Munch Menu V.4
What I look for in a canned soup + hidden veg Bolognese sauce
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.
We are officially a MONTH IN! By now, you may have noticed some series regulars – either store-bought items I cycle through a lot (looking at you coconut chickpeas and pesto) or proteins that are often in the rotation (salmon, you old so and so).
Remember, this is by design. If I were to serve entirely new dishes every week my toddler would stab the dining room table with her fork tines in rebellion (more so than she already does every day). I’m guessing you’re in the same boat.
As we cycle through another month, you’ll start to see some of the new recipes I’ve been introducing making an appearance every few weeks. My hope is that you’ve been freezing extra portions as you make them. There’s a method to the madness over here at MM, but the ultimate goal is always to save you time in the long-run as we iterate together.
That said, you can jump in at any time! And if you hate this week’s menu, check out week 2 or week 3.
One of my favorite store-bought items is a canned soup. Yes, I make soup from scratch often (this and this are great kid options). But if I’m trying a new type of soup on my munch, I often find it less daunting to do so from the pantry rather than investing my time in a whole pot.
When I’m shopping for soup, I look out for funky additives (thank you, next). But I also try to find brands with a wide variety of different plants packed into the can. This is great for gut health and nutrient diversity, obviously. From a purely practical standpoint though, it usually means a chunkier soup, which is easier for kids to eat than a silky spoonful that will end up Jackson Pollocking your floor. This week’s lentil fits the bill.
If you have any brand favorites, make sure to drop them in the comments!
Happy munching!
WEEKDAY MUNCH MENU V.4
THE GAME PLAN
Store-Bought Spotlight
(elements you can buy)
Ayoh Dijonayo: I am a dipping sauce fiend and was psyched when Molly Baz introduced her line of flavored mayos. Truth be told, my LEAST favorite for dipping has been the Dijonayo (stick with the dill pickle!) but it’s actually great for cooking. Use it for a quick honey mustard chicken with a drizzle of honey in this week’s menu.
Heyday Coconut Chickpeas: I featured these two weeks ago and if you were following the menu, my hope is that you have some frozen portions from this past can already to go! If not, PRO TIP: freeze cubes in silicone trays and start a freezer baggie labeled “legumes.” Same trick works for the soup below.
Gnocchi: If you’ve become overly reliant on pasta and potatoes, gnocchi is an easy way to change things up a bit while still feeding the beasts what they love. I’m not super brand loyal, but I do like the cappello’s paleo option when I’m trying to be a little healthier and get more protein into my munch (note, it uses almond flour).
Lentil Soup: I’ve been a fan of Amy’s for most of my life, and luckily my munch is catching on. For the record (and I’m sure you’re not surprised), HeyDey brand also has a fantastic lentil stew with butternut squash.
Meal Prep
(elements you can make in advance)
Roasted Purple Potatoes: The subject of this week’s recipe email was the concept of “same same, but different.” Purple or blue potatoes are a great example of this. Same beloved food, slightly different appearance. Roast at 425 degrees F (can be on the same pan as the squash) until caramelized.
Roasted Delicata Squash: One of the most user-friendly squashes IMO. No need to take the skin off. Slice into rings and then use a spoon to scoop out the seeds and stringy bits. Can be roasted the usual way in olive oil and salt per the potatoes above. If your munch needs a little more incentive, toss the rings with 1/4 cup arrowroot powder, and 1/2 teaspoon each garlic powder and paprika.
Turmeric Curried Cauliflower: One of this week’s paid subscriber recipes!
Peanut Broccoli: One of this week’s paid subscriber recipes!
Bolognese Sauce: Store-bought sauce is cool, but I wanted to flag this EXCELLENT turkey Bolognese recipe with hidden veggies that a beloved mom bestie of mine introduced me to. It’s featured below in the family meal section.
Quickies
(non-recipe recipes you can cook the night or day of)
Baked Salmon: Bake at 400 degrees for 10 minutes using any sauce you like! BBQ, pesto, mustard, or for those with a little more time, try the honey-ginger recipe below!
Polenta: Creamy polenta is a great alternative to mashed potatoes and if you buy the quick-cooking kind, it only takes 15 minutes the night of. Alternatively, you can buy pre-made polenta rounds and cut into slices, fries, or shapes. Pan fry or bake to make them crispy!
White Rice: Follow the package, love.
Steamed or Roasted Zucchini: Zucchini is quick-cooking, especially when cut into matchsticks or small cubes, so cook it however you like the night of. It will keep if done in advance too. A little squeeze of lemon or sprinkle of parm goes a long way!
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 feature 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.
Hidden Veggie Turkey Bolognese: This sauce takes under 30 minutes, which is a Bolognese miracle. It also has shredded zucchini and carrot that your munch may not notice. A little dollop of crème fraiche is the secret satisfaction weapon.
Roasted Honey-Ginger Salmon: My friend Lidey, who recently launched a new substack, published this recipe recently and I knew it would make an amazing addition to the munch rotation. Her husband calls it “candied salmon” because of the generous portion of honey in the glaze, which makes it perfect for fish skeptics. If you’re already a family of salmon-lovers, feel free to dial it back. Serve alongside brown rice and broccoli – or use as part of Monday’s menu above!
TELL ME: hop over to the subscriber chat and tell me your munch’s favorite soup (canned or otherwise!)
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