Three easy lunchbox recipes to get your child eating vegetables
Struggling with ideas for your child’s lunchbox? Packing a healthy school lunch each day can be hard, so here are three simple recipes, full of vegetables, to give you some inspiration.
Beany Cheese & Salad Wrap (makes 4)
- 4 wholemeal wraps
- 1 cup grated low or reduced-fat cheese
- 4 – 8 lettuce leaves (depending on size); shredded
- carrot; grated
- small can three bean mix; drained well
- 2-3 tsp sweet chilli sauce
- Pepper to taste
- tomatoes; sliced
- Lay wraps on a clean dry chopping board and sprinkle with cheese. Top with the lettuce and carrot. Combine the beans with the sweet chilli sauce and pepper and sprinkle over the wrap. Top with the tomato slices and roll up firmly.
- Cut into lengths that suit you. Secure with a strip of greaseproof paper.
Mini veggie frittatas (makes 12)
This is a great way to use leftover cooked vegetables, such as asparagus, capsicum, carrot, peas, sweet corn, spinach, sweet potato or zucchini.
- spring onions; sliced or ½ small onion; chopped
- 3 cups cooked vegetables; chopped
- 2 tbsp chopped parsley
- 1-2 tsp oil
- 7 large eggs, beaten
- ¼ cup low-fat milk
- ¼ cup low or reduced fat cheese
- Preheat the oven to 190°C.
- Mix the cooked vegetables with the spring onions and parsley. Brush the insides of 12 muffin pans with the minimum amount oil. Divide the vegetable mixture evenly between the prepared muffin pans.
- In a large jug, whisk the eggs with the milk. Pour the egg mixture evenly over the vegetables. Take care not to overfill. Leave 1 cm space to the top of the muffin pan or the mixture could spill over.
- Sprinkle each frittata with a little cheese. Bake in the preheated oven until just firm and golden brown, 15-20 minutes. Avoid overcooking or you will end up with rubbery frittatas.
- Allow to cool slightly before removing from the muffin pans using a blunt knife. If not using at once, store in an airtight container in the refrigerator.
Pesto Pasta Salad (serves 4)
- 6 cups cooked pasta e.g. spiral or penne
- 1-2 tbsp pesto
- 2-3 tbsp your favourite low-fat dressing
- 1 carrot; grated
- ½ cup sweet corn kernels
- ½-1 Lebanese cucumber; diced
- 12 cherry tomatoes; cut in halves or quarters
- 1 small can chickpeas; drained
- 125g grated or cubed low or reduced-fat cheddar cheese
- Place the carrot, sweet corn, cucumber and cherry tomatoes in a mixing bowl.
- Add the pasta, chickpeas and cheese and mix to combine all the ingredients.
- Combine the pesto with the salad dressing and mix through the vegetables using a large spoon.
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