Healthy lunchboxes - meals and tips
Uploaded by betterhealthchannel on 13.02.2012
Transcript:
bjbj|:|: Healthy lunchboxes - Making a healthy lunch can be really easy and one way to make
it easier is to use leftovers from the night before. Last night we had frittata for dinner
and we have some left over. So in this case it was a vegetable frittata, packed with vegetables,
egg and milk so it s an excellent start to the lunch. I m going to leave it in the foil
and just wrap it up. Because I m using a leftover, I m using an insulated lunchbox which will
keep the heat out. In addition, every lunch should have a serve of dairy in it. In this
case I have a UHT milk which has been frozen overnight. So I ll add that in and that will
keep things extra cool. Vegetables are one of the most important things in the lunch
they give crunch and colour and they are bursting with nutrition. To make vegetables more appealing,
try doing things like popping a ribbon around them. Not only do they look special, they
are easy to carry out to the playground. A child will pick that up and walk out quite
happily with that. We had watermelon on special so it s just a matter of cutting a couple
of slices. Now you could just pop it in there on a facewasher but in this case I ll just
do a couple of cubes and pop it in a container. It s a good idea to stock up on these things
they re really inexpensive. Just adding a couple of strawberries in there will make
it look good. A lot of schools have a fruit snack so this is perfect for that. Finally,
lunches need a carbohydrate or bread and cereal product in there. I ve grabbed a handful of
blackcurrent shredded wheat. Pop them in a recyclable bag and they go in the lunch as
well. There you have a really fantastic lunch looks good, easy and it took me a matter of
a minute to put together. A really neat idea is to cut a hole in the bread roll and make
a pocket like that. You can fill it with anything you like. Today I m using a really good protein
food. I ve mixed tuna with butter beans and some chopped up cucumber. Put that in the
fridge on Sunday night and then for Monday and Tuesday morning, it s just a matter of
filling the bread roll. Got the sandwich so now the next thing is a piece of fruit. Fruit
bowl here stone fruit is in season at the moment. We ll select a plum and nectarine
there. Really easy, nice size in the lunchbox it goes. Vegetables are another really important
part of the school lunch they give great colour, great crunch and great nutrition. To make
it easier, I cut up a bunch of celery on Sunday night, sit it in water. It stays absolutely
crispy all week. Just take out a small handful and from my store of containers, in it goes
really easy. A really good snack idea is popcorn. Popcorn is not only healthy, it s very inexpensive.
I ve used plain old popcorn and popped it on the stove over there it takes about 2 minutes.
To make it more interesting, why not adding a couple of dried apricots, cut up roughly
and sprinkle those on top and a small handful of currents and sultanas it makes a yummy
snack. Final two bits to add to the lunch the dairy component is a tub of yoghurt that
has been frozen and finally some water and that will go in the side pocket. Over the
weekend I made these muffins polenta, sweet potato and capsicum. They are a really great
addition and a nice change from the sandwich. This recipe is on the Better Health Chanel.
Vegetable sticks, some cherry tomatoes. An addition you might like if your child likes
hummus or tzatziki or beetroot dip, you can add a small amount of dip to go with the vegetables.
We call this the snake orange. And with a nice little knife, you can cut around the
orange, cutting just the skin off. It doesn t take long. Remove the orange from the peel.
