Skip the processed foods and pre-cut containers of fruits and veggies for lunchboxes this school year – they’re expensive, often packed with preservatives and lacking in flavor. Instead, look to local and seasonal treats to put together a healthy lunchbox. You’ll also eliminate single-use plastics by packing everything in reusable containers.
Avocado – Serve slices sprinkled lightly with salt. Mash ripe avocado and spread on whole-wheat tortilla wraps or pita bread. Combine chunks with tomato, green onion, cilantro and a squirt of lime juice for guacamole.
Breads – Look for whole-grain loaves and breads at the farmers market. Wrap well and freeze, cutting off slices as necessary every day. Choose whole-wheat tortillas, pita bread and lavash.
Quick breads – Bake muffins, mango or banana bread.
Lettuce wraps – Instead of breads, use large lettuce leaves to roll up veggies, cheese, tuna, slices of chicken or turkey, hard-cooked eggs, salad or guacamole and salsa.
Tropical fruit – Farmers markets and fruit stands are the best sources for local fruits that are freshly harvested from South Florida. Whole fruits like local bananas and longan are easy to add to a lunchbox. Cut up ripe local fruit to make a tropical fruit salad. Some examples:
• Small bananas, including different varieties like red and tiny bananas.
• Starfruit – Look for the sweet, not tart, varieties. Cut into stars to add to a fruit salad.
• Passion fruit – Cut open ripe fruit and stir pulp into a fruit salad or plain Greek yogurt.
• Dragon fruit – Good on its own, or add chunks to fruit salad.
• Mango – Delicious as is, or mix with other fruits for fruit salad.
• Jackfruit – Pack up cleaned arils.
• Mamey sapote – Cut ripe fruit in chunks.
Salad bowls – Put together your own healthy bowls! Start with leafy greens like kale or spinach. Add lean protein like chicken, tofu or fish. Mix in cooked and cooled brown or white rice, quinoa, chickpeas, veggies – beets, corn, beans, tomatoes, roasted sweet potato, for example. Dress with healthy vinaigrette (olive oil, vinegar or lemon or lime juice). Top with sprouts, nuts, raisins or dried fruits.
Healthier snacks – Munchable treats include cherry tomatoes, baked tortilla chips, popcorn (pop it yourself), dehydrated tropical fruits like mango, sapodilla, jackfruit, mamey sapote.
Make-your-own drinks – No need for sugary beverages! Make fruit-infused waters by adding slices of fresh fruits, cucumbers, mint to water. Add lemon or lime juice. Pour into a reusable thermos.
Fun with Lunchboxes
The night before, prepare lunchboxes with your kids so there’s no morning rush. Look for whimsical ways to make a creative presentation:
Bento boxes – Get inspired by these Japanese all-in-one boxes with compartments for different foods.
Theme meals – Try only round foods (hard-boiled egg slices, dragonfruit rounds, avocado circles, and so on.) How about Meatless Mondays – veggies, fruits, quinoa, plant-based cheese cubes? Select a type of cuisine to add new flavors.
Encourage Kids to Get Involved
Let kids help! They love to help and most kids love to learn to cook. Take them to the farmers market on the weekend to shop for the week’s ingredients. It’s a great teaching opportunity all around – they can meet the farmers who grow their food and taste new fruits and vegetables.
