Meal Makeovers

Just in time for back to school lunches, here are three fun lunchbox ideas for busy moms everywhere!

Ham & Cheese Wraps (Makes 4 servings)
Ham and cheese sandwiches are many kids’ favorite. To make it a mom favorite too, we wrapped it in a tortilla to make it easy to hold, and gave it a nutritious twist that tripled the fiber and halved the saturated fat and sodium.

1/2 cup light cream cheese, softened
4 whole wheat flour tortillas (8 inches each)
1 large carrot, shredded (about 1 cup)
1/2 cup preshredded reduced-fat Cheddar cheese
4 ounces thinly sliced lean deli ham
Optional Dipping Sauces: honey mustard or barbecue sauce

Spread the cream cheese evenly over each of the tortillas. Layer each tortilla with carrots, cheese, and ham. Roll up tightly and slice in half. Serve with your choice of dipping sauces.

Nutrition Information (per sandwich):
250 calories; 9g fat (5g saturated); 690mg sodium; 34g carbohydrates; 4g fiber; 16g protein; 170% vitamin A

Salmon Salad in a Pita (Makes 3 servings)
If your children love tuna sandwiches, try our revamped version, made with canned salmon instead. Salmon, rich in healthy-omega 3 fats, is a great addition to your lunchbox repertoire.

1 can (6 ounces) boneless, skinless pink salmon, drained and flaked
1/2 medium red or green apple, finely diced (about 3/4 cup)
1/4 cup light mayonnaise
3 whole wheat pita breads (4 inches each), sliced at the top to form an open pocket
6 lettuce leaves, washed and well dried

Combine the salmon, apple, and mayonnaise in a bowl and mix well. Line each pita pocket with two lettuce leaves. Divide the filling and scoop into each of the pita pockets, placing in between the lettuce leaves.

Nutrition Information (per sandwich):
240 calories; 9g fat (0g saturated); 560mg sodium; 24g carbohydrates; 3g fiber; 17g protein; 0.6g omega-3 fat

Hummus Bagel Bites (Makes 3 servings)
Mini bagels are so cute they're hard to resist. Add a combo of creamy hummus and crunchy peppers, and watch them disappear when lunchtime rolls around.

1/3 cup hummus
1/4 cup finely diced red or orange bell pepper
6 mini bagels

Combine the hummus and bell pepper in a bowl. Slice each bagel in half. Spread the hummus mixture evenly over each half. Press the halves gently together for a total of 6 bagel bites.

Nutrition Information (per 2 bagel bites):
190 calories; 4g fat (0.5g saturated); 380mg sodium; 32g carbohydrates; 3g fiber; 8g protein; 15% vitamin A, 40% vitamin C


About the Author: The Moms' Guide to Meal Makeovers Janice Bissex and Liz Weiss are the Meal Makeover Moms. As dietitians and authors of The Moms' Guide to Meal Makeovers, it is their mission to help fellow parents make easy and delicious improvements to the family diet. Their “makeover” recipes are kid tested and mom approved! Be sure to visit www.MealMakeoverMoms.com and sign up for their free online Moms’ Club.