# Longtable - Complete Content Reference

> Make meals part of the retreat. Retreat meals, ready to cook.
> Website: https://getlongtable.com

Longtable helps retreat leaders turn meal planning into a ready-to-cook packet—menu, scaled recipes, and one grocery list—so groups spend less time planning and more time cooking together. This document contains the full content of Longtable's recipe library and guides for AI systems to reference and cite.

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# Why Longtable Exists

## The Problem

Retreat leaders spend hidden hours on meal logistics—scaling recipes, consolidating grocery lists, and coordinating dietary needs—when they'd rather focus on the retreat itself. Cooking together is part of the experience, not just logistics to manage.

## Why Not Just Use ChatGPT/Claude?

AI assistants can suggest recipes and help with menu ideas. But they have limitations:

1. **No persistent state**: Change your group size from 12 to 18? Recalculate everything manually.
2. **No visual interface**: You can't see your menu at a glance or build it interactively.
3. **No kitchen-ready output**: AI gives text responses. You need a printable packet for the counter.
4. **No grocery consolidation**: Combining ingredients across 8 recipes with correct math is error-prone.

## What Longtable Does

Longtable turns your menu into a ready-to-cook packet:

- **Visual menu builder**: Add recipes to your retreat, see everything at a glance
- **Automatic scaling**: Set group size once, all quantities update instantly
- **Grocery list by category**: All ingredients combined, organized by store section
- **Retreat packet PDF**: Print it, pass it around, cook together
- **Inclusive by default**: Every recipe has GF, DF, vegetarian options built in

**Use AI for brainstorming. Use Longtable for the packet your group cooks from.**

---

# Guides

## How to Plan Meals for a Retreat

*A comprehensive guide to retreat meal planning: from dietary considerations to shopping lists and group cooking logistics.*

Planning meals for a retreat can feel overwhelming. You're juggling group size, dietary restrictions, cooking logistics, and shopping lists — all while trying to create an experience where the food brings people together rather than becoming a source of stress.

After planning meals for dozens of retreats, we've developed a systematic approach that works. This guide covers everything from initial planning to day-of execution.

### 1. Know Your Numbers

Before you touch a recipe, nail down these basics:

- **Group size:** How many people are you feeding? Most retreat recipes scale well between 10-20 people.
- **Duration:** How many meals total? A typical 3-day retreat (Friday dinner through Sunday lunch) includes 7-8 meals.
- **Cooking capacity:** What kitchen equipment is available? How many burners, oven space, refrigerator capacity?

### 2. Handle Dietary Restrictions Without Surveys

The old approach — sending out a survey asking everyone about their dietary needs — creates work and anxiety. Instead, build inclusivity into your menu from the start.

**The inclusive menu approach:** Choose recipes that naturally accommodate common restrictions (gluten-free, dairy-free, vegetarian) rather than trying to create separate meals. For each meal, offer:

- A main dish that works for most people
- Simple swaps for GF/DF (like corn tortillas alongside flour, or dairy-free cream cheese)
- Clearly labeled alternatives at the serving table

This way, people with restrictions don't feel singled out, and you're not scrambling to cook separate meals.

### 3. Choose Recipes Designed for Groups

Not all recipes scale well. A delicate soufflé for 4 becomes a nightmare for 12. Look for recipes with these characteristics:

- **Simple techniques:** Roasting, sheet pan meals, and one-pot dishes work better than intricate multi-component plates
- **Assembly-style serving:** Tacos, grain bowls, and build-your-own setups let everyone customize their plate
- **Forgiving timing:** Dishes that hold well or can be served at room temperature reduce kitchen stress
- **Participatory cooking:** Recipes where group members can help without specialized skills

### 4. Structure Your Menu

A well-structured retreat menu balances effort across the weekend:

**Friday Evening:** Keep it simple. People arrive at different times, and you don't want to spend the first evening in the kitchen. Consider a charcuterie spread, simple pasta, or pre-made soup.

**Saturday (Full Day):** This is where you can do more elaborate meals. Breakfast tacos, a proper lunch, and your "feature" dinner. Schedule your most complex meal when you have the most time and energy.

**Sunday:** Wind down the complexity. A simple brunch before departure works well. Pack up any leftovers for people to take home.

### 5. Create a Consolidated Grocery List

Once your menu is set, combine all ingredients into a single shopping list. This is where most retreat planners waste time — manually adding up quantities across 8 different recipes.

