Healthy School Lunches: 15 Sneaky Items That Seem Sinful

Getting your kids to eat well at home is hard enough. But when they're in school and out of your sight? Forget it. You already have a sneaking suspicion they're trading their carrot sticks for Cheetos and dumping their water for Coke. And each day, when their lunchboxes come back half-full of untouched grub, that suspicion only grows...

It's time to get covert, parents! True, flax seed and fresh fruit may be media darlings, but if they never make it past your kid's lips and into his belly, who cares? Help your child resist the siren call of the deep fryer and the temptation of her buddy's brownies, by stocking her lunch with smart choices and a few sinful stand-ins that seem like junk food. From snacks, to drinks, to mains, we've got twelve secret weapons that taste great and won't leave kids' stomachs grumbling halfway through the day, plus three homemade recipes that pack a nutritional punch, but still manage to pass the kid taste test.

Snacks

Guiltless Gourmet Mucho Nacho Tortilla Chips
While no chip is exactly health food, Guiltless Gourmet has managed to create something both kids and parents can cheer about. At a mere 120 calories for 18 full-sized chips, it's easy to pack a sizable portion, without feeling the need to go to confession afterwards. And since these chips are baked, not fried, a lot of the grease of the typical crunch-satisfier is gone, and the chips sport just 3 grams of fat per serving, compared to their 10 or 12-gram brethren in the salty aisle. Kids won't care about that, because they won't notice-- these things taste like Doritos. As they munch away on their fat little handful (made from stone ground organic yellow corn, and ingredients you can actually pronounce), and as they thank you for finally packing them some "junk", try not to gloat. You can smile a guiltless smile, and enjoy their happiness. And even grab a few when they're not looking... (www.guiltlessgourmet.com)

Doctor Kracker Sunflower Cheddar Flatbreads
We must say that we were a little dubious when we read the ingredients on the box. Spelt flour? Flax seeds? 8 grams of whole grains? What kid in his right mind would touch these things with a ten foot pole? Then we opened the package and changed our tune. With a crunch so robust it might disturb the neighbors in the school cafeteria, and a chunky shape just begging for a swipe of peanut butter, or a dip of hummus, we think this cracker might have just the yum-factor to keep the lunchtime food doldrums at bay. An excellent way to sneak in some whole grain goodness when your kid refuses to eat any bread other than Wonder White. (www.drkracker.com)

Snacktrition Salt and Pepper Cashews
These nuts have just enough salt and pepper flavor to pass the kid test for snack-worthiness, while also meeting your guidelines for nutrition. They're oven-roasted, not cooked in oil, which lowers the amount of fat in each serving to a scant 13 grams. Okay, so they're not exactly fat-free, but 13 grams is low for a nut, and keep in mind that they contain the "good" kinds of fats, like omega-3's, which are highly touted for their brain boosting qualities. Cashews are also packed with magnesium, iron, zinc, vitamin K, vitamin B6, not to mention protein, and are naturally free of trans-fats and cholesterol. And these particular nuts are dusted with fiber, giving up some extra love for the digestive system. So get a little nutty. Throw these babies into your child's backpack for some quick brain energy when the going gets tough! (www.snacktrition.com)

Kashi Tasty Little Cereal Bars
These snack bars do the trick when you need to round-out a meal. Pack this bar with a bowl of fruit and plain yogurt, and you've got lunch covered. Unlike a lot of other cereal bars on the market, these are missing highly refined sweeteners and hydrogenated oils. Each portion contains only 110 calories, 3 grams of fat and 9 grams of sugar. Plus, each soft-baked bar packs 7 whole grains, 2 grams of protein, and 3 grams of fiber, tucked into a Fig Newton-type snack full of real-fruit filling in flavors like apple spice, blackberry and strawberry. Because they're soft and a little sweet, they make a great dessert or special treat. And since they're whole grain, this is fuel that will last past recess. (www.kashi.com)

Weil Banana Manna Pure Fruit and Nut Bar
We went bananas over this bar from health guru Andrew Weil, M.D. Not only does it have a refreshing grand total of just three ingredients, none of which require a degree in complex chemistry to read (organic dates, organic dried bananas, organic almonds), but it tastes like a slice of banana bread! The package is a little dorky, and won't win any prizes from kids in terms of looks. But with no added sugar, no GMOs, nothing artificial, and 4 grams of dietary fiber, this potassium-laden little bar packs a potent punch. Plus, it tastes incredibly sinful.  (www.naturespath.com)

Bear Naked Granola
Granola is usually a big hit with kids, and no wonder, most brands are swimming with sugar! Of course, not all granola is created equal. We like the Bare Naked brand. Their all-natural versions provide a nice mix of healthy and tasty. Plus, this is cereal kids beg to eat-- in flavors like peanut butter and triple berry crunch. Regardless of the flavor, the granola contains no preservatives, no high fructose corn syrup, and no artificial flavors or hydrogenated oils. It's packed with whole grains, minimally processed, low in fat and sugar, and works great as a sprinkle over yogurt and fruit, or as the backbone for some homemade trail mix (just add nuts and unsweetened dried fruit). Now that's something to munch about! (www.bearnaked.com)

