Simplify Lunch: Mix-and-Match Ideas Your Kids Will Love
Yunhee Kim
Mix-and-Match Strategy #1: Kid-Friendly Mediterranean
Just buy...
Plain Greek yogurt
Mozzarella balls
Mini whole-wheat pita pockets
Tomatoes (cherry or heirloom)
Cucumber
Canned tuna (in water or oil)
Then make...
Monday: Tuna Pockets
Mix 1⁄4 cup drained tuna with 1 Tbs. yogurt, chopped cucumbers, sliced tomatoes, and a few herbs. Stuff into two mini pita pockets.
Tuesday: Pita Crackers With Cucumber Raita
Cut 2 mini pitas in half. Brush on olive oil and sea salt or garlic salt. Bake at 450°F until pitas are crunchy, about 8 minutes. Mix 1⁄2 cup yogurt, 2 Tbs. chopped cucumber, and dill; pack in a container for dipping.
Wednesday: Stuffed Tomatoes and Grilled Cheese
Hollow out a few small tomatoes. Mix 1⁄4 cup drained tuna with 1 Tbs. yogurt and chopped cucumbers. Stuff tomatoes. Place three mozzarella balls in a pita pocket and grill until cheese is melted, about 5 minutes.
PSA: For a fruity treat, substitute plain Greek yogurt for one with a real fruit-flavor like Gerber Organic Yogurt Melts in banana strawberry.
Thursday: Salad Sticks
Thread cucumbers, mozzarella balls, and tomatoes on three 6-inch skewers. Cut off the pointy end.
Friday: Buy pizza! Or repeat a lunch.
Yunhee Kim
Mix-and-Match Strategy #2: Soups & Salads
Just buy...
Whole-grain pasta
Eggs
Canned black beans (drained and rinsed)
Salad mix with vinaigrette packet
Unsalted chicken stock
Leftover grilled chicken
Then make...
Monday: Egg-Drop Soup
Heat 2 cups stock and a pinch of salt on medium-high. Remove 1⁄4 cup and whisk in 11⁄2 tsp. cornstarch. Return to the pot and simmer for two minutes. In a small bowl, whisk 1 egg and 1⁄2 tsp. cornstarch. Slowly pour egg into broth, whisking at same time. Let stand until egg is cooked.
Tuesday: Pasta Salad
Toss 3⁄4 cup cooked pasta, 1⁄4 cup beans, and veggies from the salad mix. Use 2 Tbs. vinaigrette to dress.
Wednesday: Cobb Salad
Place 1 cup salad mix on bottom of container. Top with 1 cooled scrambled egg, 1⁄2 cup beans, and chicken slices.
Thursday: Bean Soup
In a saucepan combine 1 cup stock, 2 oz. chicken cubes, 1⁄4 cup cooked pasta, 1⁄4 cup beans, carrots and spinach from the salad mix, and spices, such as Italian seasoning; bring to a boil. Lower heat and simmer 5 minutes.
Friday: Pizza day!
Yunhee Kim
Mix-and-Match Strategy #3: Veggie Hacks
Just buy...
Butternut squash (roasted and mashed)
Riced cauliflower (such as Green Giant Cauliflower Crumbles or Trader Joe's Riced Cauliflower)
Eggs
8” whole-grain tortillas
Canned white beans (drained and rinsed)
Shredded cheddar cheese
Then make...
Monday: Butternut Quiche With Cauliflower Crust
Sauté 1 cup cauliflower in 1 Tbs. olive oil until soft, then mix it with 1 egg and 1⁄2 cup cheese. Press into a 9-in. pie dish (coated with cooking spray) to form a crust. In a bowl, whisk 8 eggs; stir in 1 cup cheese and 1 cup squash, then pour mixture over crust. Bake at 375°F for 30 minutes, or until egg is set. Eat for dinner; send leftovers to school.
Tuesday: Squash Quesadillas
Place 1⁄2 cup mashed squash and 3 Tbs. cheese between two tortillas. Cook on both sides in a nonstick pan coated with cooking spray until cheese is melted, 3 to 4 minutes.
Wednesday: Bean and Cheese Wraps
In a tortilla, roll 1⁄4 cup beans, 2 Tbs. cheese, and 1⁄4 cup riced cauliflower (sauté in a little olive oil to soften).
Thursday: Orange Hummus and Crackers
Puree 1 cup squash and 3⁄4 cup beans in a food processor until smooth. Store at least half in the fridge for another time. Make crackers by cutting small circles or other shapes from a tortilla; sprinkle with cumin and paprika. Bake at 400°F until crunchy, about 8 minutes.
Friday: You know what to do!
Round out the lunch box with one or two of these ideas:
Shredded carrot and zucchini tossed with a little pesto
Roasted chickpeas
Whole-wheat crackers sandwiched with mashed avocado and a little lemon
Nut-free trail mix with raisins, pumpkin seeds, and whole-grain cereal
Jicama sticks tossed with lime juice and chili powder
Grape and cucumber “salad”
Chopped apples tossed in lemon juice and sprinkled with cinnamon
Get ready to give grain bowls a go—yes, for the whole family—with our mix-’n’-match recipe chart. Tailor your bowls to what you have on hand, or put out a bunch of the ingredients and let kids craft their own.
Lunches inspired by Kate McMillan, coauthor of The Lunch Box; Erin Gleeson, author of The Forest Feast for Kids; and Cherie Schetselaar and Britney Rule, coauthors of The Mix-N-Match Lunchbox.