One of the easiest ways to add variety to your child’s lunch box is to use an assortment of different breads, such as pita pockets, buns, bagels, ciabatta, focaccia and wraps. Young children love things in mini, so look for mini bagels and pita pockets. One of the keys to making delicious sandwiches is choosing good quality bread. However, the healthiest breads do not contain preservatives and, as a result, tend to go stale quickly. To keep breads fresh, store them in the freezer. To thaw, either take the bread out the night before or lightly toast in the morning.
Make a concerted effort to choose whole grain bread. The consumption of whole grains has been linked to reduced risk of cardiovascular disease, obesity, diabetes and cancer.16 Whole grain breads have not gone through the refining process, so all 3 components of the grain—the bran, germ and endosperm—remain intact. When grains are refined, the germ and bran are removed, which causes a loss of dietary fibre, B vitamins, minerals and antioxidants.
When choosing bread, read the listed ingredients carefully. Bread made from whole grains will have the word “whole” before the name of the grain. For example, good quality brown bread should be made with 100% whole wheat flour. Be warned: not all brown bread is made with whole grain flour. A dollop of molasses can turn any white bread brown. And just because bread is labelled “multi-grain” does not mean it is made with whole grain flour. Multi-grain simply means a variety of seeds and grains has been used. In fact, many multi-grain breads are made with the same kind of wheat flour that is used to make white bread.
Look for breads that contain at least 2 to 3 g of fibre per slice and recognizable ingredients such as whole grain flour, yeast, honey and salt. It’s never a good sign when your bread is made with lots of strange sounding, polysyllabic ingredients.
It is important to make age-appropriate sandwiches that you know your children will enjoy. Young children are inclined to prefer smaller sandwiches with fewer ingredients. Not only are bulky sandwiches hard for them to grasp, they may have difficulty wrapping their mouths around them. Collect a variety of interesting cookie cutters and cut sandwiches into fun shapes that are the perfect size for little ones.
Be sensitive to your child’s changing preferences. Although she may like tuna sandwiches at home, she may find them overpowering after the sandwich has been sitting in the cloakroom all morning. Learn how your child likes her sandwiches and make an effort to accommodate her tastes.
This chapter is divided into 4 sections: Pinwheels, Sandwiches, Pita Pockets and Souvlaki (made with pita bread), and Wraps. To ease the morning rush, all the recipes in this chapter outline what can be done the night before.
Pinwheels
Pinwheels are appealing to young children, and almost any sandwich can be turned into a pinwheel. To make one, spread the sandwich filling over a small whole wheat tortilla and roll up tightly. If the pinwheel does not hold together, you can use a little cream cheese to seal it. Spread a ½-inch strip of cream cheese along one end of the tortilla. Roll up the tortilla starting with the opposite end and working toward the cream cheese, and press tightly. Using a sharp knife, slice into one-inch rounds.
Pinwheels can also be made with whole wheat bread. To do so, cut the crusts off a slice of bread and flatten it with a rolling pin. Spread the sandwich filling over the bread, roll it up and slice it into pinwheels. Young children may only eat 4 pinwheels and a few apple slices or a couple of grapes for lunch. It’s always preferable for them to experience success with smaller portions than be overwhelmed by a big sandwich.
SunButter and Jam Pinwheels
SunButter is the brand name of an organic sunflower seed butter. This recipe can be made with any seed, soy or nut butter, if your school permits. Prepare these pinwheels the night before and refrigerate overnight.
1 8-inch whole wheat soft flour tortilla
2 tbsp SunButter, or other seed, soy or nut butter
½ tbsp fruit-sweetened jam
• The night before, spread SunButter over tortilla. Spread jam over SunButter and roll up. With a sharp knife, slice into 1-inch rounds, discarding ends. Pack in reusable container and refrigerate overnight.
Yield: Serves 1 or 2 young children
Nut-Free Zones
An increase in life-threatening nut allergies has caused many schools to go “nut free.” Some parents who have come to rely on peanut butter as a lunchtime staple may question whether their children are getting enough protein, but most North American children easily meet their daily protein requirement by eating a balanced diet containing foods from all 4 food groups. The following foods contain approximately the same amount of protein as 2 tbsp of peanut butter (which equals 1 serving of Meat and Alternatives): ¾ cup of yogurt, 1 oz/28g of cheese, 1 cup of milk and 1 oz/28 g of meat. The average slice of cheese pizza contains almost twice as much protein as 2 oz/56 g of peanut butter.
Peanut butter substitutes such as soy butter, which is made from toasted soybeans, and various seed butters, including sunflower and pumpkin seed butters, are also good and increasingly available sources of protein. If your child is reluctant to give up her favourite peanut butter sandwich, serve it for breakfast and pack her usual breakfast for lunch. There is no reason why she cannot enjoy whole grain cereal sprinkled with berries at lunch. Milk, packed in a pre-chilled Thermos, can be poured over the cereal at school.
Cucumber Hummus Pinwheels
These make perfect bite-sized morsels for little hands.
2 tbsp Homemade Hummus (this page) or your favourite store-bought equivalent
1 8-inch piece of cucumber, quartered lengthwise and seeded
1 8-inch whole wheat soft flour tortilla
• The night before, prepare hummus (if using) and cut up cucumber. Reserve 1 cucumber strip for pinwheel. The other 3 quarters can be cut into strips and packaged with other vegetables for tomorrow’s lunch.
• In the morning, evenly spread hummus over tortilla.
• Place cucumber strip at one edge and roll up tightly. With sharp knife, slice into 1-inch rounds, discarding ends. Pack in reusable container.
Yield: Serves 1 or 2 young children
Turkey and Swiss Cheese Pinwheels
These are quick to whip up and can be made either the night before or in the morning. Instead of the turkey and Swiss cheese, you can use ham and Cheddar cheese. Or use whatever meat you have on hand, slicing it as thinly as possible.
