5-Minute Nutritious Lunches
Now that summer’s winding down, it’s time to prepare for the new school year. Of course, the new book bag, supplies, and school clothes are a must, but it’s never too early to start planning quick healthy lunches for the kiddies. Try some of these on for size …
- Ham & Cheese Pinwheels
Ingredients Whole grain bread, deli ham, cheese, low-fat mayo, apple
Directions Remove crust and roll bread flat. Spread light layer of mayo. Add ham & cheese and roll tightly. Serve with apple.
- Turkey, Lettuce & Tomato Wrap
Ingredients Whole-grain tortilla, lettuce, tomato, shredded cheese, hummus, fruit cup
Directions Spread hummus over tortilla. Arrange turkey, cheese, lettuce, and tomato on one side of wrap. Roll half way, fold in one end and finish rolling. Serve with fruit.
- Chicken Salad with Crackers
Ingredients Canned chicken, low-fat mayo, celery, onion, whole-grain crackers, watermelon
Directions Drain water from 2 cans and empty chicken into bowl. Add ¼ cup each: mayo, chopped celery and onion. Serves 4. Pack with crackers and watermelon.
- Lemony Tuna Pita Pocket
Ingredients Whole-grain pita bread, tuna packed in oil, lemon, black pepper, veggie toppings, variety of fruit, skewers
Directions Combine 3 cans slightly drained tuna, the juice of 1 lemon, and ¼ tsp pepper in a bowl and mix. Pack ¼ of the tuna mix with ½ pita and favorite toppings so your child can build the sandwich at school. For kabobs, skewer chunks of fruit.
- Fiesta Mixed Bag
Ingredients Soft corn tacos, avocados, lime, cilantro, onion, garlic, salt, tomato, pineapple, low-fat string cheese
Directions Follow recipe at the end of this article. Pack the chips & guacamole with pineapple and string cheese for a balanced meatless meal.
- Egg Salad Sandwich
Ingredients Hard boiled eggs, low-fat mayo, mustard, onion, whole-grain bread, salt & pepper, celery
Directions Peel and chop 6 eggs and place in bowl. Add 3 Tbsp mayo, 1 Tbsp mustard, ¼ cup minced onion, salt and pepper to taste. Serves 4. Pack with celery sticks.
- Mediterranean Mixed Bag
Ingredients Whole-grain pita, variety of favorite veggies, hummus, fat-free Greek yogurt, cherries
Directions Pack ½ pita, sliced veggies, and ¼ cup hummus. Serve with yogurt and cherries.
- Homemade Lunchable
Ingredients Egg, cucumber, reduced-fat natural cheese, whole-grain crackers
Directions Pack peeled egg, cucumber slices, bite-sized cheese slices and crackers. Your child can assemble at school. Serve with 4 oz 100% juice.
- Nut Butter & Banana Sandwich
Ingredients Peanut, almond, soy nut, or sunflower seed butter, whole-grain bread, banana
Directions Spread nut or seed butter over bread in a thin layer. Thinly slice half of a banana and layer in the middle of the bread. Serve with 8 oz fat-free milk.
- Roast Beef & Cheese
Ingredients Deli roast beef, mayo, mustard, natural cheese slices, whole-grain bun, baby carrots, reduced-fat dip
Directions Spread thin layer of mayo and mustard on bun, layer with roast beef and cheese. Pack with veggies, dip, and 4 oz 100% juice.
Homemade Baked Corn Chips with Guacamole Dip
- 8 taco size corn tortillas
- 2 ripe avocados
- ¼ cup diced sweet onion
- 1 Tbsp minced garlic
- 2 Tbsp chopped cilantro
- 1 Tbsp lime juice
- ½ cup diced tomatoes (optional)
- Salt, to taste
- Preheat oven to 375° F.
- Slice corn tortillas in sixths (like you would cut a pizza).
- Place pieces on cookie sheet(s), bake for 5 minutes, toss to flip chips, and return to over for approximately 5 minutes or until golden brown.
- Allow to cool before serving.
- Halve and pit avocadoes; scoop from the peel and place into food processor.
- Add onion, garlic, cilantro, and lime juice. Blend until smooth.
- Transfer to bowl, add salt (to taste), and fold in diced tomatoes.
- Serve with baked tortilla chips.
Nutrition facts per serving: 140 calories; 7.5g fat; 1.1 g saturated fat; 0mg cholesterol; 18g carbohydrate; 2.7g protein; 5g fiber; 163mg sodium.
Nutrient analysis includes ½ tsp added salt.
Allison Reed, RD