Universal Living NOV / DEC 2013 Volume 1 Issue 2 | Page 15

nut butters. They are great spread on whole grain bread and topped with apple, banana, or strawberry slices. Just make sure that you read the ingredient list when choosing whole grain bread. It should list "whole grain" as the first ingredient. If more than one grain is used, they should all be whole grains. Make healthy wraps with whole grain pitas, tortillas or better yet, collard or lettuce leaves. Hummus with shredded lettuce, cucumber and tomato slices is a quick and easy option. Here are a few tasty additions to any lunchbox: Melon/Blueberry/Coconut Salad: This sweet, colorful salad is quick to prepare and easy to take along in a lunchbox. Cut honeydew melon and/or cantaloupe into small chunks. Or use a melon baller - a task your kids will love to help you with. Add frozen or fresh blueberries and some shredded coconut. Kids have fun eating this salad because they can use their fingers! Lunchtime Noodles: Most kids love noodles, so this salad is a lunchtime hit. Cook 4 ounces of whole grain noodles (curly noodles, like rotini, are great for this recipe) according to the package directions. Prepare a dressing for the noodles using 1 tablespoon of toasted sesame oil, 1 tablespoon of rice vinegar, and 1 tablespoon of soy sauce. If your kids like spicy foods, add 1/2 teaspoon of hot pepper oil or a pinch of cayenne pepper. Add finely chopped carrots, celery, and red cabbage. Top with sesame seeds. Add salt and pepper to taste. This salad can be made ahead, and stored in the refrigerator for up to a week, but it won't last that long-we promise! Chick pea spread with vegetables: Chick peas (also known as garbanzo beans) are loaded with protein and fiber. Plus, they have a mild, slightly sweet taste kids enjoy. Chick peas are used to make a traditional Mediterranean hummus. Hummus is quick to prepare and easy to take along in the lunch box. Include carrot sticks, red pepper strips, or celery stalks and/or tortilla chips for dipping. To make the hummus combine 1 can (15 ounces) of chick peas, 1 tablespoon of lemon juice, 1 clove of garlic, and 2 tablespoons of sesame tahini in a food processor. Mix until smooth. If hummus is too thick, add water as necessary. If your kids don't like spicy food, skip the garlic. If they do, add paprika as well as the usual salt and pepper to taste. Gloria Zabala is a certified health coach & whole food plant-based educator. She received her certificate in Plant-Based Nutrition from Cornell University; and is certified as a health coach from The Vegetarian Health Institute. She coaches others how to overcome health challenges, digestive issues, eliminate addictions & lose weight. Contact Gloria @ 440-546-1800 or email: [email protected] To ADVERTISE in Universal Living: [email protected] The Atrium 3505 Royalton Road Suite #207 Broadview Hts. OH 44147 Nov/Dec 2013 Issue—Page 15