Be it resolved: to upgrade brown-bag lunches

We often think of school lunches when discussing brown-bag meals. However, many adults also choose to carry a lunch from home to improve the family budget. Financial experts can amass quite an impressive number over a career for fewer stops at a commercial eatery. One such expert points out that a Starbucks coffee at $4 every day for a week is $20, $80 a month, or $960 each year. Close to $1,000 per year for an item with no nutritional value and a known addictive drug that is detrimental to health! Adults brown-bag it not only for financial reasons, but for personal taste and health. Taste fatigue sets in with some commercial foods. You are in charge of the amount of fat, sugar, and salt in your food when you prepare it, which is not the case with the closest fast-food spot. This is a definite plus for your health.

Brown-bag lunches need to be thought of as a meal that will provide from one third to two fifths of the recommended dietary allowances. So think nutrients as the menus are built. A 7- to 10-year-old schoolchild needs about 650 calories in their bag, while an adult needs about the same to 1,000 (depending on activity). The Vegetarian Food Guide Pyramid is a helpful guide to ensure adequate nutrition. Remember: menu items should contribute to the total number of servings recommended for a day.

Vary the contents in the bag with new foods in new shapes, sizes, colors, textures, and flavors. Variety is the key. Many different breads are on the market. Try a new flavor. Or cut the bread differently. Pita pockets may contain the sandwich spread and vegetables just as well as two square slices of bread. Or wrap it all in a flour tortilla. Lots of options are out there. Expand your baggers' acceptable foods list by trying some of the breads listed in the box.

Lunch can revolve around a hot food carried in a short squatty thermos. Try a casserole, pasta, soup, or stew for variety. Add crunch with crispy vegetables in a plastic bag. Or make your own chips with a couple of the following recipes. Fresh fruit (washed, peeled, cored, or sliced ready-to-eat) makes a tasty dessert for a healthy choice. Small cookies or bite-sized muffins can add calories where needed and a little treat to end the meal.

Make the meals you send special with little touches. Notes from mom and dad are a welcome surprise. If you are at a loss for words after the first week, for inspiration try Courtney Garton's Napkins: Lunchbag Notes From Dad, 128 pages, Perry Publishing. Choosing a lunch box with a special design sparks up the lunch for elementary students. Use colorful plastic flatware, along with coordinated paper plates and napkins, to mark certain events. Paper bags may be decorated with stickers or personal messages.

School lunch is a brief, frenzied point in the school day. Everyone--teachers included--looks forward to the break in the busyness. Children are eager to move on to playtime and often fail to finish their lunch, either from distraction or nonacceptance of food items. Peer pressure is applied to the lunch box too. Foods take their turns on the "out" list. Those who prepare lunches need to be "keyed in" to which foods are "in" and which are "out" this week or month. Listen to the child's conversation; ask questions, participate in schoolroom activities on a regular basis. As a room mother/father, note which foods are eaten and which are tossed. (Nutritious apples, oranges, and sandwiches are unceremoniously dropped in the trash every day by children too busy to sit down and eat.) Create a mentality with your brown baggers to bring home the foods they choose not to eat at school. Try new recipes at home to see if the baggers will eat them before sending an item to school. Lunchtime is a time of renewal for wiggly little bodies and for hungry little tummies--and tall ones, for that matter. Upgrade with the following recipes to add "pizzazz" to the lunches leaving your kitchen.

The basic pattern for a brown-bag lunch menu might be:

* Sandwich/hot item * Fruit and/or vegetable * Snack-type food * Beverage * Dessert

TLT SANDWICH
(Tofu, Lettuce, and Tomato)

1 pound block firm tofu
2 T. olive oil
1/2 large onion, cut in 1/8-inch wedges
1 T. soy sauce or barbecue sauce
12 slices whole-wheat sandwich bread
1/4 cup margarine or mayonnaise
6 leaves Romaine lettuce
4 tomatoes, sliced

Cut tofu into 1/4-inch slabs to fit on
bread. Heat oil in a large skillet. Saute
onions until clear. Carefully add tofu
slabs; sprinkle with soy sauce or barbecue
sauce. Heat until browned on both
sides; remove from heat. Spread bread
with margarine or mayonnaise; add tofu
and vegetables. Wrap tightly and place
in a lunch box or bag. Serves: 6.
Calories: 365; protein: 18 grams; carbohydrate:
31 grams; fat: 21 grams; cholesterol:
0 milligrams; fiber: 8.3 grams.
"TUNA" SANDWICH

1 15-ounce can garbanzos, mashed
2 green onions, minced (including
green tops)
1 stalk celery, diced
1/4 cup low-fat mayonnaise
1 t. kelp
12 slices French bread
(or other favorite)

Mix all ingredients. Allow to marinate
overnight. Spread "tuna" mixture
on bread. Wrap tightly, and place in a
lunch box or bag. Serves: 6. Calories:
209; protein: 7 grams; carbohydrate: 38
grams; fat: 3 grams; cholesterol: 0 milligrams;
fiber: 2 grams.
PORTOBELLO MUSHROOM
SANDWICH

