Do it yourself

Many store bought lunch box favourites are expensive, loaded with sugar, sodium and other nasty ingredients, so get around this by making them yourself. You don’t have to turn into Julia Child and wake up at 4 a.m. to bake bread, but you can make your own dips, muffins, trail mix, cut-up whole veggies and stop buying pre-sliced fruit.

Wraps

Laura-Jane Koers, also known as ‘The Rawtarian’ and author of Cook Lively, is a treasure trove of great healthy food inspiration. When I asked her about school lunch ideas she was quick to offer up suggestions. “What about a different spin on regular wraps, nutty baked falafel, fresh tomato soup, hummus guacamole, ranch goddess dressing or a cheesy burrito bowl?”

Already I’m inspired.

Her idea is having a few go-to meals that can be assembled quickly, like wraps. “Wraps are a satisfying and versatile option that can be made exciting again and again with minor tweaks,” she says. “For the shell, use a large collard leaf, romaine leaf, flax wrap or store-bought wrap. Fill your wrap with chopped vegetables and then add either grains or a hearty entrée like a plant-protein burger patty. Plus, you’ll want a moist condiment to bring it all together, like sweet Asian dressing, maca mayonnaise or hummus guacamole.” If you’re in a rush or short on pre-made entrées, she suggests filling them with salad, tossing on some nuts, seeds and creamy avocado or almond butter.

Bento Box

When it comes to Bento box ideas, Wendy Copley is the go-to expert. She has created more than 2,000 boxes for her blog, Wendolonia. Her idea started by writing up a list of her son’s favourite foods that could be eaten cold or at room temperature. She divided the list into carbs and tummy fillers, fruit, veggies, proteins and dairy. From this comprehensive list, she compiles a Bento-style (boxes with divided compartments) lunch each day with pickings from each category. The combination of ideas is almost endless and provides exciting looking, easy-grazing lunches. Invest in a Bento box — it will be dollars well spent.

Food on Stick

My own compelling, non-scientific research confirms that kids will eat almost anything when presented on a stick. Kids love novelty and sticking things on a stick instead of a sandwich or in a salad might have enough wow factor to keep them interested. You can make almost anything into a lunch kebab and inject a little fun at the same time. Essentially it’s a sandwich or salad deconstructed. Think turkey club (cherry tomatoes, grilled chicken, romaine lettuce, bacon) or pizza stick (salami, tomatoes, cheese) — simply endless.

Burrito Bowls

Another Koers’ favourite for kids’ lunches are burrito bowls — they’re quick, easy, filling, flavourful and easy to transport. They also pack a powerful protein punch that will keep kids going for hours.

Cheesy Black Bean Filling

¾ cup cashews

3 tablespoons nutritional yeast

½ tablespoon lemon juice

¼ teaspoon sea salt

1 ½ cups canned black beans (or cooked from dry), drained and rinsed

To Assemble

4 cups chopped romaine lettuce

2 cups chopped tomatoes

2 tablespoons fresh corn kernels (optional)

Serves: 2

1. To make the filling, place the cashews, nutritional yeast, lemon juice and salt in a food processor. Process into a crumbly, flour-like mixture (30 seconds).

2. Add the black beans and process again into a thick bean paste (30 to 40 seconds).

3. Divide the mixture into two bowls. Top each bowl with 2 cups lettuce, 1 cup tomato and 1 tablespoon corn, if using.

(The nutritional yeast really does make the flavour of this recipe, so do pick some up if you haven’t yet. It’s inexpensive and adds a delicious cheese-like flavour to your favourite recipes. Alternatively, instead of enjoying this recipe in bowl form, try it as a burrito: assemble the cheesy filling as instructed, but serve it inside a collard leaf or a traditional wrap).

(Excerpted from Cook Lively!: 100 Quick and Easy Plant-Based Recipes for High Energy, Glowing Skin, and Vibrant Living — Using 10 Ingredients or Less by Laura-Jane Koers.)

Dip it

Everything tastes better with a creamy dip. Greek yogurt is a great option for its high-protein content and homemade tzatiki is simple, easy and works well with grilled chicken skewers, veggie chips or fresh pita. Try guacamole paired with natural corn chips; hummus with chopped up veggies; ranch dressing works well with rolled up turkey, boiled eggs, grilled chicken. You could also get ultra creative and make black bean dip, edamame tofu dip or lentil walnut dip.

Power Up

Mum of two kids, celebrity chef and author Christine Tizzard makes this kid-friendly tibbouleh that is loaded with protein from quinoa, packed with veggies and bursting with flavour. It’s also perfect to make the night before so the flavours shine through the next day.

Kid Friendly Tibbouleh

½ cup (125 ml) uncooked quinoa (or 1½ cups/375 ml leftover cooked quinoa)

2 Tbsp (30 ml) extra virgin olive oil

2 Tbsp (30 ml) lemon juice (or to taste)

1/8 tsp (0.5 ml) ground allspice

Salt to taste

Pepper to taste

2 green onions, finely sliced

½ red, orange or yellow pepper, diced into small pieces

½ cup (125 ml) grape or cherry tomatoes, cut in half or quartered

1 cup (250 ml) cucumber, seeded and diced into small pieces

½ cup (125 ml) finely chopped curly parsley

½ cup fresh or frozen wild blueberries

Directions:

Prepare quinoa according to the instructions on the package (or use leftover quinoa).

Whisk together a simple vinaigrette in a small bowl with olive oil, lemon juice, allspice, salt and pepper.

In a large bowl, combine all remaining ingredients. Gently fold in the cooled quinoa. Pour over vinaigrette, toss, taste and adjust seasoning.

Sweet Treats

Everyone needs a little sweetness during the day and all kids love finding a little treat when they open their lunch boxes. Snack bars are a billion dollar industry, but making your own at home does mean you avoid the nasty things that go into most of them. Rather, get creative with muffins, granola bars, energy balls (blend together sticky Medjool dates, crunchy almonds, coconut and roll into balls) or make your own trail mix (coconut chips, raisins, dark chocolate nibs, toasted sunflower/pumpkin seeds).

Laura Jane Koer’s tips and tricks for packing healthy lunches

Got a blender? Make your own dairy-free cashew-based ranch dressing as a healthy substitute for traditional ranch dips.

Keep lunches simple by rotating through similar lunch favourites.

Include a healthy dessert that’s easy to transport, like a slice of my raw brownies, which are packed with wholesome ingredients including walnuts and dates.

No matter what your family’s schedule is like, packing lunches the night before is the secret to keeping mornings less stressful.

Christine Tizzard’s tips and tricks for packing healthy lunches

Buy a good thermos because leftovers make great lunches.

Kids seem to like variety, so a few healthy snacks can be better than one big one. A few pieces of cheese, a few crackers, grape tomatoes, mini cucumbers, a few berries.

Bananas always seem to come home squished and bruised. Keep to fruits and veggies that hold up in banged-around lunch containers. Chunky, crunchy salads and cut up fruit in containers.

You can put grilled sandwiches and quesadillas in a thermos. Just cut them into pieces.

Get the kids to make their own snack mix with things like homemade granola, popcorn, dried fruit, seeds, chocolate chips, etc.

Smoothies are a great on-the-go snack.