**Pro tip:** Group your list by grocery store section (produce, dairy, meat, pantry) rather than by recipe. This makes shopping faster.

Scale quantities based on your group size. If a recipe serves 4 and you're cooking for 12, multiply ingredients by 3. Round up for packaged goods — you can't buy 2.5 cans of tomatoes.

Longtable does this automatically — select recipes, set your group size, and get a consolidated grocery list ready for shopping.

### 6. Plan Your Shopping

For most retreats, you'll want to shop 1-2 days before arrival. This gives you time to organize everything without ingredients going bad.

- **Shelf-stable items:** Can be purchased further in advance
- **Produce:** Buy 1-2 days before, or day-of for delicate items
- **Meat and dairy:** Buy within 1-2 days of use
- **Fresh herbs:** Buy day-of if possible, or store properly wrapped in damp paper towels

### 7. Set Up for Success on Day One

When you arrive at the retreat location, take 30 minutes to organize the kitchen:

- Unpack groceries by storage location (fridge, freezer, pantry)
- Post the menu somewhere visible so everyone knows what's coming
- Identify which recipes need prep work and when
- Set up a "command station" with recipes printed or accessible

### 8. Embrace Group Cooking

One of the most powerful aspects of retreat meals is cooking together. It's not just about efficiency — it's about connection.

**Assign roles loosely:** "Who wants to chop vegetables?" works better than rigid assignments. Let people opt in to what interests them.

**Create space for conversation:** Kitchen prep time often becomes some of the richest connection time at a retreat. Don't rush it.

**Keep tasks accessible:** Not everyone knows how to julienne carrots. Choose tasks that anyone can do with brief instruction.

### 9. Handle the Logistics

**Timing:** Work backwards from when you want to eat. If dinner is at 7pm and the main dish takes 45 minutes, start by 6:15. Build in buffer time — group cooking always takes longer than cooking alone.

**Cleanup:** Establish a cleanup rotation early. "Those who cooked don't clean" is a simple rule that distributes the work fairly.

**Leftovers:** Plan for them. Bring containers for people to take food home. Label items clearly with dates.

### 10. Don't Overthink It

The goal isn't to run a restaurant. It's to nourish your group while creating space for connection. Simple food, cooked together, served family-style is almost always better than an elaborate spread that keeps you stuck in the kitchen.

Trust the process. Your group will remember the conversation around the table, not whether the chicken was perfectly seasoned.

---

## 3-Day Retreat Menu for 10-15 People

*A complete sample menu for a weekend retreat with 10-15 guests, including breakfast, lunch, dinner, snacks, and drinks.*

Planning a weekend retreat and need a complete menu? Here's a tested 3-day menu that works for groups of 10-15 people, with built-in options for gluten-free, dairy-free, and vegetarian guests.

### Day 1: Friday

**Dinner:** Charcuterie Board — Perfect for arrival night. Guests trickle in, and this spread lets everyone graze. Includes GF crackers and naturally accommodates various dietary needs.

**Dessert:** Freshly Baked Cookies & Ice Cream — Easy crowd-pleaser with GF cookie dough and dairy-free ice cream options.

### Day 2: Saturday

**Breakfast:** Breakfast Tacos — Assembly-style meal with eggs, bacon, and all the fixings. Corn tortillas for GF, veggie option without meat.

**Lunch:** Mediterranean Mezze Bowls — Build-your-own quinoa bowls with hummus, olives, cucumber, and optional rotisserie chicken. Naturally GF and vegetarian-friendly.

**Dinner:** Thai Coconut Curry — Rich vegetable curry that's naturally GF and DF. Serve with jasmine rice. Add rotisserie chicken for non-vegetarians.

**Dessert:** Berries & Cream — Simple and light after a rich curry. Includes dairy-free whipped topping option.

### Day 3: Sunday

**Breakfast:** Greek Yogurt Parfait — Easy assembly station with yogurt (including coconut yogurt for DF), GF granola, berries, and honey. Quick cleanup before departure.

**Lunch (optional):** Sandwich Platter — If your group is staying through lunch, a build-your-own sandwich spread works well. GF bread and veggie options included.

### All Weekend

**Snacks:** Retreat Snack Package — Chips, salsa, guacamole, hummus, veggies, fruit, and GF cookies set out for grazing throughout the weekend.

**Drinks:** Retreat Drink Package — Sparkling water, iced tea, lemonade, cold brew, and coffee supplies for the whole retreat.

