Published On:Wednesday, September 01, 2010

By TANEKA THOMPSON

Tribune Staff Reporter

tthompson@tribunemedia.net

IT'S that time of year again - back to school. For most kids, the return to campus is an exciting time, but for parents the daily chore of getting the kids out the door early enough to escape morning gridlock traffic can be a daunting task.

Being well-prepared is key and having an arsenal of easy lunch ideas on hand can significantly reduce the time spent getting the kids ready. For the parent of a vegetarian child, lunchtime preparations can be even trickier.

Vegetarian kids are sometimes faced with insensitive questions about their "strange" food. While their lunch-mates gobble down fried chicken, French fries, turkey and cheese sandwiches or spaghetti and meatballs it's essential the vegetarian child has tasty, simple meals they feel proud of and will enjoy eating.

So a thoughtful veggie parent must take extra steps to ensure their children's lunches are as appetising and as pleasing to the tastebuds as the competition.

Here are some simple ideas:

- Jazz up the bland stand-by peanut butter and jelly sandwich by cutting it into fun shapes with a cookie cutter.

- Spread humus, veggie deli meat (I buy mine from an organic shop in the Palmdale area), sliced avocado, a few slices of red pepper on a tortilla for fun, healthy roll ups.

- Try filling a wrap or pita with last night's leftover pasta.

- Fill crescent rolls (found in the refrigerated section of the supermarket) with vegetarian hot dogs and bake. Serve with ketchup or your favourite sauce.

- Marinate slices of tofu in barbecue sauce and oven bake at 375 for about 30-40 minutes. These make yummy sandwich fillings for the next day.

Don't forget to add slices of fresh fruit, nuts, raisins, soy yogurt, soy milk boxes, and bottled water to round out the lunchbox. Also try oven baked sweet potato fries and crackers spread with mashed avocado for healthy but filling side dishes.

For a yummy prepare ahead filling that goes well with bread or a wrap, try my Cruelty Free Chik'n Salad. Make it the night before and spend just a few minutes in the morning assembling the dish.

CRUELTY-FREE 'CHICK'N' SALAD

(recipe adapted from justthefood.com)

INGREDIENTS:

1 package extra firm tofu (drained and cut into small cubes)

1 clove of garlic, minced

2 tbs coconut oil

1/2 cup shredded carrots

1/2 small purple onion, finely chopped

2 stalks celery, chopped

1/2 cup walnut pieces, chopped

1 cup raisins

1 cup Vegan mayonnaise (you can usually find this in organic specialty stores or better yet make it yourself)

1 tbs nutritional yeast

sea salt and black pepper to taste

DIRECTIONS:

Chop up the tofu into little pieces. Add olive oil to a skillet on medium high heat and add garlic being careful not to let it burn. After one minute add tofu.

Sauté until golden, about 7-10 minutes. Remove from heat and let cool.

Transfer tofu to a large bowl, then add all other ingredients and mix well.

Chill before serving.

VEGAN MAYONNAISE

1 package silken tofu

1 tbs cider vinegar

1 tbs lemon juice

1 tbs sugar

1 tbs sea salt

1/3 - 1/2 cup olive oil

Place all ingredients except oil in a food processor or blender and mix on high speed a few minutes, until smooth. Add the oil slowly, a little at a time until desired texture. Makes about 2 cups. Keep refrigerated, should last for a week.