Transcripts
1. Course Introduction: Hi there. I use to reduce your intake of sound oil and refined sugar. I don't know where to start. What to five. You can devise place and in his hip and then paste nutrition based in Scotland. In this class, I'm going to show you how to remove these items from your everyday cooking. And also, I'm going to show you how to meal prep some of the alternatives. By the end of this class, you're going to be able to meal plan your everyday meals completely without salt, oil or refined sugars. I'm super excited to have you in my kitchen. Can OK.
2. Class Project: For your class project, I would like you to do a new plan for seven days with three meals, breakfast, lunch, and dinner, using all of the tips and tricks that I told you about on discourse here. And I would like you to take some pictures and put it on the project gallery so I can see it. And as simple as that makes things very simple, get your badge on the point. Get all of your hubs and spices all in the pond. You're sweeteners also. And just be very simple, don't over-complicate it that there is plenty of recipes that you can find over the internet if you want, like some ideas. And I'm looking forward to see your pictures. See you next time. Bye.
3. Equipment: Hey, Micro into my kitchen. Today we're gonna talk about the most important equipment and we're going to use
throughout this course. And I want to introduce
to my loveliness. And we're going to start
with the non-stick pan. This is going to be one of your best friends for
cooking because we'd normally need a non-stick pan and so nothing sticks on it. So this I recommend the
investment to do because this is going to be like almost daily basis that you're
going to use it. So skillet Ben, next one we're going to have
is the Instant Pot. This is a great addition, very well worth the
investment is not cheap. Yes, but this one I have now for more than two years,
never broke down. I use it almost daily is
great to do my soups, my broths, to do also the steaming vegetables or
steamed rice for example. And also desk, oh, my porridge. And then I can do like for
example, porridge over night. And then I can use
the option keep warm. And then in the morning I have poor ich Dann war without doing anything else because it
was the night before and I just have to put it
in and then go away. Nothing will happen. So this isn't a
great investment. It's strongly recommended
for you to buy this one. The next one is one that
I am in love with it. I use it daily life. Every skill girls day I use is because not only my
breakfast is vegetables, Louis or I do vegetables
during the day. I use it every day
to do air fry. And I'm going to
teach you throughout the course how to roast
vegetables without oil. So every fry is again,
another great investments. This one is one-year-old, never broke down, is
amazing and I use it daily. So I also strongly
recommend investment. And you're going to
love it because I left, it's maybe is my good friend. Okay. See you at the next class. Bye.
4. Alternatives to Salt: Hi dad. So especially since servers are a great way to add an enhance the favorites to your dishes without using salt, oil or sugar. For example, you have dry spices or fresh spices and dry herbs, and fresh herbs. That is up to you to decide which one you like. There is different courses, for example, in Skillshare that you can find that talks about all of the types of blends of spices that you can use are different types of cuisines that you can use with the spices. For example, you have the Mexican one, Indian, one Chinese. When that have different types of spices and herbs combined, you can use that information to cook your dishes and to enhance that flavor that you require without using salt or sugar. So my favorite ones, for example, on my cooking that I do every single day is, for example, garlic powder, smoked paprika, an onion powder. But you have so, so much, much more. And for example, for your careers you can use curry powder, for example. You have all so chili flakes or for example, cayenne pepper if you'd like more heat. And if you want to do, for example, and more Chinese or Japanese dish, you can use, for example, sea vegetables that have like for example, dogs or nori. I use a lot of nori to do my ramen dishes or some noodles. I use them all the time to get hurt like fishy flavor. And you also have, for example, if you want to do some Italian plates, you already have in the markets inspired citizens. This two here, but you can find several different types of it. You can also do your own blends. I normally do kitchen. The kitchen is in IVIG dish. And what I did I did already like in this little bottles because I mix and match the spices are ready for kitchen or E. So I have here all of these prices already blended. When I do Kitchen me, I just have cheap. It disperses in instead of picking up like ten and just put one teaspoon of each one. So that is something that you can do in advance to get yourself ready. But I advise you to go into the world, especially like in ethnic shops and find the beautiful world of spices plans there. Another thing that you can use also to flavor your dishes without salt or sugar is, for example, used in different types or vinegars. You have this one here. This is rice vinegar. If you want to do more Asian Daesh, you have your organic apple cider vinegar for example. You can do this also for cooking or for example, your salads. You have this one that is a more special one that is an apple cider vinegar, but has turmeric ginger, also very good for cooking. Or for example, to do a marinade or for example, to do your salads is also a good one. You also have this one that is a balsamic vinegar that is like more syrupy. This is also good for roasting your vegetables whole that I'm going to show you in the one of the classes that you can use to roast your vegetables, for example, instead of oil is to use these vinegars, for example. There is so much thing that you can do and try. Don't be shy and explore because I love to explore. Sometimes it works. Sometimes it doesn't. Pack. Trying is most of the fun. I'll see you next class. Bye.
