Back to School Lunch Box Ideas: Part 2 – Healthy & Easy Recipes for Kids
Back to School: Easy Vegan Lunches For Kids - Recipes for Busy Parents
Hey Meet the Vegans community!
Welcome to Part 2 of our Back to School series, where we’re continuing to share healthy, delicious, and fun lunch box ideas for your little ones. In this edition, we’re excited to introduce a balanced and tasty lunch box concept featuring pesto pasta and banana muffins as the star of the meal. Paired with fresh fruits like cut-up kiwi and strawberries, plus savory sides like cooked edamame beans and baby tomatoes, this lunch box is designed to keep your kids fueled and happy throughout the school day.
Our Pesto Pasta is a fresh, flavorful dish made with a vibrant basil pesto that’s packed with nutrients. It’s easy to prepare and makes for a satisfying lunch that your kids will love.
And for a sweet treat, our Banana Muffins are fluffy, delicious, and made with wholesome ingredients. These muffins are perfect for packing in lunch boxes or enjoying as a snack.
Here are five reasons why this lunch box series is helpful for mums and dads:
Time-Saving: Our lunch box ideas are designed to be quick and easy to prepare, helping busy parents save valuable time in the morning.
Nutritionally Balanced: Each recipe is carefully crafted to provide a balanced mix of nutrients, ensuring your kids get the energy they need to stay focused and active throughout the day.
Kid-Friendly: The recipes are not only healthy but also tailored to be appealing to kids, making it easier to ensure they enjoy their meals and eat well.
Versatile and Customizable: The ideas we share can be easily adapted to suit your child’s preferences, dietary needs, and what you have on hand, giving you flexibility in meal planning.
Stress-Free Mornings: By offering simple, make-ahead options, we help reduce the stress of last-minute lunch prep, making your mornings smoother and more manageable.
Health Benefits of Pumpkin Seeds and Bananas for kids
1. Rich in Nutrients:
- Pumpkin Seeds: Pumpkin seeds are packed with nutrients like magnesium, zinc, and healthy fats, which are essential for heart health, immune function, and maintaining healthy skin and bones. Learn more about the benefits of pumpkin seeds.
- Bananas: Bananas are an excellent source of vitamins and minerals, particularly potassium and vitamin C, which help support heart health and the immune system. Read about the health benefits of bananas.
2. High in Antioxidants:
- Pumpkin Seeds: These seeds are rich in antioxidants, which help protect the body from free radicals and reduce inflammation. Antioxidants can play a role in reducing the risk of chronic diseases. More on pumpkin seeds and antioxidants.
- Bananas: Bananas contain dopamine and catechins, powerful antioxidants that help reduce oxidative stress and promote overall health. Bananas and their antioxidant properties.
3. Boosts Digestive Health:
- Pumpkin Seeds: The fiber in pumpkin seeds supports healthy digestion and helps maintain regular bowel movements. Pumpkin seeds for digestive health.
- Bananas: Bananas are a great source of dietary fiber, which aids in digestion and helps to maintain a healthy gut. They are also easy to digest, making them ideal for sensitive stomachs. How bananas benefit digestion.
4. Supports Energy Levels:
- Pumpkin Seeds: The protein and healthy fats in pumpkin seeds provide a slow release of energy, helping to keep you feeling full and energized throughout the day. Pumpkin seeds and energy.
- Bananas: Bananas provide a quick source of natural sugars and carbohydrates, making them an excellent snack for an instant energy boost. They also help replenish electrolytes after physical activity. Energy benefits of bananas.
5. Promotes Heart Health:
- Pumpkin Seeds: High in magnesium, pumpkin seeds contribute to heart health by helping regulate blood pressure and blood sugar levels. Pumpkin seeds and heart health.
- Bananas: Bananas’ high potassium content supports heart health by helping to regulate blood pressure and reducing the risk of stroke. Bananas and heart health.
Time-Saving Tips for Easy Vegan Lunches For Kids
1. Ensures Balanced Nutrition:
- Prepping meals ahead of time allows you to carefully select a variety of nutritious foods for your child’s lunch, ensuring they get a balanced mix of proteins, healthy fats, and carbohydrates. This helps support their growth, concentration, and energy levels throughout the school day.
2. Saves Time and Reduces Stress:
- Preparing lunches in advance saves you from the morning rush. By having everything ready to go, you can avoid the stress of last-minute meal decisions, making mornings smoother and more efficient for both you and your child.
3. Promotes Healthy Eating Habits:
- When you take the time to prepare lunches, you can incorporate more whole foods and limit processed snacks. This not only ensures that your child eats healthier but also sets a positive example and encourages them to develop better eating habits early on.
4. Cost-Effective:
- Prepping lunches at home is more cost-effective than buying pre-packaged or take-out meals. By purchasing ingredients in bulk and making meals from scratch, you can save money while providing higher-quality, nutrient-rich food for your child.
