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Home in a box: Lunches to take to school By Kady Guyton
Today a good friend of mine is starting the first day of her sophomore year at Nevada Union. As part of the time-honored back to school tradition, this week's column will discuss how to pack a proper lunch. (Spiderman lunch box is optional.) All lunches - all meals, actually - have one thing in common: they must be balanced. Balanced means that there must be a protein, a carbohydrate and a fruit and/or vegetable present and consumed. Packing carrot sticks only counts if they are actually eaten. Including a small extra sweet treat is nice, but not strictly necessary. Protein provides energy, carbs also provide energy and help the body feel full, fruit and veggies are good for you and bring the fiber to the table. Sweets are part of what make life worth living. Sandwiches have been the traditional packed lunch staple since time immemorial. There's nothing wrong with a good sandwich, but exploring other bread options can be interesting. I decided to use a tortilla for a wrap; pita pockets or crackers are also tasty - and fulfill the carbohydrate requirement. If a sandwich or wrap is going to be made with a wet filling - like tuna salad - lettuce needs to be used during the construction. A layer of lettuce between the filling and the bread will keep everything dry and easy to handle until it's time to eat. If you've ever had to pick up a sandwich that was made in advance with mayo or dressing on the bottom layer, then you know the mess and heartbreak that follows. Tuna salad is a great sandwich filling, being cheap, high in protein and endlessly customizable. I provide a basic tuna salad recipe below, but green onions, capers, finely diced boiled egg, curry powder and chopped grapes can all be included - although maybe not all at the same time. If tuna doesn't work for you, then canned chicken or salmon will do equally well. Tiny salad shrimp or deviled ham can also be substituted. Or leave out all the meat and use a boiled egg for an ovo-lacto vegetarian version. No matter what is used, a good lunch will provide the energy to plow on until dinner. Remember to study hard, pay attention in class and pack a sweater. Tuna salad 1 can of tuna, packed in water Drain tuna and put into a medium sized mixing bowl. Break the tuna meet up with a fork to fine flakes. Mix in the mayonnaise, celery and sweet relish and combine well. Season with salt and ground black pepper to taste. Lay a sheet of plastic wrap flat and top with a tortilla. Layer lettuce leaves over the tortilla. Top with half the tuna salad. Add sliced tomato or sliced red onion if you want. Fold one side of the tortilla toward the middle, followed by the other two sides, leaving one open. Wrap everything securely in the plastic wrap. |
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