Fixing healthy lunches kids will eat is possible

It’s hard to walk the fine line between packing a lunch that is nutritious and packing one children will actually eat.

Here’s some help for that daily school-year grind from Spokesman-Review readers, the Parents’ Council and recipes from magazines and a few kids’ cookbooks.

Homemade Lunchables

Debbie Gray, a Parents’ Council member and mother of two kids, says her kids love Lunchables, but they’re too expensive and of questionable quality, so they make their own.

“We have a divided plastic container and put in cut-up deli meat, cheese and crackers. Then we can throw in a banana or apple or raisins or yogurt and a juice or milk. Nothing fancy, but they like them almost as much as a Lunchable.”

Reader Deborah Dann of Moses Lake does much the same thing for her son who is a teenager, but still likes homemade lunches. “Sometimes as a replacement for sandwiches I will fill a divided plastic container with slices of turkey pepperoni, slices of reduced-fat cheddar cheese and mozzarella cheese and a couple of different kinds of reduced fat multigrain crackers. Much cheaper and much lower in fat than the prepackaged lunches.”

If you’re especially clever, try cutting the cheese and meat slices with different cookie cutter shapes to make it fun. The cheese scraps can be used in other dishes.

Fruit Dip

Dann also shared her recipe for a dip that kids love to dunk apple slices into.

She suggests: Mix one cup of reduced-fat peanut butter with one softened package of reduced-fat cream cheese, add 1/4 cup packed brown sugar, then stir in 1/4 cup of low-fat milk.

“Tastes like caramel dip,” she says.

Or try this recipe from the Family Nutrition Program at Kansas State University Research and Extension: Combine 2 cups fat-free sour cream, 1 cup fruit-flavored yogurt and 4 tablespoons (about 1/2 of a 3.5-ounce package) vanilla instant pudding in a medium bowl. Mix well and chill.

Plain or flavored yogurts, caramel dip and individual-sized peanut butter servings make great dips for fruit as well.

Peanut Butter and Jelly Pancake Sandwiches

Kids tired of plain old PB and J? Try this idea from one of the newsroom parents: Pancake sandwiches.

Simply use leftover pancakes from the weekend and spread them with peanut butter (almond or soy nut butters work fine, too) and jelly. Leftover pancakes freeze really well in zip-top freezer bags. You may want to use small squares of waxed paper to make them easier to separate.

Pizza Pita

Moms and kids agree that nothing makes little mouths happier than pizza in their lunch box. Here’s an idea from Family Fun magazine for loading all of their favorite toppings on a pita for easy noshing.

Pizza in a Pita

From Family Fun magazine. “Serve it plain for finicky types or loaded with extras such as pepperoni, olives or peppers, for daredevils,” magazine editors say.

1 whole-wheat pita bread

1/4 cup grated mozzarella cheese

2 tablespoons pizza or tomato sauce

Preheat the oven or toaster oven to 350 degrees. Split the pita bread halfway around the edge and spoon in the cheese, tomato sauce and any toppings. Wrap the pita in aluminum foil and bake for 7 to 10 minutes or until the cheese melts. Let cool and wrap in plastic wrap or wax paper.

Yield: 1 serving

Approximate nutrition per serving: 266 calories, 7 grams fat (3.4 grams saturated, 23 percent fat calories), 15 grams protein, 38.6 grams carbohydrate, 15 milligrams cholesterol, 5 grams dietary fiber, 560 milligrams sodium.

Ranch Dip

There’s nothing wrong with packing a little cup of low-fat ranch dip into a lunch box to inspire some children to dig into their vegetables. Maybe Nickelodeon and Jimmy Neutron can help parents sneak a few more veggies into the mix. Here’s a recipe adapted from the “Stir, Squirt and Sizzle,” Nick cookbook (Chronicle Kids, 2004, $12.95). It’s perfect for dipping carrots, celery, green beans, bell peppers and whatever else you pack.

