Munch Menu V.18
A surprising pasta shape victory + gateway cabbage
If you’re new here, welcome! To get started, check out my first munch menu, which includes my dietary philosophy and an overview on how to use these weekly meal plans. Also, make sure to stock up on my (mostly) non-toxic munchkin kitchen essentials which help make meal prep much easier.
By now, you’re probably used to me going on about how my menu approach is more about practicing flexibility than force-feeding kids a particular nutrition ethos.
It’s right up top in the fine print: the goal of this newsletter is to help busy parents avoid feeding their kids pasta five times a week.
However, if you do end up feeding your kids pasta five times a week, there’s nothing wrong with that. We can still find small victories in that formula. The flexibility muscle can be honed. And it can be as simple as switching up the pasta shape.
For the last month, I’ve been on an insane deadline for my novel edits and have had very little time in the kitchen, which has meant relying more on quick fixes and lazy dinners (pasta or a rotisserie chicken or takeout).
Recently, I decided to shake things up by introducing my munch to bow-tie pasta. It’s one of the more whimsical shapes, and like tiny little alphabet noodles, was surely invented for children.
And yet, she was having none of it. Not even after we pivoted and rebranded the plate as butterfly pasta.
Since then, I’ve been trying to do a better job of changing the noodle shape every time we have a pasta night to see if there are any new winners besides spaghetti and “finger pasta” (penne).
As an adult with a gluten allergy, it can be hard even for me to branch out. I shared my favorite GF brands here, but the shapes are more limited. So I was thrilled to see that Jovial started making mafalda corta, which looks like lasagna noodles cut into tiny rectangles. Their curly edges were an immediate hit, and we’ve since dubbed it ribbon pasta in our house.
You’ll find it on the menu this month, in case you need some new inspiration. If you can’t find it, feel free to swap in finger or butterfly pasta—whatever is new and exciting and marketable.
Other small victories include slaw, specifically napa cabbage, which was sampled as part of our ongoing dinnertime “crunch off” competition. I still can’t get her to eat salad, but slaw seems to be a loophole on account of the sound effects. I hope it’s a win for you too.
Happy munching!
Phoebe
THE GAME PLAN
Store-Bought Spotlight
(elements you can buy)
Chicken Sausage: My small batch go-to is D’artagnon, which makes a Mediterranean variety and one with mushrooms that are both incredibly flavorful. The apple is slightly sweeter and a munch fave.
Apricot Baked Beans: Most baked beans have tons of added sugar, and while these are definitely on the sweet side, all Heyday products have ingredient lists I can get behind. You’ve seen these guys make a few Munch Menu appearances—they are a crowd pleaser! Buy whatever brand is convenient for you since that is the point of a canned option.
Gluten-Free Mafalda: This seems to be the new “it” pasta shape and I’m thrilled that it’s made its way into the GF aisle. In addition to the more widely available Jovial, I have to give a big shout out to Giadzy, Giada De Laurentiis’ brand, which makes some of the BEST GF pasta out there. They don’t have Mafalda but their Taccole Corte is similar (both look like mini lasagna noodles).
Gotham Greens Pesto: This is by far my favorite store-bought pesto brand, usually found in the refrigerated section. I prefer the flavor of their vegan version, which doesn’t have cheese. PRO TIP: freeze cubes of remaining pesto in silicone ice cube trays and start a freezer baggie labeled “pasta sauces.”
Frozen Pork & Cheese Tamales: You can find this line of frozen tamales in the freezer aisle of Whole Foods, and like frozen burritos, they are a great option to have on hand for a quick lunch or dinner. If you can’t find tamales, a frozen burrito would be an easy swap. If you want to make them from scratch, they are also a good make-ahead option! I sadly don’t have a recipe to give my stamp of approval, but will add it to the wishlist.
P.S. Have you been enjoying Munch Menus as a free subscriber? It takes me many many hours to put together these game plans every week. If you love them, it’s a very reasonable $1.50 per week if you do the annual option. A small price to pay for someone to do all the planning for you!
Meal Prep
(elements you can make in advance)
Loaded Baked Sweet Potatoes: Cut two large sweet potatoes (1 pound each) in half lengthwise. Brush the fleshy side of the potatoes with oil and season with salt, then bake cut-side down on a parchment-lined baking sheet at 425 degrees F for 25 to 30 minutes. If making ahead, store the potatoes until ready to use. Then use a fork to fluff the center of the potatoes, top with butter, cheddar cheese, and/or scallions, and return to the oven to heat through. You can also serve the potatoes with crumbled sausage, crispy bacon, sour cream or Greek yogurt.
Cornmeal Zucchini Fries: Cut two small zucchini into matchsticks and toss with 2 tablespoons olive oil and ½ teaspoon salt in a large bowl. Add ¼ cup of cornmeal and toss to coat. Arrange on a parchment-lined baking sheet and bake at 425 degrees F for 20 minutes, or until the fries are golden brown on the bottom. Flip and return for 5 minutes until crispy. If making ahead, you’ll want to recrisp at the same temp for 5 to 10 minutes before serving.
Quickies
(non-recipe recipes you can cook the night or day of)
Coconut-Lime Fish Packets: Last month’s paid subscriber recipe, which also includes two other variations: one with ginger, soy and green beans, another with zucchini, cherry tomatoes and tahini. All three fish meals only take 10 minutes to bake off the night of, and if you want to save even more time, you can prep the veggies the night before or morning of dinner.
White Rice: Follow the package, babe! This is perfect for soaking up that coconut sauce.
Crunchy Slaw: This slaw is easy to throw together the night of, but can also be made for the week ahead. It just won’t be as crunchy a few days later. Slice one small head of napa cabbage (1 pound) and toss with ¼ cup rice vinegar, 2 tablespoons olive oil, and ½ teaspoon salt. If you like a creamy slaw, add 2 tablespoons mayonnaise (it will be very light). You can also add any chopped scallions, mint, cilantro or a combination!
Genovese Pesto Pasta: Cook 12 ounces of cooked GF Mafalda. In the last 3 minutes, add 1 pound of green beans (cut into 1-inch pieces). Drain both and toss with 4 ounces (half a cup) of pesto and a pint of halved cherry tomatoes. Garnish with chopped walnuts. You can also add halved bocconcini (or cubed fresh mozzarella) if your kiddos love cheese.
FAMILY MEAL IDEAS FOR WEEKENDS
If you’re someone who goes the family dinner route, don’t worry, I still got you! Every month I’ll add two ideas from my archives or the internet that have been kid-approved in my house. You can make them on the weekends or rotate them into a munch menu.
Swordfish with Lemony Potatoes: “Shingling” the potatoes takes a little time, but they are a fun way to change it up for kids who like roasted potatoes in the shape of chips. The star of the show for the adults is the caper sauce—don’t skip it even if your small people won’t deign to taste a green condiment! Salmon or halibut can be swapped for swordfish, so shake it up.
Quick Asparagus Frittata: There is no quicker dinner than a simple frittata and a green salad. With asparagus starting to pop off at the farmer’s market, this is one way to wrap it in a familiar vehicle for your munch. If they reject it, leftovers make a great lunch for YOU.
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Little shells are beloved by my two kids. Many a vegetable has been introduced to my two year-old by serving it with shells and then he tucks it inside for a combo bite. Shells with peas, asparagus, and ricotta salata has been in our rotation this spring. He won’t eat plain asparagus but eats it tucked in a shell, probably because he does the assembly himself
I might need ribbon pasta