School Lunches and Snacks
by Tom Herndon
Rainbow Pasta Salad
(makes 4 servings)
8 ounces gluten-free corkscrew pasta
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1 cup corn kernels, thawed if frozen
1 cup peas, thawed if frozen
1 medium red bell pepper, diced
2 medium carrots, shredded (about 1/2 cup)
Salt
Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.
In a large bowl, toss the cooled pasta with the corn, peas, bell pepper and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Adjust seasoning with salt and pepper and toss again.
__________________________________________
Turkey Salad Sandwiches
(makes 2 sandwiches)
1 cups cooked and diced turkey (you can also use chicken, or a drained can of tuna)
1/2 cup chopped celery
2 tablespoons dried cranberries
2 tablespoons chopped walnuts (optional)
1 small green onion, minced
2 tablespoons light mayonnaise
½ teaspoon Dijon mustard
Salt
Ground black pepper
Green lettuce leaves
4 Slices gluten-free sandwich bread (Udi’s Whote Grain or White Sandwich is delicious)
Combine turkey, celery, cranberries, walnuts and onion in medium bowl. Add mayonnaise and mustard to turkey mixture; stir until blended. Season to taste with salt and pepper. Divide turkey salad evenly on two pieces of bread. Top with lettuce. Close sandwiches.
NOTE: Turkey salad can be made up to 24 hours in advance. Refrigerate, covered, until ready to serve.
__________________________________________
Asian-Style Chicken Wraps
(makes 2 wraps)
¼ cup nut butter (almond, cashew, or pecan)
2 tablespoons chopped green onions
1 tablespoon coconut aminos (available at some Whole Foods or from the Coconut Secret website)
1 teaspoon sesame oil
2 gluten-free tortillas (we recommend Teff tortillas)
¼ cup shredded carrots
½ cup thinly sliced cucumber (16 slices)
¼ cup cilantro leaves or to taste
1 cup shredded cooked chicken meat (you can use turkey)*
Combine nut butter, green onions, coconut aminos, and sesame oil in small bowl. Spread evenly over tortillas.
Layer each tortilla evenly with half the carrots, cucumber, cilantro, and chicken. Fold one-fourth of the tortilla over the filling and roll the tortilla so that the folded flap acts as the bottom of the wrap. Wrap well in plastic wrap (you can slice it in half before wrapping in plastic, too).
* Save time by purchasing a rotisserie chicken from the market.
__________________________________________
SNACKS
As Willie says, protein is essential to keep blood sugar balanced. Providing easy-to-eat protein-rich snacks (like hummus or a homemade snackbar), your young ones will have the sustained energy they need to stay alert and focused. Many children prefer sweet snacks, but we need to be careful about sugar, as it causes their energy to spike and crash, and leach minerals from their bones.
Children can be weaned off of sugar. Most recipes contain too much sugar anyway. Reduce the amount each time you make the same recipe and you’ll be surprised at how a little goes a long way. The goal is to have their sweet tooth satisfied by eating fruit.
NOTE: Try replacing sodas with coconut water or diluted unsweetened fruit juices. Yes, healthy food costs more up front, but saves TONS in the long run with better energy, balanced blood sugar and overall health.
Hummus and Veggie Sticks
(makes about 2 cups)
2 cans chickpeas or garbanzo beans (16 oz)
1/2 cup liquid from can of chickpeas
1/3 cup lemon juice (depending on taste) (3 to 5)
3 tablespoons tahini (sesame seed paste available in most healthy grocery stores)
4 cloves garlic, crushed
1 teaspoon salt
4 tablespoons olive oil
Directions:
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor.
Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Place in serving bowl, and create a shallow well in the center of the hummus.
Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).
Serve in a small lidded container along with a baggie full of carrot and celery sticks, seeded cucumber slices or cherry tomatoes for dipping.
__________________________________________
Trail Mix Bars
Contains no wheat, gluten, peanuts, tree nuts, egg, soy, or dairy.
(makes 8 bars)
2 cups Enjoy Life ® Not Nuts! ™ trail mix
2 cups Enjoy Life ® Cinnamon Crunch granola
1/2 cup ghee (or other healthy non-dairy butter substitute)
1/3 cup brown sugar
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/4 tsp. nutmeg
1/2 tsp. salt
2 tsp. xanthan gum
2 tbsp. tapioca flour
Grease an 8 x 8-inch pan.
Chop trail mix in a food processor until all seeds and fruit are in small pieces and transfer to bowl.
Grind granola in a food processor until it looks like fine crumbs. Add granola crumbs to chopped trail mix and set aside.
