The key is to pack them a healthy lunchbox that is both nutritious and packed with enough vital vitamins to keep their energy levels in check.
A busy kid’s lunchbox should contain:
Protein, carbohydrates, whole grains and fruits or vegetables. Limit the sugar intake by adding ‘good carbohydrates’ like whole wheat bread and provide a sugary treat only once a week. Avoid too many fried foods. Pack water or a home-made smoothie. Fruit juice contains a lot of sugar.
Healthy and tasty lunchbox ideas for busy kids:
Mini meatballs recipe
Ingredients:
2 slices of low-GI Bread soaked in milk and mulched with a fork
500 g Low-fat good quality mince
1/2 onion finely chopped
3 tbsp Worcestershire sauce
1 tsp cumin
1 tsp dried herbs
1 tsp tomato paste
1 egg, beaten
flour for dusting
2 slices of low-GI Bread soaked in milk and mulched with a fork
500 g Low-fat good quality mince
1/2 onion finely chopped
3 tbsp Worcestershire sauce
1 tsp cumin
1 tsp dried herbs
1 tsp tomato paste
1 egg, beaten
flour for dusting
Method:
Mix all ingredients until well combined.
Roll lightly into small balls, dust with flour and transfer to medium-heat oiled pan.
Fry until cooked through.
Mix all ingredients until well combined.
Roll lightly into small balls, dust with flour and transfer to medium-heat oiled pan.
Fry until cooked through.
Blueberry muffins recipe
Makes 12 - note the sugar content
Ingredients:
125 ml vegetable oil
125 ml sugar
2 eggs
1 small tub of plain yoghurt
Juice and zest of two lemons
500 ml cake flour
2,5 ml bicarbonate of soda
15 ml baking powder
pinch of salt
125 g of blueberries
125 ml vegetable oil
125 ml sugar
2 eggs
1 small tub of plain yoghurt
Juice and zest of two lemons
500 ml cake flour
2,5 ml bicarbonate of soda
15 ml baking powder
pinch of salt
125 g of blueberries
Method:
Preheat the oven to 200ºC.
Beat the oil and sugar together. Add the eggs and beat until light and creamy.
Stir in the yoghurt, juice and zest.
Sift dry ingredients together in a separate bowl. Add the berries and coat well with the flour mixture (this allows them to be more evenly dispersed into the mixture).
Fold the dry mixture into the egg mixture until well combined. Try not to over mix.
Spoon into a well-greased muffin tin (fill them just over 3/4 full)
Bake for 15 – 20 minutes.
Best served slightly warm.
Lasts up to 5 days in an airtight container.
TIP: you can use thawed frozen berries.
Recipe by Carey Boucher Erasmus (@bitsofcarey) http://crushmag-online.com
Preheat the oven to 200ºC.
Beat the oil and sugar together. Add the eggs and beat until light and creamy.
Stir in the yoghurt, juice and zest.
Sift dry ingredients together in a separate bowl. Add the berries and coat well with the flour mixture (this allows them to be more evenly dispersed into the mixture).
Fold the dry mixture into the egg mixture until well combined. Try not to over mix.
Spoon into a well-greased muffin tin (fill them just over 3/4 full)
Bake for 15 – 20 minutes.
Best served slightly warm.
Lasts up to 5 days in an airtight container.
TIP: you can use thawed frozen berries.
Recipe by Carey Boucher Erasmus (@bitsofcarey) http://crushmag-online.com
Plum and nectarine oat bars recipe
Ingredients:
140 g light muscovado sugar
3 tbsp golden syrup
140 g butter
250 g rolled oats
50 g raisins
50 g walnut pieces
50 g mixed seeds
50 g plums - stoned and chopped
50 g nectarines - stoned and chopped
140 g light muscovado sugar
3 tbsp golden syrup
140 g butter
250 g rolled oats
50 g raisins
50 g walnut pieces
50 g mixed seeds
50 g plums - stoned and chopped
50 g nectarines - stoned and chopped
Method:
Heat the oven to 160°C. Gently heat the sugar, golden syrup and butter in a pan until
melted.
Stir the oats, raisins, walnuts and seeds into the pan until coated in the butter. Spoon half
the oats mix into a baking tin (approx. 23 x 23cm).
Scatter the plums and nectarines over the top, and then top with the remaining oat mix.
Pack the mix down well and smooth with the back of a metal spoon.
Bake for 35 minutes or until dark golden. Leave to cool completely before cutting into 16
bars with a sharp knife.
https://www.hortgro.co.za
Heat the oven to 160°C. Gently heat the sugar, golden syrup and butter in a pan until
melted.
Stir the oats, raisins, walnuts and seeds into the pan until coated in the butter. Spoon half
the oats mix into a baking tin (approx. 23 x 23cm).
Scatter the plums and nectarines over the top, and then top with the remaining oat mix.
Pack the mix down well and smooth with the back of a metal spoon.
Bake for 35 minutes or until dark golden. Leave to cool completely before cutting into 16
bars with a sharp knife.
https://www.hortgro.co.za
Makes 6 big muffins or 12 small muffins
Ingredients:
100 g grated cheese6 slices of ham, chopped/ 6 pieces of back bacon, cooked and chopped6 eggs250 chunky cottage cheese125 ml cream2,5 ml saltpepper to taste
Method:Heat the oven to 180 °C.Grease a muffin tray.Mix all the ingredients together.Divide mixture into muffin tray.Bake for 20 minutes or till done and leave to cool down.http://www.sarie.com/kos/ham-kaas-en-eier-muffins/
Chicken wrap recipe
Makes 4
Ingredients:4 soft tortillas400 g shredded chicken120 ml cream cheese4 iceberg lettuce leaves1/2 cucumber, sliced2 carrots, grated2 avocados, choppedsalt and pepper to taste
Method:
Spread cream cheese on each tortillaArrange all the ingredients on the tortillaFold and cut in half.http://www.sarie.com/kos/kategoriee-kos/pluimvee-kategoriee-kos/hoender-voupakkies/Other healthy snacks:
- Biltong sticks
- Nuts
- Fruit smoothies
- Yoghurt
- Cheese Slices
- Ham slices
- Cucumber and carrot slices with a mayonnaise dipping sauce
- Whole wheat or low-GI roll with ham, tomato and avocado
- Pasta salad made with red and green peppers, cooked pasta and small cubes of cheese
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