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    Lunch Boxes and Snacks: Over 120 healthy recipes from delicious sandwiches and salads to hot soups and sweet treats
    Lunch Boxes and Snacks: Over 120 healthy recipes from delicious sandwiches and salads to hot soups and sweet treats
    Lunch Boxes and Snacks: Over 120 healthy recipes from delicious sandwiches and salads to hot soups and sweet treats
    Ebook174 pages1 hour

    Lunch Boxes and Snacks: Over 120 healthy recipes from delicious sandwiches and salads to hot soups and sweet treats

    By Annabel Karmel

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    About this ebook

    Packing your child's lunch box doesn't have to mean another peanut butter and jelly sandwich and a bag of chips. Renowned children's cooking and nutrition expert Annabel Karmel shares more than 120 healthy, creative recipe ideas as well as time-saving hints and tips that will help you make a complete and nutritious lunch without increasing the chaos of your morning routine.

    Lunch Boxes and Snacks is packed with mouthwatering recipes that can boost your child's brainpower, increase energy, and strengthen the immune system. You'll find a wide range of delicious and easy lunch ideas, from Oriental Turkey Wraps, Individual Focaccia Pizzas, and Chicken Superfood Salad to Trail Mix Bars and Fruit on a Stick, that guarantee that your child will be the envy of the cafeteria.

    In Lunch Boxes and Snacks you will find:
    • Inspirations for hot meals that can be packed in a thermos for winter days
    • Quick recipes that can be prepared in advance and kept in the fridge or freezer
    • Tips to get your child involved in the lunch-making process
    • Helpful hints on packing your child's lunch box so that food stays safe to eat

    With Annabel's help, even the busiest parents can easily pack a healthy and tasty lunch that their child will look forward to eating.
    LanguageEnglish
    PublisherAtria Books
    Release dateMar 16, 2010
    ISBN9781416565024
    Lunch Boxes and Snacks: Over 120 healthy recipes from delicious sandwiches and salads to hot soups and sweet treats
    Author

    Annabel Karmel

    With a career spanning over thirty years, London born mother of three, Annabel Karmel, has pioneered the way families all over the world feed their babies and children. Credited with starting a food revolution with her trusty recipes and methods, she has become the UK’s no.1 children’s cookery author, bestselling international author, and the mother of all feeding experts with over forty cookbooks including Real Food Kids Will Love and Annabel Karmel's Baby-Led Weaning Recipe Book. In 2006, Annabel received an MBE in the Queen’s Birthday Honours for her outstanding work in the field of child nutrition, and she has since become recognised as one of the UK’s leading female entrepreneurs.

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      Book preview

      Lunch Boxes and Snacks - Annabel Karmel

      lunch boxes and snacks

      Also by Annabel Karmel

      Complete Party Planner

      SuperFoods

      Top 100 Baby Purees

      Favorite Family Meals

      The Healthy Baby Meal Planner

      For more information, visit

      www.annabelkarmel.com

      lunch boxes and snacks

      Over 120 healthy recipes,

      from delicious sandwiches and salads

      to hot soups and sweet treats

      Annabel Karmel

      This book is dedicated to all those parents who can’t face

      making yet another peanut butter sandwich, myself included.

      A Division of Simon & Schuster, Inc.

      1230 Avenue of the Americas

      New York, NY 10020

      www.SimonandSchuster.com

      Text copyright © 2003,2007 by Annabel Karmel

      Photographs copyright © 2003 by William Lingwood

      Photographs copyright © 2007 by Dave King

      Originally published in Great Britain in 2003 as Lunchboxes by Ebury Press

      This new, expanded edition created in 2007 by Eddison Sadd Editions

      All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever.

      For information address Atria Books Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020

      First Atria Books hardcover edition December 2007

      ATRIA BOOKS and colophon are trademarks of Simon & Schuster, Inc.

      For information about special discounts for bulk purchases, please contact

      Simon & Schuster Special Sales at 1-800-456-6798 or [email protected].

      Manufactured in the United States of America

      3   5   7   9   10   8   6   4   2

      Library of Congress Cataloging-in-Publication Data

      Karmel, Annabel.

      Lunch boxes and snacks: over 120 healthy recipes, from delicious sandwiches and salads to hot soups and sweet treats / Annabel Karmel.

      p. cm.

      Includes index.

      1. Lunch box cookery. 2. Cookery (Natural foods). I. Title.

      TX735.K37 2007

      641.5’3—dc22                        2007020048

      ISBN-13: 978-1-4165-4892-8

      ISBN-10: 1-4165-4892-0

      eISBN-13: 978-1-4165-6502-4

      contents

      the creative lunch box

      special sandwiches

      savory specialties

      crunchy salads

      super soups

      sweet sensations

      index

      acknowledgments

      the creative lunch box

      Welcome to Lunch Boxes and Snacks, the book aimed at putting the fun back into making packed lunches for children. The ubiquitous sandwich needn’t be a slice of ham slammed between two pieces of bread; it can be a delicious, moist filling of chopped ham and tomatoes mixed into cream cheese to fill a pita pocket. Hot meals can warm a hungry tummy on cold winter days, and treats can be made by your child to meet his or her own, sometimes exacting, needs.

