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lunch Recipes

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Homemade Hummus, Veggie & Sprowt Wrap
1 spinach-flavored tortilla
1/3 cup hummus
2 slices of cucumber, sliced lengthwise
Handful fresh spinach leaves
Sliced tomato
1/4 of an avocado
Fresh alfalfa or broccoli sprouts
Fresh microgreens
Basil leaves (optional)

Homemade Hummus
1/4 cup tahini
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/2 cup fresh parsley (roughly chopped)
1/4 cup fresh tarragon (roughly chopped)
3 tablespoons fresh chives (roughly chopped)
1 large garlic clove (roughly chopped)
1/2 teaspoon salt
Once 15-oz. can of chickpeas, drained & rinsed
1-2 tablespoons water
Garnish with extra olive oil and chopped herbs

Homemade Hummus, Veggie & Sprowt Wrap

Creamy, cloud-like hummus meets crunchy cucumber and alfalfa sprouts in this after-school snack, sure to please even the pickiest eater.


How to make Heavenly Homemade Hummus:

In a food processor, whip up tahini and lemon juice until they are ultra smooth and creamy, about 1 and ½ minutes, pausing to scrape down the bowl of your processor as necessary.

Add the olive oil, parsley, tarragon, chives, chopped garlic, and salt to the whipped tahini and lemon juice mixture. Process for 1 minute, pausing to scrape the bowl as necessary

Add half the chickpeas to the food processor and process for 1 minute. Scrape the bowl, add the remaining chickpeas and process for until the hummus is thick and smooth, 1 to 2 minutes more.

If hummus is too thick or not creamy enough, run food processor while drizzling 1 to 2 tablespoons of water until it reaches your desired consistency. Scrape into a serving bowl, drizzle with olive oil and sprinkle with chopped herbs.


How to make Veggie & Sprowt Wrap:

Spread your hummus on the bottom 1/3 of the wrap, about 1/2 an inch from the bottom edge but spreading out on the side edges

Layer the cucumber, spinach leaves, tomato, avocado, sprouts, microgreens and basil

Fold the wrap tightly, like a burrito, tucking in all the veggies with the first roll and then wrapping firmly to the end. Cut in half and enjoy!

nutrition information

1 lb asparagus, trimmed and cut into 1 inch pieces
8 ounces mushrooms, quartered and sliced
1 tablespoon olive oil
salt and pepper to taste
8 oz chicken breast, pounded thin
6 cups baby spinach
¼ cup balsamic vinaigrette
1 large ripe avocado
¼ cup crumbled goat cheese

Roast Asparagus & Mushroom Salad with Chicken & Avocado

This is a nice spinach salad that will keep you full with healthy protein. Enjoy this orchestra of different summery flavors and textures.


Toss the asparagus and mushrooms in a baking sheet with oil, salt and pepper. Roast in the oven at 400F until they caramelize, about 20 minutes. Mix them up halfway through to make sure they roast evenly.

Season the chicken with salt and pepper, and grill or cook in a pan on medium-high heat until the chicken is golden brown and cooked through, about 3-5 minutes on each side. Let it rest for 5 minutes and slice.

Toss baked asparagus and mushrooms into bowl of baby spinach, top with chicken, sliced avocado, goat cheese and vinaigrette. Optional: cook an egg sunnyside up to top it all off. Enjoy!!

nutrition information

1/2 cup cooked quinoa
2 medium cucumbers, diced
2 medium tomatoes, diced
1/2 medium-sized red onion, diced
1/4 cup fresh parsley, finely chopped
2 tablespoons fresh mint, finely chopped
1 teaspoon sumac
2 tablespoons extra virgin olive oil
1/2 lemon, juiced
1/2 teaspoon salt
1/4 teaspoon pepper

Israeli Salad with Quinoa

The base of this salad is mainly tomatoes and cucumbers.  Adding quinoa provides an appropriate amount of protein, to make it a well-balanced lunch.

TIP: Cooking the quinoa the night before and this dish becomes fast, easy and “stove free” to be thrown together in a hurry! (Serves 5)


In a large bowl, combine the quinoa, cucumbers, tomatoes, red onion, parsley, mint. and sumac. Add the lemon juice and olive oil, tossing gently to combine. Sprinkle salt and pepper over the salad and mix gently to combine. Adjust the seasonings to taste.

nutrition information

Calories Per Serving: 134; Total Fat: 7g; Total Carbohydrate: 16g, Dietary Fiber: 2g, Sugar: 1g; Protein: 4g.