5. Encourages Variety and Creativity:
- Meal prepping allows you to experiment with different ingredients and recipes, introducing your child to a variety of flavors and textures. This can help prevent lunchtime boredom and encourage them to try new, healthy foods. Involving kids in the preparation process can also make them more excited about eating what’s in their lunchbox.
Check out the recipes
Easy Vegan Banana Muffins
These Easy Vegan Banana Muffins are moist, fluffy, and packed with natural sweetness from ripe bananas. Made with simple, wholesome ingredients, they’re perfect for a quick breakfast, snack, or lunchbox treat. Customize them with your favorite add-ins like chocolate chips or poppyseeds for an extra delicious twist!
- Prep Time: 10
- Cook Time: 18-20
- Total Time: 28-30
Ingredients
- 3 ripe bananas, mashed
- 1/3 cup coconut oil, melted
- 1/2 cup coconut sugar (or brown sugar)
- 1/4 cup plant-based milk (almond, soy, or oat)
- 1 tsp vanilla extract
- 1 1/2 cups all-purpose flour
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 1/2 tsp ground cinnamon (optional)
- 1/4 cup chopped poppyseeds or chocolate chips (optional)
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease with coconut oil.
2. Mix Wet Ingredients:
- In a large bowl, mash the ripe bananas until smooth.
- Add the melted coconut oil, coconut sugar, plant-based milk, and vanilla extract to the mashed bananas. Mix well until all ingredients are combined.
3. Combine Dry Ingredients:
- In a separate bowl, whisk together the flour, baking soda, baking powder, salt, and cinnamon (if using).
4. Combine Wet and Dry Ingredients:
- Gradually add the dry ingredients to the wet mixture, stirring gently until just combined. Be careful not to overmix.
- If using, fold in poppyseeds of chocolate
5. Fill the Muffin Tin:
- Spoon the batter evenly into the prepared muffin tin, filling each cup about 3/4 full.
6. Bake:
- Bake in the preheated oven for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Remove from the oven and let the muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
7. Serve or Store:
- Enjoy the muffins warm, or store them in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week.
Notes
- Add-Ins: Feel free to add mix-ins like blueberries, chopped nuts, or shredded coconut to customize these muffins to your liking.
- Gluten-Free Option: Use a gluten-free flour blend to make these muffins gluten-free.
- Freezing: These muffins freeze well. Simply wrap them individually and store in the freezer for up to a month
Nutrition
- Calories: 160
- Sugar: 12g
- Fat: 7g
- Carbohydrates: 24g
- Fiber: 2g
- Protein: 2g
Pesto Pasta
This Pesto Pasta is a simple and delicious dish that’s perfect for any occasion. Made with fresh basil, sunflower seeds, and a squeeze of lemon, this pesto is vibrant, nutty, and easy to whip up in minutes.
- Prep Time: 15
- Cook Time: 30
- Total Time: 45
Ingredients
For the Pesto:
- 2 cups fresh basil leaves, packed
- 1/2 cup sunflower seeds
- 1/2 cup extra virgin olive oil
- 2 tablespoons lemon juice (about 1/2 a lemon)
- Salt and pepper to taste
For the Pasta:
- 12 oz (340g) pasta of your choice (spaghetti, penne, or fusilli work well)
- Salt for boiling water
- Optional: Extra basil leaves and sunflower seeds for garnish
Instructions
- Prepare the Pesto:
- In a food processor or blender, combine the basil leaves, sunflower seeds, and lemon juice. Pulse a few times to start breaking down the ingredients.
- With the motor running, slowly drizzle in the olive oil until the mixture becomes a smooth, creamy pesto. Stop to scrape down the sides if needed.
- Season with salt and pepper to taste. Blend again briefly to mix the seasoning evenly. Set the pesto aside.
- Cook the Pasta:
- Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente (firm to the bite).
- Reserve about 1/2 cup of the pasta cooking water, then drain the pasta.
- Combine Pasta and Pesto:
- In a large bowl, toss the hot pasta with the prepared pesto. Add a little of the reserved pasta water if the mixture seems too thick, and toss until the pasta is evenly coated with the pesto.
- Adjust seasoning if needed by adding more salt, pepper, or lemon juice.
- Serve:
- Serve the pesto pasta warm, garnished with extra basil leaves and sunflower seeds if desired.
- Enjoy:
- This dish is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of water or olive oil to bring it back to life.
Notes
- Sunflower Seeds: These add a nutty flavor and are a great alternative to pine nuts traditionally used in pesto.
- Lemon Juice: This adds brightness and balances the richness of the olive oil. Adjust to taste.
- Pasta Water: This starchy water helps the pesto cling to the pasta and makes the sauce silky.
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 2g
- Sodium: 250mg
- Fat: 25g
- Saturated Fat: 3.5g
- Carbohydrates: 50g
- Fiber: 3g
- Protein: 10g
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