Time to Raid the Pantry

These days we are home and cooking more than ever. Many of us have turned to cooking and baking as a necessity and also as a way to pass the time and relieve anxiety. Since trips to the grocery store are not as frequent as they once were, we may need to work with what we already have in the pantry.  As we try to provide our families with the most nutritious meals we can, the following plant-based recipes are both delicious and pantry friendly!

Breakfast:

A hearty breakfast is the perfect way to start the day. A good meal fortifies the kids preparing them to tackle their schoolwork and energizes the adults so they are ready to juggle the kids as well as their work day. The trick is finding foods that will appeal to both.  How about pancakes?

Banana Oat Pancakes From Jen | @learningfrombalance | learningfrombalance.com

Gluten-Free • Dairy-Free • Makes 8 Pancakes | Prep & Cook Time: 10 min & 5 min  

Ingredients

• 1⁄3 cup of old fashioned oats
• 1⁄2 mashed Banana
• 1 scoop of Vanilla Protein (I use Smart Pressed Juice Protein)
• 2 tbs of Water
• 1 Egg
• 3 tbs of Egg Whites
• 1 tbs of Chocolate Chips
• 1⁄2 tsp of Baking Powder
• 1⁄4 tsp of pure Vanilla Extract
• 1 tsp of Cinnamon

Steps

1. Grind the old fashioned oats to make an oat flour
2. Mix all of the ingredients together in a mixing bowl
3. Let mixture thicken while your griddle heats up
4. Pour the mixture onto griddle to form your pancakes (approx. 8 pancakes)
5. Cook until bubbles form, then flip to brown the other side
6. Plate and top with your favorite toppings! 

Lunch/Dinner

For a great dinner or lunch option whip up a batch of tasty nutritious veggie burgers! Serve with a salad for lunch or on a bun with all the fixings and a side of oven baked sweet potato fries for an easy (but delicious) dinner.

Black Bean Burgers from Jen | @learningfrombalance | learningfrombalance.com

Gluten-Free • Vegan • Makes 8 Burgers | Prep & Cook Time: 10 min & 20 min

Ingredients

• 1 can of unsalted Black Beans
• 1 Egg
• 2⁄3 cup of Chickpea Crumbs
• 1⁄2 cup of diced Green Pepper
• 2 Garlic cloves
• 1 tbs of Chili Powder
• 1 tsp of Cumin
• 1⁄4 of a small Onion
• 1⁄2 of a Lime (juiced)
• Pink Salt and Pepper to taste

Steps

1. Preheat oven to 375°
2. Wash, rinse, and dry the black beans, then mash them in a big bowl.
3. Add green pepper, onion, and gar- lic into a food processor and blend. Try to get as much water out as possible.
4. Add the mixture, egg, chickpea crumbs, and seasonings to the black beans.
5. Mix and form into patties.
6. Bake for 20 minutes, flipping them halfway
7. Plate and add your favorite top- pings! (Store remaining in the freezer) 

Snacks

Don’t forget the snacks! Keeping a stash of healthy snacks on hand is the key to avoiding the mid-morning crash and the 3PM slump. Make and freeze some extra for the kids to grab or serve them with fruit if cooking breakfast is not in the cards. 

Apple Spice Muffins from Ashley | @namasteupbeet | namasteupbeet.com

Vegan • Makes 12 Muffins | Prep & Cook Time: 5 min & 20 min

Ingredients

• 2 cups Whole Wheat Flour 
• 1 tbsp Baking Powder
• 2 tsp Cinnamon
• 1⁄2 tsp Salt
• 1⁄2 cup Coconut Sugar
• 1⁄2 cup Oats
• 1⁄2 grated Apple
• 4 oz Apple-Sauce (about 1⁄2 cup)
• 1 1⁄4 cup Cashew Milk (or any non-dairy milk) 
• 1 tbsp Lemon Juice
• 1 tsp Vanilla

Steps

1. Mix together dry ingredients and wet ingredients in separate bowls
2. Mix the wet ingredients into the dry ingredients until just combined, don’t over mix! 
3. Fold in any additional add-ins you may like, I added some slivered almonds
4. Scoop about 1⁄4 cup into greased muffin tin, sprinkle with more oats, bake at 375° for 18-20 min, or until a toothpick comes out clean 

This is also a great time to check the pantry and use some of the items that may have made it into your shopping cart without a specific plan.

Chickpea water, known as aquafaba, can be used as a vegan substitute in many recipes that call for eggs or egg whites such as meringues, fancy, foamy cocktails and mayo. So don’t throw away the liquid from the can when you make that healthy hummus dip for your vegetables.

Try substituting black beans in your recipe for a fudgy, sweet gluten-free brownie. It's a tasty treat loaded with fiber and omega-3s.

Cashews are naturally creamy and make delicious milk when blended with water. Everyone loves peanut butter, but when you’re up for a change, try making your own cashew butter.

Get creative! 

No time to cook and need a quick ready-to-eat snack? Stay stocked up with Protein Power Ball! Our protein balls provide 6 grams of plant-based protein per serving and are only 60-65 calories per ball. They’re perfect to fuel up before a workout or in-between work calls! 

Be sure to check out our  Fitness Snacks Ebook  for more recipes as well as some quick and easy workout tips!