Kids love playing with their food, and healthy food should be fun to eat!
This section helps you to find ways to sneak in more veggies, to re-create some of those packaged lunches from the store using healthy ingredients, and to introduce new foods in fun and interactive ways. Kids also love to assemble their own lunches, and this section will help to inspire both of you.
Remember that most of the time you’ll need to introduce a food in several different ways in order for your child to learn to love it. Do your best and the recipes in this book will take care of the rest.
Tortellini SwordsLast night’s leftover tortellini becomes an easy-to-eat and delicious lunch.
1/2 cup (70 g) cooked tortellini
1/2 cup (75 g) cherry tomatoes
1/4 cup (25 g) black olives
Using rounded-edge skewers or bento picks, alternate skewering tortellini, tomatoes, cheese, and olives.
Alternatively, if you don’t have skewers, mix all ingredients in a bowl. Drizzle with olive oil, and make it into a salad.
YIELD: 1 serving
Laura’s Tip
Add cubed mozzarella cheese if it’s a family favorite.
Stick veggies on a “sword,” and you’ll be surprised that this just might be the trick to get them to eat their veggies!
1/3 cup (50 g) cherry tomatoes
1/4 cup (40 g) fresh mini mozzarella balls
1/3 avocado, pitted and cubed
1/2 tablespoon (8 g) Homemade Pesto (page 174)
1/4 cup (56 g) Greek Hummus (page 175)
2 or 3 Parmesan Crostinis (page 169)
Using rounded-edge skewers or bento picks, alternate skewering tomatoes, mozzarella, and avocados. In two small lidded containers, pack the pesto and hummus.
Assemble all items in a compartmentalized lunch container, making sure the crostinis are in their own compartment.
YIELD: 1 serving
My friend, Cristi Messersmith, created a kid-friendly nugget recipe that her son, who has autism, would eat. It had to be a protein-rich version with a texture similar to the fast-food nuggets that was healthy, had real ingredients, and could be made in big batches. These are as close as it gets, and I’m thankful she shared her recipe with us.
1 teaspoon creole seasoning (or your favorite seasoning), divided
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 pound (450 g) ground chicken
1/4 cup (20 g) old-fashioned oats
1/4 cup (25 g) grated Parmesan cheese, divided
3/4 cup (90 g) bread crumbs
Olive oil or cooking spray
Preheat the oven to 375°F (190°C).
In a small ramekin, mix creole seasoning, garlic powder, and pepper.
In large bowl, combine the chicken, oats, half the Parmesan, and half of the seasoning mixture. Knead well to combine.
With wet hands to prevent sticking, form a small ball of chicken mixture. Press into a cookie cutter for shaped nuggets or flatten with your fingers for a basic nugget shape.
In small bowl, combine the bread crumbs with the remaining seasoning mix and cheese. Press the nuggets into the bread crumb mixture and turn over, patting the crumbs into the surface to coat evenly. Arrange the nuggets on a parchment-lined baking sheet. Lightly spray the nuggets with cooking spray or olive oil for a crispier crust. Bake for 15 to 18 minutes, turning once, and checking for doneness by inserting an instant-read thermometer. The temperature should be 165°F (78°C).
For a school lunch: Warm nuggets in the toaster oven, pan, or broiler for a few minutes. Place in a lunchbox with a favorite dipping sauce. My daughter enjoys these at room temperature; but if keeping them warm is a concern, send them inside a thermos.
YIELD: 24 nuggets
Kitchen Note
When you shape them, don’t make them too flat, or they will overcook. Thicker is better in this case. To freeze, flash-freeze nuggets, uncooked, on the baking sheet for one hour. Once frozen, transfer to a freezer ziplock bag to store.
There’s something magical about cupcakes—they make leftover spaghetti much more appealing.
8 ounces (227 g) uncooked spaghetti, or 4 to 5 cups (560 to 700 g) cooked leftover spaghetti
4 eggs, beaten
1/4 teaspoon black pepper
1 1/2 cups (368 g) Veggie Tomato Sauce (page 144)
2 cups (230 g) shredded mozzarella cheese
1/2 cup (50 g) grated Parmesan cheese + additional for sprinkling
Preheat the oven to 375°F (190°C) and grease a standard cupcake pan.
Cook the spaghetti according to package directions.
In a large bowl, whisk the eggs and pepper. Add tomato sauce, mozzarella, 1/2 cup (50 g) of the Parmesan, and spaghetti. Combine until everything is thoroughly coated.
Divide the spaghetti mixture evenly into cupcake pan wells. Bake for 12 to 15 minutes. Let stand 5 minutes before serving. Sprinkle with additional Parmesan.
For a school lunch: Lightly warm spaghetti cupcakes in the morning. These are meant to be eaten at room temperature, but if your child prefers them hot, insert them in a thermos. (I can usually fit 2 or 3 cupcakes stacked inside our thermos.)
