How to Pack a Fun Lunch for a Vegan Child

Packing a lunch for any child, vegetarian or otherwise, can be a challenge. The trick is to pack something you know your child will eat, that doesn't look too strange compared to other kids' lunches, and that offers a few nutrients to boot.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dried Fruits
• Fresh Fruit
• Soy Foods Like Tofu
• Soy Milk
• Soy-based Deli Slices
• Vegetable Juices
• Veggie Burger
• Veggie Cheese
• Veggie Slices
• Fresh Fruit

1. Test out foods at home and see if your child will eat them before packing them up as a lunch.

2. Find out what facilities are available for lunch. Is there a microwave available? Is there a place to get hot water if it's needed - for example, to reconstitute dried soup? This can help you plan meals.

3. Ask your child what kinds of meals he or she would like to take for lunch. You may not go by your child's suggestions exactly, but it can give you a good idea of what he or she will actually eat.

4. Make creative sandwiches. Use ingredients such as avocados, tomatoes, sprouts and soy cheese. Or use a tofu cheese spread. The combinations are endless.

5. Choose veggie deli slices if your child wants a sandwich that looks similar to what other kids are eating. Fake meat slices come in a variety of flavors and look very much like the real thing.

6. Get out the peanut butter and jelly in a pinch. Peanut butter is nutritious and high in protein. Choose a jelly that's sweetened with fruit juice. Make the sandwich on whole-grain bread.

7. Pack half a sandwich and a cup of soup. There are several "natural" brands that make dehydrated soups, and they are completely vegetarian and contain no questionable additives.

8. Prepare your own delicious soup and pack it up in a thermos. Pack in whole-grain crackers with a veggie cheese spread.

9. Choose a veggie burger on a whole-grain bun if there's a microwave available. Add pickles, tomatoes, lettuce and onions for your child to add on top once the burger is heated.

10. Consider "nibble" food. Pack some veggie deli slices and crackers; sliced fresh vegetables such as carrots and celery with a dip your child likes; fresh fruit; trail mix; some slices of soy cheese; a tofu smoothie in a thermos, and so on.

11. Don't forget a drink - a small container of rice or soy milk or a container of fruit or vegetable juice.

Tips & Warnings

• Vegetarian eating is not boring, nor is it difficult to come up with packed children's lunches. Children can be picky, regardless of the family dietary preferences, so it is important to know what your child likes.
• Add whole-grain pretzels, trail mix or dried fruit as a snack.
• Pack dessert, which can be tofu chocolate pudding, a cookie sweetened with fruit juice, or a fresh fruit salad.

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on 8/8/2006 Heat pan, drizzle peanut oil in hot pan, saut onions, garlic and ginger till soft.
Stir in spices, such as; cumin, turmeric, cinnamon, or your favorite curry powder and tomatoes.

Add vegetable stock and coconut milk. Slowly salt to taste, and add the brags, and simmer till tomatoes are cooked down and smooth, puree in the food processor if desired.
Set aside.

Heat medium size saut pan, add safflower oil.
Mix in brown rice till dark brown, and smells like popcorn.
Add the 3 cups of water, set to heat between medium and low, and let simmer/boil for 30 to 40 minutes.
Cube the tofu into bite size pieces.
Saut them in olive oil till nice and brown on all sides.
Add to the coconut curry sauce and garnish with basil if desired.
Use jalapeos or Thai peppers to spice it up.
Add the asparagus tips last, and steam till light green.

on 3/11/2006 I don't know if this is relevant, but you should talk to your children about being vegan. Children trade lunches sometimes, so they may not know that what other children are eat are not acceptable. Let your child have lots of input, otherwise they'll dump the food.

on 11/22/2005 At camp over the summer, we always had a problem stocking hummus. Whenever we'd put it out for lunch, the kids would practically attack it. I don't get it, but apparently hummus is a crowd pleaser. For dipping, I like to cut pita bread into triangles with a pizza cutter. Then it's like dipping chips.

on 11/22/2005 Muffins are an easy thing to pack for lunch. If you don't like to cook, Natural Ovens makes some awesome whole grain vegan muffins - blueberry, almond cherry, carrot, chocolate chip (vegan!), and more. They go well with fruit or veggies. The brand is sold in all the grocery stores where I live - Dominick's, Jewel, even Target. I don't think it's available on the West side of the U.S. though.

on 11/22/2005 There is a product sold at Whole Foods, and some main stream grocery stores, called Tofu Scrambler. It's a dry mix that you add to plain mashed tofu. There are several varieties which can be served cold or warm. They somewhat resemble scrambled eggs, but not really. I love this stuff. It's extremely quick and easy to prepare - I don't cook mine. I chop up some fresh veggies to mix in (tomatoes, peppers, onions, whatever I have) and bring it to work with me. I have a nephew that brings it to school with him, too. It doesn't have to be refrigerated if it's only a couple of hours until lunch. It's great alone or on whole wheat toast. Kind of like an egg salad.