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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
Jackson’s Lunch:
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.
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.
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.
No tricking necessary to get Jackson to eat this cabbage slaw.
January 5, 2010
I had to trick Jackson into eating sauerkraut (I told him he’d have good luck if he ate it, and he ate all of it), but getting him to eat this cabbage dish is easy. It’s tangy and slightly sweet thanks to the reduced apple cider vinegar. Plus, the texture is fantastic. We had it for a dinner side dish last night, and I sent it in his lunch today. It’s great warm or at room temperature and is a very affordable dish since cabbage is so cheap.
Braised Cabbage Slaw (adapted from Everyday Food magazine, March, 2004)
1 large onion, chopped
1/2 head cabbage (I like savoy, but green cabbage works, too), shredded
4 carrots, shredded
3 cloves garlic, minced
salt
pepper
3/4 cup apple cider vinegar
1 cup water
3 or 4 smallish potatoes, thinnly sliced
Heat oil over medum heat in a large, heavy bottom pan with a tight fitting lid. Add in onion, cabbage, carrots, and garlic. Season lightly with salt and pepper. Cook, stirring frequently, for about 7 minutes until the veggies are slightly softened.
Raise heat to medium-high. Add vinegar and water. Bring to a boil. Add potatoes and reduce heat to simmer. Cover and cook for 20 minutes or until potatoes are tender and all veggies are wilted. Taste for seasoning and add more salt if needed.
Jackson and the lunch he helped prepare.
December 22, 2009
Most mornings, Jackson wakes up about an hour before we have to head out the door for school. That gives him just enough time to wake up with a cup of milk, have breakfast, get dressed and washed up, and play for a few minutes before we’re off.
This morning, for what ever reason, he woke up about 20 minutes earlier than usual just as I was about to start packing his lunch. This gave him the opportunity to have a say in what went into his lunch, and he loved helping out. Plus, it made the job easier on me. This is how I did it.
First, I asked if he wanted to help get his lunch together, and he enthusiastically answered, “Yes!” I told him he needed a protein, a grain, and some veggies and/or fruit. For the protein, I gave him some available options: egg, turkey, or cheese. He chose an egg, and I decided to scramble it with some veg.
For a grain, I asked if he would rather have bread, crackers, or pretzels. He chose bread, so I asked him if he wanted anything on it. He said peanut butter and fruit spread, but since peanuts aren’t allowed at his school, I suggested cream cheese or almond butter. He chose cream cheese. (After the sandwich triangles were made, he wanted to try one. He ended up eating two of them while we were packing.)
Next were veggies. He opened the fridge and got out the celery and broccoflower completely on his own (he ate broccoflower while we packed, too–hooray!). I asked if he wanted hummus for dipping the veg, and he said yes.
When I asked what fruit he wanted to bring, he said, “None.” Since he had so many veggies packed already and a little fruit spread on his sandwich (made with all fruit and no added sugar), I didn’t have a problem with a fruitless lunch.
We set the lunch up for the photo, and Jackson said, “Oh, I can’t wait to eat lunch today!” That’s what I want to hear–excitement about eating a healthy lunch. When I picked him up from school and asked how lunch was, he said, “Very yummy and I ate everything!” And he had.
I definitely believe when kids are involved in food prep they’re more likely to eat. Maybe next time we have beets for dinner, I’ll get Jackson to help in fixing them. Maybe then he’ll eat them instead of clamping his lips together, wrinkling his nose and shaking his head “no” when I ask him to give them a try. Somehow, I don’t think it’ll work out quite the same way with beets.
Here’s my hummus recipe:
1 small garlic clove
1 can low-sodium garbanzo beans, drained and rinsed
1/4 cup tahini (sesame paste)
juice of half a lemon
1/2 tsp. salt
1/4 tsp. Tabasco sauce
water
With the motor running, drop garlic clove into the bowl of a food processor to finely chop. Stop the motor, remove the lid and add beans, tahini, lemon juice, salt, and Tabasco. Replace the lid and turn the motor back on. While the ingredients whir around, slowly add some water a tablespoon at a time until the hummus reaches a creamy consistency (I use about 3 Tbsp. of water, but it’s really personal preference depending on how thick or thin you like your hummus). Taste for seasoning.
I use hummus as a dip for veg, crackers, or pita chips. It’s also great on sandwiches or added to a vinaigrette to give it body and creaminess. Yum! Jackson (and most everyone else I know) loves it.
It took longer than usual to make, but the final product looks pretty good.
