This is the page, where you can click on and find yummy lunch options, for your children and the whole family.
Making exciting and healthy lunches can be fun, especially with fresh ideas. Children's taste buds can change quite frequently as they grow up. What they love one day, they may spit out the next and then often like it again at a later stage. A variety of food in the diet is really important for our digestive system, so we can truly benefit by alternating and trying new foods.
Check this page out each week for healthy ideas for your children's lunches and lunch boxes and how to encourage healthy eating even when they are away from your sight.
Home Made Pitta Bread - Posted 2nd April, 2008
450 g Organic Wholemeal Flour (or Spelt Flour)
1 tsp salt
8 g active dry yeast
1 tsp sugar
1 tbsp olive oil
Sift the flour and salt into a large, warmed bowl. Leave in a warm place. Combine the yeast, sugar and some luke warm water in a small cup. Mix and set aside for 5—6 minutes.
Make a depression in the centre of the flour. Pour in the yeast mixture, 1/4 l of lukewarm water and the olive oil. Gently gather the dough to form a ball, adding more lukewarm water as you need it. You will probably need another 4-5 tbsps. Once you have a ball knead it for 10 minutes or until it is smooth. Put the ball in a large bowl and cover the bowl with a damp cloth. Set aside for 2-3 hours in a warm, draught free place until it has doubled in bulk.
Punch the dough down again and knead it until smooth. Working on a surface dusted lightly with flour, make a long (30 cm or so) roll and then cut it into twelve or six equal parts (depending on the size of bread that you want).
Roll each into 3/4 cm thick circles and lay these circles on baking sheets that have been well dusted with flour, and then with a damp cloth. Set aside in a warm place for 45 minutes.
Sometime during this second rising, preheat your oven to it’s highest temperature (250 c) with a baking tray placed in the middle. Allow it to heat. Put one or two pitta breads in the oven and cook for 2 1/2 to 3 minutes. The breads will puff up. As the breads get done, wrap them in a damp tea towel to cool them off (this gives them their leathery look). Store them in sealed plastic bags.
Recipe from Gretchina, Noosa, Queensland, Australia
Ideas for Pitta Bread Fillings
Organic Boiled eggs (Mashed with mayonnaise, salt & pepper, grated cheese and fresh garden herbs), lettuce, sliced tomato
Aduke Bean paste, grated cheese and tomato salsa with lettuce and grated carrot
Turkey, Cranberry and Swiss style cheese and baby spinach leaves
Ham, avocado, feta cheese and fresh sprouts
Hummus, shredded capsicum, cucumber slices and feta cheese
Chicken, avocado, and cottage cheese paprika and cherry tomatoes
Tuna, mayonnaise, shallots and sweet chilli sauce or whole grain mustard
Salmon, crème freiche, fresh dill and parsley
Banana slices, cinnamon, manouka honey and tahini
Nut pastes such as almond, macadamia and honey and organic dried fruits.
Home made Pizzas - Pieces of vegetable pizzas make great lunchtime snacks so you can cook extra vegetarian selections and keep them in the fridge overnight. (See our Delicious Dinners page for a Home made Pizza base recipe, pizza sauce and heaps of ideas for yummy toppings)
Zucchini Flap Jacks -posted 14th April, 2008
This is a great recipe for breakfast, lunch or dinner. They can be stored in the fridge and used for a packed lunch or tasty snack.
Ingredients
1 Kilo Organic Zucchini / Courgettes
2 Cups Organic Self Raising Flour
3 Organic Free Range Eggs
1 Cucumber, chopped into small cubes
2 cloves freshly chopped garlic
1 Cup Greek Yogurt
Fresh Chopped Dill
Olive oil to stir fry
Method
1. Grate zucchini and sprinkle with salt, leave for a few minutes. Drain any excess water.
2. Add the zucchini to a large bowel. Whisk the eggs and add the eggs to the bowl.
3. Stir in the flour and mix together. Add more flour if the mixture does not hold together.
4. Heat oil in a non stick frying pan and spoon 'large egg size' amounts in the the pan to cook. You can use a spatula to flatten them down a little and flip them over once they have cooked on one side.
5. Once they are cooked, lay them on a sheet of kitchen roll to soak up any excess oil.
Yogurt Dip
Combine Greek Yogurt, cucumber, dill and garlic and mix together.
