National Post (National Edition)
WHAT’S THE PLAN, FAM?
SCHOOL-YEAR STRATEGIES TO FEED YOUR FAMILY AND GET THEM ENGAGED
Laura Keogh and Ceri Marsh admit that meal planning is “wildly unsexy.” But it’s also the single most impactful thing you can do to ease the stress of feeding a family, the founders of Sweet Potato Chronicles say. It saves money and time, and engages everyone in the food that fills lunch boxes and hits the dinner table.
“It’s not only what we think people should do, it’s what we do to survive,” Marsh says. “You have your best shot at getting healthy food into you and your family if you approach it this way, rather than winging it.”
In their latest volume, The School Year Survival Cookbook (Appetite by Random House, 2017), Keogh and Marsh break down not just what to cook during the school year, but the allimportant how.
“As parents, there’s a lot of prep that you can do to make your life easier. You send the kids off with all the tools; you need the tools, too, to get through the year,” Keogh says. “Without them, it can really swallow you up.”
While on tour with their first cookbook, How to Feed a Family (Appetite by Random House, 2013), the authors encountered the same question from parents: “These are all great recipes and ideas but … how?” Keogh recalls.
From tips on preparing your pantry — including mixes for pancakes, waffles and muffins — to illustrating meal planning, the book is a time-saving guide to fun and healthful family food.
“We’ve realized: you have to think ahead; you have to plan. It’s lovely to walk in the kitchen and just think about what inspires you at that moment but that’s going to be another time of life,” Marsh says with a laugh.
A highlight of the book is Transformers: intentional leftovers played out over three distinct meal options. For example, spicy beef becomes tacos with roasted sweet potatoes (recipe follows) as well as easy beef and black bean enchiladas or couscous stuffed peppers.
“We wanted to show people, just because you have leftovers doesn’t mean you have to warm it up and serve it in the same way again. You can actually transform it into an entirely new dinner,” Marsh says.
“This is going to help you maximize your time in the kitchen. And it’s going to help you with meal planning because everyone struggles for extra ideas every week,” Keogh adds.
The authors stress that meal planning and preparation are tasks for the whole family: kids can and should get involved. It could mean packing their own lunches or helping with meal planning. “A lot of parenting information is targeted at women, at moms. Even though we happen to be mothers, we really push back against that. These are family chores,” Marsh says.
BAKED OATMEAL CUPS
Makes: 12 oatmeal cups
2 eggs
1/2 cup (125 mL) brown sugar
1/4 cup (60 mL) melted coconut oil
1 1/2 cups (375 mL) milk
1/2 cup (125 mL) apple sauce (or 1 ripe banana, mashed)
2 tsp (10 mL) vanilla extract
1 tbsp (15 mL) ground cinnamon
2 tsp (10 mL) baking powder
1/2 tsp (2 mL) salt
3 cups (750 mL) oats
1/3 cup (75 mL) ground flax
Toppings: chopped nuts, seasonal fruits, chocolate chips or seeds
1. Preheat the oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together the eggs, sugar and coconut oil until well combined. Add the milk, apple sauce, vanilla, cinnamon, baking powder and salt; give it a good stir. Stir in the oats and ground flax until everything is well combined.
3. Use a 1/4-cup (60 mL) measure to scoop the batter into the muffin liners. Press a scattering of toppings onto each muffin. Bake for 30 minutes until oatmeal is completely set. Serve warm or at room temperature. Keep in an airtight container for 3 days or freeze for up to a month.
SPICY BEEF TACOS WITH ROASTED SWEET POTATOES
Makes: 4 servings
1 large sweet potato, peeled and cut into bite-size cubes
1 tbsp (15 mL) olive oil
1 1/2 tsp (7 mL) salt, divided
1/2 red onion, thinly sliced and rinsed in very warm water
1/4 tsp (1 mL) sugar
1/3 cup (75 mL) rice vinegar
2 lb (900 g) organic lean ground beef
2 tbsp (30 mL) chili powder
2 tsp (10 mL) ground cumin
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) dried oregano
1 tsp (5 mL) pepper
4 cloves garlic, minced
1/2 cup (125 mL) grated
Monterey Jack cheese Handful of chopped cilantro Salsa 8 corn tortillas, warmed according to package directions
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the sweet potatoes with the oil and 1/2 tsp (2 ml) of the salt. Spread potato pieces in a single layer on the baking sheet. Bake for 5 to 7 minutes. Toss, then bake for another 5 minutes, or until fork-tender. Transfer potatoes to a bowl; set aside.
3. In a small bowl, dissolve the sugar and a pinch of salt in the vinegar and then add the onions; set aside.
4. In a large skillet, cook the beef over medium heat, breaking it up with a wooden spoon, until browned, about 10 minutes.
5. Meanwhile, in another small bowl, blend the chili powder, cumin, cinnamon, oregano and pepper.
6. Stir the garlic, spice blend and remaining 1 tsp (5 mL) salt into the beef; cook for another 2 minutes. Transfer half the beef to a serving dish. Put the other half in an airtight container and store in the refrigerator to use for another dinner.
7. Place the beef, sweet potatoes, onions, cheese, cilantro, salsa and tortillas on the table for taco assembly.
GET AHEAD: Save 10 to 12 minutes by completing step 2 in advance; store the potatoes in an airtight container in the refrigerator. Save another 5 minutes by completing step 3 and storing the onion mixture in the refrigerator. Save a further couple of minutes by mixing up the spices in step 5; store in an airtight container.
Excerpted from The School Year Survival Cookbook: Healthy Recipes and Sanity-Saving Strategies for Every Family and Every Meal (Even Snacks) by Laura Keogh and Ceri Marsh. Copyright © 2017 Sweet Potato Chronicles. Photography copyright © 2017 Maya Visnyei Photography. Published by Appetite by Random House®, a division of Penguin Random House Canada Ltd. Reproduced by arrangement with the Publisher. All rights reserved.