What's in the box?

Packing a lunch box for school can be trying for many parents.

Ensuring that you balance the nutritional needs of your child while at the same time giving them foods they will actually eat can be quite a challenge.

Carbohydrates for energy are important to include and these should be balanced with some form of protein.

Be sure to include fruit, as well as plenty to drink.

Children should stay well hydrated during the hot summer weather.



Cheese and Marmite muffins

500ml flour

15ml baking powder

50g butter

125ml buttermilk

1 egg

Filling

50g butter, softened

10ml Marmite or Bovril

125g Cheddar cheese, grated

Sift flour and baking powder into a bowl. Rub the butter into flour until mixture resembles breadcrumbs.

Combine buttermilk and egg. Make a well in the centre of the dry ingredients, add the buttermilk and mix to form a dough.

Turn out on to a lightly floured surface. Knead gently until smooth. Roll out to a 30cm x 20cm rectangle.

Mix the butter and Marmite together and spread over the surface of the dough.

Sprinkle over the cheese.

Roll up the dough from the long side like a Swiss roll. Cut into 8-10 slices and place each slice into a greased muffin pan. Bake at 200°C for 20 minutes until golden brown.

Remove from oven and place muffins on a cooling rack.

Makes 8-10.

Oat and cranberrys bars

160ml honey

60ml castor sugar

80g butