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Lunch Recipes NZ - easy school lunches! |
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Pack
a good school lunch. Plan ahead and pack school lunches
the night before, so you're not rushed in the morning.
Better yet, get your kids into the habit of making their
own lunches at night or in the morning. This will teach
them about healthy and nutritious lunch box ideas too!
For interesting and healthy lunch ideas for kids, try
using wholegrain bread, poppy seed rolls, pita pockets,
focaccia or ciabatta bread. And for fillings that are
appealing and packed with nutrients |
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PACK
A GOOD SCHOOL LUNCH
Plan
ahead and pack school lunches the night before, so you're
not rushed in the morning. Better yet, get your kids
into the habit of making their own lunches at night
or in the morning. This will teach them about healthy
and nutritious lunch box ideas too! For interesting
and healthy lunch ideas for kids, try using wholegrain
bread, poppy seed rolls, pita pockets, focaccia or ciabatta
bread. And for fillings that are appealing and packed
with nutrients
*
Wrap sandwiches in wax paper or re-sealable plastic
bags - this will keep them fresh all day and prevent
drying out.
* Don't make sandwiches that will get soggy - if there's
tomato involved, secure between lettuce leaves or slice
tomato and place in a small plastic container or plastic
wrap.
* Try not to include foods that smell strongly - these
may not make a good impression in the playground or
the classroom.
* Include a range of foods - choose mainly carbohydrates
for energy, dairy products for strong bones, other sources
of protein and healthy fats.
Make
sandwiches more exciting
Sandwiches don't have to be boring! Carbohydrates
are vital for energy and can be different every day,
with a little imagination. For interesting and healthy
lunch ideas for kids, try using wholegrain bread, poppy
seed rolls, pita pockets, focaccia or ciabatta bread.
And for fillings that are appealing and packed with
nutrients, try:
* Avocado and lettuce, tomato, cucumber and sprouts
* Hummus with grated carrot and tamari-roasted sunflower
seeds
* Peanut butter with thinly sliced celery
* Vegemite with chopped walnuts
Pack
a protein hit
For energy that's long lasting, incorporate a high
protein snack in your child's lunch box. Try these simple
and healthy lunch ideas:
* A small handful of roasted, unsalted peanuts with
raisins or dried apricots
* A small tub of natural yogurt with dried fruit.
* Celery sticks with cottage cheese and chives
* Cubes of edam cheese and an apple
* Pita bread quarters with hummus
* Baked beans with corn chips
Consider
sandwich alternatives
Bread isn't the only form of carbohydrate available
- there are other grains that can be an equally food
source of energy. Remember to use whole grains wherever
possible for slow-release energy. School lunch box ideas
don't have to be complicated either; instead of sandwiches,
try:
* Brown rice salad with green beans, tomato and almonds
* Mashed potato with peas and sweet corn
* Couscous with roast tomatoes, courgettes and feta
cheese
* Pasta spirals with cherry tomatoes and pesto
* A mini pizza with tomato paste, pumpkin, fresh tomato,
sunflower seeds and fresh basil
* Sushi rolls with sticky rice and thinly sliced cucumber,
red capsicum, carrot and avocado
Give
a serve (or two) of fruit
Fruit provides valuable vitamins and minerals for
good health and vitality. Include a piece of fruit every
day in your child's lunch - apple, pear, banana, apricot,
melon or kiwifruit. To make fruit more appealing, make
a fruit salad with grapes, strawberries and orange.
You can also include freshly squeezed fruit juice for
an added serve of vitamins.
Add
a salad
Give your kids a fresh produce based lunch for
a change. Salad, along with a wholegrain bread roll,
will provide vitamins and minerals. A simple dressing,
such as light mayonnaise, can also be included in
a small plastic container - alternatively, just use
fresh lemon juice, a little salt and freshly ground
black pepper. See which salads are your child's favourite
at dinner time, before including them in a school
lunch (and you can even use leftovers!). Alternative
lunch ideas for kids need not be complicated. Try:
* Grated carrot with orange and pumpkin seeds
* Lettuce with tomato, cucumber and baby corn
* Green beans, tomato and avocado
* Potato salad with hardboiled eggs, chives and yoghurt
dressing
* Roast vegetable salad with roasted courgette, beetroot,
capsicum and sweet potato
Extras
for energy
Kids use a lot of energy throughout the day -
running around and thinking hard (the brain uses around
80% of all the energy we consume!) - so it's important
to provide snacks for mid-morning or after-lunch energy
slumps. Snacks from the supermarket can often be expensive,
wasteful with packaging and contain unnecessary added
sugar, salt and preservatives. Try making your own
snacks at home instead. Some easy lunch recipes can
be made ahead of time, so you can include your kids
in the baking process and they'll eventually make
their own! For healthy snacks,
try these lunch box ideas:
* Granola bars - these are easy to make at home with
a base of oats, nuts, seeds and dried fruit, held
together with honey.
* Pikelets - kids love making these and they can be
included as a snack with a little jam.
* Cookies - there are many healthy alternatives to
sugar-packed, store-bought biscuits. Try making your
own, oat based cookies - rather than white flour based.
Cut them into fun shapes and decorating with nuts,
seeds or choc chips.
* Chocolate balls - using peanut butter as a base,
add carob powder, chocolate chips, coconut, raisins,
honey and chopped nuts. Roll in coconut or sesame
seeds.
* Instant dessert - combine mashed banana, apple sauce,
plain yoghurt and a little cinnamon for a quick (and
healthy) lunch box treat.
Drinks
As well as solid foods, kids need adequate hydration
during the day; it's essential for growing bodies
and minds! Remember to ensure drink bottles have a
secure lid. For school lunch drinks, try:
* Water bottle (the best drink choice!)
* Fruit juice (get freshly squeezed varieties with
no added sugar or artificial sweeteners)
* Plain or flavoured milk (great for a dose of calcium)
* Fruit smoothie (combine milk, yoghurt, banana, berries
and a little honey)
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