Family

FIT FAM

with Zoe Belhomme

PACKIN’

A PUNCH

It’s almost the start of a new school year and that means (fingers crossed) packing lunches is back in style! Boost your kids’ health and immunity by adding a few simple and fun superfoods to their lunch boxes. Here are some of our favourite treats that you can easily incorporate into your child’s daily routine.

EGGS

Eggs are so versatile and terrific brain food for children. They are high in protein (good for memory and concentration levels) and lecithin, which encourages the speedy transfer of body fats into energy. Take the easy option and hard boil, or bake them in rolls, frittatas or savoury muffins.

YOGHURT

Buy a large pot sugar-free Greekstyle yoghurt and decant a small serving each day into a cute pot. Add fruit, seeds or other healthy toppings to keep things interesting. It's an easy and fun way to get calcium and protein down them.

AVOCADOS

We know that avocados are full of good fats, but they’re also high in fibre, which helps stabilise blood sugar; and vitamin E, which protects against free radicals. Make a quick guacamole smash to go with baked corn chips or crudites.

CHICKPEAS

Chickpeas are a great source of iron and zinc, two minerals that kids need for growth. Whip up a quick hummus with some olive oil, tahini and lemon juice, or make a side salad with some cucumber and tomatoes.

BLUEBERRIES

A great source of vitamin C, dietary fiber, and super high in antioxidants, blueberries fall into the low GI category. That means that carbs are released slowly into the body as energy to help maintain stable blood sugar levels. Pack a small bag of berries, or make some blueberry wholewheat muffins for snack time.

TOMATOES

The humble tomato is rich in lycopene, vitamin C, E and betacarotene which are all antioxidants. The savoury fruit is easy to include in a sandwich or puff pastry pinwheel. Haven’t prepped anything? Cherry tomatoes are an easy and naturally sweet snack all on their own.

PARENT PICKS

E-Z EGGS These little savoury egg muffins are easy to make ahead of time then store in the fridge for several days. Add some healthier veggies into the mix to get kids eating foods they might otherwise turn their noses up at. Makes 12 muffins. Recipe by Hemsley & Hemsley, The Art of Eating Well.

INGREDIENTS

• 8 eggs • 3 grated carrots • 3 grated courgettes • Left over veggies chopped into small pieces, (peppers, tomatoes, peas, etc.) • chopped onion or leek banana trekking, banana crafts and planting banana 1 clove garlic minced Spices or herbs to taste (fennel, basil or thyme work well) grated cheddar cheese Salt and cracked black pepper to taste

METHOD

1. P reheat oven to fan 90 degrees. Grease a non-stick muffin tin with butter or ghee and set aside. 2. Beat eggs in a large bowl and add salt and pepper.

Mix in vegetables with herbs to the egg mixture, aiming for a 50/50 split between egg and other ingredients. 3. Pour the mixture into the muffin tin. 4. Bake for 12 minutes before crumbling cheese on top then putting them back under the grill for a minute 5. Leave to cool on a wire rack.

KID’S REVIEW

SUMMER CAMP AT ARK EDEN Our junior reviewer, Kimaayra Asrani, age 8-and-a-half, pods. My favourite of spent a week at Ark Eden's Summer Camp. Here are all was the banana spa. her thoughts. We mixed banana skins I started the Ark Eden Summer Camp on July 6 at Mui and bananas with salt, Wo, Lantau. We took a ferry every day from Pier 6 at rosemary oil and some Central and hiked for 15-20 minutes to get to camp. The orange peel. Then we first day was called "Jungle Adventure Playground." My soaked our feet in it to get favourite part was the Zombie Water Fights. the most amazing foot spa! I swam deep into the sea on Day 2 and we built a July 17 was my last day of camp. My friend Rosie huge sand castle. I will never forget that second day as and I made a sword with some wood I hugged and then walked a dog. I have overcome my and I really loved it. I had never done this ever before. fear of dogs! Let me summarise my camp experience thusly: On Day 3, we sang "Into the Unknown." We made a I AM MOST ALIVE AMONG THE TALL TREES!! circle and threw mud balls at each other. Learn more about Ark Eden's childrens' programmes

On Day 4, everything was about bananas! We did at www.arkedenonlantau.org or two.

Zoe Belhomme is our resident fitness writer and new mum. She loves working out, eco-friendly parenting, and partnering with her husband to produce some of the region’s biggest sports events at MBS Concepts. Reach out to her directly with your healthy family news at zoe@liv.media.

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