If you’re like most parents, it is not always easy to know how to prepare a school lunch that will be healthy, tasty, inexpensive, easy to prepare, and will not be wasted.
I recommend that children eat fruits, vegetables and lean protein such as chicken, turkey or beans in their school lunch.
Choose foods natural and / or organic whenever possible, especially when picking fresh fruits and vegetables. There are so many natural snacks convenient nowadays, from pre-packaged baby carrots and dip crackers with natural cheese, which is easy to pack a healthy lunch that does not take a lot of time to prepare.
Use whole wheat bread, it is more nutritional and lower processed. Remove soft drinks and fruit juices. The drink has no nutritional value. And the juice, also juice 100% natural, they can be high in sugar and calories. Water and milk are the best choices. But if your kids really want the juice, try alternating between water and fruit juices, or giving them a choice of juice or dessert.
Keep it simple. Most young kids prefer plain foods. Do not add spicy or peppery: could be dangerous for their health! And be caution with salt as well.
Let your kids taste the real flavor of ingredients. A moderate seasoning or dressing should be use just to enrich the ingredient’s natural flavor and not to cover it.
Packaging of small amounts of a variety of foods in separate containers. This is not only more visually appealing to kids, it keeps food has always been soaked and can be a great way to get kids to try new foods.
- Eliminating canned vegetables, using only fresh or frozen vegetables and fruits
- Steamed fresh/frozen vegetables, rather than boiling vegetables, preserving more nutrients
- Transitioning toward brown and multigrain breads, pastas, and rice
HEALTH AND EASY-TO-MADE RECIPE: SMOKED TUNA SANDWICH
– Two slices of bread
– 50 g of thin-sliced Smoked Tuna
– ½ lemon juice
– 1 red mature tomato
– Labneh cheese
– Extra virgin olive oil
– Oregano, salt
Spread the tuna on a plate and dress with lemon juice. Let rest in refrigerator for ten minutes.
Wash the tomatoes, cut into fairly thin slices and dress with salt and a drizzle of olive oil.
Mix with a fork the labneh cheese with some oregano and then spread it on the bread.
Add tuna and tomato slices.
Close the sandwich and enjoy it. If you prefer, you can also heat it up quickly on the hotplate.
Organic Gourmet Chef