Children who consume the recommended number of servings of vegetables and fruit tend to have a higher intake of vitamins, minerals and fibre—nutrients essential for healthy growth and development. However, we know that 70 per cent of Canadian children don’t eat the minimum recommended number of servings per day.12 To prevent your child from falling short, aim to pack at least 1 fruit and 1 vegetable. Adding veggies to sandwiches and dried fruit to cookies and bars is an easy way to boost your child’s intake.
When packing vegetables and fruit, make an effort to ensure they stay fresh, look appealing and are easily accessible. Although the whole fruit tends to stay the freshest, young children often struggle with peeling bananas and oranges, and they may prefer a cut apple over the whole fruit. Dipping apple slices into orange, pineapple or lemon juice slows the browning process and keeps the fruit looking fresh a little longer. Mixing fresh lemon or lime juice with avocado prevents it from browning.
Find out how your child likes her vegetables and make an effort to accommodate her preferences. Brenda used to find broccoli wrapped in the napkin of her daughter’s lunch box. Ellie would devour broccoli at dinner but never touched it at school. This was when Brenda realized that Ellie preferred her broccoli steamed. If this is the case in your family, simply cook extra vegetables at dinner. There is no reason why leftover roasted potatoes or yams cannot be sent to school. Eaten with either fingers or forks, these vegetables are delicious dipped in tzatziki. Serving raw or steamed veggies with dip increases their appeal. For enticing dip recipes, see Chapter 4. Different fruit and vegetables contain different nutrients, so pack a daily variety and use the following charts for inspiration.
Vegetables
|
Vegetables |
How to Prepare |
|
Peppers: red, yellow, green and orange |
Cut into strips and serve with dip, or slice thinly and add to sandwiches. |
|
Potatoes: potatoes, yams |
Pack mashed potatoes and sweet potatoes in a Thermos with leftover meat and gravy. Roasted potatoes can be eaten as is or with tzatziki for dipping. For those who have access to a microwave at school, jacket potatoes are always a hit (this page). |
|
Beets |
Grate beets and add to sandwiches (this page), or roast and serve with a fork or on a salad. |
|
Cucumber |
Slice cucumbers and add to sandwiches. Cut into chunks or seed and cut into strips. Try them with Homemade Hummus (this page) for dipping. Or look for whole baby cucumbers. |
|
Carrots |
Carrots can be eaten raw, roasted or steamed. Grate them and add to sandwiches and salads. |
|
Tomatoes |
Cherry, grape and Campari tomatoes can be served whole. Seed and dice larger tomatoes and add to sandwiches or sprinkle on salads. |
|
Radishes |
Serve raw, whole or diced. Add to sandwiches and salads. |
|
Green Beans |
Trim and serve raw or steamed. |
|
Broccoli |
Cut into florets and serve raw or steamed. |
|
Peas |
Steam peas and serve as they are or sprinkled over salads. You can also mix them with other steamed veggies and pack in a Thermos over whole grain rice with a drizzle of soy sauce. |
|
Celery |
Serve raw celery plain or stuffed with cheese, hummus, or nut butters (this page) if your school permits. Add diced celery to sandwich spreads. |
|
Squash |
Cut into cubes and roast. |
|
Snap Peas |
Trim ends, remove stringy bits and serve raw or dice and add to salads. |
|
Snow Peas |
Trim ends, remove stringy bits and serve raw. They can also be cut into strips and added to sandwiches or wraps. |
|
Fennel |
Cut into strips and serve raw. |
|
Asparagus |
Steam and serve either plain or wrapped with a piece of prosciutto or thinly sliced turkey. |
|
Cauliflower |
Cut into florets and serve with dip. |
TIP: Cut vegetables, stored in fresh water, will last in the refrigerator for several days. Doing this at the beginning of each week saves time in the morning and ensures your family has easy access to healthy snacks.
Cheese Stuffed Celery
This can be made the night before and stored in the refrigerator. Celery can also be filled with hummus, almond butter or peanut butter. If your child is attending a nut-free school, peanut butter-stuffed celery makes the perfect after-school snack. Try placing a few raisins on the peanut butter to make “ants on a log.” For a change, try stuffing canned tuna or salmon in a stalk of celery.
