Making lunches for kids can be frustrating, especially when children toss a “healthy” meal in the trash. But it doesn’t have to be difficult according to nutritionist Lianne Phillipson-Web.

The founder of the healthy eating website, Sprout Right, offered up this tasty recipe on Wednesday on CTV’s Canada AM.

The goal, she said, is to help parents understand what kids want in great lunchbox meal and get children involved in the preparation process. Engaging children in this way will boost their enthusiasm for healthy food and get youngsters eating the meals that they pack.

Rice Paper Wraps

This recipe is best made fresh, so prepare veggies the night before and assemble them in the morning. Send wraps to school in an airtight container.


  • 3-4 dry rice paper wraps (found at supermarkets and health food stores)
  • 1/2 carrot, peeled and cut into matchsticks
  • 1/2 yellow, red or green pepper, deseeded and cut into thin strips
  • 6 cm cucumber cut into thin strips
  • 6 strips of tofu, chicken or smoked salmon
  • Handful of sunflower seed sprouts (optional)
  • 1 section of vermicelli noodles, cooked


Fill a bowl or shallow plate with water. Dip dry rice paper wraps into the water for 10 seconds. Lift out and place on a plastic chopping board or a plate.

Lay the fillings along the centre of the rice wrap. Fold in one end and wrap one side over the fillings to lay flat. Continue by rolling the rice wrap over until it forms a long roll. Leave the unfolded end open or twist it to keep the fillings in place. Serve with soy or plum sauce. 

Makes 3-4 Wraps

*Cook noodles by placing in boiling water for 3-5 minutes. Drain and toss with olive oil and soy sauce.

Taken from Sprout Right’s Smart Kids Breakfast and Lunch Meal Plan, available on its website.