the
lunch box
lunch box
Packed with fun, healthy meals that keep them smiling
Kate McMillan & Sarah Putman Clegg
contents
think outside the (lunch) box 6 anatomy of a lunch box 8 stocking your kitchen 10 marking a special day 13
snackarama
deviled eggs 86 skewer mania 88 pop-your-own popcorn 90 sweet-n-salty kettle corn 91 homemade granola bars 93 trail mix 94 ultimate munchie mix 96 nutty cereal balls 97 cheesy corn bread sticks 99 banana bread 100 smoothies 102 cooking basics 104 use it or lose it 106 index 108
the fillings
protein
hard-boiled egg, chopped cooked chicken, canned tuna
savory spread
nut butter, cream cheese, goat cheese, ricotta cheese
mix-ins
mayo, olive oil, lemon juice, mustard, pickle relish, celery, chopped fresh herbs
spread
mustard, mayo, hummus, pesto, tapenade, cream cheese
sweet spread
fruit jam, honey, Nutella
+ +
add-ons
lettuce, tomato, sprouts, cucumber
add-ons
banana slices, apple slices, pear slices, strawberry slices, pomegranate seeds
add-ons
lettuce, tomato, sprouts, onion, avocado, cucumber, pickle
16
mix it up
rockin wraps
Fun and flavor-packed handfuls that will be the star of the lunch table
blt wrap
Spread a flour tortilla with a thin layer of mayo or softened cream cheese. Place 2 strips of cooked applewood-smoked bacon in a horizontal line across the center of the tortilla. Top the bacon with chopped romaine lettuce and chopped tomato. Roll up the tortilla into a tight cylinder, either hand-roll style or burrito style (see page 29).
40
Create training chopsticks by binding the top ends together and then wedging them apart.
67
easy pesto
In a blender or food processor, combine 1 cup (1 oz/30 g) tightly packed basil leaves; 1 clove garlic; 1/4 cup (2 fl oz/60 ml) olive oil; 2 tablespoons pine nuts; 1/4 teaspoon salt; and several grindings of pepper. Process until a coarse paste forms, stopping occasionally to scrape down the sides of the jar or bowl with a rubber spatula. Makes about 1 cup (8 fl oz/250 ml). Leftover pesto can be stored in an airtight container in the fridge for up to 2 days or in the freezer for up to 2 months.
salsa goes well with tortilla chips, broccoli, mushrooms, bell pepper
hummus goes well with pita chips, cucumber, bell pepper, broccoli, carrots, celery
tzatziki goes well with crackers, carrots, celery, cherry tomatoes, bell pepper
nut butter
snackarama
Grab-and-go snacks are a great way to fill out a lunch box. They also double as yummy after-school bites and playdate offerings. Plus, preparing any of the recipes in this chapter can be a fun mom-and-me activity.
w flo un s
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trail mix
almo nd s
Make your own blend of nuts, seeds, dried fruit, and other wholesome bitesized ingredients
banana chips
dried mango
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ca s
w he
ses am es tic ks
wa
i sab
pe a s
dried cranberries
ied dr
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groovy combos
almonds
ts co ri ap
dried cherries
ans pe c
d drie
ries her c
peanuts fish-shaped crackers mini pretzels dried edamame dried mango banana chips cashews
rais ins
s in is ra
pe an ut s
smoothies
green machine
In a blender, combine 1 cup (2 oz/60 g) chopped spinach or kale; 3/4 cup (6 fl oz/180 ml) apple or orange juice; 1/2 banana, peeled and sliced; 1/2 apple, peeled and diced; and 3 ice cubes. Cover and blend on high speed until smooth.
Pack in a pre-chilled insulated container and include a straw for easy drinking.
berrylicious
In a blender, combine 1 cup (4 oz/125 g) fresh or frozen blueberries, raspberries, and/or strawberries; 1/2 cup (4 fl oz/125 ml) cran-raspberry juice; 1/4 cup (2 oz/60 g) plain or vanilla yogurt; and 3 ice cubes (if using fresh fruit). Cover and blend on high speed until smooth.
peachy keen
In a blender, combine 1/2 cup (3 oz/90 g) fresh or frozen peach chunks; 1/2 cup (4 fl oz/125 ml) apple juice; 1/2 banana, peeled and sliced; 1/4 cup (2 oz/60 g) vanilla yogurt; and 3 ice cubes (if using fresh fruit). Cover and blend on high speed until smooth.
