I wish I could show you her big smile too, but alas! I would rather protect her privacy.

I brought Lunchsense to a marvelous trade show in San Francisco a few Novembers ago. Lovely bunch of people there, and I think half the population stopped by to check out the lunchbox wares. This was the first show I had ever done solo, though, so I didn’t get many opportunities to take a break.  This was fine, since everyone was just great…but I did get hungry.

Is this enough?”

I’m really hungry, but I can’t break away from the booth.  Bring me something for dinner and the lunchbox is yours.”

What do you want? Here’s what I could find, and how much everything cost.”

Do want something to drink with that?”

I ordered up a beverage and she dashed off one more time through the crowd.

My husband was diagnosed as gluten intolerant about 11 years ago, which means that he is allergic to wheat, oats, barley, rye and spelt.

Naturally, this topic often comes up when we’re dining with new acquaintances (as all our old ones already know), and we’ve found that it gets, um, awkward when they start asking about the symptoms of gluten intolerance.

The awkward part is that the symptoms of gluten intolerance aren’t something anyone would like to discuss over a meal with friends (much less new acquaintances), so we’ve come up with a few code words. 

When asked “what happens if you do eat gluten by accident?”, we reply,

“Intestinal distress. Sudden, acute, intestinal distress.”

Forks pause (if only briefly) as our new acquaintances grasp our meaning, and also grasp that they probably didn’t want to know that over a plate of something yummy.

Anyway, the up side to gluten intolerance (in our household, anyway) is that I can probably attribute to it my love and appreciation of all things food.  I’ve found a world of great recipes, tricks, and substitutions I never would have otherwise, and this week’s Foodie Tuesday is one of those finds.

Until recently, finding gluten free options in a regular grocery store was challenging.  It’s thankfully much easier now as food manufacturers are creating and releasing new GF products all the time, but we always return to this basic tenet:

Homemade

Tastes

Better.

In a pinch, we’ll get the packaged goods; our earthquake kit has lots of cans and boxes that we rarely see in the regular mealtime rotation.  The rest of the time, we start from scratch.

This “granola” bar is a riff off a no-bake peanut butter bar we found in a gluten-free cookbook that was, in the early days of gluten-free living, our bible: Gluten Free Gourmet, by Bette Hagman. 

the original recipe goes like this:

Combine and heat in a saucepan until bubbly:

1 C dark corn syrup

1 C chunky peanut butter

1 C sugar

Combine in a large bowl:

6 C gluten free puffed or crisped rice cereal

1 C raisins

Pour the hot mixture over the dry, combine thoroughly, and press into a greased 9 x 13 pan.  Allow to cool, and cut into bars.

Simple, yes?  The base of the recipe looks just like a Rice Krispie square, i.e. sticky goo poured over dry cereal.  To turn this into “granola” bars, all you need to remember is the proportions, thusly:

3 C goo to 7 C dry

The goo:

1 C peanut, almond, or other nut butter   This is for protein, substance, heft, flavor, etc. for the finished bar.

1 C corn syrup   Light or dark, per your preference or your current inventory.

1 C sugar

Combine these three in a saucepan, and heat until bubbly.  You may add, if it works for you, seasonings:

1 t cinnamon,

1/2 t nutmeg,

1/4 t allspice, cloves, etc.

1/2 t vanilla, almond extract, maple flavoring, etc.

The dry stuff:

4 1/2 to 5 C cereal   We usually use a combination of Mesa Sunrise cereal (which I crush lightly so the flakes are about the size of dry oatmeal flakes), and Crispy Rice, a gluten free dry rice ceral.  Corn or Rice Chex also work.  The goal here is something dry with a nice crunch, as it will soften somewhat when combined with the goo.

2 to 2 1/2 C “add-ins”   This is entirely up to you and your cupboards.  I usually use about one to 1 1/2 cups dried fruit, cut into raisin-sized bits if necessary – raisins, cranberries, cherries, pineapple, banana, apple, mango, whatever suits your tastes.  The rest of the add-ins can be seeds (sesame, sunflower, pumpkin), any nuts you like, coconut, chocolate chips (mini work well here).

Mix the dry and the add-ins, pour the goo over the dry mix and combine (it will get stiff pretty quickly), and press the mixture into a greased 9 by 13″ pan.  Allow it to cool to room temperature and slice into bars.

These travel like champs (especially in lunchboxes), will keep for ages in the freezer, and are a marvelous treat for the celiacs in your life, but I love most that this recipe allows me to use up the last of many things that lurk in little bags in the back of the kitchen cabinets.   I mean to try a few “thematic” combinations:

Dried mango, pineapple, and coconut, with pecans (a tropical bar) (Hey! how ’bout rum extract in this one!)