1 tbsp light cream cheese
1 8-inch whole wheat soft flour tortilla
1 tsp mustard (optional)
2 tbsp shredded Swiss cheese
2 thin slices cooked turkey, torn into pieces 
• The night before, evenly spread cream cheese over tortilla. Spread mustard (if using) over cream cheese and evenly scatter with cheese and turkey. Roll up tightly. With sharp knife, slice into 1-inch rounds, discarding ends. Pack in reusable container and refrigerate overnight.
Yield: Serves 1 or 2 young children
Salmon Salad Pinwheels
Substitute canned tuna for the salmon in this recipe, if you like.
½ can (7½ oz/213 g) salmon, drained and skin removed
1 tbsp mayonnaise
1 8-inch stalk celery, quartered lengthwise
1 8-inch whole wheat soft flour tortilla
½ tsp light cream cheese
• The night before, in small bowl, combine salmon and mayonnaise. Prepare celery, reserving 1 celery stick for pinwheel. The remaining celery can be cut into sticks and packed with other vegetables for tomorrow’s lunch. Refrigerate salmon mixture and celery overnight.
• In the morning, evenly spread salmon mixture over tortilla, leaving a 1-inch border around tortilla. Place celery at one end of tortilla. Spread cream cheese on opposite end in ½-inch strip. Starting with end of tortilla with celery, roll up tightly, working toward cream cheese end, and press tightly so that cream cheese “glues” pinwheel together. With sharp knife, slice into 1-inch rounds, discarding ends. Pack in reusable container.
Yield: Serves 1 or 2 young children
Christina’s Cranberry Pinwheels
These pinwheels can be made with any combination of dried fruit. Just substitute ¼ cup of your child’s favourite dried fruit for the cranberries and apricots.
2 tbsp light cream cheese
1 8-inch whole wheat soft flour tortilla
5 dried apricots, diced
2 tbsp dried cranberries
• The night before, evenly spread cream cheese over tortilla. Scatter apricots and cranberries over tortilla and roll up tightly. With sharp knife, slice into 1-inch rounds, discarding ends. Pack in reusable container and refrigerate overnight.
Yield: Serves 1 or 2 young children
Mexican Black Bean Pinwheels
These pinwheels are best served with salsa on the side for dipping.
2 tbsp light cream cheese
1 8-inch whole wheat soft flour tortilla
2 tbsp canned black beans, drained and rinsed
2 tbsp diced sweet red pepper
1/3 cup shredded Cheddar cheese
1/3 cup mild salsa
• The night before, spread cream cheese evenly over tortilla. Scatter beans, red pepper and cheese over tortilla and roll up tightly. With sharp knife, slice into 1-inch rounds, discarding ends. Pack pinwheels and salsa in separate reusable containers and refrigerate overnight.
Yield: Serves 1 or 2 young children
Sandwiches
Salmon Salad Bunwich with Caper Dill Mayonnaise
This sandwich is rich in calcium because it contains both canned salmon (with bones) and watercress—good sources of calcium. This recipe makes enough sandwich filling for 2 to 3 sandwiches, depending on appetite and the size of the bun.
1 can (7½ oz/213 g) salmon, drained and skin removed
1 rounded tbsp mayonnaise
1 rounded tbsp finely diced red onion (optional)
2 tsp capers
1 rounded tsp chopped fresh dill
1 tsp fresh lemon juice
1 whole grain bun, cut in half horizontally
½ cup chopped watercress
• The night before, combine salmon, mayonnaise, red onion (if using), capers, dill and lemon juice and refrigerate overnight.
• In the morning, spread bottom half of bun with half salmon mixture. Top with watercress and remaining half of bun. Cut sandwich in half and pack in reusable container. Extra filling can either be refrigerated for tomorrow’s lunch or used for additional sandwich.
Yield: Serves 1
The ABCs of Omega-3s
Omega-3 fatty acids are essential nutrients. Our bodies cannot make them in sufficient quantity to meet our physiological needs and so they must be supplied by our diet. Omega-3 fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive, behavioural and cardiovascular function.
There are 3 main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Fish is the best source of omega-3 fatty acids as it contains both DHA and EPA, the 2 types of omega-3 fatty acids that are readily used by the body and particularly important for cognitive function. For this reason a healthy diet should contain at least 2 servings of fish per week. ALA comes from plant-based sources such as flaxseeds, walnuts and canola oil. When ALA is eaten, the body converts it into EPA and DHA. However, this conversion is not done very efficiently, so it is best to obtain DHA and EPA directly from fish.
Because of their beneficial properties, omega-3 fatty acids are increasingly being added to a variety of foods, including orange juice, milk, cheese and yogurt. When purchasing these foods, try to find those fortified with fish oil DHA and/or EPA as opposed to ALA. This is especially important for children who do not eat fish regularly.
Egg Salad Bunwich
Eggs have a fairly delicate flavour and can be overpowered by the green onion in this recipe, so it’s best to wait till the last minute to add it.
1 hard-boiled egg, chopped
1 tbsp mayonnaise
10 thin slices of green onion (optional)
1 whole wheat roll, cut in half horizontally
1 leaf green leaf lettuce, torn in half
• The night before, in a small bowl, combine eggs and mayonnaise and refrigerate overnight.
• In the morning, add onions (if using) to egg mixture and stir to combine. Spread egg mixture over bottom half of roll. Top with lettuce and remaining half of roll. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Tips for Preventing Soggy Sandwiches
• Pack tomatoes and other moist ingredients separately, as they can seep into the bread and make it soggy. Alternatively, you can seed and dice tomatoes before adding them to sandwiches.
• Use dry ingredients. Make sure any lettuce and other vegetables are thoroughly dry after washing.
• Put a layer of dried lettuce next to the bread and then put your sandwich filling, sauce or mayonnaise on top of the lettuce so it doesn’t seep into the bread.
• Lightly toast the bread or bun first to make it less susceptible to seepage.
• Add crispy vegetables to sandwiches. Try celery, cucumber, carrots, radishes or pickles. Use shredded cabbage instead of lettuce.
• Make sandwiches with frozen bread. The bread is less likely to absorb the filling and will be thawed by lunch. Using frozen bread also helps to keep your sandwich cold.
