Here are four fabulous school lunch recipes that provide the yum factor plus a good balance of protein, fiber and healthy fats to keep your children going until the next meal – or an at least until their after school snack.
1. Pasta Salad with Tomatoes, Green Beans & Tofu
The mix of colorful vegetables and textures makes every bite interesting, while the combination of grains, veggies and protein keeps kids energized through the end of their school day. Mix up the vegetables, swap out the tofu for mild feta or goat cheese. This is an easy to make, versatile lunch that can be personalized to taste. This can be made in advance and served room temperature, which is perfect for eating by lunchtime.
Yield: Enough for your children’s lunchbox and your own lunch, too!
Ingredients:
8 oz. firm, sprouted soybean tofu
1.5 Tablespoons tamari soy sauce
1 teaspoon maple syrup, agave syrup or unrefined cane sugar
1 Tablespoon olive oil
4 oz. green beans, cut in 1” lengths
4 oz. whole-grain, gluten-free penne or
2 Tablespoons extra virgin olive oil
6 oz. small tomatoes (cherry, grape or sungold) halved
Sea salt and freshly ground black pepper, to taste
Fresh basil leaves, optional
Directions:
1. Pat the tofu dry and wrap in a clean dishtowel. Place between two plates and place a heavy object such as a large can of tomatoes on the top plate to press out excess moisture from the tofu. Press tofu for 15 minutes, and then pat dry. Cut tofu into 1” cubes.
2. Combine the tamari and sweetener of your choice in bowl large to enough to hold the tofu cubes. Add tofu, and toss to coat. Let sit for 5 – 10 minutes to absorb marinade.
3. Heat first quantity of olive oil in non-stick skillet and cook tofu until golden brown on all sides. Remove from pan and reserve.
4. Heat a large pot of water to boil. Add green beans and cook for 2- 3 minutes, or until crisp tender. Lift the beans out of the water with a slotted spoon and refresh under cold water. Drain well, and set aside.
5. Return water to the boil and cook pasta according to directions on the box. Drain pasta well, and transfer to mixing bowl.
6. Combine cooked pasta with cooked tofu, green beans, halved tomatoes and second quantity of olive oil. Toss to mix well, and season with sea salt and freshly ground black pepper, to taste. Add some torn basil leaves for flavor and freshness, if desired.
This recipe was contributed by Chef Lee Gross.
2. Healthy Coconut Chicken Tenders
Chicken is a great source of protein. These moist chicken tenders get a nice crunch by being coated in shredded coconut and gluten free breadcrumbs.
Makes 4-6 servings.
Ingredients:
1/2 cup almond flour
1/2 cup coconut flakes, unsweetened
1/2 cup gluten-free breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 lb. chicken
Directions:
1. Preheat oven to 400 degrees.
2. Mix almond flour, coconut flakes, breadcrumbs, salt and pepper in a shallow bowl.
3. Beat the egg in a separate bowl.
4. Coat once piece of chicken in egg and then dredge in the almond flour mixture, shaking off any excess.
5. Place chicken on a baking sheet lined with parchment paper and bake approximately 20 minutes or until chicken is cooked and the outside is slightly crispy. Baking time will depend on the thickness of the chicken tenders.
This recipe is from Dr. Susan Blum’s book The Immune System Recovery Plan.
3. Chop It: Chopped Salad
Ingredients:
Stock your fridge with a ‘fresh’ pantry of romaine lettuce, peppers, cucumbers, a steamed green like broccoli, string beans and asparagus. The trick is to having the vegetable and cut washed ahead of time – such as when you unpack the groceries. Keep a shelf in your fridge devoted to this ‘make your own salad’. Keep hard boiled eggs, tofu and ‘last night’s protein’ chopped in accessible containers too.
Directions:
In the morning, grab a handful of lettuce, a tablespoon or two of each vegetable and scoop of protein of choice. Then chop. The best investment is a salad chopper. If that is not accessible, use a kitchen shears to cut the salad into smaller bites.
Replace store bought dressings with homemade salad dressing with a simple formula of one part vinegar and three parts olive oil. The possibilities are endless – shake or whisk together with a squirt of honey, garlic and a mustard.
4. Pack a Punch School Lunch
This easy to assemble lunch uses a combination of fresh and store bought ingredients that are wholesome, tasty and nutritionally balanced. “It’s a win-win: my kids eat lunch that has the ‘yum’ factor while I know they are getting everything nutritionally that their growing bodies and minds need to sustain a full day at school,” says Chef Jen Rossano.
Ingredients:
1/2 chicken breast, pounded thin, preferably organic **
pinch of salt and pepper
1 Tablespoon olive oil
2 slices whole wheat/whole grain bread or roll
1 Tablespoon pesto, store bought
1/2 cup baby greens, preferably spinach or arugula
1/4 ripened avocado, thinly sliced, squeeze of lime juice to keep from turning brown
1/2 cup strawberries, washed and cut into bite size pieces
1/2 cup ripened mango, cut into bite size pieces
mix of sliced veggies: cucumber, red pepper, carrot, snow peas
1/4 cup hummus or black bean dip, store bought, for sliced veggies
** You can substitute a few slices of pre-made roast chicken for the pan-seared chicken if needed.
Directions:
1. In a small sauté pan, heat oil on medium-high. Season chicken breast with salt and pepper. When pan is hot, put in the chicken, and sear for two to three minutes on the first side. The chicken will be ready to turn when it no longer sticks to the pan. Do not try to shake or move it around until it is golden brown. Then flip to the other side and cook another two to three minutes until golden brown. Remove cooked chicken from the pan, and set aside on a plate to cool.
2. Toast the bread or roll lightly. Once cooled, spread some pesto on each side. Then layer the chicken, baby greens, and avocado. Then slice and wrap with foil or parchment paper.
3. Place sandwich with remaining lunch ingredients and a bottle of water into lunch box.
This recipe was contributed by Chef Jen Rossano.
