Packing school lunches with nutritious foods is one important way for us to contribute to our children’s life-long health, says nutritionist Jess Keane. The challenge is to be creative.
No one food or food group provides all of the nutrients we need for good health, so keep lunch box options varied. Simple and bite-sized foods add interest for younger children. Cut sandwiches into fun shapes with a pastry cutter. Strips, circles or triangles of vegetables with a dip of hummous or yoghurt and mint and pieces of fruit like plums, strawberries or easy-peel oranges, work well. The sandwich is the standard on-the-go food. The key is variety. Try wholemeal bread, brown soda bread, rye bread, wholemeal pittas or wraps.
Motivate older children to choose healthier foods instead of chicken nuggets, sausage rolls or chips. Explain that good food choices may help them to grow taller, to concentrate, to improve at sport and to have good skin. Pasta or noodle salads or flasks of home-made soup work well. Remember, one of the best ways to influence your children is to set an example so take your own nutritious, packed lunch to work too!
Mini Bacon Frittatas
Perfect snacks for the kid’s lunchbox; rich in protein with a few veggies hidden deep inside.
1 tbsp of olive oil
1 red pepper, finely diced
1 medium onion, finely diced
1 handful of peas, thawed
6 slices of smoked bacon, diced
120g cheddar, grated
120g crème fraîche
5 eggs and pepper
Gently soften the onion and red pepper in olive oil. Put aside and add the peas. Fry the bacon. Whisk the eggs, crème fraîche, cheddar and pepper together, then add the vegetables and bacon. Spoon into a muffin tray – they should be nearly full. Bake for 25-30 minutes until browned. Leave for 5 minutes then transfer to a wire rack to cool.
Chicken Pasta Salad with Ricotta & Pesto
Ideal for your older kids to take to school or even for yourself to take to work. It’s a good balance of carbohydrates, protein and 2 portions of vegetables providing a nutritious and sustaining lunch. If you want to sneak in some omega fats (for skin, brain, heart and immune health), swap 1 tablespoon of olive oil for flaxseed oil.
Cook pasta in a large saucepan of boiling water, following packet directions, until just tender. Drain and transfer to a large bowl. Cook the beans for 2 minutes in boiling water. Drain. Refresh under cold water. Meanwhile, make pesto – blend basil, chives, lemon rind, garlic, lemon juice and olive oil. Add the pesto to the pasta and mix well. Add the ricotta and gently stir in. Add beans, tomato and chicken. Season with pepper. Top with a few extra basil leaves.
Spelt, Oat & Raisin Biscuits
These biscuits are made from wholemeal flour, oats, flaxseed, almonds and raisins. Therefore they are full of fibre and contain a little bit of protein and omega fats. This means they may have less effect on your blood sugar levels (i.e. better concentration, maybe less tantrums and less cravings for sweet food). So for the days when you run out of fruit and yoghurt options, these little yumminesses are a better choice than a shop-bought biscuit or chocolate bar.
Makes 24 biscuits
200g unsalted butter
150g brown sugar
1 tsp vanilla extract
2 large eggs
280g wholemeal spelt flour
140g porridge flakes
3 tbsp ground flaxseed
1 heaped tsp baking soda
1 level tsp baking powder
140g raisins
50g flaked almonds, crushed
Preheat oven to 190°C. Grease a baking tray. Beat butter, sugar, vanilla and eggs until light and fluffy. In a big bowl mix the flour, oats, flaxseed, baking soda, baking powder, raisins and almonds. Add the butter, sugar and egg mixture. Mix well. Divide the mixture into 24 golf-ball-sized balls. Drop onto the baking sheet, leaving 2 inches between each one, press down slightly on them to flatten. Bake on the middle shelf of the oven for 10-15 minutes until lightly browned.
Jess gives essential, practical advice on food and nutrition – helping you to take control of what you eat, to speed up your recovery, helping you to feel healthy, strong and energised. Visit www.jkn.ie
