Back 2 School and 4 Work Vegan and Vegetarian Sack Lunches

29 July, 2009 (16:25)


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RECIPES: Veggie Pita Pockets, Black Bean Wraps, It’s Not Tuna Sandwiches

By Rae Udy

School days are here and the challenge is on to keep brown bag lunches interesting and nutritious throughout the school year. It is also a good idea for parents to show a good example by packing their own nutritious lunch for work.
Veggie Pita Pockets bring a little taste of Greece to the lunchbox. If your child doesn’t like the strong taste of Feta cheese, spread the pita with low fat cream cheese instead. Without the pita, this recipe is also good packed in a thermos container for a refreshing salad served with whole grain crackers and low-fat cheese.
Black Bean Wraps adds the spice of Mexico to the sack lunch. Each tasty burrito contains 275 calories and 13 grams of protein. Top with your child’s favorite vegetables and wrap the night before for a no-hassle sack lunch. Top with chopped tomatoes if your child doesn’t eat mild hot sauce.
You just may not want to tell the kids what is in It’s Not Tuna Sandwiches. Garbanzo beans are a great source of fiber and this hearty sandwich contains eight grams. Artichoke hearts give this sandwich a unique flaky texture and salty taste. These delicious sandwiches contain no cholesterol and are high in protein with 14 grams.
It does take a little bit of time and effort to make your lunch at home, but you can save money and have some control over what you and the kids are eating. Get the family involved in making their own lunch and see how inventive they can be.

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Posted in Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads

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Comment from Peter
Date: December 10, 2015, 12:27 pm

