The Lunch Box, Packed with fun, healthy meals that keep them smiling, byKate McMillan and Sarah Putman Clegg, published by Weldonowen
Fruitwiches: lunchtime eye candy featuring kid.s favorite food group
1. Pear and avocado
mash half ripe avocado in a bowl. Add a squeeze of fresh lemon juice and season to taste with salt and pepper. Spread the avocado evenly on 2 slices of bread. Add layer of thin sliced Bosc or Asian pear to one of the slice. Cover with other slice and press gently to adhere. swap in pomegranate seeds for the pear, if you like.
2. Strawberry and goat cheese
Split an English muffin and lightly toast the halves. Spread the cut side of the bottom half with softened goat cheese or plain whipped cream cheese. Top with a thin layer of strawberry slices. Cover with the top ha;f pf muffin, jam side down and press gently.
3. Honey almond butter and banana
SPREAD 2 SLICES OF WHOLE WHEAT BREAD WITH ALMOND BUTTER OR PEANUT BUTTER. TOP 1 BREAD SLICE WITH DRIZZLE OF HONEY AND A LATER OF BANANA SLICES. COVER WITH OTHER SLICE, BUTTER SIDE DOWN, AND PRESS GENTLY.
4. Apple cheddar and peanut butter
Split a focaccia square in half in crosswise. Spread the cut side of 1 half with peanut butter. Top with layer of cheddar cheese slices and then a later of thin apple slices. Cover with the other half, cut side down and press gently.
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Rockin' wrap: Fun and flavor-packed handfuls that will be the star of lunch table
5. Hummus and veggie wrap
Spread a flour tortilla or 2 corn tortillas with thin layer of hummus, homemade a purchased. mash a couple of ripe avocado slices on top. Add baby spinach and red bell pepper strips horizontal line across the center. Roll up the tortilla into tight cylinder, either hand-roll style or burrito style.
6. Blt Wrap
Spread a flour tortilla with a thin later of mayo or softened cream cheese. Place 2 strips of cooked applewood-smoked bacon in a horizontal line across the center of the tortilla. Top with bacon ans chopped romaine letter and chopped tomatoes. Roll up the tortilla into tight cylinder, either hand-roll style or burrito style.
7. Pizza wrap
Spread a flour tortilla with a thin later of pizza sauce or tomato paste. Sprinkle with shredded mozzarella cheese. transfer to a baking sheet lined with foil and bake at 400 degree F (200 degree C) to melt cheese, if you like. Add afew toppings like salami, ham, mushroom, or black olives. Roll up the tortilla into tight cylinder, either hand-roll style or burrito style.
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Stealth side salad: Chunky salad perfect for youngsters who have never to let a shred of lettuce pass their lips
8. Tuna and white bean
In a small container with tight-fitting lid, combine 2 tablespoons olive oil, 1 teaspoon lemon juice and 1é2 teaspoon Dijon mustard. Add equal parts canned white beans, rinsed abd grained and canned tuna, drained and flaked. Sprinkle with minced celery and onion. Cover and shake to combine. Season with salt and pepper.
9. Beet and feta
In a small container with tight-fitting lid, combine 1 tablespoon each olive oil and orange juice and 2 teaspoon balsamic vinegar. Peel and cube 2 roasted beets. Add to the container, cover and shake. Add shredded carrot along with (or in place of) the beets. Sprinkle with feta cheese and season with salt and pepper.
10. Corn and edamame
In a small container with tight-fitting lid, combine 2 teaspoons fresh lime juice and 1 tablespoon olive oil. Add equal parts cooked corn kernels; cooked shelled edamame; halved cherry tomatoes; and avocado cubes. Sprinkle with minced cilantro, if you like. Cover and shake to combine. Season with salt and pepper.
11. Orange and celery
In a small container with tight-fitting lid, combine equal parts sliced or shaved celery and seedless orange segments. Drizzle with / tablespoon olive oil and 1 teaspoon white wine vinegar. Cover and shake gently to combine. Season with salt and papper. Sprinkle with chopped fresh parsley, if you like.
