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LUNCH BOX IDEAS
FRUITY BRAN LOAF
Suitable to freeze
Store in airtight container
Egg free
Nut free
Preparation time: 5 minutes
Cooking time: 60 minutes
Serves: 16
Ingredients:
1/2 cup processed bran cereal, (50g)
1/2 cup processed oat bran, (50g)
1 cup low-fat milk, (250mL)
1/2 cup sultanas, (90g)
1/2 cup dried fruit medley , (90g)
1 cup brown sugar, (180g)
1 cup wholemeal self-raising flour, (125g)
Method:
1. Combine all ingredients and mix well.
2. Pour into a greased, non-stick 10 x 20 cm (4 x 8 in) loaf tin and bake at 190ºC/375ºF for 1 hour - or until skewer comes out clean after it’s inserted. Leave in tin for 10 minutes before turning out onto a cooling rack.
ORANGE AND DATE LOAF
Suitable to freeze
Store in airtight container
Dairy free
Gluten free
Nut free
Low salt
Egg free
Preparation time: 10 minutes
Cooking time: 45 minutes
Serves: 16
Ingredients:
1 cup chopped dates, (155g)
1 teaspoon bicarbonate of soda
2 tablespoons honey
1 cup orange juice, (250mL)
1 cup brown rice flour, (185g)
1/4 cup buckwheat flour, (40g)
1/4 cup soy flour, (40g)
2 teaspoons baking powder, (gluten free)
Method:
1. Place dates, bicarbonate of soda, honey and juice in a saucepan.
2. Bring to the boil, turn off heat and leave until cool.
3. Sift flours and baking powder.
4. Stir in date mixture.
5. Pour into a greased, lined 10 x 20 cm (4 x 8inches) loaf tin and bake in a moderate oven (180ºC/350ºF) for 45 minutes or until cooked.
6. Leave in tin for 5-10 minutes before turning out onto a cooling rack.
MUESLI BARS
Suitable to freeze
Store in airtight container
Dairy free
Gluten free
Low salt
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients:
350 g gluten free untoasted muesli
200 g dates, chopped
1 teaspoon mixed spice
1/2 cup golden syrup, heated
3/4 cup gluten free plain flour
2 eggs, lightly beaten
Method:
1. Mix dry ingredients together in a bowl.
2. Add eggs and golden syrup, mix thoroughly until all ingredients are combined and sticky.
3. Press into a lasagna size tray, approximately 2cm thick.
4. Bake in a moderate oven (180°C) for approximately 30 minutes or until golden.
Notes: Makes 12 to 15 slices.
SWEET POTATO AND CHEDDAR MUFFINS
Suitable to freeze
Store covered in fridge (under 5°C)
Vegetarian
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients:
2 cups self-raising flour, sifted
1/4 cup skim milk powder
1/4 cup grated kumera (orange sweet potato)
2 tablespoons grated reduced fat cheddar cheese
1/2 small red capsicum, finely diced
3 spring onions, chopped
2 eggs
1 cup reduced fat milk
cracked black pepper, to taste
Method:
1. Combine flour, skim milk powder, sweet potato, cheese, capsicum and onion in a mixing bowl.
2. Lightly whisk together eggs, milk and pepper and add to the sweet potato mixture.
3. Spoon mixture into a 12 hole non-stick muffin tin and bake at 180°C for 25 to 30 minutes or until golden and cooked through.
4. Turn out and allow to cool on a wire rack.
Notes: Makes 12 muffins.
SANDWICH FILLINGS
- Cream cheese, chopped celery and sultanas.
- Grated carrot and cheese with 'lite' mayonnaise
- Chopped cooked chicken and mayonnaise, with lettuce.
- Grated cheese and chopped celery, or carrot.
- Leftover roast meat with grated carrot, chopped lettuce and chutney or tomato sauce.
- Lean ham, sliced cheese and a pineapple ring [make sure you dry it well].
- Vegemite, cheese and tomato.
- Take a roll and a banana to eat together.
