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.
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