• If your child is particularly sensitive to soggy sandwiches, you may have to pack the filling separately.
• Spread the bread with a little non-hydrogenated margarine before adding moist ingredients. The margarine acts as a barrier.
Roast Beef Bagel
Cook extra roast beef for dinner so that you can make this sandwich for lunch the next day.
1 whole grain bagel, cut in half horizontally
2 thin slices cooked roast beef
½ tsp Dijon mustard (or yellow mustard if your child prefers)
½ tsp mayonnaise
¼ tsp horseradish (optional)
4 thin slices cucumber
2 slices tomato, seeded and cut into strips
1 leaf romaine lettuce, torn into smaller pieces
1 thin slice red onion (optional)
1 slice aged Cheddar cheese
Kosher salt and freshly ground pepper
• The night before, organize ingredients and refrigerate.
• In the morning, toast bagel lightly.
• Place roast beef on bottom half of bagel. Thinly spread mustard, mayonnaise and horseradish (if using) over meat. Top with cucumber, tomatoes, lettuce, red onion (if using) and cheese. Sprinkle with salt and pepper to taste, and top with remaining half of bagel. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Luncheon Meats
Cold cuts or luncheon meats have long been a lunchroom staple. Although convenient, the vast majority of these meats are high in sodium, fat and chemical preservatives and should not be the mainstay of your child’s lunch. In fact, a typical serving of deli meat contains as much as 30 per cent of an adult’s daily sodium intake and 25 per cent of his fat intake. This is signifigant considering that the meat is only part of the sandwich filling. For a healthier alternative, substitute home-cooked meat in sandwiches. To do so, cook extra meat (chicken, turkey, beef, lamb or pork) with dinner. Properly cooked, leftover meat can be safely stored in the refrigerator for several days. Alternatively, you can divide the meat into individual portions and freeze for future use. To defrost, remove the meat from the freezer the night before and place it in the refrigerator. It will be ready to use by morning.
You can also look for nitrate-free alternatives, which are available at many artisanal butchers across Canada. Because these meats do not contain preservatives, they will not keep as long as regular deli meats and should be used within a couple of days.
Veggie Tuna Bagel
Young children tend to prefer simple flavours and foods with fewer ingredients, whereas older children are more adventurous. In this recipe you can add all the suggested vegetables or just a couple. Pick the ones your child likes, or even better, get him to choose the veggies and make the sandwich himself! Remember, children are more likely to eat a meal when they have been involved in preparing it.
1 can (6 oz/170 g) low-sodium, light tuna, drained
½ cup mixed vegetables, such as grated carrot, corn, diced celery, diced radishes and diced sweet red pepper
1 tbsp chopped fresh cilantro
2 tsp finely diced red onion or green onion (optional)
1 rounded tbsp mayonnaise
2 whole wheat bagels, cut in half horizontally
8 slices cucumber
2 handfuls arugula
• The night before, combine tuna, your choice of vegetables, cilantro, onion (if using) and mayonnaise. Refrigerate overnight.
• In the morning, lightly toast bagels.
• Spread tuna mixture on bottom halves of bagels. Top with cucumber, arugula and remaining halves of bagels. Cut sandwiches in half and pack in reusable containers.
Yield: Serves 2
Canned Tuna
A tuna sandwich is a healthy lunch and a good way to boost your child’s intake of omega-3 fatty acids. However, if your child eats tuna daily, she runs the risk of developing mercury toxicity, which can cause damage to the central nervous system and even death. Symptoms of mercury toxicity include memory loss, loss of concentration, numbness and/or tingling in the hands and feet, depression and possible sensory impairment, such as diminished vision, hearing or speech.
Mercury accumulates in the food chain, and therefore larger predatory fish such as albacore tuna have higher mercury levels. Because of this, Health Canada recommends that young children between the ages of 1 and 4 years eat no more than 1 Food Guide serving (75 g, 2½ oz, ½ cup) per week and that children between the ages of 5 and 11 eat no more than 2 Food Guide servings per week.17 At present there are no restrictions on canned light tuna as it is made with smaller fish (such as skipjack, yellowfin and tongol). Due to their smaller body mass, children are more susceptible than adults to toxicity. Therefore it makes sense to choose canned light tuna whenever possible and not to exceed Health Canada’s recommendations for consumption.
Lox and Cream Cheese Bagel
If you are making this sandwich for younger children, try to find mini bagels—which are always a hit—and adjust portions accordingly.
1 bagel, cut in half horizontally
1 ½ tbsp light cream cheese
2 thin slices smoked salmon
1 thin slice red onion (optional)
1 tsp capers
• The night before, organize ingredients and refrigerate.
• In the morning, toast bagel lightly.
• Spread cream cheese evenly over bagel, top with salmon and onion (if using) and sprinkle with capers. Top with remaining half of bagel. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Listeriosis and Luncheon Meats
Concern over the safety of luncheon meats spiked after the 2008 listeriosis outbreak in Canada. Listeria monocytogenes (listeria) is a type of bacteria that can cause a rare but serious illness called listeriosis. The outbreak originated in a meat processing plant in Toronto. Twenty-three Canadians died and 57 became seriously ill.18
For many, this crisis was the catalyst to look for safer and healthier alternatives to cold cuts. By switching to home-cooked meat you can avoid the preservatives as well as the high sodium and fat content of most processed meats. To minimize your risk of contracting listeriosis or other food-borne illnesses, make sure meat, poultry and fish are thoroughly cooked. Although it is best to eat leftovers within 24 hours, properly cooked meat and fish can be safely stored in the refrigerator for several days.
If you continue to serve deli meat occasionally, you can reduce your risk of contracting listeriosis by reheating both deli meat and hot dogs until steaming hot (microwave on high for approximately 10 to 12 seconds). If you want to eat the meat cold, refrigerate it after heating, but do not use the original packaging. Never eat hot dogs straight from the package, and be sure to carefully discard the fluid from the hot dog package because it may contain bacteria. You can further minimize your risk of infection by choosing salted and dried deli meat, such as pepperoni and salami, which is less likely to support the growth of bacteria.
