Healthy lunchbox recipes

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Low GI oat and date bars. Picture: Mujahid Safodien

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HEALTHY MEATBALLS

Makes 25

500g beef mince

1 apple, finely grated

1 carrot, finely grated

1 onion, finely chopped

3ml dried mixed herbs

15ml tomato paste

salt and pepper

1 egg, beaten

500ml brown bread crumbs

flour for coating

olive oil for frying

Combine the mince, apple, carrot, onion, herbs, tomato paste and seasoning and mix well. Add the egg and enough breadcrumbs to bind the mixture together.

Roll the mixture into balls. Toss in flour and fry in a little olive oil on medium heat until golden and cooked through.

Drain on paper towel.

COUSCOUS AND CHICKEN SALAD

Serves 6-8

250g butternut, cut into small cubes

15ml olive oil

salt and pepper

4 small chicken breast fillets

30ml olive oil

salt and pepper

250ml couscous

250ml hot chicken stock

1 red pepper, chopped into small cubes

60ml chopped parsley

100g feta cheese, cubed

Dressing

45ml olive oil

15ml lemon juice

5ml chopped garlic

salt and pepper

Put the butternut into a pan, drizzle with olive oil and season well. Roast at 180°C for 20 minutes until soft.

Brush the chicken breasts with olive oil and season well. Cook on a griddle pan or in a frying pan until cooked through. Remove and set aside to cool.

Put the couscous into a bowl and add the hot stock. Cover and set aside for 5 minutes. Fluff with a fork and season.

Add the butternut, pepper, parsley and feta.

Cut the chicken into slices and add to the couscous. Pour over the dressing and toss to combine.

DRESSING: Combine all the ingredients and mix well.

LOW GI OAT AND DATE BARS

Makes about 16

200g fresh dates, pitted and chopped

125ml hot water

50g softened butter

1 egg

310ml quick-cooking oats

125ml wholewheat flour

5ml ground cinnamon

3ml baking powder

pinch of salt

60g white chocolate, melted

In a blender, combine half of the dates, water and butter, then blend until very smooth.

Add egg and blend.

Combine oats, flour, cinnamon, baking powder and salt and whisk until combined.

Add the blended date mixture and the remaining chopped dates. Mix until well combined.

Spread mixture into a 20x20cm pan which has been lined with non-stick baking paper.

Bake at 180°C for 20 minutes until light golden brown. Remove and cool.

Drizzle with white chocolate before cutting into bars.

WHOLEWHEAT PIZZA

Makes 24 small pizzas

Dough

400ml cake flour

400ml wholewheat flour

15ml sugar

5ml salt

10g packet of instant yeast

400-500ml lukewarm water

Tomato mixture

15ml olive oil

1 onion, chopped

5ml chopped garlic

400g can of chopped tomatoes

salt and pepper

15ml chopped basil

200g mozzarella cheese, grated

toppings of your choice (mushrooms, peppers, ham, roasted butternut, feta, for example)

dried Italian herbs

DOUGH: Combine the flours, sugar, salt and yeast in a bowl. Add enough warm water to make a dough that is soft but not sticky. Knead well until smooth and elastic.

Put the dough into a greased bowl. Cover with a cloth and set aside for 10 minutes.

Divide the dough into 24 portions and roll each one out to form a disc.

Place the discs onto a greased baking tray. Spread a spoonful of tomato mixture onto each disc. Add a handful of cheese and top with your choice of toppings. Sprinkle with the Italian herbs.

Bake at 200°C for 10-15 minutes until the base is golden brown and the cheese is melted. Remove and cool.

TOMATO MIXTURE: Heat the oil in a small pot and fry the onion and garlic. Add the tomatoes and seasoning and simmer, uncovered, until thick. Remove from the heat, add the basil and purée with a hand blender until smooth.

l This recipe makes a lot so put the extras in the freezer to take out as needed. - The Star

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