1 tbsp shredded Cheddar cheese
½ tbsp light cream cheese
1 stalk celery, trimmed and cut in half crosswise
• In small bowl, combine Cheddar and cream cheese.
• With knife, fill celery with cheese mixture.
Yield: Serves 1
Stuffed Cucumber Cups
Cucumber cups can be stuffed with a variety of fillings, including soft cheeses, canned fish and nut butters.
4 1½-inch cucumber slices
¼ cup Homemade Hummus (this page) or store-bought equivalent
• With paring knife, and being careful not to cut through bottom of cucumber slices, cut gently around seeds.
• With small spoon, gently scoop out seeds, leaving ⅛-inch of cucumber at bottom of each cup.
• Stuff each cucumber cup with 1 tbsp of hummus.
Yield: 4 cucumber cups
Colour Your World with Antioxidants
Antioxidants are plant-based chemical compounds. They are thought to neutralize free radicals, the natural by-product of metabolism. Free radicals can lead to a variety of life-threatening diseases, including cancer, heart disease and immune disorders. Some antioxidants give colour to fruit and vegetables. For example, beta carotene gives orange vegetables their colour, and the more orange a vegetable is, the more beta carotene it contains. Lycopenes give tomatoes and red peppers their colour, whereas anthocyanins give the blue-red hue to naturally purple foods, including berries, cabbage, purple potatoes and grapes. Lutein is a yellow-orange pigment found in corn, peas and leafy greens such as spinach and kale. Each of these pigments acts as a powerful antioxidant, playing an important biological role in the body.
To ensure your children reap the benefits of antioxidants, get them involved with packing their lunch boxes. In the evening, set out a variety of different coloured fruit and vegetables and make a game of it. Challenge your kids to see how many different colours they can pick. After all, we know children are more likely to eat food when they have been involved in choosing and preparing it.
Edamame
Edamame, or soybeans, are an excellent source of protein. They can be prepared the night before and refrigerated.
2 cups frozen edamame in their shells
½ tsp kosher salt (optional)
• In large saucepan, bring 6 cups of water to boil.
• Add frozen edamame. Return water to boil and cook for another 3 to 5 minutes, or until edamame are tender.
• Rinse with cold running water to cool. Drain and refrigerate overnight.
• In the morning, sprinkle with salt if desired.
Yield: Serves 2 to 3, depending on appetite
The Power of Green
Canada’s Food Guide recommends that all Canadians eat at least 1 dark green vegetable per day. Dark green vegetables are an excellent source of folate, which is needed by rapidly dividing cells. Examples of dark green veggies are broccoli, green beans, peas and leafy greens. In fact, people who regularly consume leafy greens have a lower risk of diabetes, stroke, colon cancer, cataracts, bone loss and memory loss.13 An easy way to include dark green vegetables in your child’s lunch box is to add darker lettuces to sandwiches, salads and wraps. Instead of using iceberg lettuce, opt for romaine, arugula, green leaf lettuce, watercress and spinach.
Jacket Potatoes
Some children have access to microwaves at school. For these kids, jacket potatoes make the perfect lunch, and the best part is they can be made and packed the night before. At school the children simply reheat the potatoes until they are warmed through and enjoy!
Children can personalize their potatoes by choosing their favourite veggie toppings. Brenda’s son, Charlie, doesn’t like corn, so he has his potato with broccoli and cheese. Her daughter, Ellie, prefers her potato with peas and cheese. Let your children choose the vegetables they enjoy.
Jacket potatoes can be prepared with a variety of different toppings, such as Black Bean Veggie Chili (this page) or canned baked beans with a little shredded cheese. Yams and sweet potatoes are delicious prepared this way too.
Veggie Jacket Potato
1 potato, baked
2 tsp non-hydrogenated margarine
2 rounded tbsp shredded Cheddar cheese
2 tbsp canned corn, drained and rinsed
2 broccoli florets, cooked and diced
• Cut top off potato and discard. Scoop out flesh, leaving enough potato around sides so it keeps its shape.
