1. Turkey, ham or salami, Swiss cheese and lettuce on whole wheat bread

2. Turkey or ham, red bell pepper strips, and Cheddar cheese wrapped in a whole wheat tortilla, with mayonnaise, spicy mustard or salsa

3. Tuna, chicken or egg salad with whole grain crackers or on a bagel with cucumbers or lettuce

4. Cheddar or Muenster cheese and sliced tomato sandwich (put the tomato between the slices of cheese so the bread doesn’t get soggy) with a little mayonnaise or mustard

5. Peanut or other nut butter with jelly, sliced bananas, honey, raisins or apples

6. Leftovers like pasta, tortellini with tomato sauce, pizza, chicken, turkey sausage or steak (kids don’t seem to mind eating them cold). Save little condiment packages from takeout food to use as dips

7. Black beans and rice or other rice salad (try searching for one of the rice or orzo salads on The Scramble website)

8. Healthy soup or chili in a thermos (try The Scramble’s Tomato and Wild Rice Soup, Simple Chicken Noodle Soup, or Black Bean and Tomato Soup)

9. Whole grain bagel or rice cakes with natural peanut butter or cream cheese

10. Trail mix made with raisins, peanuts, and chocolate chips (or your kids’ favorite items)

11. Healthy dried cereals (milk is optional)

12. Baby carrots, celery, sliced cucumbers, red bell peppers and pita chips with hummus or other dip

13. All varieties of fresh fruit (cut apples, mango, oranges and other hard to eat fruit, if needed)

14. Popcorn (a kid-friendly whole grain), alone or mixed with raisins and nuts

15. Whole grain tortilla chips and salsa (look for a brand without added sugar) or black bean dip

16. Low fat yogurt or cottage cheese with fresh fruit and granola or other cereal (keep them separate and let your child combine them at lunch)

17. Drinkable, spoon-able, or squeezable yogurt or kefir

18. Cheese and whole grain crackers

19. Proteins like cheese sticks or cubes, hard-boiled eggs, nuts and chickpeas, edamame, or other legumes

20. Diced tofu drizzled with teriyaki sauce

P.S.  In an effort to create less environmental waste, I’m packing everything I can in reusable containers, using cloth napkins, and washing all the used plastic utensils in the dishwasher.

P.P. S.  Share your ideas for Healthy School Lunches on the Scramble Facebook fan page.

In many ways, hotels have the same issues that many of us face each morning with our families — a time expanse of a few hours where sleepy diners need to float in and out of the dining area, grab some sustenance and then rush out to meet the school bus, carpool or morning commute.

Of course, the easy approach is a sugar-laden donut or a fast-food breakfast sandwich.  But, with a little planning, it is possible, even easy, to have a healthy, filling breakfast each morning for you and your family that will fuel the rest of your day. 

Taking a page from some nicer travel spots I’ve visited, the key is to set up a “buffet” that can be organized the night before and then, in our cases, pulled out by the earliest riser. Here is a selection of items we can easily have on our own breakfast buffets without too much effort: 

• storage containers filled with a variety of whole grain cereals and granola
• individual servings of cottage cheese and yogurts (preferably nonfat or low fat and without lots of added sweeteners)
• a basket of whole grain English muffins, bagels and/or toast
• a collection of healthy spreads: fresh fruit jams, natural peanut and other nut butters, herbed cream cheese
• hard-boiled eggs(you can even buy pre-made and peeled versions)
• a plate of lean cold cuts (turkey, ham), smoked fish and sliced cheese
• a plate of seasonal cut fruits
• bowls of dried fruit, nuts or trail mix
• milk and fruit juices (get orange juice fortified with calcium for family members that do not drink much milk)
• breakfast smoothies: Store the unblended smoothie (made with yogurt, fresh or frozen fruit, and juice; or peanut butter, banana, milk and chocolate syrup) in the refrigerator overnight, and blend it in the morning.

