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New Tricks for Brown Bag Lunches featuring recipes from Brown Bag Success ~ Making
Healthy Lunches By Sandra K. Nissenberg, MS, RD
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Chocolate Chip Crunchy-Chewy Pasta with Artichokes
Quotes from Brown Bag Success "I love big tomatoes. I
eat them like apples. The other kids make fun of me, but I don't care, I eat them
anyway."
"My mom takes little
pieces of paper and writes riddles and jokes on them. My favorite joke in my lunch box one
day was, 'Who is the smelliest fairy? Stinkerbell!' We all laughed."
"My mom puts character
napkins in my lunch. My favorite ones are Tweety Bird, Sylvester, Taz, and Bugs
Bunny."
"I usually throw away half
of my sandwich--I don't tell my mom, she doesn't know, but it's just too much to
eat."
"My mom should ask me what
I want in my lunch. Then she should pack half of what I want with half of what she
wants."
"One day I took some
leftover fried chicken to lunch. Everhyone wanted my chicken. They would have traded
cupcakes! One kid offered me a dollar."
"I like it when my mom
puts a lot of different things in my lunch."
"Kids trade lunches just
to trade. It's fun. We trade because we don't like something in our lunch or we're not in
the mood for it."
"I like it when my mom
draws pictures on my lunch bag."
"I like it when my mom
writes notes on my napkin."
"I like breakfast for
lunch. I bring cereal and buy milk at school."
"My mom always keeps the
crust on the bread of my sandwich even though I never eat it."
"My mom had special note
pads made 'From Mom' just to write lunchtime messages."
"I like going shopping
with my mom to pick out what I want for lunch."
"I don't like fruit
surprises in my lunch. I also don't like the same thing two days in a row."
"We always sit together at
lunch so we can trade. We both think each other's lunch looks better than our own."
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The kids are going back to
school. Once again, you are back in the kitchen packing lunches, racking your brain for
something different that they will eat. Sound familiar? Experts say that children as well
as adults need a wide variety of foods to achieve balanced nutrition and maximum health
protection. But getting children to eat varied foods is easier said than done. With a little creativity, persistence and nutritional savvy, however, you can entice your child into trying new foods. How you do that depends on the child. If your child clings to his PB&J when offered something different, don't try to deprive him of it. See if he'll try peanut butter and jelly on whole wheat bread, or in a whole-grain wrap instead of the less-nutritious, refined white bread. If he accepts that, push the envelope a little more. Suggest he jazz up his sandwich with sliced bananas, or add a little crunch with slivers of cucumber or celery. If your child agrees to try something other than her daily favorite, offer her a whole-wheat pita pocket lined with lettuce leaves and filled with chicken or tuna salad made with low-fat dressing. If your child likes ethnic foods, suggest a pita filled with hummus and shredded vegetables like broccoli, zucchini, or sprouts. Some kids will try different foods if they are presented in an appealing way. Cut up a sandwich into triangles and trim off the crust. Or cut sandwiches into fun shapes with cutters used for making cookies and canapés. Desserts should also be varied. Many children will eat fruit if they can dip it in yogurt, so add a small container of low-fat, flavored yogurt to the lunchbox. Kids also enjoy whole-wheat or carrot muffins, banana bread, or granola bars. Make sure snacks are healthful, too. A bag of baked tortilla chips, along with a container of salsa, can hit the spot when kids need an energy boost. Make a trail mix with raisins or other dried fruit combined with a whole-grain cereal or air-popped popcorn. (AICR) Kids will often try a new dish if they like the main ingredients. The following recipes from Brown Bag Success, ©1997 Chronimed Publishing, have favorite ingredients in each recipe, along with nutrition-packed extras. This book shares many lunch-box ideas, along with comments and suggestions from professionals, parents, and kids on what works, what doesn't, and how you can make your lunch-making life easier. Editor's Note: We published this feature in 2002 and since our traffic has increased so much over the past 12 months, we wanted to share it once again with newcomers to Cinnamon Hearts. We've added ten new recipes from Brown Bag Success, which are marked "New" in the recipe list. Whether you are a parent of a child with diabetes, are trying to help your overweight child trim down, or just want to help your brown-baggers eat healthier lunches, this books is a wonderful resource. Even grownups will enjoy the creative taste appeal and fun in these healthy recipes! All recipes include a nutritional analysis AND dietary exchanges. Brown Bag Success is a real winner for packing lunches that everyone will love! APPLE-CINNAMON
SANDWICH 4 slices raisin or sandwich bread Lay out bread slices. Combine cream cheese, apple, walnuts, celery and cinnamon. Mix well. Spread filling on two slices of bread. Top with other slices. Makes 2 Servings. Per Serving: 292 Cal; 12 g Total Fat; 37 g Carb; 10 g Protein. Exchanges: 2 Bread; 1 Meat; 1-1/2 Fat.
