Lunchtime blues? Roll over PB&J!
Instead of a boring old sandwich try wraps and roll-ups. Whole grain tortillas can be filled with just about anything. They come in many colors today if you buy the vegetable varieties like tomato and spinach. Don’t tell your kids they are vegetables, just call them “red” or “green”. You can also try using sushi wrappers or lefse.
Bulgur, Cooked quinoa, and brown rice all make great complex carbohydrate fillers to which you can add hummus, peanut sauce or teriyaki sauce, dijon mustard/honey/yogurt sauce, mild salsa, grated cheese, julienne sliced veggies or finely chopped vegetables, ground turkey or shredded chicken breast, poached white fish or canned tuna. Spread a thin layer of grain over the whole tortilla or sushi wrapper, leaving an inch around the border.
On top of this spread whatever fillings and sauces you desire. Roll up your creation tightly, fastening with toothpicks or those little plastic swords or umbrellas if your kids are old enough. Slice them and serve on their side so the “swirl” pattern can be appreciated.
Make sandwiches from whole grain bread. Slice them into fun shapes using cookie cutters or cut them into small “petite four” sizes. Put a plastic sword or toothpick through each one with a small garnish on top like a cucumber wheel, olive, grape or slice of cheese in a fun shape.
Layer foods - make stacks of natural lunch meats, cheeses, spinach leaves, tomatoes, cucumbers using tortillas as the floor and roof. Cut them into squares or circles using a round biscuit cutter.
Make egg, tuna or chicken salad with plain yogurt instead of mayonnaise. Add colorful and crunchy diced veggies like cucumber, tomato, red pepper, celery, and grapes or mango to the chicken. Serve them in endive, tomato, cucumber or celery “boats”.
Make deviled eggs using plain yogurt instead of mayonnaise. Sprinkle with sea salt or paprika.
Serve baked potato boats - prebaked and partially hollowed out. Set up a “bar” of fixings for your kids to choose from - chili, cottage cheese or quark, chopped green onion, chives or parsley, grated cheese, chopped green pepper, steamed and chopped broccoli, toasted wheat germ, light sour cream or plain yogurt, a sprinkle of paprika.
Set up a salad taco, or tostada bar for your kids. Provide whole grain soft tortillas or natural corn tortillas, taco or tostada shells, cooked ground turkey or soy flavored with chili powder and cumin, refried or black beans grated cheese and carrot, julienne zucchini, finely chopped kale, spinach, and red cabbage, chopped tomatoes and green onions, corn, chopped avocado, mild salsa, cottage cheese, quark or plain yogurt. Often times kids become so interest in designing by color that they forget they are decorating with vegetables and end up eating them.
Whole grain hamburger bun “bowls” can be fun receptacles for soup and chili. Simply slice off the top, carve out the inside and fill. Be sure to save the top to serve with the “lid” on.
Cut sliced cheese into fun shapes using cookie cutters, or cube them into squares. Serve several colors together like cheddar and mozzarella.
Try fruit or vegetable skewers. Purchase bamboo skewers and alternate a variety of chopped up fruits. Serve them with yogurt dipping sauce. Or alternate a variety of chopped vegetables and serve with a miso, sesame oil, or teriyaki dipping sauce, a honey and mustard mixture, peanut sauce, hummus, ranch or green goddess made from plain yogurt or cottage cheese.
To make your own peanut or soy nut butter sauce mix 1/2 cup nut butter, 1 T brown sugar, 1/4 cup rice vinegar, 1/4 cup water, 1-2 cloves finely minced garlic, 1-2 T of soy sauce over medium low heat until warm. Adjust the consistency by adding more or less water.
To make your own miso sauce mix together 1 cup of low sodium or light soy sauce, 2/3 cup of miso paste, 1/4 cup brown sugar, 2 T sesame oil, 1 clove finely minced garlic.
Any child would be delighted to find most of these (sneakily healthy) items in a lunchbag or at your table.