With the kids back at school and fall routines in full swing, it can seem impossible to fit a nutritious lunch into your busy day. Fear not—these energy-packed meals and snacks can be prepped in advance and eaten on the go to power your busy days.
Spiced Date and Nut Energy Squares
MAKES ABOUT 27 SQUARES
Easy to carry. Simple to pop and savor. And quick to assemble in bulk. Make ahead and refrigerate for a week, or store in the freezer for up to a month.
12 large, pitted dates
1/2 cup (125 mL) finely chopped walnuts
1/4 cup (60 mL) coarsely chopped almonds
1/4 cup (60 mL) chopped dried mango
1/2 cup (125 mL) unsweetened, medium-flaked coconut
1/4 cup (60 mL) maple syrup
1 tsp (5 mL) cinnamon
1/4 tsp (1 mL) nutmeg
Line a 9 in (23 cm) loaf pan with parchment paper. Combine dates, walnuts, almonds, mango, coconut, maple syrup and spices in food processor or high-speed blender. Pulse until dough reaches smooth consistency.
Press into prepared loaf pan. Cover and place in freezer until firm. Remove and cut into 1 in (2.5 cm) squares.
Each square contains: 73 calories; 1 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 12 g total carbohydrates (10 g sugars, 1 g fiber); 1 mg sodium
Lentil and Quinoa Salad with Pocket Bread
SERVES 6
This delicious vegan salad is rich in protein—excellent for a full day. For a gluten-free version, pack up a few more large lettuce leaves and substitute for pita pockets.
Salad
1 cup (250 mL) green or brown cooked or canned lentils
1 cup (250 mL) cooked quinoa, cooled
1/4 cup (60 mL) pumpkin seeds
2 Tbsp (30 mL) sun-dried tomatoes, slivered
2 Tbsp (30 mL) chopped, pitted olives
2 Tbsp (30 mL) chopped cilantro
2 Tbsp (30 mL) chopped chives
Dressing
2 Tbsp (30 mL) olive oil
1 Tbsp (15 mL) lemon juice
1 small garlic clove, minced
2 tsp (10 mL) ground cumin
1 tsp (5 mL) ground coriander
1/4 tsp (1 mL) salt
Ground black pepper
3 whole wheat pitas, cut in half
6 leaves curly-leaf lettuce
In small bowl, combine lentils, quinoa, pumpkin seeds, tomatoes, olives, cilantro and chives. Gently toss to mix.
In another small bowl, whisk together oil, lemon juice, garlic, cumin, coriander and salt. Add pepper to taste. Drizzle over lentil and quinoa mixture. Gently toss to coat. Transfer to container just large enough to hold mixture. Tightly seal and refrigerate.
To serve, line inside of pita halves with lettuce. Spoon lentil and quinoa mixture into halves and enjoy immediately. Alternatively, spoon mixture into large lettuce leaves and wrap up to serve.
Each serving contains: 241 calories; 9 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 30 g total carbohydrates (1 g sugars, 5 g fiber); 341 mg sodium
Crispy Roasted Indian Chickpea Salad with Cilantro Dressing
SERVES 6
These crispy chickpeas tossed with greens are loaded with flavor and provide a delicious boost of energy.
Roasted Chickpea Salad
2 – 19 oz (540 mL) cans chickpeas
2 Tbsp (30 mL) olive oil
1/4 tsp (1 mL) salt
2 tsp (10 mL) curry powder
1 tsp (5 mL) dried coriander
1/2 tsp (2 mL) smoked paprika
1/4 tsp (1 mL) garlic powder
2 cups (500 mL) shredded kale
2 cups (500 mL) shredded romaine
1 cup (250 mL) shredded red cabbage
1 grated carrot
Cilantro Dressing
1 cup (250 mL) lightly packed cilantro leaves
1 small shallot, peeled and chopped
1 garlic clove, minced
1 Tbsp (15 mL) lime juice
1 tsp (5 mL) honey
1/4 tsp (1 mL) salt
1/8 tsp (0.5 mL) ground black pepper
1/3 cup (80 mL) olive oil
Preheat oven to 400 F (200 C). Rinse and drain chickpeas and blot dry with paper towels. Discard any chickpea skins that loosen.
Spread out on baking sheet with shallow sides and bake in center of oven for 10 minutes, shaking pan occasionally, until chickpeas are thoroughly dry. Remove and drizzle chickpeas with oil and sprinkle with salt. Gently stir to evenly coat. Return to oven and continue to bake for 20 minutes longer, shaking pan every few minutes, until golden and slightly crispy.
Remove from oven and sprinkle with remaining seasonings. Stir gently to evenly distribute. Set aside to cool.
In large bowl, toss kale, romaine, cabbage and carrot until mixed. Set aside.
For dressing, in blender or food processor, combine cilantro, shallot, garlic, lime juice, honey, salt and pepper. Whirl to lightly blend, scraping down sides of bowl a couple of times. Then, with blender running, slowly add olive oil until creamy. Add a little water if you prefer a thinner dressing.
Transfer dressing to large portable dish or 6 small individual portable containers. Top with kale mixture. Add cooled chickpeas on top. Tightly seal and refrigerate until ready to take. Can be refrigerated overnight.
Chickpeas can be made ahead and stored in tightly covered container at room temperature for up to a week. Dressing can be made ahead and stored in the refrigerator for several days. Simply shake before using.
Each serving contains: 335 calories; 12 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 35 g total carbohydrates (7 g sugars, 8 g fiber); 555 mg sodium
