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Main Course
We tend to think of packed lunches as “sandwich, chips, fruit, dessert”, thinking of the sandwich as the
main course and working around it. Try to think of a sandwich in a different way. Changing up the bread
makes a big difference. Use: whole grain buns, wraps (with at least 5 grams of fiber), toasted English
Muffins, bagels, or crepes.
What’s inside? Use roasted chicken or turkey breast, low-sodium nitrate free deli meat if you don’t have
fresh. Or use sliced meat for the outside, with cream cheese spread, relish, pickles, hummus or cheese
inside. Use a toothpick to secure; the kids love the pretty cocktail toothpicks. If they love PB&J, use
whole-grain bread, natural peanut butter *, sunbutter or almond butter, and all-fruit spread. (* Note on
peanut butter: Try to find one that lists peanut butter as the only ingredient, for example, Krema
Natural. Put it in the pantry, upside down, when you bring it home. Later, use a knife to stir it well, and
store it in the refrigerator. It never separates, and if it’s kept in the pantry, it’s a little too runny. There is
also a tool you can buy that uses a crank action, a Natural Peanut Butter Hand Mixer. You can find it
online at various retailers like www.forsmallhands.com (products geared towards Montessori education).
Try other things besides a sandwich as “the main course”: deviled or hard-boiled eggs, cold pasta salad,
frittata, or leftovers of last night’s casserole. Kids might actually like the taste of them cold better than
hot. A thermos is great for soup or ramen noodles with leftover chicken breast (just the noodles with a
little of your own seasoning).
Uncrustables:
Kids love these. Use your own bread and fillings and cut shapes. It’s easiest to make a whole loaf at a
time. Pampered Chef has a product called a Cut N Seal, but you can also just use a cookie cutter and
crimp the edges. Wrap each sandwich well in plastic wrap and put in a gallon ziplock in the freezer.
Lunchables: Make your own pizza lunchable by making or buying whole wheat pizza crust or a Boboli
and cutting out circles with a biscuit cutter or shaped cookie cutter. Use BPA-free separated containers
with 3 sections to include the pizza sauce and cheese. Or use whole-grain crackers, leftover ham, turkey
or chicken, and cheese.
Sides
-Whole fruit: Easy and the most nutritious. Apples, pears, and grapes pack well. Be careful with peaches
and bananas; you may want to wrap them in a small tea towel to protect them from bruising. Who wants
to eat a mushy peach or banana? Veggies: Small, thin slices, or crinkle cut to make them more
appealing. Try carrots dipped in peanut butter.
-Popcorn: Put a little less than a ¼ cup of kernels in a paper lunch bag, lay flat with kernels in a single
layer, fold over the top and tape closed. Microwave for one minute, depending on your micro. Add some
melted butter and salt if desired. A cup or so in a container makes a great lunch treat.
-Yogurt: It’s cheaper to buy in a large container and put in individual servings, or make your
own. Unflavored Greek is healthiest, but a bit tangy and thick for kids’ taste. Sweeten with raw honey or
pure maple syrup and add sliced bananas, chopped strawberries, blueberries, or whatever the kids
like. Make sure whatever yogurt you choose has active live cultures. Pair with a container of a healthy
granola or whole grain cereal.
-Cheese cut in shapes; whole grain pita or veggie chips,crunchy breadsticks, with pizza sauce
- Dessert: Natural applesauce with a sprinkle of cinnamon (this is the dessert, not the fruit serving). Dark
chocolate--a little dark chocolate is good for you! Pair with a few roasted almonds. Cold, whole grain
cereal (Kellogg’s Frosted Bite Size Mini Wheats or Kashi cereals). Homemade pudding has more calcium
than pre-packaged.
Visuals
Make lunch visually appealing. Let kids choose their lunch box/bag. Make sure it’s big enough to hold all
the containers you need and a cold pack. Try to use individual containers rather than baggies. They are
easy to wash and reuse. Cold packs are a must.
Bento (or Bento-type) boxes are very big in the foodie blog world. Check out this website to see some
ideas: www.easylunchboxes.smugmug.com and click on Yummy Lunch Ideas.