Fruity coleslaw for healthy kids school lunches

Fruity Coleslaw

Carol Harrison Picky Eaters, Recipes Leave a Comment

Crunchy cabbage, juicy grapes and sweet pineapple make this school lunch coleslaw hard to resist.

Pairing a favourite fruit with vegetables can be a great way to get kids to eat more vegetables. It’s a strategy that is worth a go.

Try other fruits too such as apple, orange, pear or mango.

What vegetable-fruit pairings do your kids like to eat?

Kindly share your ideas here.

Did you know?

There is a place called Cabbagetown? It’s a neighbourhood in Toronto and the name is homage to the clever Irish settlers from the 1800’s who started the urban agriculture movement by planting cabbage in their front lawns.

Cheers,

Carol

Fruity Coleslaw
 
Prep time
Total time
 
Dietitian’s Tip: Cabbage delivers super nutrition for your food dollar: vitamin C, fibre and possibly protection against certain cancers too. In Ontario, I can buy local cabbage almost all year round, another plus!

Kids Cook!* Sub in any fruit your child is will to try. Let them experiment. Kids can make the dressing too.
Source:
Recipe type: Salad
Serves: 4
Ingredients
  • 2 cups (250 mL) bagged coleslaw or shredded cabbage and carrots
  • ½ cup (125 mL) fresh or canned unsweetened pineapple
  • ½ cup (125 mL) grape halves
  • 4 tbsp (50 mL) toasted, unsalted sunflower seeds (pack separately to keep crunchy)
  • Dressing (recipe below)
Instructions
  1. In bowl, mix coleslaw, pineapple and grapes.
  2. Make the dressing (see below) and stir into coleslaw mixture.
  3. Portion out for lunches and refrigerate.
Notes
• A whole head of cabbage wrapped in a plastic bag will keep for 3 weeks in the fridge.
• Bagged coleslaw can be a great time saver. Like cut up cabbage, it keeps for a week in the fridge.



* These ideas are meant as a guide only. You know best what your child can safely manage. Make sure your child understands the rules for working in the kitchen safely and always supervise kids in the kitchen.
Fruity Coleslaw Dressing
 
Source:
Recipe type: Salad Dressing
Ingredients
  • Combine ingredients in jar and store in the fridge for 5 days:
  • ¼ cup (50 mL) canola oil
  • ¼ cup (50 mL) 100% unsweetened fruit juice (pineapple, apple, orange) OR apple cider
  • 1 tbsp (15 mL) honey

Would love to hear from you!