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School is back in session, which means a lot of families will be packing lots more lunches! Laurie Aker is here to provide lunches and snacks for the whole family that will keep everyone fueled and focused until dinner time.
Starting with the basics: a simple formula can help you build a healthy meal for you or your family, regardless of their preferences. Start by filling half your plate (or lunchbox) fruits and vegetables (2-3 different types), then add whole grains to another quarter of the plate, and the final quarter with a healthy protein. If you like, can also add a small amount of dairy for additional protein.
When it comes to putting together a lunch kids will actually eat, it's all about the presentation. And its a fact that everything tastes better on a stick! Using the formula we just walked through, try cutting fruits, veggies, and your chosen protein into cubes, and insert on to a skewer with a blunt end. Aim for 2-3 fruits and veggies for every piece of protein. Throw in a small portion of whole grain pasta or a few crackers, some string cheese, and you’re done! Bento boxes are also a popular choice for kids that don’t like their food to touch. Try themed boxes to keep them interested, like a Mexican Bento box with beans and brown rice, whole grain tortilla chips, and homemade salsa with diced tomatoes and cilantro, and avocado for some healthy fat. Throw in their favorite fruit, and you’re all set. You could even theme by color! Try an all-green box with edamame, cucumber coins, green grapes, and butter lettuce rolled in a spinach tortilla with mashed avocado. Sprinkle in some sunflower seeds for extra crunch. Laura showcased Bento Boxes, and Kabobs to show how easy this can be.
Laurie sharing, "One challenge I often hear parents talk about is how to keep older kids and teens full, especially when they are going straight from class to a practice or meeting." For snacks that actually satiate hunger and help kids avoid the vending machine, pair a carb-rich food with a protein-rich food, plus a small dose of healthy fats. These can be really simple combos that keep in your backpack all day, like a quarter cup of nuts and one cup of shredded mini whole wheat squares, or peanut, almond, or sunflower seed butter spread on a small 100 percent whole wheat pita. Aker adding: "One of my favorite combos is apple slices paired with half a cup of roasted chickpeas. Simply drain, rinse and dry a can of chickpeas, then toss with a tablespoon or olive oil, and your favorite herbs or spices–whatever you like–and bake at 400 for about 15 minutes. These satisfy the craving for a salty, crunchy snack, but are packed with protein to keep you full as well."
Shifting to Mom and Dad, Aker shared a tasty, easy to compile salad. Aker telling us: "Bringing your lunch to work can be so much more economical than grabbing a sandwich from the corner deli everyday, not to mention healthier. But we can do better than micromavable meals! This Mediterranean Chickpea Salad with Lemon Parsley Vinagrette is one of my go-tos. It’s packed with flavor, easily customizable based on what you have on hand, and can be prepped in advance for a whole week of healthy lunches."
For more healthy snack and lunch ideas, swing by our Ballantyne location on Saturday, September 14 where we’ll be doing a free workshop as part of our re-grand opening celebration. We’ll have lots of vendor samples and special deals, and lots more, so mark your calendars. In the meantime, WNCN viewers can scan this QR code for a special coupon to help you get stocked up on all your back to school necessities. Learn more at earthfare.com