3 Healthy & Zero Waste Recipes for an Easy Back to School

Back to school comes with the logistics of organizing lunches and meals. To avoid morning stress, we suggest you make these three recipes over the weekend. A little time invested will allow you to have a better organization during the week and thus enjoy the mornings without stress. With a healthy breakfast on the go and two snacks, you'll be able to face the weeks with ease. These recipes are very nutritious and will contribute to satiety, concentration and a good mood for everyone. What's more, they are healthy, zero waste and easy to make.

Mini pancakes on the go

A balanced breakfast is a must for a good start to the day. This recipe for mini pancakes on the go ensures a balanced breakfast while being quick and easy. Perfect for busy mornings.

Ingredients

• ¼ cup of vanilla protein powder
• 1 cup of organic unbleached all-purpose flour or farine all-purpose gluten-free
• 1 tablespoon of baking powder
• 1 pinch of salt
• 2 tablespoons of maple syrup or sweetener with classic monk fruit
• 1 cup of water
• ½ cup fresh berries or frozen + 2 tablespoons of organic unbleached all-purpose flour or gluten-free all-purpose flour
• 1 tbsp. oil (to grease the moulds)
• Optional: 1-3 tbsp oforganic hulled hemp seeds (ground)

Process and preparation

1. Preheat oven to 350 ^oF and place the rack in the middle of the oven.
2. In a medium bowl, mix the protein powder with vanilla, the organic unbleached all purpose flourflour, the baking powderthe salt, the maple syrup (or sweetener with classic monk fruit).
3. Stir until smooth and homogeneous.
4. In a second bowl, coat frozen berries with organic wheat flour.
5. Stir the flour-coated fruit into the pancake mixture and stir briefly.
6. Pour pancake mix into 12 greased muffin cups.
7. Bake for 16 to 18 minutes.

Reheat quickly in toaster oven every morning for a healthy, filling and satisfying breakfast.

Note from the naturopath:

These mini pancakes on the go are very balanced. The vanilla protein powder provides a protein boost that supports energy and focus making these mini pancakes a perfect breakfast for weekday mornings.

Homemade No-Bake Chewy Bars

These homemade granola bars are quick and easy! They are very filling and nutritious thanks to the combination of good grains and seed mix. With no nuts, this no-bake homemade granola bar recipe is perfect for lunch boxes.

Ingredients

• ½ cup of creamy soy butter
• 3 tablespoons of honey
• 2 tablespoons coconut oil
• 1/3 cup of ground flax seeds
• 2 tablespoons of whole chia seeds
• ¼ cup of sunflower seeds
• ¼ cup of pumpkin seeds
• ¼ cup of shredded coconut
• ¼ cup of goji berries

Process and preparation

1. In a medium saucepan, soften the creamy soy butter and the honey over low heat (this should take one to two minutes). Add coconut oil and remove from heat.
2. Add remaining ingredients and stir vigorously.
3. Line a 9-inch loaf pan with parchment paper. Place soft bar mixture in center. Press mixture firmly into pan so that it covers bottom evenly.
4. Refrigerate for a minimum of 30 minutes.
5. Cut into 12 portions. Store in the refrigerator.

Nut free energy balls

Energy balls have become very popular in recent years. There is a reason for this: they offer unparalleled nutritional value for their small size. Rich in fibre, good fats and protein, these nut-free energy balls are sure to delight children who will enjoy handling them with their little hands.

Ingredients

• 1 cup crushed oats
• ¾ cup of shredded coconut
• 2 tablespoons of ground flax seeds
• 2 tablespoons of whole chia seeds
• 1/3 cup of sultana grapes
• ½ cup of creamy soy butter
• 1/3 cup of honey

Approach

1. In a large bowl, mix all ingredients.
2. Let stand for 10 minutes.
3. With hands rinsed with cold water, shape 24 energy balls. If necessary, rinse hands with cold water when they become too sticky.
4. Refrigerate and store in an airtight container.

Note from the naturopath:

Crushed oats are the least processed of all forms of oats. It is therefore more fibrous and more proteinous. That's why it's a basic ingredient in this energy ball recipe.

Happy back-to-school cooking!
The team at La Boite à Grains

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Recipes and photography :
Véronique Cousineau, certified naturopath