Nourishing Cooking: How To Cook Quick & Easy Healthy Lunches Under 30min | Amelie Prot | Skillshare

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Nourishing Cooking: How To Cook Quick & Easy Healthy Lunches Under 30min

teacher avatar Amelie Prot, Health & Culinary Nutrition Coach

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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

5 Lessons (29m)
    • 1. Introduction

      2:18
    • 2. What Do You Need For Today's Cooking Class

      1:37
    • 3. First Recipe - Roasted Peppers With Quinoa (Mediterranean Style)

      9:31
    • 4. Second Recipe - Pumpkin, Carrot Coconut Soup With Coriander

      15:09
    • 5. Thank you!

      0:52
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About This Class

Are you bored of always eating the same lunch? Don’t know what to have for lunch, or too busy to make your own lunch? At mid-afternoon, are you craving something sweet or a coffee fix? If you answered yes to any of these questions or just want to explore new lunch recipes or cooking tips, this Cooking Class is for you!

 

Lunchtime is the meal of the day that suffers the most from our busy schedules. Some skip it entirely and don’t take a break, some hoover up something quickly in front of the screen, and some have a tiny lunch that leads to cravings in the afternoon... (Sound familiar!?) Lunch becomes a meal we fear or depresses us whether working from home or on the go. But what you eat at lunchtime powerfully influences how you feel, behave, react during the rest of your day!


This workshop teaches you how to make a lunch meal as a physical & mental energy booster for the rest of your day. You will feel focused and energised without the mid-afternoon cravings.

 

In this class you will learn:

- How to cook healthy lunches <30min, that are going to boost your energy for the rest of the day

- What a nourishing lunch looks like: the key components of a healthy & satisfying plate

- How to cook a plant-powered gluten-free recipe

- Tips on meal prep so lunch can be made in only 5mins

- Tips on pantry essentials

 

This class welcomes everyone: there is something for all eaters – anyone who wants to feel good & energised (but feels like they don’t have the time!). Little to no cooking experience is required for this class. Come on, let’s cook together a delicious lunch that is going to lift your mood and boost your energy!

Meet Your Teacher

Teacher Profile Image

Amelie Prot

Health & Culinary Nutrition Coach

Teacher

Hey there! I’m Amelie, a Health & Culinary Nutrition Coach who’s passionate about helping people to be healthy and feel full of energy mentally, physically & emotionally. I believe that being healthy doesn’t have to be complicated, frustrating, boring, restrictive. One place to start is in your kitchen, so you can feel more energised and confident from within.

 

I’m here to give you tips on how to cook nourishing plant-powered recipes that are healthy, quick & easy and most importantly delicious!

 

Let’s get started on this journey together! Welcome to Amelie Wellness Kitchen!

Amelie

 

Let's Stay Connected!

https://ameliewellness.com/

 


