Nicole Bando | Dietitian & Lactation Consultant

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Healthy and Balanced Family Recipes

‘My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits’


wholemeal cheese & vegemite scrolls

These are a fabulous lunch box option, lower in fat and energy than their store bought counterparts. Did you know that 1 cheese & vegemite scroll = 4 slices of standard sliced bread? (e.g. Tip Top white/wholemeal), at 1400kJ/335cals. It is unlikely that anyone (child or adult) would sit down to eat 4 slices of bread in one sitting, so be mindful that for a meal or snack, this food is incredibly high energy and unlikely to be filling, given the load of refined carbohydrates.

Simple swap? Try a homemade vegemite and cheese sandwich on grainy bread, a mini store-bought scroll at 671kJ/158cals, or make your own. I freeze these uncooked and bake them for 15-20mins in a moderate oven as needed (may be cooked and then frozen).

1 cup wholemeal SR flour
1 cup white SR flour
50g butter
3/4 cup low fat milk
1/2 cup shredded low fat cheese
1 tbs vegemite

1. Combine flours, rub butter through with fingers. Stir through milk.
2. Turn onto lightly floured bench and roll into 30x20cm rectangle. Spread with Vegemite, scatter with cheese.
3. Starting from long side, roll into a log. Cut into 10-12 pieces.
4. Place closely together on tray, cut side up. Bake at 180 degrees for 15-20 mins or until golden brown.
(Alternative: top with tomato passata, chopped vegetables and cheese for a pizza scroll).