Healthy Lunch Box Recipes - New Seasons Market

HealthyLunch BoxRecipes

15%Obesity in children ages 6–11 has quadrupledof children and teensin the US are consideredoverweight.over the past 25 years. Now more than ever,it is important to teach your children how tomake good food choices. You can help byproviding them a nutrient-dense lunch,including colorful vegetables and fruits, nutsand seeds, whole grain foods, dairy productsand proteins.Nutrient-dense food choices:Whole grain foodsWhole wheat or sprouted grainbread, whole grain crackers,whole wheat or sprouted graintortillas, whole wheat pasta,brown rice, quinoa and rolledoats.ProteinsHummus, bean dip, deli turkey,plain yogurt, string cheese,cottage cheese, cheese cubes,peanut butter, almond butter,beans and rice, leftover roastchicken or meat loaf, chunklite tuna, egg salad or a hardcooked egg and local beef.FruitOrange slices, mango chunks,grapes, frozen blueberries(good to stir in plain yogurt),apples, pears, cherries, melon,peaches, nectarines, plums,small bananas, pineapplechunks and kiwi slices.VegetablesSnap peas, bell pepper strips,fennel chips, carrot sticks,yam or sweet potato ovenfries, broccoli and cauliflower(steam then chill), celery,cherry/grape tomatoes,radishes, corn on the cob andedamame (soy beans, in thefreezer section) in the pod.Healthy fatsNatural nut butters. Raw nutsand seeds. Butter, olive oil,coconut and avocado.

Jammin’ Nutty Nut Butter Sandwich5 min Serves 1Ingredients:2 slices whole wheat or sprouted grain bread (bread with at least 3 grams of fiber per slice)1–2 tablespoons almond butter (or any nut butter that you love)1 tablespoon all-fruit jamPreparation:Spread nut butter on one slice of bread and top with all fruit jam. Place second slice of breadon top and cut in quarters. Just for fun, use cookie cutters to make unique shapes.Nutritional tip:For extra protein and minerals, sprinkle hemp seeds on top of nut butter and jam.For a fun flavor twist and added fiber, sprinkle with unsweetened, shredded coconut.ShoppingTips:Choose natural nutbutters that containjust ground nuts andmaybe a little salt.Choose preservesthat are fruit juicesweetened insteadof those sweetenedwith sugar or highfructosecorn syrup.To round out this lunch box,add fresh snow peas anda small container of hummus or ahealthy ranch dressing.

Roasted Turkey Roll-upsIngredients:4 whole wheat, spelt or Ezekiel tortillas8–10 Diestel Roasted Turkey slices½ cup hummus or cream cheese1 ripe avocado peeled with pit removed, sliced lengthwise1 cup baby spinach5 min Serves 4Preparation:Starting with one tortilla at a time, layer each ingredient on half of the tortilla startingwith a layer of hummus or cream cheese, followed by baby spinach, turkey and sliced avocado.(For more zing, you can add shredded carrot or sliced tomato). Fold the tortilla in on the sidesand begin rolling the wrap beginning with the end with the filling. Tuck in filling as you roll.Once rolled, slice each sandwich through the middle, on the bias.ShoppingTips:Look for nitrate-freeand hormone-freelunch meats, andhormone-free ororganic dairyproducts like yogurt,cottage cheeseand milk.To round out this lunch, pack applesauceinto a reusable container with granola onthe side to use as a crunchy topping.

Likable Lunchables:the Healthier VersionFor a quick and easy lunch, combine a variety of finger foods that you know yourchild will like. Let them create their own version of a “grab-n-go” lunch!Ingredients:6–8 whole grain crackers or mini rice cakes4 slices baked, seasoned tofu or 2 slices turkey2–4 thinly sliced pieces of your favorite cheese½ cup slightly steamed green beans or broccoli flowerets¼ cup hummus, healthy ranch dressing or tahini dip½ cup cherries, washed1 oatmeal cookiePreparation:Cut tofu, turkey and cheese to match the size of thecrackers or rice cakes, so that they can be stacked easily.Place each item in separate, small, reusable containersand stack them neatly in the lunch box or bag.10 min Serves 1Quick Quesadilla15 min Serves 4To ensure quick prep time, make your bean mixture, shred cheeseand slice kale into thin strips the night before so you are ready to go in the morning!Ingredients:1 tablespoon olive oil1 small onion, diced1 teaspoon ground cumin2 cups cooked black beans, drained1 tablespoon fresh lime juiceSea salt, to taste4 whole grain or brown rice tortillas1 cup kale, shredded (you can use lettuce if you plan to serve the quesadillas right out of the pan)1 avocado, sliced½ cup goat milk cheddar or Monterey Jack cheese, shreddedPreparation:Sauté onion in oil for about 5–7 minutes, add cumin and lime juice, then add beans and salt.Smash beans as you are heating them. When heated through, transfer bean mixture to a bowl.In a very lightly oiled skillet, place one tortilla and cover with a layer of beans, shredded kale,avocado, and cheese, top with another tortilla. Heat over medium heat for about 2 minutes andthen flip. Heat 2 minutes on the other side. Transfer to a cutting board and cut into4 pie-shaped pieces.

