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SARATOGA FAMILY | FALL 2020
y Lunches s a Plant-Based E WRITTEN BY DEB CZECH, PLANTED PLATTER
Check out the plant-based cooking class schedule now online at PlantedPlatter.com
While we may be uncertain about school and work schedules for the fall season, given COVID-19 complications, one thing is certain: kids and grown-ups will still need to eat lunch. Preparing an interesting, packable lunch for everyone in the morning (even if you aren’t leaving the house) will make mid-day more enjoyable and nourishing.
Go Vegan for Lunch! These lunch ideas are good options for both children and adults. Ask kids to help with prep work for their lunches the evening before. Depending on age and skill, let them slice up a pepper, grate carrots, wash produce, stir up trail mix, and pack things in containers. These varied lunches are full of plant-based protein and healthy fiber, as well as many vitamins and minerals. Test each option on a weekend to see what everyone likes, so lunchtime is a guaranteed success.
Rainbow Rollups Whole wheat tortilla, lavash, or spring roll wrapper spread with hummus; topped with colorful shredded/ chopped vegetables: sliced purple cabbage, spinach or lettuce, colorful slivers of bell pepper, cucumber, mild onion, shredded carrot. Roll up and slice in half.
Confetti Pasta Salad Cooked macaroni or other small pasta; colorful diced veggies or cooked frozen mixed vegetables; rinsed canned kidney beans or chickpeas/garbanzo beans; low-fat Italian dressing.
Tex-Mex Grain Bowl Cooked brown rice; rinsed canned black beans; corn; mild salsa; optional chopped red onion, lime juice, and cilantro. Marinated Tofu & Veggie Salad Marinate small cubes of tofu in low-fat teriyaki or sesame dressing; cooked quinoa or other grain; edamame or peas; thinly sliced carrot, leftover cooked veggies. Add rice vinegar to season further.
Nut/Seed Butter and Fresh Fruit Sandwich Whole grain bread; natural peanut, almond, or sunflower butter; slices of apples or bananas; optional raisins, cinnamon.
In addition to these main-dish ideas, round out lunches with a variety of small containers of easy-to-eat, healthful snacks such as a banana, cut up melon, apple slices, orange slices, or grapes; trail mix (blend nuts or pumpkin seeds/pepitas, raisins or other chopped dried fruit, pretzels or other low-fat snacks); whole grain crackers or popcorn; cherry tomatoes or cut veggies; applesauce; mini rice cakes with nut/seed butter; homemade granola.
