People are always curious to see what’s in Little One’s lunch box every day. It’s really important for me to ensure that Little One has a nutrient-rich and well-balanced lunch every day. Contrary to the belief of some, it does not take a lot of time to pack a healthy lunch for your kids. Kids’ lunches do not have to be elaborate. Simple, healthy lunches are actually very quick to make!
Another thing I’ve noticed in the past few years has been the shift away from grain products from people we know. We eat grain products (we grow grain products, so we’d better support grain!), but I have spoken to a lot of fellow parents who have taken their families off grain products and who are following a gluten-free diet. After speaking to registered dietitians and nurses about the topic of gluten, I was told that gluten is indeed safe to eat. Cara Rosenbloom, RD, also mentions in the following video that unless you have Celiac or have a gluten-sensitivity, gluten is safe to eat. She mentions that whole grain products are good for you and contain an array of nutrients like fibre, B-vitamins and minerals. These are really important for a child’s growth and development.
My daughter loves her veggies, fruit, proteins, and dairy, but is not a bread person. She does love grain products in other forms though (like in pasta). She loves rice and quinoa too, so finding substitutes isn’t difficult to do.
Here are a few of Little One’s school luches:
How easy were those kids’ lunch box ideas? The options are limitless! I also find that with a bento box, making lunches with food from all food groups is easy.
I absolutely love Cara Rosenbloom’s Grainiac Mediterranean Lunch Box!
Healthy School Lunch Recipes
Good in Every Grain recipes developed by Cara Rosenbloom, RD
Grainiac Mediterranean Lunch Box
In this unique version of hummus, traditional sesame seed tahini is replaced with the equally “nutty” taste of soy butter. Bonus: it’s now school-safe for classrooms where nuts and seeds are restricted. Makes 8 servings (each serving is 1/3 cup) Ingredients:
19 oz. can no-salt-added chickpeas, drained
¼ cup silken tofu
¼ cup fresh lemon juice
2 tbsp soy butter (such as Wowbutter)
1 tbsp extra virgin olive oil
2 tsp ground cumin
1 clove garlic, minced
½ tsp salt
¼ tsp freshly ground black pepper
1. In a food processor, add chickpeas, tofu, lemon juice, soy butter, oil, cumin, and garlic.
2. Process until smooth.
3. Add salt and pepper, adjusting to taste.
4. Serve with whole grain pita crisps and vegetables for dipping.
Note: If you use canned beans that contain added salt, omit the ½ tsp of salt in the recipe
Nutrition Facts (per 1/3 cup serving): 156 calories, 6 g fat, 20 g carbohydrate, 7 g protein, 150 mg sodium, 4 g fibre
Whole grain pita crisps
These crispy, whole grain, baked chips add super crunch to lunch and are perfect for dipping. Look for pitas made from whole grain whole wheat flour to boost the fibre and nutrient content of these crisps.
Makes 16 crisps (2 servings)
1 whole grain pita (6 inch), cut into 2 halves
1 tsp mild-flavoured oil, such as corn or soy
1 tbsp grated Parmesan cheese
1/8 tsp garlic powder
1. Preheat oven to 350°F and line baking sheet with parchment paper. (previously on line 5)
2. Open the pita carefully so it does not tear.
3. Brush the inside of each half with oil. Sprinkle with Parmesan cheese and garlic.
4. Cut each half of pita into 8 triangles using a knife or pizza cutter.
5. Bake about 7 minutes, or until triangles are golden and crispy.
Nutrition facts (per 8 crisps): 120 calories, 4 g fat, 17 g carbohydrate, 5 g protein, 218 mg sodium, 2.5 g fibre
To complete the lunch box, add:
½ cup each cherry tomatoes and cucumbers
½ cup red grapes
100 g Greek yogurt
Total lunch – Nutrition facts for:
1/3 cup hummus
8 pita crisps
100 g Greek yogurt
1 cup cherry tomatoes and cucumber
½ cup red grapes
Nutrition facts: 428 calories, 12 g fat, 70 g carbohydrate, 20 g protein, 408 mg sodium, 9 g fibre
What’s in your kid’s lunch box?
Watch the video above and let me know in the comment section here, what you learned from Cara Rosenbloom, RD! Complete the Rafflecopter form below. Giveaway open to residents of Canada only (QC excluded). Ends December 15, 2014.
The Good Grain Lunch Box bundle ($100 value) will feature:
A new colourful & compartmented lunch box
A gift card to Metro grocery store ($50)
WOW BUTTER, a delicious soybean –based alternative to peanut butter
Good in Every Grain gear, including a folding water bag, buttons & kid shirt
a Rafflecopter giveaway
MOHAMMAD ANJUM says
include a variety of foods from each food
Florence C says
My grandkids like veggie sticks and fruit.
