Bright new answers to the 'What's for lunch?' quiz
Tuesday, January 13, 2009 11:53 PM PST
By The Daily News
Printable version
E-mail this article“A lunchbox salad with crayon-size sticks of cheese and colorful raw veggies makes a delicious, nutritious, finger-food meal,” said dietitian Roberta Duyff, MS, RD, in a press kit on perking up box lunches for children.
Duyff is the prolific author of many food and nutrition books including the American Dietetic Association Complete Food and Nutrition Guide.
The dietitian created Colorful Salad Sticks for the Irish Dairy Board using Kerrygold Dubliner, a cheese with the texture of Cheddar, “the sweet, nutty flavor of Swiss and the tasty bite of Parmesan.”
“Cheese is a protein-rich, calcium-rich ingredient for growing kids,” Duyff said in the press material. “All Kerrygold cheeses are made with milk from grass-fed cows free of growth hormones. The natural golden color of the cheeses comes from the beta-carotene in the richly green Irish grass.”
To accompany the salad sticks, Duyff suggests a quickly made dip using flavored yogurt and peanut butter that mimics the popular Indonesian satay sauce.
“If you have a teen with vegetarian tastes,” Duyff said, “any sandwich with cheese is an easy way to fit protein in. Then, be inspired by adding seasonal flavors such as pears, apples, cranberries and pecans.”
Duyff created Nutty Pear-Cheese Pockets for the Irish Dairy Board using Kerrygold Cheddar, which is made with microbial rennet instead of animal rennet, making it suitable for vegetarians.
“Cheese is the perfect partner for the sweet taste of fruit, the crunch of celery and nuts, and the fun of a hand-held pocket,” she said
For a brochure featuring two weeks’ worth of lunchbox ideas visit www.kerrygold.com/usa
The following recipes are from Kerrygold. Other brands of cheese can be subsitituted for Kerrygold products.
COLORFUL SALAD STICKS
3 ounces Kerrygold Dubliner Cheese, cut into 1/2-inch sticks
2 cups (about 20) raw vegetable sticks such as red, green or yellow peppers, carrots, jicama, unpeeled cucumber or zucchini
Peanut Dip (recipe follows)
Divide the cheese and veggie sticks in half. Pack each half in a container, along with dip. Makes 2 salads.
Peanut Dip: In bowl, combine 1/2 cup vanilla or banana yogurt, 1/4 cup peanut butter, 1 1/2 teaspoons soy sauce, and pinch cayenne pepper; blend well. Divide in two small containers.
Per serving, the recipe provides the equivalent of: 1 cup vegetables, 1 cup milk and 2 ounces meat alternate (from peanut butter)
Variations: For kids with nut allergies, make alternate dip by combining plain yogurt with a commercial salsa. Or offer bottled salad dressing; honey mustard dressing is a great option! Per serving, the recipe will lack the 2 ounces meat alternate, but still make a nutritious lunch.
NUTTY PEAR-CHEESE POCKETS
1 cup chopped firm pears or tart apples
3/4 cup (3 ounces) diced Kerrygold Aged Cheddar Cheese
1/2 cup diced celery
1/4 cup dried cranberries or raisins
1/4 cup (1 ounce) chopped pecans or walnuts
1/4 cup lemon yogurt
2 tablespoons mayonnaise or mayonnaise-type salad dressing
1/2 teaspoon ground ginger
2 whole-wheat pita breads
1 cup baby spinach or leaf lettuce
In bowl, combine pears, cheese, celery, cranberries and pecans. In a separate bowl, combine yogurt, mayonnaise and ginger. Add to pear mixture; blend gently. To assemble sandwich, halve each pita and gently pull apart to form pocket. Line each of four pockets with spinach and stuff with the pear mixture, dividing equally. Makes 4 pita pockets (2 pockets per serving).
Per serving, the recipe provides the equivalent of: ½ cup fruit, ½ cup vegetables, 2 ounces whole grains, 1 cup milk, and 1 ounce meat alternate (from nuts).
Variations: Substitute Cheddar with Dubliner, Blarney Castle, Kerrygold Swiss or Kerrygold Reduced-Fat Cheddar. For kids with nut allergies, eliminate nuts. Per serving, the recipe will lack the 1 ounce meat alternate, but will still make a nutritious lunch.
TORTILLA WRAPS
Spread a small flour tortilla with butter.
Line with thin slices of cheese, turkey, and spinach leaves.
Roll up and wrap tightly in plastic wrap.
FUNNY FACE PIZZA
Split and toast an English muffin.
Spread with pasta sauce.
Top with turkey pepperoni and sprinkle with cheese.
On top of cheese, make a face with sliced olives and a strip of red bell pepper.
Bake briefly to melt the cheese.
Chill. Wrap in plastic wrap and pack cold for lunch.
PRESTO ANTIPASTO
In a flat plastic container, arrange cooked tortellini, cheese cubes, olives, cherry tomatoes and cubes of salami or ham.
Pack bottled Italian dressing in a small container, and include bread sticks.
CRISPY CHEESE POPCORN
1 mini-bag (1.5 ounces) microwave popcorn, prepared according to package
2/3 cup (about 2.5 ounces), shredded cheese
Heat oven to 325 degrees. Spread popcorn evenly on foil-lined baking sheet, packing kernels together closely.
Sprinkle cheese evenly over the top.
Bake for 25-30 minutes, or until cheese is golden brown. Watch to make sure cheese doesn’t burn.
Remove from oven and place on wire rack.
When cool, break up any large clusters and bag or place in containers.
Makes 2 servings, about 2 cups each.
The following hints and lunch-box treats are from “Best-ever Lunchbox Ideas!” by Kerrygold.
Freeze and Go
• Freeze juice boxes to use as ice packs. They’ll defrost by lunchtime. To keep them from “sweating,” wrap the frozen drinks in a paper towel and a layer of foil.
• To avoid soggy sandwiches, pack lettuce and other vegetables in a separate plastic container or sandwich bag.
• You can freeze meat and cheese sandwiches. Wrap well in foil or freezer wrap before freezing. Pack frozen to thaw by lunchtime. Avoid mayonnaise or vegetables -- they do not freeze well.
Pack in Nutrition
• To make vegies enticing, include a small container of salad dressing as a dip for carrots, sugar snap peas and red pepper wedges.
• Add a salad. Make extra green salad at dinner the night before, setting aside greens without dressing. Bag the greens -- with added shredded carrots and sliced cucumbers -- and include in lunch box with small container of dressing.
• Instead of cookies, pack dried fruits that are packed with nutrients and energy: Try raisins, dried cranberries and dried apricots. Make a mix with dried fruits and add a few chocolate chips and nuts.
• When packing apples or pears, halve and core them for easier eating.
• Add a few cheese sticks for extra protein.
Make it fun
• Trim crusts and cut sandwiches into triangles or strips.
• Decorate plastic sandwich bags with stickers.
• Tuck a note inside the lunchbox or a silly cartoon.
• Use colorful or printed napkins.
• Add a few extra treats for your child to share.
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