Here’s another quick weeknight meal. It’s one I reach for when I’m really short on time. Chopped raw veggies with beans over couscous takes only minutes to prepare and it’s a reliable kid-pleaser.
Today, I cubed tofu, covered it in olive oil, a splash of apple cider vinegar, garlic clove and oregano and put it under the broiler while I prepared the rest of the food. I added chopped broccoli under the broiler for the last five minutes and it was delicious.
For the grownups, I made a tahini-miso sauce. A couple tablespoons of tahini mixed with a tablespoon of each olive oil, miso and water to thin it.
Rinse the canned chickpeas under hot watch to get rid of some of the sodium from the can and warm them up. The couscous is ready about 5 minutes after the water boils – my kids like the rainbow couscous.
The best part – altogether, it takes about 15 minutes to prepare. What’s your easiest home-cooked weeknight dinner?
This meal was a combination of two things I love: miso and Japanese eggplant. The eggplant bakes until it’s buttery soft then it’s brushed with a glaze and broiled until the glaze is bubbling. We had it with wheat noodles topped with broccoli, yellow pepper, carrots and tofu.
My kids are iffy with eggplant – and I’m okay with that. They don’t have to love all the vegetables I love as long as they’re getting enough variety on their plates. I wasn’t planning on sharing these eggplants with the kids but I decided to let my daughter have a taste and she loved it. So I had to share.
2 Japanese eggplants (long and thin)
2 Tbsp sesame oil
1 Tbsp mirin
1.5 Tbsp miso (whatever kind you like – the light miso is the mildest)
Preheat the oven to 400. Slice the eggplants in half lengthwise. Brush them with one Tbsp of sesame oil and bake for 15 minutes with the skin up.
In a small bowl, combine the remaining sesame oil with mirin and miso. Stir until mixed. (I’ll admit, I wasn’t so patient with this step!)
When the eggplant is soft, remove it from the oven and flip them over so the skin is down. Slice it a few times – not through to the skin but through the soft interior. Brush the glaze on the tops of the eggplants. Place them under the broiler and broil until bubbly (only a few minutes).
The kids simply had noodles, veggies and tofu with sesame seeds on top. The sauce is light – sesame oil, mirin and soy sauce.
I bought them starter-chopsticks and they’re learning to use them quite well. They didn’t give up and switch to forks! It’s great for their small motor skills.
That’s all for tonight – have a great night and let me know what you’re cooking!
Everyone around us is sick. People at my office, kids at school – it seems the flu is going around. It’s in times like this that it’s so important to eat whole foods and veggies in every colour of the rainbow. I’m convinced that the extra servings of veggies helps us fight off infection.
This bowl was inspired by sushi – it’s not the same as my previous sushi bowl recipe – this one has roasted tofu, sweet potato, bok choy and king mushrooms. I’ve included the veggies from all our favourite sushi rolls. We crumbled nori on top but only remembered after I took the photos and we had dug in. These are the flavours we love so the meal disappeared quickly!
My son’s bowl has cubed roasted tofu, sweet potato, cucumber, red pepper, grated carrots, avocado and sesame seeds over white rice.
My daughter’s bowl has the same but also includes bok choy. The tofu was marinated in a couple tablespoons of white miso, 1/4 cup soy sauce, a tablespoon of mirin and a tablespoon of sesame oil. I let it sit in the marinade while the oven preheated to 350 F and then just poured it all on a cookie sheet and cooked it, flipping once, for about 20 minutes. They’re savoury and delicious.
This kind of a meal really works well with kids who like to keep their flavours separate. Everything may be touching (this can be an issue) but it’s easy to pile in only the foods you know your kid will eat. It’s nice to encourage new foods but every meal doesn’t have to include a challenge to overcome. This meal has lots of variety and points of entry with kid-friendly foods (cucumber, shredded carrots, avocado, sweet potato, white rice).
My son has been off all week. The lethargy and lack of appetite makes it hard to stuff him with the healing foods he needs to get back on his feet. But he doesn’t need an appetite to eat fresh homemade bread – so I filled this bread with everything his body needs. If he crashes before dinner today, I know he’s had at least one solid meal – even if it was just a piece of buttered bread!
This bread is stuffed with seeds: pumpkin, sesame, flax, sunflower, hemp and quinoa. And yet it’s light and delicious. I let it rise at room temperature for a few hours and baked it on a hot pizza stone so the crust is crunchy and the inside is fluffy.
I had my daughter’s help measuring the ingredients. It’s good for her to practice her fractions with measuring cups and to learn about the ingredients in the foods we eat. Bread making is a great craft to hand down – it’s my hope that she knows her way around her kitchen when she has her own place (we have a few years to get there!). Making bread reminds me of my grandmother – the bread I make is different but her bread was something I always looked forward to when we would visit.