- Put your fillings inside Pitta bread or roll them inside Lebanese bread [Vegemite tastes great in either of these]
APPLE MUFFINS
Ingredients: 1 1/2 cups self raising flour, 1/2 cup white suga,r 1 egg lightly beaten, 2/3 cup milk or soymilk, 1/4 cup canola oil, 1 medium golden delicious apple, 1-2 tablespoons extra sugar
Method: Sift flour into a bowl and add sugar, egg, milk and oil, stirring with a fork until mixed. Peel and dice apple, sprinkle with extra sugar and stir into mixture. Spray a 12 cup muffin pan with oil and spoon mixture into cups. Bake at 180 C for 15-20 minutes.
BANANA BREAD
Ingredients: 1 cup castor sugar, 3/4 cup butte,r 2 eggs, 2 cups plain flour, 1 teaspoon baking soda, 1/4 teaspoon sa,lt 1 cup mashed ripe banana, 1/3 cup buttermilk
Method: Preheat oven to 180ºC. Cream sugar with butter until pale and fluffy. Add eggs and beat until very well mixed. Sift flour with baking soda and salt. Mix into creamed butter and eggs. Add buttermilk and mashed bananas. Pour into a greased and floured loaf tin lined with baking paper. Sprinkle with sugar. Bake for 1 hour or until a skewer comes out clean with inserted
KIDS PASTA SALAD
Ingredients: 165g pasta shapes, cooked without salt until just tender, 1 can tuna in spring water, drained – approx 150g, 1 small can sweetcorn in water, drained, or 150g frozen sweetcorn. Juice of half lemon
Method: Combine all the ingredients. Chill. This will keep a day or two in the fridge in an airtight container.
SAVOURY MUFFINS
Ingredients: 1 cup self-raising flour, 1 cup of grated tasty cheese, 1 cup of diced bacon, 1 egg, 1 cup of milk, small amount of chopped parsley salt and pepper to taste
Method: Preheat moderate oven (180ºC). Combine all ingredients in a large bowl then place into greased small mini muffin tins and cook for about 15 mins or until golden brown.
LUNCH ON A STICK
Ingredients
For the turkey and cheese kebab:
cooked turkey, chopped
sliced cheese
cucumber, chopped
cherry tomatoes
For the fruit kebab:
strawberries, halved
peach or nectarine, chopped
kiwi, chopped
apple, chopped
dried apricot, chopped
Thread ingredients alternatively onto a kebab stick. Add plain yoghurt as a dip for the fruit kebab.
CHICKEN AND PASTA SALAD
Ingredients
570ml/1 pint chicken stock
2 chicken breasts
100g/3½oz pasta bows cooked and cooled
100g/3½oz canned or frozen sweetcorn
18 small cherry tomatoes, cut in half
2 spring onions, sliced finely
½ baby gem lettuce, shredded
For the dressing:
3 tbsp olive oil
1 tbsp white wine vinegar
½ tsp dijon mustard (optional)
½ tsp sugar
salt and freshly ground black pepper
1 tbsp chicken stock from the poaching liquid
Method
1. Poach the chicken for about 10 minutes in the stock, then leave to cool completely.
2. Remove the chicken with a slotted spoon and cut into bite-sized pieces (this can be prepared the night before).
3. To make the dressing, whisk together all of the ingredients (or use a hand blender).
4. Combine all the ingredients for the salad and toss in the dressing.
CARROT AND PINEAPPLE MUFFINS
Ingredients
100g/4oz plain flour
100g/4oz plain wholemeal flour
1 tsp baking powder
¾tsp bicarbonate of soda
1½ tsp ground cinnamon
½ tsp salt
200ml/7fl oz vegetable oil
90g/3½oz caster sugar
2 eggs
120g/4½oz finely grated carrots
225g/8oz tinned crushed pineapple, semi-drained
100g/4oz raisins
Method
1. Preheat the oven to 180C/350F/Gas 4.
2. Sift together the flours, baking powder, bicarbonate of soda, cinnamon and salt and mix well. Beat the oil, sugar and eggs until well blended. Add the grated carrots, crushed pineapple and raisins. Gradually add the flour mixture, beating just enough to combine all the ingredients.
3. Pour the batter into muffin trays lined with paper cases and bake for 25 minutes. Cool on a wire rack.
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