Back-to-School Ideas

Do you get into a rut when it comes to packing school lunch boxes? I remember those days. One son insisted on peanut butter and jelly for months at a time. Another wanted only strawberry jelly. The third refused anything resembling jelly. Sneaking in whole-wheat bread was another challenge.

Here are some creative ideas that add nutritional "punch" to sandwiches.

Avocado

Mild in flavor, smooth and creamy, avocado is a winner in sandwiches. It's high in heart-healthy monounsaturated fats and nutrients like vitamin E, potassium, folate and healthy plant sterols. Slice it or mash it with a drop of lemon juice. Use avocado instead of mayonnaise on cheese, tuna, chicken and turkey sandwiches.

Nut and Seed Butters

Peanut butter is a staple for most of us. But how about trying other kinds of "butters"? Almond butter is a delicious source of calcium and magnesium. Look for hazelnut, soy nut and sesame butters. There are a variety of techina (sesame) spreads, including my favorite, made with ground sesame seeds, walnuts, almonds, hazelnuts and honey. Try nut butters with bananas, apples or pears for a tasty sandwich.

Dried Fruit

When fresh fruit is not in season, try dried fruit like raisins, cranberries, plums (the new word for prunes), cherries, figs, dates and apricots. Dried fruit is nutrient and calorie dense, so just ¼ cup equals a full serving of fruit. Dried cranberries are great in tuna and chicken salad sandwiches. Raisins and cut up apricots are tasty with nut butters. Fill a small bag with whole or cut up dried fruit for a nutritious snack.

Hummus

Made from chickpeas and techina (ground sesame seeds), hummus is popular as a dip, spread and salad. Why not use it in sandwiches? Both chickpeas and techina are high in protein, fiber, vitamins and minerals. Spread hummus on whole-grain bread, pita or a bagel and add tomato and cucumber slices for a tasty sandwich. Before you buy hummus, check the label. Some brands have lots of added vegetable oil and very little techina.

Roasted Peppers

You can buy them in a jar or make them yourself: Cut around the stalk of the pepper and lift it out with the seeds. (Shake out the rest of the seeds.) Roast them in a 450 F (230 C) oven until the skin is charred all over. While they're still hot, put the peppers into a bowl and cover with plastic wrap. Peel them when they're cool enough to handle. Roasted red pepper strips added to a tuna or cheese sandwich are not only delicious. They also give you a boost of vitamins C and A.