Healthy lunch boxes

Balanced lunch box for old and young

 

Cheesy Breakfast Muffin 

500 ml cake flour

15 ml baking powder

2 ml salt

1 ml cayenne pepper

2 ml freshly ground black pepper

15 ml dried mixed herbs or 20 ml fresh chopped mixed herbs

45 ml spring onions, chopped

1 red pepper, seeded and chopped

250 ml (100g) grated cheddar cheese

2 eggs

125 ml sunflower oil

125 g mini Rosa tomatoes

1. Preheat oven to 190°C.
2. Sift all the dry ingredients except the herbs together; Add the herbs, onions, peppers and cheese.
3. Beat the eggs, milk and oil and add to the dry ingredients until flour is moist.  Batter must still be lumpy.  Mix lightly.
4. Fill the hollows of a greased muffin tin up to ¼ full. Place a tomato in the centre of each hollow on top of the batter. Fill with the remaining batter up to 2/3 full.
5. Bake for 20 – 25 minutes or until muffins spring back when gently pressed with the finger.
6. Allow to cool. Cut muffins in halve and spread with cream cheese. Close muffins and wrap with Glad Style Wrap or place in a Glad Sandwich Bag
7. Pack in a lunch box for a filling snack.

Makes 10 – 12 muffins, depending on size

Cold meat rolls and vegetable sticks

50 g sliced smoked ham

50 g sliced salami

2 fresh gherkins, cut into sticks

1 large carrot, halved and cut into sticks

1 large red pepper, seeded and cut into sticks

1. Roll the vegetable sticks in the meat slices and secure with toothpicks.
2. Place into a Glad Sandwich bag and pack into a lunch box for a meaty snack.

Serves 2

Banana and Raspberry smoothie

½ banana

300 ml crushed ice

50 ml plain low-fat yoghurt or berry yoghurt

100 ml milk

150 ml frozen or fresh raspberries

1. Place fruit, except granadilla, in a food processor and process for 30 seconds.  Add ice, yoghurt and milk.  Process for a further minute.  Pour into a chilled glass and spoon granadilla on top. 
2. Serve chilled.  

Serves 1