As a new school year unfolds, parents and caregivers find themselves grappling once again with the perennial challenge of crafting nutritious and kid-friendly lunchboxes that won’t break the bank. Fortunately, Mbali Mapholi, a registered dietitian and partner of Laager Tea4Kidz, shares some practical and cost-effective lunchbox ideas to kickstart the school year with a nourishing bang.
According to Mapholi, the school lunchbox plays a vital role in a child’s daily nutrition, requiring a delicate balance between health, time efficiency, and budget considerations. To assist parents and caregivers in beginning the year on a wholesome note, Mapholi has curated a selection of simple and nutritious lunchbox suggestions.
1. Hummus and veggie sandwich
Nutritional benefits
Hummus offers plant-based protein, fibre, and healthy fats, complemented by nutrient-rich fresh veggies to create a satisfying and wholesome option.
Hummus recipe
Blend 1 can of chickpeas (drained and rinsed), 2 tablespoons of tahini, 2 tablespoons of cooking oil, 1 clove of garlic or ½ teaspoon of minced garlic, juice of 1 lemon, and salt to taste.
Method
Layer the lettuce on a slice of brown or seeded bread, add hummus and cucumber slices, add more lettuce and close with another slice of bread.
2. Chicken and pea pesto sandwich
Nutritional benefits
This sandwich pairs lean chicken protein with the nutritional benefits of peas, creating a filling and delicious sandwich.
Pea pesto recipe
Blend 1 cup of thawed frozen peas, 2 tablespoons of cooking oil, ¼ cup of grated parmesan cheese or a handful of nuts, salt and pepper to season.
Method
Spread pea pesto onto a slice of bread (toasted or not). Add lettuce and cooked chicken pieces.
3. Tuna with a twist
Nutritional benefits
Tuna supplies omega-3 fatty acids crucial for brain health. A creative twist on this classic option is perfect for kids.
Tuna recipe
Combine canned tuna (drained) with mayonnaise or mustard and diced cucumber mixed up.
Method
Spread mixture over the bread and add mixed herbs (optional).
4. Egg salad sandwich
Nutritional benefits
Eggs provide essential proteins and nutrients, creating a well-rounded and satisfying meal.
Method
Mix boiled and mashed eggs with plain yoghurt, Dijon mustard, salt and pepper. Spread on bread.
5. Peanut butter and apple sandwich with honey drizzle
Nutritional benefits
Peanut butter provides protein and healthy fats, while apples provide fibre and natural sweetness.
Method
Spread peanut butter on brown bread, layer with thinly sliced apples, and drizzle with honey before closing with another slice of bread.
To ensure children stay hydrated during the school day, especially in warmer months, Mapholi suggests steering clear of sugary fruit juices and cold drinks. A homemade iced tea using Laager Tea4Kidz Rooibos tea, lightly sweetened with honey and chilled in the fridge, can be a healthy and cost-effective alternative. Adding ice and sliced fruit creates a delicious and refreshing lunchtime beverage.
Candice Sessions, Laager Marketing Manager, emphasizes that nutritious lunchbox meals need not be time-consuming or expensive; the key lies in planning ahead. She suggests a weekly meal planner that includes lunchbox meals, allowing parents and caregivers to plan for the week and ensure they have the necessary ingredients for healthy meals.
The Laager Tea4Kidz Rooibos range, naturally caffeine-free and sugar-free, offers various flavors, including two with added Vitamin C for extra health benefits. For more healthy recipes, advice, and tips, parents and caregivers can visit the Joekels website at www.joekels.co.za or follow @Tea4Kidz on Facebook and @LaagerRooibosTea on Instagram. With these practical tips and recipes, parents can navigate the school year, providing nutritious and enjoyable lunches for their children.
