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Skout Organic

A Week of Dietitian-Approved Balanced and Colorful Lunch Ideas

The lunch you pack your child can help them feel better, support cognitive function (aka learn more), and of course promote optimal growth and development. Lunch packing can be tedious but knowing that you are packing a meal that can help support your child while they are away from you is super empowering. I focus on making sure my kids lunch boxes are balanced and include a good protein, fiber, and carbohydrate food source for stable energy. Skout Organic helps me do that by providing products made from simple ingredients and that contain a balanced macronutrient composition. I personally love that the Bars do not contain large amounts of added sugars that may contribute to my child having less stable energy or just not feeling well after eating. Skout snacks contain whole food ingredients that support my children meeting their nutrient needs and that makes me one happy momma and pediatric dietitian. Plus, my kids love them and that’s a huge bonus! 

- Cinthia

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Kick the week off with this lunchbox lineup!

Monday

Salmon Fritters Ingredients
  • Two 5-oz or 6-oz cans of seafood of choice: Salmon, Skipjack tuna, mackerel, or crab (Look for low sodium)
  • Binder of choice: 2 eggs or 1/4 cup mayo or 1/4 cup vegan mayo
  • 1/3 cup veggies of choice: Choose from shredded carrots, shredded zucchini (squeezed of excess liquid), finely diced bell pepper or roasted red peppers, cooked mashed sweet potato, cooked finely diced kale or spinach (squeezed of excess liquid), cooked finely chopped broccoli
  • 1/4 cup crumbs of choice: low sodium breadcrumbs, quick oats, or cooked quinoa
  • 1/2 tsp dried or fresh parsley
  • avocado oil or olive oil for frying
Instructions

1. Drain cans of seafood, then flake on a plate and search for any bones or skins - remove and discard.
2. Add the rest of the ingredients along with flaked seafood in a bowl and stir until everything is distributed evenly.
3. Heat a skillet with just enough oil to coat the bottom of the pan.
4. Use a 1/3 cup measuring cup to form patties, scoop mixture into the measuring cup, firmly press down with a spoon, and then gently tap out onto a plate. You can also form the patties by hand, but make sure to firmly press them so they stay together.
5. Brown patties in the skillet on both sides until lightly golden brown, about 3-5 minutes per side. Internal temperature should reach 145 degrees if using egg.
6. Cool cooked seafood cakes on a wire rack so they don't get soggy.

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Keep the good stuff rolling!

Tuesday

Banana Flaxseed Pancakes Ingredients
  • 2 ripe organic bananas (mashed)
  • 2 organic eggs
  • ½ cup organic oat flour (or finely ground oats)
  • 2 tablespoons organic ground flaxseed
  • ½ teaspoon organic cinnamon (optional)
  • 1 teaspoon organic baking powder
  • Organic coconut oil (for cooking)
Instructions
  1. Prepare Batter. In a medium bowl, mash bananas until smooth. Add eggs and whisk until combined. Mix in oat flour, ground flaxseed, baking powder, and cinnamon. Stir gently until combined and let sit for 2-3 minutes.
  2. Cook Pancakes. Heat a skillet or griddle over medium heat. Lightly grease with coconut oil. Spoon batter (about 2 tablespoons per pancake) onto the pan and cook until bubbles appear on the surface (about 2 minutes). Flip and cook another 1-2 minutes until golden brown.
  3. Serve and Enjoy! Plate the pancakes and serve warm, topped with fresh organic berries, sliced bananas, and a drizzle of organic maple syrup.
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Let's conquer hump day!

Wednesday

Almond Flour Chicken Nuggets Ingredients
  • 1 lb. ground chicken
  • 1 cup almond flour 
  • 2 tbsp. Ketchup (I prefer true made ketchup for no added sugar and low sodium)
  • Optional: seasonings of choice.
Instructions
  1. Preheat oven to 350
  2. Combine all ingredients into a bowl and mix thoroughly
  3. Spray silicone mini muffin tin
  4. Scoop 1 tbsp. Portions into each muffin tin 
  5. Bake for 15-20 minutes or until internal temperature reaches 165
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You're a lunch packing expert!

Thursday

Veggie Egg Bites
  • 6 organic eggs
  • ¼ cup organic milk (or dairy-free alternative)
  • ½ cup organic spinach, chopped
  • ½ cup organic cherry tomatoes, diced
  • ½ cup shredded organic cheddar cheese (optional but tasty!)
  • Sea salt and pepper to taste
  • Organic coconut oil or olive oil (for greasing)
Instructions
  1. Prep. Preheat oven to 350°F (175°C). Grease a mini muffin tin generously with organic coconut or olive oil.
  2. Mix Eggs. In a bowl, whisk eggs and milk until combined. Stir in spinach, tomatoes, cheese (if using), salt, and pepper. Mix gently until veggies are evenly distributed.
  3. Bake. Pour the mixture evenly into muffin cups, filling each about ¾ full. Bake for 18-20 minutes, until egg bites are set and slightly golden.
  4. Cool and Serve. Allow egg bites to cool slightly before removing from the muffin tin. Serve warm, or store in the refrigerator for easy grab-and-go breakfasts.
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TGIF

Friday

Cheesy Black Bean Quesadillas
  • 4 organic whole-grain or flour tortillas
  • 1 cup organic black beans (rinsed and drained)
  • 1 cup shredded organic cheddar cheese (or Mexican blend)
  • ½ teaspoon organic ground cumin (optional but tasty!)
  • Organic olive oil or coconut oil (for cooking)
Instructions
  1. Prepare Filling. In a small bowl, gently mash black beans with a fork until partially mashed (some whole beans are fine). Stir in cumin.
  2. Assemble Quesadillas. Place one tortilla on a flat surface and sprinkle half the tortilla with shredded cheese. Spread a spoonful of black beans over the cheese, then sprinkle a bit more cheese on top. Fold tortilla in half, creating a semi-circle. Repeat for each tortilla.
  3. Cook Quesadillas. Heat a skillet over medium heat and lightly coat with oil. Place quesadillas in the skillet and cook until golden brown (about 2-3 minutes per side) and cheese has melted.
  4. Serve and Enjoy! Let cool slightly, then slice into wedges. Serve warm with avocado, mild salsa, or sour cream.
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