Summer Lunchbox Lifesavers

Summer Lunchbox Lifesavers
Monday
Tuesday
Wednesday
Recess
Recess
Recess
Portion of fruit
Reduced fat yoghurt (don’t forget a spoon!)
Portion of fruit
Wholemeal cheesy Vegemite scrolls
Portion of fruit
One boiled egg
Lunch
Lunch
Lunch
Tuna, spinach and corn frittata
Wrap with sliced chicken, lettuce, avocado and tomato
Chicken pasta salad with basil dressing
Recipe: Tuna, spinach and corn frittatas
Recipe: Wholemeal cheesy Vegemite scrolls
Recipe: Chicken pasta salad with basil dressing
These frittatas are so easy to make for dinner and the leftovers
are perfect for lunchboxes. Makes 12
Makes 10
Pop a freezer block in the lunchbox to keep this tasty
salad nice and cool. Serves 4
Canola oil spray*
425g can tuna in spring water,
drained*
4 green shallots, thinly sliced
1 cup (30g) baby spinach leaves
1 cup grated reduced fat tasty
cheese*
Cracked black pepper, to season
10 large eggs*
2 tbs plain flour
125g can creamed corn
2
⁄3 cup reduced fat milk*
6 cherry tomatoes, halved
1. Preheat oven to 190°C (170°C fan-forced).
2. Lightly grease a 12 hole standard, silicone or non-stick
muffin pan with cooking spray.
3. Divide tuna, shallots and baby spinach leaves between
muffin holes, sprinkle with 3/4 of the grated cheese and
season with pepper.
4. Whisk eggs, flour and creamed corn together in a large
bowl until combined, then whisk in milk.
5. Pour the mixture evenly over filling in muffin holes then top
with tomato halves and sprinkle with remaining cheese.
6. Bake in preheated oven for 20 to 25 minutes or until
frittatas are set and light golden. Serve warm or chilled.
500g (3 ⁄4 cups) wholemeal
bread flour
7g sachet (2 tsp) dried yeast
1
⁄2 tsp sugar
350ml warm water, approximately
1 tbs canola oil*
1 1⁄2 tbs Vegemite
1 cup grated reduced fat tasty
cheese*
Canola oil spray*
3
1. Combine flour, yeast and sugar in a large bowl, stir in oil
and warm water to form dough.
2. Turn dough onto a floured surface and knead for 10 minutes
until smooth and elastic.
3. Lightly grease a large bowl with cooking spray, place dough in
bowl, cover loosely with plastic wrap and stand in a warm spot
for 30-40 minutes or until dough has almost doubled in size.
4. Preheat oven to 220°C (200°C fan-forced).
5. Punch down dough with fist then knead again until smooth
and elastic. Roll out dough to form a 30cm x 30cm square.
6. Spread Vegemite evenly over dough and sprinkle with 3⁄4 cup
of the grated cheese. Roll up dough and cut into 10 pieces.
7. Grease a large oven tray with cooking spray. Place pieces,
cut side down, on tray and sprinkle with remaining 1⁄4 cup
of grated cheese.
8. Cover with a tea towel and return to warm spot for
15 minutes or until doubled in size.
9. Bake in preheated oven for about 15-20 minutes.
250g (4 cups) bowtie pasta
3 cups skinless chicken, trimmed
of fat, cooked and chopped*
2 sticks celery, thinly sliced
1 Lebanese cucumber, chopped
1 small red capsicum, cut into
thin strips
1
⁄2 Spanish onion, thinly sliced
Cracked black pepper, to season
1
⁄3 cup low fat Greek-style yoghurt
1
⁄3 cup mayonnaise*
1 handful fresh basil leaves
1 tbs lemon juice
1. Cook pasta in a large pan of unsalted boiling water until
al dente (just tender), drain and cool.
2. Combine pasta in a large bowl with chicken, celery,
cucumber, capsicum and onion and season with pepper.
3. To make dressing, process yoghurt, mayonnaise, basil
leaves and lemon juice in a food processor until smooth.
4. Add dressing to pasta salad and toss gently.
* Look for products with the Heart Foundation Tick.
