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Fast and Healthy Meals in a Jar with Chef Michael Smith

By on October 14, 2014
Screen shot 2014 10 14 at 9.19.22 PM 300x336 - Fast and Healthy Meals in a Jar with Chef Michael Smith

On the fly? Take breakfast to go or a pre-made lunch to savour in a jar. Chef Michael Smith shares these recipes from his book  Family Meals: 100 Easy Everyday Recipes.

Just Add Water Noodles – in-a-Jar

Makes enough to fill a 1-quart (1L) mason jar with a delicious meal-on-the-fly for 1.

2 tablespoons (30 mL) of ketchup
2 tablespoons (30 mL) of peanut butter
1 tablespoon (15 mL) of finely grated frozen ginger
1 tablespoon (15 mL) of fish sauce
1 teaspoon (5 mL) of soy sauce
1/4 teaspoon (1 mL) of your favorite hot sauce
The zest and juice of 1/2 lime
1 carrot, shredded
A handful of fresh bean or lentil sprouts
A handful of shredded basil, mint and cilantro leaves
A green onion or two, thinly sliced
1 standard-issue package (3 ounces/85 g) of instant ramen noodles

Squeeze, spoon, splash, sprinkle and grate the ketchup, peanut butter, ginger, fish sauce, soy sauce, hot sauce, and lime zest and juice into a 1-quart mason jar. Stir the works together. Top with the shredded carrot, bean sprouts, herbs and green onion. Before you open the noodle package, squeeze it to break up the noodles. Discard the so-called flavour packet and add the noodles to the jar.

At lunchtime, get your hands on 2 cups of boiling water. Pour it straight into the jar, screw the lid on tightly, fold a towel around the jar and give it a gentle shake to distribute the flavors and textures. Let rest for 10 minutes as the magic noodles soften and soak up all the surrounding flavors. Enjoy with a pair of chopsticks.


Screen shot 2014-10-14 at 9.19.05 PM

Overnight Oatmeal Jars with Last Minute Stir-Ins

Makes four 1-pint (500mL) mason jars, Serves 4

4 cups (1 L) of quick-cooking or
large-flake rolled oats
4 tablespoons (60 mL) of maple syrup, brown sugar or honey
1 teaspoon (5 mL) of cinnamon
or your favorite baking spice
1 teaspoon (5 mL) of pure vanilla extract
1/2 teaspoon (2 mL) of salt
4 cups (1 L) of any milk
(dairy, soy, rice or nut)
2 cups (500 mL) of your favorite frozen fruit (berries, tropical or tree)

For the A.M. topping
2 cups (500 mL) of your favorite yogurt
1/4 to 1/2 cup (60 to 125 mL) of maple syrup, brown sugar or honey
1 cup (250 mL) of crispy crunchy nuts or seeds

Measure the oats, syrup, cinnamon, vanilla, salt and milk evenly into four 1-pint (500 mL) mason jars. Seal the jars and give the works a good shake. Top with a thick layer of frozen fruit. Chill overnight (or even for 2 nights). In the morning, top off the smoothly transformed oatmeal with yogurt (if desired), a splash of sweet syrup and your crunch of choice. If dashing out the door with breakfast, don’t forget to grab a spoon!

From Family Meals: 100 Easy Everyday Recipes by Michael Smith. Copyright © Michael Smith, 2014. Reprinted by permission of Penguin Canada Books Inc. Photography credit: Ryan Szulc.

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