A sack l
and you’ll ha
2 slices 100
4 oz. Kirklan
1 oz. spinac
1 oz. Rondel
4 oz. Royal
4 oz. peeled
1 Hershey ki
16. 9 oz. Kirkl
that mgakre athede
Pat Volchok and young
friend Alisa go over
lunch strategies for the
coming school year.
h Economics 101
unch made from Costco products
a lot of sense. Add up these daily
a week, month and school year,
ve extra cash for summer vacation.
eat bread . 22
chicken . 40
h leaves, triple washed . 10
e Gourmet Cheese Spread . 25
Gala apple . 28
baby carrots . 20
and Signature water . 13
2 slices 100% whole-wheat bread . 42
4 oz. whole roasted chicken .87
1 oz. spinach leaves . 25
1 oz. Rondele Gourmet Cheese Spread . 31
4 oz. Gala apple . 35
4 oz. peeled baby carrots . 34
1 Hershey kiss .04
16. 9 oz. private-label water . 34
Prices based on a survey taken in June 2005 in Seattle.
light here is on low-fat or fat-free products. Look for
Costco’s new Kirkland Signature low-fat organic
milk, as well as all-natural, 99 percent fat-free yogurt
and assorted cheeses.
Meat and beans. Go lean with protein. It’s
hard to beat Kirkland Signature rotisserie chicken
(skin removed), grilled chicken strips (96 percent fat
free), roasted turkey breasts and USDA choice roast
beef slices plus canned Atlantic salmon, solid white
albacore tuna and chicken.
Think outside the (lunch) box
Last, get the kids involved. For example, a family I know sets up an early-morning sack lunch production line filled with Costco items. Each child
walks down the line, makes a sandwich and chooses
foods that strike his or her fancy, such as prewashed
fruit, little applesauce containers, baby carrots,
raisin or apricot boxes, beef jerky, a few pieces of
fruit leather, a carton of yogurt and perhaps some
little sweet. It’s a two-minute deal, and everyone
goes away happier.
Another option is to offer a smorgasbord of
breads, including pita or soft tortillas (for a rollup),
deli meats and cheeses, grated veggies, sliced fruits
and Costco deli-size packets of relish, ketchup or
mustard for children to assemble at lunchtime.
When life is extra demanding, consider Costco’s
premade deli items. The 12-piece turkey and Swiss
or BLT (bacon, lettuce and tomato) roller trays are
great time-savers, as are leftover slices of Costco’s
take-and-bake pizza and the prepared salads, with
the dressing stowed in a separate container.
Grains. The USDA suggests that half of all daily As for snack items, animal crackers, fig and
grains need to be whole. Costco carries a variety of other real fruit bars and graham crackers are lower
whole-wheat sandwich breads as well as Kirkland in fat. Baked or roasted chips should be considered.
Signature Ciabatti sandwich rolls and bagels, plus And for just a touch of sweet, keep individual packs
wheat crackers and energy and granola bars. of Kirkland Signature Trail Mix and miniature Fun
Fruits. Select more intensely colored fruits and House Treats or chocolate kisses at the ready.
go for variety. Costco’s seasonal offerings are always Whatever the lunch, make certain it is packed
tops on my list. Frozen fruits without added sugar, safely and that perishable food items are kept cool.
applesauce in individual serving cups, dried fruits An insulated lunch bag works wonders (but only if
that have not been tossed in sugar, mini-boxes of your child doesn’t lose things). Or, freeze Kirkland
raisins and 100 percent fruit rollups and fruit Signature bottles of water and boxes of 100 percent
leather are also good options. fruit juice and use them as both the ice pack and the
Vegetables. Focus on various dark green and drink. (Seal frozen drinks in airtight plastic bags,
orange veggies plus beans. Besides seasonal offer- because they get wet as they thaw.)
ings, consider Costco baby carrots, gourmet veg- Who knows? Perhaps with a little extra home-
etable trays, prewashed organic lettuces, fresh work this will be the year your child’s school sack
spinach and frozen items. lunches finally make the grade—for both of you! C
Milk. Calcium-rich foods are a must. The spot- MORE IDEAS PAGE 4
JANICE NEWELL BISSEX and Liz
Weiss, registered dietitians and
authors of The Moms’ Guide to
Meal Makeovers (Broadway
Books, 2004), are experts on how
to beat brown-bag boredom and
boost the nutritional GPA of
lunch-box favorites. What’s more,
they both love to shop at Costco.
Here are a couple of
makeovers this dynamic duo
cooked up just for us. (More
recipes, plus suggestions of nutritious thirst quenchers and sack-lunch sides are available online at
To join the free Meal Makeover
Moms’ Club or to obtain more
nutritious recipes and tips, visit
Old school: PB&J on white
bread, chips, two cookies,
New school: PB on whole
wheat with thinly sliced Granny
Smith apple, baby carrots with
ranch dip, two chocolate kisses,
1 percent low-fat milk.
Old school: Sub sandwich,
pretzels, pudding cup, soda.
New school: Healthy Hero
(see recipe), sweet-potato chips,
strawberries, sparkling water.
Tip: Boost vitamins, minerals
and fiber through the addition of
spinach, thinly sliced tomatoes
and whole-wheat sub rolls.
2 cups packed baby spinach
or romaine lettuce
2 Tbsp. low-fat or regular
Italian salad dressing
4 tsp. honey mustard
4 whole-wheat submarine
4 oz. thinly sliced roast beef
4 oz. thinly sliced reduced-fat
4 oz. thinly sliced
4 sandwich-cut dill pickles
1 medium tomato, thinly sliced
Combine the spinach and
salad dressing in a medium bowl
and mix well. Spread a teaspoon
of mustard on one side of each
roll. Layer the spinach, roast beef,
cheese, turkey, pickles and
tomato slices evenly. Place the
remaining roll halves firmly on
top. Slice in half and wrap in plastic wrap. Makes 4 sandwiches.