SCHOOL LUNCHES -HOW TO REINVENT HEALTHY LEFTOVERS AT AN AFFORDABLE PRICE

Back to school rhymes with back to school lunches, well not quite but you catch my drift.  Whether you are a veteran in the matter or a newcomer, it’s all the same.  You have to try to plan your meals ahead of time, try to create variety in the lunchbox, at least 5 times a weeks.

Gone are the days of PB&J or ham and cheese sandwiches.  Hello drinkable yogurt and apple sauce. Easier doesn’t necessarily mean healthier and it is all about eating balanced and healthy lunches these days.

While giving your child lunch money and having him eat at the school cafeteria could be a stress free option, it’s usually more expensive than bringing your own lunch.

So what can you do to make your child’s school lunches a little more exciting, with variety and as healthy as you can afford?

Often when you follow a recipe you end up with extra food which you have no idea what to do with and most often than not ends up in the bin. If you’ve made more food than necessary but went a little overboard, will you eat it all? What can you do about it?

Let’s start off by saying keep it simple.  Don’t make your life harder than it has to be.  There are tons of things you can do with leftovers so that your child and you won’t feel like you are eating the same meal twice or three times in a row.

Healthy food for school lunches

My personal coach sent me a great “eating healthy” article which you can read in full HERE.

I come from a culture and generation where we didn’t talk about calories and even less so about proteins and carbs.  While my kids did eat a balanced meal when they were younger (5 vegetables and fruits a day), I didn’t stress about the rest.  As long as they had a bit of everything in their plate it seemed good enough to me.

So, if you are like me, a little new to all this healthy talk, here is what I took from the article.  If you are already healthy food savvy, you can skip to the next part where it’s all about meal ideas with leftovers.

Proteins

“Protein is broken down into 20 amino acids that are the body’s basic building blocks for growth and energy.”

Help Guide . org

Proteins are good for energy to keep going throughout the day.  It’s a good thing to put in school lunches so that your child doesn’t fall asleep in class from digestion.

There are two types of proteins.  One that comes from animals and the other one from plants.

Animal base protein

Animal protein delivers mostly all the necessary amino acids and include: meat, poultry, fish, eggs and dairy.

Some good examples of animal base protein are:

Meat:  beef, pork

Fish:  salmon, trout, sardines, canned tuna.  (Theoretically fish should be eaten twice a week).

Poultry:  Chicken and turkey. Remove the skin from chicken or turkey to reduce the saturated fat.

Dairy products:  non processed cheese, mozzarella, cheddar, regular non fat yogurt, greek yogurt.  Avoid low fat yogurts as they tend to have added sugar

Plant base protein

There are a variety of plant base proteins that exist where you’ll be able to get all the essential amino acids your body needs daily.

Legumes:  beans, peas, lentils, kidney beans, black beans to boost protein intake.  They are perfect for salads, soups and stews.

Nuts and seeds:  Almonds, peanut butter, walnut are great for afternoon or morning snacks.  However, due to allergies, they are often forbidden in schools.

Some other food categories to consider

What you need to take from all of this is that you have to balance the protein intake with other foods.

CALCIUM	HIGH FIBER	CARBOHYDRATES
Leafy green vegetables	Whole grain cereals	Brown rice, quinoa
Oatmeal	Wild rice	Multigrain bread
Green beans	Bulgur	Tomatoes
Garlic	Whole wheat pasta	Spinach
Kale	Whole gran bread	Citrus fruits
Orange juice		Green beans
Plain yogurt		Oatmeal
Cheese		Baked beans
Broccoli		Lentils, Kidney beans, peas
Sardines		Apples, Bananas, pears, berries
		Brussels sprouts
		Peanuts

as small changes become a habit you can continue to add more healthy choices.

Ramen noodles

Back in the day, during my college years, I ate a lot of ramen noodles. It was pretty much all I could afford. The instant ramen noodles came with a flavour packet and all you had to do was put all of it in boiling water for 3 minutes and voilà, dinner was served for under 50 cents.

Of course, eaten just like that, it didn’t provide a lot of nutritional value. So, let’s make it more exciting!

Ramen noodle soup cannot be reheated, it will taste yucky. But since they are quick to cook, you can easily prepare them for a lunch in a thermos or dinner with leftovers in less than 10 minutes.

You can add whichever toppings you like such as an egg for protein.

Crack it directly into the water before adding the broth as to not make it cloudy and for a creamier broth or just add a hard boiled egg.

