Packing lunches can be a rushed chore for parents and unhealthy items might get mixed in. Children have particular tastes and often balk at new, healthy foods, so the key is to keep the foods interesting and not too different from what they usually get. If your child returns home with half of their lunch uneaten because they don’t like something then use a few ”tricks” in creating their lunches.
Chips are crunchy and a fun snack, but lack nutritional value. The beginning of the school year is also the start of apple season, so substitute apple chips.
Use Greek yogurt that is full of protein and sweeten it lightly with honey to make a parfait. Layer fruit and granola with the yogurt to make something delicious that your children will love.
Unless your child is training for the Olympics, chances are they don’t need a sports drink every day. Curb their cravings for this sugary beverage with colorful flavored water.
Chocolate treats are very tempting for lunches. They’re individually wrapped and easy to throw in a backpack. Instead of the high sugar option, try healthy chocolate cookies. They pack the same great chocolate taste, but also have fiber and fewer calories.
Stop older kids from wanting to eat out by packing them a delicious wrap. They hold up well without refrigeration and you can tuck in some vegetables without them knowing. Drizzle Caesar dressing (or your child’s favorite dressing) over chicken inside a wrap for a tasty lunch that won’t have your children heading off for fast food.
If kids help pack their lunch, they’re more likely to eat it! On nights you have a bit more time, have them choose which piece of fruit or what type of bread they want and let them assemble their lunch.
Here are some ideas for healthy lunchbox snacks that most children like:
- Single portion-sized cups of unsweetened applesauce or fruit without added sugar.
- Trail mix made with cereals, nuts, pretzels, dried fruit or raisins, and a few chocolate chips.
- Reduced-fat cream cheese spread on whole wheat crackers.
- Individual serving-sized packages of low-fat yogurt, cottage cheese or yogurt smoothies.
- Carrots and celery sticks with dips made from yogurt or low-fat sour cream.
- Whole grain bagels topped with cream cheese-vegetable spread.
- Air-popped popcorn flavored with a sprinkling of Parmesan cheese.
- Cheese cubes or sticks and seedless grapes make a delicious side dish for sandwiches or wraps.
- Cold strips of grilled chicken with a honey mustard dip.
- Dried cranberries or cherries are a sweet alternative for kids bored with raisins.
Baked Apple Chips
Makes about 50 chips
- 2 cups water
- 2 cups sugar
- 2 large apples or 3 small ones (such as gala, braeburn or fuji)
- Cinnamon, optional
You will also need:
baking sheets lined with parchment paper
a saucepan to make the simple syrup in
a mandoline or a sharp knife and a cutting board
the oven set to 250 degrees F
Make the simple syrup:
Pour the two cups of water and sugar into a saucepan and bring it to a boil. Stir it once it comes to a boil to make sure there’s no sugar stuck to the bottom of the pan and it’s all dissolved.
Once the liquid is clear, turn off the heat and let it sit.
Set the oven to 250 degrees F.
Use a mandoline or a sharp knife. Start from the side of the apple and slice off the rounded side of the apple. Then cut the apples into 1/16 inch slices.
Keep going right through the center of the apple. At this stage don’t worry about coring them or the seeds.
Use a paring knife or your fingernails to remove any seed fragments, stems or fuzzy bits from the apple. The core will soften in the warm syrup.
Place the apples in the simple syrup and soak for 10 minutes. Stir a few times during the soaking period.
Using tongs, lift the apples, one by one from the syrup, shake off the excess and place them on the parchment lined baking sheets.
Don’t overlap them, but try to get as many on the baking sheets as you can. Flatten them as you go Sprinkle lightly with cinnamon is using.
Place one baking sheet in the middle of the oven and the other right below that.
Cook them for a half hour and then rotate the trays so the top one is on bottom. Cook for another half hour and check. Depending on your oven, both sheets might be done. If they’re done, they should be golden brown and crisp.
If they’re not, give them 10 or 15 more minutes and check again, continuing to do so until they’re done. Keep in mind that they will harden up a bit once you take them out of the oven.
