In recent years, a problem has arisen in many places, which is becoming more and more of a concern in modern society. It is about the healthy nutrition of children and the quality of nutrition that is provided to them in schools and kindergartens. Once the child leaves the house, the parents no longer have control over their diet. It may be that many parents teach their children good eating habits, but the nutritional options outside the home are kept to a minimum. A lunchbox for children proves to be the reason a good alternative for ensuring a healthier life for our children.
Lunch box for children
For the children, it is especially important that they always get something fresh and nutritious to eat . If you’re worried about your child’s health, check out our list of delicious and easy recipes for a lunch box for kids and keep sharing them.
Lunch box for children with fresh homemade drink
Monday: lunch box for children with pasta
- 2 red onions, thinly sliced
- 150 g wholemeal pasta
- lemon rind
- fresh lemon juice
- 1 dessert rapeseed oil
- 300 g of basil
- 1 big zucchini
- 150 g chicken breast fillets without skin
- 2 tablespoons Pesto
- 5 cherry tomatoes
- 1/2 red pepper
- 1 small eggplant
- 5 kalamata olives
- Preheat the oven to 200 ° C. Cover a baking tray with baking paper. Cut the red pepper, the zucchini and the eggplant and bake with oil for about 15 minutes.
- Cook the wholemeal pasta for about 12-15 minutes. Meanwhile, cut the chicken breast fillets, mix well with pesto and place on a baking tray with baking paper. Fry the meat for about 12-15 minutes in the oven.
- Drain the pasta, place in a large bowl or in the same pot where it was cooked, and mix well with the lemon juice, the grated lemons, the rapeseed oil, the basil and the onions.
- Divide the whole into 3 parts. The amount is enough for 3 lunch boxes and the whole family can enjoy a healthy and delicious lunch.
Tuesday: bread box with rice (menu for 2)
- 100 g black basmati rice
- 1 red onion, chopped small
- 1 cube of vegetable stock
- 1/2 tbsp. Oregano, dried
- 2 tablespoons cold-pressed rapeseed oil
- 2 tablespoons Apple Cider Vinegar
- 800 g of canned corn
- 2 spring onions, cut
- 1/2 red pepper, chopped
- a 120 g can of tuna in spring water
- 210 g chickpeas from the tin, drained
- 1 cooked beetroot
- 25 g feta cheese, crumbled
- 2-3 walnut halves, minced
- Put the rice with the onion, vegetable stock and oregano into a medium pan. Add 300 ml of water and bring to a boil. Cover with a lid, reduce the temperature and cook for 25 minutes. Meanwhile, mix the rapeseed oil and apple cider vinegar.
- Distribute the cooked rice in 2 lunch boxes. Put the corn, peppers and tuna in the first tin. Put the chickpeas, beetroot and walnuts in the second can.
- Mix everything well before lunch.
Back to school
Wednesday: Lunchbox with yoghurt and fruits
Depending on what your child likes to eat for lunch, you can either prepare a bread box with salty food or one with something sweet. Yes, you got it right – sweet does not mean unhealthy in all cases. A lunchbox for children with yogurt and fresh fruits is completely healthy. Keep in mind that the fatty yogurt is the better option. Many food manufacturers replace the animal fats contained in their products with unsaturated vegetable fats. They change the structure of the vegetable oils so that they are used instead of solid fats in the production of food. The resulting hydrogenated fats harm human health. They are dangerous to the heart and increase cholesterol levels.
- 800 g organic yoghurt
- 25 g strawberries
- 100 g mixed berries
- Mix the yoghurt well, dice the strawberries and decorate with mixed berries. Finished!
- Another option: puree the strawberries and mix well with the yoghurt. Then sprinkle with mixed berries.
Thursday: wholegrain pitta with chicken breast
- 1 large chicken breast without skin
- rapeseed oil
- 1/2 teaspoon oregano, dried
- 2 tablespoons Greek yogurt
- 1/2 cucumber, without seeds
- 1 wholegrain pitta bread
- 2 red / yellow tomatoes
- Cut the chicken breast lengthwise into two. Cover with cling film and beat flat with meat tenderizer. Apply a bit of rapeseed oil with a cooking brush and season with oregano and a little salt. Fry in preheated oven.
- Meanwhile, cut the cucumber into small cubes and mix well with the yoghurt to make zaziki.
- Cut the wholemeal pita bread in half lengthwise and fill with the fried chicken breast and tomatoes. Fill a small plastic tin with zaziki and prepare it in the lunch box together with the wholemeal pita bread to take away.
Friday: vegetarian wraps with mayo
- 1 carrot, grated
- 80 g red cabbage, grated
- 2 spring onions, cut small
- 1 zucchini, grated
- a handful of basil
- 5 olives, gutted and halved
- 1/2 tbsp. mayonnaise
- 2 tablespoons Extra Native Rapeseed Oil
- 1 dessert Apple Cider Vinegar
- Whole wheat tortilla
- Mix all ingredients well.
- Place the tortilla on a board and place one of the sides with the filling. It may be that the mixture suddenly seems too much, but if the wraps are rolled tight, then they are quite compact.
- Roll the tortilla from the laid side, wrapping the ends on both sides. Cut in half and pack for school.
For amused children
Light and healthy menu
Sandwich for lunch