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You and your family may be trying to eat more vegetarian fare. Or, even better, you might have taken the plunge.
And then it sinks in: come mid August, your child will be bombarded with greasy, unhealthy food in the school cafeteria.
Whether your little one attends a “meat- and nut-free” school, or you simply wish to ward off the deep-fried chicken, here are a few ideas for your Back-to-School grocery list:
Pre-fab snacks. Some foods are as easy as popping it in the oven and into a stainless steel lunchbox. Want protein? Many parents say their kids love vegetarian corn dogs, burgers or other meat substitutes.
Hummus. Canned or bulk, chickpeas are cheap and easy. Mash them, add some garlic and lemon juice, and Viola! I can get *any* kid to snack on this bean paste. For variety, add a hint of jalepeno and a lot of fresh cilantro. Que bueno! Great dippers: whole grain crackers, tortilla or pita chips, carrots, celery, bell peppers. Yum! (Psst: chickpeas with a bit of herbs for seasoning are a good snack on their own, too.)
Eggs as meat. If you’re vegetarian and not vegan, eggs are a great protein source. I have chickens, so I’m always making egg salad so not a single purty egg goes to waste. Another way we like our hard boileds? Peel them, and put a few dashes of Braggs in the container. Simple and tasty.
Carb-tastic. Pasta, especially whole grain pasta, is a good filler. If you’re a busy parent, make in bulk at the beginning of the week. Add a bit of garlic, fresh basil, mozzarella, and tomatoes, and your kiddo will be happy and full.
Sandwiches. When opting out of nuts, what is left for the hungry kid? A couple of ideas:
- If the school is simply “peanut-free”, go for almond or sunflower butter. Add honey or homemade jam.
- Avocado, sprouts, tomato. These are delicious on seed-studded bread. Garnish with spicy or Dijon mustard. Tofu, if you use it, goes great with these ingredients.
- Cheese sandwich. Grilled or cold, it’s a standby favorite for kids. If you serve it warm, don’t forget the Thermos of tomato soup!
- Quesadillas. Open a can of black beans, add some cheese, and make a tortilla “sandwich”. Bake in the oven or in the microwave, and garnish with salsa and/or sour cream.
Dont forget the fruit! Pick a fruit that’s local and in season, if possible. But if you need to cheat for the pickier eater, go tropical, like pineapple or mangoes.
There are many, many more ideas for vegetarian lunch planning. I’d love to hear yours!
Image: Muffet on Flickr under a Creative Commons License.
{ 7 comments… read them below or add one }
I’m not sure how kid-friendly this is, but my husband and I love grain salads for lunch. We especially like Susan at Fat Free Vegan’s International Quinoa salad and the NY Time’s Quinoa with Thai Flavors (we add extra mango and avocado). I also mix a wild/brown rice blend with almonds, dried cranberries, and orange juice; if you just have brown rice, try Karina’s Art School Rice at Gluten-free Goddess. I plan to also try whole grain buckwheat too. Susan and Karina have tons of vegetarian and vegan options on their website.
And never underestimate soups (especially ones made in the crockpot) and the power of leftovers. For leak-free, glass goodness we use mason jars.
That grain salad sounds delicious to me! I think many kids who are open to vegetarian fare would be pretty open to anything with almonds and dried berries.
Good point on the leftovers. We use the crock pot about once every two weeks around here, and more often in the winter.
Awesome that you mentioned the Mason jars! When there started to be worries about chemicals in plastic, I switched us to glass this way, as switching our entire line-up of containers would be pretty expensive. And I still prefer to drink water out of a wide-mouth Mason. (Plus, you always know they seal well!)
Definitely check out Vegan Lunch Box for more suggestions–both the blog (http://veganlunchbox.blogspot.com/) and the book by the same name.
Thanks for this easy, yummy list. Taking it to the grocery store this weekend…
Grains are great, served warm and cooked with vegs and herbs or as salads. So many variations to make; we like barley, quinoa, cous cous and assorted rices most.
There are a lot of great vegetarian ideas in this list:
http://www.nytimes.com/2008/07/02/dining/02mini.html?_r=1
Many plant-based meats at http://www.meatalternatives.org
Check it out.
Some choices that have been popular: beans and rice, lentils and rice, stews, veggie and rice stir fry, bagel sandwiches, cucumber or other veggie rolls, chicken and rice, steamed veggies.