Eggs are such an easy and delicious way to ensure your child gets a healthy dose of protein. These gluten- and nut-free frittata cups can be made in a mini-muffin pan too, but you’ll need to reduce the baking time to 10 to 12 minutes. Whether mini frittatas or muffin size, they’re yummy and nourishing to the core. Plus, they’re just as delicious served cool out of a lunchbox as they are warm out of the oven.
Tip: these can easily be made dairy free by omitting feta cheese or using a plant-based substitute that you can buy at your local health food store.
Per serving:
Preheat oven to 350 F (180 C). Grease 12 regular muffin cups or 16 mini muffin cups with coconut oil or line with paper muffin cups.
In large bowl, whisk together eggs, brown rice milk, Italian seasoning, and garlic powder. Stir in grape tomatoes, grated zucchini, spinach, and feta.
Fill muffin cups about 3/4 full and place in preheated oven. Bake for 15 to 20 minutes, until frittatas have risen and are golden on top. Store in fridge for up to 5 days or in freezer for up to 3 months.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.