Nothing beats a PB&J, but in "peanut free" lunch zones, parents have to forego the PB for the safety of other children. Not a reason to take up arms or an invitation for a jelly sandwich, this is a call to discover a filling and healthy sandwich that is still quick and easy to prepare.
A sandwich starts with bread. Whole wheat is a must, but if you have a picky eater, try white whole wheat; it is still a whole grain, but it is made from a lighter grain, so the color will not betray your healthy secret and it has a milder taste. You could also try a whole grain wrap, as they keep more ingredients packed in their folds, thus serving a tasty lunch without a meltdown on the side.
A sandwich starts with bread. Whole wheat is a must, but if you have a picky eater, try white whole wheat; it is still a whole grain, but it is made from a lighter grain, so the color will not betray your healthy secret and it has a milder taste. You could also try a whole grain wrap, as they keep more ingredients packed in their folds, thus serving a tasty lunch without a meltdown on the side.
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| No replacement for mayo? Really? There is a flavor or hummus, guac, or yogurt dip, ready made for every mood. |
For the PB&J kids, pair low-fat cream cheese with whole wheat bread and sliced strawberries, blueberries, or strips of banana (hey Elvis!) for a flavorful and colorful sandwich. Remember that two light layers of cream cheese will hold the fruit in place and avoid the frustration of dropped fruit.
For kids who want a sandwich with meat, try avocado with turkey and cheese on whole wheat. The secret is to use a ripe avocado so that it can be applied to the bread as a spread. Also, by using cheese, though high in saturated fat and sodium, kids get a great serving of calcium. You could also introduce tomato, cucumber, or bell pepper, for extra flavor and nutrition.
You could also go Greek with a hummus sandwich. Hummus has olive oil for fat and beans or chick peas for protein, so it will keep kids full and it makes great glue for your sandwich. Keep it simple with some slices of fresh cucumber, or add bell pepper, onion, and tomato. My son loves this combo so much that he skips the bread and "dips" for lunch with just his veggies and hummus.
You could also go Greek with a hummus sandwich. Hummus has olive oil for fat and beans or chick peas for protein, so it will keep kids full and it makes great glue for your sandwich. Keep it simple with some slices of fresh cucumber, or add bell pepper, onion, and tomato. My son loves this combo so much that he skips the bread and "dips" for lunch with just his veggies and hummus.
The ultimate summer sandwich uses all of the above and capitalizes on some of the great fresh-from-the-garden tastes of summer: On a toasted whole wheat bagel add low-fat cream cheese to one side and spread a thick layer of ripe avocado on the other. Pile on the Vidalia onion, yellow peppers, tomatoes, capers, and cucumbers. Add a dash of black pepper or even salmon and enjoy.
Finally, never be afraid of leftovers. A last-night's-barbeque chicken wrap with tomato slices and a smear of avocado or save your rice, add a wrap, pepper, avocado, cheese and tomato for a Mexican surprise.
Of course, if you a shaking up the sandwich world, the sides cannot be overlooked. Ditch the chips for carrots dipped in tzatziki, cherry tomatoes, or apple slices and transform the "something sweet" at the end of the meal to yogurt or your child's favorite fruit.
At this point, you may be shaking your head, saying that it all sounds too healthy and dismissing it because your child will not like it, but if all of the above packs as much taste, with just as much stick-with-you, and more nutrition than their sodium and saturated-fat-packed favorites, might your kids accept the change? Is it not worth the try?
Finally, never be afraid of leftovers. A last-night's-barbeque chicken wrap with tomato slices and a smear of avocado or save your rice, add a wrap, pepper, avocado, cheese and tomato for a Mexican surprise.
Of course, if you a shaking up the sandwich world, the sides cannot be overlooked. Ditch the chips for carrots dipped in tzatziki, cherry tomatoes, or apple slices and transform the "something sweet" at the end of the meal to yogurt or your child's favorite fruit.
At this point, you may be shaking your head, saying that it all sounds too healthy and dismissing it because your child will not like it, but if all of the above packs as much taste, with just as much stick-with-you, and more nutrition than their sodium and saturated-fat-packed favorites, might your kids accept the change? Is it not worth the try?
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