Back to school is such an exciting time for young culinary chefs in the making.
“Which cheese should we cube, and would you like carrot sticks or celery with your hummus for tomorrow’s lunch?” my father asked.
It was the perfect end to a school night because I got to spend time with my dad as we prepared my lunch for the next day.
“How about zucchini rounds?” I suggest.
“No zucchini left,” he says.
I sigh. “OK, OK, then cucumbers! The small crunchy ones.”
In the end, hummus with cucumber chips, Swiss cheese cubes and grapes, turkey roll ups, and crunchy peppers from our garden were all in Last Bite // my lunch box. I loved it when my dad would cut the carrots into little hearts. Years later I found out it was quite easy. He would cut the carrot sides into a v towards the bottom and then insert another small v on top. When sliced they made heart-shaped carrots! A lot of my friends had cookies and cakes for snack, but I made my lunch with my dad and had much more fun!
A Mini Chef
By encouraging your child to participate in lunch box preparations that focus on healthy foods, your child will more than likely eat their lunch and have more energy, a better mood and develop good eating habits at a young age. Let them feel as if they are a chef-in-the- making. It’s key to keeping their interest in healthy food. There’s a good chance that they will be proud of their creations and want to share their knowledge with friends.
Sometimes it’s the little things that count. By replacing mayonnaise on a sandwich with smashed avocado and lemon spread, or as the base for chicken salad, your child will stay full longer. And small containers of cut seasonal fruit are always easier to eat than whole fruits. Let them do the lunch preparation the afternoon or night before so they look forward to enjoying the “fruits of their labor.” Saving a little of a favorite dinner can also make lunch more attractive – meatballs or sliced chicken are great the next day. When packing lunch be sure to include all food groups as this is the meal that will sustain your little ones the entire afternoon.You can also ask your child to come up with some of their own ideas, they might surprise you.
Morning Meals
Breakfast can be challenging during a morning rush. Try puttingcubedwhole wheat bread, cheddar cheese and broccoli into muffin tins. Then whisk eggs with a few tablespoons of milk and a pinch of salt. Pour the eggs over the ingredients to cover them. Bake for 20 minutes or until fully cooked. These are easy to re-heat in the morning and make a great on-the-go meal.
Easy Dinners
For easy weeknight dinners, make batches of grains, beans and veggies on the weekend. Freeze in zipper bags for easy access during the week. You can also use good-for-you salad dressings as marinades for proteins the night before. When everyone is home and ready for dinner all you have to do is heat up your sides and cook the protein.
Another option is to cook an ample amount of protein that can be used to create two separate dinners. Leftover roast chicken can then be added to rice and veggies for a one-pot meal. Steak broiled one night can be turned into tacos the next. And don’t hesitate to have breakfast for dinner. Frittatas are filling and easy to make. Pair them with a salad for a quick meal and use the leftovers in a wrap for breakfast the next day.
Whether you are preparing food on the weekends for an organized week, packing a school lunch or even tearing lettuce leaves for an evening salad, be sure to get your little chefs involved. These are simple ways to get kids to buy into healthy eating and it also makes eating fun and educational too.
Jamie-Lynn Mollo is Marketing Team Leader and Community Liaison for Whole Foods Market, 110 Bloomingdale Road, White Plains. wholefoodsmarket.com/stores/whiteplains.
