Healthy snacks and lunches for school

September is here and with it the routine, back to school and work. To start the school year well, we propose a series of healthy snacks and lunches for school. Easy, healthy, rich and quick ideas.

Lack of time is usually one of the most used arguments to put unhealthy processed foods such as prepared bars, cookies or pastries in the school backpack. However, you will see that with these ideas that argument is banished, since there are several options that you can have already made to facilitate the subsequent preparation. Although they seem complicated to make, I can assure you that they are not, so let’s go with the ideas to take as lunch and snack.

1 Sandwiches. Always made of wholemeal bread:

Omelette
Boiled egg with tomato and fresh cheese
Tuna in olive oil or pickled with tomato salad and a little avocado
Small sardines with avocado (pate) and a little fresh tomato
Tuna belly with roasted red peppers (can be canned)
Tuna with chilli and green peppers
Sesame pate or Tahini and a few slices of banana
Nut pate (homemade) with dates
Black olive pate with fresh cheese

2 Tupper with sliced fruit (you can take advantage of the seasonal fruit; in September there are figs, grapes and peaches, among others) with nuts and / or chocolate (one or two ounces).

3 Plain yogurt or kefir with fruit and nuts.

4 Homemade cookies and fruit

Healthy Homemade Cookies Recipe:

Ingredients: two ripe bananas, 60 g of rolled oats, sesame seeds, chocolate chips, some dried fruit.
Method: mix all the ingredients, make balls, crush them and put them on baking paper; put in the oven at 180 ºC for 20-30 minutes, taking care not to burn.

5 Whole-wheat toast with hummus and vegetables or with guacamole and fresh cheese.

As you can see, you have different ideas to vary and enjoy healthy and delicious lunches every day. Although we have thought above all about children and school, we can all have these snacks, which can help to follow or start with good guidelines for those times of the day.

Good health!

Dra. Arantza López-Ocaña