Ok, here we are…it’s lunch time!
Do you remember when I said that breakfast is the most important meal of the day? Well, that is true… breakfast comes first and lunch is just a second behind it.
It is very important to have a good breakfast in the morning to get lots of fresh energy and Super Hero strength into your body after you wake up, but I know there is not always enough time for it. I am sure many times you are in a rush to get ready for kindergarten or school and then you eat to quick or not enough, right? If that happens your energy in school or kindergarten will drop very quickly. Then you find yourself in the middle of the day with no energy left to concentrate or to play after. And it is a looong way to go until dinnertime.
That’s why it is important to have a good and healthy lunch to get your energy back, which should last until dinner… or at least until an afternoon snack
“Club sandwich” Wrap
You all know a club sandwich, right? But do you know a “club sandwich wrap”?
It’s pretty simple, we just combined all of the yummy items of a club sandwich and rolled them into flour tortilla.
By doing that it is much easier to hold and to eat it then a sandwich and you can also carry it better in your lunch box, because it doesn’t fall apart. (Please watch our cooking video to see how we roll the wrap)
1 10-inch flour tortilla (if you are allergic to gluten you can use a corn tortilla instead)
1 big handful of spinach leaves
1 grilled and chopped chicken breast
2 slices of your favorite cheese
2 slices of ham
1 small tomato (sliced)
a little bit of low-fat ranch dressing
Here is how you do it:
To soften the tortilla lay it on a paper towel and put it in the microwave for about 10-15 seconds. Then place it on a plate or cutting board.
Spread a little bit of the ranch dressing all across the tortilla. You can use a spoon to do that.
Now lay the ham, cheese, chicken, the tomato slices and the spinach on top of each other.
Now comes the tricky part: To roll up the wrap you need to hold the left and the right side of the tortilla and flip them toward the inside. This will seal the wrap so nothing falls out. After you did that now roll the tortilla from the bottom to the top to create a log shape. This is your final wrap.
To avoid your wrap from opening again take some plastic wrap and wrap it around your wrap (haha, that’s a lot of wrapping) Now you can put it in your lunch box. Together with an apple or a banana you just made yourself a super yummy power lunch! Fun, right?
To make your wrap even yummier and more powerful add one scrambled egg before you roll it up. And instead of the ranch dressing try using hummus or a bean spread instead!
What’s your favorite fruit? Maybe an apple, a banana, a peach…?
Yummy Tuna Salad
I heard Batman eats it too!
1 small can of tuna (in water, NOT in oil please).
1 small tomato
1 hard-boiled egg
some low-fat mayonnaise or low-fat ranch dressing salt & pepper
Here is how you do it:
Boil the egg in hot water then cool it in the refrigerator for an hour before cutting it. (Please look in the KIDS section “how to make boiled eggs”)
Carefully open the tuna can with a can opener and put the tuna into a colander to drain the water.
Wash the tomato and cucumber and dice them into small cubes.
Peel the egg and cut it into 4 pieces. (like in the picture)
Now put everything into a medium size bowl, season it with a little bit of salt & pepper and 1-2 tablespoons mayo or ranch dressing. Use a kitchen spoon to carefully mix everything.
Now put your salad in a plastic container with a lid and store it in the refrigerator.
That was easy, right?
And don’t forget to always have a bottle of water and fruits with your lunch!
To make it more powerful try adding some spinach, peas or some diced peppers. Yum!