5. Alternatives to Oil: Hi there. So some of the replacement that
you can use instead of oil when you are
cooking is for example, you can use water that I'm going to show
you to do a water. For example. You can
also use, for example, these SOS, free vegetable stock. Then I'm going to teach you
in one of the classes here. And you can also use vinegars. There are different
types of opinion grist. For example, an
apple cider vinegar. You have, for example,
rice vinegar. You have more fancy ones. For example, this is an apple cider vinegar that has already tumor growing ginger. Again, it depends on your taste, but this is a good example
of things that you can use instead of oil when you
cook your vegetables.
6. Alternatives to Sugar: Welcome to my kitchen. So today I'm gonna just show you some of the
replacement that you can use to replace
sugar on your baking? Messy. Sure. I say
refined sugar, the white sugar, because most everything has
sugar, fruit has sugar. So but this is the refined sugar that is not good for you. So the things that you
can use is, for example, my favorite, I mean,
job dates here. That is like the
caramel or life. I just love it. It's so good. And you can use to sweeten your baking goods or for
example, your cereal. Like you're going to learn
to do your raw granola. It can use that to
sweeten also your baking. Daily have bananas. But unless again, I use
also on the raw granola, this is a great replacement
that you can use, for example, pancakes or
baking goods, muffins, cakes. You can use also
puree or the bananas. Also you can use is
some of the dry fruit, some of your baking
good mixture, they have no oil or sugar. There is some brands
that have it, so make sure they
don't have it and you can use this also to
straighten your baking. You can also use apples. You can use apple
sauce, for example, to replace oil on
your making goods. So that is a good option, or you also can, for example, chop the apples and good luck in the silence, for example, or
district in New York, granola for example, your cereal you can
use also Apple's. Another one that is
also maple syrup, that is another
sweetening that you can use to replace your
refined sugar. This is still super sweet, so make sure how much
going to use it. Another thing that you
can use also is pumpkins. Pumpkins puree is very good, is also a good replacement. And it gives like a
little bit sweetness on your baking, baking goods. Or for example, you're
more savory recipes. Or you can use her also
like the purity of the pumpkins to replace
oil on your baking. So this is some of the
places that you can use to replace refined sugar. So I think this is
plenty of information that you can use on
your everyday meals. Steal his backpack.