All fresh fruit and vegetables automatically qualify for the Tick.
Summer Lunchbox Lifesavers
Thursday
Friday
Top Tips
Seasonal fruit and vegies, plus tasty
ways to eat them
Recess
Recess
Portion of fruit
Oaty banana and date muffins
Portion of fruit
Reduced fat yoghurt (don’t forget a spoon!)
Lunch
Lunch
Sandwich with wholemeal bread, reduced fat cheese, sliced
boiled egg, lettuce, cucumber circles and avocado.
Vegetable and feta slice
• Peach, Nectarine & Plum: a handy snack and the perfect
size for lunchboxes (pop in a couple of paper towels as
they can get a little bit messy!)
Recipe: Oaty banana and date muffins
Recipe: Vegetable and feta slice
Make a batch on the weekend and freeze, ready for
the week ahead. Makes 12
A delicious way to get more vegies in your kids’ diet.
Serves 6
• Zucchini: adding grated zucchini to Bolognese sauce is
a great way to help your little ones get their 5 serves of
vegies a day.
1 cup dates, halved or chopped
2 cups wholemeal self-raising
flour
1 tsp mixed spice
1
⁄2 tsp bicarbonate of soda
1
⁄2 cup quick oats*
1
⁄3 cup raw sugar
3
⁄4 cup mashed banana
1 cup buttermilk*
1 egg, lightly beaten*
1
⁄3 cup sunflower oil*
Canola oil spray*
1 small banana, sliced
1. Place dates in a heat-resistant bowl, cover with boiling
water, stand 10 minutes, then drain.
2. Preheat oven to 190°C (170°C fan-forced).
3. Sift flour, spice and bicarbonate soda into a large bowl,
add husks left in sieve to the bowl, then stir in oats and raw
sugar and make a well in centre.
4. Add mashed banana, buttermilk, egg and oil and stir until
just combined (don’t over-mix).
5. Lightly grease a 12 hole non-stick muffin pan with cooking
spray or line with paper cases. Spoon the mixture evenly
into prepared pan. Top with sliced banana and bake in
preheated oven for 15-20 minutes until muffins are golden.
6. Stand muffins in pan for a few minutes then transfer to a
wire rack to cool.
1 large (650g) sweet potato, peeled
2 tsp olive oil*
1 large onion, chopped
2 tsp sweet paprika
4 large eggs*
2 tbs plain flour
1
⁄2 cup reduced fat milk*
2 medium zucchini, grated
150g reduced fat feta cheese,
crumbled
Cracked black pepper, to season
1 bunch asparagus, cut into 4cm
lengths
Olive oil spray*
1. Cut sweet potato in approximately 3cm chunks.
Boil, steam or microwave until just tender, drain.
2. Preheat oven to 190°C (170°C fan-forced).
3. Heat oil in a non-stick frypan, add onion and paprika and
sauté for about 2 minutes until softened. Remove from heat.
4. Whisk eggs and flour in a large bowl until combined then
whisk in milk.
5. Gently stir in zucchini, sweet potato, sautéed onion and
two-thirds of the feta cheese, then season with pepper.
6. Lightly grease an 18cm x 28cm rectangular ovenproof
dish with cooking spray. Pour mixture into prepared dish.
7. Arrange asparagus pieces on top then sprinkle with
remaining feta and spray lightly with cooking spray.
8. Bake in preheated oven for 35-40 minutes until set.
Cut into squares to serve.
• Pineapple: spread an English muffin with no added salt
tomato paste and top with pineapple chunks, sliced ham*
and cheese* for a healthier homemade pizza that’s sure
to be a hit.
• Mango: blend with reduced fat milk and yoghurt and a
dash of honey for a quick and easy breakfast.
• Cucumber & Capsicum: serve sliced with a reduced fat
dip such as hummus or tzatziki.
• Banana: wrap in wholemeal lavash bread with reduced fat
ricotta*, sultanas and sunflower seeds* - a nutritious snack
for when the kids get home from school.
• Tomato: slice and layer on wholegrain toast with avocado.
* Look for products with the Heart Foundation Tick.
All fresh fruit and vegetables automatically qualify for the Tick.