Do you painstakingly fill lunch boxes with healthy foods only to have
them come back ... uneaten? Say goodbye to half-eaten lunches with these great
recipes. Not only do they taste delicious - they're also healthy and easy to
make. Kids will get a lunch they'll love - and you can be happy too, knowing
that they're not filling up on junk food.
HEALTHY LUNCH BOX IDEA: CHEESE AND ZUCCHINI SCONES RECIPE
HEALTHY LUNCH BOX IDEA: CHEESE AND ZUCCHINI SCONES RECIPE
Scones offer a tasty
alternative to sandwiches - and these scones are an even more nutritious
version, with cheese and zucchini included in the mixture. Just stuff the
scones with your usual fillings, and you have a healthy lunch with little
effort. And did we mention that they taste delicious too?
Try the cheese and zucchini scones recipe
Category:
After school snacks, Breakfast, Brunch, Budget, Cakes & Baking, Easy
recipes, Healthy, Lunch box, Scone recipes, Snacks
Prep Time:
10 minutes
Cook Time:
30
minutes
Ingredients:
- 1
zucchini, courselygrated
- 2
cups self-raisingflour
- 1
cup tastycheese, grated
- 1/4
cup parmesancheese, grated
- 2
springonions (shallots), finelychopped
- 1/2
tspsalt
- 1
cup buttermilk
Method:
Preheat oven to 200°C. Line a baking tray with baking paper and set
aside.
Wrap the grated zucchini in a paper towel or a new Chux cloth and
squeeze out all the liquid.
Place into a bowl with the flour, the tasty and parmesan cheese, spring
onion and salt. Mix together well so that all the cheese is well coated in the
flour and the strands are seperated.
Pour the buttermilk into the bowl and use a spatula to fold the mixture
together.
Place on a surface that is dusted with flour and lightly knead. Pat out
into a 2cm thick circle.
Take a large scone cutter dipped into flour and cut 10 scones. Fold the
dough together and pat out again to cut another round of scones.
Place on the tray so that each scone is touching the next and they are
all joined up.
Brush the tops with a little buttermilk and bake for 20-25 minutes.
Split and fill with fresh leg ham and homemade chutney.
HEALTHY LUNCH BOX IDEA: CHICKEN WRAPS RECIPE
Low-fat, quick to make,
nutritious, tasty - these chicken wraps may just be the perfect school lunch
option. Just as well too, because after discovering these wraps in their lunch
box, your kids will demand them every week.
Try the chicken wraps recipe
Category:
Chicken, Dinner, Healthy, Lunch box, Healthy lunch box snacks
Ingredients:
- Canola
spray
- 1kg
of chickentenderloins
- 1
pktLebanese pita bread
- 1
bag mixedlettuce
- 2
tomatoes
- sliced
1 smallcontainer of tabouli
- 1
smallcontainerHommous
- 1
smallcontainerTzatziki
Method:
In a frypan, give the base a light spray of canola spray and cook the
tenderloins until golden.
Lay the pita bread open and layer the dips and salad.
Place the warm chicken tenderloins on top of the salad and tuck the bottom over and wrap.
Use a serviette to hold them together with some string over the top.
Lay the pita bread open and layer the dips and salad.
Place the warm chicken tenderloins on top of the salad and tuck the bottom over and wrap.
Use a serviette to hold them together with some string over the top.
Notes
- These are great for picnic lunches or just
when you are tired after a long day at work.
- They take minimal effort and taste great.
- Be generous with the dips and don't forget to
make one and roll it in foil for lunch tomorrow.
HEALTHY LUNCH
BOX IDEA: CORN PIKELETS RECIPE
These wholemeal corn
pikelets will jazz up any lunch box. Whether they're for recess or the
main event, these fibre-rich pikelets taste great, and give children the energy
they need to power through the school day.
