Lunchbox - delicious fruit and veg!

Is there a parent anywhere that would not agree that all members of their family could and should eat more fruit and vegetables?  The age-old question is how?  From out of the West comes an innovative campaign developed by the West Australian Dept. of Health, entitled Fruit and Veg – Just Eat It!

The program has been launched into primary schools after research discovered that many children don’t eat fruit brought to school.  It ripens too quickly and goes brown, or squashes in their bags.  Similarly, salad on school sandwiches goes soggy and warm – a definite turn off!  And anything at all which smells is taboo!

The campaign was  supported by a 5 minute TV program, “Kids in the Kitchen”, with kids-friendly recipes and animated characters Hard Core Apple, Bud the Spud, Celerina Celery, Ben D Banana, Crazy Carrot and Pugsley Pumpkin.

The recipes are published in the cookbook of the same name and are divided into easy, medium and hard, with some yummy suggestions for school lunchboxes.  The attractive graphics and step by step instructions make it easy for you and the children to cook up a storm….and even eat it!  They may not even realise that they’re eating vegetables.

For good health, children should eat at least one serve of fruit every day

• 1 small apple = 1 small pear = 1 small orange = 2 medium plums

Those aged between 4-7 should eat at least 2 serves of vegetables every day (3 serves for 8 – 11 yrs).

• 1 medium potato = 1 cup chopped vegetables = 2 tablespoons chopped vegetables = 1 cup salad.

Kids in the Kitchen will have your children coming back for more.

Recipes reprinted with permission from Kids in the Kitchen, produced by the West Australia Dept. of Health.

For more information, recipes and activities, visit Fruit ‘n’ Veg Week 2009.

VEGETABLE PARCELS

Easy

Pack filling for vegie parcels into a lunchbox for a picnic or for school.  Make up parcels as you eat them – this stops the bread going soggy.

Makes 2 parcels.

Ingredients

2 slices wholemeal bread, ¼ carrot, 50g low-fat cheese, ¼ stick of celery, ¼ cup alfalfa sprouts, 2 teaspoons mayonnaise

Utensils

Chopping board, chopping knife, grater, spoon, wooden spoon, mixing bowl, toothpicks, measuring spoons.

Method

1. Cut the crusts off the bread.
2. Wash ALL the salad vegetables.
3. Grate the carrot and the cheese.
4. Chop the capsicum, cucumber and celery into tiny pieces.
5. Put the carrot, cheese and chopped vegetables in a bowl.
6. Add alfalfa sprouts and mayonnaise.
7. Mix together well.
8. Divide the mixture between the two slices of bread.
9. Roll the bread up or fold it in half.
10. Secure with a toothpick.

SURVIVAL PACK

Medium

This recipe makes an easy after-school snack or it can be packed into small bags and taken to school on your lunchbox.  The best part about it is that it’s fun to make, and only takes a few minutes.  You can experiment by using your favourite types of dried fruit.

Makes 3 cups.

Ingredients

1 cup dried apricots, 1 cup dried apple, 1 cup pooping corn, 1 cup sultanas, 1 cup unsalted peanuts.

Utensils

Chopping board and knife, Measuring cups, Large microwave safe dish or large frying pan, Wooden spoon.

Method

1. Slice the dried apricots and apple.
2. Put the popping corn in a dish and put the lid on.
3. Microwave on HIGH for 4 minutes, stand for 1 minute

 OR

1. Cook popcorn on an electric frypan (ask an adult to help).
2. Mix together the apricots, apple, popcorn, sultanas and peanuts.

CARROT & WALNUT MUFFINS

Medium

These muffins area delicious snack you can eat piping hot from the oven, or cold in lunch boxes or after school. 

Makes 12 muffins.

Ingredients

1 cup white SR flour, 1 cup wholemeal SR flour, ½ teaspoon bicarbonate of soda, 1 teaspoon cinnamon, 2 carrots washed, ½ cup brown sugar, ½ cup chopped walnuts, 2 eggs, 2 tablespoons vegetable oil, 1 cup low-fat milk.

Utensils

Muffin tray or 12 paper patty cases, Large and small mixing bowls, Wooden spoon, Measuring Spoons and cups, Whisk or fork, Metal spoon, Non-stick cooking spray.

Method

1. Turn oven to 200C.  Coat muffin tray with spray.
2. In a large bowl sift the flours, bicarbonate and cinnamon.
3. Grate the carrot.  Add grated carrot to the flour.
4. Add sugar and walnuts.
5. In another blow, beat eggs, oil and milk together.
6. Add the egg mixture to the flour and carrot mixture.
7. Mix with a wooden spoon until well combined.
8. Spoon mixture into muffin tins or patty cases.
9. Bake on TOP oven shelf for 20 minutes or until cooked.

This article was first published in Australian Family Magazine, October 1999. Updated July 2009.