LUNCH IDEAS FOR KIDS » vegan + healthy (bento box)
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veganplant-baseddairy-freeegg-freenut-freesoy-free
Originating from Italy, Nutella has become a beloved spread worldwide, known for its rich chocolate-hazelnut flavor. The vegan version retains the same creamy texture and indulgent taste, making it a popular choice for those avoiding animal products. Today, variations abound, with many opting for healthier sweeteners and oils, ensuring everyone can enjoy this classic treat.
Ingredients
- ●hazelnuts
- ●cocoa powder
- ●maple syrup
- ●vanilla extract
- ●salt
- ●coconut oil
Instructions
- 1Blend hazelnuts in a food processor until smooth and creamy.
- 2Add cocoa powder, maple syrup, vanilla extract, and salt to the hazelnuts.
- 3Blend again until fully combined and smooth.
- 4Scrape down the sides of the processor as needed to ensure even mixing.
- 5Slowly drizzle in melted coconut oil while blending until desired consistency is reached.
- 6Taste and adjust sweetness or cocoa as needed.
Ingredient Alternatives
maple syrup
Healthier: agave syrup
Cheaper: honey
Agave syrup is lower on the glycemic index.
coconut oil
Healthier: avocado oil
Cheaper: vegetable oil
Vegetable oil is more affordable and neutral in flavor.
Techniques
blending
Equipment
food processorspatulameasuring cups
tree-nuts
Also Known As
Chocolate Hazelnut SpreadPlant-Based Nutella
Ingredients
- ●2 large bananas
- ●1/2 cup Nutella or chocolate spread
- ●1/2 cup rice krispies
- ●4 large flour tortillas
- ●1/4 cup powdered sugar (optional)
- ●1/4 cup sliced strawberries (for garnish)
Instructions
- 1Lay a flour tortilla flat on a clean surface.
- 2Spread a generous layer of Nutella or chocolate spread over the tortilla, leaving a small border around the edges.
- 3Place a banana at one end of the tortilla and roll it tightly, ensuring the banana is covered by the tortilla.
- 4Once rolled, press the seam to seal it and repeat with the remaining tortillas and bananas.
- 5After rolling all the tortillas, slice each roll into bite-sized pieces, about 1 inch thick.
- 6In a shallow dish, spread the rice krispies out.
- 7Roll each sushi piece in the rice krispies to coat the outside.
- 8If desired, dust the finished rolls with powdered sugar for added sweetness.
- 9Arrange the sushi rolls on a plate and garnish with sliced strawberries.
- 10Serve immediately and enjoy your chocolate and banana sushi rolls!
Equipment
cutting boardsharp knifespatulashallow dish
Ingredients
- ●2 slices whole grain bread
- ●2 tbsp nut butter (peanut, almond, or cashew)
- ●1/2 banana, sliced
- ●1/4 cup strawberries, sliced
- ●1/4 cup blueberries
- ●1 tbsp honey (optional)
- ●1/2 tsp cinnamon (optional)
Instructions
- 1Spread 1 tablespoon of nut butter on one slice of bread.
- 2Layer the banana slices evenly over the nut butter.
- 3Add the sliced strawberries and blueberries on top of the banana.
- 4Drizzle honey over the fruit if desired.
- 5Sprinkle cinnamon over the fruit for added flavor if desired.
- 6Spread the remaining tablespoon of nut butter on the second slice of bread.
- 7Place the second slice of bread on top to form a sandwich.
- 8Cut the sandwich into bear shapes using a cookie cutter or into halves for easier eating.
- 9Serve immediately or wrap in parchment paper for a snack on the go.
Equipment
knifecutting boardcookie cutter (optional)
gluten-freenut-freesoy-free
Berry chia jam is a modern American spread that celebrates the natural sweetness of fruit combined with the health benefits of chia seeds. This jam is often used as a healthier alternative to traditional jams, offering a quick and easy way to enjoy fruit on toast or in desserts. With its simple ingredients and no cooking required, it's become a staple for meal prep enthusiasts.
