens. Bon Appetit. 14. Red Cabbage and Pineapple Slaw: Red cabbage and pineapple slaw. A raw, probiotic, enzyme rich slaw that aids digestion, helps restore pH levels and increases immunity. Its flavor and texture complement the smoothie creaminess of the avocado, the tangy Chermoula and the earthy orange lentils when combined for the wraps. You will need 200 grams or 7 ounces of red cabbage leaves, no big stalks. 85 grams or 3 ounces of sweet, mild Spanish onion, 200 grams or 7 ounces of apple, 200 grams or 7 ounces of prepared pineapple, which is ripe and sweet with no skin or core. 4 tablespoons of apple cider vinegar, 60 grams or 2 ounces of fresh ginger root, and 1 tablespoon of caraway seeds. Peel the apple, remove the core and medium grate, put into a large bowl and pour over the vinegar. Peel the ginger and finely grate. Add to the Apple. Add the caraway seeds. Very finely slice the onion and add to the mix. Cut the pineapple lengthways into thin slices, then finely slice. Add to the apple and onion, mix and mulch a little with your hands. If you don't have a mandolin to very finely slice the cabbage, separate the leaves, remove any thick, stalky bits and tightly roll up like a thick cigar each leaf and finely slice. This slaw works at its optimum when all three main ingredients are prepared just so. And don't worry if when rolling the leaves splits a little. Only use mild onion. And the pineapple must be very sweet and ripe. If you don't have caraway seeds, anise or fennel would do. Add to the bowl and mix very well with all the other ingredients. Pack tightly into an airtight jar. You can eat this cabbage immediately, but it is also perfect to prepare in advance and actually improves with age. Refrigerated, this will last weeks. 15. Split Orange Lentil and Sweet Potato Hash : Split orange lentil and sweet potato hash. A slightly sweet and earthy combination full of fiber and nutrients. You will need 150 grams or 5.3 ounces of orange lentils, 200 grams or 7 ounces of sweet potato, sometimes called yam. 80 grams or 2.8 ounces of mild sweet Spanish onion, 1 tablespoon of parsley, finely chopped. 1 tablespoon dried oregano, half a lemon. 2 tablespoons of extra virgin olive oil. Sea salt flakes and freshly ground pepper. Preheat the oven to 240 degrees Celsius, 460 degrees Fahrenheit. Prick the sweet potato in a few places and bake in a hot oven for about 30 minutes until soft. If your potato is thick, then it will take longer. Test with a skewer or knife. it should easily go through when cooked. Cook the lentils in a generous quantity of simmering water for around 10 minutes. When done, drain and set aside. Very finely dice the onion and set aside in a bowl. Squeeze the lemon. When the potato is cooked, trim the ends, slice down the middle, and remove the flesh with your hands or scoop out with a spoon. Set aside in a bowl and mash lightly with the back of a spoon. Add the parsley. In a large bowl, combine the drained, cook lentils with most of the onion, lemon juice and olive oil. Add the dried oregano. Add the sweet potato paste. Work the mixture together to form a hash. Season a little and and taste. Adjust the balance accordingly by adding a little more onion, lemon and olive oil to the mix. Serve with the other accompaniments for using in the fresh spring rolls. 16. Chermoula Salsa from North Africa: Chermoula, a tangy, herby and earthy salsa from North Africa. You will need 1 tablespoon of pimenton or paprika, 3 tablespoons of fresh cilantro, finely chopped 3 tablespoons fresh parsley finely chopped, 25 grams or 1 ounce of fresh ginger root, half a lemon, 1 teaspoon of cumin seeds, 1 chili, we have a bird's-eye chili here, which is very hot, add some extra virgin olive oil. Peel the ginger and finely grate. Set aside in a small bowl. Trim the chili, cut open length ways and scrape out the seeds. Set these aside for later when you can add them back into the salsa if you like it extra hot. Finely chop the chili and add to the ginger. Squeeze the lemon, combine with the ginger and chili. Add the chopped cilantro and parsley and mix well. Add the pimenton and the cumin seeds and enough olive oil to combine to a loose paste, around 1 to 2 tablespoons. Taste, add the chili seeds to your liking and serve. This makes a small quantity of salsa but should you like it enough you can make at least triple the amount and jar it. Refrigerated it will last a couple of weeks. 