CRUNCHY-CHEWY PEANUT 2 slices sandwich bread, white or (preferably) whole wheat **Use as an occasional treat. Lay out bread slices. Spread one slice of bread with peanut butter, then jelly. Sprinkle with granola and raisins. Top with other slice. Makes 1 Sandwich. Per Sandwich: 343 Cal; 15 g Total Fat; 45 g Carb; 12 g Protein. Exchanges: 2 Bread; 1-1/2 Meat; 1 Fruit; 3 Fat.
TURKEY ROLLS 2 flour tortillas Lay out tortillas. Spread with mayonnaise. Layer turkey slice, lettuce and cheese onto tortillas. Roll up and wrap. Makes 2 Servings. Per Serving: 218 Cal; 9 g Total Fat; 20 g Carb; 14 g Protein. Exchanges: 1 Bread; 2 Meat; 2 Fat.
GARDEN
SANDWICH 2 slices sandwich bread, any type Spread margarine on bread. Layer vegetables and cheese. Top with remaining slice of bread. Makes 1 Serving. Per Serving: 265 Cal; 11 g Total Fat; 32 g Carb; 9 g Protein. Exchanges: 2 Bread; 1 Meat; 1/2 Vegetable; 2 Fat.
MINI
DRUMSTICKS 12 mini drumsticks (you can use regular
drumsticks too, Put drumsticks in large bowl or baking pan. Set aside. Combine remaining ingredients; mix well. Pour marinade over chicken; set in refrigerator and marinate at least 30 minutes. Preheat oven to 350°F. Drain marinade from chicken, reserving marinade. Bake chicken for 20 to 30 minutes or until tender. Baste occasionally with marinade. Makes 6 Servings (2 mini drumsticks each). Per Serving: 170 Cal; 6 g Total Fat; 14 g Carb; 15 g Protein. Exchanges: 2 Meat; 1 Fruit; 1 Fat.
SWEET
COLESLAW 1-1/2 cups shredded cabbage In a large bowl, combine all ingredients. Mix well. Makes 8 Servings. Per Serving: 89 Cal; 2 g Total Fat; 16 g Carb; 2 g Protein. Exchanges: 1 Fruit; 1-1/2 Vegetable; 1/2 Fat.
FRUIT SALAD MEDLEY 1 (11-ounce) can mandarin oranges Drain oranges, reserving liquid. In large bowl, combine all ingredients, except marshmallows. Add liquid from oranges to mixture and toss. Cover and chill about an hour. Before serving, toss in marshmallows. Be sure to keep marshmallows separate when packing for lunch and let your child mix them in. Makes 6 Servings. Per Serving: 99 Cal; 00 g Total Fat; 25 g Carb; 1 g Protein. Exchanges: 2 Fruit.
ALPHABETTER
MUFFINS 1-3/4 cups flour *If peeling ahead of time, mix apple chunks with 1 Tbsp lemon juice to keep from turning brown. Preheat oven to 350°F. Spray muffin tins with cooking spray or line with paper liners. In large bowl, combine flour, baking powder, and baking soda. Add remaining ingredients and mix well. Pour batter 2/3 full into muffin cups. Bake about 20 to 25 minutes, until browned. Makes 12 Servings. Per Muffn: 214 Cal; 9 g Total Fat; 32 g Carb; 3 g Protein. Exchanges: 1 Bread; 1 Fruit; 2 Fat.
ONE BOWL BANANA BREAD
3/4 cup sugar Preheat oven to 325°F. Spray 2 loaf pans with cooking spray and set aside. Combine all ingredients in large bowl. Mix well. Pour batter into pans. Bake 50 to 60 minutes or until golden brown and top springs back when lightly touched with finger. Cool. Makes 2 Loaves (24 Slices). Per Slice: 140 Cal; 6 g Total Fat; 20 g Carb; 2 g Protein. Exchanges: 1 Bread; 1/2 Fruit; 1 Fat.
CRANBERRY BREAD 2 cups flour **Use as an occasional treat. Preheat oven to 350°F. Spray a loaf pan with cooking spray and set aside. In large bowl, combine flour, sugar, baking powder, soda, and salt. Add margarine, egg, and orange juice. Mix well. Fold in raisins and cranberries. Pour batter into pan and bake 60 to 70 minutes, or until browned. Makes 1 Loaf (12 Slices.). Per Slice: 238 Cal; 4 g Total Fat; 47 g Carb; 3 g protein. Exchanges: 2-1/2 Bread; 3/4 Fruit; 1 Fat.
BEARY
GOOD SNACK MIX 2 cups bear-shaped graham crackers Combine all ingredients in large bowl or resealable bag. Mix well, Store in airtight container. Makes 12 Servings. Per Serving: 161 Cal; 8 g Total Fat; 20 g Carb; 4 g Protein. Exchanges: 1/2 Bread; 1/2 Meat; 1 Fruit; 1-1/2 Fat.
VERY BERRY MUFFINS 2 cups flour Preheat oven to 375°F. Spray muffin tins with cooking spray or line with paper liners and set aside. In a small bowl, combine flour, baking powder and salt. Set aside. In large bowl, cream margarine and sugar. Add eggs, milk, and vanilla. Add dry mixture. Mix well. Fold blueberries into mixture. Pour batter 2/3 full into muffin cups. Bake 25 minutes or until light brown. Makes 12 Muffins. Per Muffin: 211 Cal; 7 g Total Fat; 33 g Carb; 4 g Protein. Exchanges: 1 Bread; 1 Fruit; 1 Fat.
PEANUT
BUTTER SHAKE 3 cups lowfat milk Blend all ingredients together. Refrigerate or keep cool until ready to drink. Makes 4 Servings. Per Serving: 235 Cal; 11 g Total Fat; 25 g Carb; 10 g Protein. Exchanges: 1 Meat; 1 Fruit; 1 Milk; 2 Fat.
APPLESAUCE
BROWNIES 4 ounces unsweetened baking chocolate In a small saucepan, melt chocolate over low heat. Let cool about 20 minutes. Preheat oven to 350°F. Spray a 9x13-inch pan with cooking spray and set aside. In large bowl, combine melted chocolate, applesauce, eggs, sugar, oil, and vanilla. Mix well. Gently mix flour into chocolate mixture until well blended. Pour batter into prepared pan. Bake 25 minutes or until top springs back when touched lightly with finger. Cool on wire rack and cut into bars. Makes 24 Servings. Per Serving: 144 Cal; 6 g Total Fat; 23 g Carb; 2 g Protein. Exchanges: 1-1/2 Fruit; 1 Fat.
PASTA
WITH ARTICHOKES & CHEESE 1 (6-ounce) jar marinated artichoke hearts *You can lower the fat grams even more by using fat-reduced or fat-free dressing. Drain artichoke hearts. Combine drained artichoke hearts, cooked pasta, and cheese in medium bowl. Toss well. Add dressing to pasta mixture and toss gently. If preparing the night before, separate servings into small, airtight containers, and refrigerate. Makes 6 Servings Per Serving: 158 Cal; 9 g Total Fat; 16 g Carb; 4 g Protein. Exchanges: 1 Bread; 1/2 Veg; 2 Fat.
CHOCOLATE CHIP ZUCCHINI
COOKIES 1/2 cup margarine, softened Preheat oven to 350°F. Spray cookie sheet with cooking spray and set aside. In large bowl, cream margarine and sugar until light and fluffy. Add egg, flour, baking soda, cinnamon and salt. Mix well. Add zucchini and chocolate chips. Drop cookie mixture by tablespoonfuls onto cookie sheets. Bake 15 to 20 minutes or until browned. Makes 48 Cookies. Per Cookie: 71 Cal; 3 g Fat; 10 g Carb; 1 g Protein. Exchanges: 1/2 Bread; 1/2 Fruit; 1/2 Fat.
SHAKE & TAKE SNACK MIX 1-1/2 cups small fish cracker, any flavor Combine crackers and pretzels in large bowl or bag. Mix together salad dressing mix and oil. Pour dressing over dry ingredients. Toss or shake well. Store in airtight container. Makes 8 Servings. Per Serving: 145 Cal; 6 g Total Fat; 20 g Carb; 3 g Protein. Exchanges: 1 Bread; 1 Fat.
CINNAMON-RAISIN BAGEL
CHIPS 1 cinnamon-raisin bagel, one or two days old Preheat oven to 350°F. Slice bagel in thin slices, about 1/4-inch thick. Set slices on cookie sheet. Bake 10 to 12 minutes until crisp and golden brown. Makes 1 Serving. Per Serving: 155 Cal; 1 g Total Fat; 31 g Carb; 6 g Protein. Exchanges: 1-1/2 Bread; 1/2 Fruit.
CHEESY
PRETZELS 1-1/2 cups flour Preheat oven to 400°F. Spray cooking sheet with cooking spray and set aside. In a large bowl, combine all ingredients except egg and coarse or kosher salt. Remove dough from bowl and knead for 1 to 2 minutes on a lightly floured surface. Break dough into pieces and roll into thin ropes. Twist into pretzel shapes or other shapes and place on prepared cookie sheet. Brush dough with beaten egg. Sprinkle with coarse salt. Bake 10 to 15 minutes or until browned. Makes 12 Small or 6 Large Pretzels. Per (small) Pretzel: 107 Cal; 4 g Total Fat; 13 g Carb; 4 g Protein. Exchanges: 1 Bread; 1 Fat.
CORN CHOWDER 1 Tbsp margarine In large saucepan, heat margarine over medium heat. Add potatoes. Cook until potatoes are tender. Add corn, milk, salt and pepper. Heat until hot but do not boil. Makes 4 Servings. Per Serving: 178 Cal; 5 g Total Fat; 28 g Carb; 6 g Protein. Exchanges: 1-1/2 Bread; 1 Fat; 1/2 Lowfat Milk.
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