packed lunch

Banana in a blanket
Photo by Marusa Jonas

Banana in a Blanket

Download Handout Spanish Handout
Yield: 1 serving
Prep Time: 5 minutes
Ingredients:
  • 1 (6-inch) whole wheat tortilla
  • 1 Tablespoon creamy peanut butter
  • 1 Tablespoon cereal, crunchy nugget type or other variety
  • 1 banana, gently rubbed under cold running water
  • 1 teaspoon honey or maple syrup (optional)

Directions:

  1. Wash hands with soap and water.
  2. Lay tortilla on a plate.
  3. Spread peanut butter evenly on tortilla.
  4. Sprinkle cereal over peanut butter.
  5. Peel banana and place on tortilla.
  6. Drizzle honey or maple syrup on banana (optional).
  7. Roll the tortilla up.

Nutrition Information:

  • Serving Size (1 recipe):
  • Calories: 340
  • Total Fat: 10g
  • Saturated Fat: 2.5g
  • Sodium: 200mg
  • Total Carbohydrates: 58g
  • Fiber: 4g, includes 7g Added Sugars
  • Protein: 8g
  • Calcium: 4%
  • Potassium: 10%
Nutrition Software Used: ESHA Food Processor
Photo by Marusa Jonas

Cool as a Cucumber Whole Grain Wrap

Yield: 8 servings
Ingredients:
  • 4 whole-wheat or whole-grain tortillas (8")
  • ¼ cup low-fat ranch dressing, pesto or hummus
  • 2 cups lettuce or leafy greens
  • 1 small cucumber
  • 1 red bell pepper or tomato
  • ½ pound sliced low-sodium turkey breast

Directions:

  1. Wash hands with soap and water. Gently wash lettuce under running water and pat dry. Wash cucumber and pepper/tomato under cold running water. Thinly slice.
  2. Spread ranch dressing, pesto or hummus onto flour tortilla, staying one inch from edge.
  3. Layer with turkey and vegetables. Roll tortilla tightly.
  4. With a sharp knife, slice in half and serve.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1/2 wrap):
  • Calories: 110
  • Total Fat: 3g
  • Saturated Fat: 1g
  • Cholesterol: 10mg
  • Sodium: 430mg
  • Total Carbohydrates: 13g
  • Fiber: 3g
  • Protein: 8g
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor
Avocado Veggie Wrap

Avocado Veggie Wrap

Download Handout Spanish Handout
Yield: 4 servings
Ingredients:
  • 1 avocado, gently rubbed under cold running water, seeded, peeled and cut into chunks
  • ½ cup plain nonfat Greek yogurt
  • 1 teaspoon lime juice
  • ½ cup carrots, scrubbed with clean vegetable brush under running water, grated
  • ½ cup celery, scrubbed with clean vegetable brush under running water, chopped
  • ¼ cup red onion, chopped, scrubbed with clean vegetable brush under running water
  • 12 ounces cooked chicken breast, cubed
  • ½ cup blueberries, gently washed under cold running water
  • 4 (8-inch) whole wheat tortillas
  • 2 cups fresh spinach, chopped, gently rubbed under cold running water
  • 2 Tablespoons sunflower seeds or sliced almonds

Directions:

  1. Wash hands with soap and water.
  2. In a medium bowl, mash ½ of the avocado chunks. Add yogurt and lime juice and mix until combined.
  3. Add remaining avocado, carrots, celery, onion, and chicken. Mix gently. Fold in blueberries.
  4. Place tortilla on a plate. Top with ¼ of the chicken mixture. Top with spinach and sunflower seeds.
  5. Roll up tortilla.
  6. Store leftovers in a sealed container for up to four days in the refrigerator.

Nutrition Information:

  • Serving Size (1 wrap):
  • Calories: 387
  • Total Fat: 14g
  • Saturated Fat: 3g
  • Sodium: 674mg
  • Total Carbohydrates: 29g
  • Fiber: 8g
  • Protein: 37g
silly sandwich with strawberries
Photo provided by Cami Wells

Silly Sandwiches

Yield: 2 servings
Ingredients:
  • 1 whole wheat English muffin, 1 whole wheat bagel or 2 slices of whole wheat bread
  • 2 teaspoons ranch style dressing
  • ¼ cup shredded cheese or one slice of cheese
  • ½ cup grated or chopped vegetables such as red, yellow or green pepper, peas, beans, broccoli, celery, carrots, olives, tomatoes, summer squash ....

Directions:

  1. Wash hands with soap and water.
  2. Spread 1 teaspoon ranch dressing on each half of English muffin, bagel or slice of bread.
  3. Top with the cheese and vegetables to create a silly face.

Nutrition Information:

  • Serving Size (1/2 of an English muffin):
  • Calories: 150
  • Total Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 15mg
  • Sodium: 270mg
  • Total Carbohydrates: 16g
  • Fiber: 1g
  • Protein: 7g
  • Calcium: 15%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor