Proper nutrition is important for helping your children do their best at school...but no lunch, no matter how nutritious, is going to fuel them properly if they won’t eat it.
To avoid having your kids ditch what you give them in favor of whatever’s in the vending machine, try these healthy—but tasty—lunch ideas.
South Asian Style Wraps
Wraps:
4 whole-wheat tortillas
4 large lettuce leaves, washed and dried
3/4 cup very thin strips of peeled, seeded cucumber
3/4 lb grilled skinless, boneless chicken breast, cut into thin strips
1/4 cup fresh baby spinach leaves, stems removed
1 mango, peeled, cut into thin strips (optional)
Salt and pepper
Dipping Sauce:
1 tbsp curry powder, or to taste
3/4 cup fat-free plain yogurt
3/4 cup fat-free mayonnaise
Yield: 4 wraps
Source: American Institute for Cancer Research
Classic Hummus
1 15.5-oz can of chickpeas
1 lemon
1 garlic clove
1/2 cup tahini
1/4 tsp cumin (optional)
3/4 tsp salt
Pinch fresh black pepper
3 tbsp olive oil
1. Drain and rinse the can of chickpeas, juice the lemon and smash the garlic clove to remove the skin.
2. In a food processor, blend the chickpeas, lemon juice, garlic, tahini, cumin (if using), salt and pepper for 1 minute or until smooth.
3. Slowly drizzle in olive oil until well blended. If your hummus looks a little clumpy, add a tablespoon of water at a time until you reach the right consistency.
4. Serve this classic hummus with warm pita, pita chips, carrots or sugar snap peas, or spread it on a wrap or sandwich.
Carrot Spread
6 medium carrots, thinly sliced
1/2 small garlic clove, chopped
1/4 tsp ground cumin
1/4 tsp finely grated,
peeled fresh ginger
1/8 tsp ground cinnamon
1–2 tbsp tahini, almond
butter or cashew butter
2 tsp fresh lemon juice
Salt and ground pepper, to taste
Optional: pinch of cayenne
pepper or dash of hot sauce
1. Set a steamer basket in a saucepan with 2 inches simmering water. Add carrots; cover and steam until tender, about 12 minutes. Or simply boil carrots in a small amount of water and drain when done.
2. Transfer cooked carrots to a food processor, along with remaining ingredients. Process until smooth, about 1 minute, adding up to 2 tbsp water, if necessary. Adjust seasonings as desired.
3. Serve with pita chips or whole-wheat bread cut into fun shapes.
Yield: about 1.5 cups
Source: Roots: The Complete Guide To The Underground Superfood (Sterling) by Stephanie Pedersen
