Back to school! Learn about an example of a healthy lunch box and how to prepare it

Many schools are returning to blended classes and ask us to send the children a light and healthy lunch box / snack. The question is: what do we send? Is there a formula to help us make this simple preparation? Remember that you will only go three to four hours a day and will be back home early for lunch.

The nutritionist Analía Benavides gives us some good advice:

“Lunch boxes must be easy to prepare, light, with quality food that will not spoil. It is a vehicle of healthy food in the middle of the morning, which works as a snack boost of energy. It represents 10% to 15% of daily energy and for no reason should it replace breakfast or lunch ”, explains the specialist.

There is a classic way: Regulatory Foods (fruits and vegetables) + Energy (carbohydrates and healthy fats) + Builders (proteins).

Regulators: fresh, dried or dehydrated fruits or vegetables.

Energetic: breads, flour or corn tortillas, cereals, oats, corn, corn, potato, honey, olive oil, olives, avocado, nuts (almonds, pistachios, walnuts, hazelnuts, peanuts), nut butters, etc.

Builders: cheese, hummus, egg, chicken, turkey ham, yogurt, tuna, etc.

Liquid: water, flavored water (made from fruit that does not require sweetening) or some cold infusion without sugar.

Model lunchbox recipe from nutritionist Analía Benavides

Ingredients:

– Pita chips (1 pan pita)

– Almond or peanut butter (1 tablespoon)

– Apple in wedges (1 apple)

– Water

preparation:

Wash the apple well, cut it into wedges and then immerse them in cold boiled water with ice cubes and lemon juice for 10 minutes. Drain and place in an airtight container. At the same time, cut the pita in half and then each half into three triangles, separate the covers. I like to dress them with extra virgin olive oil, ideal with the help of a brush or, with great care directly from the knob. Sprinkle some herbs such as oregano, thyme, rosemary or a mix, and cook in a low oven, at 100 degrees Celsius, for approximately 10 minutes. At the end, out of the oven, add a pinch of salt (optional). Let cool and place them in an airtight container.

When I prepare, I take advantage and make more to have in a can for when I need them. We accompany these toasts and apple wedges with peanut butter as dip. It is a perfect combination between crispy toast with a touch of salt and herbs, the freshness of the fruit with its natural sweetness that complements the peanut butter very well.

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