YIELD: 4 servings
I can see the kid appeal to making your own pizza. And by making your own pizza assembly lunchbox, you’ll make sure the ingredients are fresh, more nutritious, and have a lot more toppings!
1 English muffin, split
2 ounces (55 g) Veggie Tomato Sauce (page 144) or pizza sauce
1/4 cup (30 g) shredded mozzarella or mild Cheddar cheese
Toppings of choice: pepperoni, ham, black olives
Lightly toast the muffin.
Store the tomato sauce in a small leak-proof container and the cheese in a separate container. Include the toppings in other small containers.
YIELD: 1 serving
Kitchen Note
If you don’t have small containers with lids, a compartmentalized lunchbox works very well. With younger kids, you might want to assemble the pizzas ahead of time and toast them in the toaster oven or broiler for 2 minutes.
Ham and Cheese SwordsMy daughter loves swords. The ingredient possibilities are endless but oftentimes, she requests the most basic, yet her favorite, combination.
3 slices (60 g) honey ham
2 ounces (40 g) Cheddar cheese, cubed
6 to 8 whole-grain crackers
On a cutting board, roll the ham tightly. Slice it into 1/2-inch (1.3 cm) pieces.
Alternate skewering the ham and cheese through toothpicks or bento picks.
For a school lunch: Serve the swords with whole-grain crackers, fresh fruit, and veggies.
YIELD: 1 serving
Kitchen Note
This is a great lunch to pack ahead of time. Make sure you store whole-grain crackers in a separate compartment or container so that they do not absorb moisture from the other food items.
For the kid who won’t eat chicken Caesar salad, because Roman Army Boats are a lot more fun.
1/3 cup (47 g) oven-roasted chicken, chopped
1 hard-boiled egg, chopped
1 tablespoon (15 ml) Caesar dressing
1 tablespoon (5 g) grated Parmesan cheese
4 to 6 hearts of romaine leaves
In a small bowl, combine the chicken, egg, and dressing. Sprinkle with the cheese. Serve on the lettuce leaves.
For a school lunch: There are two ways to pack this lunch. Make the salad, pack it in a small container with a lid, and pack the lettuce leaves separately. The second option is to preassemble the lettuce cups in a rectangular lunchbox.
YIELD: 1 serving
Laura’s Tip
For bigger appetites, shred romaine leaves and stuff them inside a pita.
Mini QuichesEasy, portable, perfectly portioned—all the things kids love in a tiny bite. Mix up the “add ins,” and this recipe yields hundreds of options.
6 eggs
1/4 cup (60 g) plain Greek yogurt
3 tablespoons (45 ml) milk
1/2 cup (75 g) ham, diced
1 cup (120 g) shredded Cheddar cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
Preheat the oven to 350°F (180°C) and grease a mini muffin pan.
In a large bowl, whisk the eggs, yogurt, and milk. Add the ham, cheese, salt, and pepper.
Distribute the mixture evenly into the pan. Bake for 15 to 18 minutes. Allow the quiches to cool in the pan before carefully removing with a small knife or spatula.
For a school lunch: In the morning, reheat the quiches or pack cold. They will be room temperature by lunch.
YIELD: 24 mini quiches
Your kids will be the envy of the lunch table with this lunch!
1 cup (230 g) low-fat vanilla yogurt
1/2 cup (75 g) mixed berries (sliced strawberries and blueberries)
1 tablespoon (5 g) Lunchbox Granola (page 44)
1 Whole Wheat Waffle (page 44)
Pour the yogurt inside a chilled thermos. Top with the berries, and sprinkle with the granola. Close the thermos.
For a school lunch: Serve the parfait with a waffle with a side of maple syrup, Easy Freezer Jam (page 170), or White Chocolate Peanut Butter (page 173).
YIELD: 1 serving
Laura’s Tip
Store a clean thermos without the lid inside your freezer for quick preparation. Alternatively, chill the thermos for 15 minutes in the freezer or overnight.
Mac and cheese is an all-time kid favorite! And this simple recipe makes it easy to pack for lunch.
6 ounces (70 g) uncooked small pasta shells
1 egg
1 tablespoon (15 ml) milk
3/4 cup (86 g) shredded Cheddar cheese
Preheat the oven to 350°F (180°C) and grease a mini muffin pan.
Cook the pasta according to the package directions. Allow it to cool to room temperature.
In a large bowl, beat the egg. Add the milk and cheese, mix, and add the pasta. Toss to combine.
Distribute the pasta mixture evenly in the wells of the pan. Bake for 15 to 20 minutes, until golden brown. Remove from the oven, allow them to cool for 5 minutes, remove from the pan, and serve.
For a school lunch: In the morning, warm the bites and either pack them in a preheated thermos or in a lunch container.
