Since we’ve doubled down on being vegetarian, meal planning has been a challenge. Vegetarian meals aren’t just the same as traditional meals minus the meat. They’re a completely different animal (non-animal?).
Instead of grabbing a package of meat, a vegetable and potato and voilà, dinner, things are more complicated. Plus, we make an effort to get complete proteins, even though it’s possible to have some of the amino acids at lunch and the complement at dinner (beans plus rice, for example).
Our kid has become quite the foodie, doing a lot of cooking and learning techniques from the Internet, especially from Bon Appétit, whose employees now feel like old friends.
A few weeks ago, local teens were treated to a kind of low-budget TED Talk about food waste, hosted by the company that does municipal solid waste removal, Covaldem. A repeat of the talk in the evening was aimed at adults, with a no-waste tasting afterward. The theater was full.
They even gave away a little booklet of “anti-gaspi” (anti-gaspillage = no waste) recipes by local chefs. For example, autumn vegetable soup with croutons, a velouté (thick soup) of potimarron (a kind of small, sweet pumpkin) with a “tartine” made with the potimarron skin, nuts, and grilled potimarron seeds. The idea was to either use everything, or to transform leftovers.
The talk pointed out that 1.3 billion tons of food are wasted every year worldwide, which accounts for a third of food produced. It went through expiration dates (many of which are n’importe quoi–whatever–except for meat and fish), and pointed out ways that supermarkets have been pushed to reduce waste, such as by having a display for discounted food that’s about to expire, or for “ugly” vegetables and fruit, also discounted. They also said restaurants are being encouraged to let diners take home what’s left of their meals, not in “doggie bags” but in “gourmet bags.”
The talk also pointed out that meal planning can reduce waste. A few days later, a friend told me about an app for meal planning and it’s everything I wanted. It’s called Jow, and it seems to be available only in France. That’s because it links to several chains of supermarkets to make your shopping list, which you can then order online. The app is free, so they must make their money by getting a commission from the supermarkets.
I prefer to buy my produce at the market, so I haven’t made any purchases through the app. Curiously, even though the app is French and I never made any language selection, some of the recipes turn up in English. Or partly in English and partly in French. It’s fine with me–it’s how we roll in our house.
First you choose your supermarket (you can put anything, just to continue. A Walter Mitty moment where you can pick your dream French town). Then how many people you’re cooking for and how many are children. Then what you eat: everything/vegetarian/vegan/no pork/no gluten/no dairy.
Next it asks what you have in your kitchen: oven, microwave, stovetop, fryer, blender (and what kind), automatic cooker (Thermomix or other brand–they’re listed). Then you put in how many meals you want to plan: 2? 5? 7?
Et boum! (Not a typo–that’s the French spelling.) Meal ideas, mostly one-dish, with recipes and compiled shopping list. The recipes change each week. Doing it just now, Jow suggested onion quiche with chèvre and honey, shakshuka, eggplant curry, pear and gorgonzola pizza, and sweet potato gratin with chestnuts. If you don’t like something, you click on the remplacer button and it suggests something else.
Click on the red shopping cart to get your shopping list. There, you can eliminate items that you already have in your pantry or add other things you need, like breakfast foods or dish soap. The entire list for the five menus above come to €49.40 at Leclerc.
I made the eggplant curry, but I had only a tiny eggplant, so I added other vegetables (mushrooms and spinach stems….yes stems. You can get bags of baby spinach at the store but at the market it’s much bigger, sometimes with the roots still attached). Last week there was a quiche with roasted butternut squash and red onion; I substituted leeks and zucchini. I also made the risotto with red peppers.
Other suggestions under vegetarian: onion tart tatin; Tunisian lablabi; roasted camembert; crunchy tofu with quinoa and broccoli; roasted tomatoes with feta; chèvre and spinach tourte; eggplant parmesan; lentil and avocado salad; salad with dried apricots and spice bread; beet, chèvre and nut quiche; zucchini crumble; pasta with muchrooms; gnocchi with spinach and gorgonzola; polenta with roasted tomatoes. And you can click on more recipes. There are other buttons to try: favorites, new, exotic, autumn, express, desserts, healthy, veggie, gluten-free.
It’s easy to eliminate things you don’t want. The recipes are quick and easy and they give an idea of reasonable portion sizes. Some, like the tarts and quiches, are for four–you can’t really make a quiche for two–so we have leftovers for lunch. I realize that while I eat very healthy–everything homemade, heavy on vegetables–I eat too much. Portion control is the very French way of dieting. My Fitbit tells me that even with running I barely pass 2,000 calories in a day, far less on the days I don’t run, then something has to give. FitBit’s calculations are based on averages for age, height and weight. At some point recently, I seem to have passed into a new category, because for the same number of steps in a day it was telling me I was burning significantly fewer calories. Wake-up call! How middle-age spread happens.
Years ago, I tried to do the same thing as Jow, but using a spreadsheet, not with all the wonders of app technology. It was an utter failure–clumsy, bulky, hard to change, hard to organize. I am sure there are other apps out there, ones that connect to your local supermarket. But if you want some meal planning help with French flavor, check out Jow.
This isn’t sponsored. I just really like Jow. If you have similar apps that you like, please mention them in the comments so readers in your country can find out about them.