1 large zucchini
8 medium carrots
1 bunch green onions
3 cloves of garlic
1/2 bunch fresh parsley
1 recipe of regular pancake batter

Zucchini & Carrot Stuffed Fritters

A vegetable fritter isn’t anything new, but during the cold winter season, they can be just the thing to liven up your kitchen! This quick and easy recipe is a great way to bring the whole family around the table! This dish is loaded with zucchini, which can not only lower cholesterol and blood pressure, but can be used as an anti-inflammatory! To spice things up a bit, you can add any veggie you want to get some more super powers! Stay warm this season with these mouth-watering fritters! (Serves 16)


To start, peel zucchini and carrots. Grate the zucchini and the carrots using the large holes on a box grater. Dice the onions, garlic, and parsley. Set aside.

Make one recipe of your favorite homemade or store-bought pancake mix. Make recipe as called for using 1/4 cup less liquid. The zucchini will add a great deal of liquid to the mix, don’t worry.

Pre-heat a skillet to medium-high and brush it gently with olive oil. Stir together the prepared vegetables and pancake mix. Use a 1/3 measuring cup to scoop the batter onto the heated skillet. Cook 2-3 minutes and flip.

Cook an additional 2 minutes and remove from heat. Sprinkle liberally with salt and allow the fritters to cool slightly before serving. Serve with butter, sour cream, or even a nice bacon jam if you have it! Enjoy!

nutrition information

Calories Per Serving: 240; Total Fat: 0g; Total Cholesterol: 0mg; Total Sodium: 330mg; Total Potassium: 2130mg; Total Carbohydrate: 56g; Dietary Fiber: 17g; Total Protein: 8g

The Sandwich:
4 small whole wheat pitas
2 eggs, hard-boiled and sliced
1 medium eggplant, sliced thick
8 Tbs hummus
1 cup of red or white cabbage, thinly shredded
1/4 cup tahini sauce
2 large spicy garlic pickles, sliced
Olive oil
The Sauce:
1/2 cup sesame paste
1/4 cup lemon juice
1/2 cup boiling water

Sabich Pita Sandwich

Sabich is a traditional Israeli vegetarian dish of roasted eggplant with hard-boiled egg, tahini sauce and vegetables, often eaten in a pita for a healthy vegetarian lunch.  While the eggplant is traditionally fried, we roast it to keep the dish light and healthy. The sandwich gets a big hit of protein from the egg, hummus and tahini and heart-healthy fiber from the whole-wheat pita and eggplant. One serving provides 10 g of dietary fiber, which promotes gastrointestinal health, as well as providing an array of anti-carcinogenic benefits. The high carbohydrate content will provide fuel for your child throughout to run and play throughout the day. So enjoy these great sandwiches as a well-balanced brunch while imagining yourself laying on the Mediterranean Sea.  (Serves 4)


Tahini Sauce:

Fill pot with 1/2 cup of water and put on high heat until boiling. Mix 1/2 cup sesame paste, 1/4 cup lemon juice and 1/2 cup boiling water in a bowl until smooth. Salt to taste.

Pita Sandwich:

Preheat the oven to 450 degrees. Brush a baking sheet with olive oil or spray with cooking spray.

Lay the eggplant on a cooling rack over a sheet pan (to catch the juices and avoid a mess!) and give each slice a generous sprinkle of kosher salt. Flip each slice over and salt the other side. Allow to sit for anywhere between 30 minutes and 2 hours. Give the eggplant slices a quick rinse to remove the salt and blot dry with paper towels. Salting draws the water out of the eggplant to make it grill better!

Arrange the eggplant slices on the prepared baking sheet. Brush the eggplant with olive oil and season with salt and pepper. Roast for 20 minutes, or until tender and browned. Remove and allow to rest until cool enough to handle.

Cut the top 1/4 off of each pita bread. Using a spoon, spread one side of the inside of each pita with two tablespoons of hummus. Lay two or three slices of eggplant flat against one side of each pita and top with the sliced egg. Add some of the cabbage to each pita. Add the pickle slices, if desired, and drizzle with tahini sauce.

TIP: Lots of people shy away from hard-boiled eggs because of the sulfuric smell. However, that smell means the eggs have been overcooked – that dark-green, unappealing ring around the outside of the egg is another telltale sign that your egg’s spent too much time in boiling water. For perfectly cooked hard-boiled eggs, put your eggs in a saucepan and cover with cold water. Bring the water to a boil, turn off the heat, cover the pot and let the eggs sit in the water for 10 minutes. After ten minutes, dunk the eggs in ice water to stop the cooking process. Your whites will be perfectly set and the yolks will stay bright yellow and creamy – with none of that sulfuric smell!

nutrition information

Calories Per Serving: 352, Total fat: 18g; Total Carbohydrate: 33g, Dietary Fiber: 10g, Sugars 5g; Protein: 18g.

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