Try the corn pikelets recipe
Category:
After school snacks, Breakfast, Dinner, Easy recipes, Finger food,
Healthy, Kids cooking, Kids food, Lunch box, Pancake recipes, Snacks, Toddler,
Vegetarian
Ingredients:
Ingredients:
- 1
cup cornkernels
- 1
cup wholemealself-raisingflour
- 1
egg, lightlybeaten
- 3/4
cup milk
- buttertofry
and spread
Method:
In a bowl, whisk together flour, egg and milk to make a batter.
Stir in corn kernels.
Heat frying pan and add 2 teaspoons of butter. When sizzling, drop in
tablespoons of mixture.
Turn over and cook the other side.
Spread withbutter.
Notes
- This batter is best used straight away.
- You can make a larger batch of these and
freeze them for later.
- I tried using margarine to spread on these and
I have to say that the butter tasted so much better.
- For a sweeter taste add 2 tsp of honey. Reduce
the milk a touch to compensate for the extra liquid.
HEALTHY LUNCH
BOX IDEA: MINI PITA PIZZAS RECIPE
Few lunch box options will
get the reaction that these mini pita pizzas will. These pizzas are the perfect
size for little tummies, are totally customisable, dead easy to make,
fibre-rich and completely delicious. What more can you ask for?
Try the mini pita pizzas recipe
Category:
Budget, Dinner, Healthy, Italian, Kids cooking, Kids food, Lunch box,
Toddler, Vegetarian, Weight Watchers recipes, Pizza recipes
Ingredients:
- 4
smallwholemeal pita bread
- 180g
tomato-based pasta sauce
- 4
mediumtomato, thinlysliced
- 1
mediumonion, halved, thinlysliced
- 2 tspMasterFoods Herbs and Spices Italian
Herbs
- 150g char-grilled red capsicum, thinly
sliced
- 100g
feta cheese, crumbled
- 12 individual black olives in brine,
pitted
- 4
sprigfreshrosemary
Method:
Preheat
oven to 200°C.
Place the pita breads onto a baking tray. Spread tomato pasta sauce over
the base of each pita. Arrange your tomato slices and onion on top and sprinkle
with dried herbs.
Add capsicum and sprinkle with feta. Season to taste with salt and
pepper, then add olives and rosemary.
Bake in preheated oven for 15-20 minutes or until golden and cooked.
Notes
- This is a quick and easy version of individual
pizzas. We've boosted the fibre content by using wholemeal pita bread.
- For littlies who don’t like olives, they can
easily be omitted. You can also add things like grilled chicken as a
substitute, or mix up the topping variations. Justremembertokeepthetoppingshealthy.
- Any leftovers can be refrigerated overnight
and reheated in a moderate oven for 10-15 minutes. These are also suitable
to freeze for up to 3 months.
HEALTHY LUNCH
BOX IDEA: VEGETABLE AND CHICKEN SAUSAGE ROLLS RECIPE
Hot or cold, these chicken
and vegetable sausage rolls will disappear out of the lunch box in minutes.
Deceptively nutritious, these sausage rolls combine kid-friendly flavours with
hidden vegetables, protein, fibre - and even omega-3. Beat that for a healthy
school lunch.
hefibre and protein. Best of all, their hidden goodness is
undetectable!
Category:
Australian, Chicken, Dinner, Finger food, Healthy, Kids cooking, Kids
food, Mince, Party food, Toddler
Ingredients:
- 8 Pre-prepared frozen puff pastry sheets
- 1kg
chickenmince
- 4
eggs
- 3 tablespoons LSA, (a mix of ground linseed,
sunflower and almond kernels), optional
- 1 cup flaked quinoa or amaranth, optional
- 1/2 cup
breadcrumbs
- 1kg
vegetables
- 1/4
cup choppedparsley
- 1 egg for brushing pastry, cracked and mixed
lightly
Method:
Pre-heat your oven on high (around 210°C).
Chop up all the vegetables as small and fine as you can.
In a large bowl, mix together all ingredients except for the puff pastry and the extra egg (which will be used to brush the pastry). Massaging all of the ingredients together can be the best way to make sure they are well combined.
