Author: Adrianna Smallwood, RD

Healthy School Lunches

Healthy School Lunches

Its back to school time and with all the new policies and protocols it can make it more challenging to come up with some fun/tasty/nourishing and allergen free lunch ideas…parents…your job is hard!

I thought I might make it a little easier by putting together some great tips and ideas to get you started.

Here are my suggestions for stocking a great pantry, fridge and freezer with healthy foods to make packing healthy lunches less challenging.

In the Pantry:

  1. Whole grain bread and crackers
  2. Ready to eat/lower sugar cereal
  3. Canned fruit (make sure its canned in water for a no added sugar option)
  4. Fruit cups or sauces with no added sugar
  5. Canned salmon/tuna/sardines (make sure they are canned in water for a lower sodium option)
  6. Canned beans/legumes
  7. Spaghetti or pizza sauce
  8. Dried fruit
  9. Pumpkin seeds/sunflower seeds
  10. Popcorn

In the fridge:

  1. Yogurt in any form…cup/dip/tube/drink
  2. Cheese in any form…stick/string/cottage/cream
  3. Milk
  4. Fresh veggies
  5. Fresh fruit
  6. Hummus

In the freezer:

  1. Wraps and pitas
  2. Frozen fruit for smoothies ( frozen berries added to yogurt can also keep the yogurt cold longer and it thaws by the times the kiddies are ready to eat!)
  3. Leftovers

So lets put some of these ingredients together! Here are some of my favorite meal ideas:

  1. Pitas and wraps can be utilized for so many things!
    • Sandwich or pizza wraps/pitas with your fave toppings inside. Some sandwich/wrap ideas could include leftover chicken or stir fry with lots of veggies. I love pizza roll ups with turkey pepperoni. Butterball has a great version that’s low in fat and sodium. Tip: You can put all the topping in the wrap or pita, roll it up and cut it into sushi like pieces.
    • Baked pita/wraps cut in triangles for dipping. Add plain greek yogurt (in place of sour cream), salsa and guacamole or hummus for dipping.
  2. Leftovers like chili, soup or stir fry in a thermos to keep warm
  3. Classic sandwich with cheese or left over chicken/beef/pork shredded or tuna salad

Some healthy snack ideas include:

  1. Fruit with yogurt for dipping, or yogurt and fruit all on its own.
  2. Fruit cups or sauces with no added sugar.
  3. Whole grain crackers + cheese sticks or cubes
  4. Veggies + hummus for dipping
  5. Nut free trail mix with raisins/cranberries or other dried fruit + pumpkin or sunflower seeds + your child’s fave cereal.
  6. Homemade muffins
  7. Popcorn

Dietitian Tip: set aside a crisper or area in your fridge as a snack space. Pre assemble the above foods for easy lunch assembly and after school snacking.

Involve your kiddies in the process. There are lots of age appropriate tasks and even the smallest of hands can easily measure out ingredients.

  1. Give your kiddies 2 or 3 healthy options so they do feel like they have some choice in the matter. I say choices but you can heavily weigh these choices to be things that are healthy with a fave option mixed in.
  2. Get them in the kitchen! Many hands make light work as my grandmother used to say. Try to prepare things on the weekend when everyone has a half an hour or an hour to spare. Small kiddies can be given measuring cups for portioning cereals, dried fruit and seeds, older kiddies are completely capable of making their own sandwiches or cutting up cheese. Dietitian insight: kids are much more likely to eat food they prepare themselves!
  3. Take them shopping with you and let them pick their fave healthy foods with a treat or 2 mixed in. Set boundaries before heading to the shop so they know what options they have to prevent supermarket melt downs.

Dietitian Tip: expose your kiddies to lots of different colors, shapes and sizes. You can cut sandwiches in squares one day, triangles the next and even get some fun cookie cutters to make other shapes (the kiddies will love helping with this too).

Lastly I want to talk about food safety because it’s a big part of the process!

  1. I am sure this point has been bought up many times over the last few months but talk to your kiddies about washing their hands before eating. To that effect, parents should be washing their hands before preparing the lunches as well.
  2. Thoroughly rinse fresh fruits and veggies
  3. Use an insulated bag if possible
  4. Freeze water bottles or juice boxes to keep not only beverages but the rest of the lunch options cold and fresh. Ice packs serve this purpose also but can be costly
  5. Use a thermos for hot foods like chili and soup but they also double to keep foods cold like milk or smoothies!
  6. Do not reuse perishable foods like leftover meat/fish/poultry, or milk products that come home. They have been left at room temperature far too long and the risk of foods poisoning is increased.