Retroville Ranch Dip

Use low-fat sour cream for a healthier dip.

2 cups sour cream

1 packet dry ranch dressing mix

3/4 cup diced tomato

1/4 cup chopped onion

1/4 cup chopped olives

1 cup grated cheddar cheese

Mix together the sour cream and the packet of ranch dressing mix in a medium bowl.

If sliced and diced extras like tomatoes, onions, olives and cheese sound tasty, blast ‘em in.

Chill the dip in the refrigerator for 20 to 30 minutes, and while you’re waiting, prepare a plate of veggies.

Once everyone’s ready, 3, 2, 1 … dip away.

Yield: 6 to 8 servings

Approximate nutrition per serving: Unable to calculate.

Lunch Kebabs

We’re not suggesting you include anything in a lunchbox that can be used as a weapon against the lunchroom bullies. Use a cocktail straw to thread some meat, cheese and fruit onto a lunch kebab. Mix and match with your child’s favorite meat, cheeses and fruit.

Here’s a recipe from Eating Well magazine to get you started:

Quick Kebabs

1/2 ounce cubed roasted deli turkey

1/2 ounce cubed Cheddar cheese

1/4 cup grapes

6 dried apricots

Thread turkey, cheese, grapes and apricots onto a skewer.

Note: If a cocktail straw is too flimsy to poke through the meat and cheeses, try piercing with a wooden skewer first and then threading the goodies onto the straw.

Yield: 1 serving

Approximate nutrition per serving: 218 calories, 5 grams fat (3 grams saturated, 21 percent fat calories), 7 grams protein, 37 grams carbohydrate, 20 milligrams cholesterol, 5 grams dietary fiber, 247 milligrams sodium.

Snack mix

There are a lot of prepackaged snack mixes available at the grocery stores that can replace the usual cookies or chips options. Or, try this homemade mix from “Cook with your Kids” cookbook, published by Favorite Name Brand Recipes. If the cinnamon and sugar mixture seems, would make this too sweet for your taste, mix up an assortment of your child’s favorite cereal, dried fruit and shaped graham crackers instead.

Bear Bite Snack Mix

2 teaspoons sugar

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 1/2 cups corn or oat cereal squares

1 cup raisins

1 cup teddy bear shaped cookies

1/2 cup dried fruit bits or chopped mixed dried fruit

Preheat oven to 350 degrees. Combine sugar, cinnamon and nutmeg in small bowl; mix well.

Place cereal, raisins, bear cookies and dried fruit on jelly-roll pan. Generously spray with cooking spray. Sprinkle with half sugar mixture. Stir well. Spray again with cooking spray; sprinkle with remaining sugar mixture.

Bake 5 minutes; stir. Bake 5 minutes more; stir. Cool completely in pan on wire rack. Store in airtight container.

Yield: 4 cups snack mix

Approximate nutrition per serving: Unable to calculate.

“Cut and Seal” or Cookie-Cutter Sandwiches

Reader Becky Jones says she has one no-fail trick for her son’s lunch box. “When I use this idea, he will eat any flavor of sandwich I pack for him, no complaints! You need to purchase the large size of ‘cut and seal’ cutters made by Pampered Chef. You simply make the sandwich (peanut butter and jelly works best) and use the ‘cut and seal’ to cut it. You may have noticed these in the frozen section at the grocery store. It’s a frozen version of this, and very expensive, too.

“The ‘cut and seal’ creates a round shaped sandwich with the crust cut off and the edges sealed. You can make up a bunch ahead of time and put them in the freezer to save time. They are perfectly thawed by lunchtime and also help to keep the contents of the lunch pail chilled until lunchtime.”

Other parents said using a cookie cutter to make shaped sandwiches has much the same effect of sealing the edges. Another suggested simply cutting your child’s sandwich into large or small triangles, so those who don’t eat crusts will have better access to the soft interior and eat more of their sandwich.

