Best Lunch Box Ever (4 page)

THE NIGHT BEFORE

• Plan the menu.
  
• Set out clean lunch boxes, napkins, containers, and utensils.
  
• Take advantage of dinner leftovers; pack them into lunch containers as soon as the meal is over.
  
• Pack containers of veggies.
  
• Wash, prep, and refrigerate fruits that won't brown.
  
• Make any sandwiches that hold up well overnight such as PB&Js.
  
• Assemble salads (minus the dressing) in containers and store in the fridge.
  
• Package crunchy sides, goodies, and snacks.
  
• Fill and chill water and milk bottles.
  
• Add a loving touch to the lunch box, such as writing a sweet note or drawing a picture.
  

THE MORNING OF

• Cut apples, pears, and delicate fruits.
  
• Assemble sandwiches and wraps that are best made fresh, such as tuna salad.
  
• Heat soup, leftovers, and other hot foods, and fill thermoses.
  
• Be sure lunch boxes are in the kids' hands before they head out the door!
  

BE A GEARHEAD

It's tempting to pull out the aluminum foil on mornings when you're hunting fruitlessly for the lid that matches the bottom of the little plastic container. But make the effort, because reusable packing supplies protect food better and tread more lightly on the environment. Here's what you'll want to stock:

Insulated lunch boxes to help keep temperatures in the safe zone

Three or four sizes of lidded containers, from teeny ones for sweets, dressings, and condiments to big ones for salads and sandwiches

• Reusable sandwich wrappers or bags
  
• Reusable snack bags
  
• Spillproof cups or bottles
  
• Widemouthed thermoses
  
• Reusable or compostable spoons and forks
  
• Cloth napkins
  
• Small freezer packs
  
• Waxed paper bags and parchment paper
  

Troubleshooting

You've packed a healthful lunch and sent it off with your kids to school, but you're not out of the woods yet. Sometimes our best efforts are met with a lukewarm response. Here are some thoughts on what to do when problems arise.

THE BUSY BEE

Plenty of kids claim they have no time for lunch. First, get to the bottom of what's really happening. Is the lunch period too short, or is so much chatting going on that there's no time to eat? Your child's teacher might be able to provide some insight. Ideally, lunch comes after recess, so kids can run off their energy before sitting down. Some schools impose a ten-minute quiet period at the onset of lunch to allow children to focus on food, not each other. Talk to your school about these options, which can make a difference for your child and all kids. Big changes at school aside, make lunches as easy to tackle as possible. For younger children, ensure that containers are a breeze to open.

THE “NO APPETITE” KID

Some children report that they just aren't hungry at lunch. Those are the same ones who often come home crabby and ravenous at the end of the day. Sometimes, a big lunch can be overwhelming, so start by paring it down to small, approachable portions of nutrient-dense essentials. Also, check in to see that they aren't filling up on snacks, sides, and goodies from their lunch-table neighbors.

THE LUNCH TRADER

Lunch envy is nothing new. I still remember yearning for the chips and snack cakes my third-grade friend Stacy brought in each day. But with the time and care you put into a healthful lunch, it's a bummer to hear your kid is swapping it for junky options. Explain why you choose the foods you do and ask your child to stick with the lunch you send. At the same time, leave room for occasional trading—it's important to be flexible.

THE CREATURE OF HABIT

Some kids thrive on routine and want the same lunch every day. This is a tricky one, since eating a variety of foods is important for nutrition. Again, involve your child: Start by taking her to the market with you to pick out new foods. Take baby steps by making small changes over time. Find comfort in the fact that wellness doesn't rest on a single meal, but what's taken in over several days.

THE CHRONIC COMPLAINER

You put a lot of thought into lunch packing and the whining gets old pretty quick. Impose a moratorium on complaining. Instead, put a positive spin on lunch by brainstorming meal ideas with your children. Do a little digging to find out what they like and don't like. Also, get them to pitch in with the packing. It will give them a sense of ownership that may lead to a more upbeat attitude about what's in their lunch box.

THE CHILD WITH A FOOD ALLERGY

Give your child's teacher and school the heads-up about any allergies. Most schools have specific policies in place. Be sure close friends and lunch buddies are aware of the allergies, too.

Six Steps to a Superb School Lunch

1
. Start with the main course:
The sandwich, salad, or thermos of rice and beans. Be sure you've got some protein in there and tailor portions to your child's age and appetite.

2
. Add a fruit:
Include cut or whole fruit and do any preparation that will help your child reach for the healthful stuff—peel tangerines, cut melon into bite-size chunks. Aim for seasonal fruit, such as strawberries in spring and grapefruit in winter.

3
. Add a vegetable:
If your main course is loaded with vegetables, this is optional. Try to mix it up by experimenting with crunchy options such as jicama or fennel. Add a container of salad dressing or other veggie dip to add interest.

