Healthy Lunch Challenge

When I was asked to create an example of a healthy gluten-free lunch for the ladies of Easy Lunch Boxes and Crunch a Color, I jumped at the chance. It was easy for me because this is what I (try to) do 5 days a week.

I have been using Kelly Lester's Easy Lunch Boxes (ELB) since 2010 (see my review here). I still have the original containers and only now have to replace one of the lunch bags; it’s gotten a lot of use! I find them very convenient and easy to use. The bag fits either two ELB plastic containers or an ELB container, a metal container (if needed) and a thermos for hot food. When we get home from school, my kids help by putting the containers and/or thermos in the dishwasher. I even have a special place on the top rack where they fit perfectly.

I think the Crunch a Color game is great. If you have picky eaters who don’t like to try new things, this might be the solution. The game is meant to make healthy eating fun. We have all had our challenges getting our kids to eat a well balanced meal. I love that Jennifer Lee and I share many things in common including children of similar age and dealing with some times opinionated eaters (that's a nicer way to say it, isn't it?). We even got together to put on a "Healthy Cooking Tips for Busy Moms" cooking class to benefit Jamie Oliver's Food Revolution.

So, what was for lunch? Just a few of my favorite things. Believe it or not, my kids love Caesar salad. They will order it almost every time we are out (hold the croutons, though) so this is one of my go-to lunch meals. I make my Easy Caesar Dressing and keep it in the fridge for a few weeks (get the dairy-free version here). This way, it’s easy to grab whenever I need it. I will add other veggies like shredded carrots, cooked broccoli or cucumbers, depending upon what’s in the fridge. The croutons are simply Udi's gluten-free whole grain bread which are cut into cubes, oiled and seasoned and toasted until golden brown.

I have a new favorite chicken recipe which uses Just Cook Food’s (a local San Francisco company) Herbed Coffee rub. For every pound of boneless skinless chicken thighs, I add 1 teaspoon each of the coffee rub and olive oil. I stir it around and let it marinate for about 20 minutes. Then it’s onto the grill for about 10-15 minutes. You can also bake it on a tray in a 400F oven for about 15 minutes. Since this dish works well, I usually make 2-3 pounds and then use it for 1-2 other meals besides lunches. You would not believe how much my 9 year old son eats!

Lastly, the "dessert" is one of my homemade gluten and dairy-free blueberry muffins. Making muffins and quick breads dairy-free is actually quite easy; substitute vegetable oil for the butter and any alternative milk (like soy, almond, or coconut) for the milk. No problem! If you don't have dairy restrictions, simply use the regular version.

I used the Crunch a Color cards to see how I did for this lunch. Based on the numbers, I think I did pretty well! I hope this post inspires you to change it up for your lunch. Thank you, ladies, for including me in your challenge!

Gluten free and dairy free Caesar salad dressing recipe

Think outside the sandwich with Caesar salad!

Running out of gluten-free and dairy-free lunch ideas for your kids’ lunchboxes? This can be a particular challenge when most traditional options revolve around bread and cheese. Of course you can always use gluten-free bread to make the traditional turkey or peanut butter and jelly, but why not think outside the standard lunch box fare and prepare a fresh salad? Children are often big fans of Caesar salad for the creamy dressing, pleasantly non-bitter romaine lettuce and the crunchy croutons. I love to use Easy Lunchboxes since it’s easy to keep everything separated; the croutons would be a bit mushy if I put them on in the morning!

I usually make this dressing with Parmesan cheese but have had a few people request a dairy-free version. I adapted this recipe, which is a fan favorite, by eliminating the cheese and adding the Dijon mustard. In my opinion, it’s almost identical. My family gave it the double thumbs up! If you want really traditional, you can top it with anchovies (a bit too fishy/salty for our tastes, though).

The recipes below give you an option of that beloved crunch and the creaminess you get from a restaurant Caesar salad without the use of wheat or dairy. I make the dressing with regular mayonnaise, which is made from egg and naturally dairy free, and the croutons I prepare from gluten-free sliced bread or baguette. With a few key ingredients on hand you’ll be surprised how easy it is to prepare!

Dairy-Free Caesar Salad Dressing (or dip)
1-2 garlic cloves, cut into 4-6 pieces
1/2 cup regular mayonnaise
3 tablespoons olive oil
1 1/2 teaspoons kosher salt or 1 teaspoon table salt
2-3 tablespoons fresh lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon Dijon mustard

Place all ingredients in a small food processor and blend for 1-2 minutes. Keep refrigerated until ready to use. Toss with crisp, romaine lettuce pieces, cucumber slices and shredded carrots. Optionally add 2-3 ounces of grilled chicken per person.

Gluten-Free Croutons
½ loaf gluten-free baguette bread, cubed, or about 6 slices gluten-free bread cut into cubes
2-3 tablespoons olive oil
1/2 teaspoon kosher or sea salt
1/4 teaspoon each ground black pepper, oregano, and thyme

Toss bread with olive oil and seasonings. Place on a baking sheet. Bake in a 400F oven until brown and crisp. Store covered at room temperature.

