THE
COOL LUNCHBOX
By
Sandy Harper
Packed lunches aren’t a new
concept. They have been around for centuries – when men and women went
out to work in the fields, a billycan or other suitable container was
filled with the previous night’s leftovers, and tied securely with a
napkin to keep the food warm. Those days may be long gone, but the need
for packed lunches has remained. For children of all ages, a packed lunch
is commonplace, with many having to pack extra food for the afternoons’
sporting activities.
Change
the shape of the sandwich. With all the different kinds of bread and rolls
available from your local supermarket or deli, changing the ‘look’ of
the sandwich isn’t difficult to achieve. You could also slice the
sandwich in different shapes – two rectangles one day, two triangles the
next and four squares another, for example.
The shape
of the rolls can change by including long hotdog rolls, soft round rolls,
round sesame rolls, oval cheese rolls and curved croissants. It all makes
for a good first impression and a varied lunchbox – and is one step
closer to an empty container! Rye breads and rolls can also be included to
increase variety.
Water is
vital to a balanced diet. Encourage your child to drink more water by
including water rather than juice in your child’s lunchbox.
Fruit
In
her book, The Natural Way, Mary-Ann Shearer calls fruit
‘the most perfect food’, and describes it as ‘the most complete food
we can eat’ because it’s easy to digest, contains all the nutrients
(vitamins, minerals, proteins and fats) we need, it is an accessible form,
and the simple sugars provide instant energy in the diet.
Treats
Treats
should be just that – treats. They shouldn’t be included too often, as
they will become everyday expectations. Try some of the following
suggestions for occasional lunchbox surprises - Recipes are to be found in
THE COOL LUNCHBOX.
*
Banana-and–nut
or bran muffins
*
Buttered
spice buns (or hot cross buns)
*
Cocktail
sausage rolls (if warmed in the morning and wrapped in tinfoil, they will
still be warm by snack time).
*
Small
containers of sunflower seeds and pumpkin seeds or fresh berries –
gooseberries, cherries and strawberries.
*
Peanut-and-raisin
clusters.
*
Popcorn.
Microwave popcorn allows you to prepare it fresh on the day.
Place it
in a sealed container or zipper-locked plastic bag or it will go soggy.
*
Home-made
bran rusks (see Tammy’s rusks)
*
Honeyed
nut brittle
*
Oat
crunchies
*
Date
Balls and sun-dried figs and fresh dates
*
Cereal
treats (without harmful preservatives
Research
has shown that no matter what else you pack in a lunchbox, the most
important item remains the sandwich. In whatever form that takes, it still
provides the most effective snack food, which, together with the filling,
provides most of the energy requirements and the bulk necessary in the
lunchbox. Other items, such as the fruit, provide the roughage, vitamin
and mineral requirements.
Cool
Fillings
Chunky or
smooth cottage cheese mixed with a little freshly grated carrot and a few
seedless sultanas. Raw carrots contain high levels of betacarotene
(Vitamin A) necessary for healthy skin and eyes. Eaten raw they also have
a naturally cleansing effect on the bowels.
Chopped
boiled egg with mayonnaise. Try including freshly chopped parsley for
taste and nutrition. Parsley is a great source of vitamins A and C, and
because it’s eaten raw you get all the goodness it contains.
Tinned
tuna mixed with finely chopped tomato, avocado and mayonnaise.
Use
steamed or roasted butternut as a spread with chicken or avocado.
Vegetarian
Lunchbox
Beetroot
salad made with fresh, cooked beetroot chopped into chunks and mixed with
rocket, steamed green beans or broccoli or green asparagus, or both. Add
onion rings or spring onions and top with crumbled goat’s cheese or
chunky cottage cheese.
*
Crusty
bread roll, buttered.
*
Fruit
portion: dried fruit rolls, such as guava or peach.
* Water
and/or juice.
Vegan
Option
Omit the
cheese and add toasted sesame and sunflower seeds.
Tip:
If the salad
isn’t going to be eaten straight away, store the cheese separately and
add it just before eating. I usually dress this salad with a good drizzle
of olive oil and a grinding of black pepper.
Be
inventive
Make some delicious fillings and then pack them in separate
containers. Butter sliced bread or rolls and wrap them in wax paper. When
you are ready to eat, simply pile on the filling that you have prepared,
grind some fresh black pepper over the top, and you will be the envy of
all. Remember to pack a spoon, knife or fork in order to dish up the
filling.
TOMATO,
MOZZARELLA AND FRESH HERBS
Slice
crispy rolls or whole-wheat bread, butter them and add slices of seeded
plum tomatoes and mozzarella. Add salt and a good grinding of black
pepper. Top with torn, fresh basil leaves.
Tip
A
great variety of tomatoes are available in our supermarkets today. If you
can get hold of them, Italian plum (Roma) tomatoes – sometimes referred
to as jam tomatoes – are the best choice for lunchboxes. These tomatoes
are very fleshy, with very few seeds. They also have a good shelf life if
stored in the refrigerator.
General
Lunchbox
Ready-to-bake
multigrain wholemeal roll spread with chutney/mild mustard/creamed
horseradish, lettuce and thinly sliced roast beef.
*
Small tub
of fruit or plain yoghurt (and a spoon)
* Fruit
portion: small containers of dried pears, dried fruit roll shapes or
sliced kiwi fruit.
* Water
and/or juice.
Vegetarian
option
Substitute roast beef with goat’s cheese and cucumber.
Did
you know?
Multigrain
products, which mean that a number of other grains or seeds have been
added, are becoming more common on our supermarket shelves. Whole-wheat
refers to wheat-based products, wholemeal refers to bread products such as
rye and oats.
Tips
For small mouths, use a flat, soft roll and slice the beef into strips so
it’s easier to bite and chew.
When buying roast beef, select the fully cooked version and not ‘rare’
beef, as the rare version may tint the sandwich an off-putting pinkish
colour.
Roll the slices of beef before inserting them into the roll.
Photography
by Lucinda Mudge/Hirt & Carter
Stylist Abigail Donnelly
THE
COOL LUNCHBOX
By Sandy Harper
Published by Struik
For further information see Cook's
Corner...