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by Anita RomaniwIt's back to school and time to dust off the lunch boxes, stock up on brown bags and face the challenge of feeding your lunch bunch. Lunch is important. Kids who eat healthy meals have more energy, better attention spans and better behavior....all of which helps them learn better. But, the most nutrient-packed lunch won't be eaten if it doesn't look good, taste good or if it's "boring". Here are some tried and true kids favorite lunches.
Chicken Tortilla Roll-Ups
8 oz. cream cheese, softened
2 tbsp. mayonnaise
1 cup finely chopped cooked chicken
1 cup grated cheddar cheese
1 medium sized red pepper, finely chopped
5 green onions, finely chopped
1 tomato, seeded and finely chopped
½ tsp. Garlic powder
½ tsp. Chili powder
½ tsp. Salt
1 package 10" flour tortillas
In large bowl, combine cream cheese, mayonnaise, chicken, cheddar cheese, red pepper, green onions, tomato, garlic powder, chili powder and salt. Spread 2 generous tbsp. of mixture evenly onto each tortilla, leaving approximately ½ inch from the outside edge of the tortilla without the filling. (If you spread the filling to the edges it will seep out when rolling up the tortilla). Roll up each tortilla tightly. Wrap in saran wrap and slice evenly into 1" pieces.
Salad or Pita Pocket Combos
Moisten the pita with mayonnaise or salad dressing and add one of the following combinations:
- Hard cooked egg, chopped cucumber, onion
- Chicken chunks, sliced seedless grapes
- Turkey chunks, chopped nuts, bean sprouts
- Salmon or tuna, red or green pepper slices
- Ricotta cheese and fruit
- Chopped ham and pineapple
- Shredded cheese, grated carrot
- Cheese and tomato
Crunchy Sandwich
1 can drained tuna, salmon or 2 oz. chicken or turkey
1/4 cup mayonnaise
1 small apple, chopped
1 celery stalk, chopped
salt & pepper to taste.
Place on your favorite roll, pita, bagel or wrap and enjoy!
Lunchmeat Roll-ups
Place a slice of cheese and a small pickle stick on the end of lunchmeat and roll-up. You can spread the lunchmeat with mayonnaise, mustard or cream cheese.
Try These For a Change From Bread
Muffins
Bagels
English muffins
Scones or biscuits
Flat bread
Pita bread
Rice cakes
Cracker bread
Melba toast
Bread Sticks
Hot Stuff
Pack a safe, hot lunch in wide-mouth thermos. Try one of these favorites:
- Leftover chili, curry or macaroni and cheese
- Pasta shells and sauce
- Baked beans, soup or chowders
- Perogies
Little Extras for After-School Snacks
Mini pizzas or burritos
Samosas or Cornish pasties
Sunflower or pumpkin seeds
Peanuts, almonds or other nuts
Peanut butter or cheese with crackers
Dry Cereal
Animal cracker cookies
Graham wafers
Banana loaf
Pudding cups
Yogurt
- Anita Romaniw is the Community Nutritionist for the Fraser Valley Health Region. She can be reached at the Abbotsford Health Unit 2391 Crescent Way, Abbotsford, B.C. V2S 3M1, Canada (used with permission)