Needing a quick and easy lunch or dinner that doesn't require much prep or labour in the kitchen? This is a go-to for my kids when we need something fast and kid-approved. It is made from ingredients that I recommend stocking your 'pantry" with. You can use brown or white rice- the brown will take longer. I use frozen veggies and spices to make this quick with still a bit of flavour. Choose your protein. You can add beans or scramble an egg and throw that in. The other bonus- there is not much to clean after.

1 cup       Rice
1.5 cups  Vegetable broth 
1/2 tsp    Black pepper
1/2 tsp    Cumin
1/2 tsp    Garlic powder
1/2 tsp    Onion powder
1/2 tsp    Chili powder
2 tsp        Nutritional yeast 
1 cup       Mixed frozen veggies- peas, corn, carrots, beans.
1 cup       Beans (dried or canned would work, rinse canned beans, or cook and rinse dried beans ahead of time)

1. Add everything (except beans or egg) to rice cooker and stir. 
2. Cook
3. Add beans or egg and serve. 

Looking for more ideas using pantry must-haves? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 
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I had a lot of people tell me how much they appreciated my baby cookie recipe so here is another option.






















1 cup. Oat flour
2 Banana, mashed
1/4 cup Fruit (strawberries, blueberries, etc)
1/2 tsp. Cinnamon
​1/2 tsp. Vanilla (optional)


1. Preheat oven to 350F
2. Mash bananas.
3. Add in oat flour, cinnamon and vanilla (if using).
4. Mix in fruit.
5. Drop into muffin cups according to the size you want.
6. Bake for about 15 minutes- use a toothpick to make sure it comes out clean, if needed bake longer (at 2 minute  
    intervals until done). 

Looking for more baby- friendly recipes? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

2 Potatoes, diced
1 Carrot, diced
1/2 cup Broccoli
1/2 cup Spinach, diced
1/2 cup Red Pepper, diced
1 can Chickpeas, drained and rinsed
1 tsp. Black pepper
1 tsp. Chilli powder
1 tsp. Cumin
1 tsp. Garlic powder
​1 tsp. Time tic
1 Tbsp. Nutritional yeast
1 Tbsp. Braggs (optional)


1. Slightly boil potatoes.
2. Fry potatoes in a pan with a drizzle of olive oil.
3. Add other vegetables and continue to fry.
4. Add spices.
5. Slightly mash chickpeas and add to vegetable mixture.