True story: Once while passing through my daughter's cafeteria, I noticed a group of silent children intensely huddled around a kindergarten boy who accepted a "triple dog dare" to eat the green beans (which clearly had been moved from a can to his tray). His face contorted with disgust as he finished his last bite, but with great relief raised his arms in victory. His audience applauded and simultaneously shared comments such as "that's disgusting," "how did he do it?," "ugh", and more along those lines. I watched in dismay, but shared a smile with a teacher observing the situation. I clearly wasn't going to make my daughter eat the green beans, but it was frustrating. A child's mood is greatly shaped by what she eats, and if children do not receive nutritious food, they won't be ready to learn.
This is a tricky matter. My daughter is at the age where it is common to trade healthy food for some combination of sugar and fat.
After some research, and trial and error, I developed some options that have worked well for my children. Peanut ingredients are excluded, given the risk of allergies in a large school environment.
Main Course Options:
Sweet Protein Sandwich: Almond butter (finely ground) or sunflower butter, honey and banana on your choice of bread. Use a cookie cutter to cut the sandwich into shapes.
Healthy Fat and Sweet Sandwich: Thinly sliced pear, avocado (mushed and spread like butter) on your choice of bread.
Sicilian Pizza: Toast an english muffin and top with a
thickened paste of tomato sauce, Parmesan cheese, mozzarella, sweet potatoes (baby food) and any other yummy ingredient -you may consider melting the cheese. Fold the two halves of english muffins together to make a sandwich, cut into fourths or smaller.
Protein Veggie Wrap: Ground up veggie burgers with a dollop of hummus, dash of brown sugar, smidgen of ketchup and pinch of salt to taste. Spread mixture onto a roll-up (let your child taste and choose the roll-up; there are so many options!). Next roll the sandwich-up, cut into small portions and fasten with a fun tooth pick!
Yummy Bagel: Spread cream cheese and cut-up strawberries onto a bagel. Cut-up in small bit-sized pieces (fun toothpick optional)
Grilled Cheese: The jury is in, grilled cheese (provolone, low-fat cheese) is indeed still yummy when cold. I would recommend to make it tea-sandwich-like by cutting off the crusts; or try a grilled quesadilla.
Avocado and Cheese Roll-Up: I cannot take credit for this one! I found this recipe in
Real Simple Magazine. Spread a small amount of pesto onto wrap bread, chop-up carrots, avocado and cheddar cheese. I would recommend cutting this sandwich-up into small pieces and securing with a toothpick.
Dinner Left Overs: Use a Thermos (especially in fall and winter)! Our home made family favorites include mac 'n cheese, chicken soup, alphabet soup and baked ziti.
Cold Pasta Salad: Every child is different, go with your family favorite!
Sides:
Fruit kabobs
Zucchini and grapes (cut grape in half or fourths to help reduce a choking hazard) on a tooth pick (go figure!)
Zucchini bread, carrot raisin bread or pumpkin bread, with/without butter and cream cheese
Oatmeal cookies
Carrots and dipping such as hummus or ranch dressing. Kids are a little-bit more receptive to slightly steamed carrots.
A personal favorite: Pro Bugs Smoothie by Lifeway Organic. There's a surprising amount of information in the scientific literature on the benefits of probiotics. If you are curious, search for "Benefits of Probiotics" on scholar.google.com
Other Tips:
Tip 1: Paint the inside of your child's lunch box with chalk paint and write a message!
Tip 2: To prevent their lunch box from becoming too heavy, give them money to purchase a healthy beverage at school, or provide them with an empty canister to fill-up with water.
Tip 3: Provide your little-one with a wet paper towel of water and hand soap (stored in a zip bag) and dry napkin to wipe their hands down before eating, or alternatively throw in a pre-packaged wet wipe.
Tip 4: Bento boxes are a great idea to organize food, try out store.goodbyn.com
Tip 5: For organizing the food in lunch boxes you may also consider individual, silicon cupcake molds. These molds come in a variety of shapes, colors and sizes.
Tip 6: We adults tend to eat what are kids eat, so include portions for
yourself and the adults in your family.
Tip 7: Remember to taste your food as
you are creating it and add what you need for flavor.
This is an ongoing effort for me and my family, if anyone has any advice, comments or tips to share than please email me at info@bellabellies.com!
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