By JODEE TAYLOR
TRAVERSE CITY -- Katie Kearney packs three lunches every day for 180 days.
Each lunch has a fruit, a vegetable, a protein and a grain. Almost everything is homemade and organic and packed in reusable containers, but she knows not everyone is going to go quite that far.
"However, with this whole movement to the environment, it's getting cooler," Kearney said.
More parents -- and hopefully kids -- are thinking about healthy food items and opting to tote their own food to school. But with multiple kids and many months of school ahead, the task can be daunting. Parents and other cooks say the secret is to keep the kids involved.
"Give them ownership by involving them in the process," said TV cooking guru Rachael Ray. "It's an opportunity to let the kids be the boss."
When grocery shopping, for example, ask them to pick out the fruits, vegetables or whole grain breads they like best. Let them pick a treat, too, so it doesn't seem like a chore. Or ask them to choose and make a recipe for a pasta or tuna salad they'd like to try.
The fussiest eater in Kearney's house is her 12-year-old son, a student at East Middle School who likes things to look store-bought.
"I have to package them a certain way," Kearney said.
Her daughters, ages 6 and 9, aren't quite that picky, but they do have their favorites, most involving nut butters Kearney makes at the Traverse City company she's president of, Naturally Nutty Foods. When talking about the lunches she packs, Kearney refers to "peanut butter," but her choices range from butter toffee peanut butter to pumpkin seed butter to cashew butter, a new product being introduced this month.
She packs all three lunches at night ("My son leaves at 6:45 in the morning. I wouldn't have time," she said.) and slices vegetables such as celery and carrots ahead of time.
Once you've got the kids on board, cooks and parents say it should be easy making lunch nutritious, affordable and appealing.
That's the Holy Grail many parents are shooting for this school year, as the recession pushes them to save wherever they can.
According to the Bureau of Labor Statistics, American families on average spend 12.5 percent of their budgets on groceries.
(The Associated Press contributed to this report.)
Kearney swears by this cookie recipe, which is gluten-free and adaptable.
Nutty Cookies
2 c. nut or seed butter
2 eggs
1 c. sugar
Optional add-ins include raisins, dried cherries and chocolate chips.
Cream eggs and sugar; add butter. Bake at 350 degrees for 10-12 minutes.
-- Katie Kearney
Yogurt
1 gallon skim milk, organic
1 c. fat-free milk powder, organic
2 t. Pamona's pectin from Oryana
1 t. calcium water (comes with pectin)
3 bananas, optional
3 vanilla beans, optional
2 small pouches yogurt starter from Oryana
Food thermometer
Put milk powder, pectin, calcium water, bananas and vanilla bean in blender. Blend until smooth.
Put everything EXCEPT yogurt starter in large pot. Turn stove on to medium-high heat, place pot on heat. Stir every few minutes, checking the temperature with food thermometer, until temp reaches 180 degrees. Remove from heat, place pot in a sink filled with cold water. Do not get any water into the pot.
Once temp has cooled to 110 degrees, take 1 cup of mixture out and place in small bowl with yogurt starter. Mix well with whisk. Once that has been mixed, add to rest of the pot.
Pour all contents into your yogurt maker, or pour into large jars with tops. Place in oven with light on and door closed. Do not turn oven on!
Leave the yogurt in the oven overnight, or 12 hours, then refrigerate.
It will be ready to eat within 4-5 hours of refrigeration. Add cherry concentrate, fresh fruit, agave, etc., to sweeten to your taste.
-- Katie Kearney
Basic fresh bread recipe
1&1/2 c. water
3&3/4 c. bread flours (mix whole wheat, whole wheat white, spelt, etc.)
1/4 c. olive oil or avocado oil
1/4 c. nut butter or seed butter, optional
1 t. salt
2 t. active dry yeast
Mix all ingredients together or place in bread maker.
If using hands, knead until smooth and stretchy. Let rise for about 45 minutes to 1 hour or until doubled in size.
Place in oiled pan or oven-safe bowl, sprinkle with sea salt and turbinado sugar. Place in cold oven, turn oven to 375 degrees and bake for about 40 minutes.
Do not cut into it for a 1/2 hour or it will become mushy.
-- Katie Kearney
Easy smoothie for breakfast
1 c. yogurt
1/2 c. milk
1/4 c. nut or seed butter
1 c. fruit
1 T. agave or honey
Mix in blender and enjoy.
-- Katie Kearney
Power balls
1 c. nut or seed butter
1 c. oats
1/2 c. flax seed (make sure to grind it)
1/4 c. hemp seed
1/2 c. honey or agave
1/4 c. coconut, optional
1/4 c. dried fruit or chocolate chips, optional
Mix all indredients together in large bowl. Form into balls, place on large plate, freeze until no longer sticky.
Take out of freezer, store them in an airtight container, put back in freezer. Take a few out for your child's snack or lunch.
-- Katie Kearney
Raspberry Snack Bars
2 c. fresh or frozen raspberries
2 T. sugar
2 T. water
1 T. lemon juice
1/2 t. ground cinnamon
1 c. all-purpose flour
1 c. quick-cooking rolled oats
2/3 c. packed brown sugar
1/4 t. ground cinnamon
1/8 t. baking soda
1/2 c. margarine or butter, melted
For filling:
In a medium saucepan combine berries, sugar, water, lemon juice and 1/2 t. cinnamon. Bring to a boil. Reduce heat. Simmer, uncovered, for about 8 minutes or till slightly thickened, stirring frequently. Remove from heat.
For bars:
In a mixing bowl, stir together flour, oats, brown sugar, 1/4 t. cinnamon and baking soda. Stir in melted margarine or butter until thoroughly combined. Set aside 1 cup of the oat mixture for topping. Press remaining oat mixture into an ungreased 9x9x2-inch pan. Bake in a 350 degrees oven for 20 to 25 minutes.
Carefully spread filling on top of baked crust. Sprinkle with reserved oat mixture. Lightly press oat mixture into filling. Bake in the 350 degrees oven for 20 to 25 minutes more or till topping is set. Cool in pan on a wire rack. Cut into bars. Makes 18 bars.
-- Taste the Local Difference
