KIWI Lunch Guide

Lunch Guide

Your guide to school lunch, packing lunch, + National Take Your Parents to Lunch Day

What’s on your child’s tray?

What should—and shouldn’t— be served in school

Get answers!

Talking to your child’s school about lunch

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lunchbox recipes your kid will actually eat

Secrets from top school lunch programs

For better

school lunches Start here!

Learn what makes a healthy lunch Stop off at MyHealthySchool.com to see what a healthy school lunch should look like.

Start making a difference While you’re at MyHealthySchool.com, pick up the Parent Toolkit to learn how you can make a difference in your local schools.

Take Your Parents to Lunch Day

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You made it! Let food bring you together with your child’s school for the sake of kids’ health.

Inspire other leaders Meet with school officials. Use the School Toolkit to inspire them to join the movement.

Enter to win prizes!

Share your tales and photos about sweet, funny, and crazy lunchtimes at MyLunchTales.com

On October 17, 2012, join your child for lunch and be part of the movement for healthier school lunches for every child.

for a chance to win fun prizes from Stonyfield.

Get ready for the big day Sign up at KiwiMagOnline.com/college to join webinars about the importance of healthy school lunches with experts from the School Nutrition Association and Robyn O’Brien. Š2012 May Media Group LLC. All rights reserved.

Your Lunch Day cheat sheet Going to lunch at school? Take these questions along!

In order to strengthen school meal programs and promote healthy changes to school menus, it’s important for parents to understand how school nutrition programs operate. Every school must follow complex new federal regulations when planning and serving school meals, and each school cafeteria has unique challenges and circumstances that can impact menu planning, ranging from available equipment to local labor and food costs. Here are some questions to discuss with your school’s food service director or cafeteria manager to help you better understand the food system at your child’s school—and how to improve it.

How do you develop the menus?

The menu development process varies among school districts, so find out what goes into choosing what will be served every day. Who’s on the team that develops the recipes and buys the food? How often do the offerings change? Ideally, you’ll get answers that show you how much thought is put into each day’s lunch.

How have your menus changed to meet the new USDA guidelines?

Schools participating in the National School Lunch Program are required by federal law to serve meals that meet a variety of nutrition requirements. Learn about the changes in detail in the National Take Your Parents to Lunch Day toolkit, What makes a school meal? Some schools have had to make big menu changes to meet the new guidelines, but for others, it’s just a matter of making existing menu items more prominent. Ask the food service professionals if they can compare a typical lunch from this year to one from last year, and you’ll get a sense of what they’ve changed.

How are the lunches at our school funded?

By asking this question, you’ll be able to learn more about the challenges the school faces in getting healthy food out on the lunch line. There might be money from the school district, the state, or the federal government; however, even when there’s a federal reimbursement for meals served to lowincome students, the amount often doesn’t cover the real cost. So, schools rely heavily on student and faculty food purchases to cover the rest. Ask for a breakdown in where your child’s lunch money goes—it can be fascinating to learn how schools stretch their dollars! In most cases, the federal reimbursement for free meals served to low-income students does not cover the cost of preparing and serving those meals.

What’s your approach to organic and local food?

Choosing organic and locally-produced foods whenever possible is great for students and the environment, so find out whether the school has made efforts in those areas yet. Cost and availability may be hindering the food service director, but a willingness to discuss the topic and explain any limitations is a great place to start.

What is the difference between the main items in the lunch line and the extra things kids can buy?

School meals are the main entrée items and sides that make up the main school menu, and what the district receives a small reimbursement for by the federal government. These are the food items that are subject to the federal nutrition guidelines, so the food service professionals should be able to point out why each and every item is there, nutritionally speaking. The other things you’ll see for sale (like snacks and beverages besides milk) are called a la carte items. They help fund the rest of the food being served and, depending on the school district, can run the gamut from whole grain granola bars to sugary sports drinks. Find out what a la carte items are offered at your school so that you can voice your opinion on whether they are the best choices.

