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Healthy Lunchbox Week is an initiative of Nutrition Australia that aims to inspire Aussie families to create healthy, nutritious, and enjoyable lunchboxes and runs from the 4-10th of February. On average children consume around 30% of their daily food intake at school which predominantly comes from their lunchbox. Fuelling children with healthy and nutritious food throughout the school day helps boost concentration, focus, and cognitive function and leads to better academic performance and classroom behaviour. Healthy lunch boxes also play an important role in developing healthy lifelong eating habits. In this month’s blog ORS’s resident dietitian Nicole Saliba breaks down
Ingredients
500 grams lean pork or turkey mince
1 garlic clove crushed
2 teaspoons fresh ginger finely grated
1 medium carrot, grated
1 small can water chestnuts drained and finely chopped
2 shallots finely chopped
1.5 tablespoons oyster sauce
1.5 tablespoons sweet soy sauce
2 tablespoons reduced salt soy sauce
1 tablespoon sesame oil
8 iceberg lettuce leaves washed and patted dry with paper towel
Optional bean shoots
Method
Heat a large non-stick frying pan over medium-high heat. Add the sesame oil, garlic and ginger and cook for one minute, stirring continuously. Add the grated carrot and cook for a further minute until soft.
Add the mince meat to the pan and cook
Ingredients
2 x tablespoons extra virgin olive oil
1 x brown onion, finely diced
2 x cloves garlic, crushed
1 x carrot, finely diced
1 x large celery stalk, finely diced
½ cup chopped mushrooms
1 x 400g tin diced tomatoes
400g can brown lentils
300mL vegetable or chicken stock
2 tsp dried cumin
2 tsp dried oregano
½ cup flat-leaf parsley, chopped
Wholemeal spaghetti or zucchini noodles
Method
Heat the oil in a deep frying pan over medium heat. Add the onion, garlic, carrot and celery and cook for 5-10 minutes or until the vegetables soften. Add the mushrooms and spices and cook for an additional 2-3 minutes.
Stir in the crushed tomato
Ingredients
10 wooden skewers, soaked in water
1kg diced lamb, fat trimmed
5 cloves garlic, crushed
2 tsp dried oregano
2 tsp dried thyme
2 tablespoons moroccan spice
⅓ cup chopped parsley
2 x lemons juice
1 x red onion cut into squares for skewers
1 x red capsicum cut into squares for skewers
1 x green capsicum cut into squares for skewers
Yoghurt dressing
2 x cups natural greek yoghurt
¼ cup chopped fresh mint
Juice of one lemon
Salt & pepper
Method
Soak the skewers in water for five minutes to prevent them from burning while cooking.
Combine the lamb, garlic, herbs, spices, parsley and the lemon juice in a large bow. Mix well and
Ingredients
Chicken Marinade
2 x large chicken breasts, sliced into half and flattened
6 tablespoons extra virgin olive oil
4 garlic cloves, crushed
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon salt
1 teaspoon black pepper
Juice of 2 large lemons
Zest of 1 lemon
Roast Vegetable Salad
2 x red capsicums, seeds removed
1 x medium sized zucchini, sliced
1 x small carrot, sliced
1⁄2 butternut pumpkin cut into small wedges
1 x large sweet potato, peeled, cut into 4cm pieces
2 x garlic cloves
1 large red onion, cut into thick wedges
3 tbsp extra virgin olive oil
1⁄4 cup toasted nuts (pine nuts or almond slivers work well)
4 cups rocket/baby spinach leaves
Salad
Ingredients
500g lean beef mince
1 garlic cloves, finely diced
1 medium brown onion, finely diced
2 tablespoons basil pesto
1 tablespoon chopped parsley
1 small zucchini, grated, moisture squeezed out
¼ cup wholemeal breadcrumbs
1 x egg
Salt & pepper
1 tbsp extra virgin olive oil
2.5 cups pasta sauce of choice
Method
Preheat the oven to 180 degrees
In a large bowl, mix the beef mince, garlic, onion, pesto, parsley, zucchini, flour, bread crumbs and seasoning until well combined
Form the mixture into twelve meatballs and place on a baking tray lined with baking paper that has been sprayed with cooking spray to prevent the meatballs from sticking
Bake the
These muesli cookies are the perfect swap for store-bought muesli bars that are often full of hidden sugar. Oats are an excellent source of soluble fibre which helps to keep you fuller for longer, lower blood sugar levels after eating and improve heart health by lowering levels of bad cholesterol in the body. One cup of oats almost contains one third of your daily fibre intake. Nuts and seeds are an excellent source of poly and monounsaturated fats which help to promote satiety and fullness, reduce inflammation, lower levels of bad cholesterol in the body and potentially lower blood pressure.
These banana pancakes are a quick, healthy, protein-packed recipe ideal for breakfast or a satisfying snack. Bananas provide slow-releasing energy and provide sweetness without the need for added sugar. Oats are loaded with soluble fibre that helps fuel the good bacteria in our gut and improve overall health, as well as lower cholesterol levels. Eggs are a perfect protein source helping to keep us full and provide the body with all the essential amino acids it needs. They’re also a natural source of key nutrients including omega-3 fatty acids, vitamins A, D, E and B12 and antioxidants.
Ingredients
1 medium ripe banana
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These bliss balls are the perfect afternoon pick me up and take virtually no time to make. Almonds are packed with heart healthy fats, protein and fibre to help keep you feeling full and energised. They’re also a good source of vitamin E, a powerful antioxidant. Dates add a natural source of sweetness and are also a good source of fibre to help promote healthy digestion.
Ingredients
1 cup pitted dates
1 cup almond meal or mixed nuts
½ cup shredded coconut + extra for rolling
½ cup natural peanut butter
1/3 cup cacoa or cocoa powder
1 tsp vanilla extract
Method
Place the dates in a bowl
Chickpeas, also known as garbanzo beans, are an excellent source of protein and fibre, meaning they are excellent at keeping you full and promoting a healthful digestive tract. Chickpeas are an excellent source of carbohydrate and have a low glycaemic index (GI) which means they are broken down more slowly. This helps to keep you fuller for longer and makes them excellent at maintaining healthy blood sugar levels and preventing and managing diabetes. Chickpeas are also a source of choline, a special B group vitamin, which helps with reducing inflammation, sleep, muscle movement, learning and memory. Chickpeas are also low
These vegetable fritters are the ultimate quick, healthy and delicious mid-week meal, bursting with vegetables and flavour. They are truly versatile and can be eaten hot or cold for breakfast, as a snack, in the kid’s lunch boxes or to take to a picnic.
Zucchini’s are a good source of vitamin C, an antioxidant that can help the body fight stress, boost immunity and plays an important role in helping to absorb iron from foods. Sweet potato is a slow burning carbohydrate which means it will provide you with a stable energy release helping to keep you fuller for longer. It
Almonds are a great source of monounsaturated fat which helps to protect the heart by maintaining healthy cholesterol levels. They are also a great source of fibre and protein, and contain important nutrients including vitamin E, selenium, zinc and calcium. Chicken breast is a great source of lean protein to help promote muscle recovery after exercise and promote fullness. Serve this delicious chicken breast with a side of salad or vegetables, or even add it to your wrap for lunch.
Ingredients
500g chicken breast
2 x eggs
1 ½ cups almond meal
½ cup chopped parsley
Rind of 1 lemon
1 tsp garlic powder
1 tsp onion powder
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