TIPS:

  • Keep it simple
  • Keep serves small
  • Ensure foods can be opened and eaten easily
  • If your child is eating healthy everyday foods, don’t worry if they want the same thing everyday
  • Children do no need sometimes foods more than one day a week

 

Suggested Lunch Box Combinations:

Day 1Day 2Day 3Day 4Day 5
RecessZucchini muffins & fresh fruitPikelets & crunchy vegetablesPlain yogurt & rice cakesCheese & crackers & banana muesli sliceScone & popcorn
SnackHummus dip & vegie sticksFresh fruitFresh fruitLeft over roast vegetablesCrunchy vegetables
LunchChicken fried riceSpinach & cheese pieSandwich with ham & saladLeft over roasted lamb pita wrapPizza
DrinkWaterWaterWaterWaterWater
Zucchini muffins & fresh fruitPikelets & crunchy vegetablesPlain yogurt & rice cakesCheese & crackers & banana muesli sliceScone & popcorn

Swap Out Options

SnacksLunch
  • Crackers, rice cakes or corn cakes
  • Fruit or plain scones
  • Pikelets
  • Zucchini muffins
  • Fresh fruit (whole apples, bananas, strawberries, mandarins)
  • Crunchy vegetables (carrot, celery, capsicum, cucumber, green beans, corn, cherry tomatoes)
  • Cold roasted vegetables (potato, carrot, pumpkin, sweet potato, zucchini)
  • Plain yogurt (not flavoured yogurt and not twist tops)
  • Popcorn
  • Cubes of slices of cheese on dry salty biscuits
  • Milk
  • Homemade muesli slice
  • Dip with vegie sticks
  • Sandwich/ wrap/roll (filled with lean meat and vegies)
  • Pizza
  • Fried rice/ couscous
  • Quiche (spinach and cheese pie/ slices)
  • Left overs from dinner

* Please ensure that you child’s lunchbox conforms to your educational institutions polices.
** Please alter serving sizes to suit your child’s appetite.
*** Recipes may require alteration for children with allergies, intolerances or who identify as vegetarian or vegan.


Banana Muesli Slice

Banana Muesli Slice1 1/4 cups (185g) self-raising flour

  • 1 tsp ground cinnamon
  • 80g margarine
  • 1 egg, beaten lightly
  • 1/4 cup (60ml) reduced fat milk
  • 2 large overripe mashed bananas (460g)
  • 1/2 cup (55g) untoasted natural muesli

 

  1. Pre-heat oven to 180°C. Grease 20cm x 30cm regular pan, line pan with baking paper, extending paper 5cm over sides
  2. Sift flour and cinnamon into large bowl; rub in butter. Stir in egg, milk and banana; careful not to over-mix. Spread mixture into pan; sprinkle with muesli. Bake for 25 minutes, or until golden brown. Cool slice in pan before cutting.

Prep and cook time 40 minutes

Serves 16

Store in an air tight container for up to a week


Homemade Pizza

Homemade PizzaBase

  • 15g compressed yeast
  • 1/2 cup lukewarm water
  • 1 1/2 cups plain flour
  • Pinch salt
  • 2 tbsps. extra vigin olive oil

 

Filling Option 1 (Quantities to taste)

  • Cherry tomatoes
  • Sausage (for a healthier alternative use lean cubed ham or bacon)
  • Reduced fat tasty cheese
  • Reduced fat mozzarella cheese

 

Filling Option 2 (Quantities to taste)

  • Canned crushed tomatoes
  • Reduced fat tasty cheese
  • Reduced fat mozzarella cheese
  1. Combine the water and yeast in a small bowl. Set aside for 5 minutes or until foamy. Combine the flour and salt in a large bowl and make a well in the centre. Add the yeast mixture and oil. Use a round-bladed knife in a cutting motion to mix until the mixture is combined. Use your hands to bring the dough together in the bowl.
  2. Brush a bowl lightly with oil. Turn the dough onto a lightly floured surface and knead for 10 minutes or until smooth and elastic. Place in the prepared bowl and turn to coat in oil. Cover with plastic wrap and set aside in a warm, draught-free place to rise for 30 minutes or until dough doubles in size.
  3. Pre-heat oven to 180°C. Roll out dough to cover pizza tray and cover with desired filling.
  4. Bake for 20min or until golden brown.

 


Wholemeal Pikelets

1 cup wholemeal self-raising flourWholemeal Pikelets

  • 1 egg
  • 2/3 cup reduced fat milk
  1. Sift flour into large bowl, make a well in the centre; add egg and most of milk, gradually beating together. Add enough of the remaining milk to give a smooth, pouring consistency.
  2. Drop tablespoons of mixture onto hot, greased pan; when bubbles appear on top, turn and cook on the other side.

 

Makes approx. 20


Spinach Pie

1 bunch of spinach leavesSpinach Pie

  • 1 onion
  • 250g reduced fat feta cheese
  • 125g reduced fat cheddar cheese
  • Pepper
  • 5 eggs
  • 6 sheets packaged filo pastry
  • Extra virgin olive oil for brushing
  1. Pre-heat oven to 180°C. Wash and dry spinach, finely shred leaves. Combine spinach and finely chopped onion in bowl, draining any excess liquid. Add crumbled feta cheese, finely grated cheddar cheese and pepper, mix well.
  2. Fold each sheet of pastry to form a rough square. Place a piece of folded pastry in greased baking dish (23 x 28cm). Brush with oil; repeat process with two more folded sheets.
  3. Press spinach mixture firmly onto pastry. Beat eggs until frothy, pour evenly over spinach. Cover with remaining three folded sheets of pastry, brushing lightly between each layer with oil. Brush top with oil.
  4. Bake for 45 minutes, or until light golden brown. Cut into squares and serve hot.

Scones

2 cups self-raising flourScones

  • ½ tsp salt
  • 30g margarine
  • ½ cup reduced fat milk
  • ¼ cup water
  1. Pre-heat oven to 180°C. Sift flour and salt into large bowl. Rub in butter with finger tips until mixture resembles fine bread crumbs.
  2. Make a hole in centre of flour; pour in combined milk and water. Mix lightly and quickly. Turn out onto floured surface; knead lightly.
  3. Pat dough out to approximately 2cm thickness; cut into rounds with 5cm cutter; dip cutter into flour each time before cutting. Place close together on lightly greased tray; brush tops with milk. Bake for 10 minutes or until golden brown.

Prep and cook time 15 minutes

Serves 12

Store in an air tight container for up to a week


Zucchini Muffin

375g zucchiniZucchini Muffin

  • 1 large onion
  • 1 cup grated reduced fat cheddar cheese
  • 1 cup self-raising flour
  • ½ cup extra virgin olive oil
  • 5 eggs
  • Salt and pepper

 

  1. Pre-heat oven to 180°C. Grate unpeeled zucchini coarsely, finely chop onion and bacon. Combine zucchini, onion, bacon, cheese, sifted flour, oil and lightly beaten eggs, season with salt and pepper.
  2. Pour into greased muffin tray; bake for 30-40 minutes or until golden brown.

Serves 12


For more healthier lunchbox recipes go to the  Better Health Channel website.