Lunch boxes made easy!
When packing a healthy lunch box we recommend that you think of each lunch box in terms of the five food groups and make sure they’re all represented when doing the lunch box meal prep.
We’ve created an overview of the five food groups and a selection of healthy lunch ideas that are great additions to your kids lunchbox:
The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. Not many other foods in our diet contain as much calcium as dairy foods.
Fruit provides vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants), that help your body stay healthy.
Grain (cereal) foods
Always choose whole grain and/or high fibre varieties of breads, cereals, rice, pasta, noodles, etc. Refined grain products (such as cakes or biscuits) can be high in added sugar, fat and sodium.
Lean meats and poultry, fish, eggs, tofu, nuts and seeds
Our body uses the protein we eat to make specialised chemicals such as haemoglobin and adrenalin. Protein also builds, maintains, and repairs the tissues in our body. Muscles and organs (such as your heart) are made of protein.
Vegetables, legumes and beans
Vegetables should make up a large part of your daily food intake and should be encouraged at every meal (including snack times). They provide vitamins, minerals, dietary fibre and phytonutrients (nutrients naturally present in plants) to help your body stay healthy.
Also make sure that you add drink bottles to the lunch box / lunch bag!
Healthy Lunch Box Recipes
Here are a couple of healthy lunch recipes that are both delicious and easy for you to whip together during a busy school week!
Classic Bruschetta Recipe
Prep Time 0:45 | Serves 2 | Easy
Two Slices of Banjo’s Sourdough Rye Vienna
Two Large Tomato, Diced
One Salad Onion, Diced
2 Tbsp. Extra-Virgin Olive Oil
2 Tbsp. Balsamic Vinegar
Traditional Bocconcini, 220g Tub, Sliced
Two Garlic Cloves, Halved
Fresh Basil to Garnish
Salt & Pepper to Taste
In a large bowl, toss together tomatoes, salad onion, olive oil, balsamic vinegar and salt and pepper. Allow to marinate for at least 30 minutes.
Meanwhile, toast bread until golden before brushing with olive oil and rubbing garlic gloves.
Spoon tomatoes and place sliced bocconcini on top of bread. Add fresh basil to garnish.
Roasted Broccoli & Cheese Toastie Recipe
Prep time 0:50 | Serves 3-4 | Easy
Florets from 1 medium head broccoli, chopped small
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon freshly cracked black pepper
Unsalted butter, softened
6 to 8 slices of fresh naturally preservative free Banjo’s bread – Our Ancient Grain varieties are a great choice!
1 cup cheddar cheese, shredded or thinly sliced
Preheat the oven to 200 Degrees Celsius, On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a frypan over medium-low heat or turn on your sandwich press to heat up. Spread unsalted butter evenly on one side of bread.
Dividing the ingredients evenly, layer cheese on the unbuttered side of half the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese.
This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
Grill in the frypan, turning sandwiches over once, until the cheese melts and bread is evenly toasted. Alternatively, place the sandwich in your toasted sandwich press and cook until the cheese is melted.