Homemade mixes make convenient, healthy and economical snacks and meals for school or field lunches. Because the mixes are partially prepared, total preparation time is reduced. Homemade mixes are healthier because there are no additives or preservatives. You can also add whole grains and fruits and vegetables to boost the nutrient content.
When packing lunches with protein food like meat, fish and eggs, keep everything cold. Frozen juice boxes or water bottles can be used as ice packs with an insulated lunch sack. Add fruit and fresh cut veggies to make a balanced meal.
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FIVE WEEK BRAN MUFFINS
Having this bran muffin mix in the fridge makes it easy to have hot, fibre filled muffins for breakfast every day.
3 c. wheat bran 750 mL
1 c. boiling water 250 mL
2 eggs
1/2 c. molasses 125 mL
1/2 c. oil 125 mL
2 c. buttermilk or sour milk 500 mL
1/2 tsp. salt 2 mL
1 tbsp. baking soda 15 mL
1 c. white sugar 250 mL
2 1/2 c. all purpose flour 625 mL or
1 1/4 c. each whole wheat 310 mL
and all purpose flour 310 mL
Mix bran with boiling water, stir to moisten evenly. Set aside to cool. Add egg, molasses, oil and buttermilk. Blend well. Stir in dry ingredients.
Bake in well oiled muffin tin at 350 F (180 C) for 25 to 30 minutes or until a toothpick inserted into a muffin comes out clean. This batter can be stored in the refrigerator for five weeks.
Note: To make sour milk
2 tbsp. vinegar or lemon juice 30 mL
2 c. milk 500 mL A
dd vinegar or lemon juice to milk and mix well. The milk will separate.V
ariations:
For additional flavours and nutrients, add one of the following to the muffin batter before baking.
1 c. chopped dates 250 mL
1 c. raisins 250 mL
1 c. dried cranberries 250 mL
1 c. fresh blueberries 250 mL
1 c. fresh saskatoon berries250 mL b1/2 c. grated apple 125 mL
1/2 c. grated carrots 125 mL
For both the raisins and cranberries, pour one-half cup of boiling water over the fruit, let sit for five minutes to plump. Drain off water and add fruit to muffin batter. Reserve the cranberry juice to add to fruit juice.
MASTER MIX
This mix is one of my favourite quick mixes because it is so versatile. It can be the basis for biscuits, muffins, pancakes, waffles, cakes, pizzas and quiches. It would be comparable to Bisquick.
5c. unbleachedflour 1.25L or
use 625 mL each all-purpose flour and whole wheat flour
2/3 c. powdered milk 150 mL
3 tbsp. baking powder 45 mL
1 1/2 tsp. cream of tartar 7 mL
2 tbsp. sugar 30 mL
2 tsp. salt 10 mL
1 c. shortening or butter 250 mL
Mix dry ingredients in a large bowl. Cut in the shortening or butter until the mixture resembles coarse cornmeal. Store in an airtight container or resealable plastic bag in the refrigerator or freezer. Use within 12 weeks.
BASIC BISCUIT
These biscuits can go into the lunch bag with any type of sandwich filling or send them along with a thermos of hot soup, stew or chili.
They are also good with fresh fruit and yogurt. Try cutting the biscuits into different shapes, such as hearts, stars or animals to surprise your kids.
3 c. master mix 750 mL
1/2 c. water 125 mL
2 eggs
Mix eggs into the water. Measure the master mix into a bowl and add the liquids. Mix quickly using a fork, until the dough lumps together.
Turn out onto a lightly floured surface. Using your hands, flatten the dough to about one inch (2.5 cm) thick. Then fold in thirds and flatten again. Do this five times, gathering in the extra flour. This will make a nice flaky biscuit. Flatten out to three-quarter inch (2 cm) thickness. With lightly floured two inch (5 cm) round cutter or glass, cut out biscuits, re-rolling scraps once.
Bake on an ungreased baking sheet at 425 F (220 C) for 12 to 15 minutes or until golden brown. Makes 12 biscuits.
Variations:
Add three-quarter cup (175 mL) shredded cheddar cheese to dry ingredients before adding water. Sharp cheddar adds more flavour.
PIZZA POCKETS
1 batch basic biscuit dough
1 bottle pizza sauce 375 mL
1 c. mozzarella cheese, grated 250 mL
chopped onions, mushrooms, peppers, pineapple, ham, bacon, pepperoni sausage or cooked chicken, as desired
oregano to taste
Roll the dough out to one-quarter inch (0.5 cm) thickness. Cut into three inch (7 cm) circles or squares. Spread the sauce in middle of the dough. Add vegetables, meat, oregano and cheese. Fold over the dough and pinch edges together by pressing with a fork.
Bake at 350 F (180 C) 15 to 20 minutes or until lightly brown. Serve hot or pack cold or frozen in a bag lunch, then heat one to two minutes in a microwave.
Adaptedfrom Saskatchewan 4-H 80th Anniversary Cookbook.
SELF CRUST CHEESE TART
paprika
1 c. grated Swiss cheese 250 mL
4 strips bacon, cooked and crumbled
(or 125 mL ham)
1/3 c. chopped vegetables, broccoli, peppers, celery, spinach if desired 75 mL
3 eggs
1/4 tsp. nutmeg, if desired 1 mL
1 1/2 c. milk 375 mL
1 tsp. dried minced onion 1 mL
1/3 c. master mix 75 mL
Preheat oven to 325 F (165 C).
Generously butter a nine inch (22 cm) pie plate. Sprinkle bottom and sides of pie plate lightly with paprika. Layer Swiss cheese, bacon and vegetables on bottom of pie plate. Combine eggs, nutmeg, milk, onion and master mix in a blender. Blend at medium speed about one minute, until thoroughly mixed. Pour over mixture in pie plate. Bake 30 to 40 minutes, until a toothpick inserted in the centre comes out clean. Serve hot. Makes six servings.
To make individual tarts, make in 12 to 15 tinfoil muffin cups and bake 15 to 20 minutes or until toothpick comes out clean. Eat cold or reheat in a microwave for one minute.
Source: Make-A-Mix Cookery.
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com .
