Bon EYEppetit: Beans 2 ways

Back-to-school lunches

Make back-to-school lunches that are easy for you and healthy for your child. Since 80% of what children learn is processed through their eyes1, these beans 2 ways lunches contain nutrients to support their littler peepers. Beans are packed full of protein that support muscle growth2 even for those tiny muscles around the eyes. And the bell peppers in the black bean salad are high in vitamin A that helps aid night and color vision3.

Black bean & rice burrito with fruit cup
Serves: 1
Time: 25 minutes
Difficulty: Easy

Ingredients:
3 Tbsp. Black beans drained
1 Tbsp Shredded cheddar cheese
¼ Avocado
2 Tbsp Shredded carrots
¼ Cup Chopped romaine lettuce
1 8 inch whole wheat tortilla
Squeeze of lime juice

Side:
1 to 2 Strawberries
7 Chunks of pineapple

Steps:

  1. With a sharp knife, cut open the avocado and remove the pit. Next, cut out ¼ of the avocado flesh, place it in a bowl and add 1 teaspoon of lime juice.
  2. Mash the avocado with a fork until it is a spreadable consistency.
  3. Next, in a separate bowl, mix rice and shredded cheddar cheese together.
  4. Lay out the tortilla and cover with the avocado spread, leaving an inch thick border around the edges of the tortilla without any avocado spread.
  5. Next, in the bottom third of the tortilla lay out a log shaped portion of rice, beans, carrots and romaine.
  6. Starting at the lower third, fold over once and then fold in outer edges. Once you’ve done this, continue to roll the burrito.
  7. Cut burrito in half.

Fruit Cup

  1. Wash all fresh ingredients and dry.
  2. With a sharp knife, pluck leaves from strawberries and dice into bite sized pieces.
  3. Next, use your knife to cut the pineapple into bite sized chunks.
  4. Pack into small container with tight sealing lid.

Black bean salad with tortilla chips
Serves: 1
Time: 15 minutes
Difficulty: Easy

Ingredients:
½ Cup Black beans
½ Cup Diced tomatoes
¼ Cup Chopped fresh cilantro
1 ½ Tbsp Lime juice
1 Tbsp Olive oil
¼ Cup Corn
1/8 Cup Chopped bell pepper
1 ½ tsp Chili powder
1 ½ tsp Cumin

Side:
1 Bag of tortilla chips

Steps:

  1. Wash all fresh ingredients.
  2. Using a sharp knife, dice up tomato into small pieces. Then, dice up the bell pepper into similar sized bits.
  3. Taking a bunch of cilantro, chop it into small fine pieces.
  4. Next, drain the black beans.
  5. In a medium sized bowl, combine all of your ingredients and toss them together. Pack in a bowl with a secure lid.

Side of tortilla chips:

  1. In a plastic bag or small container, add 15 to 20 tortilla chips.

Pro tip: Add a frozen juice box or mini water bottle to the lunch pail to keep the black bean salad and beverage chilled until lunch.


[1] American Optometric Association, School-aged Vision: 6 to 18 Years of Age.. https://www.aoa.org/. Accessed February 1, 2018.
[2] healthychildren.org, Making Sure Your Child is Eating Enough. https://www.healthychildren.org/. Accessed February 4, 2018.
[3] healthychildren.org, Vitamin Supplements and Children. https://www.healthychildren.org/. Accessed February 4, 2018.