Lunch Time - Exciting back-to-school meal ideas
By Heather Little-White, Ph.D., IT'S THAT time of year when parents and other caregivers wonder what they will feed to children to get nutritious yet exciting meals. The answer to their dilemma is creative cooking, to draw on the theme of Grace Kitchen's television programme. In essence, it is using the same items in new and interesting ways to keep children excited about meal time. To get your children sold on nutrition and making wise choices and eating what is prepared, it's best to get them sold on nutrition. Educate them about foods and nutrients and why certain foods are good for the body. Of course, it has to be done in fun ways, a little at a time. Variety is the spice of life, regardless of the age group. Collect recipes to get new ideas or create your own exciting recipes. Incorporate as much fruit and vegetables as possible and start at the earliest age. Provide a balance of nutrients. We know that protein is very important for growing children. Balance meat consumption with plant protein like peas, beans, vegetables, nut and whole grains. Carbohydrates should come from complex sources such as whole grains, fresh fruits and vegetables. Limit the amounts of refined sugar and white flour. Be careful about feeding your children the wrong kinds of fats. They usually end up eating twice more than is recommended anyway, as they love fried foods. The wrong kinds of fats, that is saturated fats, are usually eaten. Know when and how to feed your children. Like adults, children need to have the bulk of their food early in the day. This helps prevent unnecessary weight gain. Remember that food eaten at night, unless worked off, is stored as fat. Encourage your children to eat slowly, and to chew foods thoroughly as the mouth is the first place of digestion. Never force children to clean their plates as hunger levels will vary with growth spurts. Water is an essential component of meal planning. Pure water is critical to your child's health and is necessary for overall hydration of the body. Give them boiled water to take to school. Freeze it overnight so that it will be refreshing all day. Children in the 6 to 10 age group are more difficult to please. A good strategy is to get them to help, especially if there is a good parent-child relationship. They can plan the menu with foods that are nutritious and that they will enjoy. Let them help with the shopping list and help with simple cooking while you are in the kitchen. Plan for peer pressure. With the best intention when they leave home, children get swayed once they get to school and become influenced by others. Parents must teach children to make healthy choices among their friends in the same way they are taught not to accept food from strangers. Breakfast Breakfast is a must for children and other members of the family but what can be prepared for children? Some great breakfast ideas are nutriplin a dumpling fortified with cheese and sausage. This is a good recipe to use in school canteens that provide breakfast. It is best served with hot chocolate or cocoa. Other ideas are pigs in blanket, sausage beanfest, bread and jelly fritters, sausage and baked beans with a hint of cheese pizza strata and breakfast pockets. Lunch Lunch box ideas include assorted muffins, pinwheel sandwiches, quick breads and cheese, hot dogs, ham/salami sandwiches, assorted fruits and vegetable sticks. Canteen ideas are corned beef fried rice, irie seasoned rice, one pot curry n' vegetable, soup, meatballs and spaghetti, shepherd's pie, franks and pasta skillet dinner, crispy crusty baked chicken, baked chicken with carrot rice and pumpkin rice and beans.
Crispy Crusty "Oven-Fried" Chicken
INGREDIENTS 3lbs chicken, jointed OR 2- 2 1/2lbs chicken legs and breasts salt, black pepper, garlic to taste 1 cup milk (skim milk if preferred) 1 cup whole wheat bread crumbs 1 cup corn flakes 1 cup nuts METHOD 1. Wash chicken pieces with vinegar. 2. Wipe with a clean damp cloth or paper towel. Season to taste. 3. Combine bread crumbs, cornflakes and nuts 4. Dip chicken pieces in milk, then in crumb mixture. 5. Arrange in a single layer on a shallow baking pan/tray. 6. Bake uncovered for 325 degrees F for 50 minutes or until done. Yield 4 - 5 servings Serve with corn bread, garlic bread or rice dish of your choice.
Grace Bread & Jelly Fritters
INGREDIENTS Coating Batter 1 cup flour 1 egg 1/2 cup milk salt METHOD 1. Sift together flour and salt. Make a well in the centre of the flour. 2. Add egg and some of the milk 3. Mix gradually to a stiff consistency, using more milk as required. 4. Beat well. Add the rest of the milk. 5. Leave to stand for about 30 minutes before using.
The Fritter
6 thin slices bread 4 tbs. anchor butter 1/2 cup Grace strawberry or guava jelly 1 cup Grace corn oil Sugar Ground cinnamon METHOD 1. Butter bread and spread guava jelly generously. 2. Make into sandwiches and cut each into four 3. Dip into batter and fry in hot oil. 4. Fry until golden brown. Drain well. 5. Mix sugar and cinnamon and lightly sprinkle on top. Serve immediately. Serves 3 - 4.
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