5 Back to School Lunch Ideas
Pamela J. Compart, M.d. And Dana Laake, R.d.h., M.s., L.d.n. asked:
Lunch #1: BBQ Chicken for Champions
One chicken breast, cut in half and pan fried in olive oil for 6 minutes a side.
Add salt and pepper. Cut into strips. Serve cold dipped in dipping sauce.
BBQ dipping sauce — ¼ C (put in BPA-Free container)
Veggies: steam broccoli for 7 minutes, run cold water over it (or defrost frozen broccoli)
Place in BPA-Free container
Veggie dipping sauce in BPA-free container
Use: BBQ sauce or honey
Drink: water, GFCF* V8 juice, GFCF juice box, fortified organic rice milk box
Snack if needed: GFCF chips & fruity salsa (¼ C) in BPA-free container
Toy Surprise: Girls: yarn bracelet, Boys: Miniature toy character figure
BBQ Sipping Sauce — ¼ C (put in BPA-Free container)
1 C organic ketchup
1 Tbs lemon
1 tsp Worchestershire sauce (GFCF)
1 Tbs honey
Dash of black pepper
Blend all of the above until smooth
Fruity Salsa
1 C Salsa
¼ C grape, blueberry or raspberry fruit spread
Mash the fruit spread into the salsa
#2 DLT (“Deli” meat, Lettuce & Tomato Sandwich)
Turkey or Chicken GFCF Preservative-free organic lunch meats (by Boar’s Head, Applegate or Shelton)
Toast 2 pieces of GFCF bread.
Spread w/ 1 Tbs GFCF mayonnaise
Place 2 slices of GFCF lunch meat
Top with lettuce and tomato
Cut into 4 squares
Wrap in wax paper
GFCF Potato Salad 1/3 cup from recipe. Serve in BPA-Free container
Fruit (apple or grapes) — in BPA-Free container
Drink: water, GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Toy Surprise: Hair scrunchie for girl. Baseball card for a boy.
Snack if needed: Peanut butter on rice crackers
GFCF Potato Salad
Ingredients:
3 pounds potatoes, cooked until just tender, cubed, cooled
Optional: 5 or 6 hard cooked eggs, cooled, coarsely chopped
¼ to ½ cup chopped red onion
¼ to ½ cup chopped celery, optional
Dressing:
¾ cup mayonnaise
1 to 2 tablespoons prepared GFCF mustard
salt and pepper to taste
Preparation:
Prepare the dressing combining the mayonnaise, mustard, and salt and pepper to taste. Combine.
Combine potatoes, egg, onions, and celery and stir in the dressing.
Serves 6 to 8.
Lunch # 3 Kids Favorite Chicken Salad & Deviled Eggs
Chicken Salad 1/3 to ½ C served in BPA-Free container
Deviled eggs (1-2) — served in BPA-Free container
Carrot sticks (wrapped in waxed paper) dipped in applesauce (in BPA-Free Container)
Snack if needed: GFCF chips & hummus in BPA-free container
Drink: water, GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Chicken Salad
Ingredients:
3 cups cooked diced chicken
2 ribs celery, thinly sliced
1 cup seedless green grapes, halved
¾ cup mayonnaise
2 tablespoons finely minced green onions
1 teaspoon lemon juice
¼ teaspoon ground ginger
salt and pepper, to taste
Preparation:
Combine first chicken, celery, and grapes in a large bowl; set aside. In a small bowl, whisk together remaining ingredients; combine with chicken mixture, using as much or as little as necessary to moisten as desired. You may add a little more mayonnaise if you like a creamier salad. Chill and stir again before serving.
Serves 4 to 6.
Deviled Egg Recipe
6 hard-cooked eggs — cooled, shelled, cut in half, yolk removed
1 ½ tablespoons mayonnaise
1 teaspoon prepared mustard
½ teaspoon salt
2 tablespoons sweet pickle relish, or to taste
Paprika
Preparation:
Mash yolks and combine with mayonnaise, mustard, salt, and relish. Refill centers of the egg whites with the mixture. Garnish with ground paprika.
