Start planning for the school night ritual of packing lunches

Kids will be heading back to school soon and the frenetic lunch box preparations begin. Like most parents you may be looking for ideas on how to get organized as well as what to pack for their lunches.

Here are some suggestions from the Dietitians of Canada to make it less stressful.

Plan lunches on the weekends as part of your weekly meal planning.

Make extra servings of dinner dishes such as pasta, soups and stews that can be packed into containers to carry to school. Most schools have microwave ovens so they can be heated up.

Make sandwiches, salads and other snacks the night before and chill them in the refrigerator overnight.

Here are three lunch box ideas to try:

Green Eggs and Ham

1 hard-boiled egg

1/2 peeled and pitted avocado

10 ml (2 tsp) lemon juice

2 slices multi-grain bread

1 slice extra-lean baked ham

In a bowl, mash together egg with avocado until well blended to desired consistency (smaller kids will like it very smooth). Stir in lemon juice. On one slice of bread arrange slice of ham. Top with egg mixture; cover with remaining slice of bread. With serrated knife, slice into quarters and wrap.

Makes 1 sandwich.

Nutritional information per serving: 230 calories, 18 g protein, 19 g fat, 30 g carbohydrates.

Source: Stonemill Bread.

Couscous Salad

This colourful and appetizing salad makes a great lunch box meal.

2 shallots, finely chopped

1 English cucumber, diced

1 tomato diced

1 carrot, grated

1 clove garlic, minced

1/2 red or yellow bell pepper, diced

375 ml (1 1/2 cups) frozen corn kernels, thawed

250 ml (1 cup) canned chickpeas, drained and rinsed

125 ml ( 1/2 cup) chopped spinach

125 ml ( 1/2 cup) light Italian vinaigrette

15 ml (1 tbsp) red wine vinegar

Salt, freshly ground black pepper and fresh herbs of your choice

500 ml (2 cups) couscous

500 ml (2 cups) boiling water

In a large bowl, combine shallots, cucumber, tomato, carrot, garlic, red pepper, corn, chickpeas and spinach. Stir in vinaigrette, vinegar and salt, pepper and herbs to taste until well combined. Set aside.

Place couscous in another large bowl and pour in boiling water; stir with a fork, cover and let stand for 15 minutes or until water is absorbed. Fluff with a fork.

Add couscous to vegetables. Cover and refrigerate for at least 1 hour or up to 2 days.

Serve cold or heat in the microwave for 2 to 3 minutes per 500-ml (2-cup) amount.

Makes 8 servings.

Nutritional information per serving: 233 calories, 7 g protein, 2 g fat, 46 g carbohydrates.

Source: "Dietitians of Canada Simply Great Food" (Robert Rose).

Oatmeal Berry Burst Muffins

375 ml (1 1/2 cups) all-purpose flour

175 ml (3/4 cup) quick-cooking rolled oats

125 ml ( 1/2 cup) packed brown sugar

10 ml (2 tsp) baking powder

2 ml ( 1/2 tsp) salt

2 ml ( 1/2 tsp) cinnamon

250 ml (1 cup) fresh or frozen raspberries or blueberries (or combination)

250 ml (1 cup) milk

125 ml ( 1/2 cup) low-fat mayonnaise

1 egg

Preheat oven to 200 C (400 F).