Serve flapjack's with a dollop of Yogurt dip
Recipe by Claire, Cooran, Queensland
Chickpea & Potato Salad - Published in the "Spring" Angelmothers Ezine
For a quick and yummy packed lunch, this recipe is just too easy!
Ingredients
700 g Organic potatoes, cut into cubs
2 cups cooked chickpeas or 1 can organic chick peas (for convenience)
3 tbsp mayonnaise
1 cup grated cheese (optional)
Fresh Mint leaves
Fresh chopped Parsley
Salt and Pepper to taste
Method
1. Steam or gently boil the potatos until they are cooked but not to soft. (5-10 minutes)
Note : It is nutritionally better to boil potato to break up the starch, but it is quicker to steam them.
2. Place potato's in a large salad bowel and sprinkle the cheese over the top. When they have cooled a little stir in all of the other ingredients.
Serve with a nice big mixed green salad
Recipe by Gerry H, Cooran, Queensland
Quinoa Tabouleh- Posted 19th November, 2007
Ingredients
2 cups cooked & cooled Quinoa (Pronounced "Kin-wah" )
Cook 1 cup of grain per 2 cups water for 15 - 20 mins)
Large bunch parsley
Tomatoes
Shallots
Garlic
Pepita seeds - I use 'The Green Oil Company" roasted dark pepitas - you won't stop munching them!
1/4 cup Olive oil
Lemon juice from 1 lemon
Method
Chop everything up small except Pepitas, then toss through the cooked Quinoa.
Add Lemon juice & olive oil, celtic sea salt & pepper.
Also yummy with added grated raw beetroot or cubed & roasted beetroot pieces, and rocket / basil chopped in with the parsley.
Serve in mountain bread wraps, or as side salad drizzled with Creamy Tahini Sauce - taste sensation!
Recipe by Tara Y, Kingaroy, Queensland
Creamy Tahini Sauce - Posted 26th November 2007
Ingredients
1/2 cup Tahini
1/2 cup water
1 clove garlic chopped finely
3 Fresh Sage leaves chopped finely or use 1/2 tspn dried sage
2 Tablespn Tamari (soy) sauce
Method
Mix all ingredients together briskly stirring until it becomes a thinner paste consistency. Add a little more water if needed, and pepper if you like.
This is absolutely YUMMY on salads, roasted veges and poured over avocado in wraps.
Recipe by Tara Y, Kingaroy, Queensland
Roast Pumpkin Salad- Published in the "Spring" Angelmothers Ezine
This is a tasty salad that is a great addition to any barbeque, picnic or Sunday lunch and packed lunches.
Ingredients
1 large butternut or 1/2 a large Jarra Pumpkin
2 Red Capsicums
1 Red Onion
6 cloves of garlic
2 nice sprigs of fresh basil, chopped
A bunch of English spinach, chopped
2 ripe but firm avocado
Method
Peel and chop the pumpkin into largish roasting size pieces. Chop the onion into large wedges; peel and halve the garlic cloves and combine with the pumpkin. Add a dash of olive oil and salt and garlic to taste.
Roast until just cooked, so that it isn’t too soft and over cooked in the salad.
While that is roasting grill the capsicums to burn the skin, ( if you cannot do this in a grill, place the capsicum over a gas hob and allow the skin to burn).
Let the grilled capsicum cool in some cold water then peel the skin, remove the seeds and chop into large pieces.
Skin and dice the avocado into nice cubes.
Add all of your cooked and fresh ingredients together and gently toss before serving.
Dressing : 2/3 Extra Virgin Olive oil and 1/3 balsamic vinegar and honey to taste. Mix these three ingredients in a small jam jar and shake before pouring over your fresh salad
Recipe by Byron H, Cooran, Queensland
Tuna Nicoise Salad - Published in the "Spring" Angelmothers Ezine
This salad is quick and easy and can be made up in the morning for a family of four.
Ingredients
4 Organic Medium potatoes (can include a sweet potato), scrubbed and chopped into chunks
Handful of fresh green runner beans
3 Organic eggs, hard boiled and sliced
2 tomatoes, chopped into slices
1 tin of Tuna Fish (200g)
Freshly chopped shallots
Salt and pepper to taste
Olives (Optional)
Fresh herbs or baby spinach (slightly blanched) are optional and add great flavours and nourishment.
