Legend in a lunchbox

BY JAN BILTON

Food for thought – it takes energy to keep a young brain thinking and a young body growing at school each day.

Ah – it's school lunchbox time again.

Tempting young appetites is no easy task. Kids need to be well nourished in the middle of the day to cope with an afternoon of lessons, sports, plus getting home. They require carbohydrate for energy, protein to make them feel satisfied and some fruit or vegetables for vitamins, fibre and crunch.

With a little imagination, some of the tried and true fillings can be given new appeal.

Cut bread into shapes before filling with the old favourites: sliced cold meat, mashed boiled eggs, or cheese, lettuce and Marmite.

Vary the bread each day. For example, rolls, baps, pita bread, croissants, focaccia, panini, flour tortillas, tacos, Persian naan or wholemeal burger buns.

If your children tire of bread in any form, consider wholemeal crackers. Sandwich them together with a table spread and salami or cheese. A few cherry tomatoes, nuts or cubes of fruit will balance the meal.

Or try sushi or cold pizza. In fact, last night's leftovers such as meatballs or meatloaf are ideal.

Savoury muffins can be halved and filled with cheese or ham and tomatoes.

Carrot, courgette and/or celery sticks or baby corn are excellent served with a little pottle of dip – such as light sour cream and a dash of tomato sauce.

Create your own snack mix and pack single servings in a resealable plastic bag.

Thread cubes of fruit or vegetables on to thick wooden skewers.

Tips: Place watery foods such as tomato or pineapple between lettuce or slices of meat to prevent bread getting too soggy.

On warm days, add a frozen drink to the lunchbox – for example a tetrapak drink. This keeps foods cool and the drink will thaw by lunchtime.

Use insulated lunchboxes if possible.

STAR SANDWICHES

Add some fresh and/or dried fruit, cherry tomatoes and roasted, unsalted nuts to the lunch box to balance the menu.

1 egg, hardboiled

2 Tbsp mayonnaise

salt and pepper to taste

1-2 tsp finely chopped chives

4 slices wholemeal sandwich bread

2-3 small thin slices ham

table spread

Mash the shelled egg together with the mayonnaise, seasonings and chives.

Using a sharp biscuit cutter make 8 star shapes from the bread. Then make 4 star shapes from the ham. (The leftover pieces can be chopped up and combined with mince to make meatballs or a meat loaf).

Spread four bread star shapes with the egg then top with a ham star. Spread the remaining bread stars shapes with the table spread and sandwich on top.

Makes 4 stars.

SANDWICH FILLINGS

Chickpea spread: Mash some drained, canned chickpeas with a little chopped basil, a teaspoon of olive oil, a dash of lemon juice and salt and pepper. Spread this in pita bread or in a roll and add some lettuce leaves, sliced cucumber and grated carrot.

Mock chicken: Dice 1 small onion and saute in 2 teaspoons of canola oil, until transparent. Add 1 skinned and chopped tomato, 1/2 a teaspoon of mixed dried herbs, salt and pepper to taste and a lightly beaten egg. Cover and cook over very low heat until the mixture thickens. Cool before using as a sandwich filling. This may be stored in the refrigerator for up to two days.

Corned beef and spinach: Combine 1/2 a cup of spreadable cream cheese with 2 tablespoons of chopped semi-dried tomatoes. Spread over 2 slices of wholemeal bread, top with 2-3 slices corned beef and some baby spinach leaves then more bread.

Chicken and pesto: Spread slices of bread with pesto and another 2 with table spread. Top the pesto slices with shaved chicken, sliced cucumber, snow pea sprouts then sandwich with the remaining bread slices of bread.

SCROGGIN

1/2 cup of chopped dark chocolate could be added.

1/2 cup each: sunflower seeds, raisins, pumpkin seeds, dried pineapple

pieces

1 cup dried each: banana chips, unsalted roasted cashew nuts

Mix the ingredients in a bowl. Divide into serving-sized portions and pack in resealable bags. Makes 4 cups.

HAWAIIAN MUFFINS

Apple can be substituted for the pineapple and grilled diced bacon for the

ham.

1 cup each: wholemeal flour, plain flour

4 tsp baking powder

1/2 tsp salt

200g tasty cheddar cheese, grated

100g lean ham, diced

2 eggs, lightly beaten

1 cup milk

1 cup pineapple pieces, well drained and coarsely chopped.

Preheat the oven to 210 degrees Celsius. Lightly grease a 12-hole muffin pan.

Combine the flours, baking powder and salt in a large bowl. Reserve about 1/2 cup of cheese. Mix the ham and remaining cheese into the flour mixture.

Combine the eggs, milk and pineapple. Stir into the dry ingredients, until

just combined.

Spoon into the prepared muffin pan. Sprinkle the reserved cheese on top.

Bake for 15-20 minutes or until a skewer inserted in the centre comes out clean. Makes 12.

CHICKEN QUESADILLA

Pronounced "kay sa dee ya". Chopped green or red pepper could be added.

2 flour tortillas

1/2 cup each: grated cheddar cheese, chopped cooked chicken

2-3 Tbsp chutney

Place a flour tortilla in a dry frying pan. Sprinkle with the cheese and chicken. Spread the other flour tortilla with the chutney. Place it – chutney-side down – on top. Cook over moderate heat for about 4 minutes each side or until the cheese is melted and the tortilla is lightly browned. Cut into 4-6 wedges. Serves 1.

Copyright Jan Bilton

- The Marlborough Express