4
. Include a satisfying side or snack:
Kids like crunchy sides and there are plenty of options such as tamari almonds or homemade popcorn (there is more to life than little fish-shaped crackers). Often the side dish becomes a midmorning snack that tides them over until lunch.

5
. Don't forget a drink:
An icy bottle of water or milk to keep the kiddos hydrated is a lunch-box must, unless those are provided at school, of course.

6
. Surprise them with an occasional sweet or loving touch:
Goodies (a homemade cookie or dozen chocolate chips) and nonfood “treats” (a note, sticker, or drawing) make lunch something to look forward to.

Mains

When my middle daughter, Rosie, was in kindergarten, she asked me one morning, as she crammed her lunch box into a polka-dotted backpack, “What's my main course today, Mom?”

“Main course?” I asked, thinking, “What five-year-old breaks down her sack lunch into courses?” I wasn't exactly running a four-star restaurant.

But she kind of nailed it. School lunch does have a main course: the turkey sandwich, thermos of leftover spaghetti, or chopped salad. It's the one midday staple that will sustain her through the afternoon if it's the only thing she manages to get down. It's also the perfect vehicle for key nutrients: calcium in the cheese on a sandwich, protein in the beans of a burrito, fiber in a leftover brown rice stir-fry, or vitamin C in a chopped salad.

The recipes in the next handful of chapters are lunch-box mains: sandwiches, salads, wraps, pizzas, and meals reworked from dinner leftovers. All can be knocked out with relative speed and ease, particularly if you've done a bit of legwork ahead of time. Many can be assembled, at least in part, the night before, freeing up your morning to . . . well . . . make other food for your kids, like breakfast.

THE SANDWICH IS THE WORKHORSE OF THE SCHOOL LUNCH,
which makes sense, since nothing is easier than slapping something tasty between a couple of slices of bread. And while there will always be a place for ham on rye, turkey and Swiss, and other classics, the “same old, same old” gets a little, well, old.

My intention with all of these sandwiches, first off, is to give inspiration and fresh ideas. Beyond that, of course, is good nutrition. Whole grains, beans, and plenty of protein were top of mind when I created these recipes. Fruits or vegetables have been worked into every one, often in ways you might not expect: apple slices tucked into a grilled cheese, and a turkey sandwich layered with four different vegetables. Finally, flavor is essential. There's no better way to get kids to eat their lunches than to make them taste terrific.

3
STELLAR SANDWICHES

Lunch Box Formula for a Stellar Sandwich

1. Choose a
bread
or
flatbread
.

2. Add a
filling
.

3. Include
vegetables
or
fruits
for a nourishing boost.

4. Slather on a tasty
spread
.

5. Mix it up with a
flavorful extra
.

Breads and flatbreads:
whole-wheat, multi-grain, rye, pumpernickel, sourdough, sprouted, cinnamon raisin, olive, walnut, rice bread, baguette, ciabatta, focaccia, pita, lavash, naan, tortilla, bagel, bagel thin, bialy, English muffin, hamburger bun

Fillings:
beans, chickpeas, lentils, grilled vegetables, chopped raw vegetables, tofu, smoked tofu, tempeh, hard cheeses, soft cheeses, hard-boiled eggs, tuna, shrimp, salmon, smoked salmon, chicken, turkey, ham, prosciutto, salami, mortadella, pork, pastrami, meat loaf, roast beef, steak, lamb

Vegetables and fruits:
cucumber, lettuce, cabbage, spinach, arugula, roasted bell pepper, raw bell pepper, carrot, fennel, sprouts, celery, corn, cooked sweet potato, avocado, tomato, grapes, banana, pineapple, pear, apple

Spreads:
Dijon mustard, honey mustard, yellow mustard, mayonnaise, cream cheese, hummus, guacamole, tapenade, basil pesto, sun-dried tomato pesto, relish, romesco sauce, barbecue sauce, tartar sauce, ketchup, ranch dressing

Flavorful extras:
balsamic vinegar, lemon juice, vinaigrette, soy sauce, sun-dried tomatoes, olives, pickles, capers, pickled onions, olive oil, herbs, spices, anchovies, salt, pepper

THE AVOCADO,
sprouts, seeds, and cucumber piled onto this bagel give it sort of a hippie vibe, but you don't have to be a flower child to love it. The combo of flavors and textures is addictive, plus it's loaded with healthful fats that make it nourishing and supersatisfying. The sandwich will serve one hungry kid or two with smaller appetites.

MAKES 1 SANDWICH

1 whole-grain seeded bagel

¹
/
₄
large ripe avocado

Pinch of salt

1 tablespoon salted roasted sunflower seeds

¹
/
₄
cup mung bean sprouts