Method
Boil the potatoes until they are nearly ready and add the beans to cook for the last 2 minutes. Strain the potato and beans and let cool a little before you place them in your packed lunch boxes.
Add all the other ingredients and store in a fridge or cool box until lunch time.
Dressing can be added on serving :
Flaxseed oil with a dash of apple cider vinegar or balsamic vinegar.
Tip—For adult packed lunches, I recommend taking a small tin of tuna (95g) and opening it to add fresh to your salad especially if refrigeration is not accessible.
Yummy Beetroot Dip - Posted 5th June 2007
This is so easy to whip up and great to share when friends are coming over. Children love the bright beetroot colour. Beetroot is high in Folic acid, magnesium, Iron and lots of other nutrients.
Ingredients
1 big beetroot
1 250 gram of feta
1 red onion
1/2 cup Cold pressed Olive oil
Method
Blend the above ingredients to a smooth paste. Serve fresh with rice crackers or fresh veggie sticks, e.g. celery or zucchini
Recipe by Sandra C, Coolum, Queensland
Honey Roasted Vegetable Frittata- Posted 26th April 2007
This recipe is so easy and great for packed lunches as it can be cooked the night before and is delicious served warm for dinner and/or cold in a packed lunch.
Tip - If you are roasting vegetables for dinner anyway, you can add the extra 3 cups of veggies to leave for the frittata.
Ingredients
3 cups of sliced Honey Roasted Organic Veggies (Pumpkin, Potato, Squash and chopped garlic - See Method)
6 Organic eggs
1/3 cup thick cream
1 Shallot, finely chopped
1/2 cup fresh chopped tomato
1/2 cup thinly slice green capsicum
1 tbsp freshly chopped basil
3/4 cup mozzarella cheese
Mixed herbs, salt & pepper to taste, Olive oil
Method
To Roast Veggies—Place 3 cups worth of chopped pumpkin, potato, squash and garlic on a greased baking tray and drizzle olive oil and 1 tbsp of honey over the top. Add salt and pepper and put in a preheated oven to bake for 15 minutes, 180 degrees. (To make life easier, cook the night before with your dinner)
In an oiled flan dish, place the 3 cups of roasted veggies and spread evenly around the dish, add the chopped tomato, capsicum, shallot, basil and just 1/2 cup of mozzarella.
In a separate jug, whisk 6 eggs, salt & pepper, mixed herbs and cream
Pour the egg mix evenly over the veggies into the flan dish and sprinkle the remaining 1/4 cup of mozzarella over the top. Voila.
Place in a preheated oven (180 degrees C for 25—30 minutes)
Serving suggestions : Serve warm with a salad garnish or pop into the fridge and slice up in the morning for packed lunches (or both)
Variations : If you are serving fresh from the oven or if packed lunches are kept in a fridge until eaten, you can add chicken, tinned salmon or tuna fish for some added protein.
Recipe by Amina, Cooran, Queensland
AVOCADO DIP/SPREAD - Posted 10th April 2007
• 2 large ripe avocados, peeled and chopped
• 1 medium Spanish (red) onion very finely chopped
• ¼ teaspoon minced chilli (Optional depending on children's taste)
• 2 cloves garlic, crushed
• 2 small tomatoes, chopped
• 1 tbsp Manuka honey
• Pinch of black pepper
• Ricotta cheese (Optional for a more creamy dip)
Mix all ingredients in a bowel and either serve as finely chopped dip or put through a blender for a smoother constituency.
Serve with rice crackers, veggie sticks or smeared on some fresh homemade bread.
Recipe by Amina, Cooran, Queensland
Perfect Basil Pesto - posted on 19th March 2007
120 g Fresh young basil leaves (From your garden)
30 g Garlic, peeled
75 g Pine Kernels (Pine Nuts)
100 g Parmesan cheese, grated (or 50 g each, Parmesan & Pecorino)
Pinch of salt
400 ml Olive oil
Can also add sun dried tomatoes or crushed almonds for a special taste!
