Packing a Healthy Lunchbox with Market District
Our kids, whether younger or older, need proper nutrition to help them stay focused on the tasks at hand while in school. They can certainly become distracted from their amazing teachers if they begin to feel their tummies grumbling. Despite having the best intentions, there are several common mistakes many parents make when it comes to school lunch. Molly Ault, Regional Dietician Specialist, Carmel Market District and Executive Sous Chef Ed Yows, explain:
1. Lack of planning
• Time can be one of the greatest obstacles to packing a healthful lunch for the school day. One time-saver tip is to pack lunches right after dinner when full and ready to clean up. And don’t forget, last night’s meal can be re-invented into a creative lunch for your kiddo
o Visual: chicken & veggie wrap made from last night’s leftover stir-fry; Pasta salad
• Make packing a cinch by pre-washing, slicing, and portioning out fruits, veggies and other items. This can be done the night before or on Sunday before starting the week
o Visual: veggie baggies and snack packs
2. Brown bag boredom
• Remember, kids eat with their eyes first! You may be packing a healthful lunch, but if it’s boring and routine, they will quickly lose interest and may miss out on valuable nutrients in their day. We want to provide them with a lunch that’s colorful, inviting and full of variety.
• Think about how you package the food. Using small containers or compartments make lunch time cute and playful and kid-friendly
o Visual: Bento box style and other kid-approved containers
• Break the routine by putting a new spin on your child’s favorite foods. We want to avoid packing a totally new/unfamiliar food in a lunch box as kids may need to try a new food several times before it’s accepted. Making fun changes to a known favorite may be just enough to keep it interesting while getting valuable nutrients into their day.
o Visual: PB & J and turkey sandwich re-vamped
A great rule of thumb as you’re packing is to ask yourself “what is this ingredient doing for my child”? Remember that kids are small, and it doesn’t take much to fill their stomachs – so every bite should be packed with nutrition – think nutrient rich and the colors of the rainbow!Apple Bowl
Serves: 4
2 apples, sliced
¼ cup almond butter
¾ cup granola
¼ cup dried strawberries
2 Tbsp. shredded coconut, toasted
2 tsp lemon juice (dilute with 2 Tbsp. of water)
¼ tsp salt
**Either, or, or all three**
1 Tbsp. pure honey
1 Tbsp. Nutella
1 Tbsp. Greek yogurt
Slice apples and toss with lemon juice and water. Toast the shredded coconut
Place apples in a bowl with almond butter and granola. Drizzle with honey, yogurt or Nutella (or all three), and sprinkle with toasted coconut. Top with dried strawberries and enjoy!
Mom’s Chicken Salad
Serves: 4
2 cups, diced chicken breast
½ cup plain Greek yogurt
1 Tbsp. honey
¼ cup sour cream
2 Tbsp. toasted almonds, slivered
2 tsp lemon juice
¼ tsp salt
¼ tsp ground black pepper
1 cup red seedless grapes, halved
¼ cup celery, diced
2 Tbsp. onion, diced
Mix all ingredients in a bowl, except for the chicken. Taste the dressing mixture for seasoning.
Add chicken to dressing mixture and toss to combine. Enjoy!Better-for-You Chicken Salad
Serves: 4
1 ¼ lbs boneless skinless chicken breasts
½ tsp salt, divided
1/3 cup plain Greek yogurt
1/3 cup light mayo
¼ tsp ground black pepper
¾ cup celery, chopped
1 cup red seedless grapes, halved
Place chicken in a medium skillet or saucepan, cover with water and add 1/4 teaspoon salt. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the chicken reaches 165˚F (about 10 to 15 minutes). Transfer to a plate to cool. Meanwhile, combine yogurt, mayonnaise, pepper and the remaining 1/4 teaspoon salt in a bowl. When the chicken is cool enough to handle, cut into bite-size pieces. Add the chicken, celery, and grapes to the bowl with the dressing mixture and toss to combine. Serve on a toasted whole wheat bun or whole grain wrap. Enjoy!
**Skip the prep and re-purpose your leftover chicken from the night before!
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