Back to School Lunchs and Snacks Ideas

I've been thinking about lunch and snacks for the kids now that school is back in session. I'm sharing a few of my thoughts  below.

• There are some incredibly talented parents out there that can create amazing bento box lunches. I'm not one of them - no time, no talent. I want healthy, easy to prepare food that my kids will actually EAT - not just a bite. I want it gone. Let me tell you, it doesn't happen often. Having said that, I do find that my kids often like little bits and bites of things for lunch - a few veggies sticks, a few crackers, a couple pieces of meat and a piece of fruit often sees great results. But of course, they go through phases - sandwiches and only sandwiches, absolutely no sandwiches, only hot dishes, o ly cold dishes...blah blah blah. If they make it themselves, they can go for it. If I make it..well, sometimes they get what they want and sometimes they don't.

• Don't forget that left overs are some of your best friends! Any casserole can make a hot lunch the next day. BBQ chicken (or most other meats) can be transformed into a pasta salad, sandwich or fried rice for a relatively easy next day lunch.

• Kids usually eat fast...they want to get out and play. Keep it simple, easy to eat. Most importantly give them things they will actually eat - who loves finding a lunch full of uneaten food??? If they are coming home with 1/2 of it eaten - give them less for a week and see if they are satisfied.

• Try to have things they can choose from - feeling they have control over what goes in their lunch box may decrease the amount of uneaten food that comes back home.

• This will also free up a bit of time for you in the morning - and who doesn't need a couple of extra minutes! Of course this depends on the age of your children and their level of maturity.

• I'm always on the look out for new products the kids might enjoy. Over the summer, I was fortunate enough to be sent Litehouse's new Opadipity dips to try. They come in sweet and savory flavours including creamy ranch, cucumber dill, spinach parmesan, creamy cheesecake, strawberry delight and vanilla almond. We love them - they are also gluten free and have no preservatives! 

• If you're kids like to dip fruits and veggies, I recommend giving them a try. I portion the dips out into small containers so the kids can pick their favorite dip, precut veggies/fruit or breadsticks for a school snack or lunch.

I'm always looking for new lunch and snack ideas, here are a few of mine:

• Peanut free ideas - look here.
• no nut granola
• hard boiled eggs
• homemade muffins
• cereal and yogurt (separate containers)
• Fruit - our favorites
• canteloupe
• apples
• apple sauce
• grapes (cut if required)
• strawberries
• Veggies - our favorites
• carrots
• celery
• fennel
• peppers
• broccoli
• cauliflower
• chicken
• tuna
• salmon
• hardboiled eggs
• rice
• seaweed
• leftovers including cold pizza and pasta
• pita
• bagels
• breadsticks
• cheesesticks
• pre portioned dips
• granola bars
• wagon wheels
• fish crackers
• homemade rice krispies

Super Foods 2012 #2 - Chickpeas and Hummus Recipe

Another superfood of 2012!

I think most people in North America have at least tried a chickpea - hummus, roasted chickpeas, falafels, salads...the nutty and buttery tasting legume is everywhere!

Major chickpea producers include India, Pakistan, Mexico, Turkey, Canada, and Australia. Currently, the United States imports more than 80 percent of its domestic chickpea needs.

Chickpea Facts

• chickpea seeds contain 20% protein, 5% fat and 55% carbohydrate
• chickpeas contains complex carbohydrates and fiber
• they are a good source of vitamin B6, C and zinc
• they have a low glycemic index value (42 – canned)
• they are very versatile as they can be stored dry and reconstituted later with liquid; canned in liquid; blended into a spread (as with hummus); roasted and eaten as a snack; or ground into flour.
• According to the Vancouver Sun one cup of chickpeas provide 270 calories; 71 per cent of an adult’s daily needs for folate; 26 per cent for iron; 20 per cent of magnesium; 17 per cent zinc; 28 per cent phosphorus and 14 per cent potassium.

Classic Hummus
Makes 1-1/2 cups
Ingredients
1 can (540ml) chickpeas, drained and rinsed
1/4c tahini
2 lemons juiced
1/2 lime juiced
2 cloves garlic, crushed
1/2 tsp cumin
1/2 tsp smoked paprika
1/2 tsp salt (optional)


What to do
1. Add everything into a food processor or blender.
2. Puree until very smooth.
Enjoy.


Click here for Super food #1 - Hemp hearts!

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Asparagus Dip

This recipe is sometimes called "asparagus guacamole". It's called this because it's green and has lime. But I gotta be honest and tell you even if you substitute cilantro for the basil, it does not taste like guacamole.  It is, however, a bright tasting, delicious, low-cal dip that is great in it's own right. It deserves to be thought of not as a sad guacamole substitute but a unique, original dip of its own. 

A cup of chopped avocado has approximately 250 calories and 22 grams of fat. Of course, the avocado also has fibre, potassium and vitamin C which makes it a nutritional star. But when calories count, the mere 40 calories in a cup of cooked asparagus makes me stand up and cheer for this skinny little veggie.

