Wholesome Child : Wholesome Child full
291 Healthy sandwich fillings My favourite lunch boxes are eco-friendly bento-style stainless steel lunch boxes, such as Planet Box or Lunchbots, which have great compartments for little hands. Safe, durable, reusable and recyclable, they are good for the planet and they last for years. For warm weather, ensure you have a well-insulated lunch box and send an ice-pack (simply pop some ice in a reusable bag) or purchase a lunch box cooler bag to ensure food stays fresh. SHEPHERD’S PIE page 169 thermos meals Purchase a good quality thermos that will keep food warm for five or more hours and follow instructions on how to use to prevent food from spoiling. 1. Shepherd’s Pie 2. Supercharged Spaghetti Bolognaise 3. Beef & Veggie Meatballs 4. Mac ‘n’ Cheese 5. Lentil & Vegetable Soup 6. Quinoa Fried Rice 7. Chicken Drumstick Casserole 8. Tuna, Vegetable & Chia Lasagne 9. Adzuki Bean Stew 10. Easy Fish Curry Top 10 1. Mashed-up Beef & Veggie Meatballs or Lamb Koftas with Homemade Tomato Sauce. 2. Shredded chicken and lettuce with Basil & Pine Nut Pesto. 3. Mashed egg with Cauliflower and Vegan Mayonnaise, grated carrot and a touch of sweet paprika. 4. Salmon & Millet Rissoles or Cheesy Cauliflower Falafel Patties and Tzatziki Dip (these are great in a wholegrain wrap). 5. Ricotta cheese or sheep’s milk cheese with cinnamon and sliced banana. 6. Chia Raspberry Jam on a thin layer of unsalted butter (replacement for conventional jam – start by mixing half/half). 7. Sloppy Joes – Supercharged Bolognaise as a filling in a Pita Bread, sourdough rolls or wrap. 8. Tuna, grated cheese, carrot and corn – use a natural yoghurt dressing in place of mayonnaise: 1 tbs natural yoghurt, 1 tsp Dijon mustard, 1 tsp balsamic vinegar 1 tbs extra virgin olive oil. 9. Grilled and flaked salmon or flathead (or similar) with lettuce and cherry tomatoes. 10. Sunflower butter with a thin layer of raw honey or maple syrup. 11. Miso paste and mixed sunflower seed butter. 12. Avocado and ricotta cheese. 13. Wholesome cheese toastie with added veggies. Spread bread with sweet potato or pumpkin puree before toasting. You can also add nutritional yeast to the mix. 14. Homemade Chocolate Spread and a sprinkle of chia seeds. 15. Quark cheese or sliced bocconcini cheese, unsalted butter, baby spinach, tomato and capsicum. 16. Tuna or salmon mixed with quark cheese, extra virgin olive oil, lettuce, shredded carrot and diced cucumber. SUPERCHARGED SPAGHETTI BOLOGNAISE page 123 COCONUT MACAROONS page 199 Dessert: Should I or shouldn’t I? Many families like to end off their evening meal with something sweet. Fresh fruit is always a good idea. Choose low-sugar versions such as kiwi fruit, raspberries or strawberries and serve with plain yoghurt or almond butter. However, for special occasions, fruit may not be enough, so try these delicious and nutritious options: 1. Half a cup of frozen fruit (banana, mango or berries). Add a handful of soaked cashew nuts for an extra creamy taste. Puree in a high-speed blender and eat straight away for a delicious, slushy dessert. Or try our homemade ice-creams on page 227. 2. Frozen popsicles made with pure fruit and yoghurt. See our homemade versions on page 217. 3. Homemade Coconut Custard (see page 257). 4. Mini Apple Pies (see page 215) with a scoop of natural yoghurt or homemade ice-cream. 5. Banana Split Trio (see page 227). 6. No-Bake Cheesecake (see page 245). 7. Coconut Macaroons (see page 199). 8. Rich Chocolate Black Bean Brownies (see page 119). 9. Vanilla Muffins with Cauliflower (see page 127). 10. Raw Caramel Chocolate Slice (see page 87).