10 Fun healthy snack ideas for your kid’s lunch

Here are some delicious healthy ideas for kids lunches that will make your kid’s lunch one of his favorite time of day.

 1. Yummy Tomato Soup

You will need:

-          4-5 peeled tomatoes

-          1 onion

-          1-2 cloves of garlic

-          1- 1 ½ l vegetable broth

-          basil

Simmer your peeled tomatoes with a pinch of salt. Then add the chopped onion, the garlic and vegetable broth in a blender and puree the mixture. Top with some freshly torn basil and serve. This soup is delicious and it provides lots of vitamins and antioxidants that are vital for your child’s health and stamina.

2. Fish Fingers and Sweet Potatoes Fries

You need :

-          a piece of salmon

-          low-fat plain yogurt

-          1 lemon

-          dill

-          a bag of whole-grain bread crumbs

-          1 – ½ kg of sweet potatoes

 Slice the piece of salmon into strips and cover in a mixture of yogurt with lemon juice and dill. Then place the strips in the bag of whole-grain crumbs, shake well then bake in the oven. Cut the sweet potatoes into wedges and toss with olive oil and bake until crisp. Besides being a very appealing lunch the salmon is a rich source of omega-3, protein and vitamins B12, D and B3.

3. Carrots and Peanut Dipping Sauce

Ingredients :

-          Carrots

-          3 tablespoons of peanut butter

-          a few drops of sesame oil

-          a splash of soy sauce

-          1 tablespoon of honey

-          water

Mix the peanut butter, honey, soy sauce, and sesame oil with a whisk or a fork in a bowl. Add some water to thin the mixture to a dripping consistency. Scrape the carrots and cut them into strips and store them in water to keep them juicy and crispy. You can also use apple slices instead of carrots and you can also add freshly torn basil, cilantro or a squeeze of lemon juice to the dipping sauce. Needless to say, this healthy lunch recipe is nutritiously charged with protein and vitamins which are vital for your kid’s development and energy levels.

 

4. Fajita Grilled Cheese

fajita grilled cheese for kid's lunch

 

You will need:

-          ½ Chicken breast

-          ½ red pepper

-          2-4 slices of Colby Jack cheese

-          Whole-grain bread 4 slices

Cut the chicken breast and the red pepper into slices and place them on 2 of the slices of whole-grain bread then put a slice of Colby Jack on each slice of bread and top with the other two slices and put them in your sandwich maker. This delicious healthy sandwich will give your child protein and calcium and he will really enjoy it.

5. Chicken Kabobs and Peanut sauce

You must have the following :

-          Skewers

-          For the chicken:

-          1 large skinless, boneless chicken breast

-          2 tablespoons of lower-sodium soy sauce

-          2 tablespoons of vegetable oil                              

-          For the peanut sauce:

-          1 tablespoon honey

-          3 tablespoons of creamy peanut butter

-          2 tablespoons fresh lime juice

-          2 tablespoons of lower-sodium soy sauce

-          1/8 teaspoon garlic powder

-          1 tablespoon chopped scallion greens

Cut the chicken across into ¼ inch strips and gently flatten them by pounding them with your fist. Because their size will differ it you get a longer strip (more than 3 bites) you may need to cut them in two. Place them in a bowl with the oil and soy sauce and turn it in the mixture. Let it marinate for at least 20 minutes or keep in the fridge overnight.

Meanwhile you can prepare the sauce. Combine the peanut butter, lime juice, soy sauce, honey, garlic powder, scallions and red pepper flakes in a bowl and whisk together. After the sauce is ready, preheat a flat griddle pan over medium heat. Take the chicken from the marinade, pat dry and after thread onto the skewers.

Place it on the hot griddle positioning the skewers away from direct heat and cook the chicken until it turns golden brown, for about 2-3 minutes. Serve the chicken skewers with peanut sauce as a dip.

This healthy lunch idea will be a favorite among your kids and is full of proteins and nutrients.

 

6. Parmesan Cheese Straws

You will need:

-          a small scattering of flour

-          1 large egg yolk beaten with water

-          1 1/3 cup grated parmesan cheese

-          1 teaspoon paprika

-          1 8 ½ ounce sheet puff pastry – defrosted beforehand

You will have to preheat the oven to 400o F then cover two baking sheets with parchment paper. On a surface that you have lightly floured, unfold the puff pastry sheet; flour the side that is facing you and then use the rolling pin to roll it to a 12-inch square and brush the puff with the egg mixture. Sprinkle the paprika and cheese evenly and press the toppings gently to help them adhere.

Start slicing the off into 24 ½- inch strips and divide them between the baking sheets with the seasoned side up. Twist them into a spiral (clockwise at the top and counterclockwise at the bottom). Place the baking sheets in the oven and cook until the spirals have puffed and become golden brown, for about 18 minutes. Let them cool then serve.

They are extremely appealing to kids and besides being yummy they are a good source of protein and calcium.

