Lunchtime Thoughts

See the handout from our February parent workshop by Lisa Welden.

We encourage healthy eating for our students, actively talking to them about proteins and vitamins and how they affect our body. A balance of proteins, carbs, vegetables, and fruit is necessary for a well-balanced, alert child.

Morning snack should be a filling serving such as a low-sugar yogurt, cheese/crackers, a “side” portion such as broccoli or an apple. The main lunch should be a balance of everything.

Here are some popular lunch items that we regularly see at HMS:

Protein Carbs Fruit/Veggie
  • Hard boiled egg
  • Cooked tofu cubes
  • Hummus
  • Almonds, cashews
  • Ham & Cheese sandwich
  • Turkey, swiss rolls
  • Cooked lentils
  • Black beans
  • Yogurt
  • Peas, edamame, limas
  • Sunflower seeds
  • Rice cakes
  • Mac/cheese
  • Oat bars
  • Granola
  • Rice
  • Oatmeal
  • Pretzels
  • Leftover pasta
  • Corn (hint: just steam frozen corn)
  • Cherry tomatoes
  • Pear slices
  • Watermelon
  • Mandarin orange
  • Broccoli
  • Carrots
  • Apple / applesauce
  • Green salad

Protein/carb combo – bean and cheese taco on corn tortilla – sprinkle cheese on tortilla and warm in toaster oven or reg. oven, then add some mashed black or pinto beans. Done. Add mashed avocado = even better ; )

We love our food!

It is important that your child LIKE what is in his/her lunchbox, or any discussion of healthy eating won’t impact him/her. If s/he doesn’t like something for dinner tonight, please don’t put it into tomorrow’s lunchbox. S/he will likely not eat it again, and the afternoon could be spent being tired and grouchy.

Tasty, healthy and easy

Tasty, healthy and easy: bite-size carrots, ham/cheese wraps, almonds, fruit bar and watermelon. Well-balanced, with a wonderful variety of flavors!

 

Looking and tasting good.

What about PB&J? Of course, kids and adults everywhere love PB&J (or the recent alternative with almond butter). But this should not be your child’s only source of protein at lunchtime. Along with a sandwich, this family packs small portions of a larger home-cooked meal into the lunchbox.

Recipe idea: SWEET POTATO DIP (from the Schaub family)

Bake two medium/small sweet potatoes. Put into blender with about a cup of blanched almonds, a handful of sunflower seeds and some olive oil (~2 T) and a dash of soy sauce. If the mixture is too thick, dilute with something such as almond milk or more soy sauce until it reaches a good consistency and flavor. This dip is goes well on a tortilla chip, cracker or just on a spoon. The nuts and seeds make it VERY filling, and one batch will last for several days.

Recipe Idea: BANANA OAT MUFFINS (from the Orr family)

– 3 ripe bananas, mashed
– 1/4 c butter, softened
– 1/3 cup applesauce
– 1 egg
– 1 tsp vanilla extract
– 1 1/2 cup oat flour or pulse 2 cups oatmeal in food processor
– 1 tsp baking powder
– 1/2 tsp baking soda
– 1/2 tsp salt

  1. Preheat oven to 350
  2. Cream together first five ingredients
  3. Stir together dry ingredients
  4. Slowly add dry ingredients to wet
  5. Bake 18 to 20 minutes

Recipe idea: HUMMUS (from the Schreiber family)

  • 1 can garbanzos or about 15 oz cooked (if you prefer to cook your own)
  • 2 Tblsp tahini
  • Juice of 1 – 2 lemons (depending on how lemony you like it)
  • dash or two of granulated garlic or 1 clove of garlic (again, preference)…
  • salt to taste
  • water

Add all ingredients into food processor or blender with 1/4 cup water, and add more water slowly while blending to desired consistency.

**Alternate method – replace lemon and salt with several dashes of umeboshi vinegar–my secret ingredient for everything needing lemon and salt  ; )