Smoked Paprika Mayonnaise
⅓ cup mayonnaise
¾ tbsp smoked paprika
• In small bowl, combine mayonnaise and paprika.
Yield: ¾ cup
Tortilla Bocadillo
This potato omelette sandwich, or bocadillo de tortilla as it is called in Spain, is traditionally served with Smoked Paprika Mayonnaise. It is a little spicy, so if you are making this sandwich for young children, you may want to use regular mayonnaise instead.
2 triangular shaped wedges of Spanish Omelette (this page), cut so they fit side by side in rectangle shape on baguette
1 tbsp Smoked Paprika Mayonnaise (this page)
1 6-inch piece of baguette, cut in half horizontally
1 handful baby spinach
• The night before, prepare Spanish Omelette (or make it on the weekend for a perfect family brunch and save leftovers) and Smoked Paprika Mayonnaise and refrigerate.
• In the morning, spread Smoked Paprika Mayonnaise on each side of baguette. Place omelette segments on one half of baguette, top with spinach and other half of baguette. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Santa Fe Chicken Bagel
This sandwich is likely to appeal to older children or those with more sophisticated palates.
1 bagel, cut in half horizontally
¼ avocado
1 squeeze fresh lime juice
1¼ oz/35 g chicken breast, cooked and thinly sliced
1 rounded tsp Smoked Paprika Mayonnaise (this page)
1 slice sweet yellow or red pepper
1 slice tomato, seeded and cut into strips
1 leaf romaine lettuce, halved
• The night before, organize ingredients and prepare Smoked Paprika Mayonnaise. Refrigerate overnight.
• In the morning, lightly toast bagel.
• Mash avocado with lime juice and spread evenly over one half of bagel. Top with chicken.
• Spread Smoked Paprika Mayonnaise on chicken and top with yellow pepper, tomatoes, lettuce and remaining half of bagel. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Shrimp Sandwich
This sandwich can be made with any type of bread and is also delicious with a few slices of avocado. If you’re not serving it immediately, mash a little lemon or lime juice with the avocado to prevent it from browning.
½ cup peeled cooked shrimp
1 tomato, seeded and diced
1 rounded tbsp mayonnaise
2 tsp cocktail sauce
1 tsp chopped fresh parsley (optional)
4 slices whole wheat bread
1 large handful arugula
• The night before, in small bowl, combine shrimp, tomatoes, mayonnaise, cocktail sauce and parsley (if using) and refrigerate overnight.
• In the morning, lightly toast bread. Spread shrimp mixture on 2 slices of bread and top with arugula and remaining slices of bread. Cut sandwiches in half and pack in reusable containers.
Yield: Serves 2
Does Fish Consumption Lower the Risk of Depression?
It has long been suggested that the omega-3 fatty acids in fish play a role in reducing the symptoms of depression in adults. Recently, a study looking at adolescents showed an association between higher fish intake and lower rates of depression in teenage boys.19
Cucumber Sandwich
This simple sandwich is ideal for young children. Dig out the cookie cutters to create a tantalizing treat. For variety you can add a few slices of sweet red pepper and/or romaine lettuce.
2 slices whole wheat bread
1 tsp non-hydrogenated margarine
2 tsp mayonnaise
8 slices of cucumber, thinly sliced
Kosher salt and freshly ground pepper (optional)
• The night before, organize ingredients and refrigerate.
• In the morning, lightly toast bread slices and spread with margarine.
• Spread 1 slice of bread with mayonnaise and top with cucumbers. Sprinkle lightly with salt and pepper to taste (if using) and top with remaining slice of bread. Use cookie cutters to cut out fun shapes and pack in reusable container.
Yield: Serves 1
Chili Mayonnaise
Chili Mayonnaise is an ingredient in our Flank Steak Sandwich below and is also delicious in chicken salad sandwiches.
2 tbsp mayonnaise
1 tsp Asian garlic chili sauce or sweet chili sauce
• In small bowl, combine ingredients thoroughly.
Yield: Approximately 2 tbsp
Flank Steak Sandwich
Ciabatta is a crusty bread that goes well with roast beef and steak sandwiches. If you cannot find the individual buns, buy a loaf and cut it into slices. Foccacia also works well with beef sandwiches.
4 thin slices Barbecued Asian Flank Steak (this page)
2 tsp Chili Mayonnaise (above)
1 ciabatta bun, cut in half horizontally
1 large handful arugula 6 slices cucumber
2 thin slices sweet red pepper
1 to 2 slices mozzarella cheese (optional)
• The day before, prepare Barbecued Asian Flank Steak for dinner and refrigerate leftovers. Prepare Chili Mayonnaise and organize ingredients. Refrigerate overnight.
• In the morning, spread one half of bun with Chili Mayonnaise. Top with arugula and then slices of Barbecued Asian Flank Steak, cucumber, red pepper, cheese (if using), and remaining half of bun. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Homemade Pesto
Pesto is useful to have on hand. It can be tossed with pasta to make Kid’s Pesto Pasta Salad (this page) or used in a variety of different sandwiches. If your school is nut-free, simply omit the pine nuts—the pesto is delicious this way too! Extra pesto can be frozen in ice cube trays.
1 ½ cups packed fresh basil leaves 
1 cup grated Parmesan cheese
½ cup pine nuts (optional)
2 garlic cloves
2 to 4 tbsp extra-virgin olive oil
• In bowl of food processor, process basil, Parmesan, pine nuts (if using) and garlic until finely minced. With processor running, slowly pour olive oil through feed tube and process until smooth consistency is reached.
Yield: Approximately 2 cups
Chicken Pesto Ciabatta
You can replace the ciabatta bun in this recipe with a whole wheat tortilla and turn it into a wrap. If you do, use the lettuce as a barrier between the tortilla and the rest of the ingredients so the wrap doesn’t get soggy.
