It’s harder than ever to get children to eat healthily, and be able to provide food for school that contains no allergens. It’s important to remember good health eating habits begin at home, with knowledge and understanding coming from family. Start by establishing healthy eating habits yourself, and be proud to pass them down to your children.
There are many ways to encourage learning for your children, including starting a vegetable garden, cooking with them, helping them choose meal options and getting involved in the weekly menu planning.
Below are some recipes to get you started, most are allergen-free, however, you will need to educate your child on not sharing particular foods if a child at school has know allergic reactions to specific allergens.
Health beef and vegetable sausage rolls- makes 42 small rolls
- 6 sheets puff pastry at room temp
- 1 kg premium beef mince (I used angus for mine)
- 2 brown onions, finely diced
- 2 carrots, peeled and grated
- 2 zucchinis, grated
- 1 teaspoon mixed herbs
- 1 tablespoon tomato paste
- 1/2 teaspoon cracked black pepper
- 2 eggs, lightly whisked
- 2 tsps milk for glazing
- sesame seeds for topping
- Combine all the ingredients except the puff pastry and milk.
- Mix until well combined.
- Working with one sheet of pastry at a time and starting on the left hand edge, place a large sausage of the meat mixture the full length of the pastry (2 inch wide, 1 high).
- Picking up the edge with the sausage on it, roll the pastry until you reach the other end.
- Press the pastry down.
- Using a sharp knife, cut the log into 7 sausage rolls.
- Freeze or Cook.
- Bake immediately after brushing with milk at 200 degrees for approx 20 minutes or until pastry is golden.
- Freeze: put the rolls well spaced on a baking tray until solid then move to containers. Bake from the freezer at 210 degrees, brushing first with milk. Bake for approx 20-25 minutes, or until the pastry is golden.
Raw vegan LCM Snacks
These little beauties are easy to make, and contain no artificial colours, flavours or preservatives that are commonly found in supermarket packaged kids snacks. They are allergy free, and packed with proteins, nutrients including b vitamins and calcium, and a healthy dose of anti-inflammatory fats. These are a sure winner for your kids!!
1/3 Cup Unhulled Tahini
1/3 Cup Rice Malt Syrup or sweetener of choice (Maple, honey).
1 tsp Vanilla Extract
½ Cup desiccated coconut
2 Cups Organic Puffed Rice
Pinch of Himalayan Pink Salt
Step 1: Place tahini, rice malt syrup, vanilla and salt into a mixing bowl and stir to combine. Add coconut, and puffed rice. Slightly dampen hands or rub with coconut oil, to combine the mixture.
Step 2: Once thoroughly combined, press mixture firmly into the holes of mini muffin moulds.
Place in refrigerator overnight to set.
Serve, Eat and Enjoy!!
Zucchini Fritters with Asian Dipping Sauce- makes 8 fritters
These golden fritters are crispy on the outside, creamy on the inside, and accompanied by a sweet and salty, Asian-inspired dipping sauce.
- 3 tablespoons rice wine vinegar
- 1 tablespoon soy sauce
- 1 1/2 teaspoons sugar
- Crushed red pepper flakes, to taste
- 1 1/2 pounds zucchini (about 3 large), grated
- 1 teaspoon salt, divided
- 1 egg
- 1/4 cup all-purpose flour
- 1 tablespoon cornstarch
- 2 cloves garlic, finely minced
- Freshly ground black pepper
- 1/4 cup canola oil
- In a small bowl, stir together vinegar, soy sauce, sugar, and pepper flakes until sugar is dissolved.
- Mix grated zucchini with 1/2 teaspoon of salt, and place in a colander over the sink to drain. After 10 minutes, transfer zucchini to the center of a clean kitchen towel, wrap towel around it jellyroll-style, and squeeze out over the sink until all water is extracted.
- Place zucchini in a bowl and mix in egg, flour, cornstarch, garlic, remaining 1/2 teaspoon salt, and pepper, to taste.
- In a large skillet, heat oil over medium heat (do not allow it to smoke). Use a 1/4 cup measuring cup to scoop mounds of zucchini into the oil, and flatten slightly. Do not overcrowd your pan; you will need to work in two batches.
