Lunch Box
How do I get my kids to eat well? The answer is to offer them and stock the kitchen with only healthy food. At least while they are within your domain, you have a bit of control over what they eat. The bonus to this approach is that everyone else living in the household benefits - you also are happily trapped into making healthy eating choices. What happens to your child's diet outside your doorstep is honestly out of your control and coming to terms with this (at least for me) is somewhat comforting. What children eat is important for reasons beyond maintaining physical health. It will help with proper growth and development, mood, focus and cognition - the alternative (i.e. sugary foods) lead to distraction and sleepiness.
So, school lunches are slightly out of the control of parents seeing as once the kid(s) are out the door, whether that carefully prepared lunch will be eaten, discarded or traded is junior's decision. My sweet mama did her best to pack me and my siblings healthy lunches. Tuna fish on whole wheat bread, accompanied by fully oxidized, brown apple slices and a thermos of room temperature milk were frequently served - and often traded for Jiffy and Smuckers or mystery meat sandwiches, chips, candy and Kool-Aid. As the saying goes, you can lead a horse to water, but you can't make it drink. To this day, I wonder if those kids who agreed to trade with me and my siblings were intrigued by our lunches or simply felt sorry for us. In any case, offering up healthy AND delicious lunches could solve this problem. In my personal experience with my daughter, it totally has. In fact, she's often reported that her friends often want to try her lunches and friends' parents regularly ask me for recipes. When thinking of packed lunches, my first line of defense are leftovers. Whenever possible, that's what I serve up! Otherwise, I've poked around the internet and have put to the test what seems like hundreds of lunch box recipes. Below are some of our tasty lunch ideas with links and recipes.
I am always looking to expand my lunch box repertoire. What are some of your favorites?
MAINS
1. Prosciutto wrapped mini frittata muffins (pictured above)
2. Vietnamese Mini Meat Balls (*recipe below)
3. Lettuce Wrapped Chicken Tacos - Wrap left over chicken in butterhead lettuce with sliced avocado or guacamole, shredded carrots, diced tomatoes, shredded cheese or whatever you choose. Serve with a side of sour cream for dipping.
4. Prosciutto Wrapped Avocado Slices - Wrap sliced avocado in slices of prosciutto. Secure the wrap by tying a chive around it.
5. Smoked Salmon, Avocado Nori Rolls with Cauliflower Rice (or rice of choice) - Spread rice of choice on a sheet of nori. Top with smoked salmon and avocado. Sliced cucumbers work well too. Roll and cut into bite sized pieces. Note, if using cauliflower rice, you may need to add a bit of cream cheese to help bind it together.
6. Hardboiled eggs or if you have more time, deviled eggs.
7. Egg Salad
9. Spanish Tortilla Squares
10. Sausage Patties
11. Grass Fed Uncured Pepperoni Sticks
12. Soups - Broccoli Cheddar, Cauliflower, Creamy Tomato - add shredded chicken, pork or hard boiled eggs for added protein. This is a great, leakproof container that will keep your liquids warm (or cold) for hours.
SIDES
1. Cut veggies: carrots, celery, fennel, broccoli, baby bok choy, cucumber, mini peppers, cherry/grape tomatoes
2. Homemade chia bars (*recipe below)
4. Seasonal Fruit (berries, orange wedges, small whole apples, or sliced - squeeze lemon juice if to prevent browning )
5. Olives
6. Pickles
DIPS
1. Hummus
2. Tzatziki
3. Cottage Cheese
4. Plain, whole milk yogurt. Add berries for variety.
6. Seasnax
BEVERAGES
1. Filtered water
2. Herbal iced teas, unsweetened
3. Homemade Strawberry Hemp Milk (or milk of choice: almond, cashew, coconut) (*recipe below)
Thai Mini Meatball Recipe, serves 4
- 1 pound ground pork sausage or links (casing removed)
- 2 tablespoons sesame oil
- 2 tablespoons Coconut Aminos
- 2 tablespoons Red Boat fish sauce
- 1 tablespoon honey
Season the pork with salt and pepper and then roll into mini meatballs (or whatever size you choose), place each meatball on a tray as you work. In a small bowl, combine the sesame oil, coconut aminos, fish sauce and honey.
Heat a large skillet over medium heat and cook the meatballs until cooked through, about 5 minutes, turning them 2-3 times throughout cooking. During the last minute or so of cooking, add the sauce and give the meatballs a good toss through the sauce. Cook another minute longer you until the sauce glazes the meatballs. Remove from the heat.
Serve with Basil and Cilantro Yogurt Dipping Sauce
- 1/4 cup fresh cilantro
- 1/4 cup fresh basil
- 3/4 cups greek yogurt
- fresh squeezed lime juice
Add the cilantro, basil, yogurt and lime juice to a blender or food processor. Blend until completely smooth and creamy. Taste and add salt and pepper to taste.
Turmeric & Black Pepper Pumpkin Seed Chia Bar
- 6 large Medjool dates
- ½ cup chia seeds
- ¼ cup sprouted pumpkin seeds
- 2 tablespoons coconut oil, melted
- 1 tablespoon turmeric powder
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- Remove pits from dates and pulse in a food processor or blender to form a paste.
- In a medium sized bowl, mix dates and the rest of the ingredients.
- Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.
*Variations: Roll into bite sized balls instead of making bars, omit turmeric and black pepper for a “plain” bar, add coconut flakes and/or dark chocolate chips & top with flakey sea salt such as Maldon.
Banana Walnut Chia Bar
- 3 dates
- ¾ cup dried bananas
- ½ cup walnuts
- ½ cup chia seeds
- 2 tablespoons coconut oil
- ¼ teaspoon sea salt
- Remove pits from dates and pulse in a food processor or blender to form a paste.
- In a medium sized bowl, mix dates and the rest of the ingredients.
- Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.
Homemade Strawberry Hemp Milk (serves 2)
- ½ cup hemp seeds (organic, hulled seeds)
- 4 cups water
- 10-15 hulled strawberries
- 1 pitted date (optional)
- 1/2 teaspoon vanilla extract (optional)
- Blend hemp seeds in water until smooth.
- Add strawberries and blend again.
- Strain the pulp from the hemp milk if desired.
- Refrigerate. Hemp milk will be good for 5 days.
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