Healthy school lunch ideas for kids

Ham "sushi" roll-ups with a little bit of everything
(Here's my review of the eco friendly lunch containers I love to pack lunches in.)

The other day, when I was making lunch for my 2 children, aged 6 and 4, I started thinking about healthy lunches since people often ask me for ideas. That day, I made turkey sandwiches on whole wheat bread, and packed cheese, blueberries, and a combination of cucumbers, carrots and string beans (that’s what was in the fridge). It made me realize something: a healthy lunch is an extension of a healthy diet.

An easy way to think about a healthy meal is a combination of carbohydrates, protein, vegetables and fruit. Keep the sugar to a minimum, especially refined, to make sure your little ones feel good. Once in a while, I’ll add a granola or cereal bar, maybe a sugared yogurt or muffins (cookies and sweets are discouraged at the pre-school and school where both of them attend). The point is, I don’t give them three sugary things in one lunch. Instead, I keep other choices stocked in the fridge and pantry.

I almost always give them whole wheat bread. The best advice I can give you is to read the label. Look for bread that has at least 3 grams or more of fiber in it. Bread should not have a lot of sugar or any high fructose corn syrup. A good rule of thumb is that you should recognize the ingredients. There are lots of options out there which aren’t all dry and crumbly. You can also use whole wheat or spelt (another form of wheat) wraps for sandwiches. When I make ham roll-ups made from wheat lavash with avocado or lettuce, my son calls it ham sushi. It's a new favorite. For kids who want something different, try brown rice sushi or some type of hot meal served over brown rice.

For protein, it involves planning at the grocery store. If your children go to school everyday, you can buy turkey on Sunday and serve it Monday and Wednesday. Make chicken for dinner Monday night and serve that on Tuesday. Thursday can be avocado and cheese and maybe hard boiled eggs or egg salad on Friday. There’s always ham and roast beef to make sandwiches as well. Try to buy natural sandwich meat that does not contain nitrates or added solutions. Here's an interesting discussion if you want more information.

For other sources of protein, use natural peanut, almond or cashew butters or those that are low sugar with no hydrogenated oils. If you are avoiding nuts, try sunflower butter. Jelly or jam should be low sugar and should not contain unnatural sweeteners (i.e. sugar-free). There’s nothing wrong with peanut butter and jelly but it’s better if it’s not laden with sugar.

You can also serve dips like hummus or bean dip which can be made into sandwiches or served with vegetables. My daughter likes tofu; some times I send that in her lunch.

If you are looking for ideas for something other than sandwiches, look to your leftovers. Chicken and rice, macaroni and cheese, soup, and chili are all good options. Just make sure you can keep the hot food hot. Keep in mind that foods which are in some type of sauce or liquid will stay hotter longer.

Balanced Lunches
Are trying to get a little of everything in a lunch? Start with making a lunch that has these four components: Protein, Carbohydrate, Fruit and a Veggie. Here are examples of each.

• Protein: turkey, chicken, ham, black beans, garbanzo beans, tofu
  
• Carbohydrate (always use whole grain): bread, tortillas, crackers, bagel, pretzels
  
• Fruit (use seasonal): apples, bananas, dried fruit, berries, melon
  
• Veggie (raw or cooked): carrot, celery, peas, string beans, cucumber slices, avocado or guacamole, lettuce, broccoli, pepper slices
  

Non-Sandwiches
If your children don't like sandwiches or you want some ideas for your own lunches, try these ideas.

• Cooked sushi (California roll or shrimp)
• Burrito (wheat tortilla, black beans and jack cheese)
• Tortilla rolled up w/various fillings like hummus and veggies, cheese, turkey, depending on what's on hand. Roll it up very tightly, then slice into kid-sized pieces
• Non-sandwiches like turkey rolled and cut into finger food size with a side of whole wheat pita bread wedges
  
• Egg salad served with whole wheat crackers
• Hummus sandwich with arugula or lettuce
• Avocado and cheese sandwich (add tomato and/or lettuce as well)
• Crustless quiche/frittata

Snacks for Lunches or After School
For kids that go all day (camp or school), you often have to pack a lunch. Here are some ideas for those snacks or even for after school.

• Low-sugar muffins
  
• Plain yogurt with added fruit or granola
• Unsweetened applesauce (consider buying a big jar and placing into small reusable containers; much more economical and better for the environment)
• Orange slices
• Assorted berries (blueberries, raspberries and strawberries) in a reusable container
• Veggies like bell pepper, cherry tomatoes, cucumber, broccoli and carrot with small container of ranch dressing, hummus or mayo for dipping
• String cheese or slices of cheese (less expensive and less waste)
• Bean dip & corn chips
• Edamame beans
• 1/2 sandwich

If you want your children to be healthy eaters, involve them in the process. Ask them which colors they want to eat today. Giving them choices enables them to be part of the decision. Be careful to label foods as good or bad. It becomes more of a balance between “some time” foods and “most of the time” foods. Before you wonder about what to pack for lunch, make sure your cupboard and fridge are stocked with plenty of healthy choices.

Check this blog as well as my website for more healthy, easy recipes.