1 small tomato, seeded and diced
2 oz/56 g cooked chicken breast, thinly sliced
1 tbsp Homemade Pesto (above), or your favourite storebought equivalent
1 ciabatta bun, cut in half horizontally
1 tsp mayonnaise
1 large leaf green leaf lettuce, torn in half
¼ avocado
1 squeeze fresh lemon or lime juice
• The night before, seed and dice tomato, cook chicken breast and organize rest of ingredients. Refrigerate overnight.
• In the morning, spread pesto evenly on bottom half of bun. Top with chicken. Spread mayonnaise on chicken and top with lettuce and tomatoes.
• In small bowl, mash avocado with lemon juice and spread on top half of bun. Place on top of tomatoes. Cut sandwich in half and pack in reusable container.
Yield: Serves 1
Ellie’s Lunch Box Pizzas
These are always a hit with Brenda’s daughter, Ellie. As an added benefit, they can be made and packed the night before. For variety, try different toppings such as thinly sliced mushrooms, thinly sliced zucchini, finely diced pineapple, diced cooked chicken and a little feta cheese. Get your kids to choose their own toppings.
1 whole wheat English muffin, cut in half horizontally
2 rounded tsp tomato paste
2 very thin slices sweet red or yellow pepper
3 tbsp shredded Cheddar cheese
2 cherry tomatoes, thinly sliced
• The night before, toast English muffin to prevent sogginess.
• Thinly spread tomato paste on each half of English muffin and top with red pepper and cheese. Place 2 to 4 slices of tomato on each pizza.
• Place pizzas directly on oven rack and broil until cheese bubbles and pizzas begin to brown around edges. Placing pizzas on rack helps keep crust crisp. Lay baking sheet on rack below to catch dripping cheese.
• Lay pizzas on wire rack to cool. Pizzas must be completely cool before packing to avoid condensation from forming inside container.
• Pack in reusable container and refrigerate overnight.
Yield: Serves 1
Should I Be Concerned about the Presence of Hormones in Our Food Supply?
Although banned in Europe, hormones are routinely given to beef cattle in both Canada and the United States to speed up their growth and increase lean body tissue. Although Health Canada states growth hormones do not pose a threat to human health,20 some scientists remain concerned. They worry hormonal residue in the meat could potentially disturb hormonal balances in the body. Some fear this may contribute to an earlier onset of puberty for girls.
While these fears are primarily theoretical, it makes sense to avoid food that contains hormones, especially for growing children. Consider buying organic beef, which is raised without the use of hormones or antibiotics. Alternatively, substitute ground turkey or chicken in recipes. Not only is poultry reared without hormones, ground poultry is also leaner than ground beef. In Canada, hormones are not used in the production of lamb, pork, poultry or dairy cattle. Recombinant bovine somatotropin (rBST), a synthetic hormone, is given to dairy cattle in the United States to speed up their milk production. It has never been approved for sale in Canada. If you are in the habit of cross-border shopping or buying American dairy products, you may want to reconsider.
The Sausage Hot Dog
The quality of sausage meat varies significantly. Read labels or talk to your butcher to find out what is in the sausages you buy. Choose one that contains a higher percentage of meat and ingredients such as herbs, spices and bread crumbs. If the ingredient list is long and there are a lot of strange-sounding additives, give the sausage a pass.
The topping options in this recipe are merely suggestions. Find out what your child likes with his sausage and pack accordingly.
Children who have access to microwaves may choose to reheat their sausage at school. If a cold sausage doesn’t appeal, try sending bangers and mash. To do so, prepare extra mashed potatoes for dinner and cook the sausage the night before. In the morning, simply reheat the potatoes and sausage. Cut the sausage into chunks and pack them in a Thermos over the mashed potatoes.
1 good quality turkey sausage
1 whole wheat hot dog bun, cut in half horizontally
Topping Options:
Shredded Cheddar cheese
Sautéed onions (which can be made the night before)
Ketchup
Mustard
Relish
• The night before, cook sausage, let cool and refrigerate. Pack selected toppings and refrigerate overnight.
• In the morning, cut bun in half. Place sausage next to bun and pack in reusable container.
• At school, your child will place hot dog in bun and dress with desired toppings.
Yield: Serves 1
More Sandwiches
In addition to our many sandwich recipes, you may want to try some of the following filling combinations.
Cream cheese with 1 or 2 of the following options: sliced cucumber, sliced sweet red pepper, mashed avocado with a squeeze of lime juice, seeded and diced tomatoes, a selection of chopped dried fruit, fruit-sweetened jam, mashed sardines mixed with ketchup, and lettuce.
Hummus with 1 or 2 of the following options: sliced cucumber, shredded Cheddar cheese, seeded and diced tomatoes, sliced sweet red pepper, lettuce, grated carrot and grated beet
Tuna and mayonnaise with 1 or 2 of the following options: corn, green onions, ketchup, diced celery, diced radishes, shredded cheese, sliced cucumber, grated carrot, diced sweet red pepper and any of the dark lettuces
Peanut butter or almond butter (if your school permits) or sunflower seed butter with 1 or 2 of the following options: sliced banana, fruit-sweetened jam, raisins or other diced dried fruit, grated carrot, lettuce, crispy bacon and diced apple
Any sliced cheese with mustard and/or mayonnaise and one or 2 of the following options: grated carrot, grated beet, lettuce, seeded and diced tomatoes, sliced cucumber, sliced sweet red pepper, avocado mashed with fresh lime juice, sliced pickles, and your choice of leftover meat (ham, chicken, turkey, pork or beef)
Canned salmon and mayonnaise with 1 or 2 of the following options: ketchup, green onions, diced celery, corn, sliced cucumber, diced radishes, lettuce, shredded cheese and grated carrot
Shredded Cheddar cheese with relish and grated beet and/or grated carrot
Hard-boiled egg mashed with mayonnaise and crumbled bacon and/or seeded and diced tomatoes, diced celery and/or diced sweet red pepper
Cooked shredded turkey or chicken with cranberry sauce, mayonnaise and lettuce; or mango chutney, lettuce and sliced cucumber
Leftover grilled vegetables (zucchini, sweet red pepper, eggplant) with spinach, goat cheese and pesto
TIP: If your child likes peanut butter and banana sandwiches (or sunflower seed and banana sandwiches), consider packing the banana separately as sliced banana goes mushy if it sits in the cloakroom all morning long. To avoid this, pack a dull knife so that your child can slice and add the banana to her sandwich at school.
