Lunch Prep - Bars & Bites

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

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).

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 appr. 1/2 inch thick.

CHOCOLATE CHIP COOKIE DOUGH BITES

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 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.

TURKEY/QUINOA MEATBALLS

Powered by protein and vegetables, these super easy bites are a big hit in our house. Quinoa doubles the protein while reducing meat consumption. This is easy to pack into lunches to go, or double the recipe and make a big batch and stock your freezer for busy weeknights to come.

INGREDIENTS:

1 lb organic ground turkey - 1/4 cup cooked quinoa - 2 cloves garlic, minced - 2 green onions (scallions) minced - 1/2 medium carrot, grated and chopped finely - 1 tsp grated ginger - 1 tsp dried parsley - 1 tsp dried cilantro - Dash of chinese 5 spice - Couple dashes of soy sauce (low sodium or Bragg's) - Juice of 1-2 medium limes - Salt & pepper to taste

DIRECTIONS:

Preheat oven to 350F.

Combine the turkey and quinoa in a large bowl. Don’t be afraid to get your hands dirty - food always tastes better with some added love.

Now add green onion, carrots, herbs, ginger, lime juice and salt and pepper. Stir everything together with your hands until you can easily roll them into little balls. Roll out your turkey mixture into whatever size meatballs you like (I made mine almost bite size) for easy protein snacks.

Turkey quinoa meatballs ready to be baked.

Place your meatballs on a baking sheet lined with parchment paper. Bake them for 10 - 20 minutes, depending on the size, until they are no longer pink in the middle.

QUINOA BAKED CHICKEN FINGERS

This kid-friendly favourite is gluten free, high in fibre and protein, and the chia adds a nice Omega punch. The kids love it and it makes an easy grab-and-go lunch. When you have the time, do yourself a favour and double this easy recipe and freeze some for later. It’s also a great habit to get into making a large pot of quinoa to be used all week.

INGREDIENTS:

4 organic skinless boneless chicken breasts, sliced into 3-inch long tenders - Salt and pepper - 1/2 teaspoon garlic powder - 1/4 teaspoon paprika - 2 cups cooked red or white quinoa - 1/2 cup gluten free bread crumbs like Mary's or brown rice crumbs - 1/4 cup ground chia - 2 eggs - 2 tablespoons olive oil

DIRECTIONS:

Preheat oven to 350F.

Spread out the quinoa on a piece of wax paper or aluminum foil. Mix chia and gluten free crumbs together and spread over the quinoa. Squeeze together until the moisture of the quinoa is absorbed. Place the eggs in a shallow bowl. Sprinkle the chicken with salt, garlic powder, pepper and paprika.

Dip the chicken in the egg and then into the quinoa mixture, turn over and coat. Place onto a baking cheat. Brush with olive oil and bake at 350F until translucent thru and crispy, about 20 minutes.