F.From preparing the uniforms and packing the school bags to making sure the lunch boxes are filled with goodies, going to school is a busy time for kids and parents alike.
To reduce the stress of sorting out nutritious foods that kids can also enjoy, Tesco Health Ambassador Jamie Oliver has created a range of playful lunch recipes that meet all of the criteria.
Focused on convenience and value, the recipes are a quick and easy way to add flavor and freshness to the menu without spending hours preparing food. Developed to break the monotony, the ingredients can be swapped, mixed and combined to suit any taste, so families can have fun together in the kitchen.
Tesco and Oliver are also launching their first long-term collaboration series, 123 Traybakes. Designed to help busy households and parents prepare delicious, nutritious dinners for four in just 30 minutes. Just pick a base, hero, and sauce to create your perfect meal.
The kits are “an easy way to have a delicious dinner on the table in 30 minutes,” explains Oliver. “Quickly assembled, minimal washing up and you get at least two of your five a day per serving.”
It’s only been a week, but if you’re stuck with back to school lunch ideas, read on.
Taste the rainbow
Sandwiches are a great and easy-to-make lunch option for any day of the week. By picking brightly colored vegetables and mixing them with protein, they can be made easily and inexpensively with just a few ingredients.
Ingredient options:
Bread: Whole grain rolls or tortilla wrap or “Best of Both” sliced bread
Protein: Cheddar or hard cheese, roast chicken or leftover turkey, tuna in spring water
Vegetables or fruit (40g in total): corn, grated carrots, red peppers, zucchini, sliced cucumber, cherry tomatoes, cress, iceberg lettuce, grated apple, sliced pear, grapes
Spread: 15g low-fat mayonnaise, natural yogurt or nut-free pesto
method:
Mix and match to create rolls, wraps and sandwiches like …
(Richard Clatworthy)
Tuna roll:
Halve a roll, drain the tuna and flake it in a small bowl. Stir in yogurt, mayonnaise, corn, tomatoes, bell pepper, cucumber and cress. Spread the mixture on the roll before wrapping it in foil or parchment paper.
(Richard Clatworthy)
Cheese sandwich:
Spread mayo or yogurt on both slices of bread, then rub the cheese over one slice. Top with carrots and lettuce or mix sweet and savory by adding apple and grapes. Cover with the remaining slice of bread and cut into fun shapes.
(Richard Clatworthy)
Chicken wrap:
Spread the yogurt or mayo on the wrap and spoon the pesto into the center with the back of the spoon. Stack the chicken on top and hold in a clean line, and top with lettuce, zucchini, tomato slices and grated carrots. Tuck the sides in, then confidently roll the wrap over the filling until it is tightly wrapped.
Pop-tastic snack
(Richard Clatworthy)
It can be difficult to prepare nutritious and fun lunches. However, with this easy-to-follow snack idea, parents can make their lunch break more exciting and put a smile on their kids’ faces. Plus, you can plan ahead and prepare a batch for the entire week.
Ingredient options:
120g cracked corn
Teaspoon oil
Toppings: honey, cinnamon, marmite, Cajun spice mix, red wine vinegar
method:
Take a handful of popcorn and add it to a small pan with a dash of oil. Make sure the lid is closed to avoid a kitchen disaster! While you wait for the popping to start, choose an ingredient that your child will be happy to use as a topping. Stir in three teaspoons of marmite for a piquant taste, give a little kick with one tablespoon of red wine vinegar and three teaspoons of Cajun spice mixture, or satisfy those with a sweet tooth with two tablespoons of liquid honey and a large pinch of cinnamon.
Hearty muffins
(Richard Clatworthy)
Full of goodness and easy to prepare, this updated muffin formula helps parents add more fruits and vegetables to their children’s menu. In addition, it will also make eating part of the five-a-day a little more exciting.
Ingredient options:
Muffin mix: eggs, oil, whole wheat flour, baking powder, partially skimmed milk
Star of the show ingredient: sultanas, honey, grated carrots and apples, grated orange peel, cinnamon and pumpkin seeds
method:
Preheat the oven to 180 ° C and insert muffin cups into the holes in the muffin tray. Grate the carrots in a large bowl, add the eggs, flour, baking powder, milk and oil, as well as your main ingredient, e.g. apples or sultanas, and stir well with a wooden spoon until the mixture is even. Bake for 35 minutes and voilà, the delicious lunch snack your kids have been waiting for is here.
