There’s a demand for busy parents to have quick and easy meal ideas for kids… for child friendly recipes for things that kids actually eat and also for parents who don't have a lot of time.
Dietician Susie Burrell has answered the demand - writing a lunchbox cook book that's good for kids' bellies and brains.
SA’s schoolkids have just headed back to school for another year, and we’ve got all the tips and tricks to pack the perfect lunch box.
Dietician Susie Burrell’s top three tips:
• Give kids a choice in what’s packed in the lunchbox.
• Don’t pack anything you know they don’t like.
• Sneak in some veggies every day.
Susie has put together some quick, simple lunchbox recipes. You can download the full HIF start-of-school-year nutrition booklet at: http://www.hif.com.au/sites/hifcomau/assets/public/File/School%20Food%20Booklet/HIF_Lunchbox_Ideas_2015.pdf
Recipes featured on tonight’s show:
• 1 flat mountain bread
• 1 teaspoon sweet chilli or barbecue sauce
• 1 pineapple round*
• 25g 97% fat-free ham
• Sprinkle of reduced fat cheese
Spread the mountain bread with a thin layer of cause. Top with pineapple, ham and cheese and wrap tightly.
*Blot the pineapple with a paper towel, then wrap it in ham to prevent the wrap from going soggy.
Banana Berry Muffins
• 2 cups plain flour
• ½ cup oats
• 3 tablespoons brown sugar
• 1 tablespoon honey
• 1 tablespoon baking powder
• 1 ripe banana, mashed
• ½ cup frozen berries
• ¾ cup low fat milk
• 75 grams margarine
• 1 egg
Mix the flour, oats, sugar and baking powder. In a separate bowl, combine the banana, berries, milk, margarine, honey and egg.
Add the wet mixture to the dry ingredients slowly, until combined.
Spoon the mixture into muffin tins. Bake at 190◦C for 20 minutes, or until cooked. Allow to cool before serving.
• ½ medium avocado, seed and 2 teaspoons of flesh removed
• 95g can tuna
• 2 tablespoons mayonnaise
• ½ cup corn
• ¼ lemon
Mix together the tuna, corn, mayonnaise, and avocado. Spoon the remaining mixture into the avocado and squeeze with lemon to stop it going brown.