Healthy Meals

Healthy School Lunch Ideas

October 25, 2011

 

Can you believe that the kiddos go back to school so soon, mine actually start on Monday (yes, Monday)!   Well if you check out a little bit more about me on my Work& Play tab, you will discover that I write for a regional parenting magazine, SWFL Parent & Child.  One of my first published articles was about how I learned to coupon. This was before EXTREME couponing and no I am nothing like that totally over the top show.  As a result of my article, I had so many people asking me questions and wanting to know more, I started a second little blog.  The blog, Coupon Chaos Mama, was intended to help people save through conscious consumption and healthy choices.  Well, the blog isn’t so little anymore and is part of the reason this blog suffered for a bit.  The healthy focus on Coupon Chaos Mama has led to other writing opportunities for me and my most recently published article is on  Lunch Wars.  It talks about the obesity epidemic plaguing our children and some of the new federally mandated changes that will be coming over the next few years to improve school lunches. Oh, and yes, it definitely covers the chocolate milk controversy.

Okay, I’m sure you’re wondering what the point is to everything I just told you.  Well, basically I wrote a post on Coupon Chaos Mama today with a full week’s worth of healthy school lunch meals and even some quicky recipes.  Since the kiddos are going back to school so soon , I thought some of my followers here might find the post useful.  Without any more chatter on my part, here ya go.

Day 1 – Yogurt Parfait

Using small reusable containers. Put low-fat yogurt in one, diced up fruit or berries in another and then granola(any type of healthy low sugar cereal) or slivered almonds in a third. The kids can mix them together or eat them separately.

If you are concerned about the yogurt sitting in the lunch box for a couple of hours and not being refrigerated, you can freeze the yogurt the night before and by lunch time it should be thawed. You can also look into insulated, reusable lunch containers that will keep cold foods cold and hot foods hot.

Day 2 – Better than Pre-Packaged Cheese and Crackers
Avoid the prepackaged cheese and cracker lunches. They can be extremely high in sodium and preservatives. Instead, for far less money, make your own. Use low-sodium multi-grain crackers, chunks of low-fat cheese, spreadable low-fat cheese (like laughing cow) or string cheese and slices of low-sodium turkey or ham deli-meat. Serve with grapes or a plum and either a packaged lower-sugar chewy granola bar or make your own.

Preheat oven to 350. Coat a baking sheet with cooking spray or parchment paper.  Mix 1 cup honey or maple syrup with 1 cup nut or seed butter ( almond, sunflower seed, pecan, hemp, hazelnut, pine nut)  Add in 3 cups of either (only one, not all three) Old Fashioned Oats, Rice Cereal or Corn Cereal.  Blend in a couple handfuls craisins, sunflower seeds, dark chocolate chips, or just get creative. Press onto the baking sheet into a square about 1/4 inch thick. Bake for 10-12 minutes or until golden brown. Let cool and cut, you can store in an airtight container or even freeze a batch to use later.

Day 3 – Bagelwiches

Whole-wheat bagel thins, mini-bagels, wraps or even the darling new Pepperidge Farm Goldfish Bread spread with low-fat veggie cream cheese and thinly sliced cucumbers, traditional PB&J, PB& Monkey (peanut butter and banana) or even just plain low-fat cream cheese and strawberries. Sides can include fresh fruit or a packaged container of fruit or natural unsweetened applesauce (read the labels on the fruit or applesauce you choose, some varieties have serious sugar added and others are now including sugar substitutes that are also questionable for kids).

Day 4 – Dipping Delights

Dippers:
Pita Chips
Carrots
Thinly Sliced Peppers (Use different colors and tell them to dip a rainbow, it’s all in the story)
Cucumbers
Broccoli or Cauliflower Florets

DIPS:
Hummus – my absolute favorite.  If you’re child has never eaten hummus (or you for that matter) this may sound a bit foreign. However, many kids are all about the dipping and are less picky about the dip itself.

Awesome Avacado
2 Tbsp low-fat milk
1/2 tsp worcestershire sauce
1 avocado pitted, peeled and quartered
1 12 oz carton small curd cottage cheese
1/4 small onion
Put all ingredients in a blender and run until smooth.

More standard , but probably more acceptable to picky eaters would be low-fat Ranch or some kind of salsa (try the fruity ones, sooo good!) but then be sure to include some protein with a hard boiled egg, some low-fat cheese or small serving of nuts.