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Cool dips; make- ahead dips that are delicious, diverse and remarkably versatile
12. Peanut-sesame dip
In a bowl, combine 1 tablespoon soy sauce, 2 teaspoons each sesame oil and rice vinegar and 3 tablespoons creamy peanut butter. Whisk in 1-2 tablespoons hot water. Sprinkle with toasted sasame seeds. If you like. make about 1/2 cup (4 fl oz./125 ml).
13. Creamy herb dip
In a blender, combine 1/2 cup (4 fl oz./125 ml), each plain yogurt and cottage cheese; 2 green onion, chopped; 2 teaspoons chopped fresh dill; a handful of fresh flat-leaf parsley; and 1/4 teaspoon celery salt. Blend until smooth. make about 1 cup (8 oz./250 g).
14. Cucumber tzatziti
In a bowl, mix tiogether 1 container (7 oz./220 g) plain yogurt; 1 cup (5 oz./155 g) peeled abd grated or finely diced English cucumber; 1 teaspoon minced fresh mint or flat-leaf parsley; and a squeeze of lemon juice. Season to taste with salt. makes about 2 cups (16 oz./ 500 g).
15. Chunky tomato salsa
In a bowl, mix together 1 can (14 oz./ 440 g) diced tomatoes with their juice (or 2 large, ripe tomatoes chopped); 1/4 cup (2 oz./60 g) chopped onion; ` cloved garlic, minced; and a handful of chopped fresh cilantro, if you like. season to taste with lime juice, salt and pepper. Add minced jalapeno chile, if you like. make about 2 cups (16 oz./ 500 g).
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16.Vanilla-raspberry side
Fill a small airtight container about halfway with vanilla yogurt. Top with a thin, smooth layer of raspberry jam. Add another layer of yogurt. top the yogurt with spiral or smiley face of jam, if you like. Closed tightly and refrigerate until ready to go. Pack sliced or skewered fruit dippers (see below) along with the dip. Make 1 serving
Fruit dippers
* fresh apple slices or dried apple chips
* Dried apricot
* Dried banana chips
* Fresh berries or grapes skewered onto toothpicks
* Dried mango strips
* Cantaloupe or honeydew melon slices
* Fresh peach or nectarine slices
* Fresh pineapple wedges
* Halved strawberries
17. Honey granola dip
Fill a small airtight container about halfway with plain or vanilla yogurt. Add a layer of granola and then another layer of yogurt. Top with a generous drizzle of honey and a sprinkling of granola. Closed tightly and refrigerate until ready to go. Pack sliced or skewered fruit dippers (see below) along with the dip. Make 1 serving.
Fruit dippers
* fresh apple slices or dried apple chips
* Dried apricot
* Dried banana chips
* Fresh berries or grapes skewered onto toothpicks
* Dried mango strips
* Cantaloupe or honeydew melon slices
* Fresh peach or nectarine slices
* Fresh pineapple wedges
* Halved strawberries
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Mac & cheese, all dress up
All natural macaroni and cheese 1 package (6 oz./ 185 g)
Cheddar, monterey jack, or havarti cheese 1/2 cup (2 oz./60 g) shredded
Parmesan cheese 2 tablespoons, grated
Frozen vegetables such as peas, carrots, shelled edamame, and/or broccoli florets 1 cup (5 oz, 155 g).
Prepare the macaroni and cheese sauce according to the package directions. Stir in the extra cheeses and the vegetables. Cook gently over low heat until the cheese is melt and the vegetable are heated through, about 5 minutes.
Spoon servings into insulated containers as needed and closed tightly to keep warm. Don't forget to pack a fork! ( Let any remaining pasta cool, then cover tightly and refrigerate for up to 5 days).