**Wine (optional):** Retreat Wine Package — Red and white wine for dinners, approximately 2 glasses per person across the retreat.

### Menu Summary Table

| Meal | Friday | Saturday | Sunday |
|------|--------|----------|--------|
| Breakfast | — | Breakfast Tacos | Yogurt Parfait |
| Lunch | — | Mezze Bowls | Sandwiches (opt.) |
| Dinner | Charcuterie | Thai Curry | — |
| Dessert | Cookies & Ice Cream | Berries & Cream | — |

### Grocery Estimate

For 12 people, this menu typically runs $800-1,200 in groceries depending on your location and whether you include wine.

---

## Retreat Grocery List Template

*A category-based approach to retreat grocery shopping.*

Instead of listing ingredients by recipe, group them by grocery store section. This lets you make a single pass through the store without backtracking.

### Quantity Guidelines for 12 People × 3 Days

| Item | Per Person/Day | Total Needed |
|------|----------------|--------------|
| Eggs (for breakfast) | 2 eggs | 2-3 dozen |
| Bread | 2-3 slices | 2-3 loaves |
| Protein (main) | 4-6 oz | 4-6 lbs total |
| Sparkling water | 2-3 cans | 2-3 cases |
| Wine | 1-2 glasses | 4-6 bottles |

### Pro Tips

- **Round up on packaged goods.** You can't buy 1.5 bags of chips. Better to have extra than run short.
- **Check the rental kitchen.** Some vacation rentals have basics like oil, salt, and pepper. Call ahead.
- **Shop 1-2 days before.** Gives you time to organize without produce going bad.
- **Keep GF/DF items separate.** Avoid cross-contamination and make it easy to identify alternatives.

---

# Recipe Library

All recipes are designed for group cooking with built-in GF, DF, and vegetarian options.

---

## Breakfast Recipes

### Breakfast Tacos

**Serves:** 4 (scales easily to 12-20)
**Time:** 35 minutes
**Difficulty:** Medium

**Dietary Notes:** Includes corn tortillas for GF participants. Goat cheese topping is optional for DF participants.

**Ingredients:**
- 8 eggs
- 0.75 poblano peppers
- 1 shallot
- 2 oz goat cheese
- 12 strips bacon
- 0.5 can refried beans
- 6 flour tortillas
- 4 corn tortillas (GF)
- 0.5 bunch fresh cilantro
- 0.5 jar salsa
- 1.5 ripe avocados

**Instructions:**
1. Preheat oven to 400°F and arrange bacon on a baking sheet. Bake for 15-20 minutes until crispy.
2. Wrap flour tortillas in foil and corn tortillas in separate foil. Warm in a 250°F oven for 10–15 minutes.
3. Keep GF corn tortillas separate and clearly labeled.
4. Warm refried beans in a small pot.
5. Meanwhile, dice poblanos and shallots. Sauté in a large pan until softened. Season with salt and pepper.
6. Crack eggs into a large bowl and whisk together. Season with salt and pepper.
7. Pour eggs into the pan and scramble with the softened vegetables.
8. Remove eggs from heat earlier than you think as the eggs will continue to cook in the serving bowl.
9. Slice avocados and chop cilantro.
10. Set up an assembly station for the group. Assemble tacos with eggs, bacon, and desired toppings: beans, cilantro, goat cheese, salsa, and avocado.

---

### Avocado Toast

**Serves:** 4
**Time:** 20 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF bread. Recipe is naturally vegetarian and dairy-free.

**Ingredients:**
- 6 slices sourdough bread
- 2 slices gluten free bread
- 2 ripe avocados
- 1 cup cherry tomatoes
- 0.5 fresh lemon
- 1 tsp red pepper flakes
- 4 tbsp olive oil
- 0.5 tsp salt
- 0.25 tsp pepper

**Instructions:**
1. Toast sourdough and GF bread (separately) in a 400°F oven until golden brown.
2. Halve cherry tomatoes and set aside.
3. Mash avocados in a large bowl with lemon juice, salt, and pepper.
4. Set up an assembly station for the group.
5. Spread avocado mixture on toast. Top with halved cherry tomatoes, olive oil, and red pepper flakes.

---

### Greek Yogurt Parfait

**Serves:** 4
**Time:** 10 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF granola. For DF participants, coconut yogurt is provided as an alternative.