After the puff pastry is defrosted, cut a sheet in half and lay in front of you as a long rectangle.
Using a tablespoon lay out the sausage roll mix in a long line at the bottom of the sheet, just remembering not to make it too thick. Keep in mind you will need to roll the puff pastry over the sausage roll mix so that there are two layers of pastry overlapping by at least 1cm.
Before rolling up the mix in the pastry, brush some egg as ‘glue’. Keep the roll whole, brush with more egg on top and place on a tray with baking paper. Keep in the fridge. Repeat this process until all of the mix is used up.
With a sharp, thin bladed knife, cut the logs of sausage rolls into smaller pieces. Each roll makes 7 or 8 bite sized sausage rolls.
Lay each piece 2cm apart on a tray lined with baking paper. Don’t try and squeeze too many on one tray as they will steam rather than bake and you won’t get a golden colour from the pastry.
Bake on high for 15min, until the pastry starts to golden then turn the oven down to 180°C.
Depending on the strength of your oven, you may need to move trays around from top to bottom and keep an eye on the bottom of the sausage rolls that they don’t become too dark.
Chop up all the vegetables as small and fine as you can.
In a large bowl, mix together all ingredients except for the puff pastry and the extra egg (which will be used to brush the pastry). Massaging all of the ingredients together can be the best way to make sure they are well combined.
After the puff pastry is defrosted, cut a sheet in half and lay in front of you as a long rectangle.
Using a tablespoon lay out the sausage roll mix in a long line at the bottom of the sheet, just remembering not to make it too thick. Keep in mind you will need to roll the puff pastry over the sausage roll mix so that there are two layers of pastry overlapping by at least 1cm.
Before rolling up the mix in the pastry, brush some egg as ‘glue’. Keep the roll whole, brush with more egg on top and place on a tray with baking paper. Keep in the fridge. Repeat this process until all of the mix is used up.
With a sharp, thin bladed knife, cut the logs of sausage rolls into smaller pieces. Each roll makes 7 or 8 bite sized sausage rolls.
Lay each piece 2cm apart on a tray lined with baking paper. Don’t try and squeeze too many on one tray as they will steam rather than bake and you won’t get a golden colour from the pastry.
Bake on high for 15min, until the pastry starts to golden then turn the oven down to 180°C.
Depending on the strength of your oven, you may need to move trays around from top to bottom and keep an eye on the bottom of the sausage rolls that they don’t become too dark.
Notes:
- The trick is to keep the size of the
vegetables in the sausage rolls as small as possible - bring out the food
processor from the cupboard if need be!
- Adding LSA (a mix of ground linseed, sunflower
and almond kernels) which is high in fibre, protein and Omega 3 makes
these far healthier than most sausage rolls, along with adding quinoa
flakes rather than just breadcrumbs which is high in fibre and
protein.
- The following vegetables work well in
these sausage rolls: onions, garlic, carrots, celery, zucchini,
mushrooms, broccoli, eggplant, corn, peas, leek amd spinach.
HEALTHY LUNCH
BOX IDEA: MACARONI WITH SPICY MINCE RECIPE
Try the macaroni with spicy mince recipe
Category:
Beef, Budget, Healthy, Mince, Weight Watchers recipes
Ingredients:
- 350
g lean beefmince
- 1
mediumonion, finelychopped
- 800 g whole tomato canned in tomato juice,
chopped
- 1/4
cup tomato puree
- 2
tspchillipowder
- 1
tspgroundcumin
- 200
g boiledmacaroni pasta
- 400 g canned red kidney beans, rinsed,
drained, rinsed
- 1/4 cup
gratedparmesancheese
Method:
Heat a large frying-pan over high heat. Add beef and onion and cook, stirring
for 10 minutes or until meat is brown. Drain off excess fat. Reduce heat to
medium. Add tomatoes, 250 ml water, tomato puree, chilli powder and cumin.