108
index
index
a
Apples Apple, Cheddar & Peanut Butter Fruitwich, 27 Creamy Waldorf Salad, 48 Asian Chicken Salad, 45 Asian-Style Salad Dressing, 45 Avocados Fiesta Veggie Wrap, 30 Guacamole, 79 Pear & Avocado Fruitwich, 26 Veggie Sushi Rolls, 40
b
Bacon Bacon & Onion Mac & Cheese, 65 BLT Wrap, 32 Classic Turkey Club, 16 frying bacon, 105 Bagels Cream Cheese Classic on Mini Bagels, 22 Egg Salad on Mini Bagels, 22 Pizza Bagels, 22 Bananas Banana Bread, 100 Honey, Almond Butter, & Banana Fruitwich, 27 Strawberry-Banana Smoothie, 102 Basil Easy Pesto, 67 Beans Bean & Cheese Burrito, 34 Burrito in a Bowl, 35
Chicken & Rice Burrito, 35 Chili con Carne, 63 Corn & Edamame Salad, 52 Herbed White Bean Dip, 80 Lemony Hummus, 80 Make-Your-Own Taco Salad, 49 Mexican Layer Dip, 79 Steak & Salsa Verde Burrito, 35 Super Veggie Burrito, 35 Tuna & White Bean Salad, 52 Beef Chili con Carne, 63 Philly Cheesesteak Roll, 20 Steak & Salsa Verde Burrito, 35 Beets Beet & Feta Salad, 52 Root Veggie Chips, 81 Berries. See also specific berries Berrylicious Smoothie, 103 Breads Banana Bread, 100 Cheesy Corn Bread Sticks, 99 Broccoli & Pesto, Wagon Wheels with, 67 Burrito in a Bowl, 35 Burritos Bean & Cheese Burrito, 34 Chicken & Rice Burrito, 35 Steak & Salsa Verde Burrito, 35 Super Veggie Burrito, 35
c
Cabbage Asian Chicken Salad, 45 Crunchy Ramen Noodle Salad, 55 Caesar Salad Dressing, 44 Cantaloupe, Mozzarella & Prosciutto Skewers, 88
Carrots Crunchy Ramen Noodle Salad, 55 Fiesta Veggie Wrap, 30 Root Veggie Chips, 81 Teriyaki Rice Bowl, 68 Veggie Sushi Rolls, 40 Celery Creamy Waldorf Salad, 48 Orange & Celery Salad, 52 Cereal Balls, Nutty, 97 Cheese Apple, Cheddar & Peanut Butter Fruitwich, 27 Bean & Cheese Burrito, 34 Beet & Feta Salad, 52 Cheesy Corn Bread Sticks, 99 Chopped Caesar Salad, 44 Cream Cheese Classic on Mini Bagels, 22 Creamy Herb Dip, 76 Ham & Cheese Mini Quiches, 72 Ham & Cheese Pinwheels, 39 Mac & Cheese, All Dressed Up, 6465 Make-Your-Own Taco Salad, 49 Mozzarella, Cantaloupe & Prosciutto Skewers, 88 Parisian Picnic Sandwiches, 19 Philly Cheesesteak Roll, 20 Pizza Wrap, 33 Salami, Olive & String Cheese Skewers, 89 Salami & Brie Pinwheels, 38 Strawberry & Goat Cheese Fruitwich, 26 Turkey, Cheese & Salsa Pinwheels, 39 Chicken Asian Chicken Salad, 45
index
109
Chicken & Bell Pepper Skewers with BBQ Sauce, 89 Chicken Florentine Mac & Cheese, 65 Chicken & Rice Burrito, 35 Chicken & Rice Soup, 60 Chicken & Rice Wrap with Peanut Dip, 37 Chopped Caesar Salad, 44 cooking chicken breasts, 104 Teriyaki Rice Bowl, 68 Zesty Chicken Salad Pita Pockets, 25 Chili con Carne, 63 Chopped Caesar Salad, 44 Chunky Tomato Salsa, 76 Corn Bread Sticks, Cheesy, 99 Corn & Edamame Salad, 52 Creamy Herb Dip, 76 Creamy Waldorf Salad, 48 Crunchy Ramen Noodle Salad, 55 Cucumbers Asian Chicken Salad, 45 Cream Cheese Classic on Mini Bagels, 22 Cucumber Tzatziki, 76 Egg Salad on Mini Bagels, 22 English Teatime Sandwiches, 19 Fiesta Veggie Wrap, 30 Greek Salad, 46 Smoked Salmon & Cucumber Pinwheels, 38 Veggie Sushi Rolls, 40
e