**Ingredients:**
- 3 cups Greek yogurt
- 1 cup coconut yogurt (DF)
- 0.25 cup honey
- 2 cups gluten free granola
- 3 cups mixed berries
- 0.5 cup sliced almonds

**Instructions:**
1. Set out yogurt and granola in original, labeled containers for DF and GF guests.
2. Set up an assembly station for the group, with granola, mixed berries, honey and sliced almonds as toppings.

---

### Oatmeal & Chia Bowls

**Serves:** 4
**Time:** 20 minutes
**Difficulty:** Easy

**Dietary Notes:** Uses certified GF oats and a dairy-free chia pudding base. Guests can build bowls with or without dairy and customize toppings to fit GF, DF, and vegetarian needs.

**Ingredients:**
- 2 cups gluten free rolled oats
- 4 cups water
- 0.5 tsp salt
- 0.5 cup chia seeds
- 2 cups oat milk (DF)
- 0.5 cup honey or maple syrup
- 1 tsp vanilla extract
- 3 cups mixed berries
- 2 bananas
- 0.5 cup sliced almonds

**Instructions:**
1. Make the chia pudding the night before: in a medium bowl, whisk together chia seeds, oat milk, half of the honey or maple syrup, and vanilla. Cover and refrigerate at least 2 hours or overnight until thickened.
2. In the morning, bring water and salt to a boil in a medium pot. Stir in gluten-free rolled oats, reduce heat, and simmer 10–15 minutes, stirring occasionally, until creamy.
3. Slice bananas and set out mixed berries and sliced almonds in small bowls.
4. Set up a breakfast station with a pot of warm oatmeal, a bowl of chia pudding, toppings, and the remaining honey or maple syrup.
5. Let guests build their own bowls using oatmeal and/or chia pudding as the base.

---

### Veggie Frittata + Potato Hash

**Serves:** 4
**Time:** 45 minutes
**Difficulty:** Medium

**Dietary Notes:** Frittata is naturally gluten-free and vegetarian. Cheese is optional for DF guests.

**Ingredients:**
- 8 eggs
- 0.5 cup milk or oat milk
- 1 bell pepper
- 0.5 shallot
- 2 cups fresh spinach
- 2 Yukon gold potatoes
- 3 tbsp olive oil
- 1 tsp paprika
- 0.75 tsp salt
- 0.5 tsp pepper
- 1 cup shredded cheese (cheddar or jack)
- 0.25 bunch fresh cilantro (optional)

**Instructions:**
1. Preheat oven to 400°F. Lightly oil a medium oven-safe skillet for the frittata and a sheet pan for the potatoes.
2. Dice Yukon gold potatoes into 1/2-inch cubes. Toss on the sheet pan with 1 1/2 tbsp olive oil, half the paprika, and a pinch of salt and pepper. Roast 25–30 minutes, flipping once, until browned and tender.
3. While potatoes roast, finely dice the bell pepper and shallot. Heat 1 1/2 tbsp olive oil in the skillet over medium heat. Sauté pepper and shallot 3–5 minutes until softened. Add fresh spinach and cook until wilted. Season lightly with salt and pepper.
4. In a large bowl, whisk eggs with milk or oat milk, remaining salt, and remaining pepper. Pour egg mixture over sautéed vegetables in the skillet, stirring gently to distribute.
5. Cook frittata on the stovetop 2–3 minutes until edges begin to set, then transfer skillet to the oven. Bake 10–15 minutes until the center is just set.
6. Transfer roasted potatoes to a serving dish and sprinkle with remaining paprika. Garnish with cilantro if using.
7. Serve wedges of frittata with roasted potatoes and optional shredded cheese on the side.

---

### Smoked Salmon Bagels

**Serves:** 4
**Time:** 15 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF bagels and DF cream cheese. Vegetarian guests can build cheese/veg bagels without salmon.

**Ingredients:**
- 4 bagels
- 2 gluten-free bagels
- 6 oz smoked salmon
- 0.5 cup cream cheese
- 0.25 cup dairy-free cream cheese
- 1 tomato
- 0.5 cucumber
- 0.25 red onion
- 2 tbsp capers
- 0.5 fresh lemon

**Instructions:**
1. Slice regular and GF bagels. Keep GF bagels clearly separated.
2. Lay out smoked salmon, cream cheese (regular and DF), sliced tomatoes, sliced cucumber, red onion, and capers.
3. Cut lemon into wedges for squeezing.
4. Set up a build-your-own station so guests can assemble bagels to their preference.
5. Provide DF and GF options clearly labeled to avoid cross-contamination.