7. SOS Free Vegetable Stock: Welcome to my kitchen. So today we're going to do an SOS free vegetable broth and ingredients that they use
are very easy, very simple. You can find anywhere. So we have an anion, we have garlic, we
have some carrots. Also have salary here. Then for the hubs, I have some chives, deal, some parsley, and also
for extra nutrition, I have some porcine
mushrooms, they are dry. So on the broth is going to be amazing heparin and have like a little bit of umami flavor. So I really like that. And also the nutrition bumped
on the vegetable broth. And I also have some
scraps that I use. My Nigeria, for example. Using the scripts
that are used from the scrubbed data are from the juicing that I
do with vegetables. I used, I freeze
them and then I use them to do vegetable stock also, always use all of the
scripts that you have in your house that
is almost a 0 waste. So let's get cracking. So for the vegetable broth, you don't have to chop the
vegetables like beautiful perfectly is just chop them stiff in the
Instant Pot here, and then we're going to escape. So I'm going to chop
everything in the input here. There isn't any measurements for the recipe is whatever
you have at hand. And also it depends
on your taste. So I'm pretty sure this is not going to be the
first and last one. Then you're going to do
the vegetable broth. And then you just
perfect to the flavor that you like or do
different things. Like you can do
whatever your wounds. That is the beauty of cooking. Salary here. And just go, everything
goes inside. Carrots, exactly the same thing. Just chop them roughly. Now for the Hertz. So this is chives. Trump them roughly. We do exactly the same thing. Some paths when
nothing go to waste. The smell of parsley so good. Now you have some interns,
it's dry mushrooms. Okay. Just a little bit. And you can add now
ten cups of water. Let's say it's now easy. You just put the links
here of the instance odd. Then this end part has already
an option for broth here. Then you're just going
to select that option, remove the keep warm, and then that's it. Simple as that. So I'll see you in 30 minutes when this
is then in the end, I'm going to show you to drain
in the inputs in a bottle. Now, there That's our stock is then we're going to
remove from the past. The smell is so good. And when you put it here and here For slowly, pour it in this soon. Then we're going
to save it here. We did this leftover. As you can, for example, do a soup and then just
incorporate that into soup. Soup. Or for example, is you can put that
in your garden. No waste whatsoever. So I'm going to just finish
here and then I'm going to show you how to
put in a buffer. Now that we have our
stock here in this ball, we're going to put here
in these glass bottle. And then we can refrigerate
it for more or less or weak. And after-death, you
just do another one. So let's do this
and you're stuck in one of these
little things here. And in the photo. Sos free and which stock you can give this in a fridge for
more or less than a week. Or you can freeze them like an ice cubes and you can use
them whenever you want. So.
8. SOS Free Vegetable Soup: Welcome to my kitchen. Today I'm gonna teach you how to do an SOS free soup. Again, very simple. This is just a basic recipe and we're going to use Nisan, but because it's the most amazing thing ever. So I have already here Some bras that we did before or after depend on which video we're going to see the SOS free broth. I have here some frozen anion and we're going to just let it go on to be a little hot and it will going to, Walter started. The onion. See is very simple. Let it be. So for the rest of the ingredients, I'm going to use, and again, pros and LF frozen vegetables because it's very easy to define things cheap Also in, you don't have to jump in even. So this is a classroom root veggies mix. And then I have some butter beans because protein-protein, and then some tomatoes. And for the spices I have some garlic powder. So Chris chilies, some smoked paprika, that is my favorite one. And I have some ground Ginger. So we're going to let it just saw the images, add the rest of the ingredients. Now that the anions water sat down when it is to add the rest of the ingredients. So I'm going to add here my frozen vegetables and run ads, my drain butter beans, tomato in. I always add a little water just to get the rest of the tomato. Nothing goes to waste, nothing, nothing at, in. And then I'm going to add some beetroot that I had leftovers. And I'm going to add the vegetable stock. When there isn't a blanket measurements. You can do whatever you like. I'll just put enough stock to cover all the vegetables. And now I'm going to do is the spices. So I'm going to put a little bit of ginger, little bit crashed. Julie's just a little bit just to give a little kick because I'm not a spicy person. Just a bunch of smoked paprika because for me, smoked paprika is live, so I do a bench. And then I'm going to do a bit of garlic powder and then go as BZ as a debt. You just close the lid. And then you're going to put the option soup, remove the oxygen be performed. And then just like a simple as that, now you have an SOS free soup that you can make whenever you want. And it's very easy and quick recipe that you can use on your everyday meals. That you can just have a fridge. And that's it. I hope you enjoyed it.
