Now that summer’s winding down, it’s time to prepare for the new school year. Of course, the new book bag, supplies, and school clothes are a must, but it’s never too early to start planning quick healthy lunches for the kiddies. Try some of these on for size …
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- Ham & Cheese Pinwheels
Ingredients Whole grain bread, deli ham, cheese, low-fat mayo, apple
Directions Remove crust and roll bread flat. Spread light layer of mayo. Add ham & cheese and roll tightly. Serve with apple.
- Ham & Cheese Pinwheels
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- Chicken Salad with Crackers
Ingredients Canned chicken, low-fat mayo, celery, onion, whole-grain crackers, watermelon
Directions Drain water from 2 cans and empty chicken into bowl. Add ¼ cup each: mayo, chopped celery and onion. Serves 4. Pack with crackers and watermelon.
- Chicken Salad with Crackers
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- Lemony Tuna Pita Pocket
Ingredients Whole-grain pita bread, tuna packed in oil, lemon, black pepper, veggie toppings, variety of fruit, skewers
Directions Combine 3 cans slightly drained tuna, the juice of 1 lemon, and ¼ tsp pepper in a bowl and mix. Pack ¼ of the tuna mix with ½ pita and favorite toppings so your child can build the sandwich at school. For kabobs, skewer chunks of fruit.
- Lemony Tuna Pita Pocket
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- Egg Salad Sandwich
Ingredients Hard boiled eggs, low-fat mayo, mustard, onion, whole-grain bread, salt & pepper, celery
Directions Peel and chop 6 eggs and place in bowl. Add 3 Tbsp mayo, 1 Tbsp mustard, ¼ cup minced onion, salt and pepper to taste. Serves 4. Pack with celery sticks.
- Egg Salad Sandwich
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- Mediterranean Mixed Bag
Ingredients Whole-grain pita, variety of favorite veggies, hummus, fat-free Greek yogurt, cherries
Directions Pack ½ pita, sliced veggies, and ¼ cup hummus. Serve with yogurt and cherries.
- Mediterranean Mixed Bag
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- Homemade Lunchable
Ingredients Egg, cucumber, reduced-fat natural cheese, whole-grain crackers
Directions Pack peeled egg, cucumber slices, bite-sized cheese slices and crackers. Your child can assemble at school. Serve with 4 oz 100% juice.
- Homemade Lunchable
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- Nut Butter & Banana Sandwich
Ingredients Peanut, almond, soy nut, or sunflower seed butter, whole-grain bread, banana
Directions Spread nut or seed butter over bread in a thin layer. Thinly slice half of a banana and layer in the middle of the bread. Serve with 8 oz fat-free milk.
- Nut Butter & Banana Sandwich
- Roast Beef & Cheese
Ingredients Deli roast beef, mayo, mustard, natural cheese slices, whole-grain bun, baby carrots, reduced-fat dip
Directions Spread thin layer of mayo and mustard on bun, layer with roast beef and cheese. Pack with veggies, dip, and 4 oz 100% juice.
Recipe
Homemade Baked Corn Chips with Guacamole Dip
Ingredients
- 8 taco size corn tortillas
- 2 ripe avocados
- ¼ cup diced sweet onion
- 1 Tbsp minced garlic
- 2 Tbsp chopped cilantro
- 1 Tbsp lime juice
- ½ cup diced tomatoes (optional)
- Salt, to taste
Directions
Chips
- Preheat oven to 375° F.
- Slice corn tortillas in sixths (like you would cut a pizza).
- Place pieces on cookie sheet(s), bake for 5 minutes, toss to flip chips, and return to over for approximately 5 minutes or until golden brown.
- Allow to cool before serving.
Guacamole
- Halve and pit avocadoes; scoop from the peel and place into food processor.
- Add onion, garlic, cilantro, and lime juice. Blend until smooth.
- Transfer to bowl, add salt (to taste), and fold in diced tomatoes.
- Serve with baked tortilla chips.
Nutrition facts per serving: 140 calories; 7.5g fat; 1.1 g saturated fat; 0mg cholesterol; 18g carbohydrate; 2.7g protein; 5g fiber; 163mg sodium.
Nutrient analysis includes ½ tsp added salt.