December 14, 2009
Today was a struggle. I don’t know if it was because it was Monday or maybe because I need to grocery shop, but for some reason putting Jackson’s lunch together this morning was difficult.
I actually started thinking about lunch last night while I was trying to fall asleep (odd since I usually don’t think about it until I open the fridge in the morning to see what’s available, and odd since I usually fall into an exhausted slumber while I’m brushing my teeth at night).
I knew we had the makings for an English muffin sandwich which is a staple in our house. In fact, it’s lovingly called a Pick-A-Doodle when Jackson eats one, a Dad-E-Doodle when Adam eats one, and a Mom-E-Doodle when I eat one. It’s easy and versatile, and Jackson loves them, so I knew it was perfect for today.
The fruit cup side was also easy since I knew what fruit we had available and what needed to go first. Berries don’t last long and are pricey, so I knew I wanted Jackson to have those today before they were past their prime. And the kiwi seemed like a good choice since its green color complemented the red of the raspberries so nicely. They looked like delicious, glistening little jewels in the bowl. How could anyone resist that?
It took me a while to settle on the bell peppers. I went back and forth between peppers, carrots, and celery. I finally decided on peppers because of their color, too (brightly colored veg and fruit are good for you!), and because they are Jackson’s favorite vegetable. Celery with peanut butter was my first choice, but Jackson’s school, like so many others nowadays, is a peanut-free zone. So, no celery and peanut butter, no problem.
I had the sandwich made, the fruit cup assembled, and the peppers in their dish. I stood in the kitchen staring at Jackson’s lunch for an eternity. It didn’t seem complete to me. It seemed boring and too much like too many of the other lunches I’ve sent lately. It also seemed sparse, but I was stumped!
What I had picked out so far consisted of the things I try to include daily—whole grains, protein, fruit, and veg—but I wasn’t happy with it. Adam suggested a corn and amaranth muffin that I made yesterday. It was another grain, but the muffins are slightly sweet and filled with raisins, so I thought maybe it would seem like dessert. Done! Half a muffin it was.
I took a look at the final assembled lunch, and I was pretty happy with it. It took me longer than normal to make—lunch normally takes me less than 10 minutes to get together, but this morning it took me a good half hour (most of which was me standing and staring at the seemingly incomplete lunch trying to figure out what else I could include)—but it was done.
When I picked Jackson up from school, his teacher said, “Jackson didn’t eat his lunch today. He only ate his peppers and about three bites of his sandwich!” Are you kidding me?! All that struggle this morning and then he didn’t eat? Oh well. It happens. Tomorrow will be better.
Having items like boiled eggs and cut up veg on hand make lunch prep quick and easy.
December 10, 2009
By now you know I like prepping things ahead of time so that when it’s time to make Jackson’s lunch, I have items on hand. Some basics I always have lurking around the fridge are cut up veggies, washed fruit, boiled eggs, and pre-washed lettuce. Having these items ready to go in the morning is a real time saver.
Take vegetables for example. We all want our families (ourselves included) to get as many veggies as possible everyday. Cutting up veggies can be time consuming, though, and it’s definitely not something I want or have time to do in the morning. So, I take care of cutting up what I call “snack veg” when I have a little time (like while dinner is baking in the oven or simmering away on the stovetop). But don’t leave the cut up veg in the fridge for more than a couple days since cut up veg lose nutrients more quickly than uncut. My thought is this, though: veg with a little of their nutrients diminished is better than no veg at all . And no veg at all is what it would be if I had to chop it all every morning.
With cut up veggies on hand, we have many lunch options. There’s always the veg themselves. Add a little dip and it’s a party! Kabobs are very popular with Jackson. Just alternate veg with chunks of cheese or chicken or roll up and slice lunchmeat into pinwheels for alternating with the veg. Diced veg is great in leftover rice or pasta with a splash of salad dressing, and if the veg is already cut up for snacking, then half the work is already done! Add some meat, cheese or beans and you have a complete entree. Possibilities are perhaps endless when it comes to prepped ahead veg.
This morning, I shredded some carrots that were already cleaned and trimmed, and used some celery that I had already cut up as an addition in the deviled eggs. Since the boiled eggs were done ahead and the celery was already cut, all I had to do was mash the yolk, throw in the celery, and add a little salt, mustard, and mayo, and the deviled eggs were done. The grapes were already washed. The apricots and graham crackers were prepackaged. And lastly, the soybeans were steamed a few days ago and waiting to be eaten. Lunch was ready in less than 10 minutes.
