the summit lunch box

After a healthy balanced breakfast, a healthy packed lunch can be a child’s best start to developing healthy eating habits. As a teacher, it has become obvious to me that children who eat well and stay active are more likely to do better in school, maintain a healthy body weight, and have a better self-esteem. With a little knowledge and planning, everyone can be a part of that good beginning.

Stick to introducing new foods at home. Eating should be fun! Include your child in making their lunch and snack choices … it’ll be less likely to end up in the garbage or someone else’s mouth that way!

Active and growing children need many small and nutritious snacks to keep their energy levels up and brains working during the day. A healthy snack, especially in the morning, should consist of fresh fruit or vegetables, yogurt or cheese. Anything with added sugar is not recommended for healthy behaviors while at school (or at home, for that matter).
If your child struggles to eat fruits and vegetables raw, try including a small container of healthy dip for them. No sugar added yogurt for their fresh fruit. Hummus or Tzatziki for their vegetables.

Children need lots of fluid throughout the day. Water is the best choice to drink. Pack a fun refillable water bottle in your child’s lunch bag to encourage it (we think the “Summit” water bottle is a great choice). If packing juice, limit them to one small container, and choose varieties labeled 100% fruit or vegetable juice (be very careful here). Don’t let juice replace fresh fruits or vegetables.

Avoid all snacks and beverages high in calories, “bad” fats, sugar and added sodium, such as cookies, doughnuts, potato chips, fruit-flavored drinks and soft drinks. Basically, if it comes in a “package” then it most likely shouldn’t be given to your children. If you cannot identity EVERYTHING on the ingredients label, then DON’T BUY IT! These snacks severely disrupt your childrens’ growing brain, body and the classroom.

Be sure to offer a variety of foods in your child’s lunch from day to day. The reason for this is because they are developing their attitude toward food, and a variety of quality food choices will teach them good habits for life. For optimal growth and development, children require many different nutrients that come from a variety of foods. If they eat the same meals and snacks every day, they may miss out on essential nutrients. So, mix it up!

Encourage kids to help make and pack their own lunches and get involved in making healthy choices. To avoid morning hassles, make and refrigerate lunches the night before.

Top Lunch Box Suggestions:

-fresh fruit (not the kind you buy in a “cup”)
-fresh vegetables (lots of colours)
-yogurt (should not contain added sugars)
-cottage cheese (choose quality brands)
-raw seeds (ex. Sunflower, pumpkin)
-cheese sticks (not processed)

Try being creative with your childrens’ fruit and vegetable choices. Don’t always opt for apples and oranges out of convenience. Try cubed melons, pineapple, mango, strawberries or grapes. All of these make welcomed addition to your child’s lunch and gets them excited about healthy eating.

Whole Wheat English Muffin Pizzas

4 whole wheat English muffins, split
½ cup tomato pizza sauce
1 cup shredded cheese
¼ cup diced sweet green or red peppers
¼ cup diced mushrooms
2 Tbsp diced chicken

Lightly toast English muffins and place cut side up on baking sheet. Spread evenly each half with the sauce. Sprinkle evenly with cheese and remaining toppings. Be creative! Add any other healthy options that your children might like! Broil 6 inches from heat until cheese is bubbly, about 2 minutes. Let cool slightly to eat right away, or completely to pack for the next day’s lunch.

Chicken Quesadillas

Enjoy these one night for dinner…making a few extra to throw in your children’s lunch the next morning!

10 whole grain tortillas
2 grilled chicken breasts, diced
2 cups Monterey jack cheese, shredded
½ cup tomato, diced
½ cup sweet red pepper, diced
1/3 cup fresh cilantro, chopped
2 Tbsp olive oil

In a bowl combine all ingredients, except tortillas. Mix well. Spread filling evenly over 5 tortillas. Place remaining tortillas on top. Press down lightly. Bring a frying pan to medium heat, brush with oil. Cook quesadillas, turning once until browned on both sides and filling is hot. Cut into wedges and serve warm or at room temperature, with salsa if desired.

Homemade Healthy Lunchables!

Children love to have fun with their food! Preparing things at home that they can assemble themselves at school is always a great idea.

Option 1 – slice up some cheese (never processed), meat (never toxic “luncheon meats” … make sure it’s real meat like left-over chicken or turkey), cucumbers and place in separate containers, as well as some whole grain crackers. The point is to let them assemble their own little sandwiches at lunch time!

Option 2 – Left over fixings from tacos the night before … place in separate containers with a few taco shells … and it’s a Mexican fiesta in the classroom!

15 Minute Dark Chocolate Chip Cookies

1 ½ cups whole-wheat or spelt flour
1 cup rolled oats (oatmeal)
½ tsp baking soda
1 tsp cinnamon (optional)
½ cup honey
½ cup olive oil OR coconut oil (available at health food stores)
1 egg
1 tsp pure vanilla extract
1 cup dark chocolate OR carob chips

Preheat oven to 375 degrees.
In a bowl mix all dry ingredients together. In another bowl mix honey, oil, egg and vanilla. Mix well.
Mix wet ingredients with the dry ones.
Add chocolate or carob chips.
Drop dough onto the baking sheet using a teaspoon. Flatten slightly with the back of the spoon. Bake for 8-10 minutes.

