With school now in full swing, it’s time to talk brain food.  As parents we know that one major role parent’s play on a daily basis is setting their children up for success – from helping them with their homework to ensuring they are receiving all the essential nutrients to keep their brains firing throughout the long school day!

As parents, we find ourselves working against the clock to get kids out the door, while ensuring they have a healthy lunch, and one they will eat too!

Grain Farmers of Ontario have teamed up with the Healthy Grains Institute and registered dietitian, Cara Rosenbloom, as a part of the Good in Every Grain program. A program geared to help fill lunchboxes across the province with healthy, balanced meals that the kids will have reason to be excited about.

Cara has created some delicious, simple and nutritional recipes that I am thrilled to share with you. The recipes are the perfect addition to your child’s lunch box, and provides the foundation for a well-rounded, healthy meal.

Did you know?

  • Whole grain products provide great nutritional value. They contain fibre, B-vitamins and minerals that are necessary nutrients for growth and development.
  •  A balanced meal should include: whole grains, vegetables & fruit and protein.
  • Cara recommends the balanced plate approach: fill your plate, or lunch box with: half vegetables or fruit, a quarter protein and a quarter whole grains.
  • Get kids excited about their lunch by giving it a cool name & using bright colours.
  • Grains are local: there are 28,000 corn, soybean and wheat farmers right here in Ontario!


Whole Grain Pizzadillas with Tofu Ranch Dipping Sauce

These easy lunchbox fold-overs are a cross between pizza and quesadillas, and a great replacement when your kids get bored of sandwiches. Paired with the creamy tofu ranch dip and assorted vegetables, they’ll be a huge hit at lunchtime.


– 2 tbsp sodium-reduced tomato sauce
– 2 whole grain wheat tortillas (6 inch rounds)
– 1/3 cup shredded mozzarella or soy cheese
– 2 tbsp finely chopped sweet peppers
– 1 small mushroom, thinly sliced


1. Spread tomato sauce on one tortilla.
2. Sprinkle cheese, sweet peppers and mushrooms over sauce.
3. Top with second tortilla.
4. Cook in non-stick pan over medium heat turning over once until golden brown and cheese is melted, 4-5 minutes.
5. Let cool and cut into wedges.
6. Serve with tofu ranch dipping sauce.

Tofu Ranch Dipping Sauce

As a dip, dressing or sandwich spread, this wonderful condiment will soon become a staple in your fridge. With the piquant and savoury appeal of ranch dressing, kids will love to use it as a dip, and you’ll be confident knowing that unlike commercial dressings, it’s not high in calories,
fat or sodium!


– 12 oz. (350 grams) silken tofu
– ¼ cup apple cider vinegar
– 3 tbsp lemon juice
– 1 tbsp olive oil
– 2 tbsp chopped fresh Italian parsley
– 2 tbsp chopped fresh dill
– ¼ tsp garlic powder
– ¼ tsp salt
– ¼ tsp pepper


1. In a food processor, add all ingredients and process until smooth.
2. Adjust salt and pepper to taste.
3. Serve with assorted vegetables for dipping.

Cara also has a wonderful recipe for the perfect Graniac Mediterranean Lunch Box. You can watch the video below to learn how to make a delicious soy hummus. Alternatively, I have also shared the recipe on the blog so you can reference it for later.


Soy Hummus

In this unique version of hummus, traditional sesame seed tahini is replaced with the equally “nutty” taste of soy butter. Bonus: it’s now school-safe for classrooms where nuts and seeds are restricted.


– 19 oz. can no-salt-added chickpeas, drained
– ¼ cup silken tofu
– ¼ cup fresh lemon juice
– 2 tbsp soy butter (such as Wowbutter)
– 1 tbsp extra virgin olive oil
– 2 tsp ground cumin
– 1 clove garlic, minced
– ½ tsp salt
– ¼ tsp freshly ground black pepper


1. In a food processor, add chickpeas, tofu, lemon juice, soy butter, oil, cumin, and garlic.
2. Process until smooth.
3. Add salt and pepper, adjusting to taste.
4. Serve with whole grain pita crisps and vegetables for dipping.

