by Dr. Jennifer Singh
As a pediatrician and internist who is also a mom and a chef (Ok, I’m not really a trained chef, but I dream that I am a chef), I’m obsessed with getting the right nutrients into my family. Although we as moms have more access to a variety of fresh fruits, vegetables, and whole grains than ever before, there are a couple of challenges that make it harder to feed our people right. The first challenge is confusing information – the USDA, health professionals, and the media send us a barrage of information, much of it contradictory! Which diet should we be following? Do we really need to focus so much effort on protein? What about fiber? The second challenge we face in feeding our families is time (or lack thereof) – our schedules are busier than ever, and frequently I’m happy just to get anything edible in front of my kids. Despite all of the contradictory information, some facts are strongly supported by scientific evidence and help me simplify my nutrition goals when feeding my people, so let me give you the following three simple points to remember:
- Try to maximize the plant matter in every snack or meal. Serve whatever fruits or vegetables your people will eat, and serve them abundantly. If they only like apples and sweet potatoes, serve apples and sweet potatoes. Plants are the only source of powerful antioxidants that protect from diseases like cancer, heart disease, and other chronic diseases common in the USA.
- Don’t worry about protein; focus on fiber. You may have forgotten from seventh grade biology that many plants are good sources of protein (Over 40% of the calories in spinach, broccoli, kale, and mushrooms come from protein.) Most Americans consume well over the Recommended Daily Allowance of protein. As a nation, however, we are seriously deficient in fiber. Where do you get fiber? Plants, and plenty of them. Beans (and other vegetables as mentioned above) contain protein AND fiber (possibly the perfect food). This also includes whole grains like oats, brown rice, and whole-grain bread and pasta products.
- Avoid processed meat. Sure, those little packaged lunches in the meat aisle are easy and appealing to kids, and nothing is faster and easier than slapping some lunchmeat between two slices of bread. But the World Health Organization released a statement last year stating that processed meats (like lunch meat, hot dogs, and sausage) have a strong link to cancer. Try some of the meatless varieties of cold cuts that are widely available in the produce aisle of the grocery store. You will be surprised at how similar they are to the original.
Other Tips for Lunch Prep:
- Preparing on the weekend means less stress during the week. Believe me; it’s worth the extra effort on the weekend to whip up some muffins, rice, pasta, or homemade meal-ables to make lunches easier.
- Think outside of the box! It’s fun to sometimes get breakfast for lunch and lunch for breakfast!
- Just changing sandwich bread to a bagel, English muffin, or whole-grain wrap can make it more interesting.
- Did you know you can make a batch of sandwiches on the weekend, wrap individually, and keep in the fridge until you need it? Yep, you can do that.
- Fresh fruit is best, but sometimes you have to go with a fruit cup. Choose fruit packed in water or juice, not sweetened syrup.
- Most chips provide very little real nutrition (as in fiber or plant matter) and are usually full of fat and salt. Try whole-grain crackers, popcorn, baked chips or pita bread.
Snickerdoodle Fruit Wrap (Makes 6 wraps)
Ingredients
6 whole-grain tortillas
1 1/2 cups of fruit of choice that has been rinsed and patted dry for filling the wrap (the exact amount will vary according to your taste).
Fruit suggestions include the following:
sliced strawberries
sliced bananas apples that have been cored and thinly sliced
fresh blueberries
fresh peaches or canned peaches that are thoroughly drained and patted dry
Snickerdoodle Spread
1 can (about 1 1/2 cups chickpeas), rinsed very well and drained
1/4 tsp salt
1 tsp ground cinnamon
1 1/2 tsp pure vanilla extract
2 Tbsp unsweetened applesauce
2 Tbsp ground flax meal (on the baking aisle)
1/2 cup packed brown sugar
1/4 cup dry rolled oats
up to 1/4 cup milk of choice, only if needed
Directions:
1. First make the snickerdoodle spread. Place all the snickerdoodle spread ingredients except the milk into the bowl of a food processor and start to process.
