Thanks to North East Natural Health Centre for providing these great tips for keeping our lunch boxes in tip top shape.
Here are a few back-to-school lunchbox ideas to get your kids and teens through the school year with plenty of energy.
Tub of yoghurt, cheese cut into cubes, tamari seeds, hard-boiled egg, popcorn, corn chips, homemade fruit or vegetable muffin.
Small container of fruit salad, frozen grapes, piece of fruit, tub of berries.
Wholegrain salad roll, falafel with salad, pita bread with dips, vita wheats or corn thins with salad items or a spread. After school (for those on the bus or off to sport):
A nut-based muesli bar, dried fruit and nuts, a homemade smoothie, a toasted sandwich with wholegrain bread, corn thins with a spread, plain corn chips.
Frozen Fruits are another great idea for afterschool when everyone is hot and bothered.
These iced things don't need artificial flavours as they are made from deliciously sweet summer fruits and fresh minty herbs.
¨Frozen fruits: quartered oranges (peel on), fresh pineapple triangles (skin left on bottom of triangle).
¨Banana on a stick: peel a ripe banana and place on pop stick. Decorate by pressing choc dots into the banana flesh before freezing.
¨Frozen smoothies: use your favourite smoothie recipe and pour into a icypole tray and freeze.
¨Freshly squeeze some lime, lemon, orange or grapefruit juice and freeze in ice cube trays. Add these to water or soda water for a refreshing tang.
There is no need for sports drinks, cordials, energy drinks or flavoured milks during the school day. If taken on a regular basis these lead to tooth decay and reduce a child’s appetite for real foods. They are also high in sugar — leading to erratic behavior. Water is the only drink that promotes lasting concentration for students.
AFTER-SCHOOL SMOOTHIE: Ingredients:
– 1 banana
– 1 cup of milk or water to reduce thickness
– 1 tablespoon of chia seeds
– 1 handful of berries
– 1 tsp almond oil or flaxseed oil
– cinnamon, honey or vanilla to taste
Method: Blend and drink immediately.
Why it’s good for them: Banana are full of potassium, which is an electrolyte lost after a day of playing in the hot sun or at sports, it is also a great carbohydrate energy source. The chia seeds are nicknamed ‘African running beans’ as they promote energy and stamina. The berries will provide extra nutrients required for growth, and the oils help healthy skin, immune system and keep your child healthy. Using natural flavours or sweeteners such as honey, cinnamon and vanilla are a great way to keep your child’s foods free from artificial flavours and colours.
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