Whole Grain Pita Crisps
These crispy, whole grain, baked chips add super crunch to lunch and are perfect for dipping. Look for pitas made from whole grain whole wheat flour to boost the fibre and nutrient content of these crisps.


– 1 whole grain pita (6 inch), cut into 2 halves
– 1 tsp mild-flavoured oil, such as corn or soy
– 1 tbsp grated Parmesan cheese
– 1/8 tsp garlic powder


1. Preheat oven to 350°F and line baking sheet with parchment paper. (previously on line 5)
2. Open the pita carefully so it does not tear.
3. Brush the inside of each half with oil. Sprinkle with Parmesan cheese and garlic.
4. Cut each half of pita into 8 triangles using a knife or pizza cutter.
5. Bake about 7 minutes, or until triangles are golden and crispy.

For access to more great recipes and tip-based stories from Cara, check out the Good in Every Grain website.


Grain Farmers of Ontario would like to to give Domesticated Momma readers a chance to test out their great recipes and tips, so they have provided me with one Good Grain Lunch Box Bundle ($100 value) to giveaway to one lucky reader. This bundle includes:

  • A new colourful & compartmented lunchbox
  • A gift card to Metro grocery store ($50)
  • WOW BUTTER, a delicious soybean –based alternative to peanut butter
  • Good in Every Grain gear, including a folding water bag, buttons & kid shirts
* Giveaway ends at 11:59PM EST on December 7, 2014. Giveaway is open to Canadian residents only (excluding Quebec).
Disclosure: I received the Good Grain Lunch Box Bundle in exchange for this post. All opinions are those of my own.

82 Comments on Whole Grain Pizzadillas with Tofu Ranch Dipping Sauce & Grainiac Mediterranean Lunch Box Recipe

  1. Jeannie
    November 11, 2014 at 9:19 pm (3 years ago)

    I try to make my son something that he’ll actually eat. I usually pack him some mini ham and cheese kabobs with pita bread.

  2. Diana Shirley
    November 11, 2014 at 9:46 pm (3 years ago)

    I usually send my son with something healthy like carrots and hummus (roasted red pepper) something for a main like ravioli or a chicken wrap (prolly his favourite) and one kind of fruit, two drinks (he gets chic milk at school) and some sort of treat like some of his favourite sun chips or he loves the skinny cow chocolate bars.

  3. Judy Cowan
    November 12, 2014 at 12:33 pm (3 years ago)

    Sandwich, veggies/dip, cut-up fruit and a homemade treat like cookies.

  4. SueSueper
    November 12, 2014 at 1:08 pm (3 years ago)

    Sandwich or warp, carrot sticks, yogurt and a water bottler.

  5. Dream24
    November 12, 2014 at 1:13 pm (3 years ago)

    Nuts/Fruits, water bottles, leftovers from dinner

  6. Jonnie
    November 12, 2014 at 1:43 pm (3 years ago)

    I usually pack pizza, a sandwich or some pasta for my son along with a fruit or veggie and a drink. Some days I sneak in a piece of chocolate or a cookie as well.

  7. Stephanie LaPlante
    November 12, 2014 at 2:45 pm (3 years ago)

    Sandwich, fruit & random goodie

  8. suzi
    November 12, 2014 at 9:56 pm (3 years ago)

    Red peppers and hardboiled eggs (two favourites all around!)

  9. jen s.
    November 14, 2014 at 9:10 pm (3 years ago)

    cut veggies, a banana or other fruit, chicken sandwich, and sliced cheese

  10. Wendy hutton
    November 15, 2014 at 10:59 am (3 years ago)

    sandwich, veggies, fruit, yogurt or pudding cup

  11. Tina L.
    November 15, 2014 at 3:25 pm (3 years ago)

    Sandwich, fruit, cheese & crackers and water bottle

  12. Holly Messana
    November 18, 2014 at 1:25 pm (3 years ago)

    My kids get fruit, sandwich, yogurt and a cookie.