Give it a few quick cuts like this and place it in the natural skin. Finally into this
lunchbox, just adding some cheese cubes and last of all little frozen water block that
will keep the lunch cool, the tzatziki cool and will also be a nice little drink of cold
water at lunchtime. [Children enter to take lunchboxes] Off you go, there you go. There
you go Alex. Out to go, off to school have a good day! gd9: gd9: :p9: [Content_Types].xml
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it easier is to use leftovers from the night before. Last night we had frittata for dinner
and we have some left over. So in this case it was a vegetable frittata, packed with vegetables,
egg and milk so it s an excellent start to the lunch. I m going to leave it in the foil
and just wrap it up. Because I m using a leftover, I m using an insulated lunchbox which will
keep the heat out. In addition, every lunch should have a serve of dairy in it. In this
case I have a UHT milk which has been frozen overnight. So I ll add that in and that will
keep things extra cool. Vegetables are one of the most important things in the lunch
they give crunch and colour and they are bursting with nutrition. To make vegetables more appealing,
try doing things like popping a ribbon around them. Not only do they look special, they
are easy to carry out to the playground. A child will pick that up and walk out quite
happily with that. We had watermelon on special so it s just a matter of cutting a couple
of slices. Now you could just pop it in there on a facewasher but in this case I ll just
do a couple of cubes and pop it in a container. It s a good idea to stock up on these things
they re really inexpensive. Just adding a couple of strawberries in there will make
it look good. A lot of schools have a fruit snack so this is perfect for that. Finally,
lunches need a carbohydrate or bread and cereal product in there. I ve grabbed a handful of
blackcurrent shredded wheat. Pop them in a recyclable bag and they go in the lunch as
well. There you have a really fantastic lunch looks good, easy and it took me a matter of
a minute to put together. A really neat idea is to cut a hole in the bread roll and make
a pocket like that. You can fill it with anything you like. Today I m using a really good protein
food. I ve mixed tuna with butter beans and some chopped up cucumber. Put that in the
fridge on Sunday night and then for Monday and Tuesday morning, it s just a matter of
filling the bread roll. Got the sandwich so now the next thing is a piece of fruit. Fruit
bowl here stone fruit is in season at the moment. We ll select a plum and nectarine
there. Really easy, nice size in the lunchbox it goes. Vegetables are another really important
part of the school lunch they give great colour, great crunch and great nutrition. To make
it easier, I cut up a bunch of celery on Sunday night, sit it in water. It stays absolutely
crispy all week. Just take out a small handful and from my store of containers, in it goes
really easy. A really good snack idea is popcorn. Popcorn is not only healthy, it s very inexpensive.
I ve used plain old popcorn and popped it on the stove over there it takes about 2 minutes.
To make it more interesting, why not adding a couple of dried apricots, cut up roughly
and sprinkle those on top and a small handful of currents and sultanas it makes a yummy
snack. Final two bits to add to the lunch the dairy component is a tub of yoghurt that
has been frozen and finally some water and that will go in the side pocket. Over the
weekend I made these muffins polenta, sweet potato and capsicum. They are a really great
addition and a nice change from the sandwich. This recipe is on the Better Health Chanel.
Vegetable sticks, some cherry tomatoes. An addition you might like if your child likes
hummus or tzatziki or beetroot dip, you can add a small amount of dip to go with the vegetables.
We call this the snake orange. And with a nice little knife, you can cut around the
orange, cutting just the skin off. It doesn t take long. Remove the orange from the peel.
Give it a few quick cuts like this and place it in the natural skin. Finally into this
lunchbox, just adding some cheese cubes and last of all little frozen water block that
will keep the lunch cool, the tzatziki cool and will also be a nice little drink of cold
water at lunchtime. [Children enter to take lunchboxes] Off you go, there you go. There
you go Alex. Out to go, off to school have a good day! gd9: gd9: :p9: [Content_Types].xml
u$Nw @8Jb _rels/.rels theme/theme/themeManager.xml sQ}# theme/theme/theme1.xml G$$DA :$BR si-@R
r,[L bX*x KfN1 ,tV@ .EML M .c =
p)af theme/theme/_rels/themeManager.xml.rels 6?$Q K(M&$R(.1 [Content_Types].xmlPK _rels/.relsPK
theme/theme/themeManager.xmlPK theme/theme/theme1.xmlPK theme/theme/_rels/themeManager.xml.relsPK
accent5="accent5" accent6="accent6" hlink="hlink" folHlink="folHlink"/> Mike Harrison Normal.dotm
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kZg9w kZkZ^ kZg9kZ{ o{o{w o{kZ Department of Health Title Microsoft Word 97-2004 Document
NB6W Word.Document.8