9. SOS Free Vegetable Stirfry: Today's lesson, I'm going to show you how to stir fry without oil. So I'm going to have here some of the sorry phi veggie mix that is frozen. And we'll just keep adding receives. A non-stick pans is going to be your best friend. So we're going to just put here on the stove, so we're going to open the buyer. And then you're going to just put the vegetables and maybe be pushing girl. So because it's frozen, has a little bit of water. So we're going to just wait a benefit. And then we are going to have here, I'm going to put on the surprise and rice vinegar. The signal here that has no soul to or oil, it's just rice, vinegar, some garlic, ponder, some ground, ginger and, and, and then color. That is the only thing that you need to do for the surprise it. So in this taste, amazing. So I really like demanded for eight inch. Always use it when you speak in a non-stick can call race politics. So we're going to get some nice vehicle. You can also put quarter, but with rice vinegar, like more flavor early we want if waiver. So putting in a cockpit, garlic powder. There is no mimics on the spices is whatever you see your case. Again, garlic also what's going to be your best friend can then have a little bit towards changer. And then mix. Can lower your fire a little bit. For this type of star fries, you don't need a loan a long time. Just a little bit to do first. The smell is amazing. I also recommend for the ginger and garlic plant to be, you don't want in powder. You can find these in some shops, that is ginger and garlic paste. Just read the ingredients and make sure there is no salt in it or oil. Awesome, because I saw some brands that have both. So just read the label and see what they have. To here, I have some noodles you can find in Psalms helped Jobs has no soul, is just the rice noodles. I had. She had a formula for just you wish to speak to this. The black president is, are we going to just mix here on our hand? Just so looking on. And then he printed just to make sense. So you can get the flavor of device vinegar of biases into the logo. And now we're going to be effective. What we have here, we have Dr. spec, noodles, stir fry makes fetched ghost. Make it. Try it. See you in the next one.
10. SOS Free Homemade Oat Milk: Welcome to my kitchen again. So today I'm gonna teach you how to do oat milk, SOS free milk. As you can see by the brands that are in the supermarket, there is a lot of additives in normally oil to stabilize the old notes so they can last longer in the fridge. So I'm going to teach you how to do a home-made version. So I'm going to have brought olds, I suggest to have organic holds because normally ODS can be heavily chemical afraid. So try to find organic Voldemort that are the best ones. And I'm going to use some cashews to be more creamy. Dog, dog milk would be more creamy. But if you have analogy, you can skip this step. You don't have to. And to my sweeteners, I'm going to use a mutual date. So this is the brand that I use. But you can find anywhere in any supermarkets this module days, they are like the most sweeten things and this dislike caramel, this taste like caramel. So I'm going to use when date. And if you don't want dates, you can use also maple syrup is also like a sweetener. And if you want to flavor, you can always also like the newly extracts or Almand, for example, extract. Again, it's whatever you like, but try to find a brand that has no sugar. So for the measurements, so I'm going to use one cup of oats. You can soak the oats if you want, but you don't have to. It's up to you. So I'm going to use one cup of oats here. Just put it in the blender. And then I have, here is four cups of cold water. Cold water is the best one, so it makes the oat milk less slimy. So I'm going to just put it here. And then I'm going to add my medial date, but make sure that has an know pits know. So it will destroy your blender. So always make sure there is no pit. They're just pop it in. And then I'm going to add more. My cashews is unsorted caches. So just over the map. And months when this so just went for a few minutes. I recommend again to have a good high speed blender. So the time is like quicker and more blended moral spine is as as possible. So now from here, we're going to pass through a cloth and I'm going to show you how to do that. So now that we have now that we have our oath no blended, we're going to sip it through this. Cheese cloth. Takes a while. Now I had here with milk all squeezed it out. If you like, you can squeeze again. If you feel that there's still some sediments, It's up to you. I'm going to pour it here. Then I have this little bottle. Or if you do a launch, just put in a, in a bigger one. I have these little ones here. So just pour the milk here. You have now SOS free oat milk. This will last in a fridge for a week. So you can use this on your cooking like for example, in your soups or for example, for your beverage, for example, or your breakfast. Or you can do like cookies, is you can do whatever you like now you have SOS free oatmeal. I hope you enjoyed it. See you next time.