Pita Pockets and Souvlaki
The following sandwiches are made with pita bread. Pita bread can be cut in half to create 2 pita pockets that can be opened and filled, or it can be stuffed and rolled like a souvlaki. When making a souvlaki, place lettuce in the pita to act as a barrier between the bread and the meat and tzatziki. The lettuce prevents the sauce from seeping into the pita and making the sandwich soggy. Always pack souvlaki seam down so it doesn’t unroll.
If you find pita bread difficult to open, simply heat it in the microwave for 20 seconds. Once heated, it should open with ease.
Lamb Meatball Souvlaki
This is a perfect sandwich for lunch and dinner. At Brenda’s house the adults enjoy it with a few drops of hot sauce. It is also good with hummus and sliced pickles.
3 to 4 Lamb Meatballs (this page), depending on appetite
2 tbsp Minted Tzatziki (this page) or your favourite store-bought equivalent
1 whole wheat pita pocket
2 large leaves green leaf lettuce
2 tbsp seeded and diced tomato
• The night before, prepare Lamb Meatballs and Minted Tzatziki (if using) and refrigerate overnight.
• In the morning, slit top of pita pocket with knife and gently open. Place 1 lettuce leaf inside. Place meatballs on top of lettuce. Drizzle tzatziki on top of meatballs and top with tomatoes. Tear remaining lettuce leaf into bite-sized pieces and place on top of tomatoes. Wrap tightly to enclose filling and place seam side down in reusable container.
Yield: Serves 1
Salmon Souvlaki Pita
3 Mini Salmon Patties (this page)
2 tbsp Dilled Tzatziki (this page) or store-bought alternative
2 large leaves green leaf lettuce
1 whole wheat pita pocket
• The night before, prepare Mini Salmon Patties and Dilled Tzatziki (if using) and refrigerate overnight.
• In the morning, slit top of pita pocket with knife and gently open. Place 1 lettuce leaf inside pita pocket. Place salmon patties on top of lettuce and drizzle with tzatziki. Tear remaining lettuce leaf into bite-sized pieces and stuff into pita. Wrap tightly to enclose filling. Place seam side down in reusable container.
Yield: Serves 1
Dilly Delicious Tuna Pita Pocket
This is a yummy alternative to an old-fashioned tuna sandwich.
1 can (6 oz/170 g) low-sodium, light tuna, drained
1 rounded tbsp mayonnaise
1 squeeze fresh lemon juice
1 tbsp finely diced red onion (optional)
1 large dill pickle, diced
½ rounded tsp chopped fresh dill
Freshly ground pepper
1 whole wheat pita pocket
2 large leaves green leaf lettuce
6 slices cucumber
• The night before, combine tuna, mayonnaise, lemon juice, onion (if using), pickle and dill. Add pepper to taste, and refrigerate overnight.
• In the morning, cut pita in half and gently open up pockets. Place 1 lettuce leaf inside each pita pocket. Divide tuna mixture evenly between pita pockets and top with cucumber slices. Pack in reusable container.
Yield: Serves 1 (for young children, half a pita will suffice)
Greek Pita Pocket
If you don’t have pita bread, the following sandwich can be made with whole wheat bread or a whole grain bagel. Serve this sandwich with Minted Tzatziki (this page) and vegetable sticks for dipping.
¼ cup Homemade Hummus (this page) or your favourite store-bought equivalent
10 slices cucumber
8 strips of sweet red pepper
8 strips of sweet green pepper
1 tsp red onion, finely diced
½ tomato, seeded and diced
1 dill pickle, sliced
1 whole wheat pita pocket
2 large leaves green leaf lettuce
¼ cup crumbled feta cheese
• The night before, prepare Homemade Hummus (if using) and refrigerate. Slice or chop cucumber, red and green peppers, onion, tomatoes and pickle and refrigerate overnight.
• In the morning, cut pita in half and gently open up pockets. Line each pocket with 1 lettuce leaf and spread with hummus. Stuff cucumber, red and green peppers, onion, tomatoes and pickle into each pocket and sprinkle with feta cheese. Pack in reusable containers.
Yield: Serves 1 (for young children, half a pita will suffice)
The Power of Presentation
For young children, the school day is long and a packed lunch can represent a little comfort from home. Make an effort to personalize your children’s lunch boxes. Get their help in selecting a lunch kit and water bottle they like. Personal touches like a well-placed sticker of their favourite cartoon character, a joke or a note are sure to bring a smile to any child’s face. If your child has a test or is competing in a sporting event, be sure to include a good luck message. Adding the occasional novelty item such as a pen or pencil is always a fun surprise.
Your child’s lunch should look appealing as well as taste good. Choose colourful fruits and vegetables that look enticing together. Use cookie cutters to perk up boring sandwiches. After all, the more attractive a lunch looks, the more likely it is to be eaten.
Wraps
A wrap is perfect for someone with a big appetite, since a lot can be packed into it. Another benefit of a wrap is that soft flour tortillas are less likely to get soggy than other types of bread. A large piece of romaine or green leaf lettuce works well as a barrier between the sandwich filling and the tortilla. Instead of using foil or cling wrap to hold your wrap together, try spreading a ½-inch strip of cream cheese along one end of the wrap. Starting with the other end, roll the wrap toward the cream cheese and press tightly. The cream cheese will act as “glue” to seal the wrap together, eliminating the need for foil or plastic wrap (and the resulting waste). You’ll need the larger size of tortillas to make these wraps.
Mango Chicken Curry Wrap
This wrap is perfect for your adventurous eater!