Happy-To-Be-Here Sunshine BurgersThis makes a fast lunch as you can have all ingredientson hand and ready to go.10 min Serves 1Ingredients:1 teaspoon olive oil1 Sunshine Burger1 sprouted grain hamburger bun1 tablespoon ketchup1–2 teaspoons mustard1–2 teaspoons mayo1 leaf lettuce, washed1 small tomato, sliced1 pickle, cut into spears1 single serve bag of Kettle or Terra ChipsPreparation:Lightly toast hamburger bun and set aside. In a lightly oiled skillet, heat Sunshine Burger untilwarmed through. Remove from heat. Spread bottom half of hamburger bun with ketchup,then layer with Sunshine Burger, mayo, lettuce, and tomato. Spread thin layer of mustard ontop half of hamburger bun and place on top of burger. Cut in ½ or quarters.To round out this lunch, add a sliced pickle,a small bag of chips and a crisp apple.

Salmon Cucumber Sandwichesin Mini Whole Wheat PitasThis NW favorite is simple, delicious and oh-so-good!10 min Serves 3ShoppingTips:Ingredients:6 oz can wild salmon, drained and flaked½ cup cucumber, chopped, bite-sized pieces½ cup celery, diced2-3 tablespoons plain organic yogurt1 tablespoon miso-mayo1 tablespoon fresh lemon juice½ teaspoon dried dill weedSea salt and pepper to taste6 mini whole wheat pita breads, cut in half2 tablespoons butter, softened12 leaves of butter lettuce torn in halfPreparation:In a medium bowl, combine salmon, cucumber, celery, yogurt, miso-mayo, and lemon juice.Add dill, salt and pepper and toss. Spread a thin layer of organic butter on each side of pitabread. The butter will help to keep the pita from becoming soggy. Line pita halves with lettuceand fill with salmon mixture. Makes about 6 mini sandwiches.Look for bread thatcontains at leastthree grams of fiberper slice. Check thenutrition facts forfiber content.Look for yogurtsthat are sweetenedwith fruit juiceinstead of sugaror high-fructosecorn syrup.To complete this lunch,throw in a washed and slicedapple or pear.

Nut Butter Noodle SaladIngredients:1–1 ½ cups whole wheat noodles, spelt rotini pasta or buckwheat soba noodles, cooked + chilled½ cup carrot, shredded1 green onion, finely sliced2 tablespoons peanuts, chopped (optional)½ cup cucumber, sliced into rounds, then cut into quarters1 tablespoon cilantro, chopped¼ cup nut butter (try creamy peanut or almond butter)1 tablespoon sesame oil2–3 teaspoons honey2 tablespoons tamari or soy sauce1 tablespoon brown rice vinegar2 teaspoons grated, fresh ginger½ cup coconut milkPreparation:To make the nut butter sauce (about 1 cup), place nut butter, sesame oil, honey. Blend untilsmooth. In a bowl, toss noodles, carrot, green onion, cucumber and cilantro. Drizzle 2–3tablespoons nut butter dressing on top of noodles, top with chopped peanuts if desired.(Set aside remaining nut butter dressing to drizzle on veggies, salad rolls or warm brown rice!)15 min Serves 1 Brown Bag Bean WrapFor those on the go, buy your favorite pre-made bean dip in lieu of thisfresh version. Either way, beans are full of vitamins, minerals, fiber and antioxidants,making them nutritional superstars!Ingredients:1 (16 oz can) black beans, drained2 tablespoons fresh lemon or lime juice1 (3 oz) pkg. organic cream cheese, softened1 tablespoon olive oil1/3 cup of your favorite salsa1 teaspoon cilantro, chopped (optional)Sea salt to taste½ red bell pepper, sliced lengthwise into thin strips½ avocado, peeled and pitted, sliced lengthwise4 whole wheat, spelt or Ezekiel tortillasPreparation:In a blender or food processor, combine drained beans, lemon juice, cream cheese, olive oil, salsa,cilantro and sea salt. Blend until mixture is almost smooth. Spread bean mixture onto half of eachtortilla, top with sliced red peppers and avocado. Roll tortillas starting with the filling end, foldingin sides as you go. Tortillas can be cut in ½ on the bias, or in quarters to make smaller sandwiches.To round out this lunch box, add a fresh kiwi, cut in half(magically it is its own bowl) and throw in a spoon.Kids can dip the vitamin C-rich flesh right out of the rind!10 min Serves 4

Tips to Create Healthier Kids’ Lunches1 Use less sugar. 3 Eliminate partially 42This includes white sugar,brown sugar, and highfructosecorn syrup. Alsolimit soda and fruit juice(yes, even 100% fruit juice)as they are high in simplesugars.Choose healthy carbohydratessuch as wholegrains, beans, vegetablesand whole fruit. Limit theuse or consumption of whiteflour and choose whole grainoptions whenever possible.hydrogenated oils, thesource of trans fats. Transfats are found in shortening,some peanut butters, crackers,shelf-stable baked goodsand cookies, margarine andmany pancake mixes.Check the ingredient listfor “partially hydrogenated”oils of any kind.5Choose Local!It’s more nutritious and supportsyour community, too.Avoid artificial colorsand preservatives. Theseare found in processedand packaged foods, and insome processed meats.Recipes and nutritional information developed by New Seasons Market.For more information, visit www.newseasonsmarket.com222 NW Davis StreetSuite 309Portland, OR 97209-3900503.222.1963www.oeconline.org