Create Healthy Plant-Based Meals in under 30mins.

Name: Create Healthy Plant-Based Meals in under 30mins.
Rating: 4.5 (30 reviews)

Cook healthy everyday meals packed with taste and nutrient. This is vegan cooking made easy.

Created byBenedikte Koldingsnes

Last updated 11/2020

English

What you'll learn

How to create easy, quick, healthy and delicious everyday meals for breakfast, lunch and dinner, using only a few whole food ingredients.
You will understand vegan meal planning,- and composition
Which food to stock regularly to start and keep a healthy whole food diet
How to create complete meals with all the nutrient you need every day.
You will learn which and how much supplements our bodies need for optimal health.
You will understand basic vegan nutrition
How to create fresh and delicious sauces
How to make crazy good Norwegian waffles and other sweets.

Course content

12 sections • 26 lectures • 1h 31m total length

Introduction to course0:37
Welcome, welcome, welcome to this course where you will learn how to make,- and compose healthy, tasty, and nutritious vegan dishes, super easy!
It will show you how to think when you want to create a meal, by teaching you how to combine different spices, vegetables, legumes and grains to make complete,- and super tasty dishes.

In this course you will learn:
- Which 50 ingredients to keep in the cupboard and fridge to create healthy and tasty everyday meals.
- How to create a complete dishes which contain all the nutrient you need every day.
- How to create amazing flavor combinations from different international cuisines with only a few basic ingredients.
- Which supplements to take.
- How to make amazing and colorful smoothie bowls.
- How to make essential sauces that will give any meal a boost in both flavor and nutrient.
- How to make easy, tasty and super healthy breakfasts, lunches and dinners that are perfect to get you started, including lots of tips on how you can tweak them in many ways.
- How to make a delicious banana bread.
- How to make tasty chocolate chip cookies.
- How to make raw and gluten free chocolate bliss balls packed with energy.

But before we get started, I just want to quickly introduce myself, so we can get to know each other a little bit better.
My name is Benedikte and the founder of Norway´s frist vegan food truck, Vegan Pop Up Cafe. Im a certified vegan chef from the Vegan Gastronomy Culinary Academy in Palma Mallorca and I am a Holistic Health Coach from the Institute of Integrative Nutrition in NY, USA.
I have a Bachelor Degree in Business, Tourism and Hospitality Mgmt. from Macquire University in Sydney, Australia, and I have worked in the hospitality,- and event industry pretty much all my career. Which will be 20+ years now!
I am also a certified Kundalini Yoga and Meditation teacher from the Sahej Academy in London.
In 2020 I wrote and published 3 children´s books with the goal to inspire children and their partens to eat a healthy plant based diet and to have empathy for animals.

After I graduated as a Health coach in 2015, I quickly started to look for different ways I could reach out to as many people as possible to help them take better care of their health with an holistic approach. And in 2016 I created a business that would become my full time job until today.
In 2017 I started Norway´s first vegan food truck, Vegan Pop Up Café, which became super popular over night. I also offer catering delivery, and have participated on large and small both public,- corporate,- and private events though out the years since day we started.
In 2020 things slowed down significantly due to covid, so then I chose to rumble together my go-to vegan people for health and fitness, Dr. Leo Venus, and cakes, pastry chef Sofia Cova, and decided to create this online course for you, with some help from them!
So here it is, our first online course, which has ONE goal:
To help you create healthy plant-based everyday meals with confidence and ease.
This course will inspire anyone who is interested in amping up their game in the kitchen, wether you already are vegan, or if you just want to introduce more plants into your current diet. If your are a teenager, a student, a parent or grandparent, this course is for you.
Making a vegan cooking course for vegans might sound a bit strange to some of you, but just because a person has chosen to go vegan, does not mean that he or she knows how 1). to cook or 2. to compose healthy complete meals. So all you vegans, this is for you too!
I hope from the bottom of my heart that the course of is help to you,- and that it can inspire you on your journey towards a healthy and more plant-based diet.

Lots of love, Benedikte

Disclamer:
a) The nutritional information in this course is collected from various verified health,- and nutrition sites.
b) The diet plan is created by Virginia Messina, MPH, RD. who is a registered dietitian with a Master’s Degree in public health from the University of Michigan. She writes about vegetarian and vegan diets for both the public and health professionals. She is also the co-author of two books on vegan nutrition, Vegan for Life and Vegan for Her, and of the ﬁrst vegetarian textbooks for health professionals, The Dietitians’ Guide to Vegetarian Diets. She has twice co-authored the Academy of Nutrition and Dietetics Position on Vegetarian Diets, and writes two columns on current vegetarian nutrition research for a newsletter published for vegetarian RDs.
c) Always consolidate with your doctor or nutritionist if you have special nutritional requirements or needs before making any changes to your diet.

Dr Leo Venus top 5 essentials4:49
In this video Dr. Leo Venus talks about his top 5 foods, and why he choose these in particular.
Top 50 essentials foods that will get you started11:16
In this section you´ll see an overview, or a starter kit if you´d like, of which foods are great to have available to start and maintain a healthy diet. There are of course many other foods you can have in addition to this, but this overview will help you to get started and give you an understanding of what a whole food plant-based diet consist of. You can adapt it how ever you like, to create your ideal top 50 foods and more.