How can we support your efforts to get students to try the healthier food choices?

Food service providers should be able to explain what they’ve learned about making healthy food appealing to children, thanks to their years working with kids. By telling them you want to support their efforts, you’ll be reinforcing the idea that National Take Your Parents to Lunch Day is about building communication, so you can all work together for the benefit of the kids.

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lunches Meet the schools that inspire us on National Take Your Parents to Lunch Day—and all year long.

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ot enough fresh fruits and veggies! Too many sugary drinks! So many processed snacks! All too often, it’s what’s wrong with school lunches that grab the headlines. But here at KIWI, we know that plenty of schools are working hard to improve their food and are eager to share what they’re doing with parents. Here are a few of our favorites!

The Learning tree child care centers

Academy for global citizenship

Aurora Waldorf school

Plus: three schools that took part in National Take Your parents to lunch day 2011

The Learning Tree Child Care Centers Southeast Michigan

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hen it comes to trying new, healthy foods, most kids are a little reluctant at first, says Karen Ballard, regional director for the Learning Tree Child

Care Centers. “But once they see their classmates gobbling up a particular dish, they start eating it, too—it’s peer

raisins for transportation week. “We want to show kids

pressure at its finest!” says Ballard. Since 1982, all four

that making healthy food is just as fun as making treats. A

branches of The Learning Tree Child Care Centers have

child might not eat the veggie pizza her parent buys, but

emphasized the importance of teaching kids to eat nutri-

she’ll eat one she makes herself,” says Ballard.

tious foods. The schools’ no outside food policy ensures

The Learning Tree Child Care Centers have taken on

daily meals and snacks eaten by the Learning Trees’ 280

other impressive green initiatives, too. Last school year,

students are made from scratch with whole grains, fresh

they made the switch from paper to cloth napkins and

fruit and vegetables, and organic meat and dairy. And

swapped plastic utensils and dishware containing BPA

no one’s complaining: Students love eating dishes like

for safer options made from stainless steel, silicone, and

applesauce flaxseed pancakes in the morning, and organic glass. With their award money, they’re hoping to educate chicken teriyaki for lunch, says Ballard.

Learning Tree preschoolers have a hand in preparing

parents on sustainability and healthy eating by holding seminars with green experts and organic farmers. “We

the food, too. Weekly lesson plans are theme-based and

currently do a lot of emailing with our parents to update

include a related cooking lesson, like whole wheat waffles

them on the green directions we’re taking,” Ballard says.

for “W” week or cars made out of sliced bananas and

“But we’d love to take it to the next level.”

Most popular lunch served: Chicken Mex Mac-n-Cheese with diced organic chicken, cottage cheese, whole wheat noodles, cheddar cheese, and ground flaxseed Recent healthy update: “Lately we’ve been focusing on serving foods as unprocessed as possible,” Ballard says. Instead of cheese slices or canned beans, for instance, Learning Tree now opts for large blocks of cheese they can slice, or dry beans that they soak and cook.

Students’ reaction in one word: Enthusiastic!

What parents can do: Don’t assume that all preschools are alike. When seeking one out for your child, shop around and ask questions about a school’s green initiatives, like whether they serve organic food or use nontoxic cleaning products. “Don’t be afraid to dig a little deeper!” Ballard says. “Find out whether the school’s direction matches what you’re passionate about. If not, look somewhere else.”

Academy for Global Citizenship Chicago, Illinois

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here are a whole lot of impressive things about the K-4 charter school (classroom

nutritious breakfasts and lunches from scratch for its

composting, a chicken coop, and daily

250 students. “Everything we serve is a healthier take on

yoga to name a few), but the most impres-

‘normal’ kid food,” Schnitzer says. In the morning, kids

sive of all might be that 100 percent of the food served

clamor for oat flour pancakes with fresh berry compote or

at the Academy for Global Citizenship (AGC) is organ- potato and tempeh hash; at lunchtime, it’s tofu steaks with ic. “Currently, we spend about 60 cents more per meal than what the federal government allots us, but ven-

maple marinade or hummus and veggie sandwiches.

