Lifestyle

Back-to-school lunches for kids

Annette Sym
Annette Sym Cade Mooney

THE holidays are over and school has begun again.

Normal routines have finally returned and even though most parents are relieved to have their children back to school, we are now faced with the hard task of what to pack in their lunchboxes. 

It can be difficult trying to think of healthy, convenient and delicious food for their lunches each day, plus what do you give them when they come home starving from school.

Unfortunately, there are too many little packets of this and that to put into the lunch boxes that are filled with sugar, salt and fat.

Most parents don't have the time to home bake but if you can allocate a bake day say once a month and make muffins, pikelets, cakes and my low fat corn chips your children will reap the healthy rewards and so will your budget.

You can freeze all these items except the corn chips, which will keep fresh for weeks in a well-sealed container.

Some other ideal snacks are rice crackers, yoghurt, fruit, dried fruit and, for the older kids, nuts.

If you don't have time to bake then take time to read the labels on some of the packets you buy and try to choose the lower salt and sugar varieties.

Dips with celery and carrot sticks are a great snack for kids at school or pack a salad but keep it cool in a special cooler bag.

Try to avoid giving your children too many sugary drinks.

When your hungry horde arrives home in the afternoon why not make a fruit smoothie for them or a bowl of high fibre cereal will fill their bellies.

You can't beat fresh fruit and with the wide variety available at this time of the year it is easy to tempt them.

I think making fresh fruit salad is so nice and more appealing, and if their piece of fruit is coming home in the lunch box then dicing the fruit may help tempt the little ones.

Eating habits are set in the first few years of life so if you encourage good healthy food then hopefully your children will take these habits into their adult life.

If your child is carrying excess weight then get them active, turn off the television and computer and get them outside.

Get them involved in some type of sport or go for a walk with them and you will find that with a healthy diet and exercise their weight will naturally balance out.

Annette's cookbooks Symply Too Good To Be True Books 1-6 are sold in all good newsagencies.

Visit Annette's website www.symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.


Muesli fruit slice: Recipe from Symply Too Good To Be True, Book 3

Makes 16 slices

  • 6 tablespoons (90g) Flora Light® margarine
  • ⅓ cup honey
  • 2 cups low fat muesli
  • 1 cup self raising flour
  • ⅓ cup brown sugar
  • ½ cup dried fruit medley mix
  • 1 egg white
  • cooking spray


Preheat oven to 180ºC fan forced.

In microwave melt margarine with honey.

In a large mixing bowl combine all dry ingredients.

Add margarine mixture and egg white, combine well.

Press into slab tin coated with cooking spray.

Bake 20-25 minutes or until golden brown.

When cool cut into 16 slices.

 

Nutritional Information

PER SERVE

 

 

FAT

TOTAL

3.2g

 

SATURATED

0.6g

FIBRE

 

1.4g

PROTEIN

 

2.2g

CARBS

 

26.7g

SUGAR

 

14.9g

SODIUM

 

102mg

KILOJOULES

 

597 (cals 142)

GI RATING

 

MEDIUM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dietitian's Tip: This slice is an excellent snack for people with diabetes.

Topics:  annette sym back to school easy eating recipes



PHOTOS: Beef Week's breakfast with the butchers gets cooking

Max,3, and Sophia,4, Gooding from Casino at Breakfast with the Butchers at Casino Beef Week.

This morning the BBQ's were running hot in the Casino CBD

SNEAK PEEK: What new shopping centre is going to look like

Artist impression of the proposed redevelopment of the cinema and shopping complex on Jonson St, Byron Bay.

Mercato billed as regional NSW's most sustainable shopping complex

Ballina tops region for poker machine profits

undefined

Pokies pulled in more than $6 million in profits in three months

Local Partners

Paralympian's inspiring Beef Week talk

RESILIENCE and determination were key topics of discussion over morning tea at the Casino Beef Week Ladies High Tea yesterday.


A ballet event of lovers and fairies in Byron Bay

ON STAGE: Byron Ballet's 10th anniversary production will be Shakespeare's A Midnight Summer's Dream.

Byron Ballet celebrates 10 years

Felix Riebl wants to be in your arms

TOURING NOW: Australian musician Felix Riebl is coming to the Northern Rivers in June.

Cat Empire frontman brings out his romantic side in solo show

Joseph's biblical return to Ballina

LEADING ROLE: Award-winning actor Brian Pamphilon as Joseph.

Ballina Players upcoming production

A ballet event of lovers and fairies in Byron Bay

BYRON Ballet celebrates 10 years with a production of A Midsummer Night's Dream

Star Wars' 1977 Stormtrooper head banger confesses

A Stormtrooper is responsible for the biggest blunder in a Star Wars movie. Picture: Supplied

Man in most famous blooper in Star Wars history breaks silence

Wild and unknown from Sara Tindley

SONGS FROM THE HEART: Singer Songwriter Sara Tindley.

Local singer songwriter unveils new album

Felix Riebl wants to be in your arms

TOURING NOW: Australian musician Felix Riebl is coming to the Northern Rivers in June.

Cat Empire frontman brings out his romantic side in solo show

SNEAK PEEK: What new shopping centre is going to look like

Artist impression of the proposed redevelopment of the cinema and shopping complex on Jonson St, Byron Bay.

Mercato billed as regional NSW's most sustainable shopping complex

Do you want to star in a TV series?

A Professional Cameraman Filming An Outdoor Scene

New show to be filmed around the Northern Rivers

Lyn's knock-out show gets her to next round on The Voice

ONWARDS AND UPWARDS: Lyn Bowtell is through to the battle rounds on The Voice.

'It was bitter sweet to win like that'

Here's your chance to carp about feral pests

Carp might by great fun to catch but they're destroying Australia's watercourses.

Science in the Pub looks at carp and coral trees

SNEAK PEEK: What new shopping centre is going to look like

Artist impression of the proposed redevelopment of the cinema and shopping complex on Jonson St, Byron Bay.

Mercato billed as regional NSW's most sustainable shopping complex

How Toowoomba house prices compare in Australia

For sale sign in front of home.

Here's what $700,000 will buy you in Toowoomba, Brisbane and Sydney

Slaves in Byron: The dark side of housing crisis

Housing generic.

A darker side to Byron's economy

Bonville to become new housing hub

REZONING: Large areas of Bonville have been rezoned for residential

Land rezoning will turn farmland into housing

Ready to SELL your property?

Post Your Ad Here!