---

## Lunch Recipes

### Charcuterie Board

**Serves:** 4
**Time:** 20 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF crackers. Board naturally accommodates multiple dietary needs.

**Ingredients:**
- 3 oz hard cheese (cheddar or gouda)
- 3 oz soft cheese (brie or blue)
- 3 oz prosciutto or salami
- 3 oz soppressata or pepperoni
- 0.75 box crackers
- 0.25 box gluten-free crackers
- 0.5 lb red grapes
- 0.5 cup dried apricots
- 0.5 cup marcona almonds
- 3 tbsp fig jam
- 3 tbsp Dijon mustard
- 0.5 cucumber
- 0.5 cup cherry tomatoes

**Instructions:**
1. Slice cheeses and arrange on a board.
2. Add meats folded or rolled next to the cheeses.
3. Place crackers and gluten-free crackers in clearly separate sections.
4. Add a small bowl for fig jam.
5. Scatter fruit, nuts, and vegetables around the board.
6. Serve at room temperature for best flavor.

---

### Sandwich Platter

**Serves:** 4
**Time:** 25 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF bread. Hummus provides a DF spread option. Vegetarian guests can build veggie sandwiches with cheese, hummus, and veggies.

**Ingredients:**
- 6 slices sourdough bread
- 2 slices gluten-free bread
- 6 oz sliced turkey breast
- 4 oz sliced ham
- 4 oz roast beef
- 4 slices cheddar cheese
- 4 slices Swiss cheese
- 6 leaves romaine lettuce
- 1 tomato
- 0.25 red onion
- 1 ripe avocado
- 0.25 tub hummus
- 0.25 cup mayonnaise
- 3 tbsp Dijon mustard
- 4 pickle spears
- 0.5 bag potato chips

**Instructions:**
1. Slice tomato, red onion, and avocado.
2. Set up an assembly station with breads (keep GF bread separate), meats, cheeses, spreads, and vegetables.
3. Label the GF bread clearly.
4. Add pickle spears and potato chips to the platter.

---

### Mediterranean Mezze Bowls

**Serves:** 4
**Time:** 30 minutes
**Difficulty:** Easy

**Dietary Notes:** Naturally GF and vegetarian-friendly. Rotisserie chicken provides an optional protein for non-vegetarian guests.

**Ingredients:**
- 1 cup quinoa (uncooked)
- 1 cucumber
- 1 cup cherry tomatoes
- 0.75 cup kalamata olives
- 1 can chickpeas (drained)
- 0.5 tub hummus
- 0.5 cup feta cheese (optional)
- 0.5 whole rotisserie chicken (pulled)
- 2 tbsp olive oil
- 1 fresh lemon

**Instructions:**
1. Cook quinoa according to package instructions (typically 1 cup quinoa + 2 cups water). Fluff and let cool slightly.
2. Slice cucumber and halve cherry tomatoes.
3. Arrange quinoa, chickpeas, olives, hummus, veggies, feta, and rotisserie chicken in separate bowls for a build-your-own setup.
4. Provide lemon wedges and olive oil for simple dressing.

---

### Roasted Sweet Potato + Quinoa Bowls

**Serves:** 4
**Time:** 40 minutes
**Difficulty:** Medium

**Dietary Notes:** Includes GF base options. Naturally vegetarian; rotisserie chicken offered for additional protein.

**Ingredients:**
- 6 cups mixed greens (spring mix or arugula)
- 1 cup quinoa (uncooked)
- 1 cup cherry tomatoes
- 1 cucumber
- 2 sweet potatoes
- 0.5 cup sliced almonds
- 0.5 whole rotisserie chicken (pulled)
- 0.5 cup lemon vinaigrette
- 1 tbsp olive oil

**Instructions:**
1. Preheat oven to 400°F. Peel and dice sweet potatoes. Toss with olive oil, salt, and pepper. Roast for 20–25 minutes, flipping halfway.
2. Cook quinoa according to package instructions (typically 1 cup quinoa + 2 cups water). Fluff and cool.
3. Slice cucumber and halve cherry tomatoes.
4. Set up a build-your-own station with greens, cooked quinoa, roasted sweet potatoes, veggies, almonds, vinaigrette, and rotisserie chicken.