2. Stop to scrape down the sides and add milk a tablespoon or two at a time until the mixture is smooth. It should be slightly lumpy.
3. Next, assemble the wraps. Spread snickerdoodle spread onto each tortilla. Be generous!
4. Cover the spread with a layer of fruit.
5. Fold or roll the wraps as desired. Wrap individually and keep in the fridge for breakfast, lunch, or for snacks on the go!
6. BONUS: try folding these in half and browning in a skillet for a messy, tasty fruit quesadilla.
7. Leftover snickerdoodle spread will keep tightly covered in the fridge for a couple of days. Refresh with a drop of milk and a stir before serving again.
Healthier Pizza Meal-ables (Makes 5 pre-packed lunches)
This is too simple to be an actual recipe, but it’s a quick replacement for pre-packaged little lunches from the meat-aisle, which contain preservatives, negligible fiber, little fruit or vegetable matter, and processed meat. (Remember, the World Health Organizations says the consumption of processed meats like lunch meat and hot dogs is linked to cancer.) Make your own pre-packaged “meal-ables” by setting up a little assembly line on the weekend. Your kids may enjoy helping out!
Ingredients and Supplies:
Five plastic lunch containers, each with at least two compartments
Five very small plastic containers with snap-on lids (for holding dipping sauce)
A package of whole-grain mini-pitas (or whole-grain regular pitas cut into fourths, or whole- grain crackers)
A package of meatless pepperoni (usually found in the produce aisle) or other veggie toppings.
A jar of marinara sauce (Choose varieties that do not contain cheese, meat, or added oil.)
Five unsweetened fruit cups Baby carrots, celery sticks, or cut fruit (orange wedges, washed and dried strawberries, fresh blueberries)
Directions:
1. Lay out all supplies in assembly-line fashion on counter.
2. Into the large compartment of each container, place 3- 4 mini-pitas (or more depending on your child’s appetite), full-size pita wedges, or whole-grain crackers.
3. Add a little stack of meatless pepperoni.
4. Add cut vegetables or cut fruit to the smaller compartment. Seal them and stack in the fridge.
5. Fill each tiny plastic dip cup with marinara, seal well, and place in the fridge.
6. For daily lunch, pack your meal-able, dipping sauce, and a fruit cup. (“But that’s two fruit servings!”, you say. YES, it is.)
7. For bigger appetites, throw in a whole-grain Gingerbread Muffin or Corn Salsa Muffin.
Healthier Hot Dog Meal-ables
As I may have mentioned before, we should all be avoiding processed and preserved meats. You can find a variety of meat-free hot dogs in any grocery store, and many kids love finding a hot dog in their lunchbox! For bigger appetites, pack an extra hot dog and more fruits and vegetables. You can pre-wrap hotdogs for easy grabbing on school mornings. Add a small container of condiments of choice (ketchup, mustard, etc.) and you are ready to go.
Taco Rice & Beans
(Makes 4 generous servings)
This healthy bowl is so easy, and tempts lunchers young and old with the familiar flavor of tacos, while packing a fiber and protein punch. It’s great cold, hot, or room temperature. Also great as a burrito filling with shredded lettuce or fresh spinach, if you add a spoon of salsa to moisten.
Ingredients:
2 cups cooked brown rice (you can use the instant brown rice if you need more convenience)
1 can of black beans, rinsed and drained (you can substitute pinto beans)
1 can of whole corn, rinsed and drained
1/2 package of reduced-sodium powdered taco seasoning
Optional: chopped tomatoes, finely chopped green onion, finely chopped bell pepper, finely chopped romaine lettuce, dash of lime juice
Directions:
1. Mix rice, beans and corn in a large bowl.
2. Sprinkle on the taco seasoning a tablespoon at a time, until the mixture reaches your desired spiciness.
3. Stir in any additional veggies your diner will eat.
4. Portion into individual plastic lunch containers and stack in the fridge for easy lunch packing for school (or work!)