Research indicates that leftovers stand out as the top pick for convenient kids’ lunches; however, children may not always share this sentiment.
“Most parents prefer not to spend excessive time preparing lunches,” explains Lauren Jane Heller, a mom from Montreal. “That’s why using leftovers is a smart choice.” They can often be simpler to manage than sandwiches made the night before, yet her daughter, April, doesn’t always value this convenience.
Heller has faced challenges in persuading April to enjoy cold leftovers such as rice and chicken or beans. “Many kids shy away from foods—no matter how delicious—if they look unusual or are different from what their friends are consuming,” she shares. Fortunately, April does enjoy the fresh and dried fruits, crunchy veggies, and nuts that her mom also includes in her lunch.
Food Safety Considerations
Food safety is another critical concern. Parents should ensure soups, chili, or other leftovers are heated in the morning and placed in a Thermos or insulated container. Sandwiches with meat or dairy should not be left out at room temperature for more than two hours—an ice pack, frozen juice box, or frozen water bottle is necessary to keep them chilled.
While most modern plastic lunch containers are free of bisphenol-A (BPA) and phthalates, it’s wise to confirm. Additionally, they still need to be packed in an insulated lunchbox. Thankfully, today’s insulated lunchboxes come in various styles, including reusable, leak-proof, and doodle-worthy options.
“The key is to create lunches that are easy and visually appealing,” advises Heller. The suggestions and recipes provided here aim to accomplish just that. Prepare Surprise Sticky Rice Sandwiches at the week’s start and enjoy different flavors for each day. Transform leftover hot macaroni into a cold pasta salad for lunches. Utilize sunflower butter as a spread, a dip for veggies, or as a filling for falafels to save time.
Recipe Suggestions
- Better-than-Boxed Cheesy Macaroni with Cauliflower
- Surprise Sticky Rice Sandwiches
- Falafels with Tahini, Yogurt Sauce, and Sweet Pickled Beets
- Healthy Pizza Rolls with Marinara Dipping Sauce
- Sunflower Butter Sandwich with Honey-Roasted Sweet Potato
Snacks for Recess
Take Advantage of Seasonal Produce
Make the most of early fall fruits and vegetables while they are fresh: sliced cucumbers provide a tastier snack in September than in January. As apples and pears come into season, allow children to choose their favorite varieties. Why stick to Red Delicious when kids could explore one of the many unique varieties available in North America? Visiting local farmers’ markets can reveal exciting options.
Explore Apple Varieties
Raw, dehydrated apple chips from local health food stores (ensuring there’s no added sugar) offer a refreshing break from everyday apples. Alternatively, creating homemade apple or pear chips is simple with a dehydrator.
For oven-dried chips, slice fruit into thin strips, arrange them on a metal rack over a baking sheet, lightly sprinkle with lemon juice and cinnamon, then place them in the oven at the lowest setting with the door ajar for two hours or until crispy. Baking them on parchment paper and turning them halfway can also ensure even drying. Beyond just flavor, cinnamon can help regulate blood sugar spikes that can occur even with natural sugars.
Vegetable Chips
Sweet potato, zucchini, and kale chips made in the same way contain far less salt and oil compared to commercial varieties. While kale and zucchini can be dehydrated like apples, sweet potatoes need to be cooked first.
Slice sweet potatoes using a mandoline or regular knife, toss with 1 teaspoon (5 mL) of extra-virgin olive oil and 1/4 teaspoon (1 mL) of salt, then bake on a metal rack on a baking sheet in a 375°F (190°C) oven for 15 to 20 minutes, or until crispy.
For a slower bake, set the oven to 300°F (150°C) and bake for about 1.5 hours. Allow them to cool for three minutes before consuming to enhance crispiness, and let them cool completely before storing to prevent them from softening.