Ingredients
- ●berries
- ●chia seeds
- ●honey
- ●lemon juice
- ●vanilla extract
- ●water
- ●salt
Instructions
- 1Combine berries and lemon juice in a bowl.
- 2Mash the berries with a fork until desired consistency is reached.
- 3Add chia seeds and honey to the mashed berries.
- 4Mix thoroughly until well combined.
- 5Let the mixture sit for 10 minutes to thicken.
- 6Stir again to ensure even distribution of chia seeds.
- 7Taste and adjust sweetness if necessary.
- 8Transfer the jam to a clean jar.
- 9Seal the jar and refrigerate for up to two weeks.
Ingredient Alternatives
honey
Healthier: agave syrup
Cheaper: sugar
Agave syrup is lower on the glycemic index.
chia seeds
Healthier: flaxseeds
Cheaper: ground flaxseeds
Flaxseeds can provide similar texture and health benefits.
Techniques
mashingmixing
Equipment
bowlforkjar
Also Known As
Chia Seed JamFruit Chia Jam
Ingredients
- ●1 cup peanut butter
- ●1 cup granulated sugar
- ●1 large egg
- ●1/2 cup chocolate chips
- ●1 tsp vanilla extract
- ●1/2 tsp baking soda
- ●1/4 tsp salt
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a mixing bowl, combine the peanut butter, granulated sugar, and egg. Mix until smooth.
- 3Add the vanilla extract, baking soda, and salt to the mixture. Stir until well combined.
- 4Fold in the chocolate chips gently into the dough.
- 5Scoop tablespoon-sized portions of the dough and roll them into balls.
- 6Place the dough balls on a baking sheet lined with parchment paper, spacing them about 2 inches apart.
- 7Flatten each ball slightly with a fork, creating a crisscross pattern on top.
- 8Bake in the preheated oven for 10-12 minutes, or until the edges are lightly golden.
- 9Remove from the oven and let the cookies cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.
Equipment
mixing bowlbaking sheetparchment paperforkwire rack
Ingredients
- ●2 cups rolled oats
- ●1 cup peanut butter
- ●1/2 cup honey
- ●1/2 cup chocolate chips
- ●1/2 cup chopped nuts (optional)
- ●1/4 cup flaxseeds (optional)
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
Instructions
- 1In a large mixing bowl, combine the rolled oats, peanut butter, honey, and vanilla extract.
- 2Mix the ingredients together until well combined and a sticky mixture forms.
- 3If using, add in the chocolate chips, chopped nuts, and flaxseeds, and mix until evenly distributed.
- 4Line an 8x8 inch baking dish with parchment paper, leaving some overhang for easy removal.
- 5Transfer the mixture into the prepared baking dish and press it down firmly with a spatula or your hands to create an even layer.
- 6Refrigerate the mixture for at least 1 hour to allow it to set.
- 7Once set, lift the bars out of the dish using the parchment paper overhang.
- 8Cut into bars or squares of your desired size.
- 9Store the bars in an airtight container in the refrigerator for up to a week.
Equipment
mixing bowlspatulabaking dishparchment paper
Ingredients
- ●1/2 cup popcorn kernels
- ●1/4 cup unsalted butter
- ●1/2 cup mixed nuts (almonds, cashews, walnuts)
- ●1/2 cup dried fruit (raisins, cranberries, apricots)
- ●1/4 cup chocolate chips
- ●1/2 tsp salt
- ●1/2 tsp cinnamon
Instructions
- 1Pop the popcorn kernels using an air popper or on the stovetop until fully popped.
- 2In a small saucepan, melt the unsalted butter over low heat.
- 3Once melted, remove from heat and stir in the salt and cinnamon.
- 4In a large bowl, combine the popped popcorn, mixed nuts, dried fruit, and chocolate chips.
- 5Drizzle the melted butter mixture over the popcorn mixture and toss to coat evenly.
- 6Spread the popcorn mixture onto a baking sheet lined with parchment paper.
- 7Bake in a preheated oven at 300°F (150°C) for 10-15 minutes, stirring halfway through.
- 8Remove from the oven and let cool completely before serving.
Equipment
air poppersaucepanlarge bowlbaking sheetparchment paper
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