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March 23, 2010
Jackson’s Lunch:
Yes, I’m still here; I haven’t disappeared, though the lack of posts lately may have you thinking I was gone and was never returning. Rest assured, though, I’m still here and still packing lunch.
Our lives have been a little more hectic than usual. Adam was offered a new job in New Orleans last week, which we are all excited about. He accepted, and now we are about to move once again from Virginia Beach to the Big Easy (but hopefully this will be the last move for a long time). Long story short, he accepted the job last week and starts in two weeks.
What that has meant for us is a whole lot of trying to get things in order for a major move in a very short amount of time. For me, specifically, it has meant doing a lot of other things besides posting Jackson’s lunches. I have, however, made sure to continue packing his lunch since his healthy eating is a priority for me. What this upcoming move means for you, my reader, is that there likely won’t be many posts until we are settled and Jackson has been enrolled in a new preschool.
If you are interested in the Lunch Box Blog and want to know when a new post is added (eventually there will be more), I encourage you to sign up for e-mail notification. Just provide your e-mail address in the area provided in the Sidebar, and you will be sent an automated email whenever a new post is added.
Thank you for your patience during our transition. And please stay tuned! I will be back. In the meantime, here are some of the lunches I’ve recently sent with Jackson.
Leftover beef stew on the day after St. Patrick's Day with grapefruit, yogurt, and a salad of garbanzo beans, cucumber pieces and feta cheese.
A simple chicken and Swiss cheese sandwich with orange segments, chips, and green salad topped with sauteed mushrooms and peppers.
Noodles with a sauce I made from stock, tomato paste, a bunch of dried herbs, carrots, peas, fresh basil and garlic. Also, veggies and hummus, a cheese stick, a whole-grain roll with olive oil, and fruit gummies.
Homemade potstickers with edamame, blood orange segments, and yogurt.
According to Healthy Eating For Kids, sending a small treat with lunch on occasion can help entice a child to eat his or her healthy home-packed lunch.
March 8, 2010
I’m reading the American Dietetic Association’s Guide to Healthy Eating for Kids: How Your Children Can Eat Smart From 5 to 12 by Jodie Shield, MEd, RD, and Mary Catherine Mullen, MS, RD. The version I have is checked out from the library and was written in 2002, so it’s slightly out of date. Even so, I figured there was good information to be had, and, as suspected, I’ve come across some good pieces of advice.
We all struggle with myriad parenting issues, and nutrition is only one of them. I believe that if kids eat healthfully, then maybe some other issues won’t be as daunting as they could be. For example, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. But what happens at lunchtime? Does the lunch you pack get traded away? Given away? Thrown away? Brought home uneaten? How do you get a child to eat his healthy home-packed lunch if no one is there to make sure he does?
Well, the dieticians who wrote Healthy Eating for Kids have some suggestions that I think are worth trying. Here they are:
I want Jackson to eat what I send for him, and so far it hasn’t been a problem since his lunch times are closely monitored by the teachers. I know, however, that this kind of supervision won’t be around forever. So, I want to be armed with some ways to remind him that the food I send is the food I want him to eat and that he should be eating.
The sesame seeds, soy sauce and sesame oil give this broccoli an added bit of flair and keep it from being the same old boring steamed broccoli.
March 2, 2010
I feel very fortunate to have a son who loves vegetables and will eat most veggies no matter the kind (the exceptions are tomatoes and beets). Broccoli, which is considered one of the world’s healthiest foods because of its cancer-preventing compounds, is one of his favorites. The challenge for me is preparing it in a variety of ways so that Jackson will continue to love it without getting bored. The sesame broccoli I put in his lunch this morning couldn’t be more simple, yet it changes the vegetable enough to keep it interesting.
Last night, we had steamed broccoli as a side dish with dinner. I knew the leftovers would be great in Jackson’s lunch, but I wanted to make it a little different so he didn’t feel like it was “Dinner-Round 2.” To dress the broccoli up, I topped it with a tiny bit of soy sauce, toasted sesame oil and sesame seeds. In the past, I’ve also used vinaigrette, creamy dressings, grated cheese with pine nuts, lemon zest and toasted sliced almonds, and peanut sauce. Plus, there are any number of dips with which broccoli, raw or steamed, pairs perfectly.