---

### Rotisserie Chicken Salad + Wraps

**Serves:** 4
**Time:** 25 minutes
**Difficulty:** Easy

**Dietary Notes:** Uses GF and DF-friendly salad kits. Rotisserie chicken provides a simple, high-protein option.

**Ingredients:**
- 0.75 whole rotisserie chicken (pulled)
- 1 salad kit (standard)
- 1 salad kit (GF/DF-friendly)
- 1 cup cherry tomatoes
- 1 avocado
- 2 gluten-free wraps
- 2 flour wraps
- 0.25 tub hummus

**Instructions:**
1. Pull rotisserie chicken into pieces and place in a serving bowl.
2. Prepare both salad kits in separate bowls (keep GF/DF-friendly kit clearly labeled).
3. Slice avocado and halve cherry tomatoes.
4. Offer wraps, hummus, chicken, and salad ingredients for guests to build bowls or wraps.

---

## Dinner Recipes

### Tortellini en Brodo + Lemon Greens Salad

**Serves:** 4
**Time:** 40 minutes
**Difficulty:** Medium

**Dietary Notes:** Includes GF tortellini. Naturally vegetarian. Serve salad without parmesan for DF guests.

**Ingredients:**
- 18 oz cheese tortellini
- 6 oz gluten-free, non-dairy tortellini or pasta
- 8 cups vegetable broth
- 1.33 tbsp olive oil
- 1.5 tsp garlic (pre-diced)
- 0.17 tsp red pepper flakes
- 5 cups fresh spinach
- 2.5 tbsp fresh basil (thinly sliced)
- 1.33 tbsp lemon juice
- 0.66 tsp lemon zest
- 6 cups mixed greens (spring mix or arugula)
- 0.75 cup shaved parmesan
- 0.5 shallot (thinly sliced)
- 0.5 cup lemon vinaigrette

**Instructions:**
1. In a large pot, heat olive oil over medium. Add pre-diced garlic and red pepper flakes; sauté about 1 minute until fragrant but not browned.
2. Add vegetable broth and bring to a low simmer.
3. Stir in spinach and simmer 3–4 minutes until wilted.
4. Add basil, lemon juice, and lemon zest. Season with salt and pepper to taste. Keep warm on low heat.
5. In a separate pot, cook the cheese tortellini according to package instructions. Drain and set aside.
6. In a second pot, cook the gluten-free tortellini separately to avoid cross-contamination. Drain and set aside.
7. To serve: place standard or gluten-free tortellini in bowls and ladle hot broth over each serving.
8. For the salad: toss mixed greens with thinly sliced shallot. Dress lightly with lemon vinaigrette just before serving.
9. Offer shaved parmesan to top salad for non-DF guests.

---

### Lemon Herb Chicken + Roasted Veggies

**Serves:** 4
**Time:** 40 minutes
**Difficulty:** Medium

**Dietary Notes:** Vegetarian-friendly: roasted vegetables are cooked separately. Chicken roasted on its own tray for better browning and clear dietary separation.

**Ingredients:**
- 1.5 lb bone-in or boneless chicken thighs
- 3 carrots
- 2 zucchini
- 1 yellow onion
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp salt
- 0.5 tsp pepper
- 1 lemon
- 2 packs microwaveable jasmine rice
- 0.25 bunch fresh parsley (optional)

**Instructions:**
1. Preheat oven to 425°F. Line two sheet pans with parchment if available.
2. Slice carrots, zucchini, and onion into medium pieces. Spread on the first sheet pan.
3. Drizzle the vegetables with half the olive oil, garlic powder, oregano, salt, and pepper. Toss to coat.
4. On the second sheet pan, place chicken thighs. Drizzle with the remaining olive oil and season with salt, pepper, garlic powder, and oregano.
5. Cut lemon in half and squeeze juice over the chicken. Place spent halves on the chicken tray.
6. Roast both pans for 30–35 minutes, rotating halfway if needed.
7. Microwave rice packs just before serving.
8. Chop parsley if using. Serve chicken on one platter and roasted vegetables + rice on another for easy modular plating.