- Cook each fritter for about 3 minutes or until the underside is golden and crispy; flip and cook for 3 more minutes on the other side.
- Transfer fritters to a paper towel-lined plate, lightly sprinkle with salt, and allow them to drain. Serve hot with dipping sauce.
Raw Mars Bar Slice
A delicious, and healthy alternative to the popular mars bar slice, featuring protein, antioxidants, and essential minerals for growth and development. I promise you, these taste so much better than the original.
1/3 Cup Rice Malt Syrup or sweetener of choice (Maple, honey).
3 Tbsp of nut butter (peanut, almond or cashew)*
1 Tbsp organic cacao powder
1 tsp Vanilla extract
Pinch of Himalayan Pink salt
1 Cup of Organic Puffed Rice
1/2 Cup of Desiccated Coconut
2 Tbsp rice malt syrup or sweetener of choice (Maple, honey).
3 Tbsp Cacao powder
4 Tbsp Coconut Oil
Step 1: Mix the rice malt syrup, nut butter, cacao, vanilla and salt in a large mixing bowl until well combined
Step 2: Add puffed rice and desiccated coconut. mix to combine.
Step 3: Press the mixture firmly into a loaf tin lined with baking paper. Roughly measuring 20cm X 10 cm
Step 4: Make the chocolate topping by combing all ingredients into a small bowl, and microwaving for around a minute, or until melted. Alternatively, you can melt this in a saucepan on a low setting.
Step 5: Drizzle the chocolate over the top of the slice, and spread it out with the back of a spoon until the top of the slice is covered with your homemade chocolate.
Step 6: Place the slice into the refrigerator for several hours to set. Slice and Enjoy!
Homemade Vegetable Chips
Crunchy, salty and savoury. A perfect chip combination that is healthy and provides essential minerals and vitamins. Put some into a small air-tight container for school lunch boxes. Your kids are sure to be the envy of their school mates.
1 Large Sweet Potato
1 Large Parsnips
2 Large Zucchini
Extra Virgin Olive Oil
Himalayan Pink Salt
Step 1: Set oven to 180 Degrees Celsius and line baking tray with baking paper.
Step 2: Wash and peel root vegetables. Thinly slice and layer onto a baking tray.
Step 3: Drizzle with Extra Virgin Olive Oil and sprinkle with himalayan pink salt.
Step 4: bake for 15 minutes, then remove from oven to turn over. Bake for another 15 minutes making sure to check the chips are turning slightly brown around the edges, and remove them sooner if needed. If you have some chips that are still a little moist, leave them in for another 5-10 minutes as needed to crisp them up.
Step 5: Let them cool and store in an airtight container for up to 1 week. Enjoy!
5 Ingredient Quiche
A simple quiche recipe that can be eaten cold, and packed into a school lunchbox easy. A delicious and simple way to ensure your children are getting some vegetables into their diet, along with complete proteins for rebuilding and nutrient to aid in growth and development.
8 free ranged, organic eggs
Handful of baby spinach
2/3 Cup of butternut pumpkin, cut into small cubes
1 leek, sliced
Handful of fresh parsley, finely chopped
Step 1: Preheat oven to 180 degrees Celsius
Step 2: Whisk eggs until combined and mix through remaining ingredients. Pour the picture into a pie dish, ensure it is lined with baking paper or non-stick spray.
Step 3: Bake in oven for 20-25 minutes.
Step 4: Allow to cool.. Slice and enjoy!
Pineapple Vegetable Fried Rice
A Healthy version of vegetable fried rice without the added MSG, preservatives, and artificial additives. Cold cooked rice works best for this, so this may be an option for food prep on a weekend before the school week. The kids will love it!
2 Cups Brown rice (soaked for 8 hours, or overnight)
1 Cup of Pineapple slices, with juice
2 small carrots, peeled and diced
1/4 Cup Cabbage, finely chopped
2 spring onions, chopped
1/2 Red capsicum, diced
1/2 Cup peas
1/2 Cup beans, chopped
1 Tbsp tamari (gluten-free soy sauce)
1 clove of garlic, crushed
small handful of fresh coriander
1 Tbsp Extra Virgin Olive Oil
Step 1: Rinse rice and cook via steaming or boiling until cooked through. Fluff it with a fork, add some olive oil, pop into the fridge.
