I am all about the “bento box”–styled lunches; in other words, a deconstructed lunch. We often get stressed thinking about packing and making lunches, but thinking “deconstructed” makes it easier. You can add a few different items that make it balanced and fun for your child. If you have a “fussy eater” at home, try packing a deconstructed lunch using one or two items you know they love and introducing something they are less likely to eat (cue veggies).

Example lunch: Avocado egg salad, crackers, edamame beans, or chia pudding with berries.
 

Avocado Egg Salad Recipe

Serves 4

Ingredients

• 8 hard-boiled eggs
• 1 ripe avocado
• Salt and black pepper to taste
• 2 tbsp. olive oil
• 2 tbsp. lemon juice
• ¼ cup green or red onion, minced (optional)
• 1 tsp. chili flakes (optional)
   

Instructions

1. Mash avocado and mix with salt, black pepper, and seasoning of choice. Stir well to get a cream-like consistency.
2. Mash eggs with two forks. Add avocado mixture, green onions, lemon juice, and olive oil. Mix together well and adjust seasoning.
3. Serve with crackers or in a sandwich.

*Keep refrigerated for up to 3 days.

Blueberry–Chia Seed Pudding

Serves 2

Ingredients

• 3 tbsp. chia seeds
• ¾ cup milk (I used canned coconut milk)
• 1 tsp. vanilla extract
• 1–2 tbsp. blueberry jam (or your child’s favourite)
• Fresh berries for topping
   

Instructions

1. Mix together chia seeds, milk, vanilla, and jam. Place in airtight container and refrigerate for at least 3 hours. It should become gel-like.
2. Serve topped with fresh fruit

Angela Wallace

A registered dietician with the College of Dietitians
of Ontario, personal trainer and family food expert
who specializes in women and child nutrition and
fitness, she loves helping families get healthy
together.  

www.eatrightfeelright.ca