Healthy Lunch Ideas

A healthy lunch can help you and your child stay focused and full of energy throughout the afternoon. Here are some ideas you may consider:

Nut butter (organic and unsalted) sandwiches - peanut butter, almond butter or cashew butter - on whole grain bread are always a winner. You can add a bit of no sugar added organic jam or jelly or slice up a banana. You can make a "faux" peanut butter if your child has an allergy to nuts. Mix Aktivated Barley, Rice Bran Solubles and Organic Tropic Coconut Oil (from Purium Health Product) and spread just as you would nut butter. Cut out with cookie cutters and they're irresistable.

Instead of bread try whole grain english muffins; put spread on and make a face by decorating with fruit slices, raisins or whatever your child likes. My only caution here is to be sure whatever brand of Rice Bran Solubles you use does not contain arsenic. Some brands do.

Yogurt is always a great choice. Stoneyfield Farms and Horizon Organic have yogurt in a tube the kids will love. Pair this with fruit and some nuts or seeds.

Other good lunch choices are hard-boiled eggs, cheese sticks, hummus and raw vegetables (try jicama sticks, Jerusalem artichoke, celery, bell peppers, baby carrots); whole grain crackers (look at the ingredients - the shortest list wins - Original Triscuit are good) and guacamole or salsa; cottage cheese and vegetables; some mini high protein muffins, a handful of nuts and seeds and a small piece of dark chocolate (what a treat!).

Any left-overs from dinner work well. Something as simple as a turkey, chicken, tuna or salmon sandwich on whole grain bread and some baby carrots, celery sticks or sliced peppers provides protein and fiber. An egg sandwich or burrito are also excellent choices. Just be sure the wraps you choose are whole grain. A thermos of soup (lentil, vegetable, split pea) and whole grain crackers is a great option. You can puree cauliflower and add it to soup to bump up the nutritional value even more.

Salad is another great lunch (or dinner) idea. Top lettuce and whatever sliced or chopped fresh veges your child especially likes (cucumbers, grape tomatoes, mushrooms, peppers, shredded carrots) with chick peas (or any other bean), peas, sunflower or pumpkin seeds and provide a healthy dressing. You can purchase a container especially made for salads that even has a reservoir on top to store the dressing so the salad doesn't get soggy and has it's own ice pack in the lid to keep everything fresh. They're sold in supermarkets and make it easy to carry a salad to school or work.

Take a Step:

Get creative. Gradually introduce some different foods presented in a different way to allow your children the opportunity to try them. You may be surprised at how adventurous they truly are!

Until next time, I wish you vibrant health. Ann