Multi-Meal Prep II (Exemplary – The Sequel)

Another example of how to easily produce three take-outs at a time. (Rcp# 0018)

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Ingredients for ‘Multi-Meal Prep II – The Sequel’

General Ingredients:

• 1 liter homemade broth (see recipe [‘Vegetable Broth‘])
• Canola oil (mild)
• Salt
• small coated pan (standard pancake size, to work without oil while frying)

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Additional ingredients for Box 1:

• 100g ‘almond-nut’ tofu (tofu made from soy, almonds and nuts added – or any other mild tasting plant-based protein source)
• 1 small red beetroot (washed, but with peal) cut into 4 – 5 thick slices
• ½ sweet potato (washed, but with peal), cut into 4 – 5 thick slices
• 6 – 8 fresh blueberries and 6 – 8 dried blueberries (if you don’t have fresh blueberries use 15 dried blueberries instead
• 1 mounted tablespoon figs (dried or fresh), cut into small pieces (= 1 – 2 whole figs, without the stem of course)
• 1 handful red radish sprouts
• 3 small rosemary twigs
• 1 mounted tablespoon roughly chopped chives
• 2 tablespoons apple pulp
• 1 mounted tablespoon dark chocolate at least 70% cacao, grated
• 1 tablespoon agave nectar
• 1 teaspoon tomato pulp
• 1 knife-point dried ginger
• nutmeg freshly ground
• a Pinch of salt

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Additional ingredients for Box 2

• 2 handful of wild and standard herbs (I used parsley, salad rocket, dandelion and common broadleaf plantain – all from the balcony meadow)
• 1 big handful cauliflower florettes (about 150 – 200 g), half frozen or fresh
• 3 tablespoons cashew seeds (nut break)
• 2 teaspoons cream cheese (plant-based)
• 3 tablespoons oat-based yogurt (or other plant-based yogurt)
• ½ teaspoon bear’s garlic in oil
• 1 teaspoon agave nectar
• nutmeg freshly ground
• ½ teaspoon lime juice
• a hunch of salt
• cold drinking water

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Additional Ingredients for Box 3

• 3 – 5 tablespoons roughly chopped hokkaido squash peal
• 2 tablespoons of fried spicy protein source (I used ‘meat bits’ made from sweet edible lupines)
• 1 handful red radish sprouts, roughly chopped (alternative, 3-5 red radishes, cut into small pieces)
• 1 overripe avocado (has to be still tasty and smell like avocado, but can partially be a little light brown on the inside)
• 2 teaspoons mustard (medium spicy)
• 3 tablespoons olive water (from the olive jar)
• 1 teaspoon honey (mixed flowers)
• 1 tablespoon agave nectar
• 1 teaspoon ginger in oil (see side notes below)

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Cooking Instructions for ‘Multi-Meal Prep II – The Sequel’

1. Bring pre-made broth to the boil and put in sweet potato slices and red beetroot slices to cook for 8 – 10 minutes, then turn off broth and put hokkaido peal in. Allow to stand for 10 minutes, then take vegetables out and let all cool.
2. Prepare fried protein source (e.g. ‘meat’ stripes from edible sweet lupines) for Box 3 and let cool.
3. Heat up (coated) pan, then turn down again and let cashew break carefully brown (no oil added). Carefully watch the cashews and frequently turn not to burn. Then take them out of pan and put aside on a plate to cool.
4. Brown hokkaido batches on both sides in same coated pan without oil (start with not peal covered inside, then turn). Take hokkaido peal out of the pan, cut batches into thin stripes and put aside on another plate to cool.
5. Cut cauliflower (fresh or half frozen) into slices about 1 cm thick. Brown in same coated pan (without oil), then take out and put aside on a plate to cool.
6. Mash avocado and add ginger in oil (Box 3), olive water plus 5 – 7 tablespoons of broth. Warm gently mix gently in coated pan at low temperature to get a thick sauce, then take out of pan and put aside in bowl to cool. When temperature is down to hand warm, add honey, mustard and agave syrup and let cool down completely.
7. Re-Use pan to gently roast and flatten rosemary twigs (Box 1). When twigs are roasted flat, turn off heat, take pan off stove and cover the twigs with 5 – 7 tablespoons broth. Keep mix in pan to cool down.
8. Boil over coarse herbs (from recipe for Box 2) briefly with hot water (min. 65°C), then take out with foam spoon. Chop all herbs – boiled over and fresh – with a rocking knife and put in bowl. Add rest of sauce ingredients for Box 2: agave nectar, bear’s garlic, cream cheese, yogurt and 3 – 5 tablespoons cold drinking water and mix thoroughly with spoon.
9. Cut fresh blueberries (once) and/ crush dried blueberries for Box 1. Take rosemary twigs out of pan and pick needles of 1 twig. Closely chop rosemary needles together with red radish sprouts and chives. Join all the other sauce ingredients for box 1 in a bowl (broth from rosemary pan, crushed/cut blueberries, cut figs, apple pulp, tomato pulp, agave nectar, grated chocolate, dried ginger, caraway, nutmeg, salt). Stir well to make a sauce.
10. Join completely cooled ingredients of all three boxes, then freeze to eat later:
    • Box 1:
      1. Red beets and sweet potatoes, both now peeled and cut into cubes
      2. Almond tofu, cut into cubes
      3. Sauce from step 9 above
    • Box 2:
      1. Browned cauliflower and cashews
      2. Sauce from step 8 above
    • Box 3:
      1. Roasted protein source (‘meat strips’ made from edible sweet lupines) and stripes of hokkaido peal
      2. Roughly chopped red radish sprouts
      3. Sauce from step 6 above

Like before:
Thaw and reheat before eating (e.g. in a microwave or in a pot with water on the bottom). Each box contains one serving. The containers you use for this Multi-Meal Prep must be freezable and heat-able (look for the correct label on the containers!).

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Side Notes:

• This time I started from imagining the sauces, because I was inspired by the broad variety of vegetables and fruits available in July. By the way: the herbs for Box 1 – parsley, salad rocket, dandelion and common broadleaf plantain – came all from the balcony meadow). What is a ‘balcony meadow’? … see [‘Boxed up for Good’]
• Alternative to red radish sprouts: 3-5 red radishes, cut into small pieces, for Box 1, add at the same time as cut figs.
• About the ginger in oil: It’s a good way to preserve ginger, that is not all too fresh anymore. You just cut it into very small pieces (we are talking cubes of 2-3 millimeters, or you can run them over a grating board – carefully, don’t cut yourself), put them into a glass with a lid and cover the ginger bits with a mild olive oil. Then put the glass in the fridge and let stand for 2-3 days until the olive oil has turned into a paste. Stir before taking out the paste with a teaspoon. The taste of the ginger adds a delicious lemony yet subtly spicy note to all kinds of dishes.
• Another use for old ginger roots (gardening tip): put them into your planters on the balcony or close to your plants (like roses) and herbs in the garden. They will grow there during the summer and give you fresh ginger roots plus ginger green – great to season soups plus easy to dry and store for the winter as a spice. While the old ginger roots are growing in your planters, they help keeping unwanted guests away (everything, that eats at the roots of plants, hates it). More info: [‘Ginger Untold’]
• Another gardening related advise: If you harvest herbs from the garden/balcony in the summer (or generally during warm day temperatures), be sure to cut them as early as possible in the morning. This will keep the taste in the herbs for cooking and least hurt the remaining herb plant (keep loss of water down, not expose fresh cuts to day-active harmful insects and microbes …).