Nairn's Mixed Berry Oat Biscuits
With the no nonsense hardiness of a Scottish oat biscuit plus a hint of scone-y sweetness, these berry-studded biscuits make for a delicious and nutritious cookie stand-in. Two of these slim 100% whole grain biscuits contain only 3 grams of fat and 2 grams of sugar, but you wouldn't know it judging from taste alone. Great dunked into a glass of milk or nibbled plain, the biscuits come conveniently separated in 4 six-biscuit packages per box - perfect for slipping into a lunch box or serving up as an after school snack. So swap the cookies for this tasty alternative - your kids might even thank you! (www.nairns-oatcakes.com)

Newman's Own Chocolate Alphabet Cookies
Let's face it: kids want dessert in their lunch box. Parents want to keep fat and sugar out of mix. Newman's Own Chocolate Alphabet Cookies may be the happy medium you've been looking for. These crunchy little goodies are made with organic flour, organic sugar, and organic palm fruit oil--a type of oil which isn't hydrogenated, contains no trans-fatty acids, and is low in saturated fat. 10 cookies packs 120 calories, 9 grams of sugar, and 3 grams of fat--less than most cereal bars--yet your child will swear he's had dessert. And, because each square-shaped cookie has a letter imprinted on it, your child will be getting in a little extra reading practice over lunch. For fun, write a riddle for your child's lunch box, then hand-pick the answers from the Newman's Own package and put them in a baggie for your child's lunch box. Can he find the hidden answer in his dessert? He'll get lots of letter practice trying! (www.newmansown.com)

Drinks

Honest Tea Black Forest Berry
All we can say is...yum! Considering that a serving of this stuff contains a mere 30 calories, way less than the 130-calorie-wallop of most kids' drink pouches, this drink tastes darn good. Honest Tea has a line made specifically for kids, but this bottle isn't one of them. Still, it's caffeine-free and just sweet enough to get the sweetie in your life interested. Plus, there's no high fructose corn syrup, just organic cane sugar. The drink is a fruit-infusion, or tisane, according to the package. But forget the fancy talk, this is just a long, thirst-quenching swallow of berry-licious goodness. And it's got 1/3 the sugar of a standard iced tea. (www.honesttea.com)

Bossa Nova Acai Juice
A few steps up on the sugar scale, these drinks ring in at about 90 calories each, but their main ingredient is wild acai berries, which contain more antioxidants than any other fruit on the planet. Antioxidants are all the rage in the health community because they reduce free-radicals, which have been shown to cause everything from cancer to aging, and the acai berry sports a knockout punch five times more powerful than blueberries, and a third stronger than the previous antioxidant darling, pomegranate. While this drink is "lightly sweetened" according to the package, we found it very sweet, so you might consider watering it down a bit in a thermos. All the flavors were mighty tasty, but raspberry and passion fruit were particularly popular with our taste-testers. The Bossa Nova has too many calories to make it a daily lunchbox staple, but for those times you're planning on packing juice, this Brazilian bottle is sure to add a little samba to your kid's step. (www.bossanovausa.com)

Metromint
Everyone knows you're supposed to drink 8 glasses of water a day. But for most kids, that can get, well... boring. Curb their whining by tucking one of these bottles into their lunch. From peppermint and spearmint, to citrus-y flavors that incorporate lemon or orange, to a new chocolate addition sure to be a hit with Junior Mints fanatics, there are lots of minty incarnations to keep H2O interesting. Our favorite by far was the peppermint version, but all the flavors, except cherry, had their fans. Whatever bottle you choose, this stuff has no artificial flavorings and not a hint of sugar or sweeteners, just purified water and pesticide-free essential oils steamed out of the leaves in question, in a mysterious double-distillation process. How do they do it? Who cares! This is a drink you can feel good about. And research shows that mint may even increase motivation. So beyond better breath, your kid may just put in a few more hours hitting the books... (www.metromint.com)


Mains

Tired of packing the same old thing? Want to say goodbye to the PB&J, or shake up the cheese and crackers routine? Here's three great recipes from our own Sneaky Chef, Missy Chase Lapine, that transform kid favorites into lunchtime vitamin boosts. Plus, one emergency stand-in, for those days when homemade just isn't in the cards...

MightyMunch Kids Meals
You count calories, you watch for the sugar lurking on every label, but then there are those mornings when just getting everyone out of the house seems like a miracle. On those days, you need something quick, ready-to-eat and, yes, pre-packaged. While there are many versions of the ready-to-go kids' lunch, Go Picnic is the one which most resembles nutrition. Free of partially hydrogenated oils (trans fats), high fructose corn syrup, artificial colors or flavors, and MSG, the Mighty Munch Meals are a conscious choice when you don't have time to do the packing yourself. Each package contains 400-625 calories and meet the most widespread nutritional guideline out there: 35-10-35 Standard (less than 35 percent fat, less than 10 percent saturated fat, and less than 35 percent total weight in sugar.) They're also a go for families with peanut allergies, as the meals contain no peanut or tree nut ingredients. There are four different kinds of "picnics" to choose from, but we especially like the AquaMunch, which contains sunflower seed spread, jam, organic crackers, all-natural applesauce, all-natural white cheddar puffed corn snack, organic cookies, utensils, and a moist towelette. Just to make lunch a little more fun, each box has illustrations, jokes, games, puzzles, and fun prizes. Before you know it, your child may be looking forward to those hectic mornings! (www.gopicnic.com)

