I am Dr. Monique May, Board-certified Family Physician and Founder of Physician in the Kitchen™. Through meal delivery service and best-selling book, MealMasters: Your Simple Guide to Modern Day Meal Planning, I help busy households enjoy healthy eating without impacting their hectic schedules. Well, dear reader, here we are, at the beginning of another school year. But I think we can all agree that nothing looks like it did at the beginning of the last school year, which seems so long ago now. My son will be starting the 11th grade next week, not in a classroom, but in a room at home. It pains me to be writing yet another coronavirus-themed blog, but here goes. As busy parents pre-CoVid, we were accustomed to wearing many hats: chauffeur, chef, IT tech, social activity coordinator, school bake sale contributor, homework checker, hairstylist, etc. But since the pandemic has put us all on lockdown, many of us work from home and our kids are being”homeschooled”, we can add teachers and lunchroom attendants to that list. With everyone at home now it may feel like you are running an all-day diner, having to come up with 3 meals a day, without the occasional break you may get from the school cafeteria menu. (I don’t know about you, but my son and I would sometimes check the school menu to see what days he would eat school lunch instead of taking something from home so I could get a break.) If you have picky or finicky eaters, the added challenge may be to make something that everyone likes for lunch so that you don’t have to make two midday meal options.
Well, fret not because I have the solution: SANDWICHES! Sandwiches have so many upsides: they are easy to prep in advance and assemble, they don’t require any extra dishes to serve, and most of all, they are a great way to camouflage, hide, and substitute ingredients that picky eaters may not otherwise try. In other words, they are a great way to trick your kids into eating healthier foods! They are also a way to foster independence since your kiddos can make them, freeing you up to do other things on your never-ending to-do list. And I’m not talking about just your classic PB&J, grilled cheese, or a turkey on rye. Think quesadillas, burritos, paninis, and sandwich wraps. All you need are a few key ingredients such as a protein, some vegetables like lettuce and tomato, a topping or two and you are good to go. Try different versions of classic ingredients, like smoked cheddar cheese in your grilled cheese sandwich-Boar’s Head has one to die for! You can even repurpose leftovers like rotisserie chicken and give them new life as a sandwich. They also allow you to explore meatless options, such as mushrooms, tofu, and plant-based sandwich meat. It may be less stressful for all involved to introduce those foods when they can be hidden with other well-known and preferred foods. You can also ramp up the fiber content with veggies like radishes that when thinly sliced add fresh crisp to any sandwich. Don’t be afraid to experiment with non-traditional condiments, such as pesto or roasted red pepper hummus. Or you could whip up a quick olive oil drizzle with fresh herbs such as basil or ginger to really ramp up the flavor.
Here is a quick recipe for an avocado, lettuce, and tomato sandwich:
AVOCADO, LETTUCE, TOMATO SANDWICH
This is great alternative to a BLT, swapping out bacon for avocado. A great source of healthy fats, fiber, minerals, and vitamins, avocados are a great way to make the classic sandwich vegan.
Serves 2
- 1 head Bibb lettuce, washed and dried
- 1-2 ripe avocadoes, peeled, pitted and sliced
- 1-2 large tomatoes, sliced
- 4 slices whole wheat bread, toasted (or bread of your choice)
- 16 oz red pepper hummus
- Microgreens or thinly sliced red onions for crunch
- Spread hummus on two slices of bread.
- Place 1-2 pieces of lettuce, 2-3 avocado slices, and 2-3 tomato slices on 1 slice. Top with microgreens or onions.
- Place another slice of bread on top.
- Warm in toaster oven or panini press if desired.
- Cut in half and serve with fresh fruit.
These are just a few ideas to get you ready for the new school year. For more meal ideas, be sure to join me in my online cooking class on Wednesdays at 7 pm EST. Save your spot now at www.docfixmyplate.com!
See You In The Kitchen!
For more information, be sure to visit me at DrMoniqueMay.com, and join the #MealMastersCommunity at www.Facebook.com/groups/mealmasters today.
