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Healthy Summer Lunch Ideas For Little Chefs

Published in Pediatrics, For the Health of It, Healthy Eating Tips Author: Allison Doerfler,RD LD

Summer can be a great time to let your kids explore the kitchen! If you’ve got children at home who are curious about cooking, there are several recipes they can try that require very little adult supervision and will help them feel more independent. This week, we’re putting the focus on lunch recipes that incorporate vegetables. Let your child try making one of the recipes below.

Lunch Wraps

Ingredients

  • Whole wheat tortilla or wrap
  • 1 tablespoon plain Greek yogurt or guacamole
  • 1 slice of cheese
  • Lunch meat of your choice
  • Washed and pre-cut veggies (Examples: green pepper, red pepper, onion, tomato, avocado)

If you don’t have pre-cut veggies, ask for a parent’s help.

Directions

Place your tortilla on a plate and spread the Greek yogurt or guacamole evenly. Next, layer on your meat and cheese. Sprinkle your pre-cut veggies on top. Roll your tortilla like a burrito and enjoy!

Tuna Salad Sandwich

Ingredients

  • 1 can of tuna
  • 1 celery stalk chopped
  • ¼ cup red onion chopped
  • 2 tablespoons mayo or plain Greek yogurt
  • 1 tablespoon mustard
  • 2 slices of whole wheat bread
  • A slice of lettuce and tomato (optional)

Directions

With the help of an adult, chop your celery and onion. In a medium bowl, add tuna, celery, red onion, mayo or plain Greek yogurt, and mustard. Stir the ingredients until well mixed. Layer the toppings on your bread slices and enjoy!

To make this recipe more fun, try adding a slice of lettuce and tomato to your sandwich.

Meat & Veggie Skewers

Ingredients

  • Lunch meat of your choice
  • Cheese cubes
  • Your choice of pre-cut vegetables (avocados, green/red peppers, tomatoes, etc.)
  • Your choice of fruit (strawberries, grapes, apple slices, watermelon, raspberries, etc.)
  • Toothpicks or wooden skewers

Directions

Using your toothpicks or wooden skewers, add your first meat layer by folding it into quarters. Next add a cheese cube, veggie and fruit. Repeat this process until you’ve run out of room on your toothpick or skewer.

If you want to make this recipe more exciting, try dipping your skewer into your favorite fruit/vegetable spread for extra flavor.

Bagel Pizza

Ingredients

  • 1 Whole wheat bagel divided
  • 2 tablespoons of tomato sauce per bagel slice
  • Washed & pre-cut vegetables
  • 5-10 small turkey pepperoni slices
  • ¼ cup of Mozzarella cheese

Directions

Using one whole wheat bagel, divide it into two slices horizontally. Next, layer your tomato sauce to your desired thickness. Add your pre-cut veggies and turkey pepperoni to the bagel tops. Sprinkle mozzarella cheese over the two bagel slices.

Next, you’ll want help from a parent. Place your bagel slices into the air fryer at 350 degrees for 5-10 minutes or until the cheese is golden brown. Have a parent remove the bagel pizza from the air fryer and let it cool completely before serving.

For more healthy lunch ideas your kids can make in the kitchen, contact your health care provider.