Popular cuisines of the World0:23
In this section you see an overview of how you can create tasty meals from the different cuisines from around the world by combining their most commonly used foods and spice together.
Here you will see which spices are most commonly put together with different type of vegetables and legumes. (often grown in the region ) so this way, you can quickly design a tasty and complete meal, based on the foods and spices you have available, or if not, you will see which foods you need to get hold of, to get started.
The most common herbs, spices, legumes and grains from the various cuisines

The plant-based diet plan7:02
In this section we will look at the plant based diet plan and this overview shows you which food groups to eat every day and how much you need of each to ensure that you get all the nutrient you need every day.
If you dont get it perfect every day, thats ok of course, but as long as you have the composition in mind and which food components to eat daily, your diet will be well-balanced, and you will give your body what it needs to thrive on a weekly basis.
Note: when I mention a specific measurement in the video, like one cup, or half a cup, I mean PER SERVING. (just so you dont get confused on how much you need every day)

Smoofee! My best drink creation ever!1:47
So, this drink is just magic, because it´s like breakfast and coffee together in one cup. I filmed it with my mobile camera, so the quality might be a bit poorer than the rest of the videos, but I wanted to share it (because it's so good) so here it is. I hope you like it as much as I do!
Vegan version of the English breakfast classic0:14
Oatmeal porridge with cardamon and a dash of lemon0:10

Introduction to sauces0:37
Sauce is the secret ingredient to any tasty dish, so give these sauces a go, and taste for your self.
Adding sauces will also make meals higher in nutrient, because they are packed with nuts, seeds, healthy fats and lots of fresh herbs.
Tahini sauce7:23
Here Dr. Leo Venus and I make a tasty tahini sauce which you can drizzle on so many different dishes.
Tahini is basically a sesame seed paste, which you can buy in large supermarkets or in the health store.
See the downloadable sheet for full recipe.
Parsley pesto4:58
This pesto is so fresh! tasty and versatile (and so easy to make!) and therefor one of my personal favorites.
See the downloadable sheet for full recipe.
Peanut sauce4:46
Her Dr. Leo Venus and I are making a super tasty peanut sauce. See the downloadable sheet for full recipe.
Cashew sauce0:03
The most versatile sauce of them all. Add what ever spice or herb to this sauce and use it in any type of meal. See downloadable sheet for full recipe.

Spicy chickpea bowl
This is one of my personal favorite dishes and I enjoy it either as a lunch or dinner. I hope you like it too! See enclosed recipe
Black bean bowl with raw food0:06
This is a super tasty bowl, which is served cold. (But if you prefer the beans warm, just heat them up)
Please view previous recipe for how to make the lemon tahini sauce, which is one of the elements of this dish.
Sweet potato and bean bowl0:04

Requirements

Must have a kitchen machine and a blender.

Description

After taking this course you will feel confident from the moment you enter the grocery store until the meal is done and ready to be served. Even on days when you lack both time, energy and imagination.

This course will teach parents with vegan teens, students on a budget and vegans how to compose and make tasty,- balanced and nutritious meals for themselves, their families and friends using only a few simple ingredients. And the meals will all be done in less then 30 minutes!

You will learn the secret to make any dish taste delicious, how to meal planning, and lots of other tricks that will impress your family and friends every time, so let's get started today!

If you are a parent and worried about what to cook for your teen, I have got you covered. In the "Plant Diet overview", you will learn how much fruits, vegetables and legumes a person needs everyday to stay healthy. So don't worry, just follow the overview and watch your teen thrive on a plant-based diet.

If you are a student on a budget and maybe new to cooking, I have got you covered. The cooking methods I use are so simple, you don't need any experience to do them. I promise! (I teach the same methods to children) In the "Flavor theme" overview, you will see how to create tasty meals, using only a few of the most common ingredients from the different cuisines from around the World (perfect for days when you don't have any imagination)

If you already are a vegan and would like to amp up your game in the kitchen getting some more fresh whole foods in your diet, this course is definitely for you too.

So, are you ready to start transforming your diet, your health and impressing your family and friends? Lets get started!

Who this course is for:

People who have just started their transition to a plant-based diet.
Parents with vegan teenagers, wondering what to cook to make sure their kids eat enough of the right foods.
Health-conscious students on a budget who are inexperienced in the kitchen, but still want to make good and cheap meals from scratch.
People who just want to eat more veggies and healthy in general.
Beginners to vegan cooking.
Vegans who are looking for some inspiration on how to amp up their game in the kitchen.

Create Healthy Plant-Based Meals in under 30mins.

What you'll learn

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Course content

Introduction1 lecture • 1min

The essential 50 whole foods to get you started2 lectures • 16min

Kitchen tools1 lecture • 1min

Bulletproof flavor combinations1 lecture • 1min

Meal composition1 lecture • 7min

20 fresh smoothie bowls packed with vitamins!1 lecture • 3min

Vegan versions of the famous breakfast classics3 lectures • 2min

The secret ingredient to any tasty meal - The sauce!5 lectures • 18min

Healthy and colorful lunch bowls that your friends and family will love!3 lectures • 1min

Quick and tasty hot everyday meals that will keep you full and satisfied2 lectures • 1min

Requirements

Description

Who this course is for: