It's in the bag: nutritious school lunches and treats that score A+

Vegetarian Times, Sept, 1998 by Nava Atlas

My kids made their choice clear from the very start it's mom-made school lunches or nothing. So, with two children currently entering grades 2 and 4, I see a long road of morning lunch-box packing ahead of me. Yet, I must admit, I'm glad my young vegetarian sons have opted for homemade meals--that way the food choices are ours rather than those of a cafeteria food concession.

Still, there are many days when the prospect of making lunch before our 8:15 a.m. bolt to the bus stop is a daunting one indeed. My need for nutritious lunchbox ideas with kid appeal is constant. While peanut butter and jam is always a good option, it can get pretty boring after a while.

I find the key to successful school lunches is variety. But as any parent or caregiver knows, what's bliss to one child may be unacceptable (a polite way of saying "yucky!") to another. I can't give the lunch I made for my son with the adventurous palate to my more finicky eater. That's where a list of options one that can be tacked up in a convenient location in your kitchen--comes in handy (see Main Event Options).

Another lunch-making strategy I employ is a weekly plan. This helps avoid the morning panic of what to make and also ensures that I have the basic ingredients on hand. It's a good idea to let your kids help make the lunch plan so that you're not met with den resistance or worse yet--tossed lunches.

The following recipes and snack suggestions are the ones I turn to most often. Not only are they and a cinch to make, they're healthy and will boost your child's energy to help keep their minds alert through the afternoon.

Tofuna Sandwiches

4 TO 6 SERVINGS DAIRY-FREE 30

This is a great family lunch favorite in my home--even tofu skeptics love it! Since it's rather crumbly, it's best stuffed in pita pockets. Adult brown baggers will enjoy it just as much as the kids.

8-oz. pkg. baked marinated tofu
1/3 to 1/2 cup tofu mayonnaise to taste
1 large celery stalk, finely diced
1 green onion, minced
Regular or mini-size pita breads,
warmed and cut into halves

USING YOUR HANDS, finely crumble tofu into medium bowl. Add remaining ingredients and stir to blend well. Stuff into warmed pita bread. Wrap first in foil, then in plastic.

PER SERVING: 187 CAL.; 10G PROT.; 7G TOTAL FAT (0 SAT. FAT); 196 CARD.; 0 CHOL.; 315MG SOD.; 16 FIBER.

Salad Pitas

2 SERVINGS DAIRY-FREE 30

Kids who have learned to like salad will enjoy this fresh-tasting sandwich. Use your child's favorite salad dressing for extra appeal. My younger son loves this sandwich with Thousand Island dressing. Increase quantities as needed for more sandwiches. Use the amounts given here as a guideline--there is no need to measure or to be exact.

1 medium firm ripe tomato, finely diced
1/4 cup finely diced seeded cucumber
or bell pepper
1/4 cup grated Cheddar cheese
or other cheese, reduced-fat if
desired (or substitute chickpeas
or diced marinated tofu)
Finely shredded lettuce, as needed
Reduced-fat Thousand Island, French,
ranch or other dressing as
needed
1 regular-size or 2 mini pita breads,
warmed and cut in half

COMBINE FIRST THREE ingredients in medium bowl. Fill bowl nearly to the top with lettuce and toss. Add enough dressing to moisten and toss again.

Fill warmed pita with salad mixture; wrap first in foil, then in plastic.

PER SERVING: 199 CAL.; 8G PROT.; 7G TOTAL FAT (2G SAT. FAT); 26G CARD.; 10MG CHOL.; 577MG SOD.; 2G FIBER.

Lunch Box Pasta Salad

6 SERVINGS LACTO 30

Using small pasta (rotelle, or "wagon wheels," or small shells appeal to kids) makes this pasta salad easy to pack into small containers or shallow thermoses. Feel free to substitute other vegetables--such as green peas. I like to make this dish the evening before I plan to send it for lunch. We eat some for dinner and save enough to pack for the next day. If you make this ahead, taste and then add more dressing, if needed, before packing into containers.

2 cups uncooked rotelle (wagon
wheels), small pasta shells
or tiny tubes
2 cups small broccoli florets
1 large carrot, peeled and sliced
1/2 cup pitted black olives, halved
1/2 cup cooked corn kernels
or cut baby Corn
1/3 to 1/2 cup natural low-fat ranch or
Italian dressing, as needed
Salt and freshly ground black pepper
to taste

COOK PASTA in plenty of rapidly boiling water, according to package directions. Just as pasta becomes al dente (about 6 minutes), add broccoli and carrot to pasta and cook 1 to 2 minutes, just until broccoli turns bright green.

Drain and rinse under cold running water until mixture cools. Drain well and combine in medium bowl with olives, corn and dressing. Season to taste with salt and pepper.

PER SERVING: 168 CAL.; 5G PROT.; 5G TOTAL FAT (1G SAT. FAT); 28G CARB..; 0 CHOL.; 343MG SOD.; 3G FIBER.

Soy Deli Heroes

1 SERVING DAIRY-FREE 30

This is a good sandwich idea for hungry teens. The array of choices in the soy "deli" have helped expand vegetarian lunch options. This recipe makes one sandwich; increase the quantities as needed if you are making more.

6- to 7-inch hero roll
2 tsp. soy mayonnaise
2 tsp. prepared mustard
2 to 3 soy deli slices, such as imitation
bologna, "chicken-" or "turkey- "style
slices, "pepperoni" or
Canadian "bacon" cut in halves
1 slice natural American cheese or
American-style soy cheese,
optional
Finely shredded lettuce
Thinly sliced plum tomato
Dill pickle, optional