It’s almost school time again and one of my friends from school (which was, ahem, a little while back now), requested some healthy lunch box treats. Whilst I can only take credit for one of these recipes, I can tell you that they will all be baked, frozen and appearing in my children’s lunch boxes.
Nicole Bando, APD – Pineapple and coconut wholemeal muffinsThis recipe uses yoghurt instead of sour cream and wholemeal flour rather than white.
A small amount of added sugar makes it a healthier alternative to other treats.Ingredients:– 2 cups wholemeal flour– 2 tspn baking powder– 1 cup low fat Greek yoghurt– 2 eggs– 1 tspn vanilla essence– 1/3 cup coconut or olive oil– 1/3 cup sugar– 3/4 cup shredded coconut– 1.5 cups chopped fresh or drained canned pineapple (in juice, not syrup)
Method:
1. Whisk eggs, yoghurt, oil and vanilla.
2. Add flour, baking powder, coconut and sugar, stir.
3. Fold through pineapple (drain juice first), place into 12 patty pans.
4. Optional: sprinkle tops with coconut and bake at 180 degrees (fan-forced) for 20 mins.
The Biting Truth – Strawberry, Zucchini and Banana muffinsA great source of fibre, low in added sugars and a way to pack in some fruit and veg.
thebitingtruth.comServes: 10 | Prep time: 15 mins | Cook time: 30 minutesIngredients2 Bananas2 Zucchinis1 Apple250g Wholemeal self-raising flour1/4 cup Olive oil1/4 cup Rice malt syrup, pureed dates or honey (optional)Teaspoon cinnamon1/2 Punnet strawberries, slicedShredded coconut, 1/2 cup
Method
1. Pre-heat oven to 170 degrees Celsius.
2. Line muffin tray with paper cases or spray muffin tray with olive oil.
3. Grate the zucchinis and apples. Use a tea towel to squeeze out any excess juice.
4. Using a fork, mash the bananas.
5. In a bowl sift the flour. Then add the rice malt syrup,cinnamon, apple and zucchini and stir to combine.
6. Add the bananas and mix together. (Note: be careful not to over stir the mixture).
7. Stir in the oil until the mixture forms together. (Note: add water if required).
8. Spoon the mixture into cases and press a slice of strawberry onto the top of each muffin. Then top with a sprinkle of shredded coconut.
9. Bake for 20-30 minutes or until lightly browned.
The Nutrition Guru and the Chef – Sweet Potato and Oat barsHigh fibre, low sugar and includes some veg in your child’s day.
http://www.thenutritionguruandthechef.comAuthor: The Nutrition Guru and The ChefPrep time: 10 minsCook time: 30 minsTotal time: 40 minsServes: 16
Ingredients
2 cups of almond meal (or equal quantity of spelt flour, or equal quantity wholemeal plain flour
1/2 cup rolled oats
1/2 cup sultanas (optional)
1 tsp cinnamon
2 tsp baking powder (choose gluten free baking powder if coeliac or highly sensitive to gluten)
1 1/2 cups grated sweet potato (skin included)
4 eggs
1/4 cup olive or coconut oil
1/3 cup honey or maple syrup (optional)
Instructions
Pre heat oven to 180 degrees Celsius.
Grease and line a 20cm x 20cm baking tin with baking paper
Place almond meal, oats, sultanas and baking powder and cinnamon in a large bowl
Stir well to combine
Grate the sweet potato and add to the mixture
Stir well to combine
In a separate bowl, whisk the eggs lightly
Add the oil to the eggs and whisk lightly to incorporate
Add this mixture to the sweet potato and almond meal mixture, then add the honey or maple syrup
Stir well to combine all ingredients
Pour mixture into a greased and lined loaf pan
Optional: you may wish to sprinkle with crushed nuts or seeds such as pumpkin or sesame to decorate
Bake for 30 minutes, until brown and a skewer inserted into the middle comes out clean.
Remove from oven and leave in tin to cool.
Taste – Sugar-free banana breadA healthier spin on the traditional banana bread (read:
cake)http://www.taste.com.auINGREDIENTS4 very ripe bananas2 eggs1/2 cup olive oil1/4 cup milk1 teaspoon vanilla bean paste1 teaspoon ground cinnamon1 cup wholemeal flour1 cup plain flour1 teaspoon baking powder1 teaspoon bicarbonate of soda
METHOD
Step 1
Preheat the oven to 160C or 140C fan-force. Grease and line an 11.5cm x 22cm (base measurements) loaf pan with baking paper.
Step 2
Mash bananas in a large bowl with a fork until smooth. Add eggs, oil, milk and vanilla and stir until combined. Sift flours, cinnamon, baking powder, bicarbonate and salt over banana mixture (tip in the flour kernels). Stir until combined. Spoon into prepared pan and level top with a spatula. Bake for 1 hour 10 minutes or until a skewer inserted in centre comes out clean. Stand in pan for 5 minutes. Transfer to a wire rack to cool.
Foost – Veggie scrollsA great alternative to sandwiches that you can mix up to keep lunch interesting.
foost.com.auMakes 12-15 scrollsIngredients1½ cups wholemeal self raising flour1½ cups white self raising flour2 Tbs reduced fat margarine1 cup low-fat milk½ cup pestolow fat dip or tomato paste½ cup olives1 large handful fresh spinach leaves1 red capsicum1 punnet cherry tomatoes8-10 mushrooms1 small zucchini¾ cup reduced-fat cheeseBaking paperDirectionsTurn oven to 200°CLine tray with baking paperHalve olivesWash vegetablesDice mushrooms, cherry tomatoes and capsicumGrate zucchini and cheeseSift flours in bowl and combine with wooden spoonRub margarine into flour until it resembles fine breadcrumbsAdd milk and mix into soft doughPlace dough on lightly floured surface and kneed until smoothRoll out onto a 20cm and 23cm rectangleSpread dip or tomato paste over dough, leaving a 1cm strip along 1 long sideSprinkle dough with tomatoes, red capsicum, mushrooms, spinach, zucchini and cheeseRoll up, like a Swiss rollCut into 12 – 15 rounds, being careful not to squash rollLay scrolls flat onto prepared baking tray, about 3cm apartBake for 15 minutes, or until golden brown. Allow to cool on a wire rackNotesTry using a range of ingredients to flavour the scrolls, sweet and savoury.