The possiblities are endless and for this I’m quite thankful. I hope Jackson always loves broccoli and the many ways to enjoy it while I relish in the fact that he loves a super healthy food.
Big flavor in a little cup.
February 25, 2010
I love dips, so consequently we typically have at least one on hand. Ideally, I’d like to try a new recipe every week, but that never happens. My go-to dip has always been hummus, but this week I was determined to give a new dip recipe a go.
I decided on Walnut-Feta Dip because I had a lot of both walnuts and feta cheese in the fridge. It was relatively quick to whip up, and the results are very tasty. The real test, though, was whether or not Jackson would like it.
Jackson generally likes dips, too. I believe his love for them, however, stems more from the potential mess factor of dipping something into a gooey mass rather than from the yum factor as it does for me. Either way, he took one taste and immediately gave me two thumbs up. “Mmm,” is what I believe he said; it was difficult to tell since his mouth was still full.
Both of his teachers commented today on how good it both looked and smelled, so I told them I’d share the recipe with them. I’ll share it here, too.
Walnut-Feta Dip*
1/2 cup walnuts
3/4 cup crumbled feta cheese
1/4 cup milk
1/2 tsp. dried oregano
1/4 tsp. black pepper
1 small clove of garlic, peeled
Toast the walnuts in a 375 degree oven for 7 to 10 minutes or until fragrant. Let cool slightly.
Combine all ingredients, including walnuts, in a food processor. Whiz until smooth. Scrape down sides and whiz again.
Super simple and really yummy on veggies or crackers. And since it isn’t at all runny, it works great in a packed lunch.
*Recipe adapted from Rachael Ray’s “Feta and Walnut Dip” on Foodnetwork.com.
February 24, 2010
Today’s lunch was born out of lack of time and desire to make a proper egg salad for Jackson’s lunch box. I just didn’t feel like chopping up tiny bits of egg, celery and onion when I figured I could do the same sort of thing without all the chopping. I’ll call it my “composed” egg salad on crackers.
I sliced the egg with an egg slicer, then layered the egg with thin slices of celery onto a wheat cracker. I “glued” the pieces together with a tiny speck of canola mayo. A sprinkle of salt and, viola! Egg salad in a much shorter amount of time. Plus, it’s kind of fun for Jackson to think he’s getting a sort of fancy hors d’oeuvres kind of goodie.
A note on the apple and celery slices. I wanted to make sure Jackson ate the entire stalk of celery, not just the few slices from the egg crackers. Apple and celery are a fantastic combo! If you haven’t tried it, I encourage you to do so.
Healthy in a hurry.
February 23, 2010
We’ve been busy around here lately with school, violin lessons and practice, hockey, and a weekend trip to Washington, D.C. When we’re busy, I’ve learned it’s really important to have healthy, easy food ready to go.
I’m betting you’ve already been told that a time or two, but it’s so true. It’s easy to get into bad eating habits when things get hectic because so much of what is fast and easy can be unhealthy–fast food restaurant drive-thrus, fried dinner-in-box at the supermarket, grab ‘n’ go-sized bags of chips and a soda at the 7-Eleven. For our family, I’ve learned to do some planning ahead so that when things get crazy our eating habits don’t have to suffer.
For one thing, I always have whole pieces of fruit in a bowl on the table in plain sight. Having fruit available and ready to go makes choosing healthy quick and convenient.
When I have five minutes to spare, I wash and cut up veggies to keep on hand in the fridge for quick grab and go snacking. I love having veggies ready to go for two reasons: One, if I have to clean and cut something up for either Jackson or me when we’re hungry or rushed, it won’t happen; and two, if they’re there staring at me when I open the fridge, there’s no excuse not to eat them.
Also, when I grocery shop, I think in terms of how I plan a meal–whole grains, veggies, lean proteins–to help guide my purchasing. For example, I buy whole grain breads, but I also buy whole grain tortillas, bagels, crackers and English muffins (grains) and then use them as substitutes for bread when I make sandwiches. It keeps lunch interesting, plus it’s easy to throw together a “sandwich” quickly even if we’re out of bread.