Cook, stirring for 5 minutes.Season to taste with salt and pepper.
Add macaroni and kidney beans and bring to the boil. Reduce heat to low.
Cover and cook for 15 minutes, or until macaroni is al dente. Add more liquid
if necessary during the cooking process.
Spoon into bowls and sprinkle with parmesan.
Notes:
- You can make the mince up to 2 days ahead of
time. Reheat the mince before adding the macaroni and kidney beans, and
cook until the pasta is al dente.
- Once cooked this dish will keep in the fridge
stored in an airtight container for up to 4 days, and will freeze for 3
months.
- Leftovers are also great to reheat in the
microwave.
HEALTHY LUNCH
BOX IDEA: VIETNAMESE RICE PAPER ROLLS RECIPE
Vietnamese rice paper rolls
are a guaranteed lunch box fave with kids who like a little taste of Asian
flavours. They're fast to make and full of fresh vegetables - and packed with a
little ice pack, they'll stand up to hours in the lunch box.
Try the Vietnamese rice paper rolls recipe
Serving Size:
12
Category:
Budget, Finger food, Healthy, Lunch box, Rice, Starters, Vegetarian
Ingredients:
- 12 x
22cm round rice papers
- 1 Lebanese cucumber, cut into short thin
strips
- 1 small red capsicum, cut into short, thin
strips
- 1 large carrot, cut into short thin strips
- 1 small avocado, cut into short thin slices
- 50 grams snow pea sprouts, ends trimmed
- 3/4
cup corianderleaves
- 3/4
cup mintleaves
- 55 grams unsalted roasted peanuts, finely
chopped
- 3
tablespoonsMaggiSweetChilli Sauce
- 1
1/2 tablespoons soy sauce
- 3
tablespoonsfresh lime juice
Method:
These rice-paper rolls can be made a few hours in advance.
Simply cover with damp paper towels, the plastic wrap, and refrigerate.
To make the dipping sauce, combine all sauce ingredients in a bowl. Set
aside.
Place all the ingredients for the rice paper rolls on a bench.
Half-fill a large bowl with warm water.
Dip one wrapper in the water for 20 seconds, or until it is just soft.
Drain off excess water and place on a clean surface.
Place a few pieces of each of the remaining ingredients on the wrapper,
about 3cm (1¼ in) from the base.
Fold up thebottom of thewrapper.
Fold up thebottom of thewrapper.
Fold in the sides and roll up to enclose filling.
Place on a tray and cover with damp paper towels.
Repeat with the remaining wrappers and filling ingredients.
Serve rice-paper rolls with the dipping sauce
HEALTHY LUNCH
BOX IDEA: WHOLEMEAL BREAD ROLLS RECIPE
Why buy rolls when you can make them? Sure, they're a little more work
than pulling out a bag of store-bought rolls but when you taste these crusty
rolls, you'll be pleased that you made the effort. Made with wholemeal flour,
linseed and bran, homemade wholemeal rolls will make the most of your child's
favourite fillings.
Try the wholemeal bread rolls recipe
Category:
Cakes & Baking, Dinner, Healthy, Lunch box, Bread
Ingredients:
- 2
cups wholemealplainflour
- 2
cups plainflour
- 1
cup unprocessed bran
- 1/2
cup linseed
- 2 x
7g satchets of yeast
- 2
1/2 cups warmwater
- 3
tbsp vegetable oil
- 2
tsphoney
Method:
Mix all of the dry ingredients in a large bowl.
Mix all of the wet ingredients in a jug.
Mix wet and dry ingredients together and when well combined, cover the
bowl with cling film and leave the bowl in warm place for the dough to prove
(double in size) for an hour.
Dust some flour on your bench and turn out the dough. Knead until your
dough is pliable and elastic.
Cover a baking tray with baking paper. Shape your bread rolls and place
on the tray.
Preheat oven to 200°C.
Bake rolls in oven for 20 minutes.
