Beyond Peanut Butter and Jelly

September/October 2008 Issue | Posted by Carmen Staicer in What's Cooking

By Carmen Staicer

You know the drill. You pull out your child’s lunchbox, lovingly pack a sandwich with just the right snacks, and it all comes back to you at the end of the day — uneaten. Or maybe you open a lunchbox at night to find unfamiliar junk food wrappers. Upon questioning, your child sheepishly admits to trading lunches with a classmate.

Eating a healthy lunch gives your child the fuel she needs for an afternoon of activity and learning. It can be tricky, though, to find a balance between healthy eating and foods our kids will actually eat. Packing school lunches for my six kids keeps me on my toes. Through the years I have learned to please my kids’ palates without compromising nutrition. Here are some of my family’s favorites.

Carmen Staicer brown-bags it in Virginia Beach, Virginia.

Chili Con Carne

This chili is a winner at our house. It goes well with a bit of shredded cheese and a corn muffin.

2 pounds ground beef
1 1/2 cups chopped onion
1 cup finely chopped green pepper
2 garlic cloves, minced
1 (28-ounce) can whole tomatoes, undrained
2 (16-ounce) cans kidney beans, undrained
2 teaspoons salt
2 tablespoons chili powder
1 teaspoon pepper
1 teaspoon cumin

Brown ground beef and onion in large stockpot. Add garlic and stir for two minutes. Add remaining ingredients. Break up tomatoes and cook for an hour (or two, this recipe is ex­ tremely forgiving) on low. Pack this high-protein meal into a thermos while hot. Even in cold weather, it will stay hot and ready for hours. Don’t forget the spoon!

Quick tip: When I cook ground beef, I re­ duce the fat content by using half of the beef called for and add in an equal amount of ground beef substitute crumbles. A good brand to try is made by Morningstar Farms (SeeVeggiesDifferently.com).

Do the Dip

Kids love to dip! Pack these yummy dips in small resealable containers with fresh fruit or veggies on the side.

Yogurt Fruit Dip

3/4 cup plain low fat yogurt
1 tablespoon fresh lemon juice
2 tablespoons powdered sugar

Put yogurt, powdered sugar, and lemon juice in bowl and mix with spoon until smooth. Chill the dip in the refrigerator and serve with fresh fruit.

Sour Cream Pesto Dip

1 cup low fat sour cream
1/2 cup basil pesto
3 tablespoons grated Parmesan cheese

Combine all ingredients and mix well to blend. Chill. Serve with raw vegetables for dipping or use as a sandwich spread.

Milk and Honey Balls

These healthy, easy-to-make treats are always a hit.

1/2 cup honey
1/2 cup peanut butter (use an alternative butter, such as soy or almond, if your child has allergies, or if your lunchroom is mandated to be peanut free)
1 cup dry milk powder
1 cup crushed corn cereal flakes

Mix together honey and peanut butter. Gradually add powdered milk, mixing well.  Form into balls and roll in crushed cereal flakes. Chill until firm.

Oatmeal Peanut Butter No Bake Cookies

Whole grain nutrition with a kid-friendly taste!

1 1/2 cups sugar
4 tablespoons unsweetened cocoa
1/2 cup skim milk
1 stick butter or margarine
2 teaspoons vanilla
1/2 cup peanut butter (use soy or almond butter if your child’s school has a peanut-free cafeteria)
3 cups quick oats

Put sugar, cocoa, milk, and butter in sauce­ pan. Bring to a hard boil, stirring constantly. Remove from heat and add oatmeal, vanilla, and peanut butter. Mix well and drop from teaspoon onto wax paper. Allow to cool completely before storing.

Radical Roll-Ups

Flour tortillas make a handy substitute for plain bread sandwiches. Try our low fat, high fiber bean filling or make up your own combination of family-favorite spreads, meats, cheeses, and vegetables.

1 small or large tortilla (white, wheat, or flavored)
1/4 cup or more refried beans
2 tablespoons salsa or sliced tomato
2 tablespoons grated cheese (optional)

Spread beans on the tortilla. Top with salsa or tomato and cheese. Roll tightly. Cut into slices and pack in plastic bag.

­Terrific Tuna

Use this as a sandwich filling, or hollow tomatoes and fill them for a delightful salad.

6-ounce can of tuna, drained and flaked
1 hard-boiled egg, minced
3 tablespoons minced celery
1 tablespoon minced onion
1 tablespoon minced cilantro
3 to 4 tablespoons low fat mayonnaise
1 tablespoon prepared mustard

Combine all ingredients. Chill.

Think Outside the (Lunch) Box

Use your imagination to pack power lunches kids will love.

Involve the kids

Ask your kids about their favorite foods and flavor­ s. Have them help choose food items at the grocery store or make an easy recipe. Your children might surprise you with their willingness to try new things.

Fill, 'ER Up

For flavor variety, try innovative sandwich fillings. Grilled cheese is a hit with just about any child, but what about grilled ham and cheese, roast beef and Swiss, or turkey and Monterey Jack? With a table top-grill, you can make four sandwiches at once, all with a variety of fillings. Pack cranberry sauce to spread on a turkey sandwich for a treat that won’t be traded!

Cheese and crackers

Squares of cheese or cheese sticks are eternally popular, but have you tried Laughing Cow cheese wedges or Babybel rounds? Paired with whole-wheat pita wedges, these make a complete and filling sandwich alternative — an especially popular, sophisticated choice for teen girls.

Go cold

Leftovers don’t need to be heated to be good. Cold pasta salads and macaroni and cheese travel well, packed with an ice pack, and I have yet to meet a child that doesn’t adore cold pizza.

Top this

Pack granola alongside low fat yogurt cups for topping. Or add a small bag of chocolate chips and dried fruit to mix in before eating.

Drink up

You can find low fat, low sugar milk in chocolate, vanilla, and strawberry flavors. 100% juice is also a good alternative, but don’t forget about water. Frozen small water bottles, popped into an insulated lunch bag, are just the thing for keeping foods cool until the lunch bell rings. Another great option is yogurt tubes. Freeze solid and put into a lunch box just before departing for school; it will defrost by lunch and keep the rest of the meal cold.

Cut it out

Even the most basic of sandwiches become more appealing when “offensive” crusts are removed or they’re cut into fun shapes with cookie cutters. Try the sandwich cutters offered by Good Bites ($4.95-$5.95 at OneStepAhead.com).

Fab fruit

Apples and bananas are obvious choices, but what about a clementine or pineapple wedges? Dip apple or pear slices in lemon juice or lemon-lime soda to keep them from discoloring. Also try whole strawberries, grapes (awesome frozen!), or fruit kabobs.

PB&J is A-OK

If, despite your best efforts, your child insists upon peanut butter and jelly day after day, don’t worry. The traditional PB&J is actually a pretty well-balanced sandwich. Peanut butter is a cholesterol-free source of protein, fiber, folic acid, vitamin E, niacin, phosphorus, and magnesium. To cut out some of the sugar, try a natural brand such as Smucker’s. Seek out a fruit-only spread, or one of the low-sugar versions of jam. And make sure the bread you choose packs a nutritional punch. Look for sandwich bread that is whole grain and high fiber.

— Carmen Staicer