Day 5 – Lunch Kabobs

Okay, this one may be a bit tricky if you’re concerned that your child might wield a toothpick as a weapon in the cafeteria (in that case, try lollipop sticks you get at craft stores).  The idea is to create a fun and funky sandwich on a stick.  I will often have the  person at the deli cut an extra thick slice of chicken and then at home I’ll cut it into chunks or I do this the night after we’ve had chicken breasts for dinner and I’ll just make an extra or plan leftovers.  To assemble the “sandwich” , you can alternate on the toothpick a piece of chicken, a chunk of low fat cheese, a chunk of apple or pineapple, a grape tomato and a piece of green or red pepper. Usually between 4-8 of these per lunch will work depending on the age and appetite of your child and then mini-muffins are a nice compliment.  Try this super easy recipe below, freeze what you don’t use and pull them out as needed for future lunches.

Preheat the oven to 350 degrees F (180 degrees C). Using cooking spray on the cups in two mini muffin pans.  In a large bowl, stir together 1 1/4 cups natural bran (not cereal), 1 cup all purpose flour, 1/2 cup brown sugar, 2 1/2 tsp baking powder and 1/2 tsp cinnamon. In another bowl, whisk together 1/2 cup milk, 1/3 cup canola oil and 2 eggs. Add the milk mixture to the bran mixture, stirring until just combined. Fold in 1 medium peeled and chopped apple. Spoon batter into the prepared muffin pans, filling each cup to the top. Bake for 12 to 14 minutes or until a toothpick poked into the middle of a muffin comes out clean.  Makes 20 to 22 miniature muffins.

You’ll see from my options above that I’m a HUGE advocate for reusable lunch containers.  If you’re wondering where to find them, you can get them at most stores in the school supply sections right now.  Here are a few of my favorites that can be purchased online (all BPA free and eco-friendly):

Lunchbots

Lunchskins

Potterybarn Kids
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Healthy Meals, Happy Budget

July 6, 2011

 Is it just me or does almost anything taste good when you put it in a casserole? Well, this is one casserole that not only tastes good, but is good for you.  A slight modification removing the condensed soup and creating your own broth with fresh veggies provides a healthier take on your traditional tuna noodle casserole. It’s still quick and easy, but reduces the fat and sodium content and also ups your vegetable intake – a great way to work towards your 5 a day! Also, tuna is another one of those fantastic super foods.  High in Omega 3 fatty acids along with a host of other nutrients, tuna has been shown to have a positive impact on cardiovascular health, blood pressure, arthritis and is even considered a possible prevention tool for Alzheimer’s.  Amazing all that comes packed in such a small can. Also, just a quick heads up, if you’re interested in adding to your coupon inventory this month, be sure to check out this week’s giveaway.

Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)  

Total Ingredients Cost Based on Publix Pricing with Coupons = $18.82 or $4.71 per serving
(For just a few dollars more, you could double this recipe and freeze the extra portions for later in the month) 

Here’s What You Will Need To Pick Up From Publix:

Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99

Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011)  (if included)

College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59

Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4

Baby Portabella Mushrooms, 8 oz, 2/$3

Onion, $.49

Celery (Optional), $1.69

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

Preheat your oven to 425 degrees F.  Place 5-6 slices of bread in food processor or blender and pulse for 30 seconds until you’ve got fine bread crumbs (makes about 2 1/2 to 3 cups crumbs). You can also use store bought bread crumbs to make your life a little easier.  Begin boiling the water to cook the pasta and prepare the pasta according to package directions.  While pasta is cooking, heat 1 Tbsp oil in a large skillet over medium heat. Add 1 cup chopped onions and cook until onions are soft and translucent, about 5-8 minutes. If including, add 1/2 cup chopped celery and cook, stirring, until just tender, 6 minutes. Add 2 1/2 cups chopped mushrooms and cook, stirring another 5 to 7 minutes. Add 1/4 cup flour all at once and stir quickly until flour is completely mixed into vegetables and there are no lumps. Add 3 cups low-fat milk and 1 cup low sodium broth, combine and bring mixture to a boil, stirring frequently. Reduce heat to a quick simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add 1/4 tsp salt and 1/4 tsp pepper and stir to combine. Combine cooked pasta, vegetable mixture, 1 10 oz pkg chopped up frozen broccoli (thawed), and 4 cans of tuna. Stir the mixture well. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.

