Back to School

Back to School with Lunches to Help You Learn!

STORY AND PHOTOGRAPHY BY NATALIE FINDLAY

It’s been a long time since we have had to get the whole One positive thing that the coronavirus has shown us is that gang organized. With this changing world, we are looking we need to do as much as we can to keep our bodies healthy. What at a new normal for some things but not for others - while we eat is an integral part of supplying nutrition to our bodies. school classes may still be a little up in the air as we write, These recipes have quality ingredients, they’re flavourful and lunches are a given. easy to make, while being adaptable to different tastes.

Curry Chicken Salad Sandwiches Serves 6–8

1 large chicken breast 5 Tbs (75 mL) mayonnaise 1½ tsp curry powder 1 tsp (5 mL) Dijon mustard 2 stalks celery 35 grapes, cut in half

1. Steam chicken breast in a double boiler (cook time depends on the size of your chicken breast). Let cool then cut into small dice. 2. In a medium bowl, combine mayonnaise, curry powder, mustard, grapes, celery and chicken, and stir until everything is coated. 3. Serve with your favourite bread, wrap or pita, or as a topping on salad greens (no dressing required).

Easy Egg Muffins Makes 7

5 eggs 1/3 cup (80 mL) milk 1 green onion, sliced small 1½ tsp chili powder or other hot sauce (if desired) To taste salt and pepper 1¼ cup broccoli, chopped small 1 cup of your favourite hard cheese, grated

1. Preheat oven to 350º F. 2. Grease muffin container. 3. Whisk together eggs, milk, green onion, chili powder, salt and pepper. Add broccoli and cheese to egg mixture and combine. Pour into muffin tin and bake for 20 minutes.

Chickpea Avocado Sandwich Makes 4 sandwiches

1 398g can chickpeas, drained 1 Tbs ground cumin 1 tsp ground coriander 2 tsp black pepper To taste salt ¼ cup parsley, fine chop 2 small carrots, grated 2 avocados To taste pickled jalapeños

1. Add chickpeas to blender or food processor along with cumin, coriander, black pepper, salt, parsley and carrots. 2. Blend until you have a coarse filling. 3. Add the avocado and jalapeños (if using) and continue to blend until the avocados are just combined. You will want a bit of a rough texture for sandwiches. 4. Again, serve with your favourite bread, wrap or pita, or as a topping on salad greens (no dressing required).

Note: You can substitute cilantro for parsley. Continue to blend the mixture adding olive oil until you have a smooth texture and use as a spread for sandwiches or a dip for veggies.

Salmon Teriyaki Serves 2

2 cups cooked rice 1 Tbs (15 mL) mirin 1/3 cup (80 mL) soy sauce 1 Tbs (15 mL) sesame oil 2 Tbs (30 mL) dark maple syrup 1 Tbs (15 mL) water 200g salmon, skin and bones removed and cut into bite-sized cubes 1 avocado 1 green onion Black sesame seeds, to garnish

1. Make 2 cups of cooked rice as per package direction or use leftovers and reheat. 2. In a small pan over medium heat, add mirin, soy sauce, sesame oil, maple syrup and water. Bring to a boil and reduce to half and it becomes thicker. Once the sauce has reduced, turn off the heat. 3. Add salmon and let cook in the sauce’s residual heat, approximately 2 minutes. Turn the salmon to coat with the sauce.

4. Toast black sesame seeds. 5. In bowls or lunch containers, add rice, salmon, ½ avocado in each, and green onion. Drizzle with extra sauce and garnish with sesame seeds.

Shitake Soba Noodle Salad Serves 2

Sauce ¾ tsp fresh ginger, grated 1 clove garlic, grated ¼ cup (60 mL) soy sauce or tamari 1 Tbs (15 mL) sesame oil 1 tsp (5 mL) mirin 116 g dry soba noodles 2 Tbs (30 mL) olive oil ¼ cup shiitake mushrooms 2 small bok choy 90 g cucumber, thinly sliced 1 green onion, thinly sliced Sesame seeds and a drizzle of sesame oil for garnish Quick Snack Makes 12 small balls

5 Medjool dates 12 dried apricots ¼ cup walnuts 1/3 cup toasted, shredded coconut

1. Soak dates in hot water for 10 minutes. Remove from water and add to a blender or food processor along with the apricots, walnuts and coconut. 2. Pulse until the mixture starts to come together. Scrape down sides and pulse again to reach desired consistency that is soft enough to hold together but with a few larger pieces for texture. 3. Using a spoon, scoop out small amounts of mixture and roll into a ball.

1. Combine all sauce ingredients in a small bowl and reserve. 2. Cook soba noodles as per package directions. 3. Sauté shiitake mushrooms in olive oil, 5 minutes. Add bok choy and let cook another 5 minutes. 4. Lightly toast the sesame seeds for around 2 minutes in a dry frying pan. 5. Place noodles in a bowl or your lunch container. Top with mushrooms, bok choy, cucumber, and pour the sauce overtop. 6. Garnish with green onion, sesame seeds, and a drizzle of sesame oil.

Grab your backpack, pencils and lunch box

Salad and have a great school year!

Natalie is a freelance writer, photographer and pastry chef. A graduate of Cordon Bleu’s pastry program, she manages her own business too to create custom-made cakes.

Cafe & Soup Co. Artisan, market-sourced gluten-free soups made with love. The way mom used to make it!

Gluten-Free Cream of White

Wine Mushroom Soup Serves 6-8

Sauté: 500 g thinly sliced white mushrooms in ¼ cup butter until soft.

Add: 1 cup white wine and 1½ cups water, bring to a boil, simmer 10 mins and set aside.

In a large pot sauté 1 cup diced onion, 1 cup diced celery and 1 Tbs minced garlic in 2 Tbs butter.

Add: 2 L quality stock (veg or chicken), ½ cup of white rice, ½ roasted red pepper, ½ tsp nutmeg, 1 tsp white pepper, 1 tsp dry mustard, 2 tsp Herbes de Provence. Bring to boil, simmer until rice is cooked, then add 1½ L heavy cream (33%).

Blend until smooth with an immersion blender.

Add mushroom mixture, and stir gently, simmer 5 mins and serve.

Enjoy!

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