Lunch is an important meal for children because it provides energy for afternoon studies, test-taking and physical activities. However, if you have limited time to prepare meals in the morning, it can be difficult to find quick, healthy lunch ideas for your children. Fortunately, simple recipes can help you make sure your children get the nutrition they need, without having to spend much time in the kitchen before work.
Pizza Wraps
Pizza is a favorite food among children, particularly in the United States. Pizza wraps take the work and mess out of this dish, and provide protein and complex carbohydrates for energy. Lay out a whole-grain tortilla on a cutting board. Spoon low-sugar pizza sauce in the center and place 2 oz. of low-fat mozzarella cheese on top. Add your child's favorite pizza toppings, such as turkey pepperoni or soy pepperoni, diced tomatoes, onions, spinach leaves or green pepper slices. Sprinkle oregano and basil over the toppings and roll the tortilla into a wrap. Wrap in foil and place in a sealable freezer bag to keep the wrap from coming apart in your child's lunch bag. Pair with fresh fruit such as apples, bananas or oranges.
Light Tuna Salad
Tuna is a source of lean protein as well as essential fatty acids, which are necessary for brain function. Drain 1 can of water-packed tuna and transfer it to a plastic food storage container. Mix in 1 tbsp. of fat-free mayonnaise, 1/4 tsp. of paprika and 1 chopped celery stalk. Pair with whole-grain pita chips and raw vegetables such as broccoli florets, baby carrots or cucumber slices.
Peanut Butter Bagel
Peanut butter is an attractive option for children's lunches because it is loaded with protein and does not need to be refrigerated. Pairing this ingredient with a whole-wheat bagel also provides dietary fiber and complex carbohydrates. Cut a whole-wheat bagel in half and spread 1 tbsp. of peanut butter on each cut side. Top on half with fresh apple slices, raisins, banana slices, fresh raspberries or strawberry slices. Put the halves together to form a sandwich and place in a sealable sandwich bag. Pack with fresh fruits or vegetables for a nutritious, fast lunch.
Hummus
Hummus is a protein-rich dip made from chickpeas, olive oil, garlic and sesame seed paste. This dip is an abundant source of dietary fiber, which aids digestion and helps prevent blood sugar spikes and crashes. Place 1 can of chickpeas, 2 peeled cloves of garlic, 1 tbsp. of olive oil, 2 tbsp. of sesame seed paste and 1 tsp. of ground cumin in a blender or food processor and blend until smooth. Place in a food storage container and pack with whole-wheat pita slices and cut vegetables.
References
- "Brown Bag Success"; Sandra K. Nissenberg et al.; 1997
- "Very Vegetarian"; Jannequin Bennett; 2001
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