Munch Menu V.2
My go-to Whole Foods freezer item + a deconstructed chicken parm hack
If you’re new here, welcome! To get started, check out last week’s munch menu, which includes an overview on how to use them.
As I mentioned (and will continue to repeat at nauseam), I really want to build a community here where we can share ideas and resources as part of the brain trust. To that end, I’m going to be sharing a weekly prompt for the comments section.
This week, I’d love you to comment below with your favorite munch-related kitchen item. It can be anything—a plate, a water bottle, a silicon tray for freezing leftovers, a highchair accessory. Mine is this. I’ll also drop this prompt in the subscriber chat!
My essentials are the subject of next week’s email for paid subscribers. I’ll be sharing my own non-toxic picks, and I’ll be sure to include some of the suggestions from this community in a separate section. So please join the conversation!
Happy munching!
WEEKDAY MUNCH MENU V.2
THE GAME PLAN
Store-Bought Spotlight
(elements you can buy)
Dr. Praeger’s Veggie Burgers: If you’re not meal prepping my homemade veggie pancakes, these veggie burgers are a worthy substitution. I’m partial to this flavor because it contains 9 different kinds of veggies.
Frozen Cauliflower “Fried Rice”: Frozen riced cauliflower is a big nutrient-booster in my arsenal that I hide in all sorts of things (including this week’s veggie pancake recipe!). Recently, I started also storing Whole Foods’ brand cauliflower stir-fry, which has corn, carrots and peas in it. It’s simple to heat up and a great thing to try if your kid already likes a fried rice format. Feel free to make it from scratch if you have the time!
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. Since this sauce is being used to bake chicken, it doesn’t have to be the freshest – use whatever is convenient. Though if you feel like it, make this one from scratch! Whatever you don’t use up on your chicken can be repurposed for pasta (or frozen for future munch menus). PRO TIP: freeze cubes of store bought sauces in silicone ice cube trays and start a freezer baggie labeled “pasta sauces.”
Heyday Coconut Chickpeas: All Hey Day products have ingredient lists I can get behind. You’ll see plenty of their products in future store-bought spotlights. These chickpeas are mild, slightly sweet and super well-balanced. The sauce is such a winner with my munch, I’m always mixing other ingredients I want her to eat into these. PRO TIP: freeze extra portions in this tray and store in a bag in the freezer labelled “Legumes” for future munch menus.
Meal Prep
(elements you can make in advance)
Veggie Pancakes: This week’s recipe for paid subscribers! I’ve offered a store-bought sub above. But I highly recommend having this formula in your arsenal.
Pesto Chicken: Coat chicken thighs or breasts with your favorite pesto (see mine above) and bake at 425 for 25 minutes, until tender.
Mashed Potatoes: Use whatever method speaks to you. If your kid eats greens, this dairy-free spinach potato mash is one of my favorites from growing up. Unfortunately, my child won’t touch it…YET.
Alfredo Sauce: You can easily sub in a store-bought option here, knowing that the most delicious ones are chock full of cream and cheese (no judgement! I buy this one.). For those with an extra 15 minutes, I pioneered this vegan version that uses sunflower seeds as the thickener. It’s great to have on hand for your own quick dinners.
Roasted or Steamed Broccoli: You do you.
Roasted Eggplant: Cut into wedges, match sticks or cubes—whatever your kid will be most excited by.
Quickies
(non-recipe recipes you can cook the night or day of)
Miso-Honey Cod: In a small heat-proof bowl, melt 1 tablespoon each white miso paste, honey and butter in the microwave until liquefied. Stir to combine. Place 2 fillets cod (or any fish) on a sheet pan and coat with the sauce. Broil until caramelized, cooked through and flakey, about 3 minutes.
FAMILY MEAL IDEAS FOR WEEKENDS
If you’re someone who goes the family dinner route, don’t worry, I still got you! Every week 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.
30-Minute Gluten-Free Chicken Parm: This gluten-free chicken parmesan combines boneless chicken breasts, lightly breaded with a grain-free crust of ground almonds (no breadcrumbs or flour!), with buffalo mozzarella and my homemade cherry tomato basil sauce. You can easily create a deconstructed version for your little with chopped cheese and tomatoes on the side, if need be.
Crispy Fish and Lemon Butter Spring Veg: If you’re looking for weekly family meal inspiration and are one of the few people on the planet NOT subscribed already to Caroline Chamber’s substack, let this recipe be a reason to get on it!
TELL ME: what is your favorite munch-related kitchen product? I’ll be doing a round-up of all my essentials in next week’s paid subscriber post.
Thanks for reading Munch Menus! This post is public so feel free to share it with fellow stressed out parents that could benefit from it!
Your work has completely saved the day for me every day this week! My mental load feels like it’s been reduced by 5000%. I’ll be looking to this menu for creative inspiration for next week.
Thank you!
This is incredibly helpful! Great inspiration and guidance. Your silicon freezer thing looks great. I am obsessed with my onion chopper. Not kid focused but helps in all my meal prep and the kids love to use it so makes it easier to outsource the onions. I also lean heavily on frozen peas and frozen edamame for my kids. Its so nice to have something easy and quick to add to pasta (peas) or rice bowls (edamame).
Thank you for taking the time to put all of this together!