LE 0003: The Backup Plan – Meal Planning

Today, we explore the ‘backup’ plan, what it is, why we need it and ways to ensure success when we need to use it!

What is it? A safeguard to stay on track when setting out on your meal plan endeavor.

Why have it? It is not a matter of will a meal plan fail, it is a matter of when. The definition of ‘fail’ could mean several things to include the simple fact of not wanting or making the meal that was outlined for that day or week.

How to ensure success? Ask what is the most loved meal. Go for easy, quick or semi-ready when you need to use a backup idea.

Roti (3 ingredients)

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Yields: 4-6 Roti
Serves: 2-3

Estimated Cook Time: 3-5 Minutes
Total Time Estimate: 15-20 Minutes

Ingredients

1 C Flour (self-rising)
1/2 t Salt
1 T Oil (your choice)

Directions

  • Heat roti pan on medium heat until hot (while roti pan is heating up, move to the next steps)
  • Mix above ingredients in a bowl until well combined
  • Separate dough mixture into 4 to 6 golf ball size portions
  • Place each dough portion onto floured surface and roll out thinly

Roti pan should now be hot 

  • Place each rolled dough portion onto hot roti pan (one at a time)
  • Brown on one side, flip, brown on the other side (one at a time)

Remove from roti pan and serve hot!

These freeze well for make a head meal planning and are highly versatile (add onion, garlic, cilantro… anything you like, use small amounts and follow same cooking instruction as above).

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Oat Bran (Hot Cereal) Muffins

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Yields: 12 Muffins

Serves: 6-8

Estimated Bake Time: 15 -17 Minutes

Total Time Estimate: 30-40 Minutes 
Ingredients
2  C  Oak Bran Hot Cereal (Uncooked)

1/4 C  Brown sugar (Firmly packed)

2 t  Baking Powder

1/2 t Salt

1 C  Whole Milk (2% can be used)

2  Eggs  (Slightly beaten)

1/4 C Honey

2 T Vegetable oil

Optional: 1/2 C Blueberries or 1/2 C smashed ripe banana

Directions
Preheat oven to 425 degrees F.
Line 12 muffin tins with cupcake liners (use muffin pan for best shape)
Combine all dry ingredients; until well blended.
Add milk, eggs, honey and oil; mix just until dry ingredients are moistened.
Fill each liner 3/4 full.
Bake 15-17 Minutes or until golden brown.

Serve warm, Enjoy!

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