Notes
- You can brush these with a little milk before
baking if you like them to look really golden.
- I made some round rolls, a plait and some knot
rolls with mine.
- These are neither fast nor easy but they are
still worthy of giving a go. The end result is some deliciously healthy
rolls with linseeds dotted through them.
HEALTHY LUNCH
BOX IDEA: CHEESE AND VEGEMITE SCROLLS RECIPE
Scrolls mean lunch box victory every time, and these vegemite and
cheese scrolls are no exception. While this recipe is a touch on the cheesy
side, it's boosted with the fibre of wholemeal flour and goodness of
B12. Yummo.
Try
thecheese and vegemitescrollsrecipe
Serving Size:
8
Category:
After school snacks, Australian, Bread, Cheese, Kids cooking, Lunch box,
Party food, Toddler, Healthy lunch box snacks
Special Info:
Egg free, Nut free
Ingredients:
- 1 ½
cups self-raisingflour
- ½
cup wholemealflour
- 80g
butter
- 2/3
cup milk
- 2/4
cup cheddar cheese, grated
- ¼
cup parmesancheese, grated
- 1
tbspVegemite, heaped
- 1
tbspmilk
Method:
Preheat
oven to 200°C.
In a medium bowl, combine both flours and butter.
Using your fingertips, rub the butter through the flours until you have
a breadcrumb consistency, then add ¾ of the cheese combination and milk and
work into a dough ball with your hands.
When these ingredients are combined, lightly flour your kitchen bench
and gently push the dough out into a rectangle, approx 1 cm in depth.
Spread Vegemite evenly over the top of the dough and sprinkle with
remaining cheese.
Roll the dough into a long rope shape, rolling it away from you. When
you have a rope of dough, cut it into eight equal rounds and place them on a
lined baking tray.
Brush with milk.
Bake for 20 minutes then remove from oven and cool on wire rack.
Notes
- If you don’t have wholemeal flour then use all
white, just pour the milk in gradually as you might not need it all.
- With any dough, try and be as gentle as
possible and kneed it only as much as it needs to prevent the dough being
tough.
- These freeze really well and will hold up in a
lunch box rain, hail, and shine.
- My three year-old loves to help spread and
sprinkle these.
- These are great at stopping afternoon tummy
rumbles!
HEALTHY LUNCH
BOX IDEA: MINI QUICHES WITH HIDDEN VEG RECIPE
Do your kids love quiche in
their lunch box, but you shudder at the fat levels? These cute mini
quiches are fast, full of protein and bursting with (sneakily hidden)
veggies. Even better, you can use last night's leftover vegetables to fill
them.
Try the mini quiches with hidden veg recipe
Serving Size:
Makes 24 mini quiches
Category:
Eggs, Finger food, Toddler, Vegetarian
Special Info:
Nut free
Ingredients:
- 2
sheetsfrozenpuffpastry
- 4
eggs
- ¼
cup milk
- ½
cup mashedpotato
- ½
cup mashedorpureedcarrot
- 1
cup gratedtastycheese
Method:
Place pastry sheets on a work surface to defrost for 10 minutes. Preheat
oven to 180°C.
Select a 24 small hole cupcake pan or 2 x 12 hole pans.
Cut 12 holes from each pastry sheet with a scone cutter that is slightly
larger than the holes.
Carefully push pastry circles into pan (there's no need to grease). Divide
cheese between pastry cases.
Whisk eggs and milk together in a jug, then whisk in the mashed
vegetables.
Pour egg mixture into pastry cases to just below the top. Keep whisking
the mixture to make sure the veggies are evenly distributed.
Bake for 10-15 minutes until golden.
Notes
- These are a version of messy cheese pies with
the added bonus of hidden leftover mashed vegetables. I had potato and
carrot in the fridge, but you could use other yellow/orange vegetables
(pureed pumpkin, sweet potato, corn, yellow zucchini)
- Mini quiches freeze well; just reheat in the
oven to make sure the pastry is crisp.
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