18. Chicken florentine
In a frying pan, heat 1 teaspoon olive oil over medium heat. Add 1 cup (2 oz/60 g) chopped spinach and 1 cup (6oz/ 185 g) cooked chicken, shredded chicken and stir until the soinach is wikted, 2 - 3 minutes. Stir into the prepare mac. and cheese.
19. Bacon and onion
Just before serving. sprinkle the prepared mac and cheese with 2 - 3 sliced cooked bacon, crumbled, and 2 green onions, chopped.
20. Tex mex
Add 1/2 cup (2 oz/60 g) shredded pepper jack cheese, 1/4 cup (1 and 1/2 oz/45 b) chopped bell pepper, and 1/4 cup (1 and 1/2 oz/45 b) diced canned tomatoes to the prepared mac and cheese and stir until the vegetables are heat through, about 5 minutes.
21. Ham and cheese
Add 2 oz. (60 g) diced ham and 1/2 teaspoon grainy mustard to the prepared mac and cheese. Stir until combine and the ham is heat through, about 5 minutes.
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Home made dippers
22. Tortilla chips
Preheat the broiler. Brush both sides of 4 corn tortillas with olive oil. Cut each tortilla into 8 triangles, or cut shapes using cookie cutter. Spread the triangles in a single layer om baking sheet and sprinkle with salt. Toast, turning once, until golden and crisp, 3 -5 minutes. Let cool.
23. Pita chip
Preheat the broiler. Split 2 6 inch (15 cm) pita breads in half to create 4 thin rounds. Brush both sides of rounds with olive oil. Cut each round into 8 triangles. Spread the triangles in a single layer on baking sheet and sprinkle with salt. Toast, turning once, until golden and crisp, 3 minutes. Let cool.
24. Root veggie dip
Preheat the oven to 500 degree F (260 degree C) lightly grease a baking sheet with olive oil. Peel and thinly slice 2 or 3 beets or carrots ( or 1 of each). Arrange the slices in single layer on the prepared sheet. Drizzle with olive oil and sprinkle with salt. Bake, turning once, until crisp, about 20 minutes. Transfer to paper towels to drain.
25. Sweet potato chips
Preheat the oven to 500 degree F (260 degree C) lightly grease a baking sheet with olive oil. Peel 2 sweet potatoes. Halve each length wise. then thinly slice crosswise. Arrange the slices in single layer on the prepared sheet. Drizzle with olive oil and sprinkle with salt. Bake, turning once, until crisp, about 20 minutes. Transfer to paper towels to drain.
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The $5 takeout cookbook (Good, cheap food for when you want to eat in) by Rhonda Lauret Parkinson, Margaret Kaeter, Belinda Hulin, and Jennifer Malott Kotylo, published by Adam media, Avon, Massachusetts
26. Tostadas
Make 4 -10 depending on the tortilla size
Total cost: $.81
1/4 cup of vegetable oil
6 - 8 corn tortilla
1/4 teaspoon salt
1. Spread the oil evenly over the bottom of a large pan. preheat to medium-high temperature.
2. Place tortillas in the hot oil., 1 at a time, and fry ubtil crisp. Flip the tortillas when one side is brown to ensure even cooking.
3. Sprinkle with salt while cooking.
4. Place on paper towel to drain.
27. Chorizo (Mexican sausage)
total cost; 44.11
1 pound ground pork
1/2 tablespoon paprika
1/2 teaspoon ground black pepper
1/2 teas[poon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon ground coriander
1/3 cup vinegar
1/2 teaspoon garlic powder
1 tablespoon salt
1 tablespoon cayenne paper
1. Place all the ingredients in a large mixing bowl. Mix with your hand until all ingredients are well blended
2. Place in an airtight container. refrigerate for at least 2 days.
3. Form into patties for frying.
28. Lonches
Serves 3. Total cost: $2.41
3 slice bacon
3 large hard rolls
1/4 pound Monterey jack cheese
3/4 cup red chili sauce
Substitute meats and cheeses. Add onion or olive slices.