YIELD: 24 bite-size pieces
Kitchen Note
For extra nutrition, add up to 1/2 cup (75 g) chopped veggies to the mix, such as broccoli or peas.
Who wants a boring PB&J when you can build a tower of nut butter fun! This is a great lunch to have your kids help you put together. In fact, my son loves to make these cracker bites into stackable towers at lunch. Of course, I always remind him that his job is to take the tower down—right down into his tummy, that is!
2 tablespoons (520 g) peanut butter
10 whole wheat round crackers
1/2 banana, sliced
Spread a thin layer of peanut butter on all crackers. Top with 1 slice of banana, and top with another cracker, pressing gently.
YIELD: 1 serving
Designed for nugget-lovers and picky eaters everywhere, these delicious meat-free veggie bites are a real kid (and mom) pleaser.
1/2 large cauliflower
1 broccoli crown
3 eggs
3/4 cup (87 g) bread crumbs
1/2 cup (50 g) grated Parmesan cheese
2 teaspoons (12 g) Arriba! Seasoning
Salt and pepper
Steam the cauliflower and broccoli until they are cooked and soft. Rinse in cold water to stop the cooking process.
Preheat the oven to 375°F (190°C).
Place the cauliflower and broccoli inside a food processor. Pulse a few times, then turn on for a minute or two, until it’s thoroughly combined.
Add the eggs, bread crumbs, cheese, seasoning, and add salt and pepper to taste to the veggie mixture. Give the food processor a few pulses until all the ingredients are evenly combined. If the veggie paste is too sticky, add additional bread crumbs. This will vary based on the size of your broccoli and cauliflower heads.
Using a cookie scoop or your hands to make small golf-ball-size nuggets, place the scoops onto a parchment-lined baking sheet. Bake for about 15 minutes until golden brown.
For a school lunch: Serve warmed veggie nuggets in a thermos or at room temperature in any lunchbox along with 1/4 cup (61 g) of Veggie Tomato Sauce (page 144) in a small container with a lid for dipping.
YIELD: 36 to 48 nuggets
Kitchen Note
You can freeze uncooked nuggets on a baking sheet. Once frozen, transfer to a freezer bag. To bake, preheat the oven, and add 2 to 3 minutes to the baking time.
The Original MOMableThis is the school lunch that started my own lunch revolution and built an entire community of parents who want fresh lunches for their kids. Easy to make, a kid favorite, and mine uses real ingredients.
2 ounces (40 g) white Cheddar cheese
2 slices (40 g) ham or turkey
8 whole-grain crackers
Strawberry Fruit Leather (page 84)
On a cutting board, cut the cheese into thin square pieces. Cut the ham in half, and fold into quartered pieces.
For a school lunch: Assemble all the ingredients in a lunchbox, making sure the crackers are in their own compartment so that they do not absorb moisture and get soggy. Add fresh fruit or veggies.
YIELD: 1 serving
Sometimes, kids find lunchbox joy in the simplest of things. For my son, it’s licking the peanut butter and jelly after he twists these crackers open.
2 tablespoons (32 g) peanut butter
1 tablespoon (20 g) Easy Freezer Jam (page 170)
12 whole wheat round crackers
Spread peanut butter and jam on half of the crackers, close into a cracker sandwich.
YIELD: 1 serving
Laura’s Tip
This is the perfect lunch for a rushed morning of when you have nothing left to pack, or you’ve run out of bread and everything else. Serve along with yogurt, fruit, and veggies for a complete lunch.
Peach Cobbler BoxThis lunchbox reminds me of summer, all year long.
1/2 cup (125 g) ricotta cheese
1 teaspoon honey
1 fresh peach, sliced
2 tablespoons (15 g) granola
4 graham crackers
Drizzle the ricotta with honey and top with the peaches.
Pack in a leak-proof container, or two separate leak-proof containers.
Store the granola and graham crackers separately, so that the dry ingredients do not get soggy by absorbing moisture from the wet ingredients.
YIELD: 1 serving
Laura’s Tip
Don’t have fresh peaches? Use 1/2 cup (125 g) frozen peach slices.
It looks like a hot dog, but it’s not! Fun, meat-free, and quick to assemble—these are just a few of the reasons this lunch is a winner!
1 whole-grain hot dog bun
2 tablespoons (32 g) peanut butter
1 banana
1 tablespoon (20 g) Easy Freezer Jam (page 170)
Spread the bun with the peanut butter and top with the banana. Spread the jam over the banana.
YIELD: 1 hot dog
Kitchen Note
Spread peanut butter and jelly on a hot dog bun, and pack an unpeeled banana in the lunchbox. Let your child assemble the hot dog at lunch.
These meat-free high-protein bites are perfect for nugget-loving kids.
