In September, we shared speedy breakfast ideas to help us all slow down a bit and get where we’re going in the a.m. more safely. Now we’re sharing five lunch-making strategies to help us face school mornings armed with inspiration (along with a cup of strong coffee).
The focal point of these meals is whole grains, which pack nutritional punch in kids’ lunches. Not to be confused with refined grains found in white bread, rice and many snack crackers and cakes, a whole grain has the entire grain still intact. Even making “half your grains whole,” as we nutrition nuts like to say, is a head start. When our children bite into whole grain-based lunches, here is what they’re gaining:
– Complex Carbs for energy to power through the rest of the school day, as well as a steadier blood sugar to avoid “hangry” tantrums after school.
– Fiber for, well, think poo emoji. Encourage your child to drink plenty of water though because lack of adequate hydration can counteract this benefit. Kids may even crave fewer packaged, processed snacks when they’re satiated from higher-fiber intake. But, in fairness, I’m no miracle worker, and my kids still guzzle goldfish like maniacs. Ugh.
– Protein, Vitamins, Minerals, Antioxidants, and Other Plant Compounds for an immunity boost, essential as cool weather ramps up.
For those unable to process the gluten found in barley, rye, and wheat, there are still plenty of good whole grain options like oats, brown or wild rice, corn, and quinoa.
Since our children are unlikely to trade a pack of gummy fruit snacks for a scoop of oats or barley, here are some get-real, kid-friendly ideas. Have fun with them, and let us know how you riff on them in the comments. We can all use more help, right?
Week 4: Whole Grain Pitas
Who doesn’t love pockets? Toddlers fill them up with fake spiders and roly-polies. We grown women sink our hands into them for comfort and a laid-back look. The basic idea here is to fill up a whole grain pita pocket with a little bit of good stuff and loads of flavor.
My favorite brand is Joseph’s (available in many market delis) for all the other nutrients inside. It has a mild taste and holds up well to fillings. You can either cut and stuff it or simply fold and press it “taco-style” if easier. Pin together with a toothpick or two if needed.
Hummus and Chicken Caesar pockets are the two we make the most. I’m sure you’ll come up with fun ones to share too, you creative Mama!
The Mediterranean: Spread a couple spoonful’s of hummus inside. Add sprinkles of reduced fat feta crumbles. Smoosh inside some veggie crunch with either pepper slices (any colors) or thin cucumber slices. If your child is a heat-loving foodie, drizzle in some Sriracha.
The Caesar: Place some pre-cooked, cooled chicken in a bowl (We love freezing and thawing overnight this slow cooker chicken.) Use only the amount your family will eat over about two days. Stir in two tablespoons or so of a Caesar dressing with lower sodium, lower saturated fat, and lower added sugar levels. Add in cracked black pepper and shredded parmesan to taste. Combine. Stuff this goodness into the pocket with a little shaved romaine or spinach leaves. Done. As with any packed lunch, make sure to set up safe storage by adding freezer gel blocks inside an insulated lunch bag.