2 T. olive oil
4 T. lemon juice
2-4 portobello mushrooms, sliced to fit
rolls
1 small onion, sliced in rings
1 clove garlic, minced
1 cup spinach leaves
salt to taste
1 T. margarine
2 French or pumpernickel rolls

Combine one tablespoon olive oil
and two tablespoons lemon juice; marinate
washed mushrooms in the mixture
for a few minutes. Saute onion rings
and garlic in the remaining oil and
lemon juice until clear. Add mushrooms
and saute for two additional minutes;
add spinach during the last minute. Salt
lightly. Spread margarine on both sides
of the rolls. Assemble rolls and wrap
tightly in plastic wrap, or place in a
sealed container. Serves: 2. Calories per
serving: 358; protein: 7 grams; carbohydrate:
38 grams; fat: 21 grams; cholesterol:
0 milligrams; fiber: 1.5 grams.
HUMMUS SPREAD

1 15-ounce can garbanzo beans
2 T. lemon juice
medium onion, chunked
2 T. chopped parsley
2 cloves garlic
2 green onions
1/4 cup sesame seeds
2 T. sunflower seeds

Drain garbanzo beans; reserve liquid.
Place all ingredients in a food processor
and process. Add garbanzo liquid for
desired consistency to spread. Use as a
spread with the Roasted Vegetable
Sandwich, or with pieces of pita bread
or crackers. Makes: 2 1/2 cups. Calories
per 2 tablespoons: 43; protein: 1 gram;
carbohydrate: 3 grams; fat: 3 grams;
cholesterol: 0 milligrams; fiber: 1 gram
PASTA SALAD

1 pound angel hair spaghetti, broke
into 3-inch lengths
1 8-ounce bottle low-calorie Italian
salad dressing
1 celery stalk, chopped
1 green pepper, chopped
red onion, sliced thinly
2 pieces Worthington FriChik, diced
1 pint cherry tomatoes
1 6-ounce can pitted ripe olives

Cook spaghetti according to package
directions. Drain and rinse in cold
water. Combine spaghetti, dressing, celery,
green pepper, onion, and FriChik.
Chill overnight. Add tomatoes and
olives just before placing in a short,
squatty thermos. Serves: 8. Calories per
serving: 340; protein: 18 grams; carbohydrate:
44 grams; fat: 12 grams;
cholesterol: 3 milligrams; fiber: 4 grams.
LENTIL SOUP

1 medium onion, chopped
2 cups dry lentils
cup uncooked rice
4 cups water
1 15-ounce can stewed tomatoes
water
salt to taste

In a medium saucepan, simmer all ingredients
until lentils are soft (approximately
one hour). Add water to make a
consistency of your choice. Salt to
taste. Place in a thermos to keep warm
for lunch. Serves: 8. Calories per serving:
170; protein: 10 grams; carbohydrate:
34 grams; fat: 0.2 grams; cholesterol:
0 milligrams; fiber: 6 grams.
OVEN-BAKED POTATO
CHIPS

3 large potatoes (with skins)
1 T. canola oil
fresh rosemary
salt
clove of garlic and/or whole
mushrooms (optional)

Slice washed potatoes with skins.
Parboil until just tender; drain. Place on
a baking tray. Drizzle with canola oil.
Sprinkle with fresh rosemary, and
lightly salt. Bake at 375 Fahrenheit until
crunchy. Add a whole garlic clove
and/or whole mushrooms onto the tray
while baking for added flavor. Serves: 8.
Calories per serving: 70; protein: 1
gram; carbohydrate: 12 grams; fat: 2
grams; cholesterol: 0 milligrams; fiber:
1.4 grams.
SWEET POTATO CHIPS

2 medium sweet potatoes
1 T. canola oil
vegetable cooking spray

Wash and peel sweet potatoes. Slice
thin. Spray a baking sheet with vegetable
cooking spray. Place potatoes in
a single layer on the baking sheet.
Drizzle with canola oil. Bake at 400 Fahrenheit
for 15 minutes. Turn slices over; bake 5
more minutes. They should be dry and
slightly crisp; if not, bake 3 more minutes.
(Watch carefully to avoid burning.)
Serves: 8. Calories per serving: 44;
protein: 0.5 grams; carbohydrate: 7
grams; fat: 2 grams; cholesterol: 0 milligrams;
fiber: 1 gram.
PRETZELS

1 T. yeast
1/2 cup warm water
1 t. honey
11/3 cups flour
1 t. salt

Set oven to 375 [degrees] F. Dissolve yeast in
water and add honey; let sit 5 minutes.
Mix flour and salt. Add to yeast mixture.
Mix together (may be crumbly).
Place on a bread board, and knead to
form a ball. When kneaded, pull off a
piece the size of a gumball. Roll between
hands to make into the shape of
a long skinny snake. Twist into a pretzel
shape. Repeat using remaining
dough. Bake 18 minutes or until lightly
browned. Makes: 6 pretzels. Calories
per pretzel: 100; protein: 3 grams; carbohydrate:
21 grams; fat: 0.2 grams;
cholesterol: 0 milligrams; fiber: 1 gram.
TRAIL MIX

