LIVELY LUNCHBOXES! By Audine Brooks I’ve often thought an empty lunchbox is like an insistent and implacable baby bird in a nest, waiting to be fed! Mums, here are some ideas to kick start the year for you … Keep the contents of your child’s lunchbox varied, fresh and tasty, high in protein, veg, fruit and fibre but low in fat, salt and sugar. Lunch should provide at least a third of your child’s daily requirements, in order to concentrate in class so pack plenty of sustaining, nutritious options to make the school day a productive one. Drinks? Ideally pack water, 100% pure fruit juice, milk or yoghurt based drinks (with less than 5% added sugar). And perhaps write your child’s name on their banana skin or boiled egg for fun! Try to select one or more items from each of these 3 categories : FRUIT! FILLER : Sandwich, pita breads, or wraps with a variety of fillings (see below) Savoury biscuits with various fillings or humus dip Crudites with humus or cottage cheese dip Hardboiled eggs Fishcakes Mini quiche Baked beans Soup Pasta or couscous or coleslaw salad TREAT: Yoghurt Dried fruit Cheese triangles Crunchie Muffin (see recipe below) Nuts Popcorn Granola or seed bars Sandwich Fillings : You could add salad ingredients to the sandwich like lettuce and tomato… I have one son who LOVES the crunch of salad, and one son who refuses and opts to eat this separately… Use nutritious spreads such as humus, tsaksiki, pesto, cottage cheese before mayonnaise or tomato sauce - Grated cheese & apple; squeeze of lemon & a little mayonnaise - Marmite, grated cheese & sliced cucumber - Cream cheese & roasted red pepper - Tomato, cheddar cheese and humus - Cheddar cheese and mango chutney - Humus and grated carrot - Cottage cheese with chopped cucumber and spinach - Hardboiled egg, and grated cheese or onion, and mayonnaise or mustard - Cheesy apple slaw with chopped spring onions, a squeeze of lemon and a little mayonnaise - Torn baked chicken breast, humus, sesame seeds - Chicken and mayonnaise - Ham, pineapple, cream cheese - Ham and banana slices - Ham, pineapple and mayo - Biltong and mustard - Avocado and grilled bacon - Grilled bacon and mashed banana - Grilled bacon, grated apple and cream cheese - Bacon and cheese - Tuna, tomato sauce and humus - Tuna, mayo and gherkins - Flaked fish, cucumber and tomato sauce - Salmon, hardboiled egg and salad dressing - Mashed sardines, lemon juice and tomato sauce - Mash a drained can of salmon with a little tomato ketchup and mustard - Creamy smoked mackerel with mayonnaise and Greek yogurt 30 Day Muffin Mix! Source : Your Family magazine, January 2013 edition This mixture will keep in the fridge for up to 30 days (during which time the bran will swell) Bake when you need fresh muffins! Makes 24 2 eggs 250ml soft brown sugar 500ml milk 5ml vanilla essense 125ml sunflower oil 250ml pitted dates, chopped 250ml raisins 625ml cake wheat flour (2.5 cups) 10ml bicarbonate of soda Pinch of salt 250ml oat bran Strawberry jam to serve 1. Whisk the eggs and sugar together 2. Add the milk and vanilla and stir well 3. Add the oil, dates and raisins 4. Sieve the flour, bicarb and salt over the wet ingredients and mix through 5. Add the bran and mix again, then cover tightly until needed 6. Preheat the oven to 180oC and line muffin trays with paper cases 7. Stir the mixture before pouring into the muffin trays, ¾ fill 8. Bake for 15-20 minutes or until golden and firm to touch
Posted on: Mon, 12 Jan 2015 07:23:47 +0000
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