11. SOS Free Granola: Welcome to my kitchen. So today I'm going to show you how to do SOS free granola. So what I'm going to use to replace the oil in the sugar is nanos, three very ripe bananas. And then from a grants I'm going to use PWR boiling. Outgrowths some quinoa for spices. I'm going to use cinnamon, ground, ginger, nutmeg. There are my favorite, but you can use whatever you like. And I'm going to use also pumpkin seeds and some cash units. Will granola. You can go whatever you like, you can use, whatever you like you can use. For example, flax seeds, sunflower seeds, coconut shapes, dry foods. It's whatever you like. So this is like a base recipe and then you can go just wild with it. So let's get started. So the first thing that I'm going to do is measure all of my grains put here in the bowl and then merge them very thoroughly to get y quarter out of it. And then I'm going to soak them for a few hours. I prefer doing that because that will activate them and they'll be like awesome, more soft. And so, but again, you do whatever you like. I have these screens you can use Bot broken over, rice bugs. You can, again, you can do whatever you like. This is just a base in idea and then you can just go wild with it. So let's get started. So I have here for Bali. I have kept here. Then I'm going to do notes, and then I'll have my cane one. So now I'm going to wash them and remove all of that whitewater and that is this starch. See, comedy that is. So now I'm going to just leave it there SOC for awhile. And meanwhile I'm going to prepare my bananas. So I have a bowl here. And then I'm going to smash the banana. So you have all the smashed banana and I'm going to put here is my spices. So I'm going to put all of them, but you can put more independent quantity that you're doing and also depending on how much you like cinnamon rolls. So, so cinema, ground ginger, I'm going to just put a house of teaspoon. And then also mixed into this smell is so good. So I'm going to just lift this either side. Then I'm going to chop now my seeds. You can chalk them. You can also use a possessive, but to do that, I like to call mine because I've got a like them like more rough and say because chopping them in, a processor can find them and then they'll just be dust in. I don't want that. I have the spool over here. Now we're going to put here in a bowl shop. Non. We're gonna do exactly the same thing for the caches. Now you have all of your ingredients. And now let's just combine. So now I have all my grand soaked for awhile, and I have all of the banana that is the binder and also the pumpkin seeds and the cash-in at. So I'm going to combine everything and then I'm going to put on these parchment paper here before they actually put your oven on for a 175 degrees. So when that is ready, you just put them in the oven for around 20 to 30 minutes, halfway. You've gone to take him out and then mix them and then put them again on the oven. And again, it's up to your oven because everyone is different. You have to see that cooled and color on your granola and when you have that golden color, even move them. So let's get cracking. So the bananas here. And also your KM concedes in cash units. We went up first all of the ingredients to be combined, but not like super wet also, because that will take only f and again more time to dry. But if you feel that they are not all quoted, just add a little bit of banana, for example. Speaking, very well combined. Now I'm going to just pretend here the parchment paper and then put everything in one because its best is to move around and separate them because when one just is like a thin layer because it will dry quicker. St. Luke's like this, like a thin layer, very smooshed. And make sure everything. So this is going to go to the oven for 20 minutes and halfway. You go in with a fork, just pick up and break it down and then put again in it. So the granola is all done, as you can see, that beautiful golden color and super hot. So once you've been to do is in a bowl, you can put table or left or leave it to dry just there. But I want to put in the bowl and show you. So what I'm gonna do is I'm putting some raisins if you wanted more sweet. I didn't reasons after their quick I don't cook with the raisins because it was just like burned. So I adds the reasons afterwards and that will add some sweetens in because it's hot, he will pop the reasons. So it distributes some sweetens over the granola. So it's just a few. Again, since concrete reasons, if you don't want to do reasons you can do any other dry fruits like mango dry pair. I'm going to just leave it for a while. Finishing. Don't you have like a very good for breakfast and you can do, you can add just some little milk and ticket work or whatever you want to enjoy it.
