Healthy Bento Box Lunches for School

    By: Jacqueline Gomes, RDN, MBA 

    The key to kid-friendly food is to make it fun and include variety to reduce boredom; I encourage you to get your child involved in selecting foods in our grocery stores and in food preparation. How do you make it fun? Think Bento box, a variety of foods in different sections, this helps create visual appeal and different flavors and textures. What’s a bento box? A bento box is basically a single-portion take-out meal common in Japanese cuisine.  There’s no right or wrong way to create your bento box! Here are some tips to building your box…

    1. Select your Menu:
    • Proteins: Chicken, Turkey, Eggs, Cheese Almond butter, hummus yogurt
    • Carbohydrates: crackers, whole wheat bread or pasta, rice, oatmeal, mini bagels
    • Fruit: strawberries, blueberries, banana, applesauce, oranges, pears
    • Veggies: cherry tomatoes, spinach, cucumbers, celery, broccoli, bell peppers

    Other ideas…

    • Fruit salad on a Stick
    • Fun Shaped Sandwiches
    • Ants on a log (celery w/ nut butter & raisins)
    • Green salad – grilled chicken & favorite raw veggies
    • Trail Mix – whole grain cereal, dried fruits, nuts, dark chocolate pieces
    • Falafel
    • Pasta salad w/ bright colored veggies
    • Mini zucchini muffins
    • Hummus with pretzels
    • Tofu, edamame
    • String cheese

     

    1. Select your Container:
    • 4-ounce plastic containers with lids
    • Cupcake tins
    • Tiny jars – you know those individual serve jelly jars? Works great for dressings.
    • Plastic containers with dividers
    • DIY Bento. Select one medium sized container and create sections by using smaller containers or cupcake tins to section off your food items.

     

    1. Put it all together:
    • Pack an ice pack for food safety
    • Don’t forget a napkin & utensils if needed
    • Snacks help kids stay energized throughout the day – choose healthy options
    • Love note!

     

    Pre-Schooler Bento Box

    I put this lunch box together using my son’s favorite foods. For an older child simply use a larger container and cater to your child’s preferences! Remember, there is no wrong or right way to create a fantastic lunch for your child!

     

    Prep time: 5 minutes

    • DIY Bento Box
    • Basic plastic food storage container
    • 1 cupcake tin wrapper
    • 2 small square plastic containers
    • Flower shaped cookie cutter

     

    Ingredients:

    • 2 slices whole wheat bread
    • 1 Tbsp sunflower seed butter
    • Fresh strawberries & blueberries
    • 1/4 avocado
    • Whole grain “fish” crackers
    • 1/4 cup hummus

     

    Directions:

    1. Place storage containers in an organized fashion within the larger food storage containers.
    2. Fill each container using foods listed above. For the sunflower butter sandwich use a flower shaped cookie cutter to cut sandwich out.

    Enjoy!

    Recipe & photo by Jacqueline Gomes, RDN, MBA