Lunch Box: Quick Tomato Basil Soup w/ Grilled Cheese Sticks & Seed Snack

Quick Tomato Soup, Grilled Cheese Sticks, and Smoky Sweet Seed Snack

The past couple of days it has officially started to feel like fall. When I’m driving Max to and from school, the leaves are gently falling from the trees and gathering around the edges of the road. Everything’s still pretty green, but the change is coming, and I’m surprisingly ready for it. The weather is still gorgeous, which makes this whole fall thing a lot more enjoyable, and there’s a distinct chill in the evenings, which is getting me pumped for tons of baking and for one of my favourite cold weather foods – soup!

Soup is in an awesome pick-me-up in the middle of the day when you need something nourishing and comforting. Isn’t it a nice thought to fill your kids tummies with warmth just before they head out on the playground to play in the chilly air. Nothing is as comforting as soup on a cold or rainy day.

Hence, this hot soup lunch for this weeks lunch box. It’s super easy to throw together so if you wake up to cold weather it just takes minutes to prepare and get it in the lunch box.

Here’s What to Pack

Quick Tomato Basil Soup

Throw three ingredients into a pot or microwave. Heat it up and pour it into a thermos to keep it piping hot till lunch time. I added a little bit of Greek yogurt for some creaminess – it adds a little more nutrition then plain milk or cream. And, adding a spoonful or two of pesto means you’ve got all your seasonings together in one scoop. For more heartiness you can add leftover cooked meat, rice, pasta or veggies.

Grilled Cheese Sticks

Our favourite way to eat tomato soup is with grilled cheese cut into sticks for dipping. You probably don’t really need a how-to on how to make them, but for beginner cooks, or kids packing their own lunches, I’ve included the instructions below. The biggest tip is to let the sandwich cool on a wire wrack to avoid it becoming soggy when you pack it up.


It’s always a good idea to round out the meal with a fresh fruit or veg, and apples are amazing right now.

Smoky Sweet Seed Snack

These are addictive. I’ve fed them to several people now and everyone who tries them gives them rave reviews. They are a great snack to have on hand, and are a great way to add some protein without packing nuts. Also, Alli doesn’t like eating nuts, even when I make a yummy mix, but she gobbles these right up. I think it’s because the seeds are a tad softer and easier to chew then nuts are. So take it from my daughter, these are toddler approved!


Quick Tomato Basil Soup

Makes: 4 servings

Bulk up this soup with leftover cooked pasta, veggies, meat, or rice.

  • 1 (24 oz). can  tomato sauce
  • 2 tablespoons pesto (use nut free pesto if nuts are an issue)
  • 1/4 cup Greek yogurt

Place all ingredients in a saucepan. Heat until warmed through. Taste, and season with salt and pepper if needed. Transfer to a thermos to keep warm.

*keep warm (If made ahead, refrigerate until heating to serve)

Grilled Cheese Sticks

Makes: 1 serving

  • 2 slices whole grain bread
  • sliced cheese
  • butter or homemade olive oil spread

Place cheese between two slices of bread to make a sandwich. Spread the outside of each slice with butter. Cook on a non-stick skillet set over medium heat until bottom is golden brown. Carefully flip over and continue cooking until other side is golden and cheese is melted. Place on a wire rack to cool completely (this will help to avoid it becoming soggy). Slice into sticks before packaging.

*keep warm, or keep cold.

Smoky Sweet Seed Snack

Makes: 5 cups

  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 6 tablespoons maple syrup
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 cup raisins

Stir together seeds, maple syrup, cumin, chili powder and salt in a medium sized bowl until well combined. Spread onto a parchment lined baking sheet in an even layer. Bake @ 300°F for 10 minutes. Stir well. Bake an additional 5 minutes or until seeds are toasted and coating is sticky to the touch. Let cool for 5 minutes, or until seeds are dry to the touch. Break up the seeds and stir in raisins. Cool completely before storing in an airtight container at room temperature.

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