12. Meal Prep for SOS free cooking: Hello. Today's class is how to meal prep. How to meal prep, some ideas to meal prep for your class project. So what I do again is to be very basic. So what I do, I buy a bunch of frozen veggies. We can eat it. During the week. We do a lot of stuff. So I like broccoli, mixed vegetables, for example, green beans. And then surprise. Sometimes I buy frozen stir-fry, but it can also buy fresh stir-fry. And then I also have is then a bunch of vegetables that I'm going to use two rows and also to do my stock. So I have here pastimes, carrots, some potatoes, sweet potatoes, cool jackets, lovely beach shoe that is already cooked but you can buy also lack them like ROI if you like. Is dependent of watts is easy for you. I also have here is a bunch of different tribes of high-protein. Pastor, for example, at umami Greenland told chick pea. So you can vary during the day, so you can use during the day, during the week, in this case, different types of of of pastor. And then I also have, as I told you before, on my vegetable stock, I normally juice. So I have here is the remains of that use that I freeze then to do my vegetable stock. Net is also something that I do. For example, in the Sunday, I do all of my roasted vegetables that you're going to learn. All of my vegetable stock, my oat milk so I can use during the week. I also have, and I'm very fun of pins I have here is a bunch of different types of beans. Again, something that you can use during the week to get that variety. Because again, it's very important to have variety. Boring food is not fun, so variety is key. So you have, he came in and beans. We have black and white chickpeas roast them in the air fryer, and they are amazing in college, for example, you have read kidney beans again for the soup that you can do different types of beans, but two bins. You also have normal chickpeas. Black beans for example. And I also have a can for, for example, for caries, always have a can of coconut milk for caries. So again, when I do new prep, I'll go through all of the things that I have already and then do a shopping list of the things that I need. I also bison times, I do my own vegetable broth, but sometimes I love to go to admin sharps in, I can find some of these mics, soup bases they have that have different types of ingredients that sometimes I just put with water and the Instant Pot. And Ben, I have a different type of vegetable broth that is great for your Ramen, for example, to do also your stir-fry with different types of flavors. Go to the shops and buy different stocks they have there. Make sure they don't have any salt or oil because you never know but read your ingredients. So this is more or less what I do to meal prep. So you can download the PDF that I'm going to post here with the meal plan and then the shopping list. Just use that to prepare everything that you like. All of the recipes, go find recipes that there is plenty of recipes, SOS free that you can find in the internet. One of the sites that I recommend is straight up food. She is great with recipes of SOS free. And then see what the ones that you like and easy for you to do. And they just put on the meal plan, the recipes that you're gonna do, what are the ingredients that you need and then buy them and then on Sunday or Saturday, depends. Where is your free days? Just go through them, cook everything, and then just enjoy the rest of the week. We'd very easy free SOS, free cooking. So I hope you enjoyed this information. I hope it is not a lot, but this is what I do and hope this will help you also to get that meal plan is for the project class. Okay, Thank you so much. See you next time.
13. Course Recap: So to recap of everything that you learn throughout this course. So I told you about all of the replaces that you have here. And so this is the vinegars that here you have different types of integrals that you can use to replace oil when you're doing water cited for example, to you re of a pumpkin also can be a replacement of oil if you were doing baking goods. I also told you about all of the harps that you can use to do, for example, your stock or to flavor your dishes. For example, use a lot of dry mushrooms that keeps you like that umami flavor. So that is the thing that I recommend the most. And then you have a variety of spices here that I told you also to go wild on then make your own blends, for example. So depending on the case that you want, just make your own. So just on the day of the cooking, you just like brain that is ready to go. Also use all those your street trees fruits to give that more acidic flavor. That is also very good. And then for the sweetness you have, then the bananas, the medial dates here, dry fruit that you can use it, that I just love it. So well. Apples that you can use. Applesauce also is a good person of oil on your baking goods here. And then you also have your maple syrup. So on this course, you'll learn how to use a non-stick pan that is going to be also your best friend. I told you how to use an air fryer to do all of your roast in that you're going to just love it. It's so easy to do. And then I also told you how to do a good vegetable broth. Again, using all of the hubs and only using all of your leftovers, for example, or vegetable that you have a rounded are just dying. Or for example, if you are doing sand juicing, you can use the POC that you use for the juicing. It frees them and then you can use also on your bitch was talked to up your flavor. So I hope you enjoyed this course. And I'm looking forward to see your projects on the, on the gallery and I'll see you next time.
Rita Castanhito, Plant Based Nutritionist