Planning your buffet once a week before you grocery shop allows your family to have a nutritious breakfast each morning with variety and ease.  Grouping items on trays or baskets allows you to arrange plates and non-perishables the night before and pull out refrigerated items in the early morning without much thought.  The “buffet” part also allows each family member to choose his or her favorite foods — so no excuses for skipping a deliciously healthy start to your day!

Have you been feeling stretched a little thin lately? Many of us not only run our own businesses or have demanding jobs or other ongoing commitments, but it can also feel like we are, as my friend Jessica put it, CEOs of our own household. Do you find that you are not only responsible for your own work and to-do lists, but also those of everyone else in your household? In addition, many of us also find we have family members and friends who need our help, requiring more of our attention and energy.  No wonder we sometimes feel like we’re going to snap!

None of this daily chaos or drudgery diminishes my deep joy of being a mother to Solomon and Celia.  They are the loves of my life and nothing makes me happier than exchanging hugs and kisses, cheering or jeering at American Idol together, and having meaningful talks around the dinner table. But that joy can get sapped after driving endless carpools through traffic, finding dirty socks under couch cushions, and badgering everyone to help with basic chores.

Last week I told (to put it mildly) my family that I was tired of being the house nag. It was time for everyone to take charge of their own activities and schedules (take out the trash, write thank you notes, practice instruments, fill water bottles before sports practices, etc.) without me having to remind them (Keep dreaming, right?).  Since the storm, they’ve all been on their best behavior, but as the designated worrier of the house, I’m sure I’ll be back to my constant reminders before long (Sigh.). 

Recently my business group hosted a guest speaker who led a discussion about how hard it is for moms especially to make time for leisure in our own lives. Our group agreed that we all needed to make our own needs a bigger priority, even if it means scheduling (and then sticking to) appointments with ourselves as we would any other commitment.

Although I sometimes complain about being too busy, I do actually take time for myself every day. I go for a long rejuvenating walk in the woods with my dogs (and often a friend or two), I read a novel before bed (right now I am loving The Postmistress by Sarah Blake), and I’m also pretty good about getting together with friends in the evening every couple of weeks.

So how do you make time for yourself? Can you squeeze in at least an hour a day of “you” time? With Mother’s Day this Sunday, my message this week is to look beyond special holidays like Mother’s Day and our birthdays, and to put ourselves at the center of our own lives for at least a short time every day. We are the pillars upon which our families and friends lean for support and strength. When we don’t make time for our own needs, our pillars can start to lean or even crumble.  This Sunday, and every day, buttress your precious ability to “mother” others by nurturing yourself.

New England Light and Creamy Clam Chowder

Prep + Cook = 30 minutes

4 servings

I’ve always had a weakness for creamy clam chowder but the creaminess also meant lots of fat and calories—until I created this new, absolutely delectable low fat version!  Serve it with oyster cracker and crispy snow peas.

2 slices turkey bacon, chopped

1 tsp. butter

1 small yellow onion, finely chopped

½ tsp. minced garlic (about 1 clove)

1 tsp. Italian seasoning blend

1 Tbsp. flour

1 can (6.5 oz.) chopped clams

8 oz. bottled clam juice

1 ½ cups canned evaporated nonfat milk

2 medium russet potatoes, peeled and diced

1 cup fresh or frozen corn kernels

In a heavy saucepan over medium heat, melt the butter and sauté the bacon, onions, garlic and Italian seasoning until the onions are tender, about 5 minutes. Meanwhile, drain the clams, reserving the juice, and set them aside. 

Stir the flour into the saucepan, then add the bottled and reserved clam juices, and bring it to a boil. Reduce the heat and add the milk and potatoes to the pot. Cover and simmer, stirring occasionally, for 20 minutes until the potatoes are tender. Stir in the clams and corn and heat the soup back to serving temperature (but don’t let it boil!), and serve it immediately.

Scramble Flavor Booster: Season the soup with ¼ tsp. white or black pepper.