Also, you can add chopped scallions, sesame seeds, ginger, spinach, carrots, mushrooms, chives, cilantro, lime.

If the night before you made pork, you could set some aside, slice off some pieces and add it to the ramen. It’s also possible to add bacon or chicken. Add soy sauce for extra taste. As far as school lunches go, this is probably the simplest, quickest and most affordable option. It’s perfect on cold winter day.

Since the flavour packet can be too salty, only use half of it or use your own broth in order to have control over the salt.  You can buy chicken and vegetable broth from a bulk store.

Ramen recipe idea from the CookBook:  Petit Prix, Geneviève O’Gleman

Here is a ramen recipe to try if you want to get a bit fancy.

Caramelized pork ramen soup (4 portions)

Ingredients

• 2 carrots
• 1 red bell pepper
• 2 green onions
• 250gr lean ground pork
• 2 tbsp. hoisin sauce
• Miso broth (optional)
• 4 eggs
• 4 packages of instant noodles

Steps

• Form carrot ribbons with a vegetable peeler.
• Cut the bell bell pepper into thin strips.
• Chop the green onions.
• Divide the pepper and carrots in 4 bowls.

• In a frying pan, preheat over medium heat without adding any fat. Cook pork 1 min without stirring.
• Crumble meat and pour hoisin sauce. Stir to combine. Cook for 5 minutes until the pork is caramelized. Don’t stir too much to allow pork to brown. Set aside.

• Bring broth to a boil .
• Carefully drop eggs into broth. It takes 7 minutes for eggs to harden. Check with noodle cooking time so that they can be ready at the same time.
• Add noodles and continue cooking as directed.
• Fill a bowl with cold water.
• Remove eggs and place in bowl of cold water so that they stop cooking.
• Divide noodles and broth into bowls over vegetables.
• Undress the eggs.
• Garnish with pork, halved egg and green onions. Serve

Miso broth

In a saucepan pour 8 cups of water and ¼ cup of miso paste. Bring to a boil over high heat
and whisk to dissolve miso.

Can be kept for 4 days in the refrigerator.

Meat and poultry ideas

Chili con carne

We love our chili con carne served with coconut rice. It’s full of protein between the beef and the either red kidney beans or black beans. It’s a great school lunch. But do you want to eat it again in the evening? Not necessarily.

To give it a little twist add it to a wheat tortilla wrap previously spread with hummus. Close the tortilla. Sprinkle some cheese on it. Put it in the oven for 10 min for the cheese to melt and serve. You can add guacamole and sour cream if you wish.

Chicken

Leftover chicken is great to serve cold as a salad and pairs well with avocado.

Here are some easy school lunches you can prepare the night before, except the avocado. Avocado turns dark quickly, it’s best to prepare it right before leaving the house.

Idea 1: mix cilantro, avocado, corn, tomato and chicken together. Add a slice of bread and cheese or pita chips. Greek Yogurt and raspberries.

Idea 2: mix cucumber, feta, tomato, avocado and chicken together. 

Serve the dressing in a separate container so not allow all the ingredient get soggy.

Ham

Ham is a fridge staple in France. If you don’t believe me, check out a french grocery store. They have a whole aisle dedicated to ham.

Ham is not just for sandwiches. You can add it to some pasta or mashed potatoes with a little bit of butter and some grated cheese and the trick is done. Personally, I also serve it with Chef Boyardee’s meat ravioli. Yes, i’m talking about ravioli in a can. Add a side salad to the meal, and it will balance itself out.

I’m not particularly into already made dinners, but ramen noodles, can raviolis, and mac and cheese have often be life savers when I was too tired to cook or just couldn’t afford anything else.

Seafood school lunches

Seafood in a school lunch might not always be a great idea because if it gets heated in a microwave, it’s gonna stink up the place. It’s best to put it in a thermos in that case.

Left over salmon can be added to pasta with a little bit of sour cream, some peas and cheese. You can replace the salmon by canned tuna.

Salmon or tuna can also be used in a salad.

Salmon Salad (serves 6)

Disclaimer: I don’t remember where I found this recipe.

Ingredients

• 3 very ripe avocados
• ½ large red onion, diced
• Juice of 1 lemon
• 3 ribs of celery, diced
• 2 cans of wild Alaskan salmon or fresh cooked salmon (411gr)
• Cilantro
• Salt and pepper

Steps

• Scoop avocado flesh into a bowl. Mash it well with a fork and add onion, lemon juice and celery.
• Add salmon and combine everything with a fork, salt and pepper.
• Serve inside sandwiches or atop green salad.