Protein-rich superfood seed bread
2 cups whole wheat flour
3 cups all-purpose flour
1 1/2 cups oats
2 Tbsp ground flaxseeds
3/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/2 cup quinoa
1/4 hump seeds
2 Tbsp pumpkin seeds
1 1/2 Tbsp yeast
1 Tbsp sea salt
1/4 cup vital wheat gluten
3 cups very warm water
1/2 maple syrup
1/4 cup canola oil
Combine the dry ingredients in stand mixer. Add the wet ingredients and stir to combine (but don’t bother kneading – just make sure there’s no more dry ingredients). Let it sit in room temperature for 2 hours covered (I cover my mixing bowl with a plate – you don’t want it airtight). Don’t punch it down.
Preheat the oven to 450 F with a pizza stone inside to heat too. Prepare a flat surface with cornmeal (like a cutting board). With floured hands, grab a ball of dough about the size of a cantaloupe. Pull it into a ball, tucking the sides underneath. Let it rest while the oven heats up (20 minutes is good).
When the oven is hot and the dough ball has rested 20 minutes, brush the top with water, slice it with a knife and top it with more seeds. Slide it from the cutting board onto the hot pizza stone and bake for 30 minutes.
Once the bread is done, let it cool for about 15 minutes – I know this is hard but if you cut into it right away, it won’t keep its nice shape. Enjoy!
This isn’t an impressive dinner but it’s a weeknight and it was quick and easy. My son has been under the weather – just overtired with a low-grade fever. His immune system is working overtime fighting something off so he stayed home from school today to snooze all day. I’m able to work from home to be with him – but I had a lot of work to do so he spent most of the afternoon in front of the TV while I was working away in my office.
So when I shut my computer down for the evening and went to have dinner, he asked me to play with him. I chopped some potatoes, slathered them in olive oil, nutritional yeast and salt (makes for really nice french fries), tossed in some fake chicken fingers and frozen seitan I had made in December (when I had all the time in the world). And went to help my son build a car out of straw-like connecting toys.
The cucumber sticks are my gateway into dinner. Even when my kids are grumpy and don’t feel like eating, the cucumbers tempt them into eating and once they start, the momentum grows… they’re often grumpy BECAUSE they’re hungry. But they won’t hear it. You can’t reason with kids when they’re hangry – this is when a crispy, cool, irresistible cucumber works wonders. A few bites and they’re back to their sweet selves.
My husband and I had this spicy barbecue seitan that I made in a huge batch and froze in dinner-sized portions. That’s the best way to make seitan because it requires simmering and then baking or frying – it’s time consuming to make from scratch. But if you make a big batch, it’s a great last minute meal.
Packing nutritious school lunches can be a real challenge for anyone. The kids get limited time to eat – generally in their classrooms with minimal supervision. It’s noisy and rushed on the best of days, from what I gather. They want to eat and go for recess with their friends. But my kids know they’re expected to eat their whole lunch before they eat all their snacks. If they eat a treat before they’ve finished their lunch, they won’t get a treat the next day.
My son’s a little rule follower so if he runs out of time to finish his lunch, he’ll eat it during last snack. If he feels the lunch we’ve packed was too big, we hear about it after school – through tears. My daughter, on the other hand, has a good appetite so the challenge with her is packing enough calories for her to consume in the time allotted.
Generally, we pack leftovers from dinner – if we can. But we have a few tricks for those days when we can’t pack leftovers or if the leftovers won’t translate well into cold lunches (like soup).
Hummus and cucumber sandwiches are a good choice for my picky eater. I’ve mentioned frozen leftover pizza. Another easy lunch is peanut butter and jam, of course. But since the kids’ school is nut-free, it’s sunflower seed butter and jam.
Sunflower seed butter has more protein and fat than peanut butter so it’s a good choice for energetic, growing kids. I know my kids get plenty of vitamins but the whole foods we eat are generally low in fat. Kids need plenty of healthy fats to energize their growth spurts. These sandwiches are topped with homemade pear jam for that touch of sweetness they crave.
For high energy snacks, I’ve mentioned chia seed pudding, which is one of my daughter’s favourites. Overnight oats is preferred by my son. I always include chia seeds in his oatmeal for added protein. We also include snack mixes of dried fruit, seeds, whole grain cereals (like Shreddies), pretzels or a couple crackers. This week, I’ve added a couple heart-shaped candies to the mix as a special treat.
Other snacks include fruit, apple sauce, baked goods (like muffins or leftover pancakes) or sliced veggies (generally carrots and cucumbers).
Coming up with quick and easy lunches for the kids can be a real challenge, so I’d love to hear your ideas. What do you pack in your kids’ lunches?