In a small saucepan over medium heat mix together the butter, brown sugar, honey, tapioca flour,xanthan gum, and vanilla until melted and well combined. Pour mixture over the trail/granola blend, stirring to coat all pieces.
Add salt, cinnamon and nutmeg. Stir well, then pour into prepared pan and press down flat.
Refrigerate for at least an hour before serving. When bars have set, slice into four equal columns, then slice columns in half, making eight bars.
Keep remaining pieces refrigerated.
__________________________________________
No-Bake Protein Oat Bars
2 cups dry GF rolled oats
4 scoops egg white protein powder (vanilla or chocolate works best)
½ cup natural almond butter
1/3 cup of rice or almond milk
Mix all ingredients together in a bowl, and then press into a 8×8 inch pan lined with wax paper.
Freeze for 40 minutes and cut into eight bars following directions above.
__________________________________________
Snack Sticks
(makes 1 skewer)
2 one-inch chunks melon
2 one-inch chunks pineapple
1 strawberry (trimmed and halved)
2 seedless grapes
OPTIONAL: 1 piece of toasted gluten-free bread cut into 1-inch squares
Dip: Mix together 1 small container of plain coconut yogurt and 2 tablespoons of unsweetened fruit jam
Alternately thread (bread and) fruit onto bamboo skewers. (For younger children, thread onto popsicle sticks.) Serve with yogurt dip.
__________________________________________
Banana-Berry Muffins
inspired by The Gluten-Free Goddess
(makes 12 muffins)
Preheat your oven to 375 degrees F. Lightly grease a 12-muffin pan and dust with a pinch or three of rice flour (you can use paper muffins cups in the pan as well).
Combine these wet ingredients in a large bowl:
1 cup mashed ripe bananas
1/4 cup light olive or safflower oil
1 cup organic light brown sugar
2 teaspoons bourbon vanilla extract
2 beaten eggs (organic, free-range) or Ener-G Egg Replacer with 1/4 cup warm water
1/4 teaspoon mild rice vinegar
1/2 cup dried fruit- cherries, cranberries, or blueberries
Whisk together in a separate bowl:
1 cup sorghum flour
1/2 cup potato starch
1 teaspoon baking soda
2 teaspoons baking powder
1/4 teaspoon salt
1 1/2 teaspoons xanthan gum
1 teaspoon cinnamon
1/4 teaspoon nutmeg
Add the dry ingredients into the banana mixture and beat or stir until smooth. If the batter looks too thick and dry, add some non-dairy milk such as vanilla hemp or rice milk, a tablespoon at a time, until the batter is smooth- but thicker than cake batter.
Spoon the batter into the prepared muffin cups and bake in the center of a preheated oven for about 15 to 18 minutes or so (a wooden pick inserted into the center should emerge clean). Cool the muffins briefly in the pan, on a wire rack; then turn them out of the pan to keep them from getting soggy; continue to cool on a wire rack or serve warm. Wrap leftover muffins; bag and freeze for easy on-the-go treats.
__________________________________________
More!
Here are other resources for creating meals and snacks for children (please note, not all of the recipes are free of gluten, dairy, peanuts, soy, and shellfish):
About.com
A week’s worth of gluten-free school lunch recipes that add variety, kid-friendly flavors and nutrition to school lunchboxes.
Gluten-Free Mommy
A blog with many recipes by a woman named Natalie, who’s been through two gluten-free pregnancies and attempts to feed her husband and son gluten-free everyday.
Healthy Recipes for Kids
Lots of kid-friendly recipes — including some kids can make themselves — and fun tasks to get them involved in cooking.
Enjoy Life
A great line of allergen-free products, many of which can be found at Whole Foods, Mollie Stones, or Andronico’s, and many terrific recipes (just mind the sugar content).
Smoothies!
Smoothies are a smart and easy way to get fruits and veggies into your kids’ diet. The recipes at this link contain milk, soy milk, yogurt, and/or peanut butter. Substitute these will rice or almond milk, coconut yogurt, and/or almond butter.
Here are tips to spark up a smoothie:
- Try a little banana, or any other favorite fruit to add sweetness.
- For added flavor, substitute regular ice cubes for cubes made from frozen fruit juice.
- Add protein powder to make a smoothie that can replace a full meal. Essentials for Health, Willie Victor’s nutritional practice, carries gluten-, soy-, peanut- and dairy-free protein powders. To place an order click here.
- Add ground flax seeds; these contain omega 3 fatty acids that can improve cardiovascular health.
