Expert advice on easy, healthy back-to-school lunches kids will love
We all want to give our kids a healthy, nutritious lunch that provides protein, fiber, vitamins and minerals to power them through the demanding school day. And there’s nothing sadder than a sack lunch that boomerangs back home in the backpack, virtually untouched.
These days, parents need to perk up that lunch box with all kinds of bright flavors and colors to entice kids to eat a nourishing lunch before dashing out for recess. And with childhood obesity on the rise along with an increased risk of Type 2 diabetes, packing healthful lunches for kids has become an insurance policy for their future, as important as putting together a back-to-school wardrobe or signing up for soccer.
To help jump-start families’ back-to-school routines, Eli and Kim Anderson of Local Dish catering in Rohnert Park, who cook at several Sonoma County farmers markets as well as for private clients, shared a few fresh ideas to make both lunch munchies and after-school snacks that are appetizing and delicious.
“We draw inspiration from the seasons,” said Eli, who grew up in Santa Rosa cooking with his own mom and recently graduated from the Culinary Arts Program at the Santa Rosa Junior College. “We are at the farmers market five days a week ... through being at the farmers markets and my studies, I know what is coming into season.”
Although the couple do not have kids yet, Eli was intrigued by the idea of promoting cooking skills for children while he was in the culinary program, and Kim works as a toddler teacher at the SRJC preschool.
“At the junior college, we wanted to teach children how to eat more consciously,” Eli said. “For snack ideas, as well as for lunches, it’s good to start with a dip.”
As an after-school snack, Eli suggests making some hummus from chickpeas, black beans or edamame and keeping it in the fridge. That way kids can dip into it with their carrot sticks or spread it on a tortilla or a lettuce cup for a simple taco.
It’s also a good idea to teach kids how to use up leftovers like already-cooked chicken breasts, he said.
“A lot of kids don’t touch them, but with a little bit of creativity, you can make it delicious,” he said.
“Take the chicken out of the fridge, heat it up, then pair with fresh lettuce leaves and some slivered almonds ... then dip it into something.”
If your child loves ranch dressing - and who doesn’t? - Eli suggests picking up the housemade ranch dressing made by Oliver’s Markets, which use healthier ingredients than many commercial brands.
“Or, you could just take a good quality mayonnaise, like Just Mayo (an egg-free mayonnaise), and add roasted peppers to it,” he said.
Once you’ve got a few dips lined up - either homemade or purchased or both - you can spin them off into different lunch entrees as well.
If your kids like to eat chicken, for example, they may enjoy a fresh Grilled Chicken Caesar Salad Wrap that can be dipped into a tasty Pink Peppercorn Dressing.
“If you want to make it vegetarian, just use seitan or tempeh that’s been sautéed or grilled,” Eli said. “It’s got a good chew to it, and it’s delicious.”
The ingredients for the wrap are simple: a tortilla from La Tortilla Factory, some hummus to spread on the tortilla, a few fresh spring greens, some Parmesan cheese and a few slices of grilled chicken that’s been brined first to keep it moist.
“Brining is good because it keeps the chicken breasts moist, and I feel it retains the natural, chicken flavor,” Eli said.
“If the chicken is brined, it’s also easier not to overcook it on the grill.”
Once you roll it up and cut the wrap in half, all you need to do is pop some Pink Peppercorn Dressing into a small container on the side, for dipping.
“That way the salad doesn’t get soggy,” Eli said. “And it’s relatively healthy and delicious.”
Another salad made with roasted sweet corn, roasted red peppers, some crumbly cheese like feta or chevre and a few snippets of fresh herbs like cilantro or chives can serve as a simple side dish for older kids with bigger appetites.
“I dress it with lime juice, no oil,” he said. “And I season it with salt and pepper and Tajin, a chile lime seasoning.”
A healthy lunch dish that appeals to kids and adults alike is a Cold Vermicelli Noodle Salad, which can be prepared as a vegetarian entree, with or without tofu.
“I use a rice noodle, shredded carrots, chopped green onion and cabbage and dress it with sesame oil and rice vinegar,” Eli said. “If you add tofu, it’s fantastic. The tofu takes in the dressing.”
For a sweet finale that’s healthy and filling, Eli will often make a simple and delicious Chia Seed Pudding with vanilla soy, almond or coconut milk.
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