Education
WEEKLY SCHOOL LUNCH BOX IDEAS A well-balanced, healthy lunchbox can be portioned such that it comprises half vegetables or salad; one quarter grain foods, preferably wholegrain or low GI carbohydrates, one quarter lean meat, poultry, fish, eggs, tofu, nuts, or seeds, as well as a side of fruit and a calcium rich snack.
WEDNESDAY:
Don’t forget to pack plenty of water too (remembering that cordials and juices are discretionary food items).
MONDAY:
TUESDAY:
EDUCATION IN BRISBANE
• Wholemeal Pitta Pocket filled with diced cucumber, corn and tuna • Vegetable sticks served with beetroot dip: Ingredients; 1 large
• Air Popped Popcorn: Place
popcorn kernels in a microwave safe container with a lid for about 2 minutes or until most of the kernels have stopped popping. Serve plain or drizzle with a little olive oil
• 4 wholegrain crackers spread with avocado and serves with vegetable sticks and hummus • 1 serve of ‘Choc- Mousse’
Ingredients: ½ cup vanilla yoghurt, 1 cup reduced fat ricotta cheese, 1-2 tablespoon pure cocoa. Method: Mix all ingredients together and portion into a leak proof container. Serve with some fresh berries
• 1 serve of yoghurt • 1 serve of rockmelon • Veggie sticks, cherry tomatoes and a serve of tinned corn (no added salt) • Deconstructed Nachos:
Plain corn chips served with tomato salsa (low sodium) and red kidney beans (rinsed and drained thoroughly), topped with cheese. *if your kids aren’t a fan of kidney beans, try mashing or pureeing them before mixing them into the salsa.
• Water bottle
• Water bottle
beetroot, 2 tablespoons natural yoghurt, ¼ cup parmesan cheese. Method: Preheat and oven to 200 degrees. Wrap the beetroot in aluminium foil and place in the preheated oven for about 40mins. Unwrap the beetroot and allow to cool. Once cool, remove the skin (it should pull off easily) and place in a food processor with remaining ingredients. Process on high until finely pureed. Portion into leak proof container and store in the fridge for several days.
• Wholegrain Raisin Bread and banana wrap: Cut the crusts off a
slice raisin bread and roll out flat with a rolling pin. Place half a banana inside and roll the bread around in. Slice into thirds. *Option: bread can be spread with nut butter first if desired.
• Water bottle
COORPAROO
Thursday 19th February 2015
14
Your Local Families Magazine – Brisbane Issue 8 - February/March 2015