Serves 6 (2 halves per person)
Lunch # 4 Meatball Spaghetti Sauce
Meatballs in Spaghetti Sauce (1 C) without the spaghetti — served warm in thermos
Wonderful Waldorf Salad: 1/3 to ½ cup
Broccoli trees, cold asparagus or carrot strips dipped in Russian Dressing or honey ( ¼ C in BPA-Free Container)
Snack: Organic GFCF “O”s
Fruit smoothie ½ to ¾ C in cold thermos or GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Snack if needed: GFCF chips & bean dip in BPA-free container
Toy: Stickers appropriate to the child
Spaghetti and Meatballs
1 small yellow onion
1 slice GFCF rice bread
2 Tbs water
1 teas salt
½ teas oregano
1 pound ground beef
2 jars GFCF pasta sauce
Put onion in food processor and mince. Add bread, water, salt, and oregano and mix again. Pour mixture into a mixing bowl. Knead by hand together with ground beef until thoroughly mixed. Shape into desired meatball size. Put meatballs into a slow cooked with spaghetti sauce and cook for 4 hours. Refrigerate.
Serves: 4 to 6
Wonderful Waldorf Salad Recipe
1 C pineapple chunks (fresh or unsweetened canned)
3 C apples, peeled and cute in ½ inch cubes
1/3 C raisins
1 C carrots, thinly sliced
1/3 – ½ c walnut pieces (optional)
1 C GFCF mayonnaise
Fruit Smoothie
1 ¼ C rice milk
½ glass crushed ice
1 Tbs rice powder
1 Tbs coconut milk (optional)
Add one of the following and blend at high speed until smooth and thick.
1 sliced banana
1 cored and chopped pear
1 handful of berries (strawberries, blueberries, raspberries or combination
Russian Dressing
1 C GFCF mayonnaise
1 C GFCF ketchup
Servings: 8
Lunch #5 Chicken & Magical Muffins
Baked or grilled chicken (leftovers from dinner) ½ cold chicken breast
Apple salad served in cold thermos
Veggie-Muffins 1-2
Fruit smoothie ½ to ¾ C in cold thermos or GFCF V8 juice, GFCF juice box,
fortified organic rice milk box
Snack if needed: Carrots & bean dip in BPA-free container
Apple Salad
2 large Red delicious apples, unpeeled, cored and but into 1 inch chunks
2/3 C crushed pineapple, drained or fresh pineapple minced – reserve juice
1/3 C celery, diced
2 Tbs raisins
Dressing
3 Tbs soy yogurt
2 teaspoons GFCF mayonnaise
1 Tbs pineapple juice
¹/8 Teaspoon cinnamon
In a medium bowl, combine the salad ingredients. In a small bowl, combine the dressing ingredients, Pour the dressing over the fruit mixture and stir.
Veggie- Muffins
1 store-bought GFCF cake mix prepared according to package directions- but not baked
Add 1 C pureed vegetables — using one or more of the following: carrots, squash, peas, green beans
Add ½ C applesauce to batter
Option — stir in 1 C GFCF chocolate chips
Mix purees in with the batter, stir in chocolate chips (optional). Transfer the mixture to a muffin pan, filling each cup about two-thirds of the way. Bake at 375º F for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not overcook, as this will result in dry muffins. Once cooled, these muffins can be frozen to be eaten later.
Yields 12 muffins
Lunch # 6 Sensory Sensible (for those who avoid “lumps and bumps”)
Pot Pie Muffins (2)
Hummus
Fruit smoothie
Snack: Bean dip
Pot Pie Muffins
1 store-bought GFCF cake mix prepared according to package directions — but not baked
Add 1 C pureed vegetables — using one or more of the following: carrots, squash, peas, green beans
Add ½ C applesauce to batter
Add ½ C pureed chicken
Option — stir in 1 C GFCF chocolate chips
Mix purees in with the batter, stir in chocolate chips (optional). Transfer the mixture to a muffin pan, filling each cup about two-thirds of the way. Bake at 375º F for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not overcook, as this will result in dry muffins. Once cooled, these muffins can be frozen to be eaten later.
Yields 12 muffins
*Gluten-Free Casein-Free
The above is an excerpt from the book The Kid-Friendly ADHD & Autism Cookbook: The Ultimate Guide to the Gluten-Free, Casein-Free Diet
by Pamela J. Compart, M.D. and Dana Laake, R.D.H., M.S., L.D.N.
Published by Fair Winds Press; November 2006;$24.95US/$32.50CAN; 978-1-59233-223-6
Copyright © 2008 Pamela J. Compart, M.D. and Dana Laake, R.D.H., M.S., L.D.N
Lunch #1: BBQ Chicken for Champions
One chicken breast, cut in half and pan fried in olive oil for 6 minutes a side.