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Transcripts

1. Introduction: Hi, my name is Emily Hall. I'm the founder of Amazon lameness. I've always been passionate about food and cooking and everything started back home in the kitchen of my grandma and my mother. Up to when I was a student cooking for friends. And up to now with you during those beautiful cooking class. After 16 years working in the corporate world, I decided to leave my passion for nutrition and wellness and become a health and wellness coach as a health and wellness code, my mission is to help people to become healthy mentally and physically. And how you do that. It starts, you know, in the kitchen because home cooking can really nourish yourself, nourish your body, nourish your brand, given a lot of energy. So I'm here to encourage you to be in your kitchen and cooking healthy and delicious meal. And I know sometimes it's not easy because life come in now way and it can be really, really stressful. And then what we do know, we tell you not to grab something quick at the supermarket even if we have the best intention at the beginning of the day. So today, I would like us to focus on one of the mill that I'm very passionate about, which is lunches because I remember when I was working, lunches was a tough one. Sometime I didn't even have taken time, you know, fallen shows and that was grabbing something quick. And then I started, you know, putting in place and also more healthy and recipes and lunches. And that really, really helpful term of my energy and my focus for the day. It's an opportunity for you to reset, nourish yourself with a very delicious, healthy male dies can be or not to help you to boost your energy level for the rest of the day. That's why today I'm going to share some of my favorite recipe for lunches and I'm going to share some of the tips and tricks for, you know, to prep those meal so there is no stress around it. The meals I'm going to teach you today is going to take only between 20 and 30 minutes. This class is for everybody. I welcome everybody in the kitchen. So it's for professional, for students, for family, for mommy. Anybody can make those recipe. They are easy, quick, healthy, and super yummy. 2. What Do You Need For Today's Cooking Class: Before we start, I'm going to show you a wedge percent. So you're going to be needed to do this coronary class. So what we're going to need it, a Pan, quite a medium-size span. We are going to also needed a scale. We're going to need a couple of bowls and wooden spoon. Also a sharp knife, baking tray, and also a chopping board. And then we're going to be needed. You know, I'm a food processor and you see I've got two type of possessor. And you can also use an open me some of you maybe nutri bullet, anything that can blitz that we're going to be making. We are going to be making roasted recopy with Kino, cherry tomatoes and black olives. And then the second recipe that we're going to do together is going to be a wonderful pumpkin carrot, coconut soup with, finished with coriander. I would love to cook along with me. And so please feel free not to introduce yourself in the comments and also share with me, you know, what is your main struggle in the kitchen? What you feel a little bit overwhelmed most of feel stuck because I would love to help you in the future for other recipes. And then forgetting to take a picture of the recipe that you made. And yes, and I would love to celebrate. You know, you're cooking. So let's kicks out. Before we start cooking, we're going to preheat the oven. So ten was seven or 220 degrees or Ford, and 25 far nights. 3. First Recipe - Roasted Peppers With Quinoa (Mediterranean Style) : So the first thing that we're going to be doing is cutting peppers. So you take your papers and we then take them in like this. And then we're going to discard the seeds that they have. Let me go and I'm going to remove the extra set. You can just tap the pepper and removing other see that they've got inside. It's quite nice, you know, to have a little bot to put all the little rubbish that you have enough from the cooking it keep your surface quite organized. So what I like about, you know, the peppers as a, as a vegetable is they are a very powerful antioxidant and they're full of iron as well. The foot, you see vitamin C and having them, you know, row but also cooking like that, you know, roasted is such an easy ingredients to have in your, in your fridge. And it can be, you know, for me I always recommend to my client to have that on their shopping lists and probably every week because you can, it's so versatile. The pepper is also full of wonderful minerals like magnesium, but also a great source of baby timing 6. So definitely good guys in there to have around in our fridge. So now we're going to move on to our cherry tomatoes. So we are going to be needed, you know, to cut them in half like this. We have chopped our cherry tomatoes. So now we're going to look after our garlic, which is in French cooking. One is probably the number one ingredient. Eyeball. We use garlic all the time. I didn't even when I'm not using it, then my boyfriend is telling me in our yoga it gets something wrong with you. So definitely in this recipe, we're going to add some garlic. So what we do is you take, you know, your garlic clove and in order to, you know, to pill in the pill it easily. I do. You just take your knife horizontally on the top of your garlic clove and just, you know, with your fifth, you just like give you a quick smashed and then look, it's wonderful. Straightaway. You know, the, the peel off the garlic is slipping away. So it's super, super easy to do that. And then I get another one. So I will say about, you know, to garlic to trigger the clove. It depends if it's a big one. You can see mine are caught chunky. I use a garlic pill and a pillar is really, really easy. And again, you know, quite a lot of time. So epigenomic garlic in my paella. And we are going to start putting some of that garlic inside the peppers. So Erica, little bit of garlic. So I would say probably about a quarter of a teaspoon. And then we move on to