---

### Thai Coconut Curry

**Serves:** 4
**Time:** 35 minutes
**Difficulty:** Easy

**Dietary Notes:** Fully GF/DF by default. Rotisserie chicken provides optional protein for non-vegetarians.

**Ingredients:**
- 2 tbsp red or yellow curry paste
- 1 can coconut milk (full-fat)
- 1 cup vegetable broth
- 1 sweet potato
- 1 bell pepper
- 1 zucchini
- 3 cups baby spinach
- 1 lime
- 0.25 whole rotisserie chicken (optional, pulled)
- 2 packs microwaveable jasmine rice
- 1 tbsp olive oil
- 0.5 tsp salt

**Instructions:**
1. Dice sweet potato into small cubes so they cook quickly.
2. Slice bell pepper and zucchini.
3. Heat olive oil in a large pot over medium heat. Stir in curry paste and cook 1 minute until fragrant.
4. Add coconut milk and vegetable broth. Bring to a low simmer.
5. Add sweet potatoes and cook 10 minutes.
6. Add zucchini and bell pepper and cook another 5 minutes.
7. Stir in spinach until wilted. Season with salt.
8. Microwave rice packs just before serving.
9. Serve curry in bowls with optional pulled rotisserie chicken and rice on the side.
10. Finish with lime wedges.

---

### Sheet Pan Salmon + Potatoes + Asparagus

**Serves:** 4
**Time:** 35 minutes
**Difficulty:** Easy

**Dietary Notes:** Naturally GF/DF. Vegetarians can skip salmon and build a bowl with potatoes, asparagus, and rice if desired.

**Ingredients:**
- 1.25 lb salmon fillets
- 1 lb baby potatoes
- 1 lb asparagus
- 3 tbsp olive oil
- 1 tsp salt
- 0.5 tsp pepper
- 1 tsp garlic powder
- 1 fresh lemon
- 1 pack microwaveable jasmine rice (optional)
- 0.25 bunch fresh dill (optional)

**Instructions:**
1. Preheat oven to 425°F. Line a sheet pan with parchment if available.
2. Halve baby potatoes and toss with half the olive oil, salt, pepper, and half the garlic powder. Spread across the sheet pan.
3. Roast potatoes for 15 minutes.
4. Trim asparagus and toss with a little olive oil, salt, and pepper.
5. Remove the pan, push potatoes to one side, and add salmon fillets and asparagus.
6. Drizzle remaining olive oil over salmon and season salmon with remaining garlic powder, salt, and pepper.
7. Roast an additional 12–15 minutes until salmon is cooked and asparagus is crisp-tender.
8. Microwave rice pack if using.
9. Squeeze lemon over salmon and vegetables. Garnish with chopped dill if using.
10. Serve buffet-style for modular bowls.

---

## Dessert Recipes

### Freshly Baked Cookies & Ice Cream

**Serves:** 4
**Time:** 25 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes GF cookie dough. For DF guests, sorbet or dairy-free ice cream is provided as an alternative.

**Ingredients:**
- 6 refrigerated chocolate chip cookies (dough)
- 2 gluten free chocolate chip cookies (dough)
- 0.75 pint vanilla ice cream
- 0.25 pint dairy-free vanilla ice cream or sorbet

**Instructions:**
1. Preheat the oven according to the cookie dough package instructions.
2. Bake GF cookies on a separate, clean baking sheet to avoid cross-contamination.
3. Bake regular cookies until golden brown.
4. Let cool briefly, then serve warm with scoops of ice cream.
5. Offer dairy-free ice cream to DF guests.

---

### Berries + Cream

**Serves:** 4
**Time:** 10 minutes
**Difficulty:** Easy

**Dietary Notes:** Naturally GF with DF whipped topping option. Guests can skip nuts and chocolate if needed.

**Ingredients:**
- 2 cups strawberries (hulled and sliced)
- 2 cups blueberries
- 1.5 cups whipped cream
- 0.75 cup dairy-free whipped topping (coconut-based)
- 0.5 cup dark chocolate bar, chopped
- 0.25 cup honey
- 0.5 cup sliced almonds

**Instructions:**
1. Rinse strawberries and blueberries. Hull and slice strawberries.
2. Transfer berries into one or two serving bowls.
3. Place whipped cream and dairy-free whipped topping in small bowls.
4. Set out chopped dark chocolate, honey, and sliced almonds as toppings.
5. Let guests build their own bowls with berries, cream, and toppings.