Ants on a Log

Mikayla Daniels, a member of The Spokesman-Review’s reader panel and mom of four young boys, said the classic ants on a log works, but sometimes she uses dried cranberries for “red ants.” Instead of filling celery sticks with the traditional peanut butter, try cream cheese or flavored cream cheese instead.

Banana Chocolate-Chip Mini Muffins Try serving this tasty muffin for breakfast, or tuck one into a lunch for a not-so-bad-for-you treat.

1 1/2 cups all-purpose flour

2/3 cup sugar

1 1/2 teaspoons baking powder

1/4 teaspoon salt

1 cup mashed very ripe bananas (about 2 large or 3 medium)

1 large egg

1/4 cup (1/2 stick) butter, melted

1/4 cup fat free or light sour cream

2 teaspoons vanilla extract

1/4 cup low-fat milk

1/2 cup mini semisweet chocolate chips

Heat the oven to 350 degrees.

Line a mini muffin pan (ours made muffins 1 3/4 inches in diameter) with bake cups or lightly coat the muffin cups with cooking spray.

In a medium-size bowl, combine the flour, sugar, baking powder, and salt and stir with a fork to blend. In a mixing bowl, combine the mashed bananas, egg, melted butter, sour cream, vanilla extract, and milk. Beat on medium speed until well blended. Reduce the speed to low and blend in the dry ingredients (do not overmix). Stir in the mini chocolate chips.

Fill each muffin cup with 1 level tablespoon of batter. Bake the muffins for about 20 minutes or until the tops are golden and a toothpick comes out with some melted chocolate but no crumbs.

Transfer the muffins to a rack to cool. Repeat with the remaining batter.

Yield: 36 mini muffins

Approximate nutrition per serving: 67 calories, 2 grams fat (1 gram saturated, 29 percent fat calories), 1 gram protein, 11 grams carbohydrate, 9 milligrams cholesterol, less than 1 gram dietary fiber, 27 milligrams sodium.

Pita Triangles and Hummus

Reader Steve Baldwin suggested packing hummus for a lunch that is delicious, nutritious and might help expand a child’s awareness of other cultures. “It can be made with mashed up garbanzo beans, tahini, some olive oil and garlic plus some salt. Variations could add spinach, feta, black olives, rosemary, peppers, etc. With some flat bread that can be torn into chunks and then swiped in the hummus … one has a fun finger food,” he said.

It’s a bit of an acquired taste so don’t pack it into a lunch before introducing it at home. Here’s a quick recipe for homemade hummus from Cook’s Illustrated “Best Light Recipe.”

Hummus

1 (15-ounce) can chickpeas, drained and rinsed

6 tablespoons water

3 tablespoons juice from 1 large lemon

2 tablespoons tahini (see note)

1 tablespoon extra-virgin olive oil

3/4 teaspoon salt

1/2 small garlic clove, minced or pressed through a garlic press

Pinch cayenne pepper, if desired

Process the chickpeas, water, lemon juice, tahini, 2 teaspoons of the oil, salt, garlic and cayenne, if using, together in a food processor until very smooth, 1 to 1 1/2 minutes, stopping to scrape down the sides of the bowl with a rubber spatula as needed.

Transfer the hummus to a serving bowl; cover with plastic wrap and refrigerate until the flavors meld, about 30 minutes. (The hummus, covered, can be refrigerated for up to 2 days. Bring to room temperature and season with additional lemon juice, salt and cayenne as needed before serving.) To serve, make a well in the center of the hummus and drizzle the remaining teaspoon of olive oil in the well.

Note: Tahini can be purchased at Middle Eastern markets or the international foods aisle of many supermarkets.

Yield: 1 3/4 cups

Approximate nutrition per 1/4 cup serving: 100 calories, 5 grams fat (.5 grams saturated, 45 percent fat calories), 4 grams protein, 12 grams carbohydrate, no cholesterol, 3 grams dietary fiber, 360 milligrams sodium.

