Health
Healthy Recipe: Bring Your Own Lunch
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By: Rachel F. Johnson
With the start of the school year, many parents once again begin to pack school lunches for their children. This can quickly become a very difficult task. Not only is it hard to come up with creative ideas, but time is a very important factor too! For this reason, I thought it would be fun to share a few tips & ideas that I use when packing mine & my husband’s lunches. The following portable meals are tasty, quick & healthy! Have fun mixing & matching!
The Main Course:
– A turkey sandwich is a great choice for an easy lunch! Instead of white bread, try 2 slices of whole wheat, a multi-grain sandwich round or even pita bread! Tip: When making a sandwich, I place a slice of cheese on one piece of bread, add condiments of choice & then cover them with a few deli slices of turkey. I add fresh spinach on top of that and cover it with the remaining slice of bread in order to prevent the sandwich from getting soggy!
– Celery Boats are fun alternatives to sandwiches! Slice a celery stalk into 3-4 pieces, fill with reduced fat or fat-free cream cheese and top with a sliver of deli meat, if desired.
– Tuna fish is an easy choice too! Drain 1 can of tuna fish and mix with 1 tsp of mayo, 2 tsp of mustard, 1 minced garlic clove, 1 tsp of diced jalapeños and ground black pepper, to taste. Serve this spicy tuna salad with a few pita chips for dipping!
– Eggs are a near-perfect protein source, making them great options for a main course! Boiled eggs are tasty on their own, but making stuffed eggs takes them over the top! Once the eggs are boiled & peeled, slice in half lengthwise, and place the yolks in a bowl. For every 2 egg yolks, use 2 tsp. mayo, 3 tsp. mustard and season to taste with cumin, chili powder, paprika & black pepper. Stuff the filling back into the eggs and send to school in a plastic container!
– Lastly, Leftovers are some of the most efficient lunch options out there! As long as a microwave is available, most spouses and children are more than happy to reheat last night’s meal.
Sides:
– Sliced vegetables are always great sides! Cucumbers, Carrots and Broccoli are just a few of the inexpensive & easily accessible vegetables. To add flavor, pack 2 Tbsp of Salad Dressing or Hummus for dipping.
– 100 kcal packs of popcorn are great to pop the night before and place in a Ziploc bag in the refrigerator. It stays fresh and is a whole-grain alternative to most chips.
– String Cheese is another great side option because it is pre-portioned and a good source of calcium. Try Reduced-fat cheeses for the same great taste but with fewer cal.
Desserts:
– “Grab n’ go” fruits such as Peaches, Plums & Oranges are grown ready to eat! But, if you would like to liven up some fruit for dessert, try the following:
o Core an apple and slice into 4 pieces. Spread a light layer of nut butter and a few raisins between each apple layer for a more filling dessert.
o With a small knife, cut out the top of 3 medium strawberries, stuff with about ½ tsp. of chocolate frosting and 2 or 3 dark chocolate chips for the taste of chocolate covered strawberries without all the hassle!
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