It’s back to school and work for most of us. Here are some ideas for making packed lunches irresistible.
LUNCH BOX TIPS:
1. A lunch box should include protein, fruit or vegetables, and a wholegrain.
2. Try to include high-fibre foods and a protein to help keep your children satisfied throughout the day.
3. Pack a colourful lunch box by adding foods with a wide variety of colour. Slices of peppers, cherry tomatoes, snap peas with a dip or hummus will encourage children to eat vegetables.
4. Have fun with shapes by using cookie cutters to cut out sandwiches or even pieces of fruit like melon and pineapple.
5. Involve children in the preparation of their lunch boxes.
6. Make easy-to-eat foods and cut fruit and meats into bite size portions.
7. Try to keep lunch boxes cool by packing them in an insular cooler bag with an ice brick. Items like cheese and yoghurt don’t taste great when they’ve been sitting in the sun all morning.
THAI CHICKEN PATTIES
Makes 10-12
600g chicken mince
300g corn kernels, drained
2 medium carrots, peeledand grated
1 bunch of spring onions,finely sliced
60ml chopped fresh coriander
1 clove of garlic, crushed
30ml sweet chilli sauce
1 egg
salt and pepper
oil, for frying
Combine the mince, corn, carrot, spring onion, coriander, garlic, sweet chilli and egg in a bowl.
Season with salt and pepper and mix well.
Divide the mixture in 12 portions and form into patties. Refrigerate for 10 minutes.
Heat some oil in a pan and fry until golden on both sides.
Place on a baking tray and bake at 180°C for 10-15 minutes. Serve warm or cold.
MACARONI SLICE
Serves 6-8
250g macaroni
30ml olive oil
1 red onion, chopped
2 carrots, peeled, grated
1 small red and orange pepper, diced
5 rashers of bacon, diced
250g mushrooms, sliced
5ml dried oregano
1 clove of garlic, chopped
100g baby spinach
salt and pepper
250g ricotta cheese
3 eggs, slightly whisked
60ml chopped fresh parsley
250ml grated cheddar cheese
125ml grated Parmesan
125ml extra grated cheddar,for the topping
Cook the macaroni in boiling, salted water until al dente. Drain and then set aside.
Heat the oil in a saucepan and fry the onion, carrots, peppers, bacon, mushrooms, oregano and garlic for 5-10 minutes, until softened.
Stir in the spinach until wilted. Season with salt and pepper.
Combine with the cooked pasta.
Stir in the ricotta, eggs, parsley and cheeses.
Pour into a greased ovenproof dish and scatter over the extra cheese.
Bake in a preheated oven at 180°C for 15-20 minutes until golden and bubbling.
Remove and cool before cutting into squares.
BACON AND COURGETTE QUICHE
Serves 6-8
5 eggs
60ml milk
60ml olive oil
250ml self raising flour
400g courgettes
1 onion, finely chopped
200g bacon, chopped
250ml grated cheddar cheese
125ml grated Parmesan cheese
60ml chopped fresh mint
salt and pepper
Preheat oven to 180°C. Grease a 25cm round quiche dish.
Beat the eggs in a large bowl. Whisk in the milk and oil until well combined.
Add the flour and beat until smooth.
Add the rest of the ingredients and stir tocombine. Season with salt and pepper.
Pour in the prepared dish and bake for 20-30 minutes, until cooked through. Remove and cool before slicing.
BLUEBERRY MUFFINS
Makes 12-14
250ml wholewheat flour
250ml cake flour
125ml rolled oats
60ml chia seeds
15ml baking powder
125ml castor sugar
grated rind of 1 lemon
60ml lemon-infused olive oil
2 eggs, beaten
500g Greek yoghurt
250ml blueberries
Combine the flours, oats, chia seeds, baking powder, castor sugar and lemon rind in a bowl and mix to combine.
Mix together the olive oil, eggs and yoghurt. Add to the dry ingredients and mix to combine. Gently stir in the blueberries.
Spoon the mixture into paper-lined muffin cups and bake at 180°C for 20 minutes or until a skewer inserted into the muffins comes out clean. Remove and place on a cooling rack.
Note: You can replace lemon-infused olive oil with sunflower oil if desired.
LEMON TUNA QUINOA SALAD
Serves 8
250ml quinoa
500ml water
300g broccoli, cut into florets
170g can of tuna in brine, drained and flaked
250g cherry tomatoes, quartered
1 yellow pepper, chopped
1 red chilli, deseeded, chopped
125ml chopped fresh parsley
LEMON DRESSING
80ml olive oil
5ml grated lemon zest
30ml lemon juice
5ml Dijon mustard
salt and pepper
Add the quinoa and water to a pot. Bring to the boil.
Turn down the heat and simmer for 15-20 minutes, until all the water has been absorbed.
Remove from the heat and allow to stand with the lid on for 15 minutes.
Meanwhile, pour boiling water over the broccoli for 2-3 minutes. Drain, and combine with the rest of the ingredients in a large bowl. Add the quinoa and dressing and mix well.
DRESSING: Whisk together all the ingredients.
The Star