Creamy Chicken Noodle Soup
Got a thermos? Fill it to the brim with this comfort classic, updated to be both delicious and nutritious. In this chicken noodle recipe, the creamy taste comes from evaporated low-fat milk, so there's some extra protein underneath all that chicken-y goodness. Plus, the soup will warm tummies with its blend of vitamins, fiber, and vegetables.

Ingredients:

• 1 tablespoon butter
• 1 tablespoon white flour
• 2 cups chicken broth, homemade or low-sodium canned/boxed (no MSG)
• 1/4 White Bean Puree (see Make-Ahead Recipe below)
• 1/4 cup cooked egg noodles or macaroni
• 1 cup diced, cooked chicken meat
• 1/4 cup evaporated low-fat milk
• Salt to taste
• Optional extra boost: diced celery, carrots, and/or parsnips

Directions:

Melt the butter in a soup pot over medium heat. Sprinkle the flour over the butter and stir constantly for a minute with a wooden spoon (this is a roux, a fancy name for a thickener). Pour in the broth and mix in the White Bean Puree and pasta. If you are adding any optional vegetables, do so at this point. Lower the heat and simmer for 10 to 15 minutes or until the vegetables are soft. Stir in the cooked chicken, cooked pasta, and evaporated milk, mixing for a minute. Remove from heat and serve. (Makes about 4 servings.)

White Puree Make-Ahead Recipe:

2 cups cauliflower, cut into florets
2 small to medium zucchini, peeled and rough chopped
1 teaspoon fresh lemon juice
1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender. While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree. This recipe makes about 2 cups of puree. Double it if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Cold Sesame Noodles

A Chinese take-out favorite, typically full of fat. This version has all the flavor, without the guilt. Tastes great warm or cold and has less than half the fat of the original!

Ingredients:

• 1 tablespoon brown sugar
• 4 teaspoons toasted sesame oil
• 3 tablespoons low-sodium soy sauce
• 1⁄4 cup tahini (sesame paste), well-stirred
• 1 cup White Puree (see Make-Ahead Recipe, above)
• 1⁄4 cup rice wine vinegar or cider vinegar
• 2 to 3 garlic cloves, minced
• 1⁄4 to 1⁄2 teaspoon dried red pepper flakes, to taste
• 1 pound Asian noodles or thin spaghetti, ideally whole wheat, freshly cooked
• Optional extra boost: 3 green onions, thinly sliced; 2 tablespoons toasted sesame seeds, and/or sliced cucumber strips

Directions: 

In a medium-size bowl, whisk together the brown sugar, sesame oil, soy sauce, tahini, White Puree, vinegar, and garlic. Add red pepper flakes to taste.

Put the pasta in a large serving bowl. Spoon the sauce over the pasta, tossing to coat the pasta evenly. Garnish with sliced green onions, cucumber, and sesame seeds, if using. Refrigerate until cool, or feel free to serve it warm. (Makes about 6 servings.)

Blockbuster Blueberry Muffins

These days, the average super-sized muffin costs munchers half a day’s worth of calories and fat grams. Most of the tasty ones are no better than cupcakes without the icing, and most of the whole grain or low-fat ones taste just like the box they came in! With this recipe, white bean puree works overtime to cut the fat and provide fiber, and the oat bran and wheat germ disappear behind the world’s healthiest berry. A great treat to tuck into your kid's lunch  Be sure to make extras and freeze them in a plastic bag. When you’re ready to eat, simply pull one out and toast it!

Ingredients:

• 2 large eggs
• 1⁄4 cup sugar
• 1⁄4 cup almond or canola oil
• 1⁄2 cup White Bean Puree (see Make-Ahead Recipe, above)
• 2 teaspoons pure vanilla extract
• 3⁄4 cup Flour Blend (equal parts whole wheat flour, white flour, and unsweetened wheat germ)
• 2 teaspoons baking powder
• 1⁄2 teaspoon cinnamon
• 1⁄2 cup oat bran
• 1⁄2 teaspoon salt
• 1 cup fresh or frozen (not thawed) blueberries

Directions:
Preheat oven to 375 degrees. Line a muffin tin with paper liners. In a large bowl, whisk together the eggs and sugar until well combined, then whisk in the oil, White Bean Puree, and vanilla. In another bowl, whisk together the Flour Blend, baking powder, cinnamon, oat bran, and salt. Fold the dry ingredients into the wet, mixing until the flour is just moistened, then lightly mix in the blueberries. Don’t over-mix, or the muffins will be dense. Fill each muffin cup to the top, spooning about 1⁄4 cup of batter into each. Bake for 22 to 25 minutes, until the tops are golden brown. (Makes 6 large muffins.)