Insider’s Viewpoint: Back-to-School Bento Boxes

For fun and perfectly-portioned, kid-friendly meals, pack lunches bento-style! Bento (boxed lunches) originated in Japan and have become a popular sensation with children as well as adults. With a variety of colors, shapes, textures and finger foods, bento boxes are sure to please even the pickiest of eaters. They are also a perfect way to get in a serving of fun fruits and veggies. If you don’t have a divided reusable container, simply use muffin cups to create different sections and separate the ingredients.

Just Remember …
Whole Grain + Protein + Fruit + Veggie + Treat = A Healthy Balanced Bento Box

7 Ideas for Bento Boxes

1. D.I.Y. Mini Pizzas
   • Mini whole grain bagels
   • Pizza sauce, shredded mozzarella cheese, mini pepperoni, diced bell pepper (put each ingredient in its own silicone muffin cup)
   • Grapes
2. Bite-Sized Waffle Sandwiches
   • Mini whole grain waffles stuffed with pepper jack cheese and sliced turkey
   • Blueberries
   • Bell pepper strips
3. Crazy Kabobs
   • Turkey, cheese and apple cubes with honey mustard dipping sauce
   • Orange sections
   • Sliced cucumber
4. Hummus Dipper
   • Whole grain pita bread triangles
   • Cubed cheese
   • Hummus
   • Sugar snap peas
   • Strawberries
5. Peanut Butter Delight
   • Apple and banana slices
   • Peanut butter or SunButter
   • Raisins
   • Mini chocolate chips
   • Sliced Celery
6. Rainbow Pasta Salad
   • Whole grain pasta salad with shredded carrots, diced bell pepper and fresh green beans
   • Hard-boiled egg
   • Fresh or dried mango slices
7. Pinwheels
   • Try one of the three pinwheel recipes below!
   • Sliced apple
   • Chocolate covered raisins

Recipes

Turkey, Hummus & Veggie Pinwheels

Ingredients

• 1 (8-inch) 100% whole wheat tortilla
• 2 Tbsp. hummus (any flavor)
• 2 (1-ounce) sliced reduce-sodium deli turkey
• 2 roasted red pepper slices
• ½ cup baby spinach
• ¼ cup shredded carrots

Spread tortilla with hummus, leaving ½-inch border around the edge. Add remaining ingredients to one side of the tortilla. Tightly roll up and slice into 6 pieces.
Tex-Mex Pinwheels

Ingredients

• 1 (8-inch) 100% whole wheat tortilla
• ¼ cup mashed avocado
• ½ cup shredded romaine lettuce
• 1 slice sharp cheddar cheese
• 2 Tbsp. salsa
• ¼ cup black beans, drained and rinsed

Spread tortilla with mashed avocado, leaving ½-inch border around the edge. Add remaining ingredients to one side of the tortilla. Tightly roll up and slice into 6 pieces.
Ham, Pear & Havarti

Ingredients

• 1 (8-inch) 100% whole wheat tortilla
• 2 tsp. honey mustard
• 2 (1-ounce) slices honey ham
• 1 slice Havarti cheese
• ½ cup baby spinach
• ½ fresh pear, cut into matchsticks

Spread tortilla with honey mustard, leaving ½-inch border around the edge. Add remaining ingredients to one side of the tortilla. Tightly roll up and slice into 6 pieces.

Kathryn Long, RDN, LDN
Healthy Living Coordinator
Weis Markets, Inc
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