Chris Meal Preps Lunch For a Week | From the Test Kitchen & Healthyish | Bon Appétit
Chriscould we do a spoon check spoon check ooh a mere six on this lovely Wednesday morning I don't know I'm sort of running low yeah totally I've got like 50 more here though so when we're talking about okay the feel good food plan we're talking specifically today about your
lunchstrategy and the thing about having a
lunchstrategy is at least personally my strategy is to try to do as little as possible but get as much as possible out of whatever I do so our strategy this year relies on this just a big pot of really nicely cooked chickpeas now could you use chickpeas from a can absolutely you could but the thing that making your own chickpeas gets you is that not only are the chickpeas themselves better because you know they're fully seasoned the way that you like they have all the salt and kind of flavor inside the chickpeas themselves and I don't know about you but usually the chickpeas that I buy are kind of like a little bit flat little bit metallic need a lot of help and definitely a lot of salt but the liquid that you get with these chickpeas is what makes them so special so I've made this really big batch of chickpeas and I'm going to show you two ways that you can use them in two really easy to prepare
lunches it all starts with having beautifully cooked chickpeas that have tons of flavor in them so I'm just rewarming these slightly just so they kind of get like nice and fluid again chickpeas have like all that aqua...
Fabra right you know it has a ton of body and has a ton of richness to it so you actually you get something that's a little bit closer to like you know it's like a chicken kind of stock one that's like super kind of rich and unctuous so it's bushed once one pound of soak chickpeas I think it's a couple of quarts of water 1/4 cup of olive oil a few strips of lemon peel which may seem weird but it just adds like a really nice fragrance to the chickpeas I'm kind of a bright note 1 sliced medium onion and I think 6 cloves of garlic nothing's being sweated you know beforehand everything's just dumped into the pot brought up to a simmer and then simmer till tender and usually soaked chickpeas can take you know around like an hour and a half let's say or two hours and in that time you know you've got plenty of downtime to be working on any other kind of like
weekend prep you want to be working on so this is just a base that can get you to a lot of places and you can kind of riff on this however you want if you don't want to put the lemon in or onion or whatever Tommy mentioned bay leaves absolutely throw some bay leaves in here it's just sort of the starting point so in this case of like this kind of salad that we're gonna put together here and then the sandwich I'm going to show you you really if you're just assembling you know you don't have to make that much more additionally you know if you take some chickpeas...
I'm just gonna kind of drain some of this liquid off but by no means do I want to discard the liquid so I've got some chickpeas I'm just gonna kind of assemble this salad you know kind of right here on this plate this is the kind of thing you can do super easily in the morning before you head off to work there he is yeah the happiest he's been all
weekand he's like back on the coffee sauce and it's like it's frankly good to have him back you might notice one bottle you Wow and II know and is this your first cup of coffee okay I guess so I look not everybody loves radicchio you may notice there is a plate full of nothing but radicchio here but this is the thing like I love bitter greens they just like absolute do it for me and you they're super convenient from the standpoint of you don't have to wash them nobody is washing lettuce on a Wednesday morning for their head off to you know to work for the day cucumber it's nice it's easy to kind of cut up I have some carrots of roasted you know yesterday just like super simple this could be like roasted cauliflower broccoli you know kind of just spread around all kind of like work it in like I'm frankly often like make
lunchfor my wife and like this is something I'll do and I'll just kind of build in a container for her before I head off to work these are ten minute eggs by that I mean we lowered the eggs into gently boiling water and start timeing ten minutes from when the...
water returns to a boil 10 minute kind of gives you this where you have like a little bit of jam enos to the center of that yolk there you know but like the outer rim has kind of started to dry out so this tahini ranch Tommy mentioned he's a big fan I'm a super big fan there's something about tahini when it's balanced with olive oil with thinned out with a little bit of water so it stays like nice and creamy and emulsified and like bringing in that ranch flavor and that can come from a number of places but I think the things that are most key are onion powder and garlic powder which kind of sound like a little bit weird right because like does anybody actually still cook with like onion powder and garlic powder this is like a clear-cut case to absolutely make for having them in your spice cabinet part of the reason that they work so well is that fresh garlic is gonna kind of the flavors gonna build and intensify over time and ultimately kind of like the flavor profile is gonna kind of mutate over time where it's gonna kind of probably get like real strong and then eventually turn like a little bit bitter on you so it's kind of hard to gauge how much to put in there you don't necessarily want that sharp garlic flavor I feel like that's like a Paul Hollywood kind of like double hand gesture I don't know I feel like that's like like hands like up here kind of like a little bit of a grimace in the baked and approve sorry I've been...
watching so much great British baking show it's just like it's like all in there there are certain things you would do on the
weekend that you're just never gonna do on a
weeknight like I will never make chickpeas on a
weeknight I probably won't turn my blender on on a
weeknight no matter how good a dressing is but on a
weekend you know in like the afternoon light of a Sunday where you're feeling kind of optimistic and positive about the world yeah I'll like bust out the blender I'll find all the parts you know each one is like a minimum of three pieces that your kids have kind of invariably hidden like various toy bins in the apartment point being if you bring like a little container this to your work or just take it out of the fridge when it's time to kind of eat
lunchat home whatever making this dressing on a
weekend will set you up for the best
weekever so we've got our ranch on there and then whatever herbs you might have on hands I think we've built like flavor in a way that like you get from like a rich kind of creamy you know like kind of sour cream and like you know we're like a buttermilk you know kind of like just tons of flavor but we've done it in a way that's like it's not like entirely obvious and yeah it's dairy-free and is it vegan it's vegan boom vegan you don't need all of the elements here you know to kind of make like a great like kind of
lunchsalad that travels well is easy to kind of...