NOTE:  If you want to use fresh rather than frozen broccoli, you can chop up the broccoli and as you are preparing the pasta add the broccoli the last few minutes it is boiling.  Drain both the pasta and broccoli and then add at the stage where you combine all the ingredients.

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE).  The full meal plan publishes on Thursdays, so come back and check it out!  I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!


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June 29, 2011

Who knew that a simple little potato could be such a nutrition powerhouse.  A potato has about 620 mg of potassium-that’s more than a banana, as well as 2 grams of highly digestible protein, almost as much as half a glass of milk. Let’s not stop there, spuds also contain iron, vitamin C, B vitamins and fiber.  What they don’t contain is fat or cholesterol.  Additionally, contrary to popular opinion, the majority of nutrients are not found in the skin, but in the potato itself. The problem with potatoes is often what we put on them; heaping mounds of sour cream, butter, bacon bits, and cheese.  While this week’s recipe is still allowing some of those indulgences, it helps reform the loaded potato using a minimum of butter along with low-fat dairy products and turkey sausage.  For vegetarians, you could prepare this dish leaving out the sausage or replacing it with the Morning Star Grillers Crumbles or even cooked broccoli.  There’s always room to make a recipe your own! As a final reminder, the $50 grocery card giveaway ends tonight. If you haven’t entered, you can get the details HERE.

Turkey Sausage Twice Baked Potatoes

Total Ingredients Cost Based on Publix Pricing with Coupons = $17.47 or $4.37 per serving
(You should have leftovers too!)

Here’s What You Will Need To Pick Up From Publix:

Idaho Potatoes, 5 lb, $2.99

Olive Oil, $5.99 (avg price)
$1/1 Filippo Berio Olive Oil Rolling
 $1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF)
 $1/1 California Olive Ranch Extra Virgin Olive Oil 12/5/2010 SS Insert (exp 6/30/2011)
$1/1 Olivari Mediterranean Olive Oil All You Apr 2011 (exp 6/30/2011)
$1/1 Crisco Olive Oil 4/17/2011 RP Insert (exp 7/31/2011)
 1$/1 Filippo Berio Olive Oil Upromise eCoupons (exp 9/30/2011)

Jimmy Dean Reduced fat Roll Sausage, or Fully Cooked or Turkey Crumbles, 9.6 to 16 oz, 2/$7
-$0.75/1 Jimmy Dean Fully Cooked Product 3/6/2011 RP Insert (exp 10/31/2011)
-$0.55/1 Jimmy Dean Roll Sausage Rolling
-$1/1 Jimmy Dean Sausage Crumbles Rolling

Skim or Low-Fat Milk, $3.69 (avg price)
$1.50/1 Smart Balance Milks 6/5/2011 SS Insert (exp 7/20/2011)
$1/1 Smart Balance Milk Rolling
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
$1.50 off milk wyb 2 Pepperidge Farm Goldfish Grahams peelie (esp 6/30/2011)
You would have to act fast to redeem this one, but would be great with the $10 for 10 goldfish sale this week

Publix Sweet Cream Butter, 16 oz, 2/$6

Vidalia Sweet Onions, .79/lb (or Chives)

Kraft Chunk or Shredded Cheese, 7 or 8 oz, 2/$4
-$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese 6/19/2011 SS Insert (exp 7/24/2011)
-$1/2 Kraft Cheese Items Target Coupon

Preheat the oven to 425° F. Pierce 8 potatoes with a fork several times and rub potato skins with olive oil. Bake potatoes directly on the middle oven rack for 50 – 60 minutes or until they are slightly soft. While the potatoes are baking, cook 12 oz of turkey sausage (You can sub in the Jimmy Dean Turkey crumbles, just follow the pkg prep directions OR use the low-fat roll sausage) . Drain the sausage, crumble it and set aside. While potatoes are still hot (use oven mitt to hold potato), cut them in half lengthwise. Scoop out the interior flesh of the potato into a medium-sized bowl, leaving a shell about 1/4-inch thick all around. Using a potato masher, mash the potato flesh. In a small saucepan over medium heat, heat 1 1/4 cup skim/low-fat milk until hot but not boiling. Add milk to potato a little at a time, mashing it together each time. Mix in 1/4 cup unsalted butter and mash all until smooth. Add 1/4 tsp pepper and 1/4 cup chives or onions(optional) and mix together thoroughly. Stir in 8oz shredded low- fat cheddar cheese and turkey sausage. Turn oven to 400° F. Fill the potato shells with the potato mixture until it rounds above the potato. Place filled potatoes on a baking sheet and bake for 18 – 20 minutes or until hot. This will make a total of 16 potato halves, which is far beyond 4 servings.  Store leftovers in an airtight container and  use for lunches later in the week.

