With schools opening their doors again for the start of autumn term, there’s a lot to get organised – new school uniform, personalised stationary, organising school drop-offs and pick-ups. And packed lunches. How do we tackle the challenge of sending the children off to school with a lunch that’s easy to prepare, tasty, and, with an increasing pressure these days, healthy? Well, we’re here to help – here’s some recipes for healthy and tasty snacks that kids will love, with ingredients from Waitrose.
This tasty savoury dip is a great source of protein, needed for building and maintaining healthy muscles and bones, and fibre, needed for a healthy digestive system. Chop up some vegetables for dipping – carrots, cucumber, peppers, etc. – to add even more nutrients and vitamins to the lunchbox.
• 400g tin of chickpeas, undrained, 85p >
• 1 tbsp tahini, £2.59 >
• 1 garlic clove, chopped, 50p >
• 1/2 tsp ground cumin, £1.99 >
• 3 tbsp low fat Greek yogurt, £1.05 >
• 2 tbsp fresh lemon juice, 39p >
• Sieve the chickpeas, catching the liquid in a bowl.
• Add the rest of the ingredients, apart from the lemon juice, into a food processor with the chickpeas. Blend until smooth.
• Add the chickpea liquid one tablespoon at a time until the houmous reaches your desired consistency.
• Spoon into a bowl, stir in the lemon juice, and season. You could add a sprinkling of seeds and olive oil to serve if you like.
• Spoon portions into small airtight containers to pack inside the lunchbox.
Blueberry and Banana Muffins
Disguise healthy nutrients in these tasty muffins. Full of fibre and easy to make in a batch that can be frozen, kids won’t be able to tell the difference between these low-fat fluffy and fruity muffins and other unhealthy varieties. This recipe should make around 12 muffins.
• 300g self-raising flour, 55p >
• 1 tsp bicarbonate of soda, 89p >
• 100g light muscovado sugar, £1.50 >
• 50g oats, plus extra for topping, 85p >
• 2 tbsp mixed seeds, plus extra for topping, £2.74 >
• 2 ripe bananas, £1 >
• 300ml low-fat plain yoghurt, 94p >
• 5 tbsp light olive oil, £2.45 >
• 2 egg whites, £1.55 >
• 150g blueberries, £2.50 >
• Heat the oven to 180˚C (or 160˚C in a fan oven, or gas mark 4) and line a muffin tin with 12 paper cases.
• Add the flour, bicarbonate of soda, sugar, oats and mixed seeds into a bowl and mix.
• Mash the bananas in a separate bowl until smooth. Stir in the yoghurt, olive oil and egg whites until combined.
• Pour the banana mixture into the flour mixture and stir quickly, but don’t overmix.
• Add the blueberries and stir briefly, before filling each muffin case with the mixture.
• Sprinkle the extra oats and seeds onto the tops of the muffins.
• Bake in the oven for around 20 minutes, until risen and golden. Cool for a few minutes before transferring to a cooling rack.
Strawberry Leather Roll-Ups
Ditch the added sugar found in some branded fruit snacks and make your own! Fruit leather isn’t only fun to eat and mouth-wateringly delicious, it also holds the nutrients and minerals of a piece of fruit. These are made with strawberry and banana, but you can use different fruit if you’d prefer, and can be stored in an airtight container for up to a week. The recipe should make around 8 rolls.
• Preheat the oven to 80˚C.
• Blend the strawberries and banana in a blender or food processor until puréed and smooth.
• Pour the purée into a saucepan, sieving first if you want fewer seeds, and heat over a low heat, stirring, for about 20 minutes until it has reduced by about half.
• Line a baking tray with non-stick foil (dull-side-up).
• Pour the purée carefully onto the tray and smooth it out so the foil has an even and level coverage.
• Cook until the purée is still a bit sticky but firm – this should take around 3 hours.
• Leave to cool in the tray until cold, then peel away from the foil.
• Place the fruit leather onto greaseproof paper and cut through both with scissors or a pizza cutter into strips.
• Roll up the strips so that they’re ready to put into a lunchbox.
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