So putting an actual meal on the table is tough to manage with a busy schedule. I usually start my kids out with raw veggies and then throw something together quickly. Here is a healthy, “thrown together meal”. Start out with B&M Beans (made right in Portland, Maine)…my guess is the can lining is not BPA free :(, although I am uncertain. We’ll get there one day, I am sure 🙂
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vegetarian protein, yay.
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You have your protein, next add your carbohydrate side. People do not still count carbs, right??
This recipe was adapted from:
http://kblog.lunchboxbunch.com/2011/01/buttery-maple-corn-muffins-vegan-recipe.html
Vegan Corn Bread Muffins
3/4 cup plain soy milk (or other non-dairy milk)
1 cup whole wheat pastry flour, (or whole wheat graham flour)
1 cup plus 2 Tbsp. corn meal, organic (mine was from my Maine farm share. Hooray for local goods!)
1/2 cup unsweetened apple sauce
1 teaspoon cinnamon
1/2 cup maple syrup
1/2 cup vegan butter, softened, such as Earth Balance (or regular if you are not wanting vegan)
1/4 tsp salt
1 tsp baking powder
dash of baking soda
2 Tbsp nutritional yeast (optional, but so worth adding it!)
muffin liners or cooking spray for muffin tins
Directions:
1. Preheat oven to 375 degrees.
2. Place muffin liners or spray your muffin tins with cooking spray.
3. Ingredients
4. In a mixing bowl, add the dry ingredients and toss well. Then add in the liquids. Fold until a nice batter forms.
5. Pour batter about 3/4 full in each tin.
6. Bake at 375 degrees for 30 minutes – or until edges become browned. Cool. Serve warm for best taste results.
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| super buttery, moist, and mildly sweet on their own that there is no need to add any additional spread. |
Dinner is served. Not extravagant, but quick, balanced, and widely accepted by the pickiest eaters.