Makes : 1/2 Litre (Store fresh pesto in the fridge for 5 days, freeze for 1 month) You can divide it into smaller portions for easier defrosting.
Preparation time : 25 minutes
Method
Pound or blend the basil, pine kernels, garlic, and salt to a fine paste.
Gradually add the oil, little by little, working vigorously to a smooth texture. Adjust the seasoning with salt & pepper as necessary.
Lunch Ideas : Pesto is great served with rice crackers, carrot sticks and other vegetable sticks as dip.
Mix with pasta for a salad, together with chopped tomatoes, cucumber, tuna and olives.
Dinner : Serve with noodles or rice, put on steamed veggies for dinner, spread on fish or chicken.
Pesto can be simply spread on freshly made bread or French bread with slices of tomato on top! MMMmmmm
Recipe by Jeff S, Brisbane, Queensland
Carrot Dip - Posted 4th March 2007
This is mostly a made-up dip so the measurements are approximates and I'm sure with your own experimentation it will end up with an equally, if not better dip.
2-3 large carrots boiled/steamed
2/3 cup cooked cannelloni beans
2 tbs macadamia/olive oil
1/2 - 1 tsp cumin
Basically, just whiz all the ingredients together and voila!
Tip: a lot of flavour can be added by heating the cumin in a non-stick pan first.
Serving suggestions : Serve with rice crackers, celery sticks, cucumber or on home made bread or wraps.
ENJOY
Recipe by Rhana J, Pomona, Queensland
Scrambled Tofu on Gluten Free Rye Bread with Sauteed Mushrooms - Posted 28th February 2007
A great lunch recipe that can easily taken as a packed lunch if you keep the tofu & mushrooms in a salad tub separately and eat with pitta bread or as a salad.
(Serves 4)
500g Organic hard tofu
4 Cloves of garlic (grated)
Ginger (grated)
1 small onion (diced)
3 shallots (finely chopped)
Cup of fresh coriander (chopped)
Teaspoon of cumin
Pinch of turmeric
Half chilli (optional)
Pinch of sea salt
2 teaspoons of Wheat free Tamari
4 of the smallest field Mushroom
Extra Virgin Olive oil.
Method
Pre-heat oven
Wash mushrooms, place them on a baking tray, sprinkle a little garlic, cumin, salt, fresh coriander and olive oil on each one. Cover and bake for 10 minutes
Crumble Tofu (best done with your hands) into a bowl.
Dash of olive oil into a pan, add garlic, onions, ginger and saute until they become soft.
Add the shallots and saute for another minute then add cumin and turmeric, saute for another minute,
Add the tofu, stir well, add the sea salt and tamari stir well and let cook for about 5 minutes. Then add the fresh coriander and stir.
Place the Scrambled Tofu onto the rye Bread, and have the mushrooms as a side. Always have some fresh coriander and finely chopped shallots as garnish, and to add colour I always have very thinly sliced capsicum to decorate.
Recipe by Rita H, Byron Bay, New South Wales
Hummus from Heaven - Posted 25th February 2007
2 cups Organic Chickpeas (soaked overnight then cooked until soft) or 1 x 400g tin Organic chickpeas (drained)
4-6 cloves garlic
1 small onion, chopped
pinch of salt & pepper
1/2 tsp cumin
1/4 tsp turmeric
1/4 tsp paprika
1 tbsp tomato paste
3 tbsp organic tahini (unhulled, sesame seed paste)
1/4 cup extra virgin olive oil
1/3 cup freshly squeezed lemon juice
Stir-fry in a pan, with a little oil, 3 of the garlic cloves, chopped onion, spices and tomato paste, until onion has just turned brown.
Blend the chickpeas, stir fried mix, tahini, lemon juice, olive oil and the other 3 garlic cloves (raw) in a blender until smooth and creamy.
Serve with carrot sticks, cucumber, celery sticks, sliced (length ways) zucchini, capsicum and/or rice crackers.
This is a great dip for your child's pack lunch and can be stored in a little tub with a lid on. Hummus will last a few days in the fridge or 1 month in the freezer.
Recipe by Amina, Cooran, Queensland
Nori Wraps - Posted 10th February, 2007
These are basically salad wraps but using Nori sheets instead of pita bread. Yummy!
