We asked Ann Marie Rideout from Well Fed food studio in North Vancouver for some school lunch tips. Here’s what she had to say:
It’s almost time to head back to school.
Mornings can be stressful as parents and kids slowly get back into the routine. You need to make lunches, get kids ready for school, take out the garbage, get the kids to finish their homework and bring it to school; the list can be long.
What I have come up with below are some easy lunch ideas to relieve the stress. I focused on lunches that are simple to pull together, wholesome and nutritious. I find most kids are looking for simple flavours and foods. What parents want is something that is easy to prepare and will keep them well fed.
Components of a well balanced lunch
The list below is a great tool to see if you are hitting all of the boxes
1. Protein: such as eggs, chicken, dairy, beans and tofu.
2. Fresh fruit and veggies.
3. Complex carbs: Aim for whole grains, such as whole wheat pita or pasta.
4. Snack: Something kids can easily take out at recess.
5 Drink: In my house we normally choose water. it’s best to get kids into the habit of drinking water versus high sugar content juices at lunch.
6.Treat: I normally only add this in once a week.
Lunch idea #1
This idea came from travelling in Turkey when I was much younger. Below is a traditional Turkish breakfast, it is also great for lunch: Hard boiled eggs, sliced veggies and cheese, pita and tzatziki, sliced apples.
Ingredients:
Hard boiled egg(s), peeled and cut into quarters (sprinkled with salt and pepper if you wish)
Feta cheese (or your child’s favourite cheese) three small cubes or slices
Sliced cucumbers four slices
Grape tomatoes four pieces
1 piece of whole wheat pita bread, cut into quarters
Tzatziki sauce for dipping
Sliced apples
Tip: Boil a half dozen eggs ahead of time and leave in your fridge. Add a happy face with a marker to the outside shell so you can remember which ones are raw and which ones are hard boiled.
I like leaving these in the fridge for the kids to snack on outside of lunch time as well. They are a great source of lean protein.
Lunch idea #2
Chicken caesar wrap
Carrot and celery sticks
Vanilla yogurt parfait
topped with blueberries, dried cranberries and dark chocolate chips
Ingredients:
Sliced chicken breast or thigh, two large slices
Parmesan cheese to sprinkle
Lettuce, 1 cup chopped
Caesar dressing, 1 tablespoon
Tip: Make this with leftover chicken from last night’s dinner.