Hidden Frosting Cupcakes

Lunches from home need not be filled with boring good-for-you fare. Reader Mary Cady of Greenacres says a cake mix can make cupcakes for a small treat in 24 lunches. To make them more fun she splits the batter in half and colors each half with a different food coloring. When the cupcakes are baked and cooled, she cuts the top off each cupcake. Then using soft homemade frosting (or a store-bought favorite) she puts a layer of frosting on each cake and swaps the colored tops to make dual colored cupcakes.

The cupcakes can be stored in a plastic zip-top bag and frozen. Put them into smaller baggie to put them in your child’s lunch. Since the frosting is hidden inside, it won’t come off on the plastic.

Cheese straws

Include these tasty breadsticks in a lunch and they can be fun to dip in pizza sauce.

Cheese Straws

This recipe was adapted from “The Art of Low-Calorie Cooking” by Sally Schneider.

1/4 cup plus 1 tablespoon Romano cheese, finely grated

1 tablespoon imported paprika

1/2 teaspoon freshly ground black pepper, or to taste

1/4 pound prepared puff pastry dough, defrosted according to package directions

All-purpose flour, for dusting

1 egg white lightly beaten with 2 teaspoons of water

Preheat the oven to 400 degrees. Line two large baking sheets with parchment or waxed paper, cut so that 1 inch of metal is exposed at each end of the pan. In a bowl, combine cheese, paprika, and pepper, and set aside.

Place puff pastry on a lightly floured work surface and dust with flour. Roll the dough into a 12-by-10-inch rectangle, about 1/16 of an inch thick. Brush the dough with a little bit of egg wash. Sprinkle half of the cheese mixture evenly over the surface, spreading it with your fingers. Lightly flatten the dough with a floured rolling pin. Fold the rectangle in half crosswise to enclose the cheese, forming a 7 1/2-by-10-inch rectangle. Brush the top with more egg wash; sprinkle half of the remaining cheese mixture over the surface, spreading evenly; roll lightly again. Turn the dough over and repeat the procedure on the other side.

With a long sharp knife, slice the folded dough crosswise into 20 1/2-inch-wide strips. Picking up one folded strip at a time, unfold it and place it across the prepared baking sheet, stretching gently so that the ends of the strip reach the exposed metal edges of the baking sheet. (Gently twisting the dough gives a rope effect.) To prevent the straws from curling while baking, press the ends firmly onto the baking sheet so that the dough sticks. Repeat with the remaining strips, spacing them 1/2 inch apart on each pan. (Unbaked strips can be left on their baking sheets, covered securely with plastic wrap, and frozen for up to two weeks.) Bake 10 minutes or until golden brown.

Yield: 20 cheese straws

Approximate nutrition per serving: Unable to calculate.

Oatmeal Bars

Here’s a tasty homemade treat from the editors of Eating Well magazine. These bars transport well and are a good source of potassium and beta carotene.

Apricot-Oatmeal Bars

1 cup quick-cooking rolled oats

1 cup all-purpose white flour

2/3 cup packed light brown sugar

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 cup canola oil

3 tablespoons apple or cranberry juice

1 (10-ounce) jar apricot preserves, preferably “all fruit” (about 1 scant cup)

Preheat oven to 325 degrees. Lightly oil an 8-by-12-inch baking dish or coat it with nonstick cooking spray; set aside.

In a large bowl, work together oats, flour, brown sugar, salt and baking soda with your fingertips until no lumps of brown sugar remain. Drizzle oil and fruit juice over the oats and mix in with your fingertips until evenly moistened and crumbly.

Set aside 1/2 cup for the topping; press remainder evenly in the bottom of the prepared baking dish. Spread apricot preserves over the top. Sprinkle with the reserved oat topping.

Bake for 30 to 40 minutes or until golden. Let cool in the baking dish on a rack. Cut into 15 bars. Store at room temperature in an airtight container.

