KIDS LUNCHBOX

Wholemeal Apple Zucchini Muffins
Ingredients
  • 2 cups (300g) wholemeal self-raising flour
  • 2 Tbsp Natural sweetener or coconut sugar (Add to taste)
  • 1 tsp cinnamon
  • 2 eggs, lightly beaten
  • 1/4 cup (125ml) vegetable oil or coconut oil if you prefer
  • 1/4 cup reduced fat milk or coconut milk
  • 1 tsp vanilla extract
  • 1 cup apple, peeled and grated or chopped for more texture
  • 1 cup zucchini, peeled and grated (leave skin on for extra fibre)
  • Grated Carrot (optional  - add in for extra goodness)
Method:
  1. Preheat oven to 180°C (160°C fan-forced). Spray a 12-cup muffin tin with cooking spray.
  2. In a bowl, combine the flour, brown sugar and cinnamon.
  3. In a separate bowl, mix the eggs, oil, milk, vanilla, apple and zucchini.
  4. Pour the wet ingredients into the dry ingredients and use a spatula to turn the mixture until all ingredients are just moist.
  5. Spoon mixture evenly into muffin tin and bake for 20-25 minutes.

Notes: 
Be careful not to over-mix the batter as it will make the muffins heavy. You can leave the skin on the zucchinis but I like to peel them so the kids don't see the green.
If you are finding that there just isn't enough liquid to cover the ingredients than add a dash more milk .
Muesli Biscuits
Ingredients
  • 1 cup Natural Wholegrain Oats
  • 1/4 cup each of Pumpkin Kernels + Sunflower Kernels + Shredded Coconut
  • 1/4 cup Craisins or any dried fruit (optional)
  • 1/2 cup Wholemeal plain flower
  • 1 teaspoon Baking Powder
  • 1/4 cup Vegetable Oil or Coconut Oil
  • 1/4 cup Rice Malt Syrup
  • 1 Teaspoon Vanilla Extract
  • 1 Egg
Method:
  1. Preheat Oven to 180º
  2. Combine Oats, pumpkin, sunflower, coconut, dried fruit, flour, baking powder in a bowl. 
  3. Whisk oil, syrup, vanilla and egg in a jug until well combined. 
  4. Pour into muesli mixture and stir well until combined. 
  5. Drop spoonfuls onto a baking paper lined tray and bake for 15 minutes or until golden.
Mixed Berry Coconut Muffins
Ingredients
  • 3/4 cup Coconut Flour
  • 2 tsp of gluten free baking powder
  • 1/4 cup coconut sugar or 1 tbsp natural sweetener
  • 3 eggs + 3 egg whites
  • 3/4 cup coconut milk or plain greek yoghurt
  • 1/2 tsp vanilla extract
  • 1/3 cup coconut oil
  • 1 cup mixed berries or berries of your choice
Method:
  1. Preheat oven to 170º
  2. Melt coconut oil then set aside to cool
  3. Place eggs, sugar, vanilla and milk in a mixing bowl and disk well until all ingredients are well combined.
  4. Once cool add the coconut oil to the mixture
  5. Mix the baking powder to the flour and add to the egg mixture, stirring well to ensure all ingredients come together
  6. Fold in berries
  7. Place mixture portions into a well greased muffin tin
  8. Bake in oven for 25-30 minutes or until lightly golden on top then take out and cool on a wire rack
  9. Serve with a spoon of greek yoghurt and shredded coconut (optional)
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Delicious Date Muffins
Ingredients
  • 1 1/2 C (140 g) dates
  • 1/2 C (35 g) Coconut flour
  • 1 medium ripe banana
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp bicarb soda
  • 1 tsp creme of tartar
  • good pinch salt
  • 3 Tbsp coconut oil (or olive oil or butter)
  • 1/2 C (85g) water
  • 6 eggs

