The dreaded time for making back-to-school lunches is quickly approaching.
But don't fear, says Port Coquitlam chef educator Karen Curtis, because your kids' lunches can still be tasty, nutritious and cost-conscious.
Curtis preps meal kits and recipes and teaches cooking to hundreds of kids and families across the Lower Mainland, including Coquitlam and Port Coquitlam.
"The prices keep going up and up and up," Curtis told the Tri-City News, "I know for instance that beef this year is likely to go up again because of the drought."
She buys groceries every week for several programs, including Youth Gour-Made, which teaches kids how to cook through ACCESS Youth and is also available as a drop-in program through the City of Port Coquitlam leisure programs.
With all this shopping, Curtis knows how to spot a deal and make food go further.
She recommends parents add plant-based protein to dishes, such as lentils, for a lot less money then meat and has tried-and-true recipes for lunches that kids will eat.
You can view a series of recipes below.
One important tip is for parents to include children in making lunches — that way they are more inclined to eat them.
"I totally respect whether parents work or they are single parents — it’s hard," she said.
"Get them involved in the actual making of it. I know that can make it take twice as long, but you have to think big picture."
Packaging finger food in Bento boxes
Putting lunch food into Bento boxes, which keeps everything separate, can make it easy to put lunches together.
Among the easy-to-eat-food that can be put into these Japanese-style containers are fruit, nuts, cheese, eggs or other affordable proteins that children like.
"The sooner you get them choosing what they want and preparing it the better your success at getting them to eat it," Curtis said.
Curtis' comments comes as School District 43 (SD43) will be ramping up school lunch and breakfast programs, thanks to $3.5 million in provincial funding.
Assistant superintendent Rob Zambrano said, last year, he noticed increased demand for bagged lunches — with elementary lunch programs nearly doubling in size last year.
School food programs are growing
Lunch coordinators make and deliver the meals to schools for hundreds of elementary school children; this year, middle school students will be included in the program, Zambrano said.
Schools know the students who typically need this support but parents can make inquiries, too.
"We're asking people to connect with your school if they would appreciate that support," Zambrano said.
School food programs are also being enhanced in other ways, as well.
Breakfast programs at two elementary schools, James Park and Central Community, are getting extra support, and meal programs at SD43 alternative programs, including CABE, CLC, Encompass, and Suwa'lkh are getting more help, too.
Some of the targeted provincial money is also being used for food programs run by SHARE Family and Community Services, ACCESS Youth and the Rotary Club, including after school and backpack programs while schools will get funding this year to provide snack and food for families in their communities.
"We will be doing some work with the schools around healthy eating curriculum, appointing people at every elementary and middle school to make this their mandate," Zambrano told the Tri-City News.
Recipes for tasty, affordable lunches
Zambrano also said he expects the funding to provide food for vulnerable students to continue annually.
"In some way, shape and form, we have always responded in every way we could with the funds we had. With this increase in funding it allows us to support many many more people."
Meanwhile, for those looking to get meals ready for the first week of school, Curtis is providing several easy and tasty lunch recipes.
PIZZA QUESADILLAS
This is a super cold pizza option. It can be customized to suit individual tastes. The nutrition secret is the addition of lentils to the sauce. They freeze well too, so it’s easy to make a lot ahead of time. Include the kids and make it a family activity
Ingredients:
- One (1) 650 ml jar spaghetti sauce
- One (1) 540 ml tin lentils, drained and rinsed (black beans are another good choice but the colour is quite dark)
- 10 large Whole wheat tortillas
- Three (3) cups grated mozzarella
- Add ins as you like: meats, thinly sliced veggies
Directions:
To Make Sauce: In a blender, puree spaghetti sauce and lentils together. If the sauce is too thick, thin with a bit of water.
Assemble Quesadillas: spread 2-3 tablespoons sauce over the tortilla. Top with ¼ cheese and toppings of choice. Fold in half.
To Cook: these can be fried in a non-stick frying pan over medium heat until the tortilla is crispy in spots and the cheese is melted. You can also bake them in a 400 degree oven. Line a cookie sheet with parchment paper and place quesadillas on parchment. Bake 5-7 minutes. This is a great way to cook 3-4 at a time.
To Serve: Cut into wedges. These are great hot or cold.
BREAKFAST COOKIE RECIPE
These No-Bake Breakfast Cookies are easy to make, healthy, packed with protein and simply delicious. They can be whipped up in less than 5 minutes and stored for up to two weeks.