1. Preheat oven to 350 degree F.
2. Fry the bacon until crisp. Drain off the grease.
3. Thinly slice the cheese. Split the rolls in half hortzontally. Fill generously with cheese and top with bacon strip. Close the rolls o form sandwiches and place on a baking sheet.
4. Put in the oven for 5 to 10 minutes or until the rolls are hot and cheese is melted.
5. While the rolls are baking, heat the sauce to bubbing.
6. Place each filled roll inn a soup bowl and ladle 1/4 cup sauce over the top.
29. Mexican Chicken Casserole
Serves 3. Total cost: $4.13
2 boneless, skinless chicken breast
1/2 small oion
6 flour tortillas
3/4 cup grated Cheddar cheese
5 1/2 ounces cream of mushroom condensed soup
5 1/2 ounces cream of chicken condensed soup
1/2 cup sour cream.
1/4 cup canned chopped jalapeno pepper, drained (or 4 fresh jalapenos)
1/2 cup tomato salsa
Serve over a bed of lettuce with fresh Tostadas(see 27)
1. Preheat oven to 350 degree F
2. Cut the chicken into 1 inch-cube. Peel the onion and grate using the fine side of a vegetable grater. Tear tortillas in to eight.
3. Combine onion, cheese, soups, sour cream and jalapenos in a medium-sized bowl. Make layers in a casserole dish using 1/3 ofb the floue tortallas, soup mixture, chicken, then salsa. Preheat twice, in that order.
4. Cover and bake for 2 hours.
30. Chicken Chalupas
Serves 3. Total cost: $3.64
6 corn tortillas
1/2 cup chicken stock
1/2 pound Monterey jack cheese
1/2 cup sour cream
1 cup spicy chicken(Chapter 2)
1/2 teaspoon paprika
Serve with fresh spinach and fruit compote(see below)
1. Soak the tortillas in 1/4 cup of the stock. Grated the cheese.
2. Combine the remaining chicken stock with sour cream.
3. Layer the ingredients in a casseroles as follow: single layer of soaked tortillas, spicy chicken. sour cream mixture, cheese. Preheat until all ingredients are used. sprinkle with paprika.
3. COVER AND REFRIGERATE AT LEAST 8 HOURS.
4. Preheat oven to 350 degree F. when the oven is heated, bake the dish, uncovered, for 1 hour.
31. Fruit compote
Serves 4. total cost: $1.51
3/4 cup seedless green grapes
3/4 cup fresh strawberries
1 medium orange
2 medium kiwis
1 medium peach
2 1/2 tablespoons confectioners' sugar
1 1.2 tablespoons Triple Sec or Cointreau liqueur
1 1/2 tablespoon tequila
3/4 tablespoon lime juice
1. Cut the grape in half. Remove the stems from the strawberries and cut the fruit in half. Peel the orange and slice into 1/4- inch rounds. Peel the kiwis and slice into 1/4 inch rounds. Peel the peaches, remove pits and cut into 1/4 thick slices.
in a small jar, combine sugar, liqueur, tequila, and lime juice. Cover and shake until well mixed. Combine all fruit in a large serving bowl and toss to mix. Add the dressing and toos the fruit until well covered. Cover and refrigerate for at least 4 hours before serving.
32. Spicy chicken
Yields 2 cups. total cost: $3.84
1/2 garlic clove
1 medium tomatoes
3/4 fresh jalapeno chili peppers
1/4 bunch fresh cilantro
1/4 bay leaf
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 ounces Italian salad dressing
1/4 fry chicken (about 1 1/2 pound)
1. peel and minced garlic. Cut the tomatoes into 1 inch pieces, reserving the juice. Remove the stem and seeds from the chili peppers. Remove the stems from the cilantro.
2. Combine all ingredients in a heavy pot. Cover and cook over medium heat for about 5 hours.
3. remove the meat from the broth and let cool. Remove and discard the skin and bone, and shred the meat with forks or in a food processor. Discard the broth.
