Keep it going

Breakfast might be the most important meal of the day, but lunch runs a close second. Studies have shown that children who eat a well-balanced lunch often do better in school and are more alert. It can be difficult enough to get your child to eat right when you're not there to monitor what he or she eats. But at the tuck shop, where the temptations of unhealthy snacks await, you have to up your game to get kids to actually eat what you've packed.

Though you might be tempted by their convenience and kid-friendly sizes, avoid pre-packaged, processed foods for your kids' lunches. They're expensive and loaded with sodium and preservatives. Be safe. Pack lunches properly to ensure food safety and freshness. Invest in a reusable ice-pack, a thermos to hold warm foods and a variety of different sized containers. Include a cloth napkin and reusable utensils to cut down on waste. Remind your child to always wash her hands before she eats.

Mini Grilled Ham 'n' Cheese Sandwiches

Mini Grilled Ham 'n' Cheese Sandwiches

These tasty little sandwiches will appeal to children, as they are just the right size for smaller mouths.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
130 kcal 8 g 8 g 7 g 2 g

Ingredients

6 slices whole wheat bread
6 slices Cheddar or mozzarella cheese
3 slices deli or cooked ham, beef or turkey
2 eggs
¼ cup evaporated milk
Pinch freshly ground black pepper
Musterd

Directions

  1. Spread 3 of the bread slices lightly with mustard. Top each with 1 slice of cheese, 1 slice of meat and another slice of cheese. Cover with the remaining break slices and press sandwiches together lightly. Cut off crusts, then cut each sandwich into 4 triangles.
  2. In a small bowl, whisk together eggs, milk and pepper. Dip sandwich pieces in egg mixture.
  3. In a non-stick skillet, heat a small amount of oil over medium heat. Cook sandwich pieces in batches for about 3 minutes per side or until lightly browned on both sides and cheese is melted, adding oil to the skillet and adjusting heat between batches as necessary.
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Tomato and Cheese Pita

Tomato and Cheese Pita

This lunch can be made in the proverbial "blink of an eye" — or close to it! Keep the necessary ingredients on hand and you'll always be ready with an instant meal.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
189 kcal 9 g 21 g 9 g 2 g

Ingredients

2 18 cm whole wheat pitas
¾ cup shredded Cheddar cheese
1 green onion, finely chopped
1 medium tomato, diced
¼ tsp dried basil
¼ tsp dried oregano

Directions

  1. With kitchen scissors, cut around edge of each pita to separate it into 2 rounds. Place cut side up on baking sheet and broil for 2 minutes or until lightly golden.
  2. Divide cheese between rounds, begin careful to spread evenly to their edges. Sprinkle with green onion and tomato, then with basil and oregano. Return to oven and broil for 3 minutes or until cheese start to melt.
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Tuna Veggie wraps

Tuna Veggie wraps

Wraps can be substituted with sandwiches or whole grain pitas. Make these the night before. Tasty for the kids or for you.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
263 kcal 24 g 20 g 9 g 4 g

Ingredients

1 can (170 g) water-packed tuna, drained
2 tbsp light mayonnaise
1 tbsp light sour cream or plain yogurt
1 tbsp dill pickle relish
Pinch freshly ground black pepper
2 leaves leaf lettuce
2 25 cm whole wheat flour tortillas
⅓ cup sliced English cucumber
½ carrot, grated
½ avocado, thinly sliced (optional)

Directions

  1. In a bowl, combine tuna, mayonnaise, sour cream, relish and pepper.
  2. Place a lettuce leaf on each tortilla. Top with tuna mixture, cucumber, carrot and avocado (if using). Fold up bottom of tortilla. Fold in sides and roll up.
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Focaccia Pizza Squares

Focaccia Pizza Squares

Focaccia is a type of Italian flatbread that is widely available in grocery stores today. It makes an ideal base for various toppings such as an easy pizza lunch.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
48 kcal 2 g 6 g 2 g 0 g

Ingredients

1 focaccia or Italian-style flatbread (about 400 g)
1 can (213 ml) tomato sauce
½ tsp dried basil
½ tsp dried oregano
½ cup finely minced ham
¼ cup diced green or red bell pepper
1 cup shredded Cheddar cheese

Directions

  1. Place flatbread on baking pan. In a bowl, combine tomato sauce, basil and oregano. Spread sauce mixture evenly over bread. Sprinkle with ham, green pepper and cheese.
  2. Bake in preheated oven for 15 minutes or until crust is golden and cheese has melted. Remove from oven and cut into 36 small pieces.
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Cheese Pizza Muffins

Cheese Pizza Muffins

These tasty muffins are ideal to have tucked away in the freezer for those days when you need an idea in a hurry.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
245 kcal 9 g 23 g 13 g 2 g

Ingredients

1½ cups all-purpose flour
1 cup whole wheat flour
2 tbsp granulated sugar
2 tsp baking powder
1 tsp dried basil
½ tsp dried oregano
½ tsp baking soda
½ tsp salt
2 cups shredded Cheddar cheese
1 egg
1½ cups buttermilk
⅓ cup vegetable oil

Directions

  1. In a bowl, combine all-purpose flour, whole wheat flour, sugar, baking powder, basil, oregano, baking soda, salt and cheese.
  2. In another bowl, whisk together egg, buttermilk and oil. Add to dry ingredients. Stir just until moistened.
  3. Spoon batter into prepared muffin pan. Bake in preheated over for 25 minutes or until muffins are firm to the touch. Cool 10 minutes before removing from pan to wire rack to cool completely.
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Lunchtime Burritos

Lunchtime Burritos

These wraps are so easy to make, and kids love them. This well balanced snack cab be served frequently.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
409 kcal 23 g 35 g 20 g 6 g

Ingredients

1 cup shredded cooked chicken, turkey or beef
¾ cup shredded cheese
⅓ cup salsa
¼ cup low-fat sour cream or plain yogurt
4 20 cm whole wheat flour tortillas
1 green onion, chopped
⅓ cup chopped red bell pepper
½ cup chopped romaine lettuce
1 avocado, thinly sliced (optional)

Directions

  1. In a bowl, combine chicken, cheese, salsa and sour cream. Divide mixture evenly among tortillas, spreading to within 2.5 cm of edges.
  2. Evenly sprinkle green onion, red pepper and lettuce over chicken mixture. Top each with thin slices of avocado (if using). Fold in sides of tortillas and roll up from the bottom.
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Homemade Mac 'n' Cheese

Homemade Mac 'n' Cheese

The all-time favourite with kids of all ages is easy to make from scratch!

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
563 kcal 26 g 52 g 28 g 1 g

Ingredients

2 cups elbow macaroni
2 cups 2% milk
2 tbsp all-purpose flour
Pinch salt
Pinch freshly ground black pepper
2 tbsp butter or margarine
2 cups coarsely shredded Cheddar cheese

Directions

  1. In a large saucepan, cook macaroni in boiling water according to package instructions until tender but firm. Drain and set aside.
  2. In the same saucepan, whisk together milk, flour, salt and pepper. Bring to a gentle boil over medium heat. Cook, stirring often, for 2 minutes or until thickened and smooth. Remove from heat.
  3. Stir in butter and cheese until cheese is melted. Stir in macaroni.
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