Most of the produce served at AGC is locally sourced,

dors have worked with us to find a middle ground that

and soon, thanks in part to the award money, some of

keeps us both in business,” says the school’s Director of

the fruits and veggies will come right from the school’s

Sustainability & Operations Dan Schnitzer. As a char-

backyard. Since AGC’s garden lacks the proper protocol

ter school, they sometimes receive additional funding

to be designated as an approved food vendor (currently,

through federal and private grants, but they also find

only guidelines that ensure and document safe growing,

creative ways to save money by minimizing food waste

harvesting, and handling practices exist for farms, not

(serving only what they know their students will eat)

school gardens), the school can’t safely serve the produce

and analyzing food costs to develop less expensive

they grow as part of cafeteria meals (kids can eat it in the

menus.

classroom as snacks, and it’s also given away to families).

Opened four years ago, the Academy for Global Citizen- “We’re working to develop guidelines that are geared speship uses a holistic approach to promote environmental

cifically towards schools,” says Schnitzer. “We’ll also create

sustainability and global education for its students. The

a manual for other public schools so they can serve food

school uses green cleaning products, recycles, and serves

from their gardens in their cafeterias, too.”

Most popular lunch served: Chicken or tofu teriyaki stir-fry with broccoli and almonds Recent healthy update: Initially, AGC served some organic frozen or processed items, says Schnitzer. Now, everything is cooked in-house from scratch except the bread, which comes from a local, organic bakery.

Student reaction in one word: Delicious!

What parents can do: Start working with the administration, but don’t expect everything to change right away. “We had the luxury of starting fresh, but most schools don’t,” Schnitzer says.

“Demanding massive change all at once in an existing system won’t work. Pick one thing this week, month, or year to work on—like recycling or starting a garden—and make it the new norm before moving on to something else.”

Aurora Waldorf School West Falls, New York

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urora Waldorf School aims to feed the minds, bodies, and souls of their 220 students—and thanks in part to stellar, from-scratch meals, it’s doing just that.

There’s just one hot entree per day (with a separate op-

In the spring of 2010, the school began selling all-

tion available for kids with special dietary needs), and

natural soups by the quart for busy parents to serve

everyone eats at the same time. “It helps build com-

their families at home. The modest profit was put

munity. Having a conversation about the food is some-

towards jump-starting a school lunch program last

thing easy that everyone can partake in, which builds

fall (previously, all students—in preschool through

enthusiasm,” says Pieters.

high school—packed their lunches), with meals

The school recently launched a guest chef series: Re-

made from fresh ingredients that are as local and or-

gional chefs are challenged to prepare a local, organic

ganic as possible. “Now parents don’t have to worry

meal on a limited budget for the entire school. “We

about packing lunches and know their children are

tried it last spring with a vegetarian sushi chef and all

still eating healthful foods,” says Lisa Abt Pieters, the the kids loved it,” says Pieters. This year, they’ll have a school’s development director and founder of the school’s lunch program.

vegan chef, a soul food chef, and a gluten-free chef.

And the humble soups that started it all? At $7.50 a

In addition to serving not-so-standard fare like

quart, it’s still the biggest source of revenue for Au-

macaroni and cheese with pureed butternut squash

rora Waldorf ’s lunch program. “Wednesday is still

and sausage escarole soup, there’s something else

soup day, and it’s always popular. We usually sell 30

unique about Aurora Waldorf ’s lunch program:

or 40 quarts every week!” Pieters says.

Most popular lunch served: Brown rice, quinoa, or millet and topped with greens, chickpeas, cucumbers, roasted root veggies, and sesame seeds Recent healthy update: The lunch program started out with minimal equipment, but now, thanks in part to the award money, Aurora Waldorf is planning to purchase a commercial-sized mixer to make fresh bread in large batches. They’ll also be adding new menu items.

