Easy Veggie Dip

Perfect for lunchboxes, after-school snacks, or wraps
Recipe by Registered Dietitian Ambrazia Sublett

This creamy, tangy dip is packed with flavor and takes just a few minutes to mix together. Pair it with crunchy veggies, crackers, or even use it as a spread in your lunch wrap.

Ingredients

• 1 individual cup (5.3 oz) plain Greek yogurt (or a generous ½ cup)

• 1 tsp garlic powder

• ½ tsp onion powder

• ½ tsp Italian seasoning (look for a no-salt blend)

• 2 tsp vinegar (apple cider or white distilled, both work great)

Directions
Add all ingredients to a small bowl. Whisk thoroughly with a fork or small whisk until the spices are evenly mixed. If you prefer a thinner consistency, add a splash of vinegar, milk, or water.

Serving Suggestions

• Dip sliced cucumbers, sweet bell peppers, carrots, or celery

• Use as a creamy spread on wraps or sandwiches

• Enjoy with whole-grain crackers or pita chips

Toasted Mumbai Veggie Sandwich

A warm, spiced twist on the classic sandwich
Recipe by Registered Dietitian Rebecca Subbiah

Inspired by a recent trip to India, this sandwich is vibrant, flavorful, and filled with colorful vegetables and chaat masala — a spice blend that adds a tangy kick.

Ingredients

• 2 slices of whole-grain bread

• 1–2 tbsp Bombay sandwich spread (mint & coriander blend; find it at Indian groceries or online)

• 1 sliced tomato

• ½ cooked potato, sliced

• Cucumber slices

• A few thin slices of red onion

• 1 slice of cheese (Swiss or your choice)

• ~1 tsp chaat masala

Directions

1. Cook and slice the potato; set aside.

2. Spread Bombay sandwich spread generously on both slices of bread.

3. Layer tomato, cucumber, onion, potato, and cheese.

4. Sprinkle with chaat masala.

5. Toast in a panini press or skillet for ~3 minutes, until warmed through and lightly crisp.

Serving Tip
Enjoy hot off the press — or wrap in foil for a flavorful lunch on the go.

Peanut Butter and Banana Tortilla

A satisfying, on-the-go breakfast or snack
Recipe by Registered Dietitian Samantha Gerbine

Need something quick and portable? This snack takes less than a minute to assemble and delivers lasting energy with protein, fiber, and healthy fats.

Ingredients

• 1 whole wheat tortilla

• 1 banana

• 1–2 tbsp peanut butter (or almond butter for extra calcium)

• Optional: sprinkle of ground flaxseed or chia seeds for added omega-3s & fiber

Directions
Spread nut butter across the tortilla. Place the peeled banana on top and roll it up like a burrito. Slice in half if desired, or wrap it to go.

Serving Tip
Enjoy with a glass of milk or a handful of berries for a more complete meal.

Loaded Veggie Burritos

Lunchbox-friendly and packed with fiber
Recipe by Registered Dietitian Elizabeth Gutierrez

These burritos are nutrient-packed, kid-approved, and easy to prep ahead for school or work lunches.

Ingredients

• 1 can black beans (drained and rinsed)

• ½ cup corn (frozen or canned)

• ½ cup diced bell peppers (any color)

• ¼ cup halved cherry tomatoes

• ¼ cup chopped spinach or kale

• ¼ cup shredded cheese (or dairy-free alternative)

• Whole wheat wraps

• Optional: salsa, guacamole, or sour cream for dipping

Directions

1. In a pan, sauté bell peppers for 2–3 minutes until slightly tender.

2. Add black beans, corn, spinach, tomatoes, and season to taste (garlic, cumin, salt, pepper). Cook 3–5 minutes.

3. Let cool slightly.

4. Spoon mixture into wraps, sprinkle with cheese, and roll into burritos.

5. Wrap tightly in foil or parchment for easy lunch packing.

Make Ahead Tip
Wrap and refrigerate for up to 3 days or freeze individually for grab-and-go meals.