Chocolate chips, almonds, coconut (sounds like a familiar candy bar….)

cinnamon, nutmeg, dried apple, cranberry, walnut (autumn special)

Throw some suggestions on the wall (also known as “comments”) below!

p.s. Thanks, Mike.  You’re my inspiration.

Every once in a while, we here at Lunchsense like to do, yeah, you guessed it—lunch.  Many adults hurry through, or dismiss it altogether; but, for our children, this noontime meal remains a treasured respite from the rigors of reading, writing and ‘rithmetic.

Most will tell you they really look forward to it.  Visit your school’s cafeteria sometime—you’ll likely be greeted by a swirling jangle of sliding, metal chair-legs, eager, chirping voices and a heart-quickening buzz of unleashed energy.  You’ll also find a ton of wasted food.  This is often the result of over-packing, but it’s just as frequently caused by fickle tastes or “bor-ing” options.

Many kids love lunch-time, but the food—not so much.  “Come on, Dad—ham and cheese again?”

In an effort to make sure my kids are properly refueled for their afternoon lessons, I try to mix-up the menu a little bit, and I enlist their help in deciding what’s sure to get eaten.  Here are a few of their (somewhat) surprising favorites:

• Hummus, cheddar and fresh spinach wrap.  I didn’t discover hummus until I was in my early 30’s, and now it’s one of my favorite snacks.  My kids love it in wraps and with tortilla chips.  It’s a solid source of dietary fiber, folate and some essential minerals.  It’s also very low in cholesterol.  The nutritional value will increase significantly if you find a good recipe and make your own rather than purchasing the pre-made kind.  Be sure to read the label if you opt for store-bought.  I use whole-grain wraps, of course; and ever since I showed my sons some old Popeye cartoons, they’ve found spinach (fresh, not canned) more appealing.
• I call it a “Yunch.”  It’s simply a cup of low-fat yogurt, granola and some mixed berries.  What’s not to like?  Works great for quick breakfasts too.  Protein, vitamin B-12 and riboflavin are among the vital nutrients found in yogurt.  Try to use “plain” and be careful of sugar content when selecting a brand-name.  The berries (one of the world’s healthiest foods) and maybe a smidge of honey should make it plenty sweet.
• Tuna salad pita pocket.  This traditional standard gets the job done.  Some kids have an aversion to it (probably the smell of a freshly opened can), but my boys really enjoy my own special recipe.  I go light on the celery and add a couple of tablespoons of sweet pickle relish.  I use fresh chopped greens and a whole-grain pita when assembling.  There are healthier choices, but white albacore tuna is another great source of protein that is low in saturated fat.  It also packs a nice B-6/B-12 punch with a decent niacin kicker.  You should use your mayonnaise cautiously to limit the damage, and don’t add any salt.
• Tofu pâté.  If you haven’t tried it, your kids probably haven’t either, and you’re all missing out.  Tofu, while nutritious, gets a bad rap from the meat-eaters of the world; and truthfully, it is a poor facsimile of meat (Tofurkey?!?), but the pâté tastes really good.  I buy the packaged, “Toby’s Mild Jalapeno” variety because they introduced me to the stuff.  It’s like a combination dip/spread that can be scooped up with tortilla chips, or spooned into pitas and wraps.  It also works great with a bagel, instead of cream cheese.  My sons gobble it up however it’s served.  The tofu itself is mostly flavorless, adhering to the spices used in preparation.  I’d recommend sampling some different combinations.  It may not taste anything like meat, but if used properly, tofu can offer an excellent, alternative protein.
• “Ants on a log” and an apple.  I’m talking about celery sticks smeared with peanut butter and dotted with raisins (or craisins), of course.  It’s healthy, simple and fun—what could be better?  Unassuming celery does its nutritional job with plenty of dietary fiber, vitamins A, C, K, folate, potassium and some manganese for good measure.  The apple and raisins provide another vitamin boost and additional carbohydrates.  The peanut butter is the protein, but check the sugar and sodium contents; and utilize portion control to limit the unavoidable intake of fat.  Note also that if your kiddos take peanut butter in their lunches, they should steer towards the “peanut” tables in the cafeteria, and wash their hands thoroughly afterwards.

It’s easy to take a less involved approach to your kids’ lunches.  The creative energy isn’t always there, and neither is the time.  But, letting younglings fend entirely for themselves in the lunch-room can be nutritionally dangerous, and it misses a great opportunity to model healthier living.  They really need the midday nourishment, so put your heads together—find out what they like, teach them what’s good for them, and make sure their lunches are about more than just socializing.  The quicker you can get your kids eating right, the sooner they’ll start developing healthy habits that will last their whole (long) lives.  And, that’s just using your Lunchsense.