4 Tbsp. nonfat Greek yogurt

4 Tbsp. reduced fat mayonnaise

2 Tbsp. crumbled feta cheese

1 tsp. fresh or dried dill

½ tsp. garlic powder

¼ tsp. white or black pepper

Dash of hot pepper sauce (optional)

Serve with celery sticks, carrots, red pepper strips, or veggies of your choice.  (Can also be used as a creamy salad dressing)

Prep + Cook = 20 minutes

4 servings (or 6?)

Who doesn’t love crispy tacos, even though they are practically designed to fall apart at first bite?  If the crumbling gets to you, make soft tacos or crumble up the shells or use tortilla chips and make taco salad instead.  In my version, I use lower fat (and less greasy) turkey instead of ground beef, and make my own seasoning blend to flavor the meat.  Serve it with a green salad with chopped tomatoes and cucumbers.

1 lb. ground turkey

1 Tbsp. chili powder

¼ tsp. salt, or more to taste

2 Tbsp. salsa, plus extra for serving

12 taco shells (or use whole wheat or white flour tortillas)

½ head iceberg lettuce, thinly shredded

1 ½ cups shredded Cheddar cheese

Preheat the oven to 425 degrees.  In a nonstick skillet, brown the turkey over medium heat, mixing in the chili powder, salt and salsa as the meat starts to cook, and breaking the turkey with a spatula into small pieces as it browns, 8 – 10 minutes.

Meanwhile, put the lettuce, cheese and extra salsa in serving bowls.  When the meat is nearly done, put the taco shells on a baking sheet, overlapping them a little bit, and heat them for about 2 minutes until they are warm (this makes them extra crispy).  Serve the tacos immediately, letting family members layer the fillings to their own tastes.  (We like to add the meat, then cheese, then lettuce, and finally drizzle salsa over everything.) 

“Hi, Honey.  In reading your column (which I love to do), I was reminded of the worry I had going to Honduras in 1987 that I might not find my coffee fix (little did I know how important coffee was to the people there!).  So I took along edible espresso beans–maybe chocolate covered, just to get the “fix” if needed–which it wasn’t.  A little stash of those in your home might allay the coffee anxiety.”
Much love, Mom

Orange-Glazed Chicken

Prep (10 min.) + Cook (20 min.) + optional marinate

4 servings

This is a light, healthy and delightfully fragrant smelling chicken that your kids will probably enjoy as much as you do.  Serve it with steamed brown or white rice, and Asian coleslaw. 

1.5 lb. boneless, skinless chicken breasts, cut crosswise (the short way)

1 orange, use 1 tsp. orange zest and ¼ cup juice

½ lemon, juice only

1 Tbsp. honey

1 Tbsp. reduced-sodium soy sauce

1 Tbsp. Chinese or Dijon mustard

½ tsp. minced garlic (about 1 clove)

1 tsp. cornstarch

Put the chicken in a flat baking dish with sides just large enough to hold it.  Preheat the oven to 375 degrees if you don’t have time to marinate the chicken. 

In a small bowl or a large measuring cup, combine the remaining ingredients.  Stir them thoroughly and pour them over the chicken.  Marinate the chicken for at least 15 minutes and up to 24 hours, if time allows.

Bake the chicken in the marinade for 20 minutes, then put it under the broiler for 2 minutes to brown it in spots.  Serve the chicken immediately with the sauce spooned over it, or refrigerate it for up to 3 days. 

Side Dish Suggestion: To make the coleslaw, put 12 oz. (about 6 cups) broccoli slaw or coleslaw in a serving bowl.  In a measuring cup or small bowl, combine 2 Tbsp. reduced fat mayonnaise, 2 tsp. prepared hot Chinese mustard or Dijon mustard, 1 Tbsp. reduced-sodium soy sauce, 1 Tbsp. rice vinegar, 1 Tbsp. honey, and 1 Tbsp. toasted sesame seeds.  Pour the dressing over the slaw and toss it thoroughly.  You can prepare it and store it in the refrigerator up to 2 days in advance.