⅓ cup diced cooked chicken
4 radishes, diced
½ stalk celery, diced
1 tbsp mayonnaise
1 tbsp low-fat plain yogurt
1 tsp tomato paste
1 tsp medium curry powder
⅓ cup diced mango
2 large leaves romaine lettuce
2 10-inch whole wheat soft flour tortillas
2 handfuls arugula
½ tsp cream cheese
• The night before, in small bowl, combine chicken, radishes, celery, mayonnaise, yogurt, tomato paste and curry powder and refrigerate overnight.
• In the morning, add mango to chicken mixture and stir to combine.
• Place 1 lettuce leaf in centre of each tortilla. Spread 8-inch vertical strip of chicken mixture along centre of each lettuce leaf and top with arugula.
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Repeat with second wrap. Place seam side down in reusable containers.
Yield: Serves 2
Do Foods Cause Hyperactivity?
Contrary to popular belief, sugar does not cause hyperactivity. In fact, it actually has the opposite effect. Sugar causes the release of serotonin, which has a calming effect on the body and actually helps us sleep. But many foods that contain a lot of sugar are also high in a number of chemical additives that may contribute to hyperactivity in sensitive children. These additives include a group of chemical preservatives called benzoates, as well as 4 artificial colours (tartrazine, ponceau, sunset yellow and carmoisine). These additives may be listed on labels as “preservatives” and “artificial colour,” since there is currently no regulation requiring they be listed by name.
Some common foods known to contain these benzoates and artificial colours include boxed macaroni and cheese, candy, chewing gum, soda pop, yogurt, jam and jelly, canned soup, sauces including barbecue, soy and teriyaki, as well as some convenience food mixes such as pudding and cake mixes. Caffeine, a naturally occurring compound found in chocolate, is another stimulant known to cause hyperactivity in sensitive children.
Chemical additives are just one more reason to keep processed foods out of the lunch box and to pack a healthy variety of whole foods instead.
Black Bean Turkey Taco Wrap
Black Bean Turkey Tacos (this page) are a favourite dinner at Brenda’s house, and the best part is that leftovers can be turned into wraps for lunch the next day. In fact, the entire wrap can be assembled the night before and refrigerated overnight.
1 large leaf green leaf lettuce
1 10-inch whole wheat soft flour tortilla
3 tbsp Black Bean Turkey Taco mixture (this page), chilled
2 tbsp shredded Cheddar cheese
2 tbsp seeded and diced tomatoes (optional)
½ tsp light cream cheese
2 tbsp salsa
• The night before, place lettuce in centre of tortilla. Spread Black Bean Turkey Taco mixture in 8-inch vertical strip in centre of lettuce. Top with cheese and tomatoes (if using).
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom and top ends of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
• Pack salsa in separate reusable container so that the wrap can be dipped at school.
Yield: Serves 1
Basil Mayonnaise
Basil mayonnaise is a delicious alternative to regular mayonnaise and a lovely complement to chicken, shrimp and vegetable sandwiches.
¼ cup mayonnaise
1 tbsp finely chopped fresh basil
1 squeeze fresh lemon juice
• In small bowl, combine ingredients thoroughly.
Yield: ¼ cup
Turkey Club Wrap
This wrap can be made with chicken instead of turkey.
1 tbsp Basil Mayonnaise (above)
1 slice bacon, cooked crisp and crumbled
⅓ cup diced cooked turkey
1 large leaf romaine lettuce
1 10-inch whole wheat soft flour tortilla
½ tomato, seeded and diced
¼ avocado, diced
1 squeeze fresh lemon juice
1 tsp light cream cheese
• The night before, prepare Basil Mayonnaise and cook bacon. In small bowl, combine Basil Mayonnaise, bacon and turkey, and refrigerate overnight.
• In the morning, place lettuce in centre of tortilla. Spread turkey mixture on lettuce in 8-inch vertical strip and top with tomatoes.
• Toss together avocado and lemon juice, and scatter over turkey mixture.
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Veggie Hummus Wrap
Add a few drops of hot sauce to this wrap if your child likes a bit of heat.
3 tbsp Homemade Hummus (this page) or your favourite store-bought equivalent
4 strips sweet red pepper
4 2-inch strips of cucumber, seeded and julienned
½ tomato, seeded and diced
½ large dill pickle, quartered
1 tsp finely diced red onion (optional)
1 carrot, grated
1 large leaf green leaf lettuce
1 10-inch whole wheat soft flour tortilla
½ tsp light cream cheese
• The night before, prepare Homemade Hummus if using. Cut red pepper, cucumber, tomato, pickle and onion (if using) and grate carrot. Refrigerate overnight.
• In the morning, place lettuce in centre of tortilla. Spread hummus in 8-inch strip in centre of lettuce. Top with red pepper, cucumber, carrot, tomato, pickle and onion (if using).
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Charlie’s Chicken Souvlaki Wrap
Named after Brenda’s son, this wrap is Charlie’s favourite sandwich. Some tzatziki on the side for dipping is always welcome.
1 rounded tbsp Minted Tzatziki (this page) or store-bought equivalent
4 1-inch strips of cucumber, seeded
½ small tomato, seeded and diced
⅓ cup diced cooked chicken
1 large leaf green leaf lettuce
1 10-inch whole wheat soft flour tortilla
½ tsp light cream cheese
• The night before, prepare Minted Tzatziki if using. Cut up cucumber, tomato and chicken, and refrigerate overnight.
• In the morning, place lettuce in centre of tortilla. Evenly spread Minted Tzatziki in 8-inch vertical strip in centre of lettuce. Top with cucumber, tomatoes and chicken.
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Packing Fibre
Fibre should be an important part of your child’s lunch box. Since dietary fibre comes from plant sources and cannot be fully digested or absorbed, it helps prevent constipation by regulating bowel function. High fibre foods are more filling than lower fibre options, and they also tend to be lower in calories—so increasing fibre intake is one of the key principles in preventing obesity and maintaining a healthy weight.