• In small bowl, mash potato flesh with margarine and 1 tbsp of cheese. Mix until cheese melts. Add corn and broccoli and combine.
• Scoop potato mixture back into potato skin and top with remaining tbsp of cheese. Place potato in reusable container and refrigerate overnight.
Yield: Serves 1
Fruit
When sending soft fruit to school, be sure to pack it in a hard container to prevent bruising. Encourage your children to use the same container to bring their biodegradable waste home for composting.
|
Fruit |
How to Prepare |
|
Melons: watermelon, honeydew and cantaloupe |
Cut into cubes, balls or slices. |
|
Mangoes |
Wash but don’t peel the mango. Slice mango lengthwise on either side of the pit. With a knife, score fruit on cut side in a criss-cross pattern. Place mango halves face down in a reusable container. To eat, flip mango inside out. |
|
Papaya |
Cut into slices, balls or cubes. Try with fresh lime juice. |
|
Oranges: regular, tangerine, mandarin and clementine |
Large oranges should be cut into sections for young children. Most young children should be able to peel mandarin oranges themselves. |
|
Peaches, Nectarines, Pears and Plums |
Best left whole but can be cut into segments for younger children. Tossing the cut fruit with a little lemon juice should prevent browning. |
|
Avocados |
Works well as a sandwich spread when mixed with lemon or lime juice to prevent browning. |
|
Cherries |
Serve as they are, but because the pits can be a choking hazard, you may want to avoid giving them to younger children. |
|
Grapes |
Can be a choking hazard for young children. You may choose to cut them lengthwise into strips. |
|
Berries: strawberries, blueberries, raspberries, and blackberries |
Perfect for children of all ages—plus they contain more antioxidants than most other fruits and vegetables. |
|
Kiwis |
Peel and cut into slices or chunks. You can also cut the fruit in half and serve with a spoon for scooping out the flesh. |
|
Pineapples |
Cut into chunks or slices. They are also a delicious accompaniment to any fruit salad. |
|
Apples |
Serve whole or, for younger children, cut into segments. Toss cut fruit with a little lemon juice to prevent browning. |
|
Pomegranates |
These can be fiddly. Cut the fruit into quarters for older children and let them pick out the seeds. For young children, you should pick out the seeds before packing. You can also sprinkle the seeds over salad. |
|
Bananas |
Young children often have difficulty peeling bananas. To help them, top the banana at each end with a knife. Then make a slit along one of the seams and cut banana in half. |
|
Dried Fruit: raisins, cranberries, apricots, peaches, apples and banana chips |
Serve on its own, or add to trail mixes. Dried fruit can also be added to baked goods. |
|
Canned fruit |
Choose canned fruit that has been packed in juice rather than syrup. |
Strawberry Applesauce
Rather than buying individually packaged containers of applesauce, make your own and freeze it in muffin tins. It’s less expensive and easier on the environment. If your child prefers plain applesauce, simply omit the strawberries in this recipe.
4 medium apples, peeled, cored and quartered
12 strawberries, topped
• Place apples and strawberries in steamer basket and steam over boiling water until apples are soft, approximately 10 minutes. Let cool.
• Place apples and strawberries in bowl of food processor and purée until smooth. Pour into muffin tins and freeze. Once frozen, transfer to freezer-proof containers and store in freezer. To defrost, take portion out of freezer the night before and place in reusable container. In the morning, stir applesauce and pack.
Yield: Serves 6
Roasted Fruit
This recipe can be made with a variety of fruit combinations. Try peaches and blueberries or apricots with raspberries. Served either on its own or with a dollop of yogurt, this simple dish is sure to please. Roasted fruit can be stored in the refrigerator for several days or frozen for later use.
5 unblemished nectarines, halved and pits removed
25 raspberries
¼ cup granulated sugar
• Preheat oven to 350°F.
• In shallow baking pan or gratin dish, place nectarines skin down in single layer, touching but not overlapping. Dot with raspberries and sprinkle with sugar.
