Fast and Nutritious Lunch Bag Idea

At the PTA meeting the other day, school lunches was a hot issue. As the kids grow older and the school days become longer, a sandwich and a piece of fruit just didn’t seem to cut it anymore, leaving the mothers in search of healthy recipes to pack into the kids’ school lunch boxes.

Between my kids, who are in school way past the lunch hour, and my husband’s long hours at work, I had to find an idea for a packed lunch for adults and kids. Then, several months ago, I came up with a recipe for fast, versatile, and nutritious lunches that would please everyone. It is based on one single ingredient – couscous.

For those of you unfamiliar with this Mediterranean staple, couscous consists of small granules made of semolina wheat. It comes in regular and whole grain varieties.  Couscous is delicious at room temperature and can go without refrigeration for several hours (though other lunch components might!). Couscous is one of the healthiest grain products around with a lower glycemic value and higher vitamin content than pasta and only a 1% fat to calorie ratio.

While traditional couscous recipes are very time-consuming, store-bought couscous is ready in just 10 minutes. Place couscous into a heat-resistant dish. Add some salt, oil, and seasoning (optional), and pour in boiling water (2 cups of water for 12 oz. of dry couscous). Stir after 5 minutes, breaking up any lumps, then stir again 5 minutes later.

Once the couscous base is ready, you can pile just about anything on top. My family loves couscous topped with vegetable salad. The juices and dressing make for a moist couscous, while the vegetables do not become soggy. Couscous with tuna and tomato sauce is also very popular at my house.

Here are some more ideas for what to put on your couscous (or any combination of the following):

1.       Raw vegetables – tomatoes, cucumbers, bell peppers, carrots, onions, celery, avocado, olives, lettuce, arugula, chives;

2.       Cooked vegetables – potatoes, spinach, yams, pumpkin, mushrooms, green beans, artichokes, asparagus;

3.       Leftovers – chicken, fish (think of this as an upgrades version of Salad Nicoise or chicken salad);

4.       Cooked beans or lentils;

5.       Boiled eggs;

6.       Mix with buckwheat;

7.       Vegetable soup (the traditional version);

8.       Something from a can – tuna, corn, beans, chickpeas;

9.       Cheese/ cottage cheese and tomato sauce.

10.   Dressing ideas – lemon juice, olive oil, vinaigrette, tahini, yogurt, garlic, basil, or your favorite store-bought dressing.

With so many possibilities, you can go for a couple of weeks without bringing the same packed lunch twice. Some of these lunch recipes require reheating for optimal flavor. If you don’t have a microwave available, consider getting a small lunch thermos and heating the food before leaving home in the morning. Certain ingredients require cooling, so be sure to add an icepack to your lunch bag.

So, what do you put on your couscous?

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