the next step. Then we go around. The rest of our peppers. Give such a great flavor against some very nice punchy flavors. And I really like having law kicks. And so that's probably enough. And other ingredients that I love is olives and I like all of them and from different regions. So the one I'm using Greek, a black olives. And they have some sort of helps as well with them. And they really, really, really delicious. So what we're going to be doing is chopped them roughly. We don't need, you know, to be no precise with this. And now I'm going to add a little bit of those black olives inside my paper. So I would say probably half of a teaspoon. And if you really love olives, you can put much more obviously. Okay, so now we're going to move to the center of where we're going to add a little bit of hubs. So what do I use? I use, you know, some joy time that's coming from my father's father's garden. I love time. So you can find time, you know, fresh in a supermarket, but you can also find it dry. And you can also use also oregano, any, any little bit of a hubs like military in hertz, that will give you some lovely flavor. So I'm adding little bit of time on inside another pepper. So a really a pinch just to bring some lovely flavors, automatic flavors. Then we're going to add our keynote. So the keynote, I'm not, we keep it dry. We're not cook it before because the kilowatt is going to be cooking with the juice of our cherry tomatoes. So what we need is really just the one teaspoon in each of our petal. Now we're going to add our cherry tomatoes. So with a cherry tomatoes, so you put thing, try to pack them because the cherry tomatoes are going to give a really nice juice, juicy. Just to our peppers. So I try not to pack them a lot. And that is going to help you not to cook our quinoa. So you see this recipe, can, you can really adapt it as well. So one of the things that if, for example you like anchovies, you could add, you know, some anchovies. So maybe with less black olives because otherwise could be really, really salty, but that could be one option as well. You can also put some pesto inside. So you can really have so many variation. This is what I love, but your base is your paper. So now we're going to adjust the seasoning. I love, you know, some lovely ground black pepper. So I'm just putting that black pepper on top of my peppers. And I'm going to add a little bit of salt. So I Love, You know, you use this salt, which is a sea salt coming from Noguchi from France. Where, when there for the summer and it was so lovely. So I brought back a big packet of sea salt. So little bit, we don't want to be too salty. And I guess we've got our black olives already, but just to get a little bit of a many flavors. And then we're going to add a teaspoon of olive oil tag or half a teaspoon. Just like lovely on a top of our gorgeous peppers. Look at that. I've really loved the colors. And voila, we have drawn our peppers. So now we're going to put them in the oven and we are going to keep them for about 15 minutes. So we've got our oven about 220 degrees. So we want them to be nicely velocity. We want to have as beautiful colors. So you want to have the cherry tomatoes to be lobbied busted. So we check it, it, you know, Bobby about after ten minutes and let's see how they are doing. So let's put that in the oven. Yeah, I will suggest, you know, to put that in the middle of your oven. And one, Let's wait for the next 15 minutes. Should be ready now. So let's have a look. Wonderful. This is wonderful red pepper all nicely roasted. So now we're going to play them with the salad and the almost what Alex, you know to add to the dishes is aromatic herbs. So today we're going to use some parsley. I love parsley, give a lovely aromatic taste and it gives us vibrant green color. In contrast with all these beautiful orange and red colors, What am I doing with the parsley is to make a little bouquet. So you seem to create this. So it's easier to chop the parsley. This is one thing that my mom told me. And if we go, I've got a lovely little advocate of a pathway. And now i'm, I'm really going to keep very, very tight. Try not to put my feet, try to keep my fingers safe, and I'm just going to chop. And as I'm moving my knife, I'm moving my fingers are wet. So the first thing that we're going to have is our almost to take maybe about one teaspoon, about three to teaspoon. And we're just going to do a little bit of a spread of our almost on the side of our plates. And then I'm going to take one of the pepper. And I'm just going to play nicely like this. We can put another one as well if we want, maybe like that. And then I really like also paprika. So smoked paprika If you have at home to add little bit of smoke Africa on you. To give a little bit of it into flavor. I'm going to add a little bit of pepper. And then I've got here, you know, some lovely mix of green leaves. So I'm going to watch a crass, a good rocket and little bit of a spinach. So we can just have little bit of some on the side. And, and I'm just going to introduce a little bit of olive oil, virgin olive oil. Here you've got your red pepper, roasted red pepper with quinoa and cherry tomatoes with a little bit of who moves and agreements. When FAT guys, I hope you enjoyed it. 4. Second Recipe - Pumpkin, Carrot Coconut Soup With Coriander: The second recipe that I've chosen is a soup because I found that super very easy to make and also very convenient way in a rush and we don't know what to eat. And instead of going enough takeout, we have our soup and that can be kept, you know, if you do a big batch in the freezer and habits at anytime. The recipe for today is on our theme of colors as an antioxidant. So I've chosen the pumpkin and the carrots. So we see pumpkin, a startup, September is the season. So you have, you know, so many different type and I love them. You can have them in a soup. You can roast them and have them in a salad. So many, you know, different way and delicious recipes for me. What I like about those ingredients, as I mentioned in a day full of antioxidant. And they're really good for building also human system. And