Your DDs lunch box looks so much better than my sons, lol. I should just refer to this blog post when I go to make it.
lisa mclain says
My son loves taking cereal in his lunchbox
Rick F says
Grains are important.
sarah sar says
My kids are easy to pack for…they love carrot and celery sticks. Also mini chicken or tuna sandwiches with the crust removed.
heidi c. says
We only eat whole grain foods in our family. We also eat a lot of soy butter as my little guy has an allergy to peanuts. Soy butter and jam on ww bread is a popular lunch for my gang.
Your lunch box ideas are so much better than mine, lol. I try, but you stepped it up a whole nother level.
Charlene A. says
My so gets whole grain products in his lunchbox, such as pitas. We haven’t eliminated them from our diet as we’re not gluten intolerant. He also enjoys edamame, most fruits, yogurt and lean protein.
Angela Mitchell says
My daughter enjoys apples, yogurt, hummus and veggies, dolmades, tuna, and soup in her lunch.
Your lunch meals are so beautiful, Christine!
My kids like a sandwich, granola bar, and i like to give them a fruit cup.
My son loves yogurt in his lunch bag, and bear paws.
Miriam Wilton says
I learned that i’m making a good choice by continuing to buy my daughter WoW butter! her lunch usually has a yogurt, a fruit or veggie and a sandwich in it.
Silvia D says
my daughter usually gets a wrap,fruit, drink and a piece or fruit, occasionally a sweet treat. I leant about the soy butter.
Usually a sandwich of somekind
My kids are usually home for lunch so I know that their meal is well balanced. They like all 4 food groups, and a tall glass of milk!
I never thought to combine wow butter and hummus. Sounds unique.
I learned about soy butter! I have never heard of it. Right now, it’s a challenge to pack lunch for my daughter since she only eats a few bit of everything.
I learned about variety. I usually pack carrots sticks and a sandwich.
Fruits, veggies and cheese and I learned that soy butter is a great choice!
Maggie C says
What I’ve learned is that soy butter is a great alternative and okay to bring to school!
Maggie C says
A sandwich, carrot / celery sticks and a healthy vegan granola bar!
try to include a variety of foods from each food group
Victoria Ess says
Carrots and hummus are favourites! I learned about soy butter.
My son takes a variety of things for lunch. I agree with Cara Rosenbloom that kids are more likely to try visually appealing food.
they are big fans of yogurt and a banana in their lunch
Melinda L. says
We usually pack him sandwiches or hotdogs. I learned that you can add soy butter into hummus making it nut free
Judy Cowan says
I learned soy butter is okay to send to school since it is nut free! My niece & nephew both love fingers foods and love to have cut up pieces of meat, fruit, veggies & cheese in their lunches. Dip is also a big thing.
Darlene Schuller says
My daughter is on a cheezy popcorn kick… generally she gets a sandwich/salad/fruit and a sweet.. I don’t send more as her class also provides 3 SNACKS a day.. insane!
angela m says
Today my daughter had chicken salad sandwich . I learned that soy butter is nut free and they can bring it to school
Brandee H says
My sons school is catered due to severe allergies in the school. I wish I could send a lunch!!! My students lunches though are appaling!! It is scary what little kids are expected to live on! I love how the video reminded me of the important vitamins in grains!! And I would never have thought to add wowbutter to hummus! I am intriqued by this combination!!
Leslie W-H says
My kids love it when I use my bread maker to make a honey-oatmeal bread to send in their lunch. Add a thermos of beef and barley soup, and it is a warm winter lunch!
Amy C says
My kids have a cheese string, juice box, apple, sandwich, yogurt and a muffin. I learned about whole grain foods.
From the video I learned that whole grain foods include fiber, vitamins and nutrients.
Cathy C says
My kid’s lunches are a variety Rarely sandwiches fruit protein and juice I learned fun ways of presenting the lunch that makes it more likely they will eat it
Brenda A says
I often feel like other parents are keen to give me a slap when I say (with sincere enthusiasm) that I really LIKE making my kids their school lunches! I feel hapy that I get to provide real and healthy foods to the most amazing growing things in my world. My favourite tip is using silicone cupcake liners to separate items in one container. I do this every day!
Stephanie LaPlante says
My little cousins get a bit of everything. Fruits, veggies, sandwich & a treat. I learned that kids are more likely to try new foods if it’s visually appealing.
As a teacher, I encourage my 2nd grade students to bring healthy snacks for our two nutrition breaks. However, I am often less prepared and sometimes subsist on a stale bagel or a handful of the goldfish crackers I use as incentives! This video reminded me how a great lunch can be made in a short amount of time – I really love the tofu addition to the homemade hummus!
Right now my son is having ham ‘kabobs’. It’s basically just ham rolled up and skewered on a toothpick. He is willing to eat anything that’s on a stick!
I learned that using soy butter will make it okay for him to bring to school because it’s nut free!
Kirsten G. says
My kids love homemade muffins in their lunch for school. I make an oatmeal muffin and add things like shredded zucchini, shredded carrots, or blueberries to them.
From the video, I would of never thought to add soy butter to hummus to make it nut free.
SUMMER PLEWES says
My son is incredibly hard to pack a good lunch for . Most of the time cereal goes in the lunch . practically the only thing he will eat at school.