Kidzworld Kitchen: Healthy Lunch Ideas

Time to get out your backpack and choose your outfit for the first day because school is back in session!

With a fresh new beginning it’s a great time to make a pact to get your study fuel from a healthy, nutrient-filled lunch and snacks. It can be tempting to grab a bag of chips or French fries when there is nothing else handy but with a little bit of pre-planning delicious all-natural foods can be right at your fingertips.

Try out these ideas for homemade versions of favorites like granola bars and fruit rollups. You’ll be surprised how simple they are to make and next time you take a look at the label on the store bought varieties notice how many ingredients are on the list that are impossible to pronounce and totally unnecessary.  Cutting out this stuff will make you feel awesome and give you the energy to make this the best school year ever!

Granola Bars

Ingredients:

• 2 cups rolled oats
• 1 cup whole wheat flour
• 1/2 cup ground flax seed
• 2 tablespoons brown sugar
• 1 teaspoon cinnamon
• 1/2 cup raisins
• 1/2 cup dried unsweetened blueberries or cranberries
• 1/4 cup sunflower seeds (raw or roasted unsalted)
• 1/4 cup pumpkin seeds (raw or roasted unsalted)
• 1/2 teaspoon salt
• 1/3 cup honey
• 1 egg beaten
• 1/4 cup canola oil
• 1/4 cup applesauce (unsweetened)
• 2 teaspoons vanilla
• 1/2 cup chocolate chips (optional)
• 1/4 cup chopped walnuts (optional)

Instructions:

1. Preheat oven to 350 degrees and lightly oil a 9 X 13 inch baking pan
2. In a large bowl, mix together oats, flour, flax seed, brown sugar, cinnamon, raisins, sunflower and pumpkin seeds and salt
3. In a small bowl, combine honey, egg, canola oil, applesauce and vanilla
4. Combine liquid and dry ingredients and mix well.
5. Add chocolate chips and nuts (if desired)
6. Pat mixture into prepared baking pan
7. Bake for 25 minutes until bars are golden at the edges. Let them cool for 5 minutes before cutting them into bars or squares
8. Makes approximately 24 bars.

Pizza Rollups

Ingredients:

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 10 thin slices of  pepperoni (optional)
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella

Instructions:

1. Place tortilla on a plate and spread pizza sauce over it
2. Top with an even layer of spinach and pepperoni
3. Sprinkle cheese on top
4. Microwave on High until the cheese is just melted (about 45 seconds)
5. Carefully roll the tortilla up and let cool for 10 minutes before slicing into pieces

Strawberry Fruit Roll Ups

Ingredients:

• 2 cups organic strawberries
• ¼ tsp cinnamon

Instructions:

1. Preheat oven to lowest temperature
2. Blend the fruit and cinnamon in a food processor until smooth
3. Spread onto a parchment-lined baking sheet
4. Put into the oven until fruit is dry (times will vary depending on the oven).
5. Cut into strips and store in a glass container in the refrigerator.

Butterfly Treat Bags

Ingredients:

• Snack-size baggies
• Clothespin
• Pipe cleaner
• Markers

Instructions:

1. Wrap the pipe cleaner around the clothespin and form the end into curled antennae
2. Using the marker decorate the clothespin with bright colours and add eyes
3. Fill each side of a baggy with a healthy snack such as fruit, crackers, nuts, fruit snacks or veggies
4. Seal and pin through the center with the clothespin
5. Enjoy!

Remember, be creative, have fun and above all, safety first! Always talk to the adult in charge before you get your chef on! Have a great lunch!

Have Your say

What is your favorite lunch food? Have you ever made fruit roll ups?  Comment below!