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Top Tips for Lunch Box Fruits and Veggies


Lunch Box Fruits and Veggies

No lunch box is complete without fruit and vegetables, and the more varieties you can incorporate, the better! Find everything you need in the Roche Bros. produce department.

These are our best tips to ensure that the produce you put in your kids’ lunch box isn’t still there when they come home from school:

1) Serve bite-sized choices: Keep it simple and kid-friendly with bite-sized fruit and vegetable choices, such as cherry or grape tomatoes, red seedless grapes, raspberries, blueberries or even raw broccoli florets, which you can buy already chopped in the produce department. You might even be surprised and find your kids asking for more! Clementines are also well-suited to the lunch box. Delicious and easy to peel, they become bite-sized wedges in a matter of moments.

2) Cut them up: Many kids, especially younger ones, eat more fruits and vegetables at lunch when they are cut up. Slice cucumbers or kiwi. Include chunks of cantaloupe or watermelon, and if you’re short on time, pick them up already cut in the produce department. Cut up apples or avocado into bite-sized pieces, and squeeze a little lemon or lime juice to keep them from browning.

3) Pair them with dip: Kids love food more when they can dip it! Partner mini carrots or celery sticks with a side of hummus for a protein and flavor boost. Add pita and they can make their own sandwich. Cut up strawberries or other fruit and pair it with a simple yogurt dip. Mix a little honey and vanilla extract into Greek yogurt and voila! You have yogurt dip and a healthy lunchtime snack.

4) Make a salad: The more colors of vegetables and fruit, the more nutrients in your son’s or daughter’s lunch box. So mix things up and make a fruit salad. Cut up several kinds of fruit. Make sure they are in-season and similar in their level of ripeness, and sprinkle with lemon or lime juice to avoid browning — all ways to yield a tastier salad that lasts longer.

For a veggie salad your kids will eat, try a mixture of veggies with a side of dressing, such as lettuce, cucumbers and cherry tomatoes with a side of balsamic vinaigrette. Or make a pasta salad the whole family can take for lunch for a few days! Boil bow ties, rotini or penne. Add anything from peas to bite-sized pieces of cucumber to onion. Make it a main course with pieces of grilled chicken or other meat. Add a light dressing and lunch is ready.

5) Add them to a sandwich: Fruit and vegetables make a sandwich even tastier! In addition to the traditional lettuce and tomato, use a vegetable peeler to make cucumber or carrot ribbons to add to a sandwich. Mash avocado with lime juice or make guacamole as a spread.For a unique spread that adds taste, texture and antioxidants, use leftover roasted sweet potato or pumpkin! Or make fruit the star of the sandwich with apples and cheese, or add sliced bananas to nut-butter sandwiches.