Christine Koh

Hello!

I'm Christine Koh, a music and brain neuroscientist turned multimedia creative. I'm the founder + editor of Boston Mamas, co-author of Minimalist Parenting, co-host of the Edit Your Life podcast, and creative director at Women Online. Drop me a line; I'd love to chat about how we can work together!

Lunch Lures

schoollunch.jpgToday, Michelle Stern of What’s Cooking offers healthy back to school lunch tips:

“During a family fishing expedition one summer, despite our best efforts, we were unable to catch anything, even though the boat next to us was reeling in fish every time we looked. Clearly, there was something we weren't doing right. As a man from the next boat yelled over to us, "What kind of bait are you using?" a crazy thought entered into my mind: Feeding children is a lot like fishing – you have to have the right lure, or they won't bite.

Packing desirable school lunches is a lot like the fine art of selecting an appealing lure while fishing. Try some of these stress-free strategies for packing lunches that are healthy for your kids and the environment. They'll be sure to bite!

General Strategies

  • Ask your kids what they will enjoy. Remember that if they don't like certain foods at home, they won't like them at school either!

  • Ask for their input before loading their lunch box. Just because they liked something today doesn't mean that they will like it again tomorrow.

  • Keep in mind that your children don't have much time to eat. Pack foods in small portions that are easy to eat, so they have time left to play.

  • Don't be lured into buying prepackaged lunches, which are high in fat, sugar, salt, and calories. They’re also much more expensive, and produce tons of unnecessary garbage.

  • Let your child help you select a cool lead-free and reusable lunch bag or lunch box. Pick up a few reusable containers that will fit inside – this will prevent food from leaking and getting smashed, and will help you avoid using disposable items like plastic bags and foil.

  • Pack a reusable drink container instead of juice boxes, juice pouches, cans, and disposable plastic bottles.

  • Instead of packing a paper napkin, use a cloth one (baby wash cloths, or cut up old t-shirts work great for this!).

  • Pack stainless-steel utensils instead of using disposable plastics.

  • Buy in bulk instead of purchasing pre-packaged items. This will save you money, and you can reuse or recycle the containers at home.

  • Whenever possible, pack lunches the night before. Why add more stress to your morning routine?

    Sandwich Alternatives:

  • Instead of sliced bread, try rice or whole grain crackers, whole wheat pita bread, whole grain bagels, and tortillas.

  • Wrap it up! Combine a variety of spreads, fillings, and wrappers for a sandwich alternative your kids won't forget. For lots of wrap recipes, check out these healthy school lunch ideas.

    Make Ahead:

  • Quiches or frittatas are full of protein. Try making a batch in a mini muffin pan – they’re a great size for school lunches and will last in the refrigerator for the whole week. Organic and free-range eggs are good choices!

  • Whole grain pasta or couscous salad.

  • You can make several peanut butter and jam sandwiches at a time. Wrap them tightly and store in the freezer. Toss one in a lunch bag and it will be thawed by lunchtime. Is peanut butter banned at your school? Try cashew butter, almond butter, soy nut butter, sunflower seed butter, or tahini (sesame seed paste) as alternate spreads.

  • Many of the thermos treasures below can be made ahead, stored and warmed before packing.

    Thermos Treasures:

  • Tortellini with pesto
  • Spaghetti with marinara sauce
  • Noodle soup
  • Fried rice
  • Chili with corn chips on the side for dipping
  • Fruit smoothies…cold, of course!

    Container Combinations…for kids to assemble and snack on themselves:

  • Purchase yogurt in bulk, and serve in a reusable container. On the side, pack some toppings, such as dried fruit, granola or grape nuts.

  • Carrots, cucumber, or broccoli with dip, such as ranch dressing, plain yogurt with dill, or peanut/almond/cashew/sunflower seed butters.

  • Nachos: pack containers of ground turkey/tofu, guacamole, grated cheese, and tortilla chips

  • Whole grain crackers, slices of turkey, ham or tofu, cubes of cheese

    Packing an appealing school lunch will lure your children into eating well, help them to be more successful in school, and help the planet, too. Don't be caught with the wrong bait, or your kids might throw it back!”


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