In fact, a recent study looking at overweight children between the ages of 11 and 17 found that those who increased their fibre intake over a 2-year period had a 4 per cent drop in abdominal obesity, while those who consumed less fibre experienced a 21 per cent increase in belly fat. The study’s authors believe that a modest increase in dietary fibre (equivalent to 1 whole wheat tortilla or ½ cup of beans per day) could have a significant impact on abdominal obesity.21 This is an important finding because abdominal obesity is associated with an increased risk of both heart disease and diabetes.
To increase your child’s intake of fibre, be sure to pack at least 2 servings of Vegetables and Fruit in their lunch box. Make salads with whole grains (quinoa, bulgur or brown rice) and add legumes to both salads and soups. Always make sandwiches, wraps and pita pockets with whole grain breads and buy whole grain products whenever possible. When buying these products, always look at the fibre content on the Nutrition Facts table and avoid relying on front package claims, which are often ambiguous. Just because bread is labelled “multi-grain,” doesn’t necessarily mean it is made with whole grain flour. “Multi-grain” merely means that a variety of grains were used.
Grated Veggie Wrap
Packed full of fibre, this sandwich is sure to satisfy your ravenous teen.
1 tomato, seeded and diced
5 slices cucumber, seeded and diced
5 strips sweet red pepper
¼ cup grated beet
2 tbsp grated carrot
2 tsp finely diced onion (optional)
1 large leaf romaine lettuce
1 10-inch whole wheat soft flour tortilla
¼ avocado
1 squeeze fresh lime juice
2 tbsp crumbled feta cheese
1 rounded tsp mustard
1 tsp cream cheese
• The night before, chop or grate cucumber, red pepper, beet, carrot and onion (if using) and refrigerate overnight.
• In the morning, place lettuce in centre of tortilla.
• In small bowl, mash avocado with lime juice, and spread in 8-inch vertical strip in centre of lettuce. Top with cucumber, red pepper, beet, carrot and onion (if using). Evenly scatter feta cheese over vegetables.
• Evenly spread mustard along left-hand side of tortilla, and spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Asian Chili Mayonnaise
¼ cup mayonnaise
½ tsp Sriracha Asian chili hot sauce, or more if preferred
½ tsp soy sauce
4 drops sesame oil
• In small bowl, combine ingredients thoroughly.
Yield: ¼ cup
Asian Chili Chicken Wrap
This is also good with shrimp—just substitute an equal amount of shrimp for the chicken.
⅓ cup diced cooked chicken
1 large radish, diced
1 tbsp diced water chestnuts or celery
1 tsp finely chopped fresh cilantro (optional)
1 rounded tbsp Asian Chili Mayonnaise (above)
4 strips sweet red pepper
3 snow peas, trimmed and cut lengthwise into thin strips
1 large leaf green leaf lettuce
1 10-inch whole wheat soft flour tortilla
½ tsp light cream cheese
• The night before, in a small bowl, combine chicken, radishes, water chestnuts, cilantro and Asian Chili Mayonnaise. Slice red pepper and snow peas. Refrigerate overnight.
• In the morning, place lettuce in centre of tortilla. Top with chicken mixture, red pepper and snow peas.
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Chicken Veggie Wrap
⅓ cup diced cooked chicken
⅓ stalk celery, diced
1 tbsp chopped fresh cilantro (optional)
1 tbsp mayonnaise
¼ carrot, julienned
¼ tomato, seeded and diced
¼ green onion, cut into thin strips (optional)
2 tbsp finely shredded cabbage (optional)
1 large leaf green leaf lettuce
1 10-inch whole wheat soft flour tortilla
½ tsp light cream cheese
• The night before, in small bowl, combine chicken, celery, cilantro (if using) and mayonnaise. Cut up carrot, tomato and green onion and shred cabbage (if using). Refrigerate overnight.
• In the morning, place lettuce in centre of wrap. Spread chicken mixture in 2-inch strip in centre of lettuce. Top with carrot, tomato, green onion and cabbage (if using).
• Spread ½-inch strip of cream cheese along right-hand end of tortilla.
• Wrap lettuce around filling, then fold 1½-inch bottom end of tortilla toward centre, and roll up tightly from left toward cream cheese edge, pressing to seal. Place seam side down in reusable container.
Yield: Serves 1
Quesadillas
While quesadillas may seem like an odd choice for the lunch box, kids love them whether they are served hot or cold. This means they can be made and packed the night before. When making quesadillas for the lunch box, be sure to cook the tortilla until it’s crispy and allow it to cool thoroughly by placing it on a wire rack before packing. This prevents condensation from forming inside the container. Quesadillas can be served with salsa or ketchup packed in a separate container for dipping.
Pizza Quesadillas
If your children have simpler tastes, you can always omit the tomato paste in this recipe to make a plain cheese quesadilla.
1 rounded tbsp tomato paste
2 10-inch whole wheat soft flour tortillas
3 tbsp mozzarella cheese, shredded
3 tbsp Cheddar cheese, shredded
• The night before, evenly spread tomato paste over 1 tortilla and place it tortilla side down in large skillet.
• Evenly scatter cheeses over tortilla and top with remaining tortilla. Cook over medium heat for approximately 4 to 7 minutes on each side or until cheese melts and tortilla is crispy and beginning to brown.
• Remove from skillet, place on wire rack and let cool completely. Cut quesadilla into triangles and pack in reusable container. Repeat with second tortilla. Refrigerate overnight.
Yield: Serves 1 or 2 small children
Quesadilla with Chicken, Beans and Cheese
2 tbsp refried beans
2 10-inch whole wheat soft flour tortillas
¼ cup diced cooked chicken
¼ cup shredded Cheddar cheese
• The night before, evenly spread refried beans over 1 tortilla and place it tortilla side down in large skillet.
• Evenly scatter chicken and cheese over beans and top with remaining tortilla. Cook over medium heat for approximately 4 to 7 minutes on each side or until cheese melts and tortilla is crispy and beginning to brown.
• Remove from skillet, place on wire rack and let cool completely. Cut quesadilla into triangles and pack in reusable container. Repeat with second tortilla. Refrigerate overnight.
Yield: Serves 1 or 2 small children