Back to School Meal Plan August 2019

Getting ready for back-to-school is chaotic! Here is a meal plan and recipes to follow over the next week so you don't have to worry about breakfasts and suppers the first week back.

Muffins

Cocoa Energy Bites

Preparation time: 20 minutes | Makes: ~ 35 small bites

Ingredients

½ cup milk or milk alternative

½ cup butter or margarine or vegetable oil (not olive oil since it has a stronger flavour)

1 cup sugar

1 teaspoon vanilla

¼ teaspoon salt

¼ cup + 2 tablespoons pure cocoa powder

4 cups large flake oats

1 cup unsweetened shredded coconut

¼ cup hemp hearts (optional – for adding omega 3’s and vitamins)

2 tablespoons infant cereal (optional – for added iron)

Directions

1. In a large pot, bring the first five ingredients to a rolling boil then turn off the heat.

2. Wisk in the cocoa powder until smooth.

3. Add the rest of the ingredients and stir really well.

4. Clean up while you let the mixture sit and cool for about 10 minutes.

5. Lay out parchment paper. Using a tablespoon, scoop the mixture and form a tight ball, then slightly flatten. When the mixture sticks to your hands (and it will), put a little water on your hands before rolling. Note, flattening helps the bites stay together.

6. Repeat for the remaining bites.

7. If any of the cookies break, try to squeeze back together.

8. Let sit for an hour then place in the fridge/freezer until ready to serve.

These freeze and thaw fantastically!

Sausage Quiche

Preparation time: 30 minutes | Cooking time: 25 + 45 minutes | Makes: 8 large servings

Ingredients

2 tablespoons vegetable oil (3 tablespoons if using lean meat like turkey sausage)

5 large sausages (any kind) or 7 breakfast sausages, roughly chopped

1 medium white or red onion, sliced or 4 green onions, sliced

2 cups fresh vegetables like grape tomatoes, sliced mushrooms, sliced zucchini or frozen mixed vegetables, any kind (thawed and drained very well)

2 cups flour (can use 1 cup white: 1 cup whole wheat)

1 teaspoon baking powder

¼ teaspoon each salt and pepper

¼ teaspoon any dried herb like parsley or 1 tablespoon any fresh herb like basil

4 cups milk or milk alternative

4 eggs

1 ½ cups shredded cheese

1 package (about 250 grams) chopped frozen spinach, defrosted and drained well

1/4 cup chopped sun-dried tomatoes (optional)

Directions

1. Preheat the oven to 375°F. Grease a large, deep baking dish around 9 inches by 13 inches.

2. Spread the oil onto the bottom of the dish. Then scatter the sausages and vegetables into the dish.

3. Bake for 25 minutes.

5. Meanwhile, place the dry ingredients into a bowl.

6. Stirring constantly, slowly add in the milk. Stir until smooth.

7. Mix in the eggs and stir in half of the cheese.

8. When the sausage is done, pour the milk mixture into the baking dish.

10. Bake for about 45 or until a knife inserted into the middles comes out clean. Top with the remaining cheese. Let sit for a few minutes before serving.

Easy Spaghetti Sauce

Rainbow Buddha Bowls

Parent buddha bowl

Ingredients

3 ½ cups cooked quinoa or rice, preferably brown rice

10 slices of chicken/turkey deli meat cut into strips or 2 rotisserie chicken breasts, shredded

1 cup canned beans, any type, rinsed and drained

1 ½ cups sliced marinated beets, drained

1 ½ cups pre-packaged vegetable slaw, any type

½ cup unsalted nut or seed, any type

½ cup + 2 tablespoons light dressing, any type or hummus or homemade sesame dressing (recipe coming soon)

Optional ¼ cup fresh cilantro, chopped

Directions

1. Warm up the quinoa or rice.

2. Divide the rice between the bowls.

3. Divide the rest of the ingredients between the bowls except for the dressing.

3. Right before serving, drizzle each bowl with about 2 tablespoons of the dressing.

Toddler buddha bowl

Buddha bowl for lunches for the week

Light Caesar Salad

Preparation time: 10 minutes | Makes: About eight 1 cup servings

Ingredients

1 large head romaine lettuce, roughly chopped then washed

½ cup nuts or seeds, any type

2 firm apples, washed then diced

¾ cup mayonnaise, preferably low fat

½ teaspoon mustard

1-3 cloves garlic, minced or ¼ - 1 teaspoon garlic powder (adjust to taste)

2 tablespoons olive oil

3 tablespoons lemon juice or apple cider vinegar

¼ cup parmesan cheese

¼ cup water

Directions

1. Pat the lettuce dry with a clean tea towel or paper towel.

2. In a large bowl, layer the lettuce topped with the nuts and chopped apple.

3. In a small bowl, stir the rest of the ingredients until smooth.

4. Store the dressing in the fridge until right before serving.

5. Top with the dressing and toss.

Recipe image source: https://www.nationaljewish.org/health-insights/healthy-eating/recipes/apple-salad-in-butter-lettuce-leaves