Easy Pesto, 67 Eggs Deviled Eggs, 86 Egg Salad on Mini Bagels, 22 Ham & Cheese Mini Quiches, 72 hard-boiling, 105 Spinach & Sausage Frittata Sticks, 71 English Teatime Sandwiches, 19
Herb Dip, Creamy, 76 Herbed White Bean Dip, 80 Homemade Granola Bars, 93 Honey, Almond Butter, & Banana Fruitwich, 27 Honey-Granola Dip, 83 Hummus Hummus & Veggie Wrap, 32 Lemony Hummus, 80
i
Italian Meat Lovers Sandwich, 19
f
Fiesta Veggie Wrap, 30 Fish. See Smoked Salmon; Tuna Fruit. See also specific fruits fruit dippers, 83 Fruitwiches, 2627
l
Lemony Hummus, 80 Lettuce BLT Wrap, 32 Chopped Caesar Salad, 44 Creamy Waldorf Salad, 48 Greek Salad, 46 Make-Your-Own Taco Salad, 49 Lunch boxes basic items for, 89 special days and holidays, 13 stocking kitchen for, 10
g
Granola Bars, Homemade, 93 Granola-Honey Dip, 83 Greek Salad, 46 Green Machine Smoothie, 102 Guacamole, 79
h
Ham Ham & Cheese Mac & Cheese, 65 Ham & Cheese Mini Quiches, 72 Ham & Cheese Pinwheels, 39 Ham & Pineapple Skewers, 88 Italian Meat Lovers Sandwich, 19 Mozzarella, Cantaloupe & Prosciutto Skewers, 88 Oh-So-Simple Fried Rice, 70 Parisian Picnic Sandwiches, 19
m
Mac & Cheese, All Dressed Up, 6465 Make-Your-Own Taco Salad, 49 Mexican Layer Dip, 79 Mozzarella, Cantaloupe & Prosciutto Skewers, 88 Munchie Mix, Ultimate, 96
d
Deviled Eggs, 86 Dips, list of recipes, 5
110
index
n
Nuts Creamy Waldorf Salad, 48 Crunchy Ramen Noodle Salad, 55 Homemade Granola Bars, 93 Trail Mix, 9495 Nutty Cereal Balls, 97
o
Oats Homemade Granola Bars, 93 Oatmeal with Toppings Galore, 59 Oh-So-Simple Fried Rice, 70 Olive, Salami & String Cheese Skewers, 89 Orange & Celery Salad, 52 Orzo & Grilled Veggie Salad, 51
p
Pasta and noodles cooking, 104 Crunchy Ramen Noodle Salad, 55 Mac & Cheese, All Dressed Up, 6465 Orzo & Grilled Veggie Salad, 51 Peanut Butter Noodles with Snow Peas, 54 Wagon Wheels with Pesto & Broccoli, 67 Peachy Keen Smoothie, 103 Peanut butter Apple, Cheddar & Peanut Butter Fruitwich, 27 Nutty Cereal Balls, 97 Peanut Butter Noodles with Snow Peas, 54 Peanut-Sesame Dip, 76
Pear & Avocado Fruitwich, 26 Peas Asian Chicken Salad, 45 Oh-So-Simple Fried Rice, 70 Peanut Butter Noodles with Snow Peas, 54 Peppers Chicken & Bell Pepper Skewers with BBQ Sauce, 89 Hummus & Veggie Wrap, 32 Teriyaki Rice Bowl, 68 Tex Mex Mac & Cheese, 65 Pesto Easy Pesto, 67 Wagon Wheels with Pesto & Broccoli, 67 Philly Cheesesteak Roll, 20 Pineapple & Ham Skewers, 88 Pinwheels, 3839 Pita Chips, 81 Pita Pockets, Zesty Chicken Salad, 25 Pizza Bagels, 22 Pizza Wrap, 33 Popcorn Pop-Your-Own Popcorn, 90 Sweet-n-Salty Kettle Corn, 91 Pork. See also Bacon; Ham; Sausages Pulled Pork Roll, 20
Rice Burrito in a Bowl, 35 Chicken & Rice Burrito, 35 Chicken & Rice Soup, 60 Chicken & Rice Wrap with Peanut Dip, 37 cooking, 104105 Oh-So-Simple Fried Rice, 70 Teriyaki Rice Bowl, 68 Veggie Sushi Rolls, 40 Root Veggie Chips, 81
s
Salad dressings Asian-Style Salad Dressing, 45 Caesar Salad Dressing, 44 Salads, list of recipes, 4 Salami, Olive & String Cheese Skewers, 89 Salami & Brie Pinwheels, 38 Salmon, Smoked, & Cucumber Pinwheels, 38 Salsa, Chunky Tomato, 76 Salsa Verde & Steak Burrito, 35 Sandwiches. See also Burritos; Wraps Apple, Cheddar & Peanut Butter Fruitwich, 27 Classic Turkey Club, 16 Cream Cheese Classic on Mini Bagels, 22 Egg Salad on Mini Bagels, 22 English Teatime, 19 Five-Spice Tofu Roll, 20 Honey, Almond Butter, & Banana Fruitwich, 27 ingredients for, 15 Italian Meat Lovers, 19 Parisian Picnic Sandwiches, 19