This morning I used a wheat tortilla for Jackson’s lunch. I basically rolled cream cheese, greens and chicken in a wheat tortilla and cut it into little wheels. It took less than two minutes; a quarter of that time was cutting the roll into pieces to make it more fun and appealing for little fingers. The veggies were prepped and waiting in the fridge. The grapes had been washed and were in a bowl on the counter. And the treats were quick to toss into Jackson’s lunchbox. Lunch was ready and the kitchen was cleaned up in about seven minutes. Quick is great and can be healthy if I plan ahead–something so important when life has you running.
*Here’s a little food for thought. When we’re busy, it’s easy, convenient and often very welcoming to dine out. We all do it; we all enjoy it. You might, however, want to skip ordering this item for your kids. Check out not just the calories, but the amount of saturated fat as well. According to the American Heart Association, people over two years old should limit saturated fat to less than 7% of their total daily calories. That would be a maximum of about 10 grams of saturated fat daily for a child Jackson’s age. Wow!
This lunch passed three important tests--it's tasty, easy, and Jackson ate it!
February 17, 2010
Some days are much easier than others when it comes to prepping a lunch for Jackson. Today was an easy day thanks to leftovers from last night’s dinner. The onion tart was a big hit with Jackson last night, so I was fairly certain it would be a good lunch entree today.
I made the tart last night in an effort to use up a container of sour cream before the expiration date. It was super simple to throw together and then I got to forget about it for a while as it baked in the oven.
The tart is an easy dish one can put together, throw in the oven and then have it around for whatever. In fact, I’ve been known to make one while I make a completely different dinner just so we have it for lunches the next day. It’s great hot, room temperature, or cold. Here’s how you do it.
Onion and Sour Cream Tart*
1 Tbsp. olive oil
1 tsp. butter
2 medium onions, thinly sliced
1 clove garlic, minced
salt and pepper
1 tsp. dried thyme
1 cup reduced fat sour cream
1/2 cup milk
3 eggs, beaten
1 prepared pie crust (I like whole wheat or spelt. I always check the label and avoid partially hydrogenated fats)
In a medium sized skillet, heat oil and butter over medium heat. Once the butter is melted, add onions and garlic to pan. Season with a pinch of salt and pepper and slowly saute until soft and golden. Stir in thyme and set aside.
While the onions are cooking, thoroughly mix sour cream and milk together in a large bowl or pitcher. Beat in eggs. Season with another pinch of salt and pepper.
Slowly add onion mixture to egg mixture, stirring while you go. Go slowly so you don’t end up cooking the eggs with the hot onions. Combine completely and pour into the pie crust. Bake at 375 for 45 minutes. Allow to cool slightly before cutting.
The tart is made like a quiche and would probably be very tasty with ham or bacon added to it, though I’ve always made it meatless. It’s tasty, easy and can be altered in infinite ways with different combinations of add-ins. Plus, it passed the most inportant test of all–Jackson ate it all today!
*This recipe is an adaptation of a recipe from a vegetarian cookbook I used to have. Unfortunately, I’ve misplaced the book in one of our many moves and no longer have or remember the title.
Today's lunch was typical fare, but on Friday Jackson ate school lunch in honor of the Chinese New Year.
February 16, 2010
Jackson’s preschool class celebrated Chinese New Year last Friday. They made dragon puppets, sang and danced. The school also prepared and served a Chinese-inspired lunch.
On a typical day, I pack Jackson’s lunch, and he’s more than happy to eat it. But when he found out that the school was celebrating Chinese New Year with a special lunch, he asked if he could eat school lunch that day. I happily and enthusiastically said, “Of course!”
While it’s true I pack a lunch for my son so he’s properly and healthfully fueled, I also can see and understand the importance of being part of a community. Chinese New Year was something Jackson learned about with his peers, celebrated with his peers, and he wanted to belong to all parts of the celebration.
So, while the lunch was perhaps not the most nutritious or maybe not as nutritious as one I would’ve packed for him, it was important for him to share in it. And, since I was invited to join them, I partook as well in the stir-fried veggies, rice and eggrolls, and it was heart-warming to share the whole experience with Jackson, who was very proud to show off his dancing dragon and Chinese food.
