10 Easy and Healthy Kid's Packed Lunches

Redbook

By Kayla Miller,REDBOOK


Are you always packing your kid's lunchbox with the same old boring foods? Branch out with new ingredients found in these vegetarian menu ideas that incorporate leftovers and finger foods. Amy Hemmert, co-founder of Laptop Lunches, lets us in on quick and easy packed lunches for kids that are still healthy and nutritious. These recipes are so yummy that you'll be tempted to pack an extra for yourself to take to the office!


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1. Arugula and Walnut Salad

"The end of tomato season is always a bit hard to stomach, but it does mean that apples are ready for picking, providing a good excuse to pack apples and apple treats-like apple strudel. For a less caloric strudel, add extra apples and reduce the amount of phyllo dough and butter. And be sure to pack a healthy portion of greens for your main course, " says Amy.

- Baby arugula
- Sliced radishes
- Walnut halves
- Garlic
- Lemon juice
- Olive oil
- Apple strudel
- End-of-summer cherry tomatoes

Create an arugula salad with baby arugula, sliced radishes and walnut halves. Pair this with a delicious garlic lemon dressing using the garlic, lemon juice and olive oil. Add a handful of cherry tomatoes to eat on their own or to add to the salad.

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2. Baby Spinach Salad

"Baby spinach is not only delicious, but it's packed with nutrients too," Amy says. "Prepare a simple salad with just a few ingredients, or go all out and make it fancy. Some of our favorite toppings include avocado, red onion, cherry tomatoes, pears, pecans, radishes, crumbled goat cheese and cucumbers. The raspberry vinaigrette tastes great on spinach and complements the berries packed on the side. "

- Baby spinach salad with pecan halves
- Raspberry vinaigrette dressing
- Low-fat cottage cheese
- Berry medley

Create a spinach salad. Prepare the salad dressing or include one of your store-bought favorites. Add a few scoops of low-fat cottage cheese. Drop in a mix of berries.

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3. Broccolini over Couscous

"We picked up some organic broccolini and juicy tangerines at the farmers' market. We sautéed the broccolini lightly and placed it on a bed of whole wheat couscous (purchased from the bulk bin section of our local natural foods store) for a simple-yet delicious-main course," says Amy.

- Garlic broccolini over whole-wheat couscous
- Satsuma tangerine
- Kimchi (mild or spicy)

Prepare broccolini as follows: sauté a small amount of olive oil in a skillet. Add minced garlic and heat until just pungent. Add the broccoli and stir-fry until tender and deep green. Add some canned chickpeas and stir to heat through. Sprinkle with a few drops of soy sauce or tamari (optional).

Cook the couscous per the instructions on the package or bulk bin label. Add a Satsuma tangerine and some kimchi to complete the meal.

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4. Farmer's Market Fritters

"The backyard garden is looking a bit sparse but, thankfully, the farmer's markets still have much to offer," Amy says. "Apples are abundant, the tomatoes are hanging on, and the wide variety of roots and greens are breathtakingly beautiful and delicious."

- Farmer's market fritters
- Sliced crisp apple
- Edamame (steamed soybeans)
- Cherry tomatoes

Prepare the farmers' market fritters: Chop a selection of fresh vegetables: onions, carrots, green beans, cabbage, zucchini, broccoli, chard and kale all work well. Set these aside. Make a batter with whole-wheat flour, an egg and some water. Add the chopped vegetables and mix gently. Heat a skillet and add a small amount of olive oil. Spoon the mixture into the skillet as if you were making pancakes-when the bottom is brown, flip and cook the other side until crispy.

Steam the edamame. Slice some crisp organic apples. Add a handful of cherry tomatoes.

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5. Fresh and Fit

Amy's recommendation: "Like to nibble? This could be just the lunch for you. It represents the many colors of the rainbow and incorporates a wide variety of flavors, textures and shapes. Plus, it's packed with nutrition and very easy to make!"

- Fruit salad
- Fresh vegetables with dip
- Nuts and dried fruit
- Soy crisps

Prepare a fruit salad by cutting up your favorite fruits, mixing them in a bowl and sprinkling with orange juice. Try it with bananas, apples, oranges, grapes and blueberries.

Pack some fresh garden veggies: sliced cucumber, tomatoes, carrots and red bell pepper. Include a salad dressing of your choice.

Add your favorite trail mix. Try mix unsalted nuts and dried cranberries. Drop in a handful of soy crisps.

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6. English Muffin Pizza

"This English muffin pizza takes about 5 minutes to prepare, and it tastes great!" says Amy.

- Whole-grain English muffins
- Marinara sauce
- Shredded Parmesan or Romano cheese
- Shredded low-fat mozzarella cheese
- Fresh chopped herbs
- Fresh chopped vegetables

Slice in half and lightly toast the English muffin. Spread marinara sauce on top. Sprinkle with herbs and/or vegetables. Top with shredded cheese. Heat in the toaster oven or oven to melt cheese.

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7. Fresh Vegetables Roll-Ups

Amy's tip: "This is an easy recipe that can be made on short order."

- 1 sheet of whole-wheat lavash (can also use a whole-wheat tortilla)
- Thinly sliced avocado
- Baby spinach leaves
- Shredded carrots
- Shredded cucumbers
- Chopped scallions
- Balsamic vinegar

Lay a sheet of whole wheat lavash (or tortilla) on the counter. Spread avocado across the surface. Layer on top of that the baby spinach leaves, shredded carrots, shredded cucumbers and chopped scallions. Sprinkle with a few drops of balsamic vinegar, roll it up and slice it into manageable pieces.

TIP: Feel free to experiment with other vegetables you have on hand.


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8. Yammies (Yam Latkas)

"These heavenly latkas are a perfect match for any main course," Amy says. "Serve with salsa or a dollop of plain, non-fat yogurt."

- 1 large yam, peeled and grated
- 8 scallions, chopped
- 1/2 cup fresh cilantro, chopped
- 1 tsp. salt
- 1/8 tsp. ground black pepper
- Juice of 1/2 a lime
- 2 eggs, beaten
- 3/4 cup whole-wheat flour
- Extra virgin olive oil (for pan frying)

Mix the grated yams, chopped scallions, fresh cilantro, salt, pepper and lime juice in a large bowl and mix thoroughly. Add the egg to the mixture. Add the flour and stir gently to mix. Oil the pan with just enough olive oil to prevent sticking. Form pancakes and cook until tender and crisp.

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9. Garden Vegetables and Hummus

Amy says, "This 'dipping lunch' is easy to pack and fun to eat!"

- Hummus
- Whole-wheat crackers
- Mountain blueberries
- Sugar snap peas
- Cherry tomatoes
- Sliced Japanese cucumbers

Slice the cucumbers. Make your own hummus or purchase one of the ready-made varieties available at the grocery store.

TIP: Pack the crackers on the side so they don't get soggy!

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10. Crunch and Munch

"The different tastes and textures are sure to get you crunching and munching!" says Amy. "Not only is this lunch fun to eat, it also offers a great balance of nutrition, and is a breeze to pack."

- Bagel chips and whole-wheat pita slices
- Cheddar cheese slices
- Plum tomatoes
- Sugar snap peas
- Spinach dip
- Green grapes

For other recipes, menus and lunch ideas, visit www.laptoplunches.com.

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