I hope this little post has given you some inspiration for the new school year. Check out my healthy snack section for some great muffin recipes packed with fruits and veggies!

Carrot and Apple Muffins

Carrot and Apple Muffins

Plant Based Pantry Recipes that won’t break the bank

Plant Based Pantry Recipes that won’t break the bank

When the world ended as we knew it I was determined to cook up lower cost, plant based meals and chalk my freezer full. I wanted to have a great stock pile so that when I eventually returned to work I would have so many […]

Strawberry Banana Oatmeal Muffins

Strawberry Banana Oatmeal Muffins

Strawberry Banana Oatmeal Muffins

As always I am trying to get more fruits, veggies and fibre into my diet! That’s what inspired my latest experiment. If you are trying to cut down on fat you can replace the butter or oil in any muffin recipe with apple sauce but if you are trying the gluten free version of this recipe at the end with the *** it is best to leave the butter in as the end product will be dry and crumbly.

Ingredients
  

  • 1/2 Cup Butter, softened
  • 1/2 Cup Brown sugar
  • 2 Large eggs, beaten
  • 3 Ripe bananas, mashed
  • 1 1/4 Cup Flour
  • 1/4 Cup Ground flaxseed
  • 1/4 Cup Ground chia seed
  • 1/4 Cup Oats
  • 1 Tsp Baking soda
  • 1/2 Tsp Salt
  • 1 Cup Fresh strawberries chopped & tossed in 1 Tablespoon of flour

Instructions
 

  • Preheat oven to 425F degrees.
  • In a large bowl, using an electric or stand mixer with paddle attachment cream butter and sugar together until light and fluffy.
  • In a small bowl, beat eggs using a fork. Add eggs to sugar mixture and beat until combined. Add mashed bananas and mix until combined.
  • Sift all dry ingredients: flour, baking soda, and salt. Slowly add sifted dry ingredients to banana mixture and mix until flour is just combined. DO NOT OVERMIX! Fold in floured covered strawberries.
  • Scoop muffin batter into prepared muffin tins. Bake at 425F for 5 minutes. Keeping the muffins in the oven, reduce the oven temperature to 350F and continue to bake for 12-15 more minutes or until a toothpick inserted in the center comes out clean.Let muffins cool on wire rack for at least 10 minutes before enjoying

Notes

***for the gluten free option instead of 1 1/4 cup of flour add:
1/2 cup sorghum flour, 1/2 cup brown rice flour, 1/4 cup almond flour + 1 1/2 tsp xantham gum
Chocolate Chip Banana Bread

Chocolate Chip Banana Bread

Chocolate Chip Banana Bread

This is a fantastic heart healthy, high fibre delicious recipe with a twist! One of the main ingredients is white kidney beans. Trust me…it’s delicious! To turn this recipe from gluten free into your old fashioned regular banana bread just leave out the sorghum flour, rice flour and the xantham gum and add 1 cup of flour in its place.

Ingredients
  

  • 2 Ripe bananas
  • 1 Cup White beans (non-salted, canned, rinsed and dried)
  • 1/2 Cup Honey
  • 1/4 Cup Canola oil
  • 2 Large Eggs
  • 2 Tsp Pure vanilla extract
  • 1/2 Cup Sweet sorghum flour
  • 1/2 Cup Brown rice flour
  • 1/2 Cup Ground flaxseed meal
  • 1 Tsp Xantham gum
  • 1 Tsp Baking soda
  • 1/2 Tsp Ground cinnamon
  • 1/2 Cup Chocolate chips

Instructions
 

  • Preheat the oven to 350°F
  • In a food processor, pulse beans (you made need to add about 1 Tbsp of water to help smooth out texture). Add banana and pulse, don’t worry about removing all lumps from banana. Put aside.
  • In separate bowl, add all dry ingredients (sorghum flour, rice flour, ground flax, xantham gum, baking soda, and cinnamon.
  • To this dry mixture add eggs, oil, vanilla extract, and honey. Mix until all ingredients are combined. Add bean mixture and stir again until combined.
  • Add chocolate chips and fold in.
  • Pour batter into 8 X 4 inch loaf pan.
  • Bake for 50-60 minute or until inserted toothpick comes out clean.
Key Nutrients in Celiac Disease: It isn’t all about the Gluten!

Key Nutrients in Celiac Disease: It isn’t all about the Gluten!

Hey! Did you hear that it’s Nutrition Month yet? Maybe you have been blasted all over social media with tons of posts so you already know. If you didn’t know….well…March is Nutrition Month! A Dietitian’s goal every day is to teach people about healthy eating, […]


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