Lunch box hits they won’t know are healthy

Lunch box hits they won’t know are healthy

Lunch box hits they won’t know are healthy

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How many times do you send your children to school with nutritious food for the day, only to find it returned home, or even swapped, or  thrown out?

How do you get children to actually eat what is packed?

More recently, I have been hearing from clients that the lunches are not being finished or eaten because their children prefer to run around and play, and sandwiches with fillings just don’t allow for that.

Check out these sure-fire lunch box hits below. They are delicious, only one hand required to hold, so handball is still possible, and they are packed full of nutritious ingredients too.

Savoury Muffin Wraps

15 minutes preparation time, 30 minutes cooking time
Makes 12

Ingredients:

  • 1 small onion, sliced thinly
  • 1 medium sweet potato, peeled and grated
  • 1 carrot, grated
  • 1 zucchini, grated
  • ¾ cup self-raising flour
  • ¼ cup milk
  • 2 eggs, whisked
  • ½ cup grated cheese
  • 3-4 whole grain wraps (depending on their size)

Method:

  1. Preheat oven to 180o
  2. Spray a large frying pan with olive oil spray and sauté onion until it is starting to brown. Add the grated sweet potato, carrot and zucchini and cook for 5 minutes stirring evenly.
  3. Remove vegetables from the heat, transfer to a heatproof bowl and add self-raising flour and milk. Add whisked eggs and cheese and combine all ingredients well.
  4. Spray a 12 serve muffin dish with oil to grease.
  5. Using the wrap bread as the muffin patty. Break each wrap into thirds or quarters, depending on its size – pieces need to be large enough to act as muffin patties.
  6. Spoon egg and vegetable mixture into the wrap cups, then bake for 30 minutes or until golden on top.
  7. Muffins can be enjoyed hot or cold.

Healthy Red Velvet Muffins

15 minutes preparation time, 20-25 minutes cooking time
Makes 12

Ingredients:

  • 360g pumpkin (of your choice), skin removed and cut into small pieces
  • 1 small fresh beetroot, peeled and grated
  • 2 cups self-raising flour
  • ½ cup almond meal
  • ½ cup cocoa powder
  • 2 eggs
  • ¼ cup macadamia oil
  • Up to ¼ cup milk

Method:

  1. Preheat oven to 180oC
  2. Place pumpkin in a heatproof bowl, add a dash of water, cover and cook in microwave for 5 minutes. Once cooked, drain the excess water and mash the pumpkin with a fork until smooth.
  3. Meanwhile, combine flour, almond meal and cocoa powder in a bowl.
  4. Add the beetroot to the mashed pumpkin and stir through.
  5. Stir through egg and macadamia oil, then add the wet ingredients to the dry ingredients.
  6. Add up to ¼ cup of milk as required to add more moisture to the muffins.
  7. Add the wet ingredients to the dry ingredients and mix well.
  8. Line a muffin tray with patties and spoon equal amounts of the mixture into each patty.
  9. Bake for 20-25 minutes or when a skewer inserted into the muffin is removed clean.
  10. Allow to stand for 5 minutes before eating.

Gluten Free Banana and Coconut Muffins

15 minutes preparation time, 30 minutes cooking time
Makes 12

Ingredients:

  • 2 bananas, mashed
  • 2 eggs, lightly beaten
  • 1 ½ cups gluten free flour
  • 2 tsp baking powder
  • ½ cup almond meal
  • ½ cup desiccated coconut
  • ½ cup shredded coconut
  • ½ cup dates, finely chopped
  • 1 tsp cinnamon
  • 1 tsp chia seeds

Method:

  1. Preheat oven to 180oC
  2. Combine all dry ingredients in a large bowl
  3. Combine eggs and bananas, then add to dry ingredients and mix. Avoid over mixing.
  4. Spoon mixture into muffin ramekins and bake in preheated oven for 25-30 minutes. Use a thin skewer to ensure cooked the whole way through
  5. Once cooked, cool on a rake before eating