Method
  1. Preheat oven to 180 C and line muffin tins with silicon moulds or patty cases
  2. Put dates & flour into TM bowl and blitz speed 6 / 15 seconds - will look like chunky breadcrumbs
  3. Add banana, cinnamon, nutmeg, bicarb soda, creme of tartar and salt and combine speed 4 / 10 seconds
  4. Add water, oil and eggs speed 4/ 10 seconds
  5. Spoon into prepared tins
  6. Bake in oven for 15 minutes for mini muffins and 20 for normal muffins or when an inserted skewer comes out clean.
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Cheesy zucchini and pasta slice
Ingredients
  • 1 cup dried wholemeal spiral pasta
  • 3 medium (500g) zucchini, grated
  • 3 green onions, thinly sliced
  • 125g sliced leg ham, sliced
  • 1 cup pizza cheese
  • 2 x 125g cans corn kernels, drained
  • 3/4 cup self-raising flour
  • 4 eggs, lightly beaten
  • 1/3 cup vegetable oil
  • 1/3 cup milk

Method
  1. Preheat oven to 180°C/160°C fan-forced. Grease a 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 2cm above edge on both sides.

  2. Step 2Cook pasta in a large saucepan of boiling, salted water following packet directions until tender. Drain. Rinse under cold water. Drain.

  3. Step 3Using hands, squeeze excess liquid from zucchini. Combine pasta, zucchini, onion, ham, cheese, corn and flour in a bowl. Add egg, oil and milk. Season with salt and pepper. Mix well to combine. Spread mixture into prepared pan. Bake for 25 minutes or until golden and just set. Stand for 15 minutes. Serve.
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Vegorama
Ingredients
  • 2 slices light rye bread
  • 1 teaspoon Vegemite
  • 2 tablespoons cottage cheese
  • 20g (1/4 cup) grated carrot
  • Shredded iceberg lettuce


Method
  1. Spread 1 slice light rye bread with 1 teaspoon Vegemite. Spread 2 tablespoons cottage cheese over the Vegemite. Top with 20g (1/4 cup) grated carrot. Top with shredded iceberg lettuce and another slice of bread. Cut in half.

SMOOTHIES

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Banana, Oat & Blueberry Breakfast Smoothie (Serves 3)
Ingredients
  • 1/2 cup rolled oats
  • 2 ripe bananas
  • 1/2 cup frozen blueberries or mixed berries
  • 1/2 cup reduced fat milk/almond milk
  • 1 cup reduced fat natural yoghurt
  • 2 teaspoons honey (optional)
Method
Blend all ingredients together until you get a smooth consistency then enjoy!
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Avocado & Berry Power Smoothie (Serves 2)
Ingredients
  • 1/2 firm ripe avocado
  • 1 cup frozen mixed berries
  • 1/2 cup frozen blueberries/mixed berries or raspberries
  • 1 1/2 cups reduced fat milk/almond milk
  • 1 tablespoon LSA (Linseed, Sunflower & Almond meal)
  • 2 teaspoons honey (optional)
Method
Blend all ingredients together until you get a smooth consistency then enjoy!
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Power Smoothie (Serves 2)
Ingredients
  • 2 ripe bananas
  • 1/2 cup reduced fat natural yoghurt
  • 2 tablespoons rolled oats
  • 1 tablespoon natural Super Greens Powder
  • 1 1/2 cups reduced fat milk/almond milk
  • 2 teaspoons honey (optional)
Method
Blend all ingredients together until you get a smooth consistency then enjoy!

DINNER

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Atlantic Salmon & Salad (Serves 2)
Ingredients
  • 2 x pieces Atlantic Salmon
  • Handful green beans
  • 1 bunch asparagus
  • Baby spinach
  • Cherry tomatoes halved
  • Half avocado sliced
  • Lemon
  • Capers (optional)
Method
Bake or poach salmon to your liking, leaving it slightly pink inside. Steam beans & asparagus until bright green and still crunchy. Arrange salad between 2 plates top with salmon, capers a squeeze of lemon and a drizzle of good extra virgin olive oil. Enjoy!

NUTRITION IS AN IMPORTANT PART OF A
​HEALTHY LIFESTYLE

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