Top 10 quick and healthy school lunches
The morning rush to get you and your kids out the door and off to school on time has never been easy… Even more so, when you want your children to eat varied and healthy lunches!
VIPshopr has compiled a list of 10 healthy & quick options that are sure to inspire you and satisfy both kids and conscientious parents. Most of these can be prepared in less than 10 minutes!
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1. Avocado & Chicken Spring Rolls
A great way to use up roasted chicken leftovers. Prepare and enjoy cold with your favorite dipping sauce!
Directions: soak 1 large rice paper sheet (found in Asian specialty markets) in a shallow dish of warm water, until barely softened. Pat dry on a clean tea towel or paper towel. Top (along the centre) with shredded lettuce, sliced avocado, shredded carrots, cooked peas and shredded cooked chicken. Fold in sides and wrap to enclose the filling. Place your favorite Asian sauce (peanut, chili or soy) in a small container for dipping.
2. Muesli with berries and apples
Can be prepared in advance and stored 2 days in your refrigerator. This mix restores energy for better concentration in the second half of the day.
Directions: in a bowl, pour ½ cup organic unsweetened muesli cereal mix (found in the cereal aisle), add ½ cup of milk or plain yogurt, top with ¼ grated apple sprinkled with lemon juice, ¼ cup fresh berries, or other favorite fruits and a dash of orange juice. The final mixture should not be too heavy. Add more orange juice or milk if you want to make it more liquid. Tip: try it with a little bit of cream.
3. Mug of Homemade Vegetable Soup
Make the soup in advance (ready in 40 min) and freeze it in small containers. Soup is a perfect way to get little ones to eat their veggies. Very welcome when the weather gets colder.
Directions: recipe for 4 persons (make more and freeze):
2 lbs of pumpkin, 1 lb of carrots, 2 potatoes, 1 clove of garlic, 1 onion, 2 cups of milk, 2 cups of chicken stock, 1 tbsp of olive oil, salt and pepper, nutmeg, curry, 7 tbsp of cream.
Peel and dice the pumpkin and potatoes, slice the carrots. Mince the garlic and set aside. Finally chop the onion then sauté it in the olive oil in a large soup pot. Add all the vegetables and garlic, then add the chicken stock and milk. Add salt and pepper, nutmeg and curry to taste and cook for about thirty minutes. Pass the soup through a blender and adjust seasoning if necessary.
4. Greek Salad
Simplicity, beauty and excellence, all in a salad rich in calcium and iron.
Directions: ½ tomato, ¼ small cucumber, slice of Greek feta cheese crumbled, ¼ green pepperchopped, ¼ small white onion, a few olives, 1 tbsp olive oil, 1 tsp vinegar, ¼ tbsp of lemon juice, pinch of oregano and a little bit of salt.
Cut the tomatoes into small cubes and place in a bowl. Add the cucumber, green pepper and olives. Toss with rings of onion and diced feta. Whisk together the olive oil, vinegar, oregano, lemon juice and black pepper.
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5. Turkey wraps
Filled with turkey, veggies and cream cheese, your children will love it.
Directions: spread cream cheese over a flour tortilla. Add lettuce leaves and turkey slices. Top this with grated carrots and/or chopped tomatoes. Roll the tortilla and fillings into a wrap. The wrap can be cut diagonally into bite-sized pieces and secured with toothpicks.
6. Fresh Veggie Bagel Sandwich
This vitamin-packed bagel sandwich is sure to please and turn your little one into a gourmet!
Directions: 1 bagel sliced in half. Spread French mustard and/or soft avocado or butter on one or both halves. Add one leaf of romaine lettuce, 2 rings of green bell Pepper (or carrots), cucumber and tomato slices, sweet onion slices for the daring, and ½ cup of alfalfa sprouts.
7. Falafel and hummus wrap
Get your protein, veggies and grains. Delicious and so fresh!
Directions: pre-cook the falafel balls according to package directions. Place a multigrain wrap on a flat surface. Spread some hummus, add baby lettuce, finely chopped tomatoes and ribbons of cucumber. Top with 2-3 falafel balls and 2-4 tsp tahini or other favorite sauce or even tabouli. Roll up firmly to enclose.
8. Peanut Butter and Apple Sandwich
Wholesome wheat bread, peanut butter, and apple all in one – what’s not to love!
Directions: spread peanut butter on one or both slices of whole wheat bread. Add shredded apple and place other side of bread on top. So yummy and so easy!
9. Veggie, Ham & Cheese Pasta Salad
Delicious salad made with your pasta leftovers. Did you know that pasta provides a boost that will last until school is over?
Directions: put 1 cup of cooked pasta in a bowl. Add ¼ cup chopped ham, ½ cup chopped cucumber (or any veggie), a few baby spinach leaves, a few cherry tomatoes cut in half and ¼ cup of Swiss grated cheese. In another bowl prepare the dressing: 1 tbsp olive oil, 1 tsp balsamic vinegar, a dash of salt and ground black pepper and (optional) 1 tsp mayonnaise and ½ tsp French mustard. Mix it all and drizzle your pasta with your fresh homemade dressing. Tip: prepare your dressing in advance, keep it cold and mix it with the salad at the very end to avoid wilting.
10. Tuna Sandwich
A high-quality classic tuna sandwich – healthy and delicious!
Directions: 2 slices of multi-grain bread, toasted. Drain can of tuna and put into a bowl. Add ½ chopped hard-boiled egg, 4 tsp chopped cucumber, (optional) 2 tsp onion finely chopped, 2 tbsp mayonnaise, ¼ tsp salt, a dash of black pepper. 2 iceberg lettuce leaves, 4 tbsp radish sprouts. Mix it all and make a nice spread.
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