• Place fruit in middle of oven and bake for 30 to 40 minutes, checking after 30 minutes. When done, fruit is tender and should have exuded its juices, leaving delicious syrup on bottom of dish. Roasted fruit will keep in refrigerator for several days.
Yield: Serves 5
The Power of Orange
Canada’s Food Guide recommends that all Canadians eat at least 1 orange vegetable per day. This is because orange vegetables like carrots, sweet potatoes, yams and squash are a good source of carotenoids, which the body converts into vitamin A. Vitamin A is essential for normal growth and development. As well as maintaining healthy vision, vitamin A helps the body boost immune function and fight infection. While most Canadian children get adequate amounts of vitamin A, the same cannot be said for adolescents. Recently it has come to light that approximately 40 per cent of Canadian children aged 14 to 18 years have an intake of vitamin A that falls below the estimated average requirement (EAR).14
To ensure this doesn’t happen to your teen, serve a daily variety of orange fruits and vegetables. Because many orange-coloured fruits are also a good source of beta carotene, they can be served in place of orange vegetables. Such fruit includes papaya, mangoes, peaches, apricots and cantaloupe. Although oranges are a good source of folate and vitamin C, they aren’t considered a good source of vitamin A and therefore cannot replace an orange vegetable. Keep this in mind when packing your child’s lunch box and aim to include at least 1 orange fruit or vegetable.
Fruit Filled Jell-O Fingers
Homemade Jell-O can be made with any combination of clear fruit juice and fresh fruit. Try white grape juice with raspberries or mandarin orange segments or perhaps purple grape juice with sliced strawberries or grapes. These Jell-O fingers can be packed in reusable containers and eaten with either fingers or forks.
4 sachets unflavoured gelatin
4 cups cranberry juice or other clear juice
1 cup blueberries or other small fruit (see suggestions above)
• In large bowl, sprinkle gelatin over 1 cup of cranberry juice and let stand for 2 minutes.
• In saucepan, heat remaining 3 cups of cranberry juice until just boiling. Pour over gelatin mixture and stir until dissolved. Pour into 8- x 8-inch pan, and gently scatter blueberries over mixture.
• Place Jell-O in refrigerator to set for approximately 3 hours or overnight.
• Briefly dip pan in hot water to loosen and flip Jell-O onto large plate or cutting board. With sharp knife, cut Jell-O into cubes or rectangles. You can even use cookie cutters to make fun shapes your kids will love! Jell-O should be refrigerated until ready to be eaten or packed with an ice pack.
Yield: Serves 16
Fruit Leather
Fruit leather contains some vitamin C and fibre, but because it is high in sugar, regular consumption of it increases the risk of developing cavities. From a dental perspective, the sticky consistency and high fructose content of fruit leather makes it no different than candy that sticks to your teeth (such as jujubes or toffee). Furthermore, the citric acid found in many fruit leathers corrodes the teeth, ultimately weakening the enamel. You wouldn’t dream of sending your child to school with a daily bag of gumdrops, so it doesn’t make sense to pack fruit leather every day. When eaten in moderation, fruit leather can be part of a healthy diet, but do encourage your children to brush their teeth after eating it.
Fruit Pots
Perfect for young children, fruit pots contain an assortment of ready-to-eat fruit that can be eaten with either fingers or a fork. To make a fruit pot, pack a variety of different fruit in a reusable container. Choose from any combination of the following: mandarin orange segments, blueberries, strawberries, raspberries, blackberries, cherries, grapes, chunks of pineapple or kiwi, and cubes of melon. The night before, set out a variety of different fruit and get your kids to pack their own fruit pots. If adding sliced apples, pears or peaches, cut up these fruits in the morning and squeeze a little lemon juice over them to prevent browning. In a separate container, place some plain yogurt mixed with a drizzle of honey for dipping.
Fruit for Life
A longitudinal study looking at 4,000 individuals concluded that those who ate the most fruit as children were 38 per cent less likely to develop cancer as adults.15 To ensure your child is reaping the benefits of fruit, aim to serve at least 1 serving for breakfast and 1 serving for lunch. Put dried fruit in cookies, bars and other baked goods. Instead of offering a snack of crackers and cheese, provide a cheese and fruit platter.
