The spread

The choice of spread can transform a simple sandwich or wrap from ordinary to extraordinary, not just by adding moisture and texture, but also by infusing each bite with rich flavors and healthy nutrients. Moving beyond traditional butter or mayonnaise, there are numerous options for spreads that contribute healthy fats, proteins, and a variety of flavors that can elevate your child's lunch. Let’s explore some of these options and learn how to incorporate them into everyday meals.

Beyond butter

Hummus: A creamy spread made from blended chickpeas, tahini, olive oil, lemon juice, and garlic, hummus is not only rich in flavor but also packed with protein and healthy fats. Its smooth texture makes it perfect for spreading on whole-grain bread or wraps, and it pairs well with both vegetables and meats. Try a hummus and vegetable sandwich, layering hummus, sliced cucumbers, bell peppers, and spinach on whole-grain bread for a nutritious, filling meal.

Avocado Spread: Avocado is a source of healthy monounsaturated fats, fiber, and vitamins C, E, K, and B-6. Mashing ripe avocado with a little lime juice and salt creates a creamy spread that’s delicious and nutritious. Use it in place of mayonnaise for a healthier fat option. A turkey and avocado wrap with whole-wheat tortilla, lean turkey slices, lettuce, and tomato makes a simple, heart-healthy lunch.

Tzatziki: This Greek yogurt-based sauce with cucumber, garlic, and herbs is a refreshing spread that adds moisture and flavor without a lot of calories. It’s perfect for chicken wraps or as a veggie dip in a bento lunch box. Combine it with grilled chicken in a pita pocket with mixed greens for a light, flavorful lunch option.

Flavorful pesto & tapenades

Basil pesto

Homemade pesto, made from fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil, is a flavorful spread that’s rich in antioxidants and healthy fats. A small amount goes a long way in adding flavor to sandwiches and wraps. Spread it on a chicken and mozzarella sandwich for an Italian-inspired lunch.

Simple basil pesto recipe: Combine 2 cups of fresh basil leaves, 1/3 cup of pine nuts, 2 garlic cloves, 1/2 cup of Parmesan cheese, and 1/2 cup of olive oil in a food processor. Blend until smooth, adding more oil if necessary. Season with salt and pepper to taste.

Olive tapenade

This savory spread made from olives, capers, anchovies, and olive oil is packed with umami flavor. It’s a great way to add depth to vegetable wraps or as a flavorful addition to a cheese and cracker platter.

Easy olive tapenade recipe: In a food processor, combine 1 cup of pitted Kalamata olives, 2 tablespoons of capers, 1 garlic clove, 2 tablespoons of lemon juice, and 3 tablespoons of olive oil. Pulse until coarsely chopped for a chunky tapenade or blend until smooth for a creamier texture.

Be light with tapenade as it could be a little high in salt.

Spreads like hummus, avocado, tzatziki, pesto, and tapenade not only add essential moisture to sandwiches and wraps but also enrich them with flavors that can turn a mundane meal into a culinary adventure. By incorporating these spreads into your child’s lunch, you’re not just enhancing taste, but also providing them with a variety of nutrients essential for healthy growth. Let these spreads inspire you to get creative and experiment with different combinations, making lunchtime something your child looks forward to every day.