HED Lunchbox Redux
DEK Tired of packing the same old sandwich? Chances are your kids are tired of eating it. Help is on the way for a happier lunchtime this New Year.
By Jennifer Perillo
You know they’re eating breakfast and dinner because it’s served under your watchful eye. Lunch is another story. You pack and pray it comes back empty because they ate it and didn’t toss it. You don’t need filling between two slices of bread to pack a nutritious lunch. Restaurants shake up their menu seasonally, so follow suit. Here are a few tried and true tips to break up the PB&J boredom.
• 1,2,3 dip! Cut up your kid’s favorite veggies and pack them with some hummus or guacamole for a fun, filling meal. Avocados and chickpeas are both rich in dietary fiber and folate (builds brain power), to keep them sharp all day long. Make it a balanced meal by including yogurt and fresh fruit for dessert.
• Let them play with their food. Kids can join in on the prep by making pinwheels. Roll up turkey and cheese together, then slice into sections. Pack with whole-grain crackers and fruit and they’ll be eager to gobble up this mini-feast.
• Think outside the (bread)box. Swapping sliced bread for whole-grain tortilla wraps, pita pockets, or even romaine lettuce makes a statement kids will want to eat.
• One-bowl wonders. Soups, stews, pasta and salads are easy to pack and a satisfying meal. Plan ahead at dinnertime and make a double serving of chili or cook extra pasta and toss it with steamed veggies and some cooked chicken for a hearty lunchtime meal.
• Get snack savvy. Pack energy boosting treats like dried fruits and nuts. Fill their thermos with a smoothie by adding a handful of frozen fruit, one banana and milk (amount depends on desired thickness) to a blender and whiz away for a fruity, frosty treat.
Need more ideas? Amanda Grant, mom of three and author of Healthy Lunchboxes for Kids (Ryland Peters & Small © 2008), is filled with fresh ideas for packing a lunch the kids will love that you can feel good about.
Hummus
Recipe by Jennifer Perillo
Makes about 1 ½ cups
This dip goes great with cut up veggies or pita bread. It also livens up sandwiches and is a healthier alternative to mayo.
1-15 ounce can chickpeas, drained and rinsed
1 Tablespoon fresh squeezed lemon juice
2 teaspoons olive oil
1 Tablespoon cold water
½ teaspoon salt
1/8 teaspoon black pepper
½ teaspoon chopped garlic (about one small clove)
Place all ingredients in bowl of food processor attachment of your Cuisinart Stand Mixer.
Pulse until ingredients are combined and consistency is smooth. Serve immediately or store, covered, in refrigerator for up to two days.
Turkey and Cranberry Roll-Ups
Adapted from Amanda Grant’s Healthy Lunchboxes for Kids (Ryland Peters & Small © 2008)
Serves 2
This recipe is both so quick and easy, older kids can make it themselves, leaving you time to pack the rest of their lunch.
2 tablespoons cranberry sauce
6 ounces sliced turkey (fresh roasted or deli slices)
½ cup shredded lettuce
2 (9-inch) flour tortillas
Spread one tablespoon of cranberry sauce onto each tortilla, leave a ½” plain border. Divide turkey and place on top of cranberry sauce, then garnish each tortilla with equal portions of shredded lettuce. Roll up tortillas, then cut in half and wrap tightly in foil.
Garlic Pita Crisps
Adapted from Amanda Grant’s Healthy Lunchboxes for Kids (Ryland Peters & Small © 2008)
Makes 16 pieces
Pack these savory baked chips with cheese or hummus and a fresh fruit salad.
1 whole-grain pita bread, split in half
1 tablespoon extra virgin olive oil
1 clove garlic, crushed
Brush each pita half with the olive oil. Cut into eight triangular wedges. Place on a baking sheet and sprinkle garlic on top of wedges. Bake in a preheated 400ºF oven for 5 to 6 minutes, or until edges are crisp and golden.
Jennifer Perillo is freelance writer living in Brooklyn, NY with her husband and two daughters. She packed over 200 lunches last year. Send your questions and comments to Jennifer Perillo at: jenniferperillo@nugreencity.com
FC:
Avocados: http://www.avocado.org/healthy-living/nutrition
Chickpea info: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58
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