Student reaction in one word: Joy! What parents can do: If you don’t like the food your child’s school serves, stop paying for it.

Then, connect with other parents who feel the same way—and let the school know. “If no one is buying the junk food or frozen pizza, schools will be forced to do something different, because in the end it’s about their bottom line,” Pieters says.

lus:schools that took part in National PThree

Take Your Parents to Lunch Day in 2011!

Parents lined up with a lunch tray at 14 elementary schools in Utah’s Provo City School District. On the menu: rosemary chicken, rice pilaf, steamed vegetables, a 100 percent whole grain roll, fresh local melon, and an oatmeal cookie. “It was a great way for parents to see what’s actually happening at lunch,” says Child Nutrition Director Jenilee McComb. “And we served exactly what we’d have been serving anyway. We’re proud of what the kids are eating.”

At Richard D. Hubbard Elementary School in Berlin, Connecticut, Food Services Director Tim Prosinski was on hand to cook up the day’s special (chicken and fresh peppers over pasta) right in front of the kids. And the parents who attended were not only happy to meet Chef Tim and his hardworking kitchen staff— they were excited to spend the time with their kids. “It’s important to support them in everything they do,” says dad Ken Kuckel.

At Mystic Valley Charter School in Malden, Massachusetts, food is delivered hot from an outside, nutrition-conscious vendor and kids eat in their classrooms. “My daughter was a little mortified at first that I was there! But she eventually let her hair down and enjoyed it—and the food was delicious,” says mom Janice Newell-Bissex, who was instrumental in bringing the healthier fare to the school last year, as part of the school’s Wellness Committee.

The jumbo ravioli with basil marinara sauce and green beans weren’t just a hit with the families, either: “You know when the teachers start ordering the food, it’s good!” Newell-Bissex says.

To read more school lunch success stories visit traytalk.org, a School Nutrition Association site.

What should a lunch tray look like?

Here’s the scoop on what schools are serving up

Today’s school lunches are required to be well-balanced meals that meet tough new federal nutrition standards, which means you won’t find any super-sizing in the lunch line. Five key changes that went into effect for this school year:

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School lunches must be trans fat–free; less than 10 percent of calories can come from saturated fat

Meals must meet ageappropriate calorie limits and portion sizes

Schools must serve at least ½ cup of fruit and ¾ cup of veggies each per meal

Milk must be fat-free or 1 percent (flavored milk must be fat-free)

Half of all grains offered must be wholegrain rich

The minimum two required servings of fruits or veggies a day is a great way for kids to take in a variety of healthy vitamins and nutrients. Orange veggies, such as carrots, sweet potatoes, and pumpkin, are good sources of vitamin A, which is important for a strong immune system. Dark green veggies, like broccoli, kale, and spinach are a great source of iron, a nutrient that’s needed to make red blood cells. Schools must now offer at least one serving of dark green and red/orange veggies every week. Not only is serving veggies with low fat dip or salad dressing a guaranteed kid-pleaser, but it provides kids with a healthy dose of fat, a must-have for kids’ brains and nervous systems to develop correctly. Plus, fat is essential for helping the body absorb certain vitamins, such as vitamins A, D, E, and K.

More than a satisfying treat for a sweet tooth, fruit is an important component of a well-balanced lunch tray. Schools are required to offer at least two daily servings of fruits, veggies, or both—and kids are now required to take one with every lunch. Fruits are good cholesterolfree sources of potassium, fiber, vitamin C, and folate, and most are naturally low in fat and calories.

Fresh, whole fruit is best, but fruits canned in their own juices, as well as frozen or dried options, also offer loads of nutrition.

Schools know that milk does a kid’s body good, which is why at least eight ounces of milk is part of the meal. Milk ranks among the top sources of calcium, vitamin D, protein, potassium, magnesium, riboflavin and zinc, making it especially important for kids’ growing bones and overall development. Schools must offer fat free or 1% milk options to help keep excess dietary fat and cholesterol in check—you’ll find all the protein of whole milk in the lighter milk options, but minus the extra fat and calories.

