With a little planning and creativity, you can prepare meals that are healthy and appealing.
Here are three wholesome recipes that are perfect to pop into your child’s lunch box.
Veggie and ham fritters
Ingredients
- 1 small carrot, grated
- 1 small zucchini, grated
- ¼ cup frozen corn kernels
- 1 tbsp chopped fresh flat-leaf parsley leaves
- ⅓ cup grated reduced-fat cheddar cheese
- 50g shaved ham, chopped
- 2 eggs, lightly beaten
- ½ cup plain flour
- 3 tsp vegetable oil
Method
Combine carrot, zucchini, corn, parsley, cheese, ham, eggs and flour in a bowl
Heat 1 tsp oil in a frying pan over medium heat.
Add ¼ cup of mixture.
Using a spatula, flatten slightly. Repeat to make 2 more fritters.
Cook for 2 minutes each side or until golden and cooked through.
Transfer to a plate lined with paper towel.
Repeat with remaining oil and carrot mixture to make 8 fritters.
Cool. Refrigerate in airtight containers or snap lock bags. Pop in a lunch box to take to school.
Sugar-free banana bread
Ingredients
- 4 very ripe bananas
- 2 eggs
- ½ cup olive oil
- ¼ cup milk
- 1 tsp vanilla bean paste
- 1 tsp ground cinnamon
- 1 cup wholemeal flour
- 1 cup plain flour
- 1 tsp baking powder
- 1 tsp bicarbonate soda
- Pinch salt
Method
Preheat the oven to 160℃ or 140℃ fan-force. Grease and line an 11.5cm x 22cm (base measurements) loaf pan with baking paper.
Mash bananas in a large bowl with a fork until smooth. Add eggs, oil, milk and vanilla and stir until combined.
Sift wholemeal flour, plain flour, 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.
Crispy veggie muffin-pan fritters
Ingredients
- ⅓ cup light flavoured extra virgin olive oil
- 1 small zucchini, grated
- 1 small carrot, grated
- ½ cup chopped broccoli
- 1 tbsp finely chopped fresh chives
- 2 tbsp finely chopped fresh coriander leaves, plus extra to serve
- ½ cup plain flour
- ¼ tsp baking powder
- ¼ tsp sweet paprika
- 1 egg
- ¼ cup milk
- 6 cherry tomatoes, halved
- 2 tbsp sweet chilli sauce
Method
Preheat oven to 220℃/200℃ fan-forced.
Place 1 teaspoon oil in each hole of a 12-hole (⅓-cup-capacity) muffin pan. Bake for 10 minutes or until oil is hot.
Meanwhile, place zucchini, carrot, broccoli, chives, coriander, flour, baking powder and paprika in a bowl. Season.
Stir until well combined. Whisk egg, milk and remaining oil together in a jug. Add to vegetable mixture. Stir to combine.
Carefully remove pan from oven. Spoon mixture among pan holes. Top with tomato halves, cut-side up.
Return to oven. Bake for 20 to 25 minutes or until golden and crisp.
Brush fritters with sweet chilli sauce. Stand in pan for 5 minutes. Using a butter knife, carefully lift fritters from pan. Serve sprinkled with extra coriander.
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