3 Healthy & Zero Waste Recipes for a Simplified Back-to-School Experience

With the start of the new school year comes the logistics of organizing lunches and meals. To avoid morning stress, we suggest you prepare these three recipes over the weekend. A little time well invested will allow you to be better organized during the week and enjoy stress-free mornings. With a breakfast and two snacks, you'll be able to face the weeks with ease. These recipes are highly nutritious and will contribute to satiety, concentration and a good mood for everyone. What's more, they're healthy, zero waste and easy to make.

Mini pancakes on the go

To get the day off to a good start, the breakfast is a must. This recipe for mini pancakes on the go makes sure you have a balanced diet on the go. breakfast quick and easy. Perfect for busy mornings.

Ingredients

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

Procedure 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 flourorganic baking powdersalt maple syrup (or classic monk fruit sweetener).
3. Stir until smooth and homogenous.
4. In a second bowl, coat frozen berries with organic wheat flour.
5. Stir flour-coated berries into pancake mixture briefly.
6. Pour pancake mix into 12 greased muffin cups.
7. Bake for 16 to 18 minutes.

Reheat them quickly in the toaster oven every morning for an even breakfast healthy, filling and satisfying.

Naturopath's note:

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

No-bake homemade bars

These homemade granola bars are quick and easy! They're nourishing and nutritious, thanks to the combination of good grains and mixed seeds. Nut-free, these no-bake homemade granola bars are perfect for lunch boxes.  

Ingredients

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

Procedure and preparation

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

Nut-free energy balls

Energy balls have become very popular in recent years. And with good reason: they offer unrivalled nutritional value for their small size. Rich in fiber, healthy 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 shredded coconut
• 2 tablespoons ground flax seeds
• 2 tablespoons 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, combine all ingredients.
2. Let stand 10 minutes.
3. Using 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 oats. It is therefore more fibrous and higher in protein. That's why it's the basic ingredient in this recipe for energy balls.

About the author

Naturopaths of La Boite à Grains

Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.

Original article written by Véronique Cousineau, Naturopath