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Kidzworld Kitchen: Healthy Lunch Ideas

Aug 21, 2014

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.

 Kidzworld Kitchen: Healthy Lunch Ideas Granola BarsCourtesy of Love Sugar Cakes

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

 Kidzworld Kitchen: Healthy Lunch Ideas Pizza RollupsCourtesy of Love Sugar Cakes

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.

 Kidzworld Kitchen: Healthy Lunch Ideas Strawberry Fruit Roll UpsCourtesy of Love Sugar Cakes

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!

 Kidzworld Kitchen: Healthy Lunch Ideas Butterfly Treat BagsCourtesy of Love Sugar Cakes

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!

Recipes courtesy of Love Sugar Cakes. Tweet us and let us know what kinds of recipes you want to see!

Have Your say

What is your favorite lunch food?

 

60 Comments

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Snacks Worth Trading?

  • A peanut butter sandwich for Oreos.
  • A banana for chocolate pudding.
  • A juice box for a granola bar.
  • A chocolate bar for brussel sprouts.

Dear Dish-It In The Forums

rainbowpoptart
Yes, purely for the fact that you should not "hate" your sister (or anyone, for that matter).  I'm guessing by "get in trouble for her", you mean she does something wrong and the blame is all put on you? Yeah, little siblings tend to do that a lot. My brother did for the longest time, until my parents found out how much a liar he is. She, hopefully, will grow out of this eventually. Either that, or your parent[s]/guardian[s] will eventually see through her. You lose your friends to her? By this do you mean your friends want to hang out with her and they want you to tag along and you don't? Or do you mean your friends chose your sister over you? If it's the latter, then perhaps you shouldn't have ever referred to those people as friends. You'll find friends who'll prefer you over your sister, I'm sure of it. The only thing I can tell you to do is try to get along with your sister. Every group of siblings has their cats and dogs moment in life, but they grow out of it (most of the time; there are, of course, circumstances where it doesn't work out that way). Please be grateful for your sister, even if you two fight a lot. You never know how much you need something until it's gone.
reply about 22 hours
liddielover
i hate my little sister because i get introuble for her and lose my friends to her.is that wrong?
reply about 23 hours
skylar245
skylar245 posted in Friends:
"rainbowpoptart" wrote: "skylar245" wrote: Teacher said to wait for the Bus Driver and the counselor, she just talks to me and doesn't tell The Princible Then maybe try telling the principal yourself, and you should also report that the driver, teacher, and counselor haven't done anything to help you. If that fails, tell another trusted adult, like your mother. I'm sure someone you're close to would do their best to get justice. This is a major problem and it's a shame no one's done anything to help. ​No one listens to me anyway but my friends
reply 3 days
rainbowpoptart
rainbowpoptart posted in Friends:
"skylar245" wrote:Teacher said to wait for the Bus Driver and the counselor, she just talks to me and doesn't tell The Princible Then maybe try telling the principal yourself, and you should also report that the driver, teacher, and counselor haven't done anything to help you. If that fails, tell another trusted adult, like your mother. I'm sure someone you're close to would do their best to get justice. This is a major problem and it's a shame no one's done anything to help.
reply 3 days
skylar245
skylar245 posted in Friends:
"rainbowpoptart" wrote: "skylar245" wrote: My bus driver does NOTHING about it EVEN IF HE SEE'S IT! he only wrote the two girls up but not the girl that hit me Then report them to a teacher or the school counselor. Behaviour like that is not acceptable in the slightest. ​Teacher said to wait for the Bus Driver and the counselor, she just talks to me and doesn't tell The Princible
reply 3 days