Ingredients

• 1 1/2 pound(s) asparagus, trimmed
• 2 Tbsp reduced-calorie mayonnaise 
• 1 lime, juiced
• 1/4 cup basil, chopped
• 2 green onions, chopped
• 1/2 medium jalapeno pepper, chopped
• 1/2 tsp garlic powder
• 1/4 tsp Worcestershire sauce
• 1/2 tsp chipotle pepper sauce
• 1/4 tsp smoked paprika
• salt, or to taste
• black pepper to taste

Instructions

1. Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain. 

2. Place asparagus into food processor and purée until smooth. Blend in remaining ingredients.

3. Refreigerate until cool.

4. Serve with assortment of veggies and tortilla chips.

Creamy Caramel Dip with Fruit Skewers

I have been making this fruit dip for quite a few years and it always gets rave reviews from adults and kids alike. It's quick and easy to prepare and when you're in a rush, just buy a Costco size fruit platter to go along with the dip and you're ready for your holiday potluck!

Ingredients
1 8oz package of cream cheese, room temperature
3/4 cup brown sugar
1 cup sour cream
2 teaspoons vanilla
2 teaspoons lemon juice
1 cup milk
1 package (3.4 oz) vanilla (or butterscotch  or chocolate) pudding


What to do:
In large bowl, beat together cream cheese and sugar until smooth.
Beating well after each addition, add sour creadding. m, vanilla, lemon juice, milk and pudding.
Cover dip and refrigerate for at least 60 minutes.

Makes about 3.5 cups.

Great with fruit salad or skewers of fruit...or for older kids offer tooth picks to dip larger chunks of fruit and pound cake.

Chipotle BBQ Sauce

From bbq pork

I came across the original version of this sauce while searching for something to go with a pulled pork I was making. I added chipotle hot sauce, smoked paprika and Old Bay seasoning to bring out a great heat that lingers but is not overpowering. It's delicious.

Adapted from: Memphis Blues Barbecue House: Bringin’ Southern BBQ Home

By George Siu and Park Heffelfinger
 
Makes about 4 cups

Ingredients:
8 Tbsp tomato paste
4 Tbsp brown sugar
4 Tbsp molasses
4 Tbsp white vinegar
4 Tbsp soy sauce
4 Tbsp honey
1 Tbsp ketchup
4 tsp mustard
4 tsp Worcestershire sauce
4 tsp garlic powder
4 tsp  onion powder
2 tsp smoked paprika
2 tsp or more chipotle hot sauce
4 tsp Old Bay or other seasoned salt
2 cups water

Method:
Combine all the ingredients in a saucepan. Whisk thoroughly. Simmer over low heat, whisking frequently for  at least 1 hour - I usually do it for 90 minutes or longer. Store in airtight container for up to two weeks in the refrigerator.

This is great on pulled pork or with homemade chicken wings or chickstrips.

Roasted Garlic Tzatziki

From tzatziki

I love tzatziki - as a dip with vegetables, fresh pita triangles or homemade baked pita chips, or as an accompaniment to meat dishes or even as a sandwich spread. The only down side to tzatziki is the sometimes overpowering garlic aftertaste. This recipe frees you from breathmints! I use roasted garlic instead or raw which cuts down on the garlic bite but also brings a new subtle take on the flavour of this dip. Even the kids like it.


I use Greek yogurt. Greek yogurt differs from regular North American yogurt in that Greek yogurt is a blend of cream and milk and it is strained longer than regular yogourt. You will find Greek yogurt creamier and firmer than most yogurts you have tried. It also has a much higher percentage of milk fat compared to regular whole milk yogurts. This results in more calories per serving than the yogourt most of us have on a daily basis but this dip is a treat, not a daily pleasure, so I never feel guilty about indulging in it every now and then.


Click here for Printable Recipe.


Ingredients
2 cups Oikos Plain Greek Yogurt
1 english cucumber, peeled and grated
1 tbsp fresh lemon juice
1 tbsp olive oil
2 bulbs of garlic, roasted
salt
extra oil to roast garlic


Roast garlic and strain cucumbers ahead of time:

From tzatziki

Roast Garlic
Cut 1 cm off the tops off garlic bulbs, removing enough so that the top of each garlic clove is seen.


Place the bulb (cut side up) on a piece of aluminium foil and lightly coat the top with vegetable oil.


Fold the sides of the foil up to prevent the oil from running over, but don’t seal it–leave the top wide open to prevent steaming of the garlic.


Place in a heated oven (375°) for anywhere from 45 to 60 minutes. When done, the heads will be carmelized and soft enough to squish out. The results will be a paste like consistency. Once cooled, squish the contents of the bulbs out into a small bowl.


Note: Cut off any hard bits (too carmelized) on the tops of the roasted garlic.
Cucumbers

From tzatziki

1. Place grated cucumbers loosely in strainer and sprinkle with salt.
2. Place in fridge for at least 2 hours.
3. Place strained cucumbers on paper towel and pat dry.
Note: If you don't strain them the final dip will end up quite watery.


The Dip
1. Combine lemon juice, garlic and oil in small dish.
2. In large bowl gently combine juice/oil mix, yogourt, and strained cucumbers.
3. If desired you can also add dill or mint.


Serve with veggies and pita. Enjoy!

From tzatziki