Yield: 15 bars

Approximate nutrition per bar: 164 calories, 4 grams fat (no saturated fat, 22 percent fat calories), 2 grams protein, 31 grams carbohydrate, no cholesterol, 1 gram dietary fiber, 48 milligrams sodium.

Dogs in a Blanket

Just when you thought these had gone out of style … To make them healthier for your family search for the reduced-fat, fat-free or all-natural hot dogs that are now on the market.

Here’s a recipe adapted from the Nickelodeon “Stir, Squirt and Sizzle” cookbook:

Dogs in a Blanket

1 package hot dogs

1 package refrigerated croissant dough

Garnishes such as mustard or ketchup

Preheat the oven to 375 degrees. Separate the pieces of croissant dough along the perforated lines

Wrap each piece of dough around a hot dog and place it on a baking sheet. Bake for 15 minutes or until the dough turns golden brown.

Garnish with mustard or ketchup.

Yield: 4-6 servings

Approximate nutrition per serving: Unable to calculate.

Chicken or Turkey Salad Pita

If tuna fish is off-limits for your child’s lunchbox because it has been deemed too stinky, try including chicken or turkey salad instead. The best part is that you can sneak a few veggies and fruits into the mix. Try using nonfat or low-fat yogurt instead of mayonnaise.

Cold Pasta Salad

Try using fun shapes of pasta (wheels, farfalle, rotini, fusilli, campanelle, shells) and stirring in favorite vegetables, chunks of lean meat and cheese. Try using colored pasta. Dress the salad with low-fat dressing, yogurt or sour cream instead of mayonnaise.

Here’s a recipe from a new cookbook for kids by Katie Wilson. The book is designed to get kids ages 9 to 14 cooking. So, kids can help cook this quick meal and leftovers are great chilled for lunches.

Chicken and Veggies over Pasta

From “You’re the Cook: A Guide to Mixing it up in the Kitchen,” by Katie Wilson (Cooking with Katie, Inc, $13.95, 52 pages)

2 boneless chicken breasts, cut into bite size pieces

Juice of 1 lemon

2 cups dried pasta

2 tablespoons plus 1 teaspoon olive oil, divided

1/2 tablespoon butter

1/4 cup onion, chopped small (scallions, shallots or Spanish onion)

1 large tomato, chopped

2 cups mixed fresh vegetables (e.g. broccoli, cauliflower, green beans, red pepper, squash)

Grated Parmesan cheese, optional

Place chicken pieces in a small bowl and cover with lemon juice. Mix to coat and then let sit for 20 minutes.

Fill a 4-quart saucepan with water and place over high heat. When water begins to boil, add 1 tablespoon of salt and the pasta. Stir the pasta with a wooden spoon while waiting for the water to reboil. When this occurs, turn the heat down slightly. Begin timing according to the directions on the pasta package. Stir the pasta frequently. Drain pasta, add 1 teaspoon of olive oil and coat pasta. Place in serving bowls.

While the pasta is cooking, place a large frying pan over medium-high heat. Season lemon marinated chicken pieces with salt and pepper. When pan is very warm, add the butter, allowing it to turn brown and then add the chicken. Sear chicken on all sides for about 3 minutes. Reduce heat to medium low and add the onions and tomato, cook for 1 minute.

Add 2 tablespoons olive oil and the rest of the vegetables to the large frying pan. Stir, season with salt and pepper and then cover with a lid. Cook for about 3 minutes stirring occasionally. Serve over pasta and sprinkle with cheese.

Yield: 4 servings

Approximate nutrition per serving: Unable to calculate due to recipe variables.

Yogurt and Fruit Parfait

Parents’ council member Mikayla Daniels, mom of four young boys, says she makes her own at home. She uses small round plastic containers and alternates layers of yogurt, frozen berries and vanilla granola.

“Better for the kids than pudding cups!” she says.