  13. Viv Sluys
    November 18, 2014 at 2:28 pm (3 years ago)

    My kids get a piece of fruit (normally banana or apple), a sandwich or wrap, and a snack like cookies

  14. Kristine Ewald
    November 18, 2014 at 3:35 pm (3 years ago)

    Water fruit and a wrap 🙂

  15. Wayne Lecoy
    November 18, 2014 at 5:40 pm (3 years ago)

    I am entering your giveaway.
    It would be great to win the Good Grain Lunch Box Bundle.
    In response to your question of
    What do you usually put in yours or your child’s lunch box?
    I usually put a sandwich,a piece of fruit and a drink box.
    Thank you for having this giveaway!!!!!!!!!

  16. Florence C
    November 18, 2014 at 6:27 pm (3 years ago)

    Sandwich, fruit, granola bar and water or juice

  17. Athena
    November 18, 2014 at 6:41 pm (3 years ago)

    a sandwich and some fruit

  18. jan
    November 18, 2014 at 7:36 pm (3 years ago)

    yogurt goes in most days

  19. 409cope
    November 18, 2014 at 7:54 pm (3 years ago)

    My boys are grown, but they were big on sandwiches, granola bars and juice boxes.

  20. Silvia D
    November 18, 2014 at 10:40 pm (3 years ago)

    usually a wrap, fruit and yogurt tube

  21. heidi c.
    November 18, 2014 at 10:43 pm (3 years ago)

    I usually take a salad, yogourt and fruit.

  22. Erin W
    November 18, 2014 at 10:56 pm (3 years ago)

    My daughter always has cucumber and tomatoes, cheese and crackers.

  23. Victoria Ess
    November 18, 2014 at 11:20 pm (3 years ago)

    Carrots and hummus and a hot lunch or salad with chicken.

  24. Sunshine G
    November 18, 2014 at 11:27 pm (3 years ago)

    She gets a lot of veggies and dips of various kinds…and we’re lucky to be able to send her with peanut butter sandwiches still!

  25. Amy C
    November 19, 2014 at 12:43 am (3 years ago)

    I usually put a sandwich, an apple, crackers, a piece of cheese and a granola bar.

  26. charityk
    November 19, 2014 at 4:17 am (3 years ago)

    a sandwich granola bar veggie or friut and juice boxes

  27. Soozle
    November 19, 2014 at 6:51 am (3 years ago)

    There are always fresh fruits in there.. otherwise, cheese, hummus, whole grain crackers and veggies

  28. Angie Andrews
    November 19, 2014 at 9:21 am (3 years ago)

    sandwich, fruit, yoghurt and a little treat (ie granola bar, small homemade muffin, etc..)

  29. SweetPanda
    November 19, 2014 at 10:40 am (3 years ago)

    Sometimes Bagel, for cold days like now, I will pack pasta for her lunch. Sometimes, she will have pizza and along with fruits or crackers

  30. Juliee Fitze
    November 19, 2014 at 10:52 am (3 years ago)

    Ham sandwich , juicebox, yogurt, applesauce, piece of fruit.

  31. caryn s
    November 19, 2014 at 12:43 pm (3 years ago)

    My son loves sandwiches , fruits, veggies and a treat!

  32. Treen Goodwin
    November 19, 2014 at 12:54 pm (3 years ago)

    Sandwich , fruit like apples , grapes , blueberries, granola bar cheese strings and Apple Juice 🙂

  33. kathy downey
    November 19, 2014 at 1:05 pm (3 years ago)

    snap peas\peppers with baby bell cheese,piece fruit and water.This is his favorite and he takes this most days just a chance of fruit

  34. Erika Belanger
    November 19, 2014 at 1:23 pm (3 years ago)

    My son loves lunchables, Babybel cheese, fruit snacks,grapes, banana juice box

  35. Jennifer P.
    November 19, 2014 at 2:54 pm (3 years ago)

    Every day my daughter has a banana, yogurt, granola bar, another type of fruit (e.g. grapes, apple or orange) or veggie (e.g. cut up carrots or cucumber), and cheese in her lunch. We change up her main item from things such a salmon sandwich, homemade mac and cheese, cheese and crackers, or a ham sandwich.

