Kiddipedia
School is back in session, which also means we are back to the daily (overwhelming) task of packing lunches.
Do find packing lunches stressful? Does it fill you with dread? Well you are not alone; Parents around Australia are in the same boat. But I am here to tell you this isn’t how it needs to be.
The trick with packing lunchboxes? Keep it simple! Those beautiful cut out sandwiches and arty themed lunchboxes might look great, but you will get over them after about 2 days and your kids will have just as much fun with a snack style lunch box they can pick at.
There is no one food that makes a healthy lunch box healthy, we want to include a good variety of carbs, protein, healthy fats and fruits and vegetables. But this *variety* doesn’t need to include 10 different snack options in the lunch boxes. It can be easy covered by following the Healthy Lunch Box Formula.
The Healthy Lunch Box Formula is designed to make packing lunchboxes easy and nourishing EVERYTIME.
Lunch Box = Main + Fruit + Veg + Snack 1 + Snack 2
Just choose one from each section and your kids will be well on their way to having a healthy fulfilling lunchbox for a busy day of school or kindy!
Let’s Break it down:
Mains – The bigger or main food option in the lunchbox. This should include a good source of carbohydrates and protein for your kids. Kids need a good hit of energy and a good balance of protein to help them stay full (and focused) throughout the day.
Eg. Leftovers, Sandwich, Pizza bites, Sushi, Savoury Muffins, Baked meatball skewers, Falafels and pita bread, Wholemeal cheese and bacon rolls.
Fruit – Fruit goes without saying, it is a great easy snack for kids. Chop it up into manageable bite size pieces so they can eat it with ease! Canned fruit in juice, or stewed fruit can also be a great option here as well if you don’t have any fresh fruit on hand.
Eg. blueberries, grapes, cut up apple, pear, strawberries, pineapple, peaches, watermelon.
Vegetables – While it might not be a favourite like fruit it is great to still include in the lunch box for all those extra nutrients. The lunch box is also a great pressure free zone to get them exploring new fruits and veg. Like fruit, chop them into bite sized pieces and try serving them with a dip to make them more interesting!
Eg. carrot, capsicum, cucumber, steamed sweet potato, cherry tomatoes
Snacks – Kids are always on the run, and much prefer to be out playing then sitting around eating so packing a few good grab and go snacks in the lunch box can be great to make sure they stay full throughout the day. This is another great opportunity to include some healthy fats and protein in the lunchbox, and maybe something sweet for a little extra YUM!
Eg. Popcorn, Pretzels, Boiled eggs, apricot bliss balls, chickpea cookies, mini choc,zucchini muffins, yoghurt pouch, Chickpea Cookies, cheese and crackers.
This formula works great with bento style lunch boxes, allowing your kids to choose what they want to eat at the various lunch breaks throughout the day. But above all it can save you time and help you reduce food waste in your kids lunch boxes. Here are some other great ways to make the formula work for you!
- Pack lunches 3 days in advance so you don’t have to waste time doing it every day!
- Set aside a dedicated area in your fridge for the lunch box snacks so you don’t have to go searching.
- Serve up any of the lunchbox leftovers for afternoon tea or save them for the next day!
- Keeping packing that fruit and veg for your kids, it’s a great way to expose them to the different vegetables without the pressure. And if they still don’t eat them, add the leftovers to smoothies or dinner!
- Just choose a few options from each category and rotate them throughout the week.
Find out more about the healthy lunch box formula and how to make packing lunch boxes easy from the Healthy Lunch Box Guide:
Recipes:
Cheese and bacon rolls on wholemeal
Prep Time 2hr 30min, Cook time 30min, Serves 12
350g Wholemeal bread flour
100g white bread flour
14g dried yeast
2 tsp caster sugar
½ tsp salt
270mL warm milk
2 Tbsp butter, melted
200g bacon, finely chopped
120g cheese, grated
Method:
Combine the wholemeal flour, white flour, dried yeast and caster sugar in a bowl. Then stir through salt. Do not add in at the same time as in high concentration salt can retard yeast. Make a well in the centre and add in warm milk and butter. Use a wooden spoon to bring dough together and then use your hands to tip dough onto a lightly floured surface. Knead for 10mins or until dough is elastic and smooth.
Grease a large bowl with oil and then place dough in bowl and cover with a damp tea towel. Place in a warm draught free place to rise for 45min or until dough has doubled in size.
Punch down the dough and then turn onto a lightly floured surface. Knead for two minutes. Divide the dough into 12 equal portions. Roll each portion into a ball and place on a lightly floured baking tray about 3cm apart and flatten slightly. Sprinkle over the bacon and cheddar. Cover with a damp tea towel. Set aside in a warm, draught free place to prove for 30minutes until the dough has doubled in size. Preheat the oven to 190C.
Bake in the oven for 25-30mins or until rolls are golden and sound hollow when tapped on the base. Transfer to a wire rack to cool slightly.
Choc Zucchini Mini Muffins
Prep Time 10min, Cook Time 20min, Serves 36
½ cup rice bran oil
½ cup brown sugar
2 eggs
1 tsp Vanilla
2 cups Plain Flour
2 tsp baking powder
1 tsp bicarb
1/3 cup cacao
1 cup zucchini, grated
1 cup milk
1 cup dark chocolate chips
Method:
Preheat oven to 170C and grease a mini muffin baking tray.
In a bowl whisk together rice brown oil and sugar for 2-3 mins until the sugar begins to dissolve. Then whisk in eggs and vanilla. Use a wooden spoon to carefully fold in sifted plain flour, baking powder bicarb, cacao a little a time alternating with milk.
The finally fold in grated zucchini and ¾ of the chocolate chips. Spoon into the mini muffin tray, filling each whole ¾ way and top with remaining chocolate chips. Bake for 20mins or until cooked through.