Caribbean WrapperPrep Time: 15 mneutisCook Time: 30 mneutisServings: 4 Ingredients- 3 tablespoons mayonnaise- 1 tablespoon thawed orange juice concentrate- 2 teaspoons lime juice- 1/2 teaspoon lemon pepper- 1 tablespoon oil- 1 (8-ounce) package shredded coleslaw mix (about 4 cups)- 6 green onions sliced with tops- 1 (15-ounce) can black beans drained and rinsed- 1 HORMELae Pepperoni (3.5-ounce) package sliced- 4 MANNY’S™ 9 Burrito Size Flour Tortillas , warmed DirectionsIn small bowl, combine mayonnaise, orange juice, lime juice, and lemon pepper; set aside. Meanwhile, in large skillet, heat oil over medium heat. Add coleslaw and onions; cook, stirring constantly until vegetables begin to wilt, about 2 to 3 mneutis. Add beans, pepperoni, and mayonnaise mixture; stir until heated through. Evenly divide filling among each tortilla. Fold burrito-style and serve. California Beach Club WrapPrep Time: 30 mneutisServings: 4 Ingredients- 1/2 cup garden vegetable flavored cream cheese- 4 MANNY’S™ 9 Burrito Size Flour Tortillas- 1/4 pound JENNIE-O TURKEY STOREae Oven Roasted Turkey Breast , thinly sliced- 1/4 pound HORMELae CURE 81ae Ham , thinly sliced- 4 (1-ounce) American cheese slices- 2 Roma tomatoes thinly sliced- 1/4 cup HORMELae Real Bacon Bits or pieces- 1 avocado peeled and diced DirectionsSpread cream cheese to within 1/2 inch of the edge of each flour tortilla. Begin layering 1/4 each the turkey and ham. Top with cheese slices, sliced tomatoes, bacon pieces and diced avocado. Roll up tortillas. Slice diagonally in half and serve. Zesty Turkey WrapCooking Method: No CookPrep Time: 10Cooking Time: 10-20 mneutisMakes: 6 servings Ingredients 2 cups cooked Butterballae Turkey, finely chopped1/4 cup sliced green onions1/4 cup sun-dried tomatoes, finely chopped1/2 cup ranch-style dressing6 lettuce leaves6 whole wheat tortillas, (8 inch) Directions Combine turkey, onions, tomatoes and dressing in medium bowl.Place lettuce leaves towards one edge of each tortilla. Top each lettuce leaf with equal amounts of the turkey mixture. Roll to wrap.Option: instead of tortillas, try using pita pockets: cut pockets in half, line with lettuce and add turkey salad.Serving Suggestions Serve with a baked variety of chips and crunchy celery sticks alongside, if desired. Prep:15 min Start To Finish:15 min Makes 4 servings TIPS from the kitchens Serve WithHeading for the soccer game? Grab these veggie- and cheese-stuffed wraps, fresh nectarines and some mineral water. SubstitutionThese fun, portable sandwiches have endless possibilities. Try different flavors of cream cheese, chopped fresh broccoli, sliced green onions or shredded zucchini. Garden Vegetable WrapsAt last, a painless way to get your kids to eat their veggies.1/2 cup garden vegetable-flavored cream cheese4 flour tortillas (8 to 10 inches in diameter)1 cup lightly packed spinach leaves1 large tomato, thinly sliced3/4 cup shredded carrot8 slices (1 ounce each) Muenster or Monterey Jack cheese1 small yellow bell pepper, chopped (1/2 cup) 1. Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.2. Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours. Makes 4 wraps2 tablespoons CRISCO all-vegetable shortening or 2 tablespoons CRISCO Stick2-3 cloves garlic, minced1 cup chopped onions1 tablespoon curry powder3/4 cup chopped cauliflower3/4 cup chopped broccoli1/2 cup shredded carrotsSalt and pepper to taste1/2 cup chopped tomatoes2-3 scallions, chopped6-8 tortillas or chapatiPlain yogurt or sour cream Melt the Crisco Shortening in a large skillet over medium heat. Add the garlic and onions and cook, stirring often until just tender. Do not allow to brown.Stir in the curry powder and cook about 1 minute. Add the cauliflower, broccoli, carrots, and salt and pepper. Cover and cook, stirring occasionally, about 5 mneutis or until the vegetables are crisp tender. Stir in the tomatoes and scallions. Cook about 1 minute uncovered.To serve, place the filling in the middle of each tortilla or chapati, top with a little yogurt or sour cream and roll up. Serve immediatelyConfetti Turkey Roll-UpsDeli smoked turkey combines with colorful vegetables for easy-to-make sandwiches or appetizers rolled in flour tortillas.1 (8-ounce) package cream cheese, softened1 cup LAND O LAKESae Sour Cream1 teaspoon prepared mustard2 tablespoons chopped fresh basil leaves*8 large (10-inch) flour tortillas, warmed8 slices (1 ounce each) deli smoked turkery1 (16-ounce) package broccoli slaw mix1/2 pound (2 cups) LAND O LAKESae Deli Cheddar Cheese, shredded1/2 cup sliced green onions1 (2 1/4-ounce) can (1/2 cup) sliced pitted ripe olives, drainedCombine cream cheese, sour cream and mustard in small mixer bowl. Beat at medium speed, scraping bowl often, until smooth (1 to 2 mneutis). Stir in basil. Spread 1/4 cup cream cheese mixture onto each tortilla to within 1/4 inch of edge.Combine broccoli slaw, cheese, onions and olives in large bowl. Layer each tortilla with 1 slice turkey and 1 1/4 cups broccoli slaw mixture. Roll up tightly; secure with toothpick.To serve, cut each roll-up into thirds. Secure with toothpicks.Makes 24 roll-ups or 64 (1-inch) appetizers.*Substitute 2 teaspoons dried basil leaves.TIP: To warm tortillas, heat in microwave on HIGH 30 to 60 seconds.TIP: To make appetizers, trim each end of roll-up. Cut into 8 (1-inch) pieces. Repeat for remaining roll-ups.MAKE-AHEAD: These roll-ups can be assembled up to 4 hours ahead. Wrap in plastic food wrap. Refrigerate until serving time.Nutrition Facts (1 roll-up)Calories: 190Fat: 11 gCholesterol: 30 mgSodium: 360 mgCarbohydrates: 16 gDietary Fiber: 1 gProtein: 7 gTurkey, Onion, and Tomato Pita Pockets1 md Red onion, peeled thinly sliced into rings16 Cherry tomatoes, quartered1 c Turkey, cooked, chopped2 c Iceburg lettuce thinly sliced1/3 c Shredded fresh basil1 tb Light brown sugar1/4 c Balsamic vinegar1 tb Olive oilSalt pepper to taste4 6 in diameter pita bread rounds cut in halfIn a large bowl, toss together the onion, tomatoes, turkey, lettuce, andbasil.Sprinkle with the brown sugar and drizzle with the balsamic vinegar andolive oil. Toss well and season with salt and pepper.Cover and let marinate in the refrigerator for at least two hours.To make the sandwich, open the pita pocket and add as much mixture as you’dlike.Veggie Pita Pizzas2 (6 inch) pita bread rounds1/2 (8 oz.) can (1/2 c.) herbed or plain tomato sauce1 c. cooked vegetable (such as broccoli, mushrooms, cauliflower, greenpepper, asparagus, or green beans)1/2 c. (2 oz.) shredded part-skim Mozzarella cheese Split each pita bread round horizontally so you have 4 rounds. Place roundson a baking sheet. Bake in a 450b0 oven for 2 to 3 mneutis or until dry andcrisp. Spread each round with tomato sauce. Arrange vegetables on top ofeach round. Sprinkle with Mozzarella cheese. Bake in a 450b0 oven about 5minutes or until cheese melts and pizzas are heated through. Makes 4servings.

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