  36. Anna W
    November 19, 2014 at 4:25 pm (3 years ago)

    My kids like to have yogurt, cheese, crackers,kielbasa, or I make them wraps with meat and veggies.

  37. michelle tremblett
    November 19, 2014 at 8:29 pm (3 years ago)

    I usually pack a sandwich, yogurt, apples, grapes or banana, cookies and a drink 🙂

  38. angela m
    November 20, 2014 at 11:32 am (3 years ago)

    I pack homemade soups or bologna sandwiches. Cheese and crackers, yogurt. apples

  39. Lee-Ann
    November 20, 2014 at 1:28 pm (3 years ago)

    lots of fruit and veg, pitas and hummus

  40. Nicole B
    November 20, 2014 at 5:39 pm (3 years ago)

    sandwich, fruit, cheese and crackers.

  41. Debbie W
    November 20, 2014 at 10:01 pm (3 years ago)

    Veggies and dip. Cheese cubes and kalbassa slices.

  42. missbobloblaw
    November 21, 2014 at 2:20 am (3 years ago)

    My kids love leftovers so either something to reheat from the previous night or a sandwich with juice, fruit/veggies and cheese or yogurt.

  43. leanne
    November 21, 2014 at 11:45 am (3 years ago)

    A sandwich, some fruit, crackers and a granola bar.

  44. Yuen C
    November 21, 2014 at 11:31 pm (3 years ago)

    I put yogurt and cheese

  45. sarah w
    November 22, 2014 at 9:25 am (3 years ago)

    I like to pack a tuna salad and sliced carrots and celery sticks.

  46. Karry Knisley
    November 22, 2014 at 8:31 pm (3 years ago)

    Bottle of water, cheese and crackers, carrots, grapes, granola bar and an orange

  47. dawn rader
    November 22, 2014 at 8:41 pm (3 years ago)

    I usually give my kids something warm, something that can go in their thermos or something I can wrap in tin foil to keep it warm ( like pizza). then for snacks we do kolbasa or cheese and crackers or veggies and dip

  48. Kristi Renout
    November 22, 2014 at 11:09 pm (3 years ago)

    A quinoa and ancient grain wow butter sandwich, some yogurt, lots of fruit, maybe some triscuit and cream cheese, and maybe some applesauce.

  49. Chandra Christine O'Connor
    November 23, 2014 at 10:29 am (3 years ago)

    usually what is leftover from the night before or a salad

  50. cheryl hodgkins
    November 23, 2014 at 1:25 pm (3 years ago)

    Sandwich on whole wheat bread, sliced cucumbers, cherry tomatoes, juice and pudding

  51. Tiffany Rotulo
    November 23, 2014 at 2:12 pm (3 years ago)

    She likes cream cheese on tortilla bead rolled up, grapes, Apple, yogurt tube and pudding

  52. Toby
    November 23, 2014 at 8:50 pm (3 years ago)

    Sandwich (varies), juice or milk, veggie or fruit’ and a treat like granola bar or pudding.

  53. Tammy Dalley
    November 24, 2014 at 7:20 am (3 years ago)

    granola bars, cheese, grapes, sandwich, celery or carrots

  54. amber y
    November 24, 2014 at 7:28 pm (3 years ago)

    We put a lot of finger foods in our lunches. cheese, crackers, fruit, raisins, olives.