Sardines

Sardines in a can are often overlooked and it’s a shame as not only are they delicious they make for a healthy and easy school lunch. Serve them with a side salad and a ;piece of buttered baguette.

Vegetable and other ideas

Cookbook: Liberté Recettes inspirations histoires

Egg salad (4 servings)

• 6 eggs
• ½ cup diced celery
• 3 tbsp. 10% plain yogurt
• 1 tbsp. old-fashioned mustard
• 2 green onions, thinly sliced
• 1/8 tsp. smoked paprika
• salt and pepper

Bring a pot of water to a boil. Gently immerse the eggs in the water and cook for 9 minutes. Remove the eggs from the water and plunge them into a box of ice water for about 3 minutes to stop the cooking.

Peel the shell off the eggs. Put them in a mixing bowl and mixe in the ingredients one by one, crushing and stirring slowly.

Spread the egg salad between two pieces of wheat bread or on a leaf of lettuce.

White beans with cream cheese and caramelized onions (4 to 6 servings)

• 3 tbsp. olive oil
• 2 large onions, thinly sliced
• 4 cloves of garlic, chopped
• 1 sprig of fresh thyme
• 3 ½ oz (100gr) cream cheese
• 2 cups cooked or canned coconut beans, drained and rinsed
• 24 cherry tomatoes, cut in half
• 1 red bell pepper, cut into small ¼-inch cubes
• 4 tbsp. chopped fresh parsley
• 4 tbsp. chopped fresh chives
• 4 tbsp. chopped fresh coriander
• Salt and pepper
• Boston lettuce leaves

In a large skillet, heat oil over medium heat. Caramelize onions with garlic and thyme for 15-20 minutes, stirring occasionally. Remove from heat and let cool slightly.

Place caramelized onion mixture in a blender. Puree. Add cream cheese and blend. Set aside in the refrigerator until ready to serve.

In a large bowl, place beans, cherry tomatoes and mixture. Add bell pepper and herbs and mix well. Add salt and pepper and serve on lettuce leaves.

Spinach and basil soup (4 servings)

• 1 onion, chopped
• 1 clove of garlic, chopped
• 1 tbsp. olive oil
• 6 cups of chicken or vegetable stock
• salt and pepper
• 4 to 6 large peeled and diced potatoes
• 4 cups spinach, coarsely chopped
• ½ bunch of fresh basil, coarsely chopped
• 100ml 0% plain yogurt
• 4 sprigs fresh thyme

Sweat onion and garlic in oil in large saucepan for 1 minute. Add broth, salt and pepper and bring to a boil. Add the potatoes and cook 15 to 20 minutes (must be tender)

1 minute before the end of cooking the potatoes add spinach basil and half of the yogurt. In a blender, purée everything until smooth.

Serve in a bowl with 1 tbsp of yogurt on each serving and garnish with a sprig of thyme.

Spinach can also be added to pasta or rice.

Creamy carrot and ginger soup (serves 6)

From: The Two Spoons Cookbook
It’s perfect for a light lunch or as a warm starter.

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion finely chopped
• 3 cloves garlic chopped
• 1 ½ pounds (675gr) carrots, peeled and chopped (4 cups)
• 1 medium sweet potato, peeled and chopped
• ¾ tsp sea salt
• 2 bay leaves
• 1 tbsp dried cilantro
• 2 tsp peeled and grated ginger
• 4 cups vegetable broth
• 1 can coconut milk
• 1 tbsp lemon juice
• ¼ cup pine nuts (optional)

Storage

Airtight container in fridge up to 5 days.

Steps

• Heat coconut oil I large pot over medium heat. Add onion and garlic. Stir occasionally
• until softened (10 minutes).
• Add carrots, sweet potato and salt.
• Cover with lid and reduce heat to medium-low, simmer, stirring occasionally until
• vegetables slightly softened (15 minutes).
• Add the bay leaves, cilantro and ginger.

• Pour in vegetable broth and bring to low simmer. Cook with lid slightly ajar stirring
• occasionally until vegetables are very soft (20 minutes).
• Discard bay leaves.
• Purée the soup until smooth and creamy in a blender.
• Return soup to pot, add coconut milk and lemon juice and stir to combine.
• In a small skillet over medium-high heat toast the nuts, stirring often until golden about
• 7 minutes. Transfer to a small bowl.
• Pour soup and twinkle roasted pine nuts. You can add extra coconut milk if need be.

