Cold season is here, and flu season is just around the corner! While teaching your children proper preventive tips can help them avoid catching “what’s going around,” there are other steps you can take to prevent illness. Help combat germs at school by packing a nutritious lunch that provides a boost to the immune system.

Cheesy Spinach Bites:

Immune boosting ingredients: Spinach, garlic, and citrus fruit.

What you will need:
  • 1 medium onion
  • 2 cloves of garlic
  • Cooking spray
  • 1 tablespoon olive oil
  • 6 large eggs
  • 1 cup mozzarella cheese
  • 1 ounce low-fat cottage cheese
  • 1 cup grated Parmesan cheese
  • 2 cups spinach
  • 1 orange (optional)

How to prepare:
  1. Preheat oven to 375°
  2. Dice onion and mince garlic. Spray a small muffin tin with cooking spray and set aside.
  3. Heat oil in a pan over medium heat and sauté the onions and garlic until cooked through and caramelized (about 10 minutes.
  4. Whisk eggs together in a bowl.
  5. Add eggs, cottage cheese, mozzarella, parmesan, spinach, and onion/garlic mixture to a food processor. Pulse to combine.
  6. Pour egg mixture into the prepared muffin tin and bake for 20-25 minutes or until the filling is set and eggs are golden on top.
  7. Serve with orange wedges.


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Yogurt with Apple and Almonds:

Immune boosting ingredients: Yogurt and almonds.

What you will need:
  • 1 granny smith apple, coarsely grated
  • 1 ½ cup plain low-fat yogurt
  • ¼ cup raisins
  • 2 tablespoons honey
  • ¼ cup sliced almonds

How to prepare:
  1. Combine apple, yogurt, raisins, and honey.
  2. Sprinkle with almonds.
  3. Be sure to add in an ice pack to keep yogurt cold until lunchtime.


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Broccoli Quinoa Fried Rice:

Immune boosting ingredients: Broccoli and bell peppers.

What you will need:
  • ½ cup chopped onion
  • ½ cup chopped bell peppers
  • ½ cup chopped broccoli
  • ¼ tablespoon minced garlic
  • 1 ½ cup of cooked quinoa rice
  • Salt to taste
  • 1 egg
  • Olive oil


How to prepare:
  1. Sautee the onions in oil. Add the other vegetables and cook until tender.
  2. Add the rice and season with salt.
  3. Make a small hole in the center of the rice and add the egg. Stir well to make scrambled eggs.


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Don’t forget the drink! Green tea is full of potent plant antioxidants that can help provide an extra boost to your little one’s immune system.