  55. mongupp
    November 25, 2014 at 1:04 am (3 years ago)

    Sandwich, pudding, bear paw, Applesauce

  56. Andrea Amy
    November 25, 2014 at 11:28 am (3 years ago)

    My 7 year old normally takes either a cheese sandwich, a protinis, hard boiled egg or mushroom soup. He likes apple slices (or strawberries or watermelon if I can find them). I generally also add graham crackers or gold fish, and a “treat” like cookies 🙂 He takes either a 100% real fruit juice or a milk box for his drink.

  57. Julie Bolduc
    November 25, 2014 at 5:28 pm (3 years ago)

    We put a meat sandwich and grapes and nutragrain bars and cookies

  58. Karine
    November 25, 2014 at 11:30 pm (3 years ago)

    Cheese, fruit, granola bar

  59. Jeff Skidmore
    November 26, 2014 at 5:31 am (3 years ago)

    sandwich, fruit and yogourt!

  60. Eldon L
    November 26, 2014 at 5:38 pm (3 years ago)

    Cheese and fruit cup

  61. Kayla Gilbert
    November 27, 2014 at 12:40 am (3 years ago)

    Peanut butter sandwich, crackers, grapes…

  62. KellyPC
    November 27, 2014 at 2:38 am (3 years ago)

    Cut up fruit & a sammie

  63. Lori Bazan
    November 27, 2014 at 6:23 am (3 years ago)

    I usually put a sandwich or wrap and veggies and dip. Pudding cup on Fridays

  64. Angela Mitchell
    November 28, 2014 at 12:12 am (3 years ago)

    I usually put hummus, crackers, apples, veggie sticks, yogurt in my daughter’s lunch.

  65. Nathan Lapointe
    November 29, 2014 at 8:37 pm (3 years ago)

    An apple!

  66. Brenda Witherspoon-Bedard
    November 29, 2014 at 9:21 pm (3 years ago)

    fruit yogurt and cheese

  67. Pat Drouillard
    November 29, 2014 at 9:32 pm (3 years ago)

    fruits and veggies

  68. Becky Best
    November 30, 2014 at 9:37 am (3 years ago)

    Usually sandwich or left overs, fruit, juice box.

  69. Gillian Morgan
    November 30, 2014 at 7:57 pm (3 years ago)

    Sandwich, fruit, crackers, yogurt, and water.

  70. Jessica G
    December 1, 2014 at 11:27 am (3 years ago)

    dinner leftovers, crackers, a fruit, water

  71. Louise Gilbert
    December 2, 2014 at 11:01 am (3 years ago)

    cheese and crackers.

  72. kristy e
    December 2, 2014 at 2:40 pm (3 years ago)

    crackers, fruit and veggies

  73. julie_bolduc
    December 3, 2014 at 9:13 am (3 years ago)

    Sandwich grapes and cookies

  74. tina thornton
    December 4, 2014 at 9:24 am (3 years ago)

    My son loves food in his Thermos,like soup and stews. he also enjoys fruit and crackers.

  75. Ira
    December 4, 2014 at 12:37 pm (3 years ago)

    I try to make it hot – soup or stew or chili.

  76. Wanda Tracey
    December 4, 2014 at 11:51 pm (3 years ago)

    sandwiches,tortilla wraps, fruit,veggies, snack bars, cheese and raisins.

  77. Tanis
    December 5, 2014 at 12:38 am (3 years ago)

    Veggies and cheese!

  78. Cheryl
    December 5, 2014 at 9:37 pm (3 years ago)

    Sandwich, granola bar, juice and crackers

  79. maria
    December 6, 2014 at 12:00 am (3 years ago)

    Carrot sticks and a sandwich

  80. Susan K
    December 6, 2014 at 8:57 pm (3 years ago)

    I usually put a frozen bottle of water that helps keep things cool and is perfect by lunch time

  81. Miriam Wilton
    December 7, 2014 at 2:20 am (3 years ago)

    yogurt, a sandwich, carrots or celery or apples and a treat.

  82. Courtney
    December 7, 2014 at 2:26 pm (3 years ago)

    A wrap, cheese, veggies and a yogurt


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