Mashed potatoes (4 servings)

What to do with leftover mashed potatoes?

• 300 gr of leftover mashed potatoes
• 2 eggs
•  3 tbsp sour cream or crime fraîche
• 1 cup of grated cheese
• 2 pinches of nutmeg
• 1 tbsp olive oil
• Salt and pepper

Steps:

• Turn on over at 180c or 350F
• Grease a baking pan
• Mix eggs and cream
• Add mashed potatoes, nutmeg, cheese, salt and pepper
• Pour it in pan
• Cook in oven 30 minutes

You can serve it with 2 slices of ham.

Snacks

Crêpes (makes 10)

From the cookbook:  Petit Prix, Geneviève O’Gleman

Crêpes are the perfect afternoon snack to put in a lunchbox. You can eat them cold and sprinkle some sugar into them or lay down a thin layer of your kid’s favourite jelly.

• 1 cup all-purpose flour
• 1 cup of whole wheat flou
• salt
• 4 eggs
• 3 cups of milk
• 1 tbsp. vegetable oil

Preparation

• Mix the flours and salt in a large bowl with a whisk
• Add eggs, 1 cup of milk and oil. Whisk until well blended.
• Stir in remaining milk
• In a frying pan add ¼ tsp of oil, preheat
• Pour ½ of batter into skillet.
• Cook for 2 minutes on each side.

Will keep for 4 days in the refrigerator. Can be frozen. Separate them in parchment paper
in an airtight container. Defrost for a few seconds in the microwave.

Immunity boost juice (2 cups)

From the cookbook: The Two Spoons Cookbook

View this post on Instagram

A post shared by Hannah Sunderani | Vegan Recipes (@twospoons.ca)

Drink during winter months to ward off colds and flu. Packed with Vitamin C and antioxidants.

• 4 navel oranges
• 1 lemon peeled
• 2 large carrots peeled and roughly chopped
• 1 (3-inch) piece of fresh ginger and peeled and chopped
• 1 (2-inch) piece fresh turmeric, peeled and chopped
• 1tbsp algave
• 1 cup hot water

Storage: store juice in a glass bottle or jar in fridge up to 4 days. Shake before drinking

Steps:

• Slice oranges and lemons in half crosswise and scoop out any seeds.
• In blender Combine all ingredients together except algave.
• Pulverize
• Strain all the juice into a bowl
• Return strained juice into blender and add algave and blend to combine. Taste and add
• more if needed. Drink up .

Energizing Green Tonic (Makes 2 ½ cups)

Energizing and detoxifying. Refuel and recharge.

• 4 cups baby spinach
• 1 cup parsley
• 2 green apples roughly chopped
• 1 English cucumber roughly chopped
• 1 lemon peeled and roughly chopped
• 1 (1-inch) piece of fresh ginger peeled and chopped
• 1 cup water

Storage: store juice in a glass bottle or jar in fridge up to 4 days. Shake before drinking

Steps

• Blend all ingredients on medium high speed (pulverized)
• Strain
• Pour in glass and drink. Tight lid jar.

Crunchy curled roasted chickpeas (1 cup)

It’s a protein-packed snack. You can also add it to a squash soup.

• 1 can chickpeas drained and rinsed
• 4 tsp avocado oil
• ½ tsp paprika
• ¼ tsp ground cumin
• ¼ tsp turmeric
• ¼ tsp sea salt
• Pinch of pepper

Storage: Airtight container at room temperature for up to 5 days.

Steps

• Preheat oven to 400 o F (200 o C) and line baking sheet with parchment paper.
• Spread chickpeas onto kitchen towel and pat until very dry. This will ensure optimal
  crunchiness after roasting. Discard loose skins.
• Transfer to another dry kitchen towel and let sit for 15 minutes to dry further.
  They shouldn’t feel wet to the touch.
• Transfer chickpeas to medium bowl. Add avocado oil, paprika, cumin, turmeric, sea salt
  and pepper. Toss to coat well.
• Pour everything onto baking sheet into an even layer. Sprinkle with flaky sea salt if
  desired.
• Bake until golden, crispy and dry on outside 35 to 40 minutes.
• Let chickpeas cool before serving.

So there you have it. Hopefully these ideas will inspire you to create new recipes with what you already have and savoury new school lunches.

Do you have any suggestions? Drop a comment in the section box below.