As the school year resumes, parents face the challenge of creating appealing lunch boxes to ensure their children return home with empty containers.
The Victorian Healthy Eating Advisory recommends parents include six essential food groups in lunch boxes to promote children's nutrition and satisfaction.
These food groups include one serving each of: fruit, vegetables, milk, yoghurt or cheese, protein, grain or cereal food, and last — but most important — water.
The Free Press has devised a list of lunch box options that will suit throughout the year to inspire parents that making up healthy lunches is as easy as picking and mixing.
Term one: Summer
Main: Grain and protein
Chicken Caesar wrap
Ingredients:
- Wholemeal wrap
- 1 grilled chicken breast (or use pre-cooked chicken)
- 2 tbsp Caesar dressing
- ¼ cup shredded Parmesan cheese
- ¼ cup lettuce (romaine or mixed greens)
Prepare the chicken before assembling the wrap with lettuce, parmesan cheese, and Caesar dressing, and rolling it up.
Folding the sides of the wrap before rolling to keep the fillings secure and slice in half before serving.
For added variety, optional ingredients such as tomatoes, cucumbers, or croutons can be included for extra flavour and texture.
Pick and mix
Fruit: Pineapple slices
Vegetable: Carrot sticks
Dairy: Yoghurt
Water: Freeze water and place in lunch box to keep items cool
Term two: Autumn
Main - Vegetables and protein
Mexican chicken salad
Ingredients:
- 1 fillet of chicken
- 1 cup of black beans (drained and rinsed)
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 large tomato, diced
- 1 cucumber, diced
- 1 red bell pepper, diced
- ¼ red onion, finely chopped
- ¼cup fresh cilantro, chopped
- 1 avocado, diced
- ½ cup crumbled feta cheese
Season chicken with salt and pepper or seasoning of choice and grill both sides on medium to high for about six to seven minutes.
Combine black beans, corn, tomato, cucumber, red bell pepper, and red onion in a large bowl. Whisk together the dressing, made with olive oil, lime juice, honey, and chilli powder, and pour over the vegetables.
Add chicken, diced avocado and crumbled feta for the finishing touches.
Optional add-ins include jalapeño slices for heat, crushed tortilla chips for crunch.
Pick and mix
Fruit: Sliced apple
Grain: Hot cross bun
Dairy: Yoghurt
Term three: Winter
Main: Vegetable and dairy
Pumpkin soup
Ingredients:
- 1 tbsp olive oil or butter
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 cups of pumpkin purée
- 3 cups vegetable broth (or chicken broth)
- 1/2 cup coconut milk or heavy cream (for creaminess)
- 1 tsp ground ginger (optional, for a warm touch)
- 1/2 tsp ground cinnamon
- Salt and pepper to taste
- Optional toppings: pumpkin seeds, croutons, fresh herbs (like thyme or parsley)
In a pot, sauté onions, add garlic and spices, then combine pumpkin purée with vegetable broth.
For a creamy texture, use an immersion blender to blend the soup directly in the pot until smooth.
The soup can be customised with coconut milk or heavy cream for added richness.
Pick and mix
Fruit: Orange slices
Meat: Grilled chicken
Grain: Rice cakes
Term four: Spring
Main: Protein and vegetables
Chicken kebab sticks
Ingredients:
For the chicken and marinade:
- 500g chicken breast, cut into bite-sized cubes
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp ground coriander
- ½ tsp ground turmeric
- Salt and pepper to taste
For the vegetables:
- 1 red onion, cut into chunks
- 1 zucchini, sliced into thick rounds
- 1 cup cherry tomatoes (optional)
- 1 tbsp olive oil
- Salt and pepper to taste
Place diced chicken into a plastic bag and begin developing a marinade by using olive oil, lemon juice, and a blend of spices including cumin, paprika, and turmeric. Refrigerate marinated chicken for at least 30 minutes.
Prepare chopped vegetables such as red onion, bell pepper, and zucchini by tossing with olive oil and season before being alternating with the chicken on wooden skewers.
Grill skewers for about 10-12 minutes, occasionally turning the kebabs until the chicken is fully cooked.
Pick and mix
Fruit: Strawberries
Cheese: Cheese cubes
Grain: Crackers
To discover more recipes on how to create interesting lunch boxes that incorporate all of the food groups, visit Healthy Eating Advisory Service website.