Pack some "new" in your lunches

Thing outside the box when packing up lunches this September. Using hummus as a sandwich spread or dip for veggies or crackers is a great protein boost while making egg pizzas is a different way for kids to enjoy their favourite flavours.

Lemon Mint Soy Bean Hummus

Using soy beans to add some protein is a wonderful addition to lunches. We grow them right here in Ontario too! Pick up a few bags and keep them in the freezer for snacks and side dish options. This hummus is perfect to serve with potato or tortilla chips.

Prep Time: 10 minutes
Cook Time: 5 minutes

1 cup (250 mL) frozen shelled soybeans
1 cup (250 mL) cooked chickpeas, drained and rinsed
1/4 cup (60 mL) each chopped fresh basil and mint
1 tsp (5 mL) grated lemon rind
3 tbsp (45 mL) lemon juice
1/4 cup (60 mL) water
3 tbsp (45 mL) extra virgin olive oil
Salt and pepper to taste

In a saucepan of boiling water, cook soy beans for about 5 minutes or until tender and plump. Drain well and let cool slightly. Place in food processor with chickpeas, basil, mint, lemon rind and juice. Pulse a few time until coarse. Add water and olive oil and puree until smooth. Stir in salt and pepper to taste.

Makes 2 cups (500 mL) or 12 servings.

Tip: Try this hummus as a spread on your next sandwich or wrap for added flavour and protein.

For more recipes using Ontario grains check out

Quick Morning or Lunch Pizza

This delicious and healthy take on pizza will have the little kids, and big kids, smiling and coming back for more. It’s fun and quick to make. Cut it into wedges or into thick strips for easy dipping.

Preparation Time: 4 minutes
Cook Time: 3 minutes
Makes 1 serving.

2 eggs
1/2 tsp (2 mL) dried oregano or basil (optional)
Pinch salt
8 slices pepperoni
2 tbsp (25 mL) shredded part skim mozzarella cheese
3 tbsp (45 mL) pizza or pasta sauce

Spray small nonstick skillet with cooking spray and heat over medium heat.

In a bowl, beat together eggs, oregano, if using, and salt; pour into skillet (and stir) and top with pepperoni and cheese. Cover and cook for about 3 minutes or until eggs are set and cheese is melted. Slide out onto plate and serve with sauce. Warm your pizza sauce in the microwave or enjoy it cold if you prefer.

Tip: Get creative by combining different meats, cheeses and veggies. Visit for more topping ideas. 

Online tips:
Vegetarian Option: Omit pepperoni and substitute 3 tbsp (45 mL) diced red or green pepper.

Meat Variations: try using about 3 tbsp (45 mL) chopped ham, turkey or chicken or cooked strip or peameal bacon or crumbled cooked sausage instead of pepperoni

Cheese Variations: try Tex mex flavoured cheese, old cheddar or Asiago cheese instead of mozzarella

Avocado Wrap and Roll

Using some hummus mashed in with the avocado for a great flavourful spread that has lots of colour too. Make them ahead for easier slicing.

Preparation Time: 5 minutes
Makes 8 pieces.

Half of an avocado
2 tbsp (25 mL) hummus
1 large whole wheat tortilla
2 tbsp (25 mL) shredded cheddar cheese
1 slice of deli ham or turkey
1 leaf red leaf lettuce

Using a potato masher, mash avocado with hummus until smooth. Spread over tortilla and sprinkle with cheese. Top with ham and lettuce and roll up. Wrap with plastic wrap and refrigerate until ready to serve (Make ahead: wrap and refrigerate for up to 24 hours).
Slice into 1 inch (2.5 cm) pieces to serve.


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