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Vegan Cooking
Hurray for Hummus, A Lunchbox Hero!
by Sylvia M. DeSantis
In case you haven't noticed, exotic is in, even when it comes to school lunches. Getting kids to eat a healthy school lunch these days takes more than a soggy sandwich and a stern reprimand, especially with the unfortunate appearance of fast food chains in school cafeterias. The packed school lunch has evolved in other ways as well, evident in the highly processed lunchtime "snack packs" that lure kids (and even some parents) with their slick packaging and promise of "all-in-one" meals from snack to dessert. As convenient as these options may be, meals high in animal fat, salt, and calories that score a low or nonexistent nutritional value just aren't the foods we want our kids eating. One great way to combat greasy fast food and salty box lunches is simpler than you can imagine: pack some tempting hummus that's too yummy to resist.
Hummus (pronounced HUM-us) consists of chickpeas blended with garlic, olive oil, tahini (sesame paste), lemon, salt and pepper into a thick spread that's perfect for scooping with veggies or spreading on pita. Easy to prepare and high in protein, hummus makes an outstanding snack and travels exceptionally well, making it ideal for packed lunches. While there are a number of fine brands of prepared hummus available in grocery stores, the low cost of ingredients and easy preparation make creating your own custom hummus flavors easy and affordable.
Before beginning, rinse chickpeas gently to remove packing liquid. Place all ingredients in a food processor:
- One 15 oz. can of garbanzo beans or "chickpeas" (I prefer ProgressoT brand because of its high quality)
- 1 - 2 cloves of garlic, to taste
- 1 tsp. tahini (Similar in consistency to natural nut butters, tahini is available in most food stores. Give a quick stir before using to remix any natural oils that may separate.)
- 1/2 - 3/4 cup olive oil
- 1 tsp lemon juice
- salt and freshly ground black pepper, to taste
Pulse ingredients until consistency is smooth, but not liquid. If the mixture seems too thick for your taste, add spring water or vegetable bullion by the teaspoon until it softens to a desirable texture.
While traditional hummus is soft like cream cheese, many people also enjoy a chunkier consistency, so ultimately the choice is yours. (The convenience of making hummus in a food processor also allows you to add or reduce any ingredient depending on dietary needs or preference.)
For a burst of extra flavor, try adding roasted red peppers (a favorite even with my non-vegetarian friends and family), grilled eggplant, onion, parsley, or other herbs and spices to the food processor during pulsing. (Be sure to peel veggies with skin, like peppers and eggplant, before adding them.)
For a great portable sandwich, spread hummus inside a whole wheat pita (or choose a few mini pitas for interest), and pack sliced pepper, cucumber, carrot or any favorites inside. Using a variety of colorful vegetables will make the pita both appealing and delicious. As an added bonus, the sticky hummus texture keeps veggies in place, eliminating the need for mayonnaise. If your kids aren't interested in sandwiches, send them to school with a baggie of colorful fresh veggies and hummus in bright container. This light lunchtime meal will capture their attention and also makes a great substitute for those starch-heavy snacks kid crave after school.
Because our eating choices reflect our beliefs about food and the world, even the simple act of packing a nutritious lunch gently teaches your children how to negotiate food choices, a powerful lesson that will affect their adult relationship with food. Whether you pack a pita or fill a lunchbox with fresh food in fun containers, you're teaching your children to eat smart. What better gift can you give your kids? Enjoy!
Sylvia M. DeSantis is a certified Reiki Master and former English and Women's Studies instructor who lives with her partner in Pennsylvania where she writes fiction, poetry, and essays that complement her study of holistic healing.
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