Packing a healthy and satisfying lunch at home has become increasingly important because it is no secret that school-provided lunches contain more fat and sugar than protein and vitamins. The challenge for parents, however, is preparing a lunch that is not only nutritious, but also one that their children will eat.
According to chef Ann Cooper, director of nutrition services for the Berkeley Unified School District in California, parents should take the “laptop lunchbox system approach” to preparing lunches.
“[It] helps parents pack enticing lunches by allowing them to pack a number of small interesting things — not just a large sandwich. Every lunch should have fresh fruit, fresh vegetables, some complex carbohydrates — whole grain bread, corn tortillas, brown rice, etc. — and some protein, animal or non-animal,” she said.
Vegetables and fruit are more palatable when accompanied by dips such as nut butters, guacamole and other spreads, added Cooper, who has been dubbed “the Renegade Lunch Lady.”
Cooper suggests parents make lunches fun by involving their children in lunch preparations. At the grocery story, let children pick out dried fruits and nuts that they like and make their own mix.
Some of Cooper’s favorite lunches include wrap sandwiches, brown rice and tofu salad, cold roast chicken and soups or stews.
Instead of sandwiches, Aurelia Williams, a life coach and mother of three, gives her son Isaac pitas and wraps.
“They are very good and better than a sandwich because they’re more creative and have no bread. Kids are more interested in them because they are fun to eat,” she said.
Mini bagels are another alternative to traditional sandwiches, said Vanessa Robb, 39, of Bowie.
“You want to give them energy without a whole lot of empty calories. I pack mini bagels, spread with cream cheese and a slice or two of lunch meat,” said the mother of 8-year-old twins.
Fruity chicken salad wraps
- 2 roasted chicken breasts, cut into 1/2-inch chunks
- 1 celery stalk, coarsely chopped
- 1/2 cup white or red seedless grapes, cut in half
- 1 pink lady apple, cut into 1/2-inch chunks
- 1/2 cup pineapple, cut into 1/2-inch chunks
- 1/4 cup light sour cream
- 1/2 cup light mayonnaise
- Salt and pepper
- 4 multi-grain tortilla wraps or 4 leaves Bibb or Boston lettuce, washed and dried
Put chicken, celery, grapes, apple, pineapple, sour cream and mayonnaise in a medium bowl and mix together. Add salt and pepper, to taste.
Spread salad on wrap or lettuce leaf and roll up. Cut in half or in quarters.
For more lunchtime recipes, go to charmcityfoodie.blogspot.com.