17. Fresh Spring Roll Wraps Complete: Fresh spring rolls with orange lentil and sweet potato hash, red cabbage slaw with pineapple, avocado and Chermoula salsa. These rolls are made with rice paper wrappers often used in Asian cooking. They are briefly soaked in water, dabbed dry, and filled. At first they can feel rather difficult to work with but persevere and after making a sample you'll soon get the hang of it. Use light fingers but a firm hand. The wrappers are simply thin layers of rice starch that have been dried so when bought they are hard and brittle. Soak each wrapper in a large shallow container of warm water for around 10 seconds until they're soft and flexible, then remove and place on a sheet of kitchen paper. Blot the other side dry with more kitchen paper. Remove the paper and layout on a clean work surface as smooth as possible. In the middle of the wrap, spoon a small quantity of the orange lentil hash in a line, then spoon a small amount of the cabbage slaw alongside. Spoon a little Chermoula on top and finish with a few slices of avocado. Draw up the sides one at a time and fold over the filling. Fold up the front edge and roll over the filling, then continue to roll quite tightly to complete the wrap. The rice paper is clingy and sticks together well. Repeat the process to fill more wraps. You can't undo these once you've constructed them, so don't worry if you get through one or two as trials. These can be served cold but are also particularly good warmed gently in the microwave. Do not overheat. 18. Blueberry and Carrot Whole-wheat Cake : Blueberry and carrot whole wheat cake. This moist cake is rich in vitamins and fiber and perfect to have with a cup of herbal tea. It lasts well, so it is one of the dishes in this class that you can make a day or two ahead of time, which will enable you to balance your relaxation during your retreat. You will need 260 grams or 9 ounces of whole wheat brown flour, 115 grams, 4 ounces of raw cane sugar, 400 grams or 14 ounces of carrots, 200 grams of 7 ounces of fresh blueberries, 150 ml or 5 fluid ounces of fresh orange juice, 125 ml or 4.2 fluid ounces of extra virgin olive oil, 1 teaspoon of ground cinnamon, 1 teaspoon of baking powder, 1 tablespoon of apple cider vinegar. You will also need a 20 centimeter 8-inch cake tin. Pre heat the oven to 180 degrees Celsius or 360 degrees Fahrenheit. Line the cake tin base with parchment and lightly oil the sides. Peel and finely grate the carrots. In a large bowl combine the flour, baking powder, cinnamon and sugar. Mix the vinegar and the oil. Add the carrots, vinegar and oil to the flour mix and stir in a little. Add the orange juice and mix thoroughly to form a medium soft dough. Stir in the blueberries and turn out into the prepared cake tin. Smooth down the surface. Bake in a hot oven, middle shelf for 60 minutes. After 60 minutes, turn off the oven, but leave the cake in until cool, which will be around another 60 minutes. Serve in slices or wedges. You could use coconut oil instead of olive oil, and you can substitute the whole-wheat flour for gluten free flour. 19. Dark Chocolate Mousse: Dark chocolate mousse. Cocoa is rich in antioxidants. Avocados are rich in minerals and mono unsaturated fatty acids and sweet potato is a vitamin rich source of fiber and carbohydrates. We use sweet potato to add body and a creamy texture. And depending on your taste, you may want to add a little extra sweetness. Try to keep it minimal around 3 tablespoons of a vegan syrup should be sufficient. Make your own coconut milk if you can. You will need 200 ml or 6.8 fluid ounces of coconut milk. 100 grams or 3.5 ounces of ripe avocado, 185 grams or 6.5 ounces of prebaked sweet potato. We've cooked this for around 30 minutes in a hot oven and it is soft right through. 60 grams or 2 ounces of organic vegan 70% dark chocolate 1 to 2 tablespoons of organic cocoa powder, 100% cocoa. You will also need some small glasses and spoons for serving liqueur glasses are a good size, set on a tray ready to put into the fridge. Heat the coconut milk gently in a pan, break up the chocolate and add to the milk, continue to warm until melted. Mix thoroughly, remove from the heat and leave to cool a little. Cut the sweet potato in half and scoop out the flesh with a spoon. Sets aside in a bowl. We don't need the skin for this recipe but it is delicious and very good for you - so you can eat it. Cut the avocado in half, scoop out the flesh, add to the sweet potato and mash together. Roughly combine the rest of the ingredients then put into a food processor and blend until smooth. Taste. If you can live with this unsweetened version then okay. But if you need a little sweetener add the syrup now and blend again, keep blending until very smooth. While still warm, spoon the mousse into the glasses, set aside in the refrigerator to set. If you are making this mouse ahead of time, once set, cover your mousse with cling film and keep cool. 20. Outro: That's the end of our session today. We hope you have enjoyed this class and have been inspired as much as we have by the tastes and textures of nature's colorful palate. If you are interested in more retreats and vegan cooking, follow us on Instagram and head over to our website. Feel free to ask any questions and thanks very much for watching. We have more classes coming along soon and we hope to see you then.