Mothers of School-Age Children

Healthy Eating

Lunch

These lunch ideas can be adapted to suit kids of any age. Also a great resource to check out is the Dietitians of Canada website. The website is full of useful information including a section called “Let’s Make a Meal”.

Tortillas make a great alternative to bread. You can get small and large ones; they roll up nicely and can be filled with just about anything. You can also slice them into pinwheels if you want to be really creative!
Cold macaroni and cheese placed in a plastic lunch container is popular with kids.
Containers of finger food veggies such as grape or cherry tomatoes, baby carrots, celery sticks; you can make a dip with plain yogurt and low fat sour cream; add some whole wheat crackers in their lunch and you have a great meal.
For something completely different you could help the kids make their own sushi (with vegetables) the night before...it’s a lot easier than you think and most of the kids I’ve tried it on love it! Check out the recipe that follows; don’t be scared off by the ingredients, most of them you can find easily in the grocery store or at an Asian market. If the budget allows you can even buy prepared sushi in the deli department of many grocery stores.
Always pack a drink, preferably water or a fruit juice, perhaps even 2; your active child needs to be well hydrated
Pack a 6" round pita pocket stuffed with humus, lettuce, grated cheese
An individually packed stirred yogurt that has been frozen (it will defrost by lunch)
Fruit (make sure it’s fruit your child will eat–bananas tend to go mushy and brown in a backpack)
Container of trail mix or a granola bar
Banana nut muffin (or another favourite)

Vegetarian Sushi
This recipe makes 4 rolls which is enough to feed the whole family. It will actually keep in the refrigerator for a couple of days.

4 sheets of Nori (dry seaweed)
2 cups Japanese rice
3 tablespoons rice vinegar
2 tablespoons mirin
1 tablespoon sugar
1 teaspoon salt

For the filling:
Although not completely authentic you can use whatever vegetables you like; the following are usually popular in my house.

1 carrot
1 cucumber
1 avocado
3 tablespoons soy sauce
1 teaspoon wasabi

Equipment:

Bamboo rolling mat
large sharp knife
bowl of water for moistening fingers

To make the rice:

Place the rice in a strainer and rinse under running water until the water runs clear.
Drain it well and then place in a heavy pot with about 2 ¼ cups of water. Cover pot, bring to a boil and simmer on low for 25 minutes.
While the rice is cooking, mix the vinegar, mirin, sugar and salt together in a small bowl until the sugar and salt have dissolved.
As soon as the rice is cooked empty it into a large bowl and pour some of the vinegar mix over the rice; toss it with a large spoon and then spread the rice out so it cools quickly.
Continue to add the vinegar mixture and stirring the rice until it is at room temperature. Set aside while making the filling ingredients.

Filling:

Peel the vegetables and slice into very thin slices the full length of the vegetable.
Place the cucumber and carrot in a strainer and sprinkle 1 teaspoon of salt over top. Let drain for 1 hour then rinse and pat dry.

To make the rolls:

Gather your equipment. Place a sheet of nori on the bamboo mat, long side towards you. Place ¼ of the rice across the long end of the nori and using moistened hands pat the rice out until it covers ¾ of the nori. Make sure the rice is all at an even level and that it goes all the way to the three edges.
Make a channel in the rice (if desired, spread some wasabi paste along it; keep in mind wasabi is quite hot). On top of this place your vegetable strips. Using the bamboo mat roll up the nori, enclosing the vegetables with rice. You want to end up with a tight firm roll...it may take a bit of practice but it’s fun along the way. Before you finish rolling, moisten the end of the nori with a little water, the nori will seal itself. Cut the rolls into 8 even pieces with a wet, sharp knife. You can serve soy sauce and wasabi for dipping.

Place the pieces in tightly sealing containers and you have lunch for the whole family for a couple of days!