Sandwiches and wraps
A variety of creative sandwich and wrap ideas that go beyond the traditional PB&J.
Lunchtime is a critical opportunity to refuel growing bodies and minds. Sandwiches and wraps, the quintessential lunchbox staples, are prime vehicles for nutritious ingredients that pack both flavor and energy into every bite. In this chapter, we'll break away from the monotony of the typical peanut butter and jelly sandwich and introduce a variety of exciting, healthful options that will make the midday meal something your kids look forward to. We'll lean on whole grains, incorporate lean proteins, heap on fresh veggies, and even weave in some clever, allergy-friendly and plant-based options. So, roll up your sleeves and let's get wrapping and stacking.
The basics of building a better sandwich and wrap
Before we dive into the recipes, let's talk about the foundation of a power-packed lunch:
Breads and wraps: Opt for whole-grain bread, pita pockets, or tortillas to provide a hearty dose of fiber and nutrients.
Proteins: Lean proteins such as turkey, chicken, hummus, or black bean spread are not only filling but also essential for growth and repair.
Vegetables: The more, the merrier. Vegetables add crunch, color, and a boatload of vitamins and minerals.
Healthy fats: Avocado, nuts, seeds, or a drizzle of olive oil can provide the healthy fats necessary for brain health.
Allergy considerations: Always check for the specific needs of your child. There are numerous alternatives available, like gluten-free bread and nut-free spreads.
An easy lunch or light meal for kids and adults. You can prepare a chicken avocado wrap or a roast pork avocado wrap in the same way.
Sandwiches and wraps, when done right, can be exciting and full of nutrition. They are a canvas for creativity, a medium for introducing new flavors, and a testament to the joy of healthy eating. As you explore the recipes and ideas in this chapter, remember that each sandwich or wrap you craft is an opportunity to nourish your child's body and delight their senses. Let's make lunchtime a highlight of their day, every day.