Take a Yaki Nori seaweed sheet & in 1 row across place your choice of filling:
shredded lettuce or rocket
omlette or boiled egg or marinated cooked tofu or tuna
grated carrot
grated raw zucchini, or pumpkin
grated raw beetroot
avocado - drizzle Tahini over top of the avo - yummy
goats or sheep fetta
Then roll the nori sheet & enjoy. My 2 young boys love this & it's refreshing for summer lunch or dinner.
Recipe by Tara Y, Kingaroy, Queensland
Mixed Sushi Rolls - Posted 1st February 2007
This lunch is great because you can personalize it and add whatever your children prefer.
It is easy and very healthy. I prepare a few rolls, so if kept fresh in the fridge, other family members can enjoy at lunch time.
All ingredients can be bought in the Asian section of any supermarket or if you live in a city, ChinaTown is always cheaper.
4 cups Sushi rice or short grain rice
8-10 sheets Yaki Nori (Seaweed sheets for sushi)
Rice vinegar (optional)
Strips of any vegetables, e.g. cucumber, red capsicum, carrot, avocado, shallots
Filling Ideas: Cooked, Tofu strips with avocado
(Tofu - Pre marinated in tamari or soy, fresh ginger and garlic)
And/Or Tuna/Salmon (tinned or fresh), mixed with soy mayonnaise
Or hard boiled and sliced organic eggs, or eggs mashed with mayo and chives
Or (if kept cool), chicken strips or beef strips
Or Cooked Shitake (dried mushrooms, soaked then cooked)
Sprinkle sesame seeds or linseeds into the rice (optional)
Cook Sushi Rice
I usually put the rice on to cook first thing in the morning and keep an eye on it while preparing breakfast etc.
The absorption method is the easiest.
1. Rinse rice thoroughly and put in a large pot. 2. Add 4 cups fresh water.
3. Leave to stand for 30 mins. (Or if overnight, use fresh water again)
4. On high heat, bring to the boil for 1 minute, then turn down low and simmer for 20 mins.
Turn off and let it stand for another 10 minutes with the lid still on, until needed
Mix 1 tbsp of rice vinegar (optional), through the cooled rice.
To make your sushi rolls
You can use a bamboo mat but I prefer just to roll myself.
Lay the seaweed sheet out and spread 1 cup of rice with a spoon, about ½ inch thick along 2/3 of the sheet.
Leave 2 cm of the sheet free at the far end.
Place the fillings for your roll on the top of your rice in a line e.g. a few pieces of carrot.
Either using a bamboo mat or just rolling the sheet up (like rolling up a sleeping bag!)
Once you have all your rolls, rolled and ready, either eat whole or use a wet sharp knife to slice into smaller pieces.
Recipe by Amina, Cooran, Queensland
Organic Spelt Bread
1 kg Spelt flour
600ml luke warm water or milk or soy milk or oat milk
2 tsp dried yeast or 20 g fresh yeast
1 tsp sugar
1 tsp salt
Can add fruit, herbal seasonings, spices, seeds or nuts.
Use a standard bakery size loaf tin.
1. Sprinkle yeast into small amount of the warm water with 1 tsp of sugar. Leave this soaking while you are preparing the rest of the ingredients.
2. Sieve flour into a bowl and add the salt.
3. Add all other dry ingredients e.g. nuts, seeds.
4. Pour water and yeast mixture in.
5. Knead until a smooth dough.
6. Put in the greased then floured loaf tin.
7. Leave in a warm area to rise until dough has doubled its size.
8. Put in a preheated oven @180 degrees for 50 minutes.
To check if the bread is cooked, tap it and if it sounds hollow then it is ready.
Recipe by Toni M, Cooran, Queensland
This recipe can be altered to suit your own personal combinations of flours and grains e.g. Some other tried and tested mixes.
a. 1/2 spelt, 1/2, wheat flour
b. 1/3 spelt, 1/3 rye, 1/3 wheat flour
c. 1/4 spelt, 1/4 rye, 1/4 gluten free flour mix (rice, tapioca, maize) 1/4 wheat
You can also add your own nuts and seeds, dried fruit and herbs.