Pile up whole grain bread, lean protein, and veggies, and you’ve got a sandwich full of nutrition. The whole grain bread contains fiber plus vitamins and minerals, such as B-vitamins, magnesium, iron, and vitamin E. Move onto the sandwich filling, and you’ve got protein, the building block of bones, muscles, and blood. Schools must serve a lean protein with every meal, such as turkey or chicken, peanut butter, hardboiled egg, or yogurt.

3 keys to a healthy lunch Packing a nutritious meal that’ll power your child through the day shouldn’t be rocket science. Remember these three components, and lunch-making will be a breeze.

Go natural and organic Because of their small size and rapid growth rates, children are especially vulnerable to the artificial additives and synthetic chemicals and pesticides found in many conventional foods. Always pack all-natural foods made without artificial colors, dyes, or preservatives, and go organic when possible. It’s healthier for kids and the planet.

Strike a balance Well-rounded lunches help kids meet their daily nutritional needs while giving them the energy to make it through busy school days. Half of each meal should consist of vitamin-rich fruit and veggies; divide the remaining half equally between whole grains and lean protein like turkey, beans, or low-fat yogurt (we’re big fans of Stonyfield Organic). If the protein doesn’t include dairy, consider adding a carton of low-fat milk or soymilk. (For more tips on packing balanced lunches, see Your Lunch Box Cheat Sheet.)

Skip excess sugar There’s no need to do away with the sweet stuff entirely, but it’s a good idea keep treats small. Too much sugar can cause kids’ blood sugar to crash, setting them up for tired afternoons. An all-natural fruit leather or two small cookies is enough to satisfy your child’s sweet tooth—without sacrificing her energy.

Afternoon energy-boosters Pack your child’s lunch box with legumes such as

edamame

chickpeas (try hummus if your kid doesn’t like plain chickpeas)

kidney beans (toss ‘em into a salad)

to help her avoid an afternoon slump. These foods contain tyrosine, an amino acid that works to keep the brain energized, says Amy Shapiro, R.D., founder of nutritional counseling service Real Nutrition NYC.

Another easy way to combat low energy: water. “If a child is thirsty, he’s already dehydrated—and one of the first symptoms of dehydration is fatigue,” says Elizabeth Somer, R.D., author of Eat Your Way to Happiness. Since the amount of water each kid needs depends on his size, activity level, and even the weather (we lose more water through sweating when it’s hot out), encourage your child to drink enough water so that his urine is clear or pale yellow—just be prepared for a daily discussion on pee color! One way to help: “Remind him to take 10 gulps of water every time he passes a fountain,” suggests Somer.

Your Lunch Box Cheat Sheet Is the lunch you’re packing well-rounded?

It is if you can check off each of these boxes:

Vegetables and fruits The more the better: Try to incorporate colorful veggies into your main dish (lettuce on a sandwich, peppers in a pasta salad) and add a piece of fruit for a sweet treat.

Grains Whole grains are your best bet because they contain fiber, as well as vitamins and minerals, such as B-vitamins, magnesium, iron, and vitamin E. Look for bread and pasta that contain the word “whole” in the ingredients list. Wheat flour, which sounds good, is not necessarily whole wheat flour.

Protein Shoot for two ounces per lunch. In addition to meat like turkey or chicken, you can get the amount your child needs from two tablespoons of peanut butter, one hard-boiled egg, or a half cup of yogurt.

Dairy Milk ranks among the top sources of calcium, vitamin D, protein, potassium, magnesium, riboflavin, and zinc, making it important for kids’ growing bones and overall development. If your child doesn’t drink cow’s milk, look for soymilk fortified with vitamin D, and other sources of calcium, like broccoli and tofu.

Waste-free packing Goodbye brown paper bags, hello lunch boxes and reusable sacks! You’re probably already trying to cut back on lunchtime waste by sending your kids to school with reusable containers, so here’s how to make the most of your green efforts:

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Make sure everything comes home with your child. Got a label maker? Stick a “This comes home!” label on the vari-

ous lids and bags that you don’t want tossed in the garbage by accident. Or, put a little reminder note in the lunch bag (Don’t forget to bring your napkin home. Have a great afternoon!”)