Stephanie Wiebe’s Famous Soft and Chewy “Spelt Ginger Sticks”

3/4 cup raw cane sugar
1/2 cup olive or coconut oil (coconut is much better)
1/4 cup molasses
1 tablespoon almond milk (or yucky cow’s milk)
1 egg
2 cups flour (I use whole wheat or spelt)
1 1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/8 teaspoon cloves
4 teaspoon sugar (for garnishing on top)

1.  Heat oven to 375 F.  In large bowl, mix 3/4 cup sugar, the oil,
molasses, milk and egg with spoon.  Stir in remaining ingredients
except 4 teaspoon sugar.
2.  Divide dough in half.  On ungreased cookie sheet, pat half of
dough into 14×2 inch strip.  Cut strip lengthwise in half into two
14×1 strips with long knife; using knife, separate strips at least 3
inches.  Sprinkle each strip with 1 teaspoon sugar.  Repeat with
remaining dough.
3.  Bake 12 to 14 minutes or until edges are light brown and tops
appear cracked; cool 5 minutes.  Cut each strip crosswise into 1 inch
slices.

The Best!

Granola Bars

1 ½ cups rolled oats (oatmeal)
¼ cup oat bran
¼ cup sunflower seeds OR pumpkin seeds*
½ tsp ground cinnamon
3 Tbsp olive oil
1/3 cup honey
½ tsp pure vanilla extract

*can substitute the seeds for finely chopped almonds if not being used in kids lunches (most schools are nut-free zones)

Preheat oven to 350 degrees. Lightly oil a baking sheet. Mix all dry ingredients in a bowl. Add oil, honey and vanilla. Mix until all ingredients are moistened. Place mixture on prepared baking sheet and press into the shape of a rectangle. Wet hands lightly while working mixture. Bake 12 minutes. Remove from oven and cut into 16 bars with a very sharp knife. Separate bars slightly and return to oven for 5 more minutes. Remove from oven and place on a wire rack to cool.

Banana Muffins

1 cup whole wheat OR spelt flour
1 cup rolled oats
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/3 cup plain yogurt
½ tsp salt
½ cup cane sugar
1 ½ cups mashed bananas (3 or 4 bananas)
1 egg
½ cup dark chocolate chips (optional)

Combine all dry ingredients in a mixing bowl. Thoroughly beat together egg, sugar, yogurt and mashed bananas. Add to dry ingredients. Stir just until moistened. Lightly stir in dark chocolate chips if desired. Fill greased cups ¾ way full. Bake in preheated oven at 375 degrees for 20 minutes or until inserted toothpick comes out clean.

Chocolate Zucchini Cake

This is a decadent cake that your children will LOVE! They will not even know that the zucchini is in there! Very tasty…needs no icing on top. This cake will be a hit at any adult event as well!

2 ½ cups whole wheat OR spelt flour
½ cup cocoa
2 ½ tsp baking powder
1 ½ tsp baking soda
1 tsp salt
1 tsp cinnamon
½ cup melted butter
1 ½ cups cane sugar
3 eggs
2 tsp pure vanilla extract
2 cups zucchini, coarsely grated
½ cup plain almond milk (or other milk of your choice)
1 cup dark chocolate chips

Combine all wet ingredients in the first section. Whip together the middle 3 ingredients, then add to the wet mixture. Stir in the vanilla, zucchini and milk. Mix well. Stir in dark chocolate chips. Pour into a greased bundt* pan. Bake in preheats oven at 350 degrees for 50 minutes, or until inserted toothpick comes out clean.

*Can be baked in any type of pan, the bundt pan just gives a more decadent look. Baking times will vary depending on type of pan used.

Hello Jello

A treat your kids just feel they can’t live without? Opt for brands found at Health Food Stores … and hide some good stuff on the inside!

Ex. Finely shredded red cabbage added to cherry, strawberry, or raspberry Jello. Your children will see it in there, but they won’t taste it. They’ll just be excited that they can eat! This way they’re eating a vegetable that they most normally wouldn’t eat on it’s own.

Pack-and-Go Chef’s Salad

2cups torn romaine lettuce or mixed greens
4 cherry tomatoes, halved
¼ cup sliced radishes
¼ cup sliced cucumber
¼ cup cubed swiss cheese
¾ cup cubed cooked chicken (left-over from the night before’s dinner?)
1 hard-cooked egg, cut into wedges
2Tbsp dressing (packed in a separate container)

In an airtight container, layer all the ingredients. Like always, add or substitute any additional favourites that your child may have. Chicken may be substituted for ¾ cup of chickpeas if your child is a vegetarian, or you don’t have chicken on hand.

Hummus

Hummus can be used for many things….it’s a great convenient source of protein! Spoon some into a container with some fresh veggies for a fun lunch option! Try some packed into a container with a few whole wheat pita wedges for dipping as an alternative to a sandwich. Also great as a spread on a veggie sandwich.

1 can chickpeas (drain only half of the liquid off)
1 clove garlic
1 Tbsp cumin powder
3 Tbsp tahini oil
1 tsp ground sea salt
1 tsp ground pepper
1Tbsp lemon juice

Throw all ingredients into a food processor or blender. Mix until well blended. Store in a refrigerator
until ready to eat!

Children learn and live by what they see!

If you want to be the parent of a healthy child, your kids must be the child of a healthy parent. Be aware that you are conditioning your kids all the time to do certain things, good and bad, when you do them yourself. Lead by example!

In order for your kids to not be a part of the SICKEST generation in human history they MUST:

1. Have regular chiropractic adjustments.
2. Be taught how to EAT RIGHT.
3. Be taught how to MOVE RIGHT.
4. Be taught how to THINK RIGHT.

Everything you teach them about Eating, Moving and Thinking will either BENEFIT them or HARM them. Be AWARE of what you’re teaching! Give yourself grace - go for GROWTH, not PERFECTION. Educate and EMPOWER yourself so that you can leave a legacy to your children.

So, what strategy do you have in place to keep them active over the winter months?

(you can also give us YOUR ideas … we love that!)