How much to pack in a Lunch?

No 2 children are alike, we know that but how much is the right amount to pack in a lunch for your Kindergartener? You know your child best so you are best to gage how much is the right amount. Even the pickiest of eaters need fuel! if you pack small amounts of 3 things than they will not be overwhelmed. Try a 1/2 a sandwich on whole grain bread, 1/2 a piece of fruit, a drinkable yogurt that has very little sugar, and a water. If your child is not a sandwich person try a healthy cup of soup, or leftover protein that they ate last night with the fruit and yogurt.

What we often see when kids have too many choices is  they ten to leave several things in their lunch box. Nuts if they are allowed could also be substituted for the yogurt. Trial and error will happen, but if you keep an on going conversation about what seemed to work well and what was not a hit you will eventually find a good balance.

Also don't be afraid to ask your child's teacher if they notice if your child is eating and if any change in diet has had an effect on your child's behavior!

The Dessert Dilemma

So the question is what is your rule about dessert at home? Do you serve a treat every night? Do you only serve it on the weekends? Is dessert something special that is only served on special occasions? No matter what your policy is are there healthy treats being offered instead of straight sugar? Offering healthy treats such as fruit or frozen fruit/ice can provide your child with dessert with out filling them with extra sugar. By offering this choice on a more regular basis your child becomes used to this as a treat and will seek the out the brownie/cookie route less(hopefully.)

Banana and Berry Smoothie

Smoothies are a great way for kids to get a quick pick me up on the go. You can pretty much make a smoothie to your child’s specific likes. I just have a few recipes of some that we made and enjoyed at home. My son Max is no longer a Kindergartener, in fact he makes this for himself for breakfast in college!

Add to blender in this order

1 cup of ice

I banana cut up

½ cup of frozen berries

I single size vanilla greek yogurt

I handful of spinach leaves

Blend and serve. It should make enough for 2

Mango and strawberry smoothie

This a bit on the tropical side but you can find canned mango to make it really simple.

Add ingredients to blender in this order

1 cup of ice

1 cup of jarred or fresh mango

½ cup strawberries

1 single size greek vanilla yogurt

1 handful of swiss chard leaves – no stems

blend and serve

should make enough for 2

Why Swiss Chard? This green is packed with magnesium, which is known to increase focus.

Chicken with Tangerines

1 serving

Salty and sweet is what this is about. There is very little prep and this simple dish is easy for kids to eat during a quick snack time.

1 oz. of chicken breast

1 teaspoon soy sauce

1 tangerine

Cut up chicken into bite size pieces

Place in a container with the soy sauce and refrigerate overnight

Separate the tangerine into segments and cut each one in half

Add the tangerine parts to the chicken in the container and mix

Turkey Wraps

Serves 2

To give a child a recharge after several hours of school, a dose of protein can really help. My thought was to make a turkey wrap with veggie cream cheese, but substitute the cream cheese with 2% Greek yogurt.

2 slices of deli turkey

1 single serving of plain Greek yogurt 2%

2 small carrots diced

1 scallion thinly sliced

¼ red pepper diced

salt and pepper to taste

Strain yogurt and make sure to get all of the extra liquid

Mix vegetables into the yogurt

Add salt and pepper to taste

Spread yogurt mixture on to each slice of turkey, enough to cover, but not too thick

Start at one short end and roll all the way up

Do the same with the other turkey slice

Wrap in plastic wrap and refrigerate

Slice in the morning and secure with toothpick if needed

Deviled Eggs

6 servings

Eggs sometimes get a bad rap. People worry about Cholesterol that the yolks have. Lately, they have been saved from that label. I have added some goat cheese to this recipe. There is a concern out there that cow’s milk cheese is harder for young children to digest than goat cheese. Don’t be surprised when you see the sweetness added. Kids are not always partial to the tart flavor of goat cheese.

3 eggs

3 tps. Mayonnaise

2 tps. Dijon mustard

1 oz. goat cheese

1 ½ teaspoons agave nectar

salt and pepper to taste

Put eggs in a pot and cover with cold water so their completely submerged

Turn on the stovetop to high heat and wait til they come to a rapid boil

Remove from heat and cover for exactly 12 minutes

Remove eggs from the pot and put them into cold water for 5 minutes

Peel and slice each egg in halve lengthwise

Remove the yolks with a spoon into a mixing bowl

Add mayo, mustard, agave and goat cheese to bowl

Mash all together with a fork and whip until smooth

Season with salt and pepper to taste

Refrigerate for an hour