Lunch & Dinner

Yummy Quesadilla
Aloha Rice
Tuna Bites
Veggie Head Muffin
Holiday Wreath
Veggie Friend


Yummy Quesadilla

¾ cup brown rice
-1 can black beans, rinsed
-1 can salsa
-Shredded cheese
-Whole grain tortillas

Cook rice in rice cooker with help of an adult. Mix rice, beans & salsa. Line baking sheet with foil & spray with non-stick oil. Layer tortilla with rice/bean/salsa mixture, then cheese, then top with tortilla. Bake at 350 degrees until tortilla is brown & cheese is melted.

Food for Thought: Beans are a great source of protein.  Protein helps build strong muscles & supports proper growth.


Aloha Rice

-1 ½ cups dry brown rice
-½ cup juice from 8 oz can of pineapple chunks
-1 cup chicken or vegetable broth
-15 oz can black beans, rinsed

Place rice, pineapple juice, & broth in rice cooker.  Click to “cook” setting.  When rice is done, add sliced pineapple & rinsed black beans and stir.

Food for Thought: Brown rice is a healthier option than white rice.  It is high in fiber which helps you feel full and supports a healthy digestive system.


Tuna Bites

-1 can of tuna
-¼ cup hummus
-¼ cup shredded carrots
-¼ cup corn (frozen, defrosted)
-Whole wheat crackers or pitas

Mix tuna, hummus, carrots and corn.  Serve with crackers or pita, on healthy sandwich bread , or over a bed of lettuce.

Food for Thought: Tuna contains fatty-omega three acids that help with brain function and memory.  These tasty snacks are great brain fuel for all that hard studying!


Veggie Head Muffin

-whole wheat English muffin
-spread (cream cheese, hummus, nut butter)
-shredded cheese
-fun veggies (carrots, bell peppers, jicima, broccoli, cauliflower)
-raisins (for eyes)

Cut muffin in half and spread cream cheese/hummus/nut butter on.  Create silly or fun faces using small pieces, shreds of the veggies.  Shredded cheese adds the hair.  Enjoy!

Food for Thought: Whole wheat English muffin vs. regular white English Muffin?  Which one of these is rich in fiber, will leave you feeling full,  contains 100% whole grain, and promotes  healthy digestion?  The winner is the whole wheat English muffin!


Holiday Wreath

-½ whole wheat bagel
-spread (cream cheese, or hummus)
-broccoli, cherry tomatoes or red pepper

Spread cream cheese or hummus on bagel.  Cut up veggies and decorate your wreath – have fun!

Food for Thought: Did you know that broccoli is a good source of calcium, which is needed to build strong bones and teeth?!


Veggie Friend

-1 string cheese, split (for legs)
-1 slice cheese (for body)
-2 celery sticks (for arms/legs)
-1 cucumber slice (for head)
-shredded carrots (for eyes, nose, mouth)

Assemble the ingredients to make a friend – have fun!  Experiment with raisins, grapes, small pieces of apple, etc. for a different look.

Food for Thought: Carrots contain Vitamin A!  Vitamin A supports healthy vision, smooth skin, and shiny hair!  Eat Up!

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