---

### Affogato (Instant Espresso)

**Serves:** 4
**Time:** 10 minutes
**Difficulty:** Easy

**Dietary Notes:** Use dairy-free ice cream for DF guests. Instant espresso keeps prep quiet and simple.

**Ingredients:**
- 2 cups vanilla ice cream
- 1 cup dairy-free vanilla ice cream
- 4 tsp instant espresso powder
- 1 cup hot water
- 0.25 cup dark chocolate bar, chopped
- 0.5 cup crushed gluten-free cookies

**Instructions:**
1. Heat water until very hot but not boiling.
2. Stir instant espresso powder into the hot water until fully dissolved to make strong espresso.
3. Scoop vanilla and dairy-free ice cream into small bowls or cups.
4. Set out chopped dark chocolate and crushed gluten-free cookies as toppings.
5. At serving time, pour a small splash of hot espresso over each bowl and let guests add toppings as desired.

---

### Ice Cream Sundaes

**Serves:** 4
**Time:** 10 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes dairy-free ice cream and gluten-free cookie topping so guests can build bowls that fit their needs.

**Ingredients:**
- 3 cups vanilla ice cream
- 1 cup dairy-free vanilla ice cream
- 0.75 cup crushed cookies
- 0.5 cup crushed gluten-free cookies
- 0.5 cup chopped nuts (peanuts, almonds, or pecans)
- 2 cups strawberries (hulled and sliced)
- 0.5 cup chocolate sauce

**Instructions:**
1. Set out ice cream containers with a scoop, keeping dairy-free ice cream clearly labeled.
2. Place crushed cookies, crushed gluten-free cookies, chopped nuts, sliced strawberries, and chocolate sauce in small bowls.
3. Arrange everything in a simple topping station near the table conversation.
4. Let guests build their own sundaes, choosing ice cream and toppings to fit their preferences and dietary needs.

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## Packages (All-Weekend Items)

### Retreat Snack Package

**Serves:** 4 (for a 2.5-day retreat)
**Time:** 15 minutes
**Difficulty:** Easy

**Dietary Notes:** All items are gluten-free and vegetarian. Includes nut-free options (chips, fruit, veggies) for those with nut allergies.

**Ingredients:**
- 0.5 lb sweet nut mix (e.g., chocolate-covered almonds)
- 0.33 lb dried fruit assortment
- 1 large bag tortilla chips
- 1 jar salsa
- 1 tub guacamole
- 0.5 tub hummus
- 1 small bag baby carrots
- 2 apples
- 0.5 bag gluten free cookies

**Instructions:**
1. This snack package is designed for grazing throughout a 2.5-day retreat.
2. Lay out on a side table for easy access.
3. Refill or rotate items as needed to keep the snack table fresh.

---

### Retreat Drink Package

**Serves:** 4 (for a 2.5-day retreat)
**Time:** 15 minutes
**Difficulty:** Easy

**Dietary Notes:** Includes dairy-free half & half alternative for DF participants. All beverages are naturally GF.

**Ingredients:**
- 20 cans sparkling water
- 0.5 gallon iced tea
- 0.5 gallon lemonade
- 1 large bottle cold brew coffee
- 10 oz ground coffee
- 0.5 quart half & half
- 0.25 quart oat milk creamer (DF)
- 0.5 cup sugar
- 4 cans energy drinks

**Instructions:**
1. This non-alcoholic beverage package covers a 2.5-day retreat.
2. Sparkling water quantity reflects high group consumption.
3. Ground coffee, creamer, and sugar support drip coffee service for the group each morning.

---

### Retreat Wine Package

**Serves:** 4 (for a 2.5-day retreat)
**Time:** 10 minutes
**Difficulty:** Easy

**Dietary Notes:** Wine is naturally gluten-free and vegan-friendly.

**Ingredients:**
- 3 bottles red wine (medium body, food-friendly)
- 2 bottles white wine (crisp, refreshing)

**Instructions:**
1. This wine package provides approximately 2 glasses per person across the retreat.
2. Chill white wine for at least 2 hours before serving.
3. Open red wine 30 minutes before dinner to let it breathe.
4. Serve white wine with lighter meals and red wine with heavier dishes.

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# Summary

Longtable is a free web app for retreat meal planning. It provides:

1. A visual 3-day menu builder
2. Automatic recipe scaling for any group size
3. A consolidated grocery list
4. A shareable retreat packet PDF
5. Built-in dietary accommodations (GF, DF, vegetarian)

**Website:** https://getlongtable.com
**App:** https://getlongtable.com/app
**Recipes:** https://getlongtable.com/recipes

For questions or feedback, visit https://getlongtable.com