It’s the time of year when we juggle the hustle of harvest with back to school and the return of fall routines. It can feel a bit overwhelming, especially at mealtime.
One way to regain control in the kitchen is to do a little prepping and pick quick harvest meal ideas. Here are some tips and tasty recipes to ease the transition and keep your family well fed, whether you’re eating at home, on the way to practice or in the field.
Practice batch cooking: Prepare large quantities of meals at once to save time and effort throughout the week. Dishes like casseroles, soups and stews are perfect for cooking in bulk and storing in the fridge or freezer.
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Use your slow cooker or Instant Pot: Get meals started on those mornings when you know it’s going to be a hectic supper time. These machines are ideal for one-pot meals that are hearty and filling like stews, chili or pulled pork.
Think tractor friendly: If you’re bringing supper to the field, consider foods that require minimal fuss and can be enjoyed either hot or cold. Wraps, sandwiches, pizza slices, egg muffins and quesadillas are ideal for one-handed eating, while soups, stews and saucy pasta dishes can be put in a thermos and eaten with one utensil, no cutting required. Just remember to pack the wet wipes.
Load up with fresh produce: Everyone benefits from nutrients and fibre in fresh fruits and vegetables. Prepare plenty of chopped fresh veggies with hummus or dip for whenever stomachs rumble, whether that’s at home, in the equipment cab or on the road.
Prior food prep: Chop vegetables, cook whole grains and marinate or pre-cook meats so you only need to assemble and heat the meal when it’s time to eat.
Start with ready-made foods: Use ready-made ingredients as a base to cut down on prep time. Favourites include rotisserie chicken, tortellini or gnocchi, pizza dough, canned beans, jarred pasta sauces, canned fish and bagged salad mixes.
Pick 30-minute meals: When you need dinner ready fast, opt for meals that can be prepared in half an hour or less. Consider breakfast for dinner. Stir fries, omelettes, sheet pan dinners and one-pot pasta dishes like stroganoff or chili mac and cheese are also quick and delicious options.
Make snacks work for you: If you have tractor drivers or kids who like to graze on snacks, use that. Load them with nutrient-dense snacks that include at least two food groups and variety of textures and flavours.
Avoiding sleep inducing, highly processed foods. Instead look for high fibre, whole grains, fresh fruits and veggies paired with protein rich foods like cheese, nuts, seeds, meat, fish or dairy. Whenever possible, choose homemade baked goods instead of store bought, since homemade baked goods usually include more whole ingredients and are reasonably sized.
Here are some examples of prime harvest snacks:
- Yogurt with granola and fruit.
- Whole grain crackers and cheese.
- Trail mix with nuts, seeds, dried fruit and dark chocolate.
- Hard-boiled eggs or egg muffins.
- Vegetables with dip, such as hummus, tzatziki or black bean dip.
- Whole grain muffins, granola bars, energy balls or oat cookies.
- Fruit with nut butter or yogurt dip.
- Popcorn, pistachios, roasted chickpeas, sunflower seeds or steamed edamame.
- Apple sauce or fruit salad with nuts and seeds.
For quick harvest meal ideas, add the following recipes to your menu rotation.
Cashew stir fry
A delicious chicken and vegetable stir fry that comes together quickly. Makes: Four servings
Ingredients:
- 1 tbsp canola oil
- 1 tsp dried red chili flakes (optional)
- 3 cloves garlic, minced
- 3 boneless skinless chicken breasts, sliced
- 1 large carrot, peeled and sliced
- 1 red pepper, sliced
- 1 small onion, chopped
- 3/4 cup snap peas
- 1 tbsp soy sauce
- 2 tbsp oyster sauce
- 1 tsp siracha hot sauce (optional)
- 3 tbsp chicken stock or water
- 1 tsp sugar
- 1/2 cup roasted, unsalted cashews
- 2 green onions, sliced
- Brown rice, cooked as per package directions, as a base for stir fry
Directions
- Mince garlic and slice chicken into half-inch strips.
- Slice red pepper and carrot into strips. Chop onion into six wedges.
- Combine soy sauce, oyster sauce, hot sauce, chicken stock and sugar in a small bowl and set aside.
- Heat oil in a wok or large frying pan. Stir fry the chili flakes over medium heat for about one minute, until they start to darken. Watch carefully so they don’t burn.
- Stir fry chicken and garlic over high heat for five to seven minutes, or until chicken is cooked through. Add vegetables and sauce. Stir fry for two minutes. Stir in cashews and green onions. Serve over brown rice.
Source: Manitoba Chicken Producers
Curried bean salad
A satisfying bean salad that’s ready to go anywhere and features Smak Dab mustard.
Ingredients
Bean salad:
- 1 can mixed beans (kidney beans, romano beans, white beans, etc.)
- 1 can chickpeas
- 1 small onion, chopped
- 1 shallot, chopped
- 2 bell peppers, chopped
- fresh herbs (dill, thyme, chives)
Dressing:
- 3 spoonfuls of Smak Dab Curry Dijon mustard
- 1/4 cup olive oil
- Sprinkle of kosher salt and fresh ground pepper
Directions
- Open and rinse all beans. Place into a bowl with the rest of the salad ingredients: chopped peppers, onion, shallot and fresh herbs.
- In the same bowl, dollop in mustard, drizzle olive oil and sprinkle in salt and pepper.
- Combine well, adding more olive oil or mustard if needed, and enjoy.
Chef tip: refrigerate overnight for more flavour
Source: Smak Dab Mustard
Egg muffins
Add your favourite ingredients to these tasty egg bites, which can be made ahead and frozen. Makes: 12 muffins
Ingredients
- 8 eggs
- 1/4 cup milk or half and half
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1/2 tsp garlic powder
- pinch nutmeg
- 1/4 tsp hot pepper flakes (optional)
- 1/4 cup fresh herbs (parsley, chives, dill, thyme etc.) or two tsp dried herbs
- 3/4 cup grated cheese (use any combination of cheddar, mozza, feta, Parmesan, etc.)
- 1 1/2 cups finely chopped or pre-cooked vegetables
Note: Use any fresh or leftover cooked vegetables you have like zucchini, broccoli, peppers, mushrooms, spinach, onions, asparagus, peas, etc. Either chop finely or pre-cook to enhance flavour and avoid excess moisture.
Directions
- Preheat oven to 350F (180C) and generously spray non-stick muffin pan with spray or use silicone muffin liners. Do not use paper liners.
- In large bowl, whisk eggs with milk. Mix in salt, black pepper, garlic powder, nutmeg, hot pepper flakes (if using) and half of the cheese.
- Stir in vegetables and herbs.
- Spoon evenly into muffin cups until about three-quarters full.
- Top with remainder of cheese.
- Bake for 18-20 minutes, until tops and edges just begin to brown and centres are set and not jiggly.
- Take out of oven and let rest for two to three minutes. Expect egg muffins to deflate a little. Run knife around edges and remove from pan. Enjoy right away, store in the fridge for up to four days or freeze.
To freeze: Let cool completely, wrap muffins tightly and keep in airtight container up to three months.
To reheat: Cover with a damp paper towel and microwave at 20 second intervals until heated through.
Make it in a pan instead: Bake in a large, well-greased casserole dish instead of a muffin tin for 25-30 minutes.
Source: gettystewart.com
