Kiddipedia
As kids head back to school, accredited nutritionist and cookbook author Faye James shares her tips on how to create a healthy lunchbox.
Prep, prep, prep
One of the key things to ensuring your kids have a healthy lunchbox is to set aside a day over the weekend to prep certain items so you can easily grab and go.
On Sunday I like to set some time aside to batch bake some healthy brownies, veggie muffins or snack bars that are packed full of sneaky veggies, are low in sugar and refined grains. That way you can ensure your child is having a good healthy snack which is on hand in the fridge.
Eat a rainbow
One thing I’m particular about when packing my kid’s lunches is always ensuring they have at least 5 different veggies and 2 pieces of fruit which are all different colours so that I know the wee ones are getting a varied selection of nutrients.
For example, a selection of different coloured fruits and veggies such as raw cucumber, carrot, celery, cherry tomatoes and some mushrooms alongside a small bunch of grapes and a handful of blueberries
Ditch the packets
Try to avoid packets of popcorn, pretzels or chips as they’re often high in saturated fats and salt. Instead make your own popcorn or roast some chickpeas as a tasty and nutritious snack. You’ll also save plenty of pennies!
Bento style
I love a Bento style lunchbox which your kids will love too. This allows you to add lots of fruits and veggies plus some protein and complex carbs. For protein add some cheese cubes, homemade hummus, chicken breast or tuna. And for carbs opt for complex ones such as wholemeal or multigrain bread, brown rice sushi, veggie muffins or oatcakes.
Recipes by Faye James
Recipe by Faye James
Veggie muffins, 3 ways
Serves 10
Cal per serving: 165
Gluten free: Vegetarian
2 cups almond meal
1 teaspoon of baking powder
3⁄4 teaspoon salt
1⁄2 cup spring onions, finely sliced
1⁄2 cup almond milk
3 eggs, lightly whisked
60g butter, melted
Carrot and mozzarella
1 cup grated carrot
1 cup buffalo mozzarella
Zucchini and feta
1 cup grated zucchini
1 cup goat’s feta
Spinach and Parmesan
1 cup cooked spinach
1 cup Parmesan
Preheat oven to 180°C.
Sift flour and salt in bowl. Add veggies and cheese, onions, milk, eggs and butter and mix until combined.
Place one scoop of mixture in each muffin hole. Bake for 20 minutes or until cooked through.
Recipe by Faye James
Chocolate avo brownies
Serves 16
Cal per slice: 171
Gluten free: Dairy Free: Vegetarian
1⁄2 cup maple syrup
1 teaspoon vanilla bean extract
3 large eggs
1 cup almond meal
1 cup of Cacao
1⁄4 teaspoon sea salt
1 avocado, mashed
1 cup dark chocolate chips
Heat oven to 180. Line a 20cm square tin with greased baking paper.
Mix eggs with maple syrup and vanilla until smooth. Fold in dry ingredients and then fold through chosen ingredient.
Pour into tin. Smooth over surface and cook for 20-25 minutes. Texture should be a little gooey in the middle. Enjoy with coffee or tea!
*For a vegan version, simply replace one egg with one tablespoon of water with 1 tablespoon of flax.
Recipe by Faye James
Lemon Poppy seed bars
Serves 8
Cal per serving: 235
Gluten free: Vegetarian: Dairy Free
2 cups almond meal
1 teaspoon baking powder
1⁄4 cup maple syrup
1⁄4 cup of lemon juice
Zest of a whole lemon
1⁄4 teaspoon salt
4 eggs, whites and yolks separated
1⁄4 cup poppy seeds
1⁄4 cup cashew butter
2 tablespoons maple syrup
2 teaspoons fresh lemon juice
Preheat the oven to 180°C.
In a large bowl, combine the maple syrup, zest, egg yolks and vanilla, and fold in almond flour and baking powder until smooth. Stir in the poppy seeds.Whisk the egg whites in a mixer until stiff, adding salt part way through. Fold egg whites into the batter, then place in square baking tray and bake until lightly golden and cooked inside.
Cool completely before topping with glaze.
To prepare the glaze, stir together the cashew butter, maple syrup and lemon juice in a small bowl until smooth, then top your slice. Allow to set before slicing into 8 bars.
