Lunch Box Bean Salad

You asked me for more bean recipes. Here’s a delicious packed lunch that’s great for both kids and adults. Even better, it’s vegan, gluten-free, and nut-free. Enjoy!

Substitute different fruits, vegetables, beans, and crackers to fit your preferences.

Lunch Box Bean Salad Ingredients

• One can of mixed beans drained and rinsed (butter beans, cannellini beans, chickpeas, and red kidney beans)

• 1 cup frozen edamame in the shell

• 1 tablespoon fresh parsley

• 1 tablespoon lemon juice

• ½ tablespoon olive oil

• ½ tablespoon balsamic vinegar

• Salt and pepper to taste

Lunch Box Bean Salad Directions

1. Bring a small pot of water to a boil and cook the edamame from frozen for 3 minutes. Drain and rinse with cold water. Peel and set the beans aside for the salad.

2. Combine all the ingredients in a bowl and mix.

Photo credits: Amazing student volunteer Olivia. In the lunch box pictured we have:

• Mixed Bean Salad

• Fruit (cut into fun shapes)

• Veggies

• Whole Grain Crackers

• Mixed Seeds

For another delicious bean recipe, check out Black-Eyed Peas with Kale and Sweet Potato

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Secret Tip for Using Packed Lunches to Get Picky Eaters to Try New Foods

Guest Expert article at Health Your Way Online It’s back to school. Which is the perfect time for me to share this secret tip that’s been super successful with my picky eater clients.

In the 6 years that I’ve worked with Moms and Dads of picky eaters, I’ve noticed that almost every family makes the same mistake. The only time that they offer their picky child a challenging food is at dinner. (Note that a “challenging food” is either a new food or one that their child has seen many times but refuses to eat). This backfires because even toddlers and preschoolers will notice this pattern. And so they will refuse to eat, act out, or come up with any other excuse not to come to the table and eat dinner. For many kids, picky eating stems from being afraid of the food. It’s a developmental stage that I call “food-wariness”. Instead of facing their fears, kids will do everything that they can to avoid the dreaded challenging food.

The first step to getting these kids to try new foods on their own is to have them become accustomed to seeing a new food in front of them. It’s the first baby step in overcoming their fear. By frequently presenting a new food, they become accustomed to the food’s presence. Thus they become more confident. Eventually that confidence, along with their desire to grow up, is what motivates them to try new foods.

So what’s this secret, successful tip that I promised to share?

Include challenging foods in packed lunches.

Now take note that I’m not saying to pack a lunch that only includes challenging foods. What I’m saying is to frequently (not necessarily every day) pack one challenging food along with your child’s favorites. The “bento-box” style lunch kits make it easy to include a challenging food because the challenging food won’t touch your child’s favorites. And, we all know how much young kids don’t like their foods to touch. Even if your fussy eater doesn’t eat the challenging food, you’re building their food-confidence because you’re helping them become accustomed to seeing a challenging food in front of them. And, what’s even better is that you don’t have to watch your child not eat it (which I know drives so many parents nuts)!