Back to school: delicious and nutritious lunch ideas
Packed lunch season is back! Balancing healthy eating with food kids actually want to eat can be a challenge. If you assemble the lunchbox well, it will keep them going until dinnertime.
To give you some inspiration, we have put together three lunchbox ideas that are quick, easy, delicious, and nutritious. They are packed with everything kids need, including protein to keep hunger at bay and carbohydrates for P.E. lessons. From sweet to savory, making packed lunches will be a breeze.
3 healthy and delicious recipes for kids:
Spiced falafel pita
Falafels are a great vegetarian alternative to a meat sandwich; they are packed with plant-based protein and fiber, and kids love them.
We bake our falafels in the oven rather than frying them, for a healthier version of this Middle Eastern treat. For ease, make a large batch of falafels to freeze, then simply thaw and pop them into a pita with salad and yogurt or your choice of sauce.
Yield: 4 servings
Ingredients
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 1 garlic clove, crushed
- 400g canned chickpeas
- 2 tsp ground cumin
- 1 tsp mixed herbs
- Zest of 1 lemon
- Salt and black pepper
- 1 beaten egg
Instructions:
1. Pulse the chickpeas in a food processor for about a minute until they resemble finely chopped nuts: uneven texture with a few larger pieces visible.
2. Scrape this mixture into a large bowl. Preheat the oven to 180°C.
3. Blend the onion, garlic, and mixed herbs in a processor for about a minute until they form a fine mixture.
4. Add this to the chickpeas, then add the egg, cumin, lemon zest, salt, and black pepper, and mix well.
5. Drizzle a little olive oil onto a baking sheet.
6. With your hands, form the mixture into small balls, each slightly smaller than a ping-pong ball.
7. Spread them out on the tray and place in the oven. Bake for 15-20 minutes, turning halfway through.
8. Once baked, prepare what you need and freeze the rest in a container after they have cooled down.
9. For everyday preparation, simply tuck them into a pita pocket, add a side of salad, and drizzle with your favorite dressing.
If you are still struggling to get kids to eat enough of these foods, vitamin supplementation might be the solution.
Fruit and vegetable couscous salad
This vegan recipe is full of goodness; it contains a whole range of vitamins and minerals.
And even better, it is quick to make and stores well in the fridge - so you can prepare lunch for Monday, Wednesday, and Friday all at once.
Yield: 4 servings
Ingredients
- 200g couscous
- 300ml hot vegetable stock
- 300g drained canned sweetcorn
- 6 dried apricots, chopped
- 3 tomatoes, chopped
- 3 tbsp chopped parsley
- ¼ cucumber, finely sliced
- ½ small red onion, finely chopped
- 2 tbsp olive oil
- Juice of ½ lemon
- 2 tbsp pumpkin seeds (optional)
- Seasonings and spices (optional)
Instructions:
1. Put the couscous into a large bowl and pour in the hot vegetable stock.
2. Cover the bowl and let it soak for 10-15 minutes.
3. Chop and prepare all the fruits and vegetables, put them together in a bowl, and add the olive oil and lemon juice.
4. If your child has a favorite seasoning or spice, add it now. Mix well.
5. The couscous should have absorbed the vegetable stock by now. Fluff it up gently with a fork before adding to the fruit and vegetable mix.
6. Add the parsley and seeds (if using) and toss together. Serve into containers.
7. If you want something extra special, feel free to add a teaspoon of your favorite sauce, sprinkle with herbs, or add a pinch of spice.
Oat and banana sponge bites
Everyone loves to cap off lunch with a treat, and satisfying a sweet tooth with something good for us is a bonus.
These oat-filled sponge bites keep kids full for longer.
Adding banana helps them get the vitamins they need for strong growth and staying healthy, while the potassium gives them a boost for P.E. class. These bites will keep for several days at room temperature, so keep them in a sealed container and pop a couple into the lunchbox every day of the week.
Yield: 12-18 bites
Ingredients
- 250g mashed ripe banana
- 450g oats
- ½ tsp vanilla essence
- 50ml applesauce
- 70g raisins
- ½ tsp cinnamon
Instructions:
1. Preheat the oven to 180°C.
2. Take a bowl and mix all ingredients well until they form a moist and slightly sticky mixture.
3. Using a tablespoon, form bite-sized balls and place them one by one onto an ungreased baking sheet.
4. As they bake, their size or volume won't change - so flatten the bites to your desired shape and thickness.
5. Place in the oven and bake for 15 minutes until golden.
6. They should remain soft and spongy, so don't wait for them to harden or get crispy.
7. Let them cool on a rack.
The advice in this article is for informational purposes only and does not replace professional medical care. Please consult your doctor or healthcare professional before trying any supplement, treatment, or remedy. Dietary supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.
If you are interested in more recipes, check out our recipe page, where we have put together delicious and healthy recipes!
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