Ingredients:
- 3/4 cup peanut butter
- One (1) Tablespoon honey or maple syrup
- One (1) teaspoon vanilla
- 1-3 Tablespoons chia seeds
- 3/4 cup old fashioned oats
OPTIONAL MIX IN'S: 1/4 CUP MINI CHOCOLATE CHIPS, CHOPPED ALMONDS, RAISINS, PUMPKIN SEEDS, PROTEIN POWDER, FLAXSEEDS
Instructions:
Place the peanut butter, honey and vanilla in a microwavable bowl and microwave the ingredients for 20 seconds.
Stir the mixture until well combined then add in the remaining ingredients (and any extra mix-in's).
Stir well and ensure everything is well incorporated.
Roll the mixture into 8 balls and place the balls on a baking tray lined with parchment paper. Press the balls flat slightly and place them in the fridge for at least an hour to set.
Store breakfast cookies in an airtight container in the fridge for up to two weeks.
HAM AND CHEESE PINWHEELS
Ingredients:
- Two (2) sheets frozen puff pastry - thawed overnight in the refrigerator
- Three (3) tablespoons mustard - divided
- 12 slices thinly-sliced, ham - about 10 ounces
- Two (2) cups freshly grated Cheese (about five ounces)
- Chopped fresh parsley - thyme, or chives (optional, for serving)
Instructions:
Lay a sheet of plastic wrap on the counter, big enough for the sheet of puff pastry. Unfold the first sheet of puff pastry and lay it on the plastic wrap. Spread with 1 1/2 tablespoons mustard, leaving a 1/2-inch border on all sides. Lay 6 ham slices on top, overlapping as needed. Sprinkle with 1 cup cheese.
Starting at the long (12-inch) edge, roll the puff pastry into a log. Trim the ends so that they are even, then tightly wrap the log with the plastic wrap. Place in the refrigerator for 20 minutes. Repeat with the second sheet of puff pastry and remaining mustard, ham, and cheese. Preheat your oven to 375 degrees F and line two baking sheets with parchment paper or silicone baking mats.
Once the log has chilled, using a sharp, serrated knife, carefully cut each log into 1/2-inch-wide slices. (If each log is 12 inches, you will get 24 rolls from each one). Arrange the rolls 1 inch apart on the prepared baking sheets. Bake until the puff pastry is light golden brown and the cheese is hot and bubbly, about 18 minutes. Immediately sprinkle with chopped thyme, parsley, or chives as desired. Let cool slightly. Serve warm or at room temperature.
These are great with all kinds of deli meat and different cheeses too. Or even different sauces. Try mayo and honey with the mustard. Or a bit of mayo, Bar-B-Due sauce, roast beef and cheddar. Parmesan cheese and tomato sauce with basil is another yummy option.
KOREAN LENTILS
Ingredients:
- Two (2) tins lentils, drained and rinsed
- 1/4 - 1/2 cup white or brown sugar (I like it sweet so I usually do closer to 1/2 cup)
- 1/4 cup soy sauce
- One (1) Tablespoon sesame oil
- Three (3) cloves garlic, minced
- 1/2 teaspoon fresh ginger, minced
- 1/2 - 1 teaspoon crushed red peppers (to desired spiciness)
- salt and pepper
- One (1) bunch green onions, diced (don't skip this!)
Directions:
Heat a large skillet over medium heat lentils with garlic in the sesame oil. Add brown sugar, soy sauce, ginger, salt and pepper and red peppers. Simmer for a few minutes to blend the flavors. Serve over steamed rice and top with green onions.
SWEET AND SOUR CHICKEN
Serves four
Ingredients:
- Eight (8) boneless chicken thighs or one (1) lb boneless skinless breast meat
- 1 x 15 oz can pineapple chunks
- One (1) green pepper, seeded and cut into bite size pieces
- Two (2) tablespoons cornstarch
- ¼ c white vinegar
- ¼ c brown sugar
- Two (2) tablespoons soya sauce
- One (1) tsp sesame oil
- One (1) tablespoon Vegetable oil
- Salt
- Pepper
Directions:
Season chicken with salt and pepper. Heat frying pan over medium high heat. Add oil, followed by chicken. Saute, stirring frequently, till meat is nicely browned . Remove from pan and set aside on a plate. Pour fat off. Drain pineapple into a small bowl, reserving juice. Add enough water to juice to make 1 cup liquid. Mix liquid with cornstarch, vinegar and brown sugar and pour back into frying pan. Cook over medium heat until clear and thickened. Add chicken, pineapple and green pepper and sesame oil and cover. Simmer 15 minutes. Serve with rice.
You can make this with meatballs or patties as well.