Apple chips will last a few months, it they are around that long.
Italian Focaccia Sandwiches
- 5 slices bacon
- 1 (8-ounce) round loaf of focaccia bread (6-8-inches in diameter)
- 1/2 cup basil pesto
- 4 ounces thinly sliced turkey
- 2 ounces thinly sliced provolone cheese
- Thinly sliced tomato
Cook the bacon in a heavy large frying pan until crisp. Transfer the bacon to paper towels to drain.
Cut the focaccia bread in half and spread the pesto over both sides of the bread.
Cover the bottom halves of the focaccia with turkey, provolone, tomatoes and bacon, spreading equally.
Cover with the top half of the focaccia, pesto side down.
Cut the sandwich into 3-4 inch squares. Wrap tightly in plastic wrap.
- 1/4 cup plain low-fat yogurt
- 1/4 cup light ranch salad dressing
- 1 ½ cups coarsely chopped cooked chicken or turkey
- 1/2 cup coarsely chopped fresh broccoli
- 1/4 cup shredded carrot
- 1/4 cup chopped pecans or walnuts (optional)
In a small bowl combine yogurt and salad dressing.
In a medium bowl combine chicken, broccoli, carrot and, if desired, nuts. Pour yogurt mixture over the chicken mixture; toss to coat.
For individual lunches, divide chicken mixture among four plastic cups. Cover and chill for up to 24 hours.
Caprese Salad Pita Pockets
- 1 cup cherry or grape tomatoes, quartered
- 4 ounces fresh mozzarella cheese, cubed
- 1 cup coarsely chopped cucumber
- 3/4 cup mixed tender salad greens
- 1/4 cup fresh basil leaves
- 1 tablespoon red wine vinegar
- 1 tablespoon extra virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 4 large whole wheat pita bread rounds, halved crosswise
In a medium bowl toss together tomatoes, cheese cubes, cucumber, salad greens, basil, vinegar, oil, salt and pepper.
Spoon tomato mixture into pitas. Wrap each pita half in plastic wrap and chill.
Chocolate Cookie Thins
Makes about 48 cookies.
- 1 1/4 cups chopped semisweet or bittersweet chocolate (about 6 ounces)
- 2/3 cup unsweetened cocoa powder, American-style or Dutch-process
- 1 cup granulated sugar, divided
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 2 large eggs
- 1/4 cup honey
- 3 tablespoons vegetable oil
- 2 1/2 teaspoons vanilla extract
- 1 cup all-purpose flour
- 2/3 cup white whole-wheat flour
- 2/3 cup sweetened dried cranberries, finely chopped
- 2/3 cup finely chopped slivered almonds
Line 3 large cookie sheets with parchment paper.
Grind chocolate in a food processor using on/off pulses until coarsely ground. Transfer to the bowl of an electric mixer and add cocoa, ½ cup granulated sugar, baking powder and salt; stir until blended on a low setting.
Add eggs, honey, oil and vanilla and beat on medium speed until combined.
Beat in all-purpose and whole-wheat flours; then fold in cranberries and nuts until thoroughly incorporated. The dough will be stiff.
Divide the dough into quarters. Roll each quarter into a 9-inch-long “log.” Divide the log into 12 equal pieces. Roll each piece into a ball.
Place on prepared cookie sheets and refrigerate until very cold, about 1 hour.
Position a rack in the middle of the oven and preheat to 350°F.
Place remaining 1/2 cup granulated sugar on a small plate. One at a time, dip the top of each ball of dough into the sugar; place, sugar-side up, about 2 1/2 inches apart on the prepared baking sheet.
Coat the bottom of a wide glass with cooking spray, then dip it into the sugar. Flatten the balls with the glass to make cookies about 2 1/4 inches in diameter, dipping the glass into the sugar between each cookie and spraying it as needed.
Bake the cookies on the center rack, one pan at a time, until just firm to the touch, 8 to 13 minutes. Let stand for 5 minutes, then transfer to wire racks to cool. Repeat with remaining pans.
These cookies store well in the freezer.