Nutrition: Healthy School Lunches
You’ve picked up school supplies, updated the kids’ wardrobe and are starting to see that school bus EVERYWHERE. We are in back to school season! Many parents agree that one of the most challenging things about getting kids ready to go back to school is figuring out what to pack for lunch every day. Want some tips on how you can pack meals that are not only healthy, but also kid-friendly (and doesn’t end up swapped or in the trash)? Here are some of our favorite tips:
Enlist the help of an assistant and get the kids involved in their food choices by helping you prepare the night before. Kids love getting their hands dirty and gives you the opportunity to chat about the importance of healthy food choices
Try to pack bite sized foods that kids can easily eat with their hands like veggie crudités, chopped fruit and trail mixes; this makes snacking throughout the day easier as well. Include dips to add different and fun flavors!
Pick two days a week to pack lunches, such as Sunday and Wednesday and set aside an hour or so to prepare for the days ahead.
Maximize leftovers by preparing extra servings when cooking dinner and save them, packing the leftovers as you clean up.
Purchase food in bulk to reduce your costs, but make sure that if you buy something in a package you read the ingredient list carefully to make sure there are only whole foods listed.
Make sure you have a set of reusable and BPA free containers and water bottles that your kids can open easily and can survive being squished in a backpack or locker; remind kids that if they don’t finish their lunch to bring the rest home in the reusable container!
What are some healthy and yummy ideas for school lunch? Check out some of our favorite “kid approved” dishes:
Green Monster Smoothie: Blend together 1/2 mango, 1/2 frozen banana, 1/2 cup spinach, 1/2 cup water (or plain coconut water), 1/2 avocado with ice. Put it in a thermos so your little ones can drink as you drive them to school for a yummy breakfast!
Wrap it Up: In a gluten free tortilla wrap, slice avocado, tomato, carrot, and add romaine lettuce with a touch of lemon juice. Wrap it tight and cut up into 4 sections. Serve it with a side Sliced Apple and tablespoon of Almond Butter to dip in.
No Chicken Salad: In a food processor, pulse (just to get it chopped) Nuts (Almonds, Cashews, Pecans, etc), Carrot, Green Apple, Onion, Lemon Juice, Dill. Wrap it up in a Collard Green Leaf so it’s hand-held. Include chopped pineapple or grapefruit slices on the side for a well rounded meal.
Cold Pasta Salad: This pasta salad is a fan favorite in our House—use quinoa or corn based pasta and cook according to package; from here you simply add raw veggies such as heirloom tomatoes, sundried tomatoes, tri-colored peppers, black olives, jalapeño peppers, and add a can of Garbanzo beans (but really you can add any raw veggies you like). Mix together with Organic Italian Dressing (or sometimes we use Avocado Oil and Lemon Juice combined with Italian Herbs). Make sure to keep refrigerated overnight. Serve with a side of mixed berries (strawberries, blackberries, blueberries and raspberries) and raw, unsalted almonds.
South of the Border: Combine Pico de Gallo, Guacamole and serve with Black Bean Tortilla Chips and Bean Salad: Green Beans, Garbanzo Beans, Kidney Beans, Chopped Red and Green Pepper, Parsley, Green Onion, Jalapeño Pepper combined with Lemon Juice, Avocado Oil, Splash of Raw Apple Cider Vinegar and seasoning to taste.
Superfood Trail Mix Super Food Trail Mix: Mix raw, unsalted Almonds, Pepitas (Pumpkin Seeds), Cashews, Pistachios, Dried Cranberries, Goji Berries, Raw Cacao Nibs
Veggies and Fruit with Hummus: Sometimes the best lunches are the easiest ones…Chop up a bunch of your little one’s favorite fruits (Apple, Pear, Grapefruit, Pineapple etc) and Veggies (Celery, Carrots, Red Pepper, Cucumber, Green Beans, Sugar Snap Peas etc) and serve with homemade Hummus: chickpeas, cloves garlic, lemon juice, water, tahini, chopped coriander, olive oil, salt and paprika all combined in a food processor until creamy; add other ingredients to create different flavors like Spicy Roasted Red Pepper or Pine Nut.