q
Quiches, Mini, Ham & Cheese, 72
r
Raspberries Berrylicious Smoothie, 103 Vanilla-Raspberry Dip, 83
index
111
Pear & Avocado Fruitwich, 26 Philly Cheesesteak Roll, 20 Pizza Bagels, 22 Pulled Pork Roll, 20 Strawberry & Goat Cheese Fruitwich, 26 Thanksgiving Special, 19 Tuna Salad Cutouts, 23 Zesty Chicken Salad Pita Pockets, 25 Sausages and salami Italian Meat Lovers Sandwich, 19 Salami, Olive & String Cheese Skewers, 89 Salami & Brie Pinwheels, 38 Spinach & Sausage Frittata Sticks, 71 Smoked Salmon & Cucumber Pinwheels, 38 Smoothies, 102103 Snacks, list of recipes, 5 Soup, Chicken & Rice, 60 Spinach Chicken Florentine Mac & Cheese, 65 Green Machine Smoothie, 102 Spinach & Sausage Frittata Sticks, 71 Steak & Salsa Verde Burrito, 35 Strawberries Berrylicious Smoothie, 103 Strawberry-Banana Smoothie, 102 Strawberry & Goat Cheese Fruitwich, 26 Super Veggie Burrito, 35 Sushi Rolls, Veggie, 40 Sweet-n-Salty Kettle Corn, 91 Sweet Potato Chips, 81
t
Taco Salad, Make-Your-Own, 49 Teriyaki Rice Bowl, 68 Tex Mex Mac & Cheese, 65 Thanksgiving Special Sandwich, 19 Tofu Roll, Five-Spice, 20 Tomatoes BLT Wrap, 32 Chunky Tomato Salsa, 76 Tortilla chips Make-Your-Own Taco Salad, 49 Mexican Layer Dip, 79 Tortilla Chips, 81 Tortillas. See also Burritos; Wraps Ham & Cheese Pinwheels, 39 Salami & Brie Pinwheels, 38 Smoked Salmon & Cucumber Pinwheels, 38 Turkey, Cheese & Salsa Pinwheels, 39 Trail Mix, 9495 Tuna Salad Cutouts, 23 Tuna & White Bean Salad, 52 Turkey Chili con Carne, 63 Classic Turkey Club, 16 Thanksgiving Special Sandwich, 19 Turkey, Cheese & Salsa Pinwheels, 39
v
Vanilla-Raspberry Dip, 83 Vegetables. See also specific vegetables blanching, 104 Fiesta Veggie Wrap, 30 Mac & Cheese, All Dressed Up, 6465 Orzo & Grilled Veggie Salad, 51 Super Veggie Burrito, 35 Veggie Sushi Rolls, 40
w
Wagon Wheels with Pesto & Broccoli, 67 Wraps. See also Burritos BLT Wrap, 32 Chicken & Rice Wrap with Peanut Dip, 37 Fiesta Veggie Wrap, 30 Hummus & Veggie Wrap, 32 ingredients for, 29 Pinwheels, 3839 Pizza Wrap, 33 Salad Wrap, 33 Veggie Sushi Rolls, 40
y
Yogurt Creamy Herb Dip, 76 Cucumber Tzatziki, 76 Honey-Granola Dip, 83 Vanilla-Raspberry Dip, 83
u
Ultimate Munchie Mix, 96
z
Zesty Chicken Salad Pita Pockets, 25
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THE LUNCH BOX WELDON OWEN, INC.
Conceived and produced by Weldon Owen, Inc. Copyright 2011 Weldon Owen, Inc. All rights reserved, including the right of reproduction in whole or in part in any form. Color separations by Embassy Graphics Printed and bound in China by 1010 Printing First printed in 2011 10 9 8 7 6 5 4 3 2 1 Library of Congress Control Number: 2011924279 ISBN-13: 978-1-61628-122-9 ISBN-10: 1-61628-122-7 Weldon Owen is a division of
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ACKNOWLEDGMENTS
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