Step 2: Chop and clean all vegetables ready to cook. Heat olive oil in a pan, add garlic, and spring onion and lightly sauce. Next add carrots, beans, cabbage and sauce for 5 minutes. Add remaining ingredients and sauce for 5 minutes
Step 3: Add tamarin, an sauce for 2 mins before adding cooked rice. Let the rice fry for another 4 minutes.
Optional: Add egg to mixture.
Cooked rice works best for this, as it ensures the fried rice doesn’t stick together.
Chicken Balls- makes 24 small balls
These meatballs are Auto-immune friendly, offering antioxidant greens, nutrient rich vegetables and
a fresh flavour. Can be used as a snack option, serve with a fresh salad or why not try adding homemade tomato sauce with vegetable noodles for a healthy, balanced dinner.
500g ground chicken (or turkey)
1/2 cup chopped leafy greens (baby spinach and rocket)
½ Cup grated carrot
½ Cup grated zucchini
½ Cup finely chopped mushrooms
1/2 tsp sea salt
Step 1: Preheat the oven to 180 Degrees Celsius.
Step 2: Assemble your ingredients and put in a large bowl. Mix with your hands until everything is well distributed. Form into balls and place on a parchment paper covered cookie pan.
Step 3: Place into oven and cook for 15-20 minutes. Turn, and heat for another 15-20 minutes until cooked through. Carefully remove from oven and serve with your favourite salad or mix with vegetable noodles for a healthy, balanced dinner.
BABY SUSHI- makes 20 small serves
- 200 grams of sushi rice
- 375ml of cups water
- 3 tablespoons of rice wine vinegar
- 6 nori sheets
- Bamboo mat
- Carrot sticks
- Cucumber sticks
- Cooked chicken or tuna
- Avocado slices
- How To:
- Place sushi rice and water in a saucepan and bring it to a boil. Reduce the heat and simmer for 10 minutes. Turn off the heat and leave it aside for 15 min.
- When the rice cools, sprinkle vinegar and sugar. Stir thoroughly.
- Cut the nori sheet in half. Place it shiny part upside down and put some rice on it. Press down with fingers to a depth of 0.5 cm.
- Arrange the fillings on top of the rice in a line. Roll the nori strips and cook into six or eight pieces using a sharp knife.
- Cover and refrigerate for 60 minutes, so that the sushi softens.
Pull apart Lunchbox Scrolls
The dough for these scrolls uses only two ingredients. Really! Dead-simple to make, pack them full of your favourite toppings. We’ve gone for Pizza Pinwheels here, perfect for the kids’ lunchboxes (and a great way to sneak in extra veggies!).
- 3 cups self-raising flour.
- 2 cups full-fat Greek yoghurt.
- Pizza Toppings
- 1/4 cup tomato paste.
- 1 cup spinach leaves, roughly chopped.
- 1/2 cup fresh basil, leaves picked, roughly chopped.
- 1 small red capsicum, diced.
- 100g Lamb off the bone, diced
- 80 g Mozzarella, grated.
- Step 1. Preheat oven to 180ºC and grease and line a round 22cm baking tin.
Step 2. Add flour and yoghurt to a mixing bowl. Combine with a wooden spoon until mixture comes together. Turn out onto a floured bench and knead for a few minutes. Add a little more yoghurt if the mixture is too dry or a little extra flour if the mixture is too wet.
Step 3. Using a rolling pin, roll out dough into a rectangle until 0.5cm thick. Smear dough with tomato paste and sprinkle over remaining toppings.
Step 4. Roll the dough from the long side into a long log. Cut into 4cm pieces and place into the baking tin, squishing together. Place into the oven and bake for 20 minutes until golden.
Step 5. Remove and allow to cool slightly before serving. Wrap each scroll individually and keep in a container in the fridge for up to one week.*** Contains gluten,. Flour can be substituted for gluten-free self-raising flour.