Healthy School Lunches: Sneaky Items That Seem Sinful (continued)

Once you’ve got the puree, add ¼ cup the other soup ingredients. Cook it all together on the stovetop over medium heat for about 5 minutes, stirring occasionally. Throw it into your thermos. Voila!

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.)

Masterful Mac ‘n’ Cheese

A great take on an old favorite, this recipe hides an undetectable cauliflower/zucchini puree, which melts away in the familiar creaminess of the cheese. The kids won’t even notice! With microwaves available in most school lunchrooms, this is a great choice. Ingredients:

• ½ pound macaroni (preferably whole wheat blend)
• 1 ½ cups milk
• ¼ cup White Puree
• ½ teaspoon salt
• 2 cups grated low-fat Colby or cheddar cheese
• 2 large eggs (optional)

White Puree Recipe:

• 2 cups cauliflower, cut into florets
• 2 small to medium zucchini, peeled and roughly chopped
• 1 teaspoon fresh lemon juice
• 3-4 tablespoons of water if necessary

Directions:

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for 10-12 minutes, until very tender. While waiting for it to finish steaming, start to pulse in the food processor the raw peeled zucchini with the lemon juice only (no water). Drain cauliflower. Working in batches, add it to the pulsed zucchini in the food processor with two tablespoons of water. Puree on high until smooth. You can add more water if needed, for smoothness.

Preheat oven to 375 degrees. Butter a 9-inch square baking dish. Cook the macaroni according to the package directions, until firm and slightly undercooked. Drain. In a large bowl, whisk the milk with the White Puree and salt, plus the eggs. Put half of the macaroni into the baking dish and top with half the cheese. Next, layer with the rest of the macaroni, and then pour the milk mixture over the top, finishing with the last of the cheese on top.

Optional Crunchy Topping

• 1 cup whole grain cereal flakes (like Wheaties or Total), crushed
• ¼ cup wheat germ, unsweetened
• 2 tablespoons grated Parmesan
• 2 tablespoons butter, diced into small pieces

Put the crushed cereal, wheat germ, and Parmesan into a sealed plastic bag and shake to mix. Sprinkle on top of the macaroni and cheese and dot with butter. Bake casserole 30-35 minutes, or until bubbly and golden.

Tuna Transformed

First of all, if you’re still using “chunk white” tuna, listen up! It contains up to three times the harmful mercury of “chunk light” tuna. Try to get your child used to the healthier variety as soon as possible.<

Want to turn that typical tuna sandwich on its head? Add one tablespoon of white bean puree (see recipe) for every one tablespoon of mayonnaise you put in their tuna salad. Or mix in some canned skinless and boneless sardines. Yes, sardines! They’ve got almost no mercury and lots of IQ-boosting omega-3 oils. Start by mixing in 2 ounces of sardines per 6 ounces of tuna, and over time, gradually increase the amount. Continue to stir in mayo or whatever you normally add to your child’s tuna fish.<

White Bean Puree Recipe

• 1 15-ounce can white beans (great northern, navy, butter, or cannelloni)
• 2-3 tablespoons water