Lunchbox Lifesavers
Monday
Tuesday
Wednesday
Recess
Recess
Recess
Chopped Fruit: canned is fine if served in natural juice rather
than syrup – just remember to include a spoon!
Strawberry muffins
Portion of fruit
Sultanas
Reduced-fat yoghurt
Lunch
Lunch
Lunch
Aloha rice
Salad wrap with grated carrot, boiled egg slices,
shredded lettuce, tomato, cucumber and avocado.
Chicken satay wrap
Recipe: Aloha rice
Recipe: Strawberry muffins
Recipe: Chicken satay wrap
Make this the night before for dinner and use the leftovers
for lunches.
Make a batch at the weekend ready for the week ahead.
Makes 12
Wrap tightly in foil to make these easier to eat.
Serves 4
Ingredients
½ carrot
½ celery stick
½ small red or green capsicum
2 spring onions
1 slice canned pineapple rings
(choose fruit in natural or
unsweetened juice)
2 slices of Tick-approved ham
4 cups cooked rice
4 tablespoons sweet corn kernels
ground black pepper
2 tablespoons salad dressing
(made from oils such as
canola, sunflower, soybean
and olive oils)
Instructions
1. Wash the vegies and pat dry with paper towels.
2. Grate the carrot, then finely slice the celery. De-seed
the capsicum and cut into small squares.
Ingredients
2 ½ cups self-raising flour, sifted
½ cup brown sugar
1 cup skim milk*
1 egg*, lightly whisked
30g margarine*, melted
250g strawberries; washed,
hulled, diced
2 tbs flaked almonds (optional)
Instructions
1. Preheat oven to 180°C fan forced. Line 12 x 1⁄3 cup muffin
pans with paper cases.
2. Combine the flour and sugar in a bowl. Stir in the milk,
egg and margarine then fold in the strawberries.
3. Spoon into cases and sprinkle with the almonds.
4. Bake for 18-20 minutes or until cooked (when a skewer
inserted into the centre comes out clean).
3. Cut the ends off the spring onions and slice finely.
Cut the pineapple into small squares.
4. Slice the ham. Add all the ingredients to the bowl with the
cooked rice, sweet corn, pepper and dressing. Mix well.
5. Transfer to storage container and refrigerate until needed.
*Look for products with the Heart Foundation Tick.
All fresh fruit and vegetables automatically qualify for the Tick.
Ingredients
2 garlic cloves, crushed
2 tbs unsalted peanut butter*
1 tsp reduced-salt soy sauce*
1 tbs lime juice
¼ cup water
2 cups green cabbage, finely
shredded
1 cup bean sprouts
4 pieces barley mountain bread
340 g skinless chicken breast*,
grilled and shredded
2 medium tomatoes, sliced
Black pepper
Instructions
1. Whisk garlic, peanut butter, soy sauce, lime juice
and water in a small bowl until well combined.
2 Place cabbage and sprouts in a medium bowl; pour
dressing over and toss to mix well.
3. Spoon cabbage mixture onto mountain bread. Top with
shredded chicken and sliced tomato, season with pepper,
roll up and serve.
*Look for products with the Heart Foundation Tick.
All fresh fruit and vegetables automatically qualify for the Tick.
Lunchbox Lifesavers
Thursday
Friday
Top Tips
Recess
Recess
Beetles on a log
Portion of fruit
One boiled egg
Portion of fruit
Lunch
Lunch
Pasta salad with sweet corn, tomato, kidney beans
and reduced-fat grated cheese.
Beany melts
Recipe: Beetles on a log
Recipe: Beany melts
Wrap in foil to protect from other lunchbox items.
Save time by making the night before.
Ingredients
2 celery sticks
4 tablespoons reduced-fat
cream cheese
24 sultanas
Instructions
1. Wash the celery, pat dry with a paper towel and trim
the ends.
2. Fill the celery sticks with the cream cheese with a bread
and butter knife.
3. Cut each filled celery sticks into ‘logs’ about 5 cm long.
4. Top the logs with sultanas and serve.
• Water should be the main drink of the day for kids to
stay hydrated. Plain or flavoured reduced-fat milk is a
good alternative. In warmer months, freeze the milk the
night before so it defrosts by lunchtime. Many kids and
teenagers aren’t getting enough calcium so this is a great
way to boost their intake.
Ingredients
2 spring onions
½ small capsicum
1 x 130g can reduced-salt
baked beans
1
⁄3 cup sweet corn kernels
2 English-style muffins
4 tablespoons grated
reduced-fat cheddar cheese
ground black pepper
Instructions
1. Preheat the oven to 200°C. Wash the spring onions
and capsicum. Pat dry with paper towels.
2. Cut the ends off the spring onions and slice finely.
De-seed the capsicum and cut into small squares.
3. Add these to a mixing bowl with the baked beans
and sweet corn. Mix.
4. Split the muffins in half and spread the bean mixture
evenly over each half.
5. Sprinkle each muffin with 1 tablespoon of grated cheese
and a little pepper.
6. Arrange on a baking tray. Bake for about 15 minutes.
7. Allow to cool. Keep refrigerated until needed.
• Use margarine instead of butter: a Tick-approved variety
is even better. Avocado is also a great alternative as it
contains good, monounsaturated fat. Tzaziki and hummus
can be used as a spread, or as a dip for carrot, cucumber
and capsicum sticks.
• In summer months, freeze water bottles to keep food
cold and safe to eat.
• Fruit has more fibre than fruit juice – be sure to make it
an everyday lunchbox item, especially with many schools
now having a fruit break. Chopped fruit is easier for little
hands too. To prevent browning, drizzle a little lemon juice
over the top: a small amount won’t affect the taste.
• Try to keep up variety and experiment with different
flavours. Some kids prefer pasta and rice salads, or even
cold home-made pizza to sandwiches. Involve your
children in shopping for healthier lunchbox items and
even helping to prepare them the night before- they will
be more much likely to eat everything if they are the cook!
• Look out for the Tick when you’re shopping. Many
breads, spreads, and sandwich fillers are Tick-approved
and make lunches instantly healthier. Tick foods have
reduced levels of unhealthy saturated fat, trans fat, salt
and kilojoules (energy); and more healthy nutrients such
as calcium and fibre.
• Feeling inspired? Our recipe finder has lots of family-friendly
and deliciously good-for-you recipes to try. Check out
heartfoundation.org.au/recipes
Mums United is helping Australian families take
small, easy steps towards a healthier lifestyle and
a healthy weight. For more smart ideas visit:
www.heartfoundation.org.au/mumsunited