Dress Up Your Lunch

Dress Up Your Lunch

We all know that breakfast is the most important meal of the day but the second most important meal is lunch. It is not a good idea to skip lunch, as this could mean you munch on high fat snacks all afternoon and dress up your lunch titledyour brain won’t function in peak state. Missing lunch could mean headaches, lethargy, dizziness and difficulty in focusing mid afternoon. So here are some tips to dress up lunch:

1)     Forget canned soup, homemade is so delicious and can really impress. Serve with 9 grain toast as it has a lower GI rating.

2)     Mix up salads so you don’t get bored by adding extra ingredients such as snow peas, mung beans, fresh grated beetroot, cut kernels off a fresh corn cob, chickpeas, kidney beans or slices of fresh mushrooms.

3)     Quiches are always a treat for lunch so try my Roast Pumpkin and Spinach Pie recipe. A much lower fat version that a traditional one that your guests will enjoy.

Article submitted by Annette Sym – Symply Too Good To Be True

Healthy Lunchbox Simple Formula

Healthy Lunchbox Simple Formula

When you have dietary restrictions, lunch is always the hardest to manage. But packing a healthy and yummy lunchbox doesn’t have to be daunting – you just need to look beyond a sandwich and yogurt as being Helathy Lunchbox titled‘normal’.

Keep in mind a simple formula

  • Protein (meat, chicken, eggs and fish)
  • Fruit and Veges
  • Fat (nuts, avocado, treats)
  • Home made treats (muffins, biscuits, slice – preferably sugar free)

Here are some ideas that I hope are inspiring for you.

All of these are gluten, dairy soy and corn free.  Any other dietary requirements may need modifications to suit your individual circumstances.

Sweet things and Treats

  • Home made biscuits and muffins
  • Make your own Trail Mix
  • Sweet balls – have a look at these here and then mix and match nuts/seeds/nut butters/tahini/cacao to suit your child’s taste: Coconut Date Balls
  • Smoothies or Juices. You can freeze these and pack them in these reusable pouches.

Savoury Ideas

  • Rice Slice (cooked rice presses into base, 6 eggs for topping with spinach/salmon or whatever you’re using + celtic salt), cooked and cut into squares
  • Chicken drumsticks
  • Leftover spaghetti bolognaise or gnocchi (in a thermos)
  • Ham/Zucchini/Tomato/Spinach muffins made with eggs and almond meal
  • Rice crackers with home made dip –hummus or guacamole

Hope these ideas relieve some lunchbox stress!

Article submitted by: Kris Barrettt from www.nourishmehealth.com.au

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Lunchbox Ideas For Kids of All Ages

Lunchbox Ideas For Kids of All Ages

lunchbox ideas titledUse our lunchbox formula to start to fill your lunch boxes.  Choose from the protein group, what is your main meal for the day.  Add in something from the carbohydrate group, then add in your vegetables and or fruit serve, finish with a snack and a drink.

Choices

Protein Tuna, Boiled eggs with faces drawn on them, Sliced cold meats, Baked beans, Frittata or quiche, Chopped egg with curry or mayonnaise for fillings, Meatballs, Chicken (legs are a great choice)
Fruit Fresh or tinned fruit/ chop into bite sizes
Small boxes of dried fruit
Vegetables Vegetable sticks with dipChop up a mixture of vegetables and put into small containers (e.g. cherry tomatoes, carrot sticks, snow peas)
Carbohydrates Breads, Pasta, Rice (fried rice using leftovers),Crackers, Rice cakes, Corn thins ,Fruit loaf, Scones, Pikelets, Savoury Muffins.
Snacks Muesli bars, Snack packs, Dried cereal, Pop corn, Homemade muffins, Biscuits or Cake.
Dairy Yoghurt, Milk, Cheese, Dips made with phil cheese, Dairy free options soy, rice, almond or coconut based (refer to the Dairy free and beverage pantry for dairy free choices), Cottage cheese, Custard.
Spreads Honey, Jam, GF spreads, Cream cheese, Nut pastes (check school policy on nuts or just use after school), Savoury spreads, Avocado, Chutney’s or pickles, Mashed banana,

 

 

 

 

 

For more great Back to School ideas check out our Recipes and Back to School Pantry.

5 Tips to Bust those Fussy Eaters

5 Tips to Bust those Fussy Eaters

Work with them not against them…

When you have allergies or food intolerances, it is very common, in my experience, for people, large or small not to feel particularly excited about food in general. Maybe the taste buds are affected, the fear of what Fussy Eatershappens when you may eat the wrong thing or just that you feel better when you keep to a restricted diet, avoiding the variety.  As a parent this can be frustrating as we are worried that a child is not getting all the vitamins and minerals they need as they are not eating the wide variety of foods from all the food groups that we are taught they should eat. I remember by fussy eater as a toddler declaring to me “Mum don’t you know I only eat chips and coke.” As a school boy he declared to a friend’s mother on a play date that he was allergic to all the foods presented and that he could only eat a vegemite sandwich. In my opinion, you need to work with what you have been given. That being said here a few tips, I found helpful with my fussy eater.

1. Get Cooking-Once the child is old enough, keep then involved in the food preparation process. They are far more likely to eat what they have helped make.

2. Healthy Choices Only -Keep food choices in the house to just fresh, healthy choices. If you are going to have some prepackaged snacks, choose only those that have high nutritional value. By limiting choice, believe me, you limit the arguments.

3.Variety-Give them the same food from morning until night each day if they wish, maybe just put one “different” item on the plate or in the lunch box. (Best to try at home as it most likely will end up in the bin at school)

4. Don’t stress– Their taste buds are changing all the time so expect that the foods you confidently packed in one week, won’t be eaten the next. Go back and discuss with them the options and what they want now.

5. Don’t be afraid-They will not starve to death, be rest assured. Give them a good-quality supplement in a liquid form, crushed; however, you can get it into them. I have resorted to bribery on many occasions.

Good luck, mine has mostly grown out of it at the age of 12. I still limit the choices in the house and generally pack the same thing every other day. This boy is a creature of habit and doesn’t respond well to surprises.

For some great ideas, check out the Back to School pantry on What Can I Eat

Article submitted by Kylie Hollonds.

 

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