      According to a recent study, three out of four elementary and middle school parents regularly pack lunches for their children. Packed lunches are typically seen as the healthier option, but this is often wishful thinking. Children are all different, but what they usually want is a quick, tasty meal. A soda, potato chips, and a candy bar can be wolfed down in minutes, saving maximum time for the playground, but obviously this is not an ideal, nutritious lunch that will sustain them until dinnertime. Below are some of the questions that thousands of parents battle with on a daily basis.

      •   How do you make a packed lunch healthy and still get your child to eat it?

      •   What do you do if your child is a fussy eater and likes only peanut butter and jelly sandwiches?

      •   How do you keep the food fresh and still looking good?

      •   How do you cope when other children bring in lunch boxes filled with potato chips, chocolate cookies, and soft drinks?

      •   What do you do if you want your child to have a hot meal for lunch when the weather is cold and miserable?

      Read on, that’s what you do!

                                                               

      food for your child’s lunch box

      In a recent survey on children’s packed lunches, it was found that eight in ten packed lunches include potato chips or other salty snacks (see below). More than a third of parents give a chocolate cookie. Healthy foods presented in an enticing way are more likely to appeal to children, like cheese and cherry tomatoes threaded onto a straw, or miniature chicken balls. Both make great finger food.

      Top 10 items packed in children’s lunch boxes

      1   Sandwich 94 percent

      2   Potato chips or other salty snacks 84 percent

      3   Fruit juice or juice drink 72 percent

      4   Piece of fresh fruit 68 percent

      5   Yogurt 56 percent

      6   Chocolate cookie 35 percent

      7   Cheese 31 percent

      8   Chocolate bar 29 percent

      9   Piece of cake 26 percent

      10   Cereal bar 25 percent

      I’m not a believer in extremes of any kind—I don’t think potato chips or chocolate cookies should be totally off-limits to children, but neither do I believe that a jelly sandwich, package of chips, chocolate cookie, and soft drink constitute a proper meal. There is a happy medium, and it’s important to remember that habits and food choices begin in childhood and what children eat can make a big difference to their long-term health.

      A healthy lunch box should:

      •   Help to improve your child’s attention span, behavior, and learning in the afternoon

      •   Provide one-third of your child’s daily requirements of nutrients

      •   Contain a source of protein to keep children alert, complex carbohydrates for slow-release energy, protein and calcium for growth, fat for staying power, and fruit and vegetables for vitamins and minerals

      In order to contribute to a healthy, balanced diet, your child’s packed lunch should include elements from all the food groups shown below.

      carbohydrates

      Choose complex carbohydrates like whole-grain bread, pasta, potatoes, or rice, as they release calories slowly and help to sustain energy levels and concentration. Refined carbohydrates such as white bread, cookies, and cake provide only instant, short-lived energy. Their natural fiber is stripped during processing, and most of their valuable nutrients are lost. The more fiber and protein eaten with starchy or sugary foods, the more slowly those foods are digested and released as sugar into the system.

      For fast-release energy, offer banana; dried fruit; apricot; mango; fruit juice; white bread; popcorn.

      For slow-release energy, give pasta salad with tuna or chicken; peanut butter sandwich on whole-grain bread; egg sandwich; rice cakes with hummus; pumpkin or sunflower seeds; nuts; raw vegetables and cherry tomatoes; apple; grapes; plums; kiwifruit.

      calcium

      Children under the age of five shouldn’t have a low-fat diet, so choose whole-milk products like Greek-style yogurt rather than low-fat yogurt. In a recent survey, it was found that 25 percent of young girls were not getting enough calcium in their diet to build strong bones. This could lead to osteoporosis later in life, so make sure that you regularly include dairy products in your child’s lunch box. Cheese, yogurt, yogurt drinks, smoothies, and milk shakes are all excellent sources of calcium.

      fruit and vegetables

      Health experts recommend that we try to include five portions of fruit and vegetables in our diet every day. To give you an idea of what counts as one portion, here are some examples:

      •   1 medium-size piece of fruit such as an apple or banana

      •   A small bunch of grapes, 2 small fruits (for example, apricots), or a cupful of berries

      •   ¼ cup dried fruit

      •   1 serving of salad or fruit salad

      •   ½ cup cooked or raw vegetables

      •   1 glass of fruit juice or fruit smoothie

      Some fruits and vegetables provide different vitamins and minerals than others, so try to offer a wide variety. It’s a good idea to include

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