Better yet, have your kid pack his lunch himself: He’ll figure out pretty quickly what he needs to get that food to school.

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Go for better disposables. For field trips or days those stainless-steel containers didn’t make it to the dishwasher,

opt for compostable cutlery, biodegradable sandwich bags, and napkins made from recycled paper.

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Make your own snack sizes. Eliminate excess packaging by buying big bags of popcorn and cartons of juice and fill-

ing kid-size bags and boxes. Great for portion control, too!

How to make sure lunch doesn’t get traded away No matter how carefully you pack your child’s lunch (No artificial ingredients! No food dyes! No sugary drinks!), the fact is that you don’t always know what goes on in the cafeteria—like whether your child decides to trade her whole-grain granola bar for a candy bar. Here’s one way help her resist the temptation of the not-so-healthy stuff that her classmates might bring for lunch: “Several kids in my daughter’s class bring Lunchables, and she loves the way they look,” says Baltimore mom Melia Wilkinson.

“So I bought a bento box and made my own healthier ‘lunchables.’” Casey, 6, was thrilled with the little compartments filled with whole grain crackers, cheese cubes, and sliced turkey. Problem solved.

Need to get out of a lunch rut?

PB&J and turkey and cheese are classics for a reason, but after a while, even the best-loved sandwiches can become a little blah. When your kid asks to shake things up, have these three recipes at the ready.

Nutty Tempeh Broccoli Wraps

Italian Caprese Sandwiches

Edamame Carrot Falafel Pitas

Nutty Tempeh Broccoli Wraps Tempeh is a traditional soy food that originated in Indonesia, but is now easy to find next to the tofu in the refrigerated section of many grocery stores. Its chewy texture, earthy flavor, and high protein count (15 grams per ½ cup) make it a satisfying alternative to meat.

Active time: 10 minutes

Total time: 1 hour

For the tempeh: 2 tablespoons soy sauce 2 tablespoons honey 1 tablespoon rice wine vinegar 1 teaspoon toasted sesame oil 1 teaspoon grated fresh ginger ½ teaspoon Asian chile paste (optional) 1 clove garlic, grated 1 8-ounce package tempeh, sliced into 24 small pieces

1. In a medium bowl, combine the soy sauce, honey, vinegar, sesame oil, ginger, chile paste (if using), and garlic, and stir well to mix. Add the tempeh, toss to coat, and refrigerate for at least 30 minutes or up to 8 hours.

For the peanut sauce: ¼ cup peanut butter 2 tablespoons soy sauce 1 teaspoon honey

5. To assemble the wraps: Place one tortilla on a flat surface. Add one lettuce leaf, a quarter of the grated carrot, a quarter of the broccoli florets, and six pieces of the tempeh.

Drizzle with 1 to 2 tablespoons of the peanut sauce and roll up. Repeat with remaining ingredients, or store ingredients in the refrigerator for up to 4 days to assemble one at a time for lunch.

1 ½ ¹⁄³ ¹⁄³

tablespoon rice wine vinegar teaspoon grated fresh ginger teaspoon Asian chile paste (optional) cup warm water

For the wraps: 2 cups broccoli florets 4 10-inch whole wheat tortillas 4 leaves romaine lettuce 1 large carrot, peeled and grated

2. While the tempeh marinates, make the peanut sauce. In a medium bowl, mix all the ingredients together. Set aside.

3. Preheat your oven to broil. Place the marinated tempeh pieces on a baking sheet. Broil 5 to 7 minutes on one side, flip, and broil another 3 to 5 minutes, or until golden brown. Remove from the oven and set aside.

4. While the tempeh cooks, bring a medium pot of water to a boil. Add the broccoli florets, and cook for one minute. Drain and run under cold water until the broccoli is cool to the touch.

