Midday Fix: Make your own freezer meals

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Sara Haas, RDN, LDN



Basic Whole Wheat Freezer Waffles

Serves 6
Yields about 12 Belgian-style waffles, 4-inches by 4 1/2-inches

1 cup whole-wheat or other whole grain flour
3/4 cup whole-wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs
1 3/4 cup low-fat milk
2 Tablespoons melted butter, cooled (or 2 Tablespoons canola oil)
1 teaspoon vanilla extract
2 Tablespoons packed brown sugar

1/4 cup ground flax seed
1 cup blueberries or chopped strawberries
1 ripe banana, mashed
1/4 cup hemp seeds

Preheat the waffle iron. In a mixing bowl combine the flours, baking powder, baking soda, salt, and ground cinnamon. In a separate mixing bowl whisk together the eggs, milks, butter, vanilla and brown sugar. Pour the wet ingredients into the dry ingredients and stir until just combined. Note that the batter will be slightly lumpy. Gently stir in chosen “mix-ins.” Cook waffles following waffle iron manufacturer's instructions.

Easy Freezer Burritos

Serves: 12
Portion Size: 1 burrito

6 whole wheat or sprouted whole grain 8-inch flour tortillas
1 cup prepared quinoa
1 15 ounce can drained and rinsed black beans
3/4 cup frozen corn, thawed
1/2 cup tomatillo salsa
3/4 cup shredded sharp cheddar cheese

In a large mixing bowl, combine the quinoa, black beans, corn and salsa. Lay tortillas out onto a clean work surface. Spread 1/3 cup bean mixture down the middle of each tortilla and top with 2 Tablespoons of shredded cheese. To roll: Fold one end of the tortilla to meet the other. Gently push back the tortilla and ingredients so they are tight. Fold outside edges inward, then roll until burrito is closed. Repeat the process with the remaining burritos.

Freezer Quinoa
Makes 3 cups

1 cup quinoa
2 cups water
1/4 teaspoon Kosher salt

Place quinoa and water in a saucepan and bring to a boil over medium-high heat. Season with salt and reduce heat to a simmer and cook, uncovered for about 15 minutes. Drain off any excess liquid. For faster cooling, spread cooked quinoa out onto a sheet pan. Once cooled, place quinoa in a re-sealable freezer bag. Label and store in the freezer.
Break off quinoa as needed and reheat, along with a little water, in the microwave or in a saucepan on the stove.

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