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Advice
Think about what your child likes to eat
at home and try to translate that into a
lunch box option, says Jafri. “Vegetables
are often overlooked in the lunch box. Try
cutting up some carrot sticks or putting
in a handful of cherry tomatoes,” she says.
“Last night’s leftovers in a container with a
small spoon can make a welcome change
to the parade of endless sandwiches.”
Also pre-made homemade pikelets are a
great snack - easy to make ahead of time,
they’re filling and don’t require any extra
toppings. “During hot weather, avoid milk,
yoghurt, fish or meat in lunches, unless
they are packed in a good-quality cooler
with an ice pack/frozen water bottle to
prevent food poisoning,” she says.
If your child doesn’t eat their lunch,
ask yourself, Jafri says that you should
ask yourself the following questions: is
the lunch box wrong? Your child might
prefer a brown paper bag or the latest
type of lunch box. Or is the lunch boring?
Try to pack a different lunch every day.
For younger children, try cutting the
sandwiches in different ways. Is it too
much? If so, offer smaller servings. Half
a sandwich might be more appropriate
than a whole one. Is it too fiddly? Some
children are put off by fiddly packaging
or don’t like getting sticky hands. Try
removing the orange peel or cut a kiwi in
half and add a spoon.
Helpful tips for adding
fresh fruit and vegetables
to lunch boxes:
• Kids like fresh fruit cut and ready to
eat. Fruit salad is the ideal lunch box
solution; it’s colorful, easy to eat and
bursting with vitamins.
• Offer different seasonal fruits each day
the breads. Tip the tikka pieces into a bowl and
give them a quick blast in the microwave to heat
through. Split the breads in half and stuff with
the salad, chicken and a spoonful of yogurt.
Nutrition per serving
Energy
418 kilocalories
Proteins
8 g
Carbohydrates
61 g
Fats
17 g
Saturates
7 g
Fiber
2 g
Sugar
56 g
Salt
230 mg
for a change in flavor, color and texture.
• Freeze fruits in the summer or for sport
days. Simply pop the frozen fruit into
a small sealable plastic bag or airtight
container.
• If including whole fruit in the lunchbox,
select fruit that is a suitable size for a child
to easily hold in their hand and eat (this
Recipe for Quick and easy
lunch box - Chicken tikka
wraps:
Ingredients
• ¼ cucumber, halved and sliced
• ¼ iceberg lettuce, shredded
• 2 spring onions, sliced
• handful mint leaves, torn
• 4 plain small naan bread
• 140g pack cooked chicken tikka pieces
• natural yogurt to serve
Method
Toss all the salad vegetables together.
Heat the naan breads in the microwave on
Medium for 1 min until puffed up. Remove
is particularly important for younger
children).
• Peel and slice or cut fruit if possible
and choose seedless varieties of grapes,
watermelon and mandarins.
• If you’re added tomato to sandwiches,
place the tomato between fillings and not
directly onto the bread. This prevents the
bread becoming soggy.
• When using avocado, mash or drizzle
with a little lemon or lime juice to prevent the
avocado from discoloring.
• Mild tasting and crunchy lettuce varieties like
Iceberg and Oak leaf and Lebanese cucumbers are
ideal for kids.
• Add leftover (or cook extra) roast pumpkin or
sweet potato to sandwiches, wraps and roll fillings
as well as roasted vegetables which are naturally
sweet and loaded with beneficial antioxidants and
team well with a range of fillings.
• Make salads or salad sandwich fillings interesting
by using a range of vegetables like grated carrot,
snow pea sprouts, lettuce or rocket or baby spinach,
sliced celery, tomatoes, avocado and cucumber.
• Use a vegetable peeler to slice cucumber into thin
ribbons for sandwich fillings.
Oct/Nov 2013
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