when we stop the winter is really important. And so it can keep us healthy if we don't have the pumpkin because it's out of season, you can also use butternut squash is one of the ingredient rubbing using. Also you could use, you know, sweet potato. So what do we have as ingredients? In fact, today, we need a pumpkin. Look at this color is so gorgeous. And then we'll use our beautiful carrots. We also need to know some shallots, some garlic, little bit of turmeric. We're going to need also some Korean. And then I wanted to have a little bit of a twist with coconuts. So we've got to know those coconut flakes that are roasted previously. And this is very easy and super healthy and super yummy. To southern recipe. We're going to chop all our ingredients, so our carrots, shallots, and our pumpkin. And then we're going to put everything in the pen. We are going to start with our shallots. So about two small challenge or you can get, you know, a big one. So we're going to cut them roughly. We don't need because they are going to be blitz anyway with the rest of our carrots and our pumpkin. So we just need to know to appeal our shallots so we can catch, you know, like the Charles in house and then make some incision. And then we're just going to chop it. Finally. Okay, so now we're going to peel our carrots and is one of my favorite ingredients. As a kid. I used to have that and until now by the way, I used to have them integrated and some are lovely. Study vinaigrette as a starter of a meal. But they can be so very versatile because you can have them roasted in the oven. As an aside, you know, for any of your main cause, really wonderful. I really love them. Super, super tasty and again, full of vitamin C, vitamin a lot them. So now what we need to do is to chop our carrots in slices. I will say chocolate amino with one centimeter slides. And we're going to try and interests like them all in the same way, just to have the same consensus on some of the cooking time. But don't worry if you have one big one, small one, it's still going to be fine because after that, we are going to bleed all of those carrots in our blender. So we're just going to chop our carrots. So we now have our carrots, all slides. So we have our shallows, we've got our carrots. Now we're going to move on to our pumpkin. So here, a little bit of a selection of pumpkin. They are now in season and it's definitely one of my favorite ingredients in Article Quiz. And why? Because they are full of antioxidants, they are packed with minerals like calcium and magnesium, but also some vitamin a, vitamin B, vitamin C, you name it, this is your ingredients in or to boost your immune system. And they are packed off flavors and they are super colorful. We now going to catch the pumpkin and then in small chunks. And to add that, you know, to, to the rest of the ingredients. So the proteins are lovely, but so I would definitely recommend you not to have that bigger knife and thickness. And to really, really be careful because we don't want you not to get any fingers to remove the seeds. I use a teaspoon and I'm literally going to cough the inside of the pumpkin and to remove the seeds. So this is what it looks like when we have removed the seeds. So the way that we cutting our pumpkins is we're going to know just to follow the line. And then we are going to chop again in about pieces of three centimeter. Something. That's but don't worry too much about it again, Dani, to other tape measure guys. One thing that I would like you not to share with you is one of the trick on top of a prep, prepping meals is when you are cutting vegetable like that, is to cut slightly more and then you put them in a plastic bag, lambda1 now, and we are going to put them in the freezer. So when you want to cook again that soup or you want to do anything else. And you can have them ready straight away and you don't need to know to go through the same process again. So just put them in the freezer and you can do that with anything. You can do that also with fruits. So then you've got, you know, your smoothly ready for the morning is really believe one of the trick that really, really gained a lot of your time. Let's start. One teaspoon centered in a coconut oil. I'm going to be added my shallows. And we are going to have them slightly roasted to have a little bit of a translucent color. But not all the Wechat because they are going to be finishing cooking with the rest of the ingredients who just want to bring out the flavors of the chelates. A nice smell, so nice, we are going to add now I'm one small teaspoon of chimeric. This is important that the chimeric is in contact with the coconut oil because it bring the flavor and all the healthy benefits. Look I really, really, really lovely, lovely color. We're going to add now one very close. From that, I'm going to add the coconuts. So about one tablespoon, they already are slightly roasted. Now I'm going to add the carrots and then the pumpkin. And I went to mix it all together. And now we're going to add some black deaf or so. Yeah, good pinch like we want you to have some nice cake. And then milliwatt, if you like, you know, something spicy, you can always add some chili flake or some fresh sheets. You know. You can make this recipe as well according to your tests. And they built a pinch of sea salt. To pinch of sea salt. We're going to add our coriander because we will be adding a little bit more Korean fresh towel, the putting everything in a food processor. So I've got everything. I'm going to my carrots, I've got my pumpkin, I'm going my garlic. I've got my Charlotte's with salt and pepper and turmeric. So now we're going to add our water or our vegetable stock. But again, as I you can use on only water is perfectly fine. So I've added the water or the vegetable stock. And now I'm going to cook that on, on the medium heat. We want this to two sigma and for probably about 15 minutes and then it should be done. And then we're going to cover with a lead to, you know, to keep the water and the bubbling. Our soup is cooked. So now we're going to blend in all our wonderful ingredients together. So I'm