Add salt and pepper. Cut into strips. Serve cold dipped in dipping sauce.
BBQ dipping sauce — ¼ C (put in BPA-Free container)
Veggies: steam broccoli for 7 minutes, run cold water over it (or defrost frozen broccoli)
Place in BPA-Free container
Veggie dipping sauce in BPA-free container
Use: BBQ sauce or honey
Drink: water, GFCF* V8 juice, GFCF juice box, fortified organic rice milk box
Snack if needed: GFCF chips & fruity salsa (¼ C) in BPA-free container
Toy Surprise: Girls: yarn bracelet, Boys: Miniature toy character figure
BBQ Sipping Sauce — ¼ C (put in BPA-Free container)
1 C organic ketchup
1 Tbs lemon
1 tsp Worchestershire sauce (GFCF)
1 Tbs honey
Dash of black pepper
Blend all of the above until smooth
Fruity Salsa
1 C Salsa
¼ C grape, blueberry or raspberry fruit spread
Mash the fruit spread into the salsa
#2 DLT (“Deli” meat, Lettuce & Tomato Sandwich)
Turkey or Chicken GFCF Preservative-free organic lunch meats (by Boar’s Head, Applegate or Shelton)
Toast 2 pieces of GFCF bread.
Spread w/ 1 Tbs GFCF mayonnaise
Place 2 slices of GFCF lunch meat
Top with lettuce and tomato
Cut into 4 squares
Wrap in wax paper
GFCF Potato Salad 1/3 cup from recipe. Serve in BPA-Free container
Fruit (apple or grapes) — in BPA-Free container
Drink: water, GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Toy Surprise: Hair scrunchie for girl. Baseball card for a boy.
Snack if needed: Peanut butter on rice crackers
GFCF Potato Salad
Ingredients:
3 pounds potatoes, cooked until just tender, cubed, cooled
Optional: 5 or 6 hard cooked eggs, cooled, coarsely chopped
¼ to ½ cup chopped red onion
¼ to ½ cup chopped celery, optional
Dressing:
¾ cup mayonnaise
1 to 2 tablespoons prepared GFCF mustard
salt and pepper to taste
Preparation:
Prepare the dressing combining the mayonnaise, mustard, and salt and pepper to taste. Combine.
Combine potatoes, egg, onions, and celery and stir in the dressing.
Serves 6 to 8.
Lunch # 3 Kids Favorite Chicken Salad & Deviled Eggs
Chicken Salad 1/3 to ½ C served in BPA-Free container
Deviled eggs (1-2) — served in BPA-Free container
Carrot sticks (wrapped in waxed paper) dipped in applesauce (in BPA-Free Container)
Snack if needed: GFCF chips & hummus in BPA-free container
Drink: water, GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Chicken Salad
Ingredients:
3 cups cooked diced chicken
2 ribs celery, thinly sliced
1 cup seedless green grapes, halved
¾ cup mayonnaise
2 tablespoons finely minced green onions
1 teaspoon lemon juice
¼ teaspoon ground ginger
salt and pepper, to taste
Preparation:
Combine first chicken, celery, and grapes in a large bowl; set aside. In a small bowl, whisk together remaining ingredients; combine with chicken mixture, using as much or as little as necessary to moisten as desired. You may add a little more mayonnaise if you like a creamier salad. Chill and stir again before serving.
Serves 4 to 6.
Deviled Egg Recipe
6 hard-cooked eggs — cooled, shelled, cut in half, yolk removed
1 ½ tablespoons mayonnaise
1 teaspoon prepared mustard
½ teaspoon salt
2 tablespoons sweet pickle relish, or to taste
Paprika
Preparation:
Mash yolks and combine with mayonnaise, mustard, salt, and relish. Refill centers of the egg whites with the mixture. Garnish with ground paprika.