7. Chicken Brown Rice Salad and Broccoli

rice with chicken lunch for kids

You will need:

-          2 cups of cooked brown rice

-          1 cooked chicken breast, cut into small chunks

-          1 cup small broccoli florets, cooked tender crisp

-          ¼ cup canola oil

-          ¼ cup dried cranberries, coarsely chopped

-          2 tablespoons of orange juice

-          ground pepper and salt according to taste

Toss together the rice, broccoli, chicken and cranberries into a large bowl, then pour the orange juice and canola oil, and season with salt and pepper. It can be served with milk or unsweetened applesauce.

This healthy lunch recipe is nutritiously well-rounded as it provides fiber, vitamin C and other vitamins, protein, etc. and your kid will love its taste and colors.

8. Vegetable Pizza

You will need:

-          5 slices of Italian bread

-          3 cups of frozen vegetables with mushrooms

-          1 tablespoon of olive oil

-          1 cup of finely chopped tomato

-          ½ cup of ready-made pizza sauce

-          ½ cup of very finely diced onion

-          1 teaspoon garlic powder

-          1 teaspoon of dry oregano leaves

-          2 ½ tablespoons of grated Parmesan cheese

You will have to preheat the oven to 350o F and place the oven Rack in the middle high position. Defrost the frozen vegetables in the microwave and pat dry. Brush the bread slices lightly with olive oil and spread 1 ½ tablespoons of sauce on each slice.

In a medium sized bowl combine all the vegetables and then carefully spoon vegetable mixture in equal parts onto each slice. On top of the slices sprinkle some oregano, garlic powder and at the end the parmesan cheese. Bake for about 5-7 minutes, until the vegetables are hot and the bread is brown at the edges. It should be served immediately.

This healthy and yummy lunch idea is an excellent source of fiber, folate and vitamin A and a good source of vitamin C.

9. Hummus/Bean dip and whole-wheat pita

You will need:

-          Whole-wheat pitas (cut them into wedges)

-          Can of white beans/chickpeas, drained and rinsed

-          Grated fresh parmesan

-          Sundried tomato paste or squeeze of tomato

-          Olive oil

-          Salt and pepper to taste

-          Basil and other dried herbs

Cut the pitas into wedges and separate their layers, then spread them on baking sheets and spray with some olive oil. Sprinkle them with some parmesan and dried basil and other herbs of your choice. Bake them for about 8 to 10 minutes at 400 o F, until they are toasty and turn brown.

While they bake, put the beans of chickpeas into a medium sized bowl and add a squeeze of tomato or sundried tomato paste, some olive oil, sprinkle some pepper and a pinch of salt and mash until you get a smooth consistency. Serve the dip with Parmesan pita chips.

Children will definitely enjoy this healthy lunch recipe and they will benefit from its nutritional value (iron, fiber, calcium and vitamins).

10. Macaroni and cheese muffins

macaroni and cheese for lunch

This is a complex recipe but is a very healthy meal for your kids  :

-          ¼  cup (11?2 oz/45 g) all-purpose flour, plus more for dusting

-          ½  cup (4 oz/125 g) unsalted butter, plus more for greasing

-          5 cups (40 fl oz/1.25 l) whole milk 

-          1 lb (500 g) elbow macaroni

-          ½  cup (2 oz/60 g) grated Parmesan cheese

-          1½ lb (750 g) sharp Cheddar cheese, shredded 

-          1-2 tsp freshly ground pepper

-          1 tsp kosher salt

For the topping:

-          ¼  cup (1 oz/30 g) grated Parmesan cheese  

-          ½  cup (1/2 oz/15 g) panko bread crumbs

-          4 tbsp (2 oz/60 g) unsalted butter, melted

 

Preheat the oven to 375o F, then take a standard 12-cup muffin pan and grease it with butter, dust with some flour and tap out the excess. Bring a saucepan – that is three-fourths – full of salted water to a boil over high heat and add the macaroni. Stir once and return to a boil, then cook for 6 to 7 minutes. Drain the macaroni and keep 1 cup of cooking water and set aside.

Melt the butter in a pan over medium-low heat, sprinkle some flour, stir and cook until the mixture starts to darken. Slowly add some milk, whisking constantly then raise the heat and bring the sauce to a boil. Reduce the heat to maintain a simmer and while cooking stir occasionally until it begins to thicken, 3 to 5 minutes longer.

You can now add the cheeses, the pepper and salt to the sauce and stir until all the cheese is melted and the sauce becomes smooth, and then remove from the heat. Pour the macaroni over the sauce and cover to keep warm.

Start making the topping by stirring together the butter, bread crumbs and parmesan in a small bowl until well mixed. Fill each muffin cup with the macaroni mixture to the rim.

Sprinkle the topping on the muffins, dividing it evenly and bake until the tops become golden brown and the sauce start to bubble, for about 15 to 20 minutes. Place them on a wire rack and let them cool in the pan completely then refrigerate them for at least 2 hours or up to 24 hours in order for them to hold their shape.

After they have cooled unmold them using a small sharp knife and rewarm in a 350o F oven for about 5 minutes before you serve. These are great for your kids because they are delicious and they provide fiber and calcium.

 

Whichever of these recipes you will choose to make they will be a great addition both nutritionally and taste wise to your book of easy healthy snack recipes for your child’s lunch. 

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