Picture this: it’s a weekday evening, the clock’s ticking, and the kids are buzzing around like bees in a sunflower field. Dinner?
A quick, delicious mystery you need to solve—without dairy. This collection of recipes is your trusty sidekick, ready to swoop in and save the day, turning frantic nights into cozy family feasts.
Steps
- Tilapia Preparation: Drizzle olive oil and sprinkle fish seasoning over the tilapia. Bake in a preheated oven at 425°F for 10-15 minutes.
- Lactation Smoothie: Combine 1 cup of blueberries, 1 cup of almond milk, 1/2 teaspoon of flaxseed, 1/4 cup of oats, 1/4 cup of water, and 1/2 tablespoon of honey or agave syrup in a blender. Blend until smooth, using rice milk in place of cow’s milk if desired.
- Breakfast Burritos: In a medium pan over medium heat, cook 1 pound of sausage until browned, then remove and set aside. Use the sausage drippings to cook 1 cup of hash browns until browned, then set aside. Beat together 6 eggs, 1 tablespoon of water, 1/2 a green pepper, and 1/2 an onion, and scramble in the pan with a little olive oil if needed. Once almost done, add the cooked sausage and hash browns, season with salt and pepper, then roll into burritos and enjoy.
- Grilled Chicken with BLT Pasta Salad: Season chicken with salt and pepper, then grill until cooked through. Serve with leftover BLT Pasta Salad from a previous meal.
- Egg Salad Lunch: Use leftover egg salad from a previous meal for a quick and easy lunch.
- Spaghetti Dinner: Prepare store-bought MSPI-friendly spaghetti sauce and serve it over cooked spaghetti.
- Napa Almond Chicken Salad: Enjoy leftover Napa Almond Chicken Salad from a previous meal for lunch.
- Taco Dinner: Use MSPI-friendly taco seasoning to flavor ground beef, and serve in a flour tortilla for a simple taco meal.
Ingredients
- 1 cup blueberries
- 1 cup almond milk
- 1/2 teaspoon flax seed
- 1/4 cup oats
- 1/4 cup water
- 1/2 tablespoon honey or agave syrup
- 1 pound sausage
- 6 eggs
- 1 cup hash browns
- 1/2 green pepper
- 1/2 onion
- 1 tablespoon water
- 1 tablespoon olive oil
- Salt to taste
- Pepper to taste
FAQ
- What is MSPI and why is it important for meal planning?
- MSPI stands for Milk Soy Protein Intolerance. It is a condition that requires careful meal planning to avoid foods containing milk and soy proteins, which are common allergens.
- Can I substitute ingredients in the given recipes?
- Yes, substitutions can be made to fit dietary needs. For example, rice milk can be used instead of cow’s milk in the lactation smoothie recipe.
- How can I make breakfast burritos ahead of time?
- You can prepare the breakfast burritos, roll them up, and freeze them. They can be reheated in the microwave for about 2 minutes when you’re ready to eat.
- What are some tips for making MSPI-friendly meals?
- Using ingredients like olive oil and MSPI-friendly store-bought products, such as spaghetti sauce, can help ensure meals are appropriate for those with MSPI.
- Is it possible to use leftovers effectively in MSPI meal planning?
- Absolutely. Leftovers can be repurposed for other meals, such as using leftover egg salad for lunch or leftover chicken salad for a quick meal.
Tips
- When making the lactation smoothie, you can substitute cow’s milk with rice milk to keep it MSPI-friendly and suitable for those with dairy allergies.
- For the breakfast burritos, use the sausage drippings to cook the hash browns for extra flavor. If you prefer a darker and crispier texture, cook them a bit longer.
- Consider freezing the breakfast burritos after preparing them. They reheat well in the microwave for about two minutes, providing a quick and easy meal option for busy mornings.
- Use leftover ingredients creatively, such as incorporating leftover grilled chicken into your BLT pasta salad for a quick meal. Additionally, you can repurpose leftover egg salad from Monday for Thursday’s lunch.
Equipment
- Blender – for blending the lactation smoothie to a smooth consistency.
- Baking Sheet/Pan – for baking the tilapia.
- Medium Frying Pan/Skillet – for cooking sausage, hash browns, and scrambling eggs for breakfast burritos.