Serves 6 (2 halves per person)
Lunch # 4 Meatball Spaghetti Sauce
Meatballs in Spaghetti Sauce (1 C) without the spaghetti — served warm in thermos
Wonderful Waldorf Salad: 1/3 to ½ cup
Broccoli trees, cold asparagus or carrot strips dipped in Russian Dressing or honey ( ¼ C in BPA-Free Container)
Snack: Organic GFCF “O”s
Fruit smoothie ½ to ¾ C in cold thermos or GFCF V8 juice, GFCF juice box, fortified organic rice milk box
Snack if needed: GFCF chips & bean dip in BPA-free container
Toy: Stickers appropriate to the child
Spaghetti and Meatballs
1 small yellow onion
1 slice GFCF rice bread
2 Tbs water
1 teas salt
½ teas oregano
1 pound ground beef
2 jars GFCF pasta sauce
Put onion in food processor and mince. Add bread, water, salt, and oregano and mix again. Pour mixture into a mixing bowl. Knead by hand together with ground beef until thoroughly mixed. Shape into desired meatball size. Put meatballs into a slow cooked with spaghetti sauce and cook for 4 hours. Refrigerate.
Serves: 4 to 6
Wonderful Waldorf Salad Recipe
1 C pineapple chunks (fresh or unsweetened canned)
3 C apples, peeled and cute in ½ inch cubes
1/3 C raisins
1 C carrots, thinly sliced
1/3 – ½ c walnut pieces (optional)
1 C GFCF mayonnaise
Fruit Smoothie
1 ¼ C rice milk
½ glass crushed ice
1 Tbs rice powder
1 Tbs coconut milk (optional)
Add one of the following and blend at high speed until smooth and thick.
1 sliced banana
1 cored and chopped pear
1 handful of berries (strawberries, blueberries, raspberries or combination
Russian Dressing
1 C GFCF mayonnaise
1 C GFCF ketchup
Servings: 8
Lunch #5 Chicken & Magical Muffins
Baked or grilled chicken (leftovers from dinner) ½ cold chicken breast
Apple salad served in cold thermos
Veggie-Muffins 1-2
Fruit smoothie ½ to ¾ C in cold thermos or GFCF V8 juice, GFCF juice box,
fortified organic rice milk box
Snack if needed: Carrots & bean dip in BPA-free container
Apple Salad
2 large Red delicious apples, unpeeled, cored and but into 1 inch chunks
2/3 C crushed pineapple, drained or fresh pineapple minced – reserve juice
1/3 C celery, diced
2 Tbs raisins
Dressing
3 Tbs soy yogurt
2 teaspoons GFCF mayonnaise
1 Tbs pineapple juice
¹/8 Teaspoon cinnamon
In a medium bowl, combine the salad ingredients. In a small bowl, combine the dressing ingredients, Pour the dressing over the fruit mixture and stir.
Veggie- Muffins
1 store-bought GFCF cake mix prepared according to package directions- but not baked
Add 1 C pureed vegetables — using one or more of the following: carrots, squash, peas, green beans
Add ½ C applesauce to batter
Option — stir in 1 C GFCF chocolate chips
Mix purees in with the batter, stir in chocolate chips (optional). Transfer the mixture to a muffin pan, filling each cup about two-thirds of the way. Bake at 375º F for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not overcook, as this will result in dry muffins. Once cooled, these muffins can be frozen to be eaten later.
Yields 12 muffins
Lunch # 6 Sensory Sensible (for those who avoid “lumps and bumps”)
Pot Pie Muffins (2)
Hummus
Fruit smoothie
Snack: Bean dip
Pot Pie Muffins
1 store-bought GFCF cake mix prepared according to package directions — but not baked
Add 1 C pureed vegetables — using one or more of the following: carrots, squash, peas, green beans
Add ½ C applesauce to batter
Add ½ C pureed chicken
Option — stir in 1 C GFCF chocolate chips
Mix purees in with the batter, stir in chocolate chips (optional). Transfer the mixture to a muffin pan, filling each cup about two-thirds of the way. Bake at 375º F for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not overcook, as this will result in dry muffins. Once cooled, these muffins can be frozen to be eaten later.
Yields 12 muffins
*Gluten-Free Casein-Free
The above is an excerpt from the book The Kid-Friendly ADHD & Autism Cookbook: The Ultimate Guide to the Gluten-Free, Casein-Free Diet
by Pamela J. Compart, M.D. and Dana Laake, R.D.H., M.S., L.D.N.
Published by Fair Winds Press; November 2006;$24.95US/$32.50CAN; 978-1-59233-223-6
Copyright © 2008 Pamela J. Compart, M.D. and Dana Laake, R.D.H., M.S., L.D.N