3/4 cup raisins
1/2 cup peanuts
cup sunflower seeds
1/4 cup soy nuts
1/4 cup pecans
1/4 cup M&M's

Combine all ingredients in a bowl.
Place a serving in a small sealed container
or plastic bag to add to a lunch
bag. Serves: 8. Calories per serving:
167; protein: 5 grams; carbohydrate: 16
grams; fat: 10 grams; cholesterol: 0 milligrams;
fiber: 2 grams.

For recipe variation: Use dried fruit of choice
(apple, apricots, banana, cranberries, papaya,
pineapple, etc.). Vary the nuts according to
your diner's preference: almonds, cashews, hazelnuts,
pistachios, walnuts, etc. Replace M&M's
with gummy bears, Swedish fish, or other confection.
Try some of these breads:

Flavor

Whole-wheat
Boston Brown
Multigrain
Onion
French
Herb
Cheese
Raisin
Potato
Oatmeal
Rye
Cinnamon
Pumpernickel

Shape

Bagel
English muffin
Pita
Crackers
Tortilla
Rolls
Frankfurter
Kaiser
Sub
Hamburger
Hard
Biscuit
Rice cakes

Food Safety Tips

* Wash hands before preparing food.

* Use clean utensils in food preparation.

* Keep pets away from kitchen counters.

* Wrap sandwiches tightly, or place them in sealed containers.

* Wash fruits and vegetables.

* Save fruit or other nonperishable food items for an after-school snack.

* Use a cup or straw for beverages; do not drink from a commercial container.

* Wash a lunch box every evening with soap and water; use paper bags only once.

* Use a freezer pack to keep cold foods cold.

* Use a thermos to keep hot foods hot.

ROASTED VEGETABLE SANDWICH

2 medium eggplants
1 zucchini
1 red pepper
1 yellow pepper
1 onion
1 red onion
1 T. olive oil
3 cloves garlic
16 slices French bread

Slice washed vegetables and place
in a single layer in a 9" x 13" pan.
Drizzle with olive oil and add garlic
cloves. Roast at 350-375 Fahrenheit for one
hour. Turn every 15 minutes; some
dark spots may develop. Slice the
French bread. Spread with Hummus
Spread (see recipe on this page and
page 48); place desired vegetables on
hummus; top with second slice of
French bread. Wrap securely, or
place in a sealed container. Serves: 8.
Calories per serving: 240; protein: 8
grams; carbohydrate: 42 grams; fat: 5
grams; cholesterol: 0 milligrams;
fiber: 4 grams.

Note: Peppers and onions have a delightful
sweet taste when roasted.

Week of menus:

1. TLT (tofu, lettuce, and tomato) sandwich on multigrain bread, apple, carrot/celery sticks, nonfat milk, blueberry minimuffins

2. Pasta salad, Triscuits, string cheese, orange juice, banana

3. "Tuna" sandwich on French bread, grapes, oven-baked potato chips, nonfat milk, oatmeal-raisin cookie

4. Roasted vegetable sandwich in pita bread, banana, peanuts, nonfat milk, Fig Newtons

5. Lentil soup, bagel, cream cheese, melon chunks, nonfat milk, trail mix

BLACK BEANS AND RICE

1 pound black beans, soaked
overnight and cooked until
tender
1/2 medium onion, diced
1 clove garlic, minced
2 T. olive oil
1 packet G. Washington Seasoning
salt to taste
2 cups cooked brown rice
2 T. chopped parsley

Prepare beans. Saute onion and garlic
in oil. Mix with beans along with the
G. Washington Seasoning and salt.
Place hot brown rice in the bottom of a
short squatty thermos. Top with the
bean mixture. Sprinkle chopped parsley
on top. Serves: 8. Calories: 178; protein:
17 grams; carbohydrate: 29 grams;
fat: 4 grams; cholesterol: 0 milligrams;
fiber: 3.5 grams.

Brown Bag Little Touches

* Send saved single-serving packages of condiments from fast-food restaurants: catsup, mayonnaise, hot sauce, soy sauce.

* Freeze juice containers; they will thaw by lunch.

* Or use little freezer gel packs.

* Use cookie cutters to make shaped sandwiches.

* Or cut bread in triangles, squares, rectangles.

* Send mail in bag: note, news clippings, Web articles.

* Use shaped pasta (hearts, Christmas trees, etc.).

* Make your own trail mix of nuts, pretzels, M&M's, crackers, or other special treats.

* Include Handi Wipes in a plastic bag.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., prepared approximately 6, 300 brown-bag lunches when three Hodgkins were little.

COPYRIGHT 2002 Review and Herald Publishing Association
COPYRIGHT 2002 Gale Group