Peanut butter and jelly is no longer a reliable lunchbox staple. Because peanut allergies can be life threatening, many schools ban them, and any peanut-containing products, from lunchrooms and brown bags. If your child has a peanut allergy, or goes to a school that has banned peanuts in lunches, many tasty, kid-friendly and peanut-free options are still possible.
Sunflower Seed Butter
If your child craves the taste of peanut butter, simply use sunflower seed butter as an alternative on a sandwich. Sunflower seed butter is made with sunflower seeds and does not contain common allergens, such as peanuts, tree nuts or gluten. Many schools offer sunflower seed butter sandwiches on their menu. Sunflower seed butter tastes very similar to peanut butter, so spread it on whole-wheat bread with jelly, honey or bananas.
Yogurt Parfait
If your child loves peanut butter because of its sweet taste, try making a portable yogurt parfait for lunch. Layer low-fat vanilla yogurt with bananas and strawberries. Top with ¼ to ½ cup of nut-free granola -- check the label for allergen information. If you pack the parfait for school, layer the yogurt and fruit in a to-go cup and put the granola in a baggie on the side to prevent it from getting too soggy. The parfait can be a meal in itself, or may be an accompaniment to ½ of a turkey sandwich or a hard-boiled egg.
Snack Plate
Kids love the pre-packaged containers of sliced meat, cheese and crackers sold in the deli case at your supermarket. Although peanut-free, these meal packages are often very high in sodium, saturated and trans fats, added sugars and refined flours. Appeal to your child's love of snacking by packing a peanut-free snack plate for her lunch. Using a 1-inch biscuit cutter, cut rounds of low-fat swiss cheese, low-sodium ham and deli turkey. Place in a plastic container with three or four sections, along with whol- grain crackers, blueberries or grapes and animal crackers.
Hummus Wrap
Hummus is a smooth dip made from chickpeas, sesame seed paste and spices. Although whole chickpeas may make your child cringe, hummus' toasty, nutty flavor can appeal to the pickiest of eaters. Spread a thin layer of hummus on a whole grain tortilla and top with shredded carrots. Roll up and cut into pinwheel slices for a healthy lunch option. Serve with fresh fruit and yogurt for a well-rounded, nutritious meal.
