5 tips for packing healthy lunch boxes

LUTHO PASIYA

WHAT is great about lunch boxes full of fresh food is that they give your child the energy to concentrate, learn and play all day. For those of you who need advice about packing healthy school lunches, we have five simple tips to make it easy and enjoyable for everyone.

1. Nutrition

It goes without saying that what children eat for lunch is as important for them as everything else they eat. Lunch needs to provide them with energy to get through the rest of their classes, and beyond.

2. Taste

What good is nutritious food if children won’t eat it? Keep lunch flavourful by providing in-season ripe fruit, roasted vegetables if they won’t eat them raw (roasting brings out the sweetness), cooked meats and grains prepared with herbs and spices, flavoured yoghurt or milk.

3. Convenience

Most lunch periods aren’t too long, so lunch can’t be a 5-course meal. Keep it on the simpler side by including pre-packaged products like individual containers of yoghurt, apple sauce, hummus and string cheese.

4. Food safety

To keep lunch safe, keep cold food in the refrigerator until right before children run out the door.

5. Food quality

You want to think about how your packed lunch will hold up until lunchtime. Try packing each component of a sandwich separately, and have children assemble it at lunchtime.

CHEESY COURGETTE SLICES

(Makes about 8 portions)

Ingredients:

15ml olive oil

1 large onion, chopped

125g good-quality ham, finely chopped

80g grated cheddar cheese

400g courgettes, grated

2 carrots, peeled and grated

80ml flour

6 eggs, beaten

80ml milk salt and pepper

Method: Heat the oil and fry the onion until soft. Remove and cool. Combine with the ham, cheese, courgettes and carrots, and mix. Stir in the flour. Mix the eggs and milk together and add to the mixture. Mix and season well. Pour the mixture into a 18x28cm tin that has been lined with non-stick baking paper. Bake at 180°C for 25-30 minutes or until golden brown and set. Cool in the tin, then cut into squares.

BULGUR CHICKEN SALAD

(Serves 4)

Ingedients:

125ml bulgur wheat

250ml boiling water

100g cherry tomatoes, halved

1 small red pepper, diced

½ small English cucumber, peeled and chopped

2 chicken breast fillets, cooked and diced

40ml chopped mint salt and pepper

15ml lemon juice

45ml olive oil

Method: Put the bulgur wheat into a bowl and pour over the water. Set aside for 30 minutes. Drain well in a sieve. Combine the tomatoes, pepper, cucumber and chicken and add the drained bulgur wheat. Mix in the mint and season to taste. Combine the lemon juice and olive oil and mix well. Add to the salad and toss to combine. This salad keeps well in the fridge for a few days.