• Freeze Ahead Tuna Sandwiches
  
• Updated (Pea)nut Butter Sandwiches
  
• Chicken Roll-ups
  
• Applesauce Granola Cookies
  
• Trail or Snack Mixes
  
  

Freeze Ahead Tuna Sandwiches
Makes 4 sandwiches

You can also form and make these sandwiches to eat immediately.

Ingredients:

• 1 (6 ounce) can chunk tuna, drained
  
• 1 (3 ounce) package cream cheese (low fat), softened
  
• 2 tablespoons whipped salad dressing (like Miracle Whip)
  
• 1/4 cup chopped green onion (optional, depending upon taste preferences)
  
• 1/4 cup shredded carrot
  
• 1 tablespoon lemon juice
  
• 2 tablespoons soft tub-style margarine, softened
  
• 8 slices whole wheat bread

Directions:

1. In medium bowl, combine cream cheese and whipped salad dressing and beat until smooth. Stir in tuna, onions, carrot, and lemon juice and blend well to combine.
   
2. Spread softened margarine thinly on each slice of bread and spread tuna filling to make sandwiches. Wrap in freezer wrap and place in gallon freezer bag. Label sandwiches and freeze.
   
3. To thaw, let thaw overnight in refrigerator, or add to brown bag lunches in the morning and let thaw until lunchtime. Make sure sandwiches are eaten within 2 hours of being completely thawed.

Nutrition information per sandwich: 350 calories, 19g total fat, 7g saturated fat, 40mg cholesterol, 29g carbohydrate, 4g fiber, 18g protein, 630mg sodium.

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Updated (Pea)nut Butter Sandwiches
- Makes 4 sandwiches

Ingredients:

• 1/2 cup peanut, soy nut, cashew nut or almond butter
  
• 1/4 cup shredded baby carrots
  
• 2 tablespoon sunflower nuts
  
• 3 tablespoon dark or golden raisins
  
• 2 tablespoon honey or 1 tablespoon agave* nectar
  
• 4 whole grain “mini” bagels

Directions:

1. In small bowl combine peanut butter, carrot, nuts, raisins and honey and blend well. Use to make sandwiches with bread.
   
2. Agave nectar is a natural sweetener derived from a cactus plant. As a sweetener, Agave syrup is notable in that it has a low glycemic index and low glycemic load, apparently lower than most, if not all, other natural sweeteners on the market
   
3. Agave nectar (syrup) may be substituted for sugar in recipes. (Found in the Nature’s Promise Market Place.)
   
4. Use 1/3 cup of agave syrup for every 1 cup of sugar in the original recipe.
   
5. The quantity of liquids in the original recipe must be reduced due to the moisture included in the syrup.
   
6. Some chefs also reduce the oven temperature by 25°F in recipes requiring baking.

Nutrition information per sandwich: 350 calories, 20g total fat, 4g saturated fat, 0mg cholesterol, 36g carbohydrate, 5g fiber, 12g protein, 300mg sodium.

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Chicken Roll-ups
Serves 4

Ingredients:

• Soft bread of your choice - 4 slices
  
• 3/4 cup cut-up cooked chicken
  
• 1/2 cup reduced fat mayonnaise
  
• 1 jar roasted red peppers, drained and chopped
  
• 3 Tbsp chopped green olives (optional, but pretty if your kids like olives)
  
• 1/2 cup grated Parmesan or finely shredded cheddar cheese

Directions:

Make the filling:
In small bowl combine chicken, mayonnaise, olives, cheese and mix well.

Fill the roll-ups:
Cut the crusts off slices of bread (if your kids don’t like them). Flatten the bread slightly with your hand or a rolling pin. Spread the filling. Roll up bread, enclosing filling. Then cut roll into 1" pieces.

Easier and more fun to eat for little fingers!

Nutrition information per serving: 310 calories, 19g total fat, 5g saturated fat, 30mg cholesterol, 20g carbohydrate, 3g fiber, 15g protein, 510mg sodium.

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Applesauce Granola Cookies
- Makes 42 cookies

These simple cookies are classic and delicious, perfect for packing into a lunchbox.

Ingredients:

• 1 cup brown sugar
  
• 1/2 cup soft tub margarine
  
• 1 tsp. vanilla
  
• 1 egg (or substitute 1 tablespoon flaxseed meal mixed together with
  
• 3 tablespoons water)
  
• 1/2 cup applesauce
  
• 2 cups flour
  
• 2 cups granola
  
• 1/2 tsp. baking soda
  
• 1/4 tsp. salt

Directions:

1. Preheat oven to 375 degrees. In large bowl, combine brown sugar, margarine, vanilla and egg (or flaxseed meal mixture) and mix until well blended. Add applesauce and blend well. Stir in flour, granola, baking soda and salt and mix well.
   
2. Drop by tablespoons onto cookie sheets, about 2" apart. Bake at 375 degrees for 10–12 minutes or until cookies spring back when lightly touched in center.
   
3. Cool 2 minutes, then remove from cookie sheets.

Nutrition information per cookie: 90 calories, 4g total fat, 1g saturated fat, 5mg cholesterol, 12g carbohydrate, 1g fiber, 2g protein, 60mg sodium.

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Trail or Snack Mixes

Ingredients:

• 2 parts sunflower seeds or roasted pumpkin seeds
  
• 2 parts raisins
  
• 2 parts Enjoy Life Nut-Free Granola, or similar nut-free cereal
  
• 2 parts dried fruit of your choice (e.g., apricots, cherries, or dates)
  
• 1 part Sunspire Carob Chips, or other nut-free carob chips (optional)

Directions:

1. Combine all ingredients in an airtight container. Dried fruits will get sticky after a
   few days in warm weather, but trail mix will keep at room temperature for quite a long time

Nutrition information per 1/4 cup serving: 200 calories, 8g total fat, 3g saturated fat, trace cholesterol, 29g carbohydrate, 3g fiber, 4g protein, 60mg sodium.

What about trail mix/granola?

Short-term performance benefits may derive from the fact that this high-energy snack combines rapidly digested carbohydrates from dried fruits with longer-lasting fat and protein from nuts, plus the mix of vitamins and trace elements found in any fruit. Long-term benefits in academic performance have been associated with a diet rich in omega-3 fatty acids, which are found in nuts. Include healthy additions like dried fruits, unsalted nuts, pretzels, baked crackers, or cereals. Kids love to munch on something crunchy and sweet or savory!

Nut-Free Trail Mix for Nut Allergies:

GORP—“good old raisins and peanuts”—is obviously not so good for nut allergies. Packaged trail mixes use a variety of nuts, and even versions that don’t contain nuts often pose cross-contamination risks. Sunflower and pumpkin seeds work well in trail mix. Be careful, however, to buy a brand without cross-contamination concerns. For the utmost safety, roast your own pumpkin seeds. Many national brands of chocolate chips are not nut-free; I’ve suggested a brand from an allergy-safe manufacturer. Dried fruit and raisins are a less likely source of allergens but they, too, should be checked.

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