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE).  The full meal plan publishes on Thursdays, so come back and check it out!  I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

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Healthy Meals, Happy Budget

June 22, 2011

We are a burger loving country, but sometimes those burgers don’t love us back.  The great news is that ground turkey can be used as a healthy and tasty alternative with fewer calories, less fat and even more protein than ground beef.  The recipes are getting better all the time and you can always experiment with different types of toppings to mix it up a bit or even consider putting a few extras in the burger mixture itself like hot peppers, spinach or low-fat cheese.  The Avocado salsa recipe provided not only gives this burger a punch of flavor, but also a super nutritional boost. Avocados are full of phytonutrients, which are thought to help prevent many chronic diseases and they also contain lutein that helps maintain healthy eyesight especially as we age.  Plus, I have to admit, even I discovered something new about Avocados as I pulled together this recipe.  These funky little fruits are a major source of fiber, boasting almost 14 grams – that’s more than most bran cereals!!

Turkey Burgers w/ Avocado Salsa

Total Ingredients Cost Based on Publix Pricing with Coupons = $18.97 or $4.74 per serving

Here’s What You Will Need To Pick Up From Publix:


Publix Fresh Ground Turkey, $2.69/lb

Eggland’s Grade A Best Large Eggs, dozen, 2/$4
-$.45/1 Eggland’s Best large eggs hangtag (exp 6/30/2011)
-$1/2 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
-$.50/1 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
-$.50/1 Eggland’s Best Eggs, any – Weight Watchers, February 2011 (exp 6/30/2011)

Dannon Activia Plain Yogurt 4 pk, 3/$6
-$1/1 Dannon Activia, Activia Light, Activia Fiber, Any 4-pack, Activia Drinks or Activia 24 oz. tearpad (exp 3/1/2012)
-$1/2 Dannon Activia, any 4-packs, 8-packs, 12-packs or tubs (not valid in LA) – 06-05-11 RP Insert (exp 7/31/2011)

Vidalia Sweet Onions, $.79/lb

Persian Limes, 5/$1

Florida Avocados, 2/$4

Bread Crumbs (Seasoned or Plain), $1.59

Garlic, Fresh $1.03 or Dried $1.99

Cumin, $1.99

Cilantro, Fresh $.99

Thomas’ Bagel Thins 8 ct, BOGO $3.69

Alexia Sweet Potato Fries 7.7 to 8 oz, BOGO $3.59
-$1/1 Alexia Product
-$1/1 Alexia Frozen Product Rolling

Prepare the salsa first by mixing together 1 diced avocado, 2 Tbsp lime juice, 2 Tbsp fresh cilantro minced (or 2 tsp dried), 1 Tbsp minced garlic, 1/2 Tbsp plain low-fat yogurt, 1/2 small onion finely chopped, 1 tsp cumin, salt and pepper to taste.  Set aside while you prepare the turkey burgers.  In a medium bowl, combine 1 lb ground turkey,  1/4 cup bread crumbs (seasoned are fine), 2 Tbsp fresh lime juice, 1 tsp minced garlic, 1 egg (beaten) , 1/4 tsp salt and 1/4 tsp pepper; mix well. Form mixture into four patties.  Oil grill grate (or lay a piece of aluminum foil on grill) and heat. Cook turkey burgers for about 4 minutes on each side or you can bake in the oven at 375 degrees for approx 30 minutes turning once at the half way point. Using either method you want the internal temp to be 165 degrees.  Place each burger on a whole wheat role (or for a few less carbs try the Thomas bagel thins) top with the avocado salsa and serve with sweet potato fries.

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan. The full meal plan publishes on Thursdays, so come back and check it out!  I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

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