Fresh Pumpkin Dip
1/4 Organic Pumpkin, chopped into cubes
3 cloves garlic
1 tbsp honey
1 tbsp olive oil
1 tsp cumin
2 healthy dollops of Ricotta Cheese or other soft cream cheese
Place Pumpkin and garlic on an oiled baking tray, and drizzle with honey and olive oil.
Bake at 180 c for 20 minutes or until soft.
Allow to cool then pop into the blender or mash very well with a fork.
Blend or mix together with cumin and cream cheese.
Garnish with a fresh green herb leaf eg basil and Serve with crackers or veggie sticks.
Recipe by Amanda D, Cooran, Queensland
Polenta Slice
2 cups Polenta (Organic corn meal)
1 diced onion or 2 shallots
1 red capsicum diced
2 cloves garlic
Pitted black/green olives
Fresh basil, lemon thyme, oregano, marjoram - any or all
1/2 cup Tahini
1 Grated zuccini
First gently fry in Olive oil or butter onion/shallots, capsicum, zuccini, herbs and garlic. Put aside. Bring 4 cups of water to boil & carefully stir in polenta. Stir vigorously for about 3 or 4 minutes(turn down heat to avoid splatters - be careful) until mixture thickens. Remove from heat & add veges, herbs, olives & tahini and stir well. Pour mixture into a tin & bake at 200 degrees for about 20 mins. * Can add grated cheese instead of tahini if desire * Slice tomato to decorate the top of the polenta * After removing from oven, sprinkle with parsley & lemon zest & raw garlic.
Recipe by Tara Y, Kingaroy, Queensland
Spring Rolls (vegetarian, oven-baked)
Ingredients:
spring roll pastry
375g tofu
2 tablespoons soy sauce (Pureharvest Shoyu or Tamari)
1 onion, chopped
1 inch ginger, chopped
2 cloves garlic, chopped
2 tablespoons Tahini
1 carrot, grated
1/4 small sugarloaf cabbage, shredded
Crumble, or dice tofu onto a baking tray, add soy sauce and bake in hot oven for 5-10 minutes. Saute onions, garlic and ginger (with water, no oil). Add tahini and mix well. Mix all ingredients and roll them in pastry. Place on a baking tray and cook in hot oven for 20-30 minutes or until golden. (Makes 20) - can freeze before cooking up to 6 months. No need to thaw - just put in oven.
Can make gluten free ones by using rice paper instead of spring roll pastry, and using tamari sauce.
Recipe by Wendy P, Cooran, Queensland
Soy Bean & Veggie Burgers
1 cup Organic Soy beans (Washed & Soaked for 18-24 hours, Change water 3 or 4 times). Can add chick peas if you like too.
2 small organic sweet potatoes (350g)
1 organic broccoli (250g)
2 cups finely grated carrot
1 chopped onion
1 red capsicum, chopped
6 - 10 cloves chopped garlic
1 tbsp grated ginger
2 tbsp green curry paste or your own choice of spices eg. garam masala, cumin, salt, pepper etc.
1 shallot
Handful fresh coriander or parsley
1 cup rice flour
3 organic eggs
Method
1. Put soy beans in a saucepan and bring to the boil. Cook for 1 hour until beans can be squashed with a fork.
2. Blend cooked soy beans up and put them in a large bowl.
3. Steam sweet potato and broccoli, mash up and add to bowl with grated carrot.
4. In a frying pan, stir fry onion, capsicum, spices or curry paste until onion goes slightly brown. Now add garlic and shallots to pan and stir for one more minute. Put all the frying pan contents (once cooled a little) into blender and add fresh coriander or parsley and blend up. Now add all that to your big bowl.
5. Mix all together with rice flour and eggs.
6. Make into burger shape and you can lightly dust with plain flour (or cook as they are) and cook in a little olive oil in your frying pan using a spatula.
Alternatively you can grill them. Cook until a little bit crispy on both sides.
Serve with homemade tomato sauce, Natural yogurt and a green salad.
Mmmmm. They also taste delicious the next day, even cold from the fridge!
So, Great for packed lunches!
Makes 16-18 burgers. Can freeze the burgers before you fry them and just defrost for a couple of hours or you can keep them in the fridge for a couple of days.
Recipe by Sandra C, Coolum, Queensland
© Amina Eastham-Hillier
Permission to print up recipes purely for personal use at home only.
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