Have a Plant: Fruits & Veggies for Better Health

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

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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