Burpengary Regional Aquatic Leisure Centre

Back to school with some of our delicious and nutritious recipes!

19 Jul 2022
Health & Fitness Food & Wine, Health & Fitness, Health & Wellness, Nutrition

Need something tasty for your kid's lunchbox but not sure how to make it healthy? Check out these delicious and simple recipes designed by Cancer Council Australia! Eating a balanced diet of the five food groups will keep your kids’ tummies satisfied and fuel them with all the nutrients and energy they need to keep them going throughout school time and their active extra-curricular activities! 

The five food groups: 

  • Wholegrain breads & cereals 
  • Vegetables & salads 
  • Fruit 
  • Lean meat  
  • Alternatives and dairy 

A simple and healthy recipe that you can prep the night before: 

Pizza muffins 

Ingredients:  

1 English muffin per person 
1 tbsp pizza sauce / tomato paste / easy tomato sauce (see recipe) 
¼ cup grated reduced-fat cheese 
Vegies of your choice, finely chopped 

Method: 

Preheat oven to 200oC (180oC fan-forced). 

Line a baking tray with baking paper. Cut each muffin in half so you have two rounds. Place muffins, cut-side up, onto the baking tray. 

Spread with pizza sauce and top with your favourite vegies. Sprinkle with cheese and place in the oven for five minutes or until cheese has melted. 

Serve hot, or cool and pack for morning tea or lunch the next day. 

Tip: 

Experiment with any leftover veg. 

Aim for ¼ cup vegetable topping per half muffin 

Don’t know which vegetables to use? Try the below! 

Raw: 
Baby spinach 
Shallots 
Corn 

Cooked: 
Zucchini 
Cauliflower 
Potato 

Check out more recipes here: https://healthylunchbox.com.au/recipes/ 

Quick snacks you can pack on-the go or in advance! 

  • Fruit – loose fruit including apples, pears and nectarines are a super convenient snack filled with lots of essential nutrients and energy! 
  • Berries – a handful of berries is another delicious fruit snack to keep the kids’ lunchboxes bright and bursting with nutrients. Select your child’s favourite berry or make things interesting and include a mix of varieties! 
  • Healthy juice boxes – opt for healthier, natural fruit juices with a high fruit content and no added sugars. This will help boost your kids’ fruit intake and serve as a refreshing sweet fix! 
  • Popcorn – select a healthy variety of popcorn from the supermarket, such as those packed in snack sizes. You can also make your own at home using dried corn kernels and pack the popcorn into a small container or snap-lock bag! 
  • Cheese and crackers – pack some small pieces of cheese and a few of your kids’ favourite crackers in a container or make it easier for yourself and select a healthy pre-packaged option from your supermarket. Keep things interesting each week by changing up the type of cheese or alternate between wheat and rice crackers! 
  • Dry cereal – a handful of a healthy dry cereal in a snap-lock bag is a fantastic alternative to heavily salted chips and crisps, and perfect for those kids who love to munch and crunch on dry snacks! 

Remember, if you’re planning to pack any food items you would usually store in the fridge, such as meat or dairy, it is a great idea to pack an ice brick in an insulated lunch box to keep your children’s food fresh throughout the day.  

Feeling overwhelmed at the thought of organising all these delicious recipes? Why not set up a production line on your kitchen bench to help familiarise the kids with their lunch and snack items. This way, the kids are also more likely to enjoy their lunch and less likely to waste it. Plus, they’ll be even more motivated to help prep their lunches and snacks once they get a taste of these terrific ideas! 

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