going to bring here, so what we have to do, the finishing touches, and it's going to be some fresh coriander that chopped. We've got some little bit of the coconuts flex, and little bit of salt and pepper for you to readjust the flavor and some green leaves. So I've got my blender and I'm going to now put him in my blender. Lovely carrot and pumpkin. Look at this vibrant colors. So I have to be careful because I didn't put the effort today. So what I'm doing is to put a slightly little bit like maybe small teaspoon of fresh coriander before, during the blending. And here we go. I would electro have a very smooth texture. So we're going to blend it a little bit faster. So this is nicely blended. I'm just not going to try a little bit. So be careful because it's really, really hot. Very nice. Lovely. I'm going to add a little bit of a salt, little bit to adjust it a bit. The seasoning. And I'm using this wonderful, gorgeous sell the Greyhound that flow the cell we use up in France is really nice. We can use or so and normal table salt. And then just to check. And pumpkin coconut soap is ready. So I'm just not going to put in a nicely lovely bone. Look at this. So yummy. So I'm going to finish it off. I'm going to add a little bit of lovely coriander and couple of wonderful coconut flakes. And with this delicious carrots, pumpkin soup, you can have a really lovely fresh green leafy salad to go with it is really, really noise. So one thing that I wanted to share with you is sometime I make the soup with a red lentils when I know that I want something a little bit quite substantial as good, this is really pack of flavor. But sometimes if I've done the workouts in the morning, I know that I'm going to be slightly more hungry at lunchtime. So I will do this recipe with adding some red lentils and you add those wetland told with the cooking of the carrots and the pumpkin. So super easy. Our soup is cooked. So now we're going to blend all our wonderful ingredients together. So I'm going to bring here. So what we have to do, the finishing touches. And it's going to be some fresh commander that chopped. We've got some little bit of the coconuts flex and a little bit of salt and pepper for you to readjust the flavor and some green leaves. So I've got my blender and amp. We're going to now putting in my blender. Lovely carrot and pumpkin. Look at this vibrant colors. So after careful because I didn't put the upfront today. So what I'm doing is to put a slightly little bit, you know, like maybe a small teaspoon of fresh coriander before, during the blending. And here we go. I don't have any lateral, have a very smooth section, so we're going to blend it a little bit faster. So this is nicely blended. I'm just not going to try it a bit. So be careful because it's really, really hot. Very nice. Lovely. I'm going to add a little bit of a salt, little bit to adjust it a bit. The seasoning. And I'm using this wonderful, gorgeous sell the Greyhound that flow the cell body is up in France, is really nice. We can use also am and normal table salt. And then just to check. And a pumpkin coconut soap is ready. So I'm just not going to put in a nicely lovely bone. Look at this. So yummy. So I'm going to finish it off. I'm going to add a little bit of lovely coriander and couple of, of our wonderful coconut flakes. And with this delicious carrots, pumpkin soup, you can have a really lovely fresh green leaf salads and to go with it is really, really nice. So one thing that I wanted to share with you is sometime I make the soup with a red lentils when I know that I want something a little bit quite substantial as good, this is really pack of flavor. But sometime if I've done the workouts in the morning, I know that I'm going to be slightly more hungry at lunchtime. So I will do this recipe with adding some red lentils and you add those wetland told with the cooking of the carrots and the pumpkin. So super easy. So I hope you know you have angina today's recipe. I would like to thank you for showing up in your kitchen and making some delicious quick and easy recipe for yourself that's going to nourish, you know your body and nourish you know your brand. So you're going to be tackling the rest of the afternoon with a full of energy. I would love to know about you. So please dropping your comments, you know, a bit about yourself and the features of the recipes and also any question that you may have. You know, some of the challenges that you have in the kitchen where you feel a little bit stuck. So I can maybe give me some thoughts on what else you would like to see as recipes so I can create that just for you. So, but I pity and see you very soon. Bye. So I hope you know you have angina today's recipe. I would like to thank you for showing up in your kitchen and making some delicious quick and easy recipe for yourself that is going to nourish, you know your buddy, nourish you know your brand. So you're going to be tackling the rest of the afternoon with a full of energy. I will love, you know, to know about you. So please dropping your comments about yourself and the features of the recipes and also any questions that you may have. You know, some of the challenges that you have in your kitchen where you feel it, it is stuck. So I can maybe give me some thoughts on what else you would like to see as recipes so I can create that just for you. So, but I pity and see you very soon. Bye. 5. Thank you!: So I hope you enjoy today's recipe. I would like to thank you for showing up in your kitchen and making some delicious quick and easy recipe for yourself that's going to nourish your body and nourish you know, your brand. So you're going to be tackling the rest of the afternoon with a full of energy. I would love to know about you. So please dropping your comments, you know, a bit about yourself and the features of the recipes and also any question that you may have. You know, some of the challenges that you have in your kitchen where you feel it, it is stuck. So I can maybe give me some thoughts on what else you would like to see as recipes so I can create that just for you. So, but I pity and see you very soon. Bye.