1/2 cup (86 g) quinoa
1 cup (235 ml) broth or stock
2 cups (180 g) oat flour
1/2 cup (28 g) finely chopped fresh spinach
1 cup (110 g) finely grated carrots
1/2 cup (50 g) grated Parmesan cheese
1 egg
1/4 cup (60 ml) olive oil
1/3 cup (80 ml) milk
1 1/2 teaspoons baking powder
Cook the quinoa in the broth according to the package directions. Allow it to cool.
In a large bowl, combine the oat flour and quinoa. Add the spinach and carrots, and toss to combine.
In a medium-size bowl, mix the cheese, egg, olive oil, milk, and baking powder. Pour into the quinoa–veggie mixture. Mix until a thick batter is formed.
Preheat the oven to 350°F (180°C). Line a standard-size cupcake pan with paper liners (or grease the sides well) and fill each about halfway full with batter. Bake for 20 to 25 minutes, until golden brown. Remove from the oven, and allow the bites to cool slightly before serving.
YIELD: 10 bites
Pesto Lover’s BoxWhen my youngest (at seventeen months of age) began dipping everything in my homemade pesto, I began creating pesto “boxes” for lunch. So simple, fresh, and delicious!
1/4 cup (65 g) Homemade Pesto (page 174)
1/4 cup (57 g) whole ripe olives
1/2 cup (75 g) cherry tomatoes
2 ounces (30 g) mozzarella cheese, cubed
2 or 3 Parmesan Crostinis (page 169)
Assemble all the ingredients in a large lunchbox container, making sure that the pesto sauce is stored in a separate small leak-proof container.
YIELD: 1 serving
My kids love baked mozzarella sticks for dinner. Once, I packed the leftovers in the lunchbox, and they loved it! Straight out of the fridge, and into the lunchbox with my Veggie Tomato Sauce on the side.
12 sticks part-skim mozzarella string cheese
1/4 cup (30 g) plain bread crumbs
1/4 cup (12.5 g) Panko bread crumbs
2 teaspoons (3 g) grated Parmesan cheese
1 1/2 tablespoons (3 g) Italian seasoning
1/4 cup (32 g) all-purpose flour
1 large egg, beaten
Veggie Tomato Sauce (page 144)
Remove the wrappers and cut the cheese in half to get 24 pieces. Freeze the cheese until hard and frozen, about an hour. (This will allow you to bake them without melting.)
In a small shallow bowl, mix the bread crumbs, cheese, and Italian seasoning. In two other shallow bowls, place all-purpose flour and egg. Line up your bowls assemblyline style.
Line a baking sheet with parchment paper, and grease a cookie cooling rack. Place the greased rack on top of the lined baking sheet.
Remove the frozen cheese sticks, and immediately dip the sticks in the flour, shaking off the excess, then into the egg, and then a coating of bread crumb mix, placing them on the greased rack.
Once all cheese sticks are breaded, freeze the rack for about 15 minutes or until you’re ready to bake them. Of course, you can double this recipe and leave extras, uncooked, for future meals.
Preheat the oven to 400°F (200°C) and move the oven rack to the bottom shelf of your oven. Bake for 4 to 5 minutes, turn cheese sticks over, and bake an additional 4 to 5 minutes.
Remove from the oven, and serve with the tomato sauce.
YIELD: 24 mini cheese sticks
Kitchen Note
I like to purchase a few packages of mozzarella cheese sticks and bread them all at once, freeze and thaw out as I need them for dinner, or quickly bake in the morning for school lunches.
Baked Zucchini FriesA local restaurant serves zucchini fries as part of their kid’s menu. Wanting to replicate the one way my son will eat zucchini led to baking them at home. Alex’s “green fries” are a hit at dinner and inside the lunchbox too.
1/4 cup (31 g) all-purpose flour
1 teaspoon Arriba! Seasoning (page 106)
1 large egg, beaten
1 tablespoon (15 ml) milk
1 cup (115 g) Panko or regular bread crumbs
1 tablespoon (5 g) grated Parmesan cheese
3 small zucchini, sliced into fry shapes
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and grease a cookie cooling rack. Place the greased rack on the top of the lined baking sheet.
In a small bowl, mix the all-purpose flour and Arriba! Seasoning. In another bowl, mix the egg and the milk. In a third bowl, mix the bread crumbs and Parmesan cheese. Line up your bowls assembly line style.
First, dip each zucchini stick in the flour mix, followed by the egg mix, and the bread crumb mix last. Place on the rack. Bake for 20 to 24 minutes, until light brown and crispy.
For a school lunch: I like to prepare these fries for dinner and use leftovers in our lunchboxes. In the morning, I warm them up in my toaster oven at 350°F (180°C) for 5 minutes. These are meant to be eaten at room temperature. Pack along with some Veggie Tomato Sauce (page 144) in a small leak-proof container.
YIELD: 30 to 40 fries
