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3 Healthy Recipes For Your Child’s Lunchbox

 

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3 Healthy Recipes For Your Child’s Lunchbox

I chose roast beef and roast turkey (to replace deli meats), homemade ketchup, and homemade peanut butter as those are some of the most commonly used ingredients in kids’ sandwiches.

 

Roast Beef and Roast Turkey Breast

Ingredients:

1 roast beef and 2 turkey breasts

3 large onions, grated

3 carrots, chopped

3 celery stalks, chopped

10 shallots, peeled

10 small button mushrooms, cleaned and chopped

2-3 sweet potatoes, peeled and chopped

 

Seasoning:

Cinnamon

Sea salt

Black pepper

Allspice

Garlic powder

Cardamom powder

2 tablespoons olive oil

 

Directions:

Preheat your oven to 375F/190C. Place the meats in roasting pans. I put the roast beef in one and the 2 turkey breasts together in another one. I then sprinkled cinnamon, sea salt, black pepper, allspice, garlic powder and cardamom powder on the top and bottoms of the meats making sure to rub in all the seasoning well. I then added the grated onions and rubbed that in as well.

I put all the chopped vegetables in a bowl together and seasoned them the same way but I also added the olive oil. I mixed them well and divided them up between the pans.

I then added water to each pan to the halfway point. I covered the pans and put them in the oven to roast for  3 hours.

Once they are ready, remove them from the oven and let them cool completely before slicing them. You may want to even wrap them in foil and slice them the next day. They are easier to slice when they are cold. Wrap the slices individually in aluminum foil or in batches to keep in the freezer for later use. Not only can you use the beef and turkey slices in your child’s lunchbox, but they can double up as quick dinners you just reheat when you are short on time.

Total preparation time: 20 minutes. Total roasting time: 3 hours

 

Homemade Peanut Butter

Ingredients:

3 cups raw or roasted peanuts (if you buy them raw you must roast them yourself. Place them in an oven pan or baking tray and roast them for 15-20 minutes)

1 teaspoon raw honey

2-3 tablespoons cacao (raw or regular)

 

Directions:

Place all of the peanuts in a food processor. Turn the food processor on and simply watch the peanuts as they become crumbly, then soft then creamy.

Once they are creamed completely, add the honey and turn the food processor on again for about one more minute. Transfer the peanut butter into a storage container. If you would like to make chocolate peanut butter, transfer a portion of the peanut butter into a storage container and keep the remaining portion in the food processor to make the chocolate peanut butter. Add 2-3 tablespoons of the cacao powder and turn the food processor on for 1-2 minutes more.

Total time: 10 minutes if using roasted peanuts, and about 25-30 minutes if you need to roast the peanuts first.

 

Homemade Ketchup

Ingredients:

3 tablespoons olive oil

1 1/2 medium chopped onions

2 cloves minced garlic

36 ounces pureed fresh tomatoes with skins removed

3/4 cup packed brown sugar

1/3 cup apple cider vinegar

3/4 teaspoon salt

3/4 teaspoon ground mustard

1/4 teaspoon ground cloves

1/4 teaspoon allspice

 

Directions:

Heat oil and cook onions and garlic until softened.  Add everything else and bring to a boil. Reduce to a simmer and let it  simmer for about an hour or until you reach your desired consistency. Before blending it, let the mixture cool slightly and then puree the mixture until all the ingredients are completely pureed. (BE CAREFUL – Blending hot liquids can be dangerous.)

Strain through a fine mesh strainer.

You will notice that natural ketchup is not as red as commercially made ketchup. That is because we didn’t add any artificial colors, additives or preservatives.

At this point you may either put it in a storage container in your fridge right away for put it in the freezer.  It will last in the fridge for 3-4 weeks, longer in the freezer.

Again, although this recipe took about 1 hour and 20 minutes, the majority of the  time, one hour, was for the ingredients to cook. Preparing the ingredients and then blending and straining took a total of 20 minutes.

 

Enjoy!

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Dana Dinnawi

Dana Dinnawi is an Integrative Nutrition health coach specializing in empowering women to improve their health and family life. She received her training from the Institute for Integrative Nutrition, where she studied more than one hundred dietary theories and a variety of practical lifestyle coaching methods. She can be reached through her website and Facebook page.

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