FAMILY HEALTH
LUNCH PREP: by Alyssa Bauman, Nourished.ca
BAKE THESE BARS AND BITES FOR BACK TO SCHOOL
For some, going back to school is an absolute welcome, while for others, it is filled with concern. Whatever you decide to do for school, one thing is a constant—we all want our kids fuelled up and ready to learn—be it at home or at school. From back to school lunches, to quick and easy brain breaks, to after school snacks, we have rounded up some of our favourite, tried and true recipes to keep your family healthy, thriving and focused. As September approaches, be sure to add these lunch recipes to your back-to-school shopping lists.
CACAO PUFFED QUINOA BARS
CHOCOLATE CHIP COOKIE DOUGH BITES
These tasty nutritional powerhouses tick all the boxes in the macronutrient stakes. This recipe includes healthy fats: coconut oil; protein and complex carbs: hemp, quinoa; antioxidant: cacao and cranberries; and for taste: chocolate. These are a great packable treat for an after school snack (just skip the nuts).
Enjoy this yummy cookie dough batter without the processed foods, refined sugars, raw eggs and chemicals. These protein-packed fibre bites were so popular, my oldest enlisted the crew to make yet another batch.
INGREDIENTS: 1/2 cup coconut oil 2 tablespoons coconut butter 1/2 cup raw cacao powder (or unsweetened cocoa powder) 1 tblsp hemp seeds 2 tblsp maple syrup
Pinch of salt 1 cup puffed quinoa (see below) 1/4 cup dried cranberries 1/4 cup shelled pistachios or walnuts (omit or sub pumpkin seeds for school-friendly version)
DIRECTIONS: Puffing quinoa lightens up quinoa’s hearty consistency without changing the nutritional profile. Simply pour quinoa into a large dry pot. Heat and stir for about 5-6 minutes. Melt coconut oil and coconut butter in a saucepan. Sift and stir in the raw cacao powder and blend in the maple syrup, hemp seeds, salt, puffed quinoa, cranberries and pistachios. Grease and line loaf pan. Pour the mixture into the pan and chill in the fridge overnight until set (overnight). Cut into snack-size bites, or heartier bars at approximately 1/2 inch thick.
14 www.WestCoastFamilies.com
INGREDIENTS: 1-2 tblsp hemp seeds 2 tblsp chia seeds 3 cups rolled oats 1.5 cups chocolate chips 1/2 cup maple syrup 2 tblsp vanilla Extract
1/4 tsp cinnamon 1/2 cups coconut shreds 1/4 cup coconut oil, melted Optional extras: Ground flax seeds, cranberries, goji berries
DIRECTIONS: Mix chia in half a cup of water and set aside. Split your oats in half. Process one half into flour. Pour the other half of the whole oats in a bowl. Mix flour and whole rolled oats. Add in all other dry ingredients. In a separate bowl, mix together wet ingredients. Add to the dry bowl. Mix well. Hands work and little hands love this. Put in the fridge for at least 30 minutes. Remove from the fridge and start rolling about a tablespoon of dough forming into lil golf balls. Again, little hands love this. Place on a tray and set in the fridge again for at least 10 minutes so they set. Store in the fridge in airtight containers separated by parchment paper.
