Nutritious and Delicious Lunch Recipes for Kids:
1. Rainbow Wrap Rockets:
Ingredients:
- 1 whole wheat tortilla
- 1 tablespoon hummus
- Baby spinach
- Shredded carrots
- Sliced cucumber
- Diced red bell pepper
- Cottage cheese (optional)
Instructions:
- Spread hummus evenly on the tortilla.
- Layer spinach, carrots, cucumber, and bell pepper in rows across the tortilla, creating "stripes" like a rocket.
- Optionally, add a dollop of cottage cheese for extra protein.
- Roll up the tortilla tightly and slice in half or thirds.
Nutrients:
- Vitamins A, C, and K (from vegetables)
- Fibre (from whole wheat tortilla and vegetables)
- Protein (from hummus and cottage cheese)
2. Sunshine Smoothie Blast:
Ingredients:
- 1 cup frozen mango chunks
- 1/2 cup plain yogurt
- 1/4 cup orange juice
- 1/4 cup milk
- Handful of baby spinach
- 1/2 teaspoon honey (optional)
Instructions:
- Combine all ingredients in a blender and blend until smooth.
- Add honey to taste, if desired.
Nutrients:
- Vitamin C (from mango and orange juice)
- Calcium (from yogurt)
- Potassium (from banana and spinach)
- Probiotics (from yogurt)
3. Mini Monster Veggie Pizzas:
Ingredients:
- English muffin halves
- Pizza sauce
- Shredded mozzarella cheese
- Sliced cherry tomatoes
- Baby bell pepper slices
- Black olives (sliced or halved)
Instructions:
- Toast English muffin halves lightly.
- Spread pizza sauce on each half.
- Top with cheese, vegetables, and olives, arranging them to create fun "monster" faces.
- Bake at 375°F for 10-12 minutes or until cheese is melted and bubbly.
Nutrients:
- Calcium (from cheese)
- Vitamin C (from tomatoes)
- Lycopene (from tomatoes)
- Fibre (from whole wheat English muffins)
4. Cheesy Tuna Melts:
Ingredients:
- Whole wheat bread slices
- Canned tuna, drained
- Light mayonnaise
- Shredded cheddar cheese
- Sliced tomato (optional)
Instructions:
- Mix tuna with mayonnaise and season with salt and pepper (to taste).
- Spread tuna mixture on one bread slice.
- Top with cheese and tomato (optional).
- Grill or pan-fry sandwich until bread is golden brown and cheese is melted.
Nutrients:
- Protein (from tuna)
- Omega-3 fatty acids (from tuna)
- Calcium (from cheese)
- Vitamin K (from tomato)
5. Ants on a Log:
Ingredients:
- Celery sticks
- Cream cheese, softened
- Raisins
Instructions:
- Spread cream cheese on each celery stick.
- Press raisins into the cream cheese, resembling "ants" on a "log."
Nutrients:
- Fibre (from celery)
- Calcium (from cream cheese)
- Iron (from raisins)
6. Smiley Face Fruit Skewers:
Ingredients:
- Wooden skewers
- Strawberries, halved
- Banana slices
- Grapes
- Mandarin orange segments
- Blueberries
Instructions:
- Thread banana slices onto skewers to create the base of the smiley face.
- Add grapes for eyes, blueberries for pupils, and strawberry halves for a smiling mouth.
- Decorate with mandarin orange segments for hair or other features.
Nutrients:
- Vitamin C (from strawberries, oranges, and grapefruit)
- Potassium (from bananas)
- Fibre (from strawberries and oranges)
7. Rainbow Veggie Quesadillas:
Ingredients:
- Whole wheat tortillas
- Shredded Monterey Jack cheese
- Sliced bell peppers (different colours)
- Chopped spinach
- Black beans (mashed or whole)
Instructions:
- Heat a skillet over medium heat.
- Place one tortilla in the pan.
- Sprinkle half with cheese, vegetables, and black beans.
- Fold tortilla in half and cook for 2-3 minutes per side, or until cheese is melted and tortilla is golden brown.
- Repeat with remaining tortillas.
Nutrients:
- Protein (from cheese and black beans)
- Vitamins A, C, and K (from vegetables)
- Fibre (from vegetables and whole wheat tortillas)
8. Yogurt Parfait Power Up:
Ingredients:
- Plain yogurt
- Granola
- Fresh berries