Makes 4 wraps Per wrap: calories 477, fat 19 g, protein 23 g, carbohydrates 55 g, dietary fiber 23 g

Italian Caprese Sandwiches Pack this hearty vegetarian sandwich in your child’s lunchbox with a side of frozen grapes. They’ll help keep the sandwich cool in her box!

Active time: 5 minutes 1

Total time: 5 minutes

loaf (14-16 ounces) ciabatta bread or other 2 wide, flat loaf 12 ounces fresh mozzarella cheese, sliced 2-3 tomatoes, thinly sliced ½ 20 fresh basil leaves

tablespoons balsamic vinaigrette dressing (or whisk together 1 tablespoon olive oil and 1 tablespoon balsamic vinegar) sweet yellow onion, halved and thinly sliced (optional)

Slice the loaf in half, separating the top from the bottom. On the bottom half, put a layer of cheese, followed by the tomatoes and basil. Top the fillings with the vinaigrette dressing, and add the onions, if desired. Put the other half of the bread on top of the fillings and slice the sandwich into 4 pieces to serve.

Serves 4 Per serving: calories 430, fat 16 g, protein 27 g, carbohydrates 44 g, dietary fiber 3 g

Edamame Carrot Falafel Pitas Falafel’s been a vegetarian staple forever. This version swaps chickpeas for bright green edamame, and gets an additional protein boost from walnuts and tahini.

Active time: 20 minutes Total time: 45 minutes 1 cup shelled edamame ½ cup carrots, chopped ½ small onion, quartered ½ cup walnuts 2 tablespoons tahini 1 clove garlic Juice of ½ lime

½ teaspoon cumin ¾ teaspoon salt 1 red bell pepper, seeded and chopped 1 cucumber, peeled and chopped ½ head red cabbage, thinly sliced 4 whole wheat pita pockets Tahini Lime Sauce*

1. Preheat the oven to 425°. Lightly grease a 9-by-13-inch baking sheet.

2. In a food processor, combine the edamame, carrots, onion, and walnuts until finely chopped. Add the tahini, garlic, lime juice, cumin, and salt and process until well mixed.

3. Form falafel mixture into 12 ping pong–size balls. Place on prepared baking sheet and bake for 15 minutes. Flip, bake 10 minutes more, then remove from the oven and let cool.

4. Once the falafels are cool, assemble the pita pockets. Place 3 falafels in each pita, then top with red bell pepper, cucumber, and red cabbage. Drizzle on 1 to 2 tablespoons Tahini Lime Sauce, then wrap the pita pocket tightly in parchment paper. *To make Tahini Lime Sauce, combine ¼ cup tahini, the juice of ½ a lime, plus salt to taste in a small bowl. Stir, adding 2 to 4 tablespoons of water until sauce reaches your desired consistency.

Makes 4 sandwiches Per serving: calories 320, fat 15 g, protein 14 g, carbohydrates 39 g, fiber 8 g

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We asked kids What’s your favorite food?

Whether kids are hoping for these in their lunch sack or the lunch line, one thing’s for sure: Kids know what they like!

“My favorite food is spaghetti because it is just yummy. ” —Abigail, 8, Hilliard, Ohio

“Mmmm, yooooguuuurt!”

—Carter, 2, Canton, Michigan

“I love chocolate. If I didn’t have it, I would feel like something important was missing in my life. I especially like it in hot chocolate or in chocolate fudge brownie ice cream.”

—Zoe, 12, Wallingford, Pennsylvania

“Strawberries. I like the funny faces they make me make.”

—Isabel, 5, Smithpoint, New York

“Meatballs and corn.

Meatballs taste good with sauce, and I like that corn is yellow. Corn is also good because it’s crunchy.”

—Skyler, 6, Voorhees, New Jersey

go to mylunchtales.com to Share your photos­—and win big!

Enter the My Lunch Stories contest, sponsored by Stonyfield Organic and KIWI: There are prizes every week!