Wellbeing

Breakfast and Lunch Ideas for Loads of Energy at School

By April 13th, 2022No Comments
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  1. Save time in the morning by pre-preparing as much breakfast and lunch as you can the night before. Bake in bulk, freeze portions of fruit for smoothies in ziplock bags or prep speedy options such as overnight oats for breezy breakfasts.
  2. Encourage fussy eaters to try new lunch box options by introducing a small portion of the new food alongside a firm favourite. If their lunch is coming home untouched, get them involved in the shopping and packing process so they feel they have control.
  3. Save money (and the environment) by buying larger packets for the pantry and dividing out portions rather than purchasing individually wrapped items. This will also allow you to get creative with your lunch presentation.

SIMPLE SMOOTHIES RECIPE

Smoothies are an easy way to load up on fruits and veggies and can make up a meal or be served with a side of toast. In a blender, add one banana for sweetness, a spoonful of nut butter or avocado for healthy fats, a spoonful of oats for slow-releasing energy, a handful of spinach (your child won’t even taste it!), a handful of ice and half a cup of water, coconut water or milk of your choice. Blend until completely smooth and serve. You can easily add seasonal fruit or frozen berries to mix it up. And if you’re running late or need to travel a distance to school, pack your child’s smoothie in a reusable cup for easy sipping on the go.

CHIA SEED PUDDINGS

These simple little puddings are an easier (and healthier) alternative to rice puddings and can be served for breakfast, added to a lunchbox and even pass as dessert. In a bowl, simply add 2 cups of coconut milk (or milk of choice), half a cup of chia seeds, half a teaspoon of vanilla extract, a quarter cup of rice malt syrup (or use honey or real maple syrup) and a pinch of cinnamon and stir until well combined. Divide into portions, cover with a lid and allow to set in the fridge overnight. The seeds will swell to create a pudding-like consistency. Once set, top with passionfruit, sliced mango, toasted coconut, fresh berries or your favourite seasonal fruit of choice.

BACON AND EGG CUPS

These crispy crowd-pleasing lunchbox ‘cups’ tick all the boxes: minimal ingredients, easy to make, they travel well, can be eaten hot or cold… and they’re delicious! You can also modify the recipe to include mushrooms, spinach, shredded cheese, cherry tomatoes, chives or a sprinkle of feta – whatever your child is willing to eat! Preheat your oven to 180C and grease a cupcake tray. Use rindless, middle-cut bacon to line the bottom and sides of the cupcake tray. Break an egg into each cupcake hole and add any additional toppings, if using. Cover with foil and place in the oven for 15-20 minutes or until the eggs are cooked through and the bacon is crispy. Allow to cool before storing in an airtight container in the fridge.

SANDWICH SUSHI

If your little one is uninspired by their regular sandwich offerings, a little bit of creativity in the kitchen can engage little minds and get them excited to eat their lunch. This modified take on the humble sambo can be loaded with your child’s favourite sushi or sandwich stuffers. Simply remove the crusts from each slice of bread, flatten gently with a rolling pin and load up your fillings – think tuna, mayo, avocado and cucumber; ham, lettuce, cucumber and grated carrot; or chicken, capsicum, creamed corn and baby spinach. Once you’ve loaded them up, roll them like sushi, slice into three bite-size pieces per slice and pack them like sushi in your child’s lunchbox.

Stephanie Meekings is a Digital Media Officer at Cairns Catholic Education