Healthy Lunches for Kids

Updated: Nov 8, 2019

Curry Roasted Cauliflower

Cauliflower caramelizes beautifully as it roasts. Spices complement the roasted cauliflower very well. Make sure to whisk the curry powder in oil first as it really helps in the coating of the cauliflower well.

I found that 400F is the perfect temperature to roast at.

Once they come out of the oven, squeeze lemon juice all over the florets and then sprinkle them with Himalayan sea salt.


  • 7-10 florets of Cauliflower

  • 1 tsp olive oil

  • 1/4 tsp cumin powder

  • 1/4 tsp garlic powder

  • 1/4 tsp turmeric powder

  • Salt & pepper to taste


  • Preheat oven to 400F.

  • Core the cauliflower and remove all the leaves. Cut into 1/2-inch wedges or slices.

  • Whisk together the oil, cumin powder, garlic powder and turmeric.

  • Toss the chopped cauliflower in the oil and spice mixture until evenly coated.

  • Spread the cauliflower across a baking sheet.

  • Roast in the oven for 25-35 minutes. The cauliflower should be tender and starting to brown on the edges.

  • Squeeze the lemon juice on the cauliflower and sprinkle with sea salt and fresh chopped cilantro(optional).

Vegetable Quesadillas


  • 1 medium onion, chopped

  • 1 medium bell pepper, chopped

  • 1 tablespoon olive oil

  • 1/2 teaspoon ground cumin

  • 2 flour tortillas (10 inches)

  • 1 cup shredded cheese blend

Heat 1 tablespoon oil in a medium pan over medium-high heat. Add the oil, bell peppers, onion, cumin, chili powder, salt, and pepper.

Season with salt and pepper and cook for 3-4 minutes or until the bell peppers and onions are softened.

In a skillet over medium heat, add a flour tortilla. Top with cheese, cooked veggies mixture, and another layer of cheese. Flip the tortilla until golden on both sides, about 3 minutes per side.

For the cheese, you can use shredded mozzarella, pepper jack, Monterey jack or cheddar.

Optional add-ins: cooked chicken, avocado, tomatoes, mushrooms, beans etc.

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