Meatless Monday – Back to School

It’s that time of year again in Canada: back to school. The Labour day weekend not only commemorates workers’ accomplishments and efforts in the labour union movement, it also marks the end of summer. For many this means a return to school and/or a routine schedule that will be kept, for the most part, until next summer.

Busy seems to be the order of the day in September so here are some Meatless Monday tips for making food prep quick, easy and nutritious.

  • Do batch cooking and baking on the weekends to prepare meals and snacks for the coming week. Portion out into single serving sizes and freeze until ready to use.
  • Make sure to have a good thermos for drinks and soups along with reuseable and non-BPA plastic bags and containers.
  • During the week make fresh meals such as pizza and stir fries. Prep time is quick and you can add loads of veggies to them to meet the recommended daily intake for vegetables. Keep tofu, tempeh, nuts/nut butters and canned beans on hand (or beans you have prepared from scratch and have frozen) to add for protein content.
  • Looking for quick cook food items? lentils (30 minutes), quinoa (20 minutes), pasta (10 minutes), couscous (5 minutes soaked in boiling hot water)
  • Invest in a crock pot. A little bit of prep and a full day of slow cooking results in a warm meal at the end of the day.
  • Portable snack ideas: hummus and veggies; oatmeal with nuts and dried fruit; muffins; homemade granola bars
  • Portable meal ideas: soup; sandwiches; wraps, hand pies with savoury filling

Here’s a quick and easy scone recipe that can be made ahead and used throughout the week. Should last at least a few days at room temperature or store them in the fridge until you are ready for another round of batch prep on the weekend.

Easy scone recipe

1¼ cups of all-purpose whole grain flour

½ tablespoon baking powder

¼ teaspoon salt

4 tablespoons unsalted butter or vegan substitute (I used Earth Balance buttery spread)

2 tablespoons fair-trade granulated cane sugar

1/3 cup almond milk

extras eg nuts, dried fruit, granola, seeds, protein powder, chocolate chips

  1. Preheat oven to 425°C.
  2. Stir together dry ingredients.
  3. Cut in butter and mix until butter becomes pebble size.
  4. Add extras; stir.
  5. Pour in milk and combine until mixture comes together.
  6. Use small ice cream scoop to form individual portion sizes and place on lined baking tray.
  7. Bake 12-15 minutes. The scones will be fragrant and slightly brown on the edges when done.

 

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