By Kindy Peaslee
Parents, get creative this upcoming school year as you pack those ‘brown bag’ lunches and focus on protein and fiber-rich meals that will keep your kids satisfied longer. Think minimally processed foods that should outnumber highly processed lunch items.
PACK IT RIGHT
If your child needs more…. FRUIT
Try giving:
dried raisins, dates, or apricots
fruit cocktail packed in fruit juice
applesauce (no added sugar)
mashed bananas or berries with low-fat yogurt
a baked apple
fruit smoothie
If your child needs more…. VEGETABLES
Try giving:
sliced sweet peppers, broccoli, or cucumbers
raw snow peas
sweet potato, microwaved
avocado, sliced or mashed
If your child needs more…. PROTEIN
Try giving:
thin turkey slices
hummus on whole-grain bread
white-bean spread on whole-wheat mini bagel
If your child needs more…. DAIRY
Try giving:
a glass of low-fat or whole milk
a slice of low-fat cheddar cheese
a part-skim mozzarella stick
low-fat fruit yogurt
milkshake made with frozen yogurt
If your child needs more…. WHOLE GRAINS
Try giving:
a slice of whole-wheat toast with nutella or all fruit jam
a slice of whole-grain cinnamon toast
whole grain cereal (dry) such as Cheerios, Kashi, or Wheat Chex
a small whole-cornmeal muffin
whole-grain pretzels
air-popped popcorn
Mix and match these energizing and nutrient-rich foods for a fun lunch:
-Fruit juice or fresh fruit
-Whole wheat bread sticks and low-fat cheese
-Cheerios, raisins and a cup of yogurt
-Fruit-filled crepe
-Low-fat granola
-Miniature raisin bagel with light cream cheese
-Soft microwave pretzel
-Three-bean salad
-Oven-baked tortilla chips and salsa
-Whole wheat fig bars
-Oatmeal raisin cookies or fig newtons and low-fat milk
-Water-packed canned fruit and light cottage cheese
-Apple butter spread on a bran muffin
-Baby carrots or raw vegetables dipped in light dressing
-Pears, apples or cantaloupe dunked in honeyed yogurt
-Custard-style yogurt
-Fruit smoothie
-Dried cranberry and peanut mix
-Quesadilla (soft tortilla and cheese)
-Light microwave popcorn and fruit juice
-Bean burritos
-Hummus with pita points
-Cheese and veggie pizza
-Sunflower and pumpkin seeds
You can also top crunchy crackers with cheese and apple slices, try whole wheat wafers with chunky vegetable dip, 100% fruit juice with pretzel chips, mix vanilla yogurt with berries, almonds and walnuts for trail mix, eat beef jerky and carrot sticks, combine mozzarella cheese sticks and grape tomatoes, microwave instant bean soup or try calcium-fortified cereal bars.
And if that’s not enough, here are a few more great mini-lunch meal ideas for busy parents that combine protein, carbs, and whole grains to boost energy levels.
Herbed Ricotta and Crackers
Stir together a couple tablespoons of snipped fresh basil and 1 cup of light ricotta cheese. Spread the herbed cheese on whole grain crackers. Top with a grape tomato.
Bag O-Teddies with Yogurt
Kids will have some fun with this sweet snack that gives them a bit of calcium plus fruit. Just snip open a little bag of bear-shape grahams or animal crackers, spoon in some low-fat yogurt and top with fresh fruit.
Veggies on the Go
The vending machine won't be as alluring to teens who tote these dippers to after-school activities. Spoon in some light dill vegetable dip into a plastic cup and add crunchy vegetable sticks.
If you cut the veggies to fit the cup (use a tall cup), cover with a lid and the snack is ready to tote. Be sure to keep it chilled.
Optimum Power Organic Whole Grain Cookies for a great after school snack this afternoon!
(Courtesy of Nature's Path Foods)
1 cup butter
1 3/4 cup organic brown sugar
2 eggs
2 tsp vanilla
1 1/2 cups organic unbleached wheat flour
1 tsp baking soda
2 cups quick organic oats
2 cups Nature Path Optimum
1/2 cup dried cranberries
Preheat oven to 350 degrees. Cream butter and sugar until fluffy. Add eggs and vanilla. In a separate bowl, mix remaining ingredients. Add these to the butter mixture. Spoon drops of dough onto an ungreased cookie sheet. Bake for 10-12 minutes.
About the Author: Kindy Peaslee is a Registered Dietitian from Saratoga Springs, NY. Sign up to receive free healthy recipes at www.healthy-kid-recipes.com and learn more about natural eating and living products at www.kindycreek.com
