Our children are growing up in a world where they are getting fatter, sicker and derailing with more behavioural problems than ever before.
Allergies are on the rise and, due to the abundance of ‘non-foods’ available, we are seeing a generation of children who are overfed, yet malnourished.
Lets take responsibility for our families by choosing fresh, whole foods over fast foods (trust me, it makes our lives so much easier with kids that are sleeping and behaving better).
As you will see, this doesn’t have to be hard, and the food prepared can taste great!
The following recipes are given to you to give you healthy, easy lunchbox ideas – they don’t take into consideration any allergies, so please modify to accommodate allergies, or get in touch with me to create a personalised eating plan!
1/ Rice paper rolls: Add chicken (leftovers are great!), avocado, cucumber slices and soy/tamari sauce.
Beware the high sugar tub!
When shopping, grab a large tub of greek or natural yoghurt (NOT fat free), decant into a plastic (or even better, stainless steel) container, add a handful of frozen blueberries (or another fruit) and drizzle a little honey/rice malt syrup on top.
Save money and the environment (by reducing the use of throw away plastic tubs) – your child will be consuming less than half the amount of sugar than many commercial brands of yoghurt!
3/ Pitta Pockets:
Stuff a wholemeal pocket with salad leaves, avocado and chicken/egg/nitrite-free ham.
4/ Leftovers – an absolute winner!
Purchase a thermos type container to keep your childs food warm until lunchtime – fill with reheated spaghetti bolognaise, curry, or stir fry from the night before (dont forget to pack a spoon/fork!).
5/ Fried Rice:
2 cups of cooked brown rice
1 small brown onion (diced)
1 red capsicum (diced)
1 cup of frozen peas
1 cup diced carrot
pan fry onion until cooked
Add diced capsiucum, peas, carrot
Cook 2 mins
Add rice and a small amount of tamari
Toss all ingredients until combined and warm
Store in thermos and pack into lunchbox!
6/ Bento Box – recess idea:
Purchase a stainless steel compartmentalised box (I love the ones from http://www.lunchbots.com)
Trust me, these are an investment – they are long lasting, great for the environment and reduce your child exposure to harmful chemicals in plastics).
FIll each section with foods such as:
Brown rice crackers
Cheese slices (cut from the block, not prepackaged slices/tubes)
Grape tomatoes and carrot slices
1/2 avocaodo with a pinch of himalayan salt (again, dont forget the spoon!)
A healthy clive of cake/ball (see recipe below)
When are filling the sections – try to make sure that you have included a ‘bit of everything’ – a healthy fat (e.g avocado), a carbohydrate (carrot, tomato) and protein (cheese, cake/ball/biscuit – see below).
7/ Tahini Balls:
1/2 cup of tahini
1/2 cup of LSA (or almond meal)
1/2 cup desiccated coconut
1/2 cup of honey/rice malt syrup
1 cup of sultanas (or dates, chopped)
1/4 cup chopped almonds
Roll into small balls
Roll in desiccated coconut
Store in the fridge
8/ Coconut macaroons:
2 cups of deccicated coconut
2 tbspns of coconut flour (from health food shop, and now woolworths if in Australia)
1/4 cup of raw honey
1 tsp vanilla essence
3 tbnsps coconut oil
Roll into balls
Flatten slightly onto a lined baking tray
Bake 6 mins (watch they dont burn!)
9/ Chicken balls:
1kg of chicken mince
2 x brown onions, finely diced
2 x eggs
1 red capsicum, finely diced
1 cup shredded spinach leaves
2 carrots, grated
Mix all ingredients together (easiet with clean hands!)
Form small balls
Place on lined baking tray
Bake approximately 1/2 hours at 180 celcius
Store in the fridge
– these can be added to the pitta pockets, the bento box, and also make a great after school snack 🙂
10/ Last, but certainly not least……..write a little note telling them how much you love them and how proud you are of them trying their new foods and taking care of their bodies.
Children thrive on positive reinforcement – provide the healthy foods, preserve, encourage them and watch them flourish!
Katie Barron is a practising naturopath (holding a Bachelor of Health Science), college tutor and mum to two gorgeous (and energetic!) girls aged four and seven.
She has a passion for women and children’s health, helping them first achieve their health goals, so they can go on to achieve their life goals.
Katie firmly believes that health is your greatest wealth.
Katie is available for face-to-face consultions and Skype consultations….she also has an online store selling affordable, quality health care products.
Contact me for your Skype consultation!