Yes, the food could have been healthier (the eggrolls were fried, frozen and reheated, and the rice was white), but Jackson enjoyed the experience. I believe it’s fine to eat deep-fried goodies occasionally when the trade-off is learning about a culture or building a community. The occasional bite of something we don’t normally eat isn’t the end of the world; it’s sometimes the window into a different part of it.
February 11, 2010
Valentine’s Day is in a few days, and I wanted to share an idea/recipe for some healthy, fun treats the kids love. I’ve made them the last few years including this year; however, because Jackson’s school is peanut-free, we will only be enjoying them at home this year.
They are the same basic idea as a Rice Crispy Treat–cereal stuck together with a sticky mixture–but made with honey and whole grain cereal. Here’s the recipe.
Valentine Cereal Bars
6 cups Kashi Heart-to-Heart cereal
3/4 cup dried cranberries (or any dried fruit; I like cranberries because they’re red for Valentine’s)
1/2 cup honey
1/2 cup natural peanut butter
Pinch of salt
In a large bowl, stir cereal and fruit together.
Heat honey and peanut butter together in microwave until melted enough to stir together (like the consistency of pancake batter). Mix together completely. Stir in salt.
Pour the honey/peanut butter mixture over the cereal/fruit mixture and stir together thoroughly, coating the cereal mixture well.
Dump onto a parchment lined sheet pan. Cover with another sheet of parchment and press mixture down into an even layer (Really put your weight behind this and press down as much as you can. The more compacted it is, the better the bars will hold together. I actually put another sheet pan on top of the top layer of parchment and squeeze the two pans together).
Stick into the freezer for 20 minutes. Remove from freezer, remove top layer of parchment and cut into bars. Store in the fridge to keep them firm.
The bars are reminiscent of Rice Crispy Treats, like I said, but with honey, a natural sweetener, and a lot more heart-healthy fiber. Perfect for Valentine’s Day! Plus, the Kashi cereal has cute little heart-shaped cereal bits in it. So cute and so yummy!
Sandwiches are a very popular lunch item. They are easy, versatile, portable and can be so nutritious.
February 9, 2010
No doubt about it, sandwiches are popular lunch items. In fact, most parents I’ve talked to say they send peanut butter and jelly sandwiches to school with their children on a pretty regular basis. I have nothing against a good* pb & j, but they’re out of the question for Jackson’s packed lunch since his school is peanut free. No matter, the sandwich possibilities are endless.
Marketresearch.com says it best when they declare that if an American thinks up something to eat, it will eventually be tucked between two slices of bread. That’s great news for us folks who pack lunches daily and like variety. Apparently, anything goes!
Sandwiches are easy, versatile, extremely portable and can be very nutritious; however, I tend to get stuck in sandwich ruts now and then. And judging from the amount of pb & j sandwiches I’ve heard are being sent, I’m not the only one.
When I’m feeling stuck, I try to challenge myself a little. I often try to re-do something common like fresh tuna salad instead of canned, curried chicken salad instead of traditional, or biscuits or English muffins instead of sliced bread. I have peanut butter on hand, but I also keep almond and sunflower seed butters in the fridge for a subtle change (Jackson likes almond butter and raisin sandwiches which is a fun twist on pb & j).
For today’s sandwich, I stepped only slightly off the path by using spinach instead of lettuce on Jackson’s sandwich, but I’m always excited to try something new when it comes to what is tucked between the bread slices.
Yesterday on the blog’s Facebook fan page, Kristen Danek mentioned loving peanut butter and chocolate chip sandwiches. I love rethinking the common; it can make lunch so much more interesting and fun. And when it comes to feeding kids, interesting and fun are almost always winners!
* Many peanut butter brands have partially hydrogenated oils (trans fats) and sugar added to them. So make sure to read the ingredient lists and opt for brands made with only peanuts and maybe a little salt if plain peanuts are too bland.
Better yet, make your own nut butters. All you need is a food processor and roasted nuts of any variety. Dump the nuts into the bowl of a food processor fitted with a metal blade and let it rip! Scrape down the bowl every now and then. It may take a few minutes, but you’ll soon have nut butter, and fresh is so good (and almost always cheaper)! Store in the fridge.
