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IN THE KITCHEN
“Back-to-School Healthy Lunches & Snacks”
WICD 15 Media Interview Maribel Alchin, MBA, RD, LD, Meijer Dietitian and Healthy Living Advisor For recipes, coupons and weekly menu, visit www.meijerhealthyliving.com and www.meijermealbox.com
The secret to untradeable school lunches is to give kids lunches that are creative enough to get their attention, but not so unusual as to put them off.
Make Healthy Lunches
• Include at least 3 of the 5 core foods: low fat dairy, meat and protein foods, fruit, vegetables and whole grains.
• Pack school lunches in small containers.
• Make food smaller. Bite-size food is really appealing to kids.
• Instead of potato chips, pack veggie chips, bagel rounds, or baked tortilla crisps.
• Round out the meal with kid-sized veggies—baby carrots, celery sticks, or broccoli florets—and a low-fat or fat-free dip.
• Low-fat, high fiber mini muffins. Zucchini or banana bread make a great dessert alternative to cupcakes or high-fat cookies.
• Turn a container of low-fat yogurt into a complete meal by sending along some stir-ins like granola, trail mix, unsalted chopped nuts, or whole grain cereal.
• Consider alternatives to sandwich bread like burger buns, pita rounds, soft tortillas and lettuce leaves (for a no-sog wrap for savory fillings).
• Instead of plain peanut butter try almond butter, sunbutter sunflower spread for a blast of flavor and just as nutritious as peanut butter.
Snack
Apple Peanut Butter Pizza Makes 12-14 pizzas
2 large golden delicious or granny smith apples ¾ cup creamy peanut butter or almond butter or sunbutter sunflower seed spread 1/3 cup dried cranberries 1/3 cup low fat granola
1. Using an apple corer, core the apples. Cut each apple crosswise into 6 or 7 rounds.
2. Using a small spreader, spread about 1 tbsp. of the peanut butter on each apple slice. Sprinkle the slices with, dried cranberries and granola and serve.
Healthy Lunches
Hummus & Veggie Cones Serves 4
2 (8-inch) Meijer whole wheat tortillas, halved ¼ cup Hummus 1 English cucumber, thinly sliced ½ cup shredded carrots
1. Lay the tortillas halves on a cutting board. Spread each tortilla half with an equal amount of the hummus.
2. Cover the hummus with cucumber slices.
3. Sprinkle the carrots evenly over the cucumber.
4. Starting at a corner, roll up each tortilla into a cone. Serve with orange segments and yogurt.
Lunchbox Taco Salad Serves 1
1 cups shredded romaine or iceberg lettuce ¼ cup chopped tomato ½ cup canned Bush’s Best 50% less sodium black beans or kidney, rinsed and drained ¼ cup shredded Meijer 2% milk reduced fat cheddar cheese ½ cup baked tortilla chips ¼ cup salsa
1. In a plastic container big enough to use as a bowl toss together lettuce, tomato and beans. Pack crumbled tortilla chips, salsa and shredded cheese in separate small containers.
2. Top salad with crumbled tortilla chips, shredded cheese and salsa.
WICD 15 Media Interview Maribel Alchin, MBA, RD, LD, Meijer Dietitian and Healthy Living Advisor For recipes, coupons and weekly menu, visit www.meijerhealthyliving.com and www.meijermealbox.com
The secret to untradeable school lunches is to give kids lunches that are creative enough to get their attention, but not so unusual as to put them off.
Make Healthy Lunches
• Include at least 3 of the 5 core foods: low fat dairy, meat and protein foods, fruit, vegetables and whole grains.
• Pack school lunches in small containers.
• Make food smaller. Bite-size food is really appealing to kids.
• Instead of potato chips, pack veggie chips, bagel rounds, or baked tortilla crisps.
• Round out the meal with kid-sized veggies—baby carrots, celery sticks, or broccoli florets—and a low-fat or fat-free dip.
• Low-fat, high fiber mini muffins. Zucchini or banana bread make a great dessert alternative to cupcakes or high-fat cookies.
• Turn a container of low-fat yogurt into a complete meal by sending along some stir-ins like granola, trail mix, unsalted chopped nuts, or whole grain cereal.
• Consider alternatives to sandwich bread like burger buns, pita rounds, soft tortillas and lettuce leaves (for a no-sog wrap for savory fillings).
• Instead of plain peanut butter try almond butter, sunbutter sunflower spread for a blast of flavor and just as nutritious as peanut butter.
Snack
Apple Peanut Butter Pizza Makes 12-14 pizzas
2 large golden delicious or granny smith apples ¾ cup creamy peanut butter or almond butter or sunbutter sunflower seed spread 1/3 cup dried cranberries 1/3 cup low fat granola
1. Using an apple corer, core the apples. Cut each apple crosswise into 6 or 7 rounds.
2. Using a small spreader, spread about 1 tbsp. of the peanut butter on each apple slice. Sprinkle the slices with, dried cranberries and granola and serve.
Healthy Lunches
Hummus & Veggie Cones Serves 4
2 (8-inch) Meijer whole wheat tortillas, halved ¼ cup Hummus 1 English cucumber, thinly sliced ½ cup shredded carrots
1. Lay the tortillas halves on a cutting board. Spread each tortilla half with an equal amount of the hummus.
2. Cover the hummus with cucumber slices.
3. Sprinkle the carrots evenly over the cucumber.
4. Starting at a corner, roll up each tortilla into a cone. Serve with orange segments and yogurt.
Lunchbox Taco Salad Serves 1
1 cups shredded romaine or iceberg lettuce ¼ cup chopped tomato ½ cup canned Bush’s Best 50% less sodium black beans or kidney, rinsed and drained ¼ cup shredded Meijer 2% milk reduced fat cheddar cheese ½ cup baked tortilla chips ¼ cup salsa
1. In a plastic container big enough to use as a bowl toss together lettuce, tomato and beans. Pack crumbled tortilla chips, salsa and shredded cheese in separate small containers.
2. Top salad with crumbled tortilla chips, shredded cheese and salsa.
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