assemble in the morning or really quickly you know in just kind of a few minutes I'd say that's our pull and I do want to be a salad friend it's gluten-free you're fired up I'm fired up Rover's fired up radicchio because it travels super well you could even dress it in the morning and it would probably hold up until
lunchno problem if he didn't have a little sidecar for your dressing roasted vegetables in this case just carrots but it could be anything you know if you want to include them or not no big deal sweet potatoes absolutely we've got that kind of elsewhere and like
lunchand kind of dinner for feel good food plan and then 10-minute eggs and then the dressing is tahini ranch I think you can pack everything I think you go one of two ways whether pack everything in the container aside from the dressing or you dress everything and pack it into the container and you keep the herbs on the side because in like a little damp paper towel like they can hang out to
lunchno worries or on the merit top yeah now you can do layers you know absolutely I think those like Sam things you make as a kid with all the colors and stuff exactly just like that yeah yeah walk it's a walk away by pools all right as long as you've got like you know a little dressing a couple of these elements the chickpeas obviously then you're good to go this is
lunchoption number one so we're talking sandwiches for the feel good food plan kind of
component one thing that I think is cool that I didn't even know as a thing until this past year so it's kind of been a big 2018 for me is the mashed chickpeas sandwich it is so packed with flavor it is so good for you it's full of protein it's nothing but protein you know I have kind of a like maybe a cup and a half of chickpeas here drained that I'm gonna use has kind of the base for the filling of this of the sandwich I do want to make sure I take like all the kind of liquid you know out of these just so that it doesn't get too wet so I'm gonna be adding kind of additional olive oil yogurt for creaminess obviously you could use mayonnaise but I feel like yogurt it's a little bit more kind of on-brand for feel-good food plan I'm gonna do maybe so this is gonna be for two sandwiches I'm gonna do start with like about a quarter cup of yogurt I'm gonna hit this with a little bit of lemon juice I'm a big fan of capers you know in stuff like this just because they're so punchy and give you such like good kind of sharp flavor I'm only gonna do that's a couple teaspoons roughly chopped just so they kind of disperse a little bit more evenly sort of spread the flavor around salt as always and then I'm not like the biggest raw celery fan but celery just has that ability to like give you that crunch and a little bit of contrast with that soft kind of meaty chickpea I'm just gonna do a quick chop on a little bit of...
this all right and then a little fork to mash should get you most of the way there might take you know a minute a little bit of sort of assiduous mashing to kind of smash those chickpeas apart get them a little bit creamy get them to kind of bind all these flavors you've added all the textures okay all right I see what's happening here we need a little more yogurt a little more creamy creamy a little more salt and I actually I need to break down these chickpeas a little bit more just to bring out a little bit more of their creaminess to them and maybe a touch more of this lemon the other thing I wanted to mention about the tahini ranch I kept it on set just because this is one of those things like not that you'd want to dress these chickpeas with nothing but the tahini ranch but like a little spoonful will go a long way in terms of making this like super creamy helping it bind getting like tons of flavor in there and if you've got it on hand like honestly you're not going to taste just like a tablespoon of it but it will make a big difference to your sandwich see where we're at here mmm that's good Top Gun is my favorite movie he can do very little wrong in terms of like his like actual work you know and performances that la
testmission impossible incredible why he did his own helicopter stunts so a little bit of lettuce is great you know just as a barrier at least like for some of your bread you could do it on both sides if you're like not...
eating it right away if you've got a packet for
lunchor whatever let us definitely like gives you a little bit of that insulation and then a little bit of the pickled onion like not too much like not enough that it's gonna make your bread wet or whatever so luckily sandwich wrapping is like my specialty I feel like the way that you kind of deal with a sandwich like this that wants to kind of be a little bit messy wrapping kind of is gonna help keep this contained having parchment paper or wax paper is like kind of key for this you can do it with foil but it gets a little bit clunky just like bringing both ends up to the top folding the top down coming down on either side of the sandwich and tucking in both sides once you have the sandwich kind of all contained and wrapped like this we can take a serrated knife and then just go right through it and then boom that just happened hey Claire this is called gourmet makes feel-good food plan don't worry the new concept we're working on so this is like kind of smashed chickpea salad sandwich a little bit of yogurt a little bit of olive oil starting to get a little bit runny on me so much proportion oh yeah I love it all right thanks Claire cool that's
lunchoh the best station partnership yeah it's Molly and her empty space where she gets to spread out every day by herself I think that's the kind of Platonic ideal for like kind of like station kind of like break down there oh yeah for sure yeah I mean...
not me obviously I'm so happy to be with Andi all the time he's not here right now though so we can like actually speak speak plainly yeah I'm surprised he didn't sort of jump into the back of the frame here wearing his you know there's a shoot going on genius you know