Family Meal Prep

This morning to start the Victoria Day weekend we had a nice big breakfast of whole wheat waffles and fruit salad.

Using a wavy knife and a melon baller, my 7yearcold and 5 year old were able to make the fruit salad with very little intervention from me.  Allowing me to make the waffles.  

When they are involved in the preparation, they really gobble it up!

Carrot Cake Triangles or Home made Bear Paws

So all kids know Bear Paws or the store brand Penguins.  My kids of course want them, they are well packaged and full of sugar.  So, here is my attempt toke a Bear Paw like snack for my kids.

I decided to make my first attempt a Carrot Cake version and used this recipe:

http://www.healthyheath.ca/2013/03/carrot-pineapple-muffins.html?m=0

You could use oatmeal, or chocolate chip muffin recipes or any other muffin recipe you enjoy.

Here is how I made them Bear Pawish:

That's right, cook them in my Sandwich maker

I put in a small amount of batter to each segment 

Cook until the indicator comes on(or a bit longer) then flip them and cook a few minutes more.

Them let cool on a rack

 

And Voila!  Carrot Cake Triangles!

No Bake Oatmeal Raisin Bars

This super easy snack requires no baking it is quick to make and can be made with any dried fruit. These are vegan and gluten free!

1 1/4 cups raisens (or dates or dried apricots etc...)

3/4 cup of oats

Pinch of salt

1/2 tsp vanilla extract

A small handful of sunflower seeds (optional).

Put all ingredients into a food processor and pulse until the ingredients are mixed and the raisens have formed a paste.

Press into a small baking dish or muffin tins (makes 8 muffin size), I used star shaped silicone moulds.  Refridgerate for about an hour.  Cut into bars and enjoy!

Coconut Red Lentils

This is a super easy, tasty dish that keeps well in the fridge for up to 3 days.  It is vegan and can be served with brown rice or quinoa.

What you need:

1 lbs dried red lentils rinsed and drained

1 can coconut milk 

1/2 cup coconut palm sugar

Water as needed

Salt and pepper to taste

Combine all ingredients in a large pot and add water to cover.  Bring to a boil then turn down to a simmer.  Simmer stirring occasionally for 1/2 hr to 40 min until the lentils are soft.  Serve over brown rice or quinoa.  Enjoy!!!

Home Made Lunchables

All the kid want them.  There is something about the packaging and everything in one little sectioned container.  But, they are so processed and unhealthy!

Here is how we do it.  Turkey Kalbassa, good whole cheese,  veggies and rice or whole wheat crackers.  Put it all in a sectioned  container and you are good!

Turkey & Sweet Potato Shepherds Pie

This is a healthier take on a favorite comfort food.  Using ground turkey, sweet potatoes and adding lots of veggies makes this a satisfying meal.

What you need:

1 pkg ground turkey

2- 3 very large sweet potatoes 

1/2 cup minced onion

1 cup shredded carrots

1/2 cup shredded zucchini 

1/2 cup chopped green beans

1/2 cup chopped cauliflower

1/2 cup chopped red bell pepper

(You can use any veggies you like, broccoli, peas, corn etc...)

1 cup chicken stock

1 tsp Worcester Sauce

1tsp corn starch

Salt & pepper to taste

Peel, chop, boil and mash the sweet potato, you can add a bit of butter, olive oil or coconut oil and salt and pepper to the potatoes when you mash them.  While the potatoes are cooking brown the turkey in a large skillet.  When the turkey is almost browned add the shredded carrot and zucchini.  Once brown put the turkey in a medium casserole dish, add the chopped vegetables to the turkey.  Turn the oven on to 350.   Drain the fat from the skillet that you browned the turkey in then put over medium high heat and  put the chicken stock in the skillet add the Worcester Sauce, dissolve the corn starch in a 1/4 cup of water and add to the stock, add salt and pepper to taste. Let simmer until the mixture thickens, adding water if necessary.  Pour the stock over the turkey and top with the sweet potato.  

Bake for 40-60 minutes until the edges bubble and the sweet potato starts to brown.  Remove from oven, let cool slightly and serve.

Note* if you need extra water for the stock you can add flavor by using the water from the boiled sweet potato.  

Vegan MAC & Cheese with Cauliflower

Our family loves MAC & cheese.  I can't have the cheese and I don't want to deny my family a favorite, I also don't want to make 2 meals.  So, I gave made my own version with simple substitutions and added son extra veggies with cauliflower purée.  Not vegan?  Just use butter, cows milk and your choice of cheese.

What you need:

2 cups uncooked pasta of your choice.  Cook the pasta stove top according to the directions.

1/2 cup whole wheat flower

1/2 cup vegan margarine

1/2 tsp ground sage

1/2 tsp ground thyme 

Salt & pepper to taste

Approx 2 cups rice milk

1 1/2 cups Daiya Mozerella or cheddar shreds

1 cup cauliflower boiled and puréed.  

Preheat oven to 350.  In a medium sauce pan on medium-low heat, combine the flour and margarine and stir until it forms a paste.  Add the sage, thyme, salt and pepper then slowly add about 1 cup of milk as you stir.  Once the milk is mixed with the flour mixture begin to add the Daiya a little at the time letting it melt.  If it gets to thick add more milk, stir in the cauliflower purée once all the Daiya is melted.. Once the pasta is cooked put in a lare casserole dish, pour the cheese mixture over top of the pasta,  place I the oven a cook for 20-30 minutes until the mixture is bubbling. Serve warm and enjoy!