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Recipes for healthy lunchboxes

Kate Freeman

Fruit and Oat Slice 

Ingredients (makes 24 pieces):

1/2 cup wholemeal self raising flour
1/2 cup wholemeal flour
1 cup rolled oats
2/3 cup shredded coconut
1/3 cup raisins or sultanas
1/3 cup dried apricots
1/2 cup seeds (sunflower, pumpkin, linseed)
125g margarine, melted
1/3 cup low fat milk
1 egg, lightly beaten

Method:

Preheat oven to 180 degrees Celsius. Line an oven tray with baking paper, allowing it to overhang.

Add both the flours, oats, coconut, raisins and seeds to a large mixing bowl and stir to combine.

Make a well in the centre and add the egg, milk and margarine. Use a wooden spoon and stir until well combined. Evenly spread and press the mixture into the oven tray and smooth the top. Bake in the oven for 18 minutes. Allow to completely cool in the fridge before serving (although it is quite yummy slightly warm – just mushy!). Enjoy!

Nutrition Information per serve (slice)

Energy: 600kJ
Protein: 2.5g
Carbohydrate: 7g
Fat (saturated): 5g
Fibre: 2g
Sodium: 40mg

Blueberry and Coconut Pikelets

Ingredients (makes 20 small pikelets):

 

1 cup low fat milk
1 ½ cups wholemeal self raising flour
1 egg
½ punnet fresh or frozen blueberries
¼ cup desiccated coconut
¼ tsp baking powder

Method:

Place the milk, flour and egg in a bowl. Beat with an electric beater for 2-3 minutes until smooth.

Stir in the desiccated coconut and blueberries, set aside.

Heat a non-stick frying pan over medium heat. Place 1 tbsp. of mixture into the pan for each individual pikelet. Cook for 2-3 minutes or until lightly golden. Flip and cook the second side until just golden. Remove from the pan and allow to cool.

Eat immediately or store in the fridge for a quick lunch box or after school snack.

Nutrition Information per serve (pikelet):

Energy: 273kJ (65 calories)
Protein: 2.1g
Carbohydrates: 6g
Fat: 1.2g
Fibre: 1.3g
Sodium: 30mg

Pumpkin and Spinach Mini Muffins (makes 12 muffins)

Ingredients:

2 cups wholemeal self raising flour
1 tbsp fresh thyme leaves, finely chopped
1/3 cup fresh parsley, chopped
1 cup pumpkin, grated
1 cup spinach leaves, finely shredded
1 tsp baking powder
1 cup low fat milk
2 eggs, whisked
¼ cup olive oil
Pepper

Method:

Pre-heat oven to 180 degrees Celsius.

Simply combine all ingredients together in a large bowl and mix well until a thick batter forms.

Grease your muffin tray or line with muffin cases and dollop a large spoonful of the mixture into each muffin hole (the muffins will rise so don’t fill them too full). Try and use a mini-muffin tray if you have one, as standard muffin trays produce larger muffins.

Bake for 20-25 minutes or until a skewer can be inserted and removed cleanly.

Serve warm or allow to cool and store in an airtight container for up to 3 days. You can also freeze them for later.

Nutritional information per serve (muffin)

Energy: 653kJ (156 calories)
Protein: 5g
Carbohydrate: 2g
Fat: 7g
Fibre: 3g
Sodium: 128mg

Recipes by ACT Health.

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Kate Freeman

Kate Freeman is a Registered Nutritionist and the founder and managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about whole, fresh foods, being realistic about life and creating long term healthy eating habits. She doesn’t believe in detoxes, fad diets or quick fixes. Once you’ve finished working with Kate, you’ll be empowered to feed yourself well for the rest of you life! More about the Author

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