13News brought in chef Emily Cline to give parents some healthy lunch ideas.
INDIANAPOLIS — It’s back to school, and your child’s lunch is a key source of energy for their day.
13News brought in chef Emily Cline to give parents some healthy lunch ideas.
“I love making quick, healthy recipes for everyone to enjoy,” she said. “I actually have a nursing background, as well, and when you eat well, you feel great.”
Her first idea: a healthy spin on a peanut butter and jelly starting with wheat bread. Cline said wheat bread is a better alternative to white bread because it is less processed.
Cline also opted to use a no added sugar peanut butter.
“All you need is just a bunch of peanuts roasted up, and there’s a perfect peanut butter option,” Cline explained.
She also opted for an organic jelly.
To make the sandwich look like an Uncrustable, Cline removed the crust and pressed down the edges with a fork.
“If a spoon is easier, great,” Cline said, “I know they’ve come up with these little machines now on Amazon that you kind of clip them in there the sandwich, and it adds the side as well. So really, whatever you’re most comfortable with.”
Her next idea? A healthier version of a kid’s Lunchables using a bento box.
To make the wrap, she started with a wheat tortilla and hummus.
“Hummus is made of chickpeas, and that is a huge protein source. We are going to add lettuce, and then avocado, this is a healthy fat option. Then we are going to add some chicken.”
The chicken can be grilled or air-fried ahead of time to make mornings faster.
Cline added strawberries, carrots and mozzarella, another source of healthy fat, to complete the box.
Her third idea is a protein-packed bento box, similar to what you might find at a coffee shop.
“Protein gives us that energy to really thrive throughout the day. So first we are going to start off with the eggs. So we’ll use two of these,” she said.
Eggs can be hard boiled in an air fryer, microwave or on a stove.
Then she added a meat stick to the box, but emphasized the importance of checking the ingredient list.
“Minimal ingredients,” Cline reminded us, “we want that beef and not much more.”
She finished the box using carrots, a dollop of that hummus, and mozzarella cheese cubes.
To keep the items cold, slide an ice pack in their lunch box.
For more of Cline’s recipes, you can visit her Instagram: @Ecline_eats
Parents can also use AI to find low-fat, high-protein substitutes if their child does not like certain food items or has allergies.
Dining and Cooking