Rainy Day Lunch

On days like today – cool, gray and rainy – we prefer to enjoy a warm satisfying lunch, rather than the daily cold sandwiches or salads. Like adults, kids also enjoy something warm on days like this.  You may need to brain storm and think of some healthy dishes you can cook for lunch; avoid can soups, pre packaged sandwiches and other processed foods and whip up something warm today!  It doesn’t have to be time consuming or require a lot of prep work; your main goals should be warm, delicious and nutritious!  I came across this fun recipe, it’s a twist on your traditional grilled cheese – your kids will love it!  Get them involved and ask them to help you make this, it’ll be fun for everyone.

Grilled Cheese & Tomato Roll-Ups


  • 6 slices soft whole wheat bread
  • 1 cup shredded cheddar cheese
  • 1 cup shredded mozzarella cheese
  • 1 tomato, diced
  • 2 tablespoons butter (for healthier option, use spray oil)
  • Marinara sauce, for dipping (you could also use a bowl of homemade tomato soup)
  • Fresh basil, for garnish


Use a rolling pin to flatten bread to about a 5” x 4 ½” square. Top bread with 2 tablespoons cheddar, 2 tablespoons mozzarella, and a few pieces of diced tomato.  Roll, leaving seam-side down.  Melt 1 tablespoon butter on medium-low in pan (or spray with oil).  Add three rolled sandwiches and cook, turning every two minutes, until cheese melts and sandwiches are golden brown. Serve with marinara sauce or homemade tomato soup topped with fresh basil for dipping.  Serve with a glass of milk and you have a well balanced lunch.  To add some extra protein you could add some chopped low-sodium ham or turkey to the sandwich roll.  To increase the veggie and fruit serving, slice some fruit or serve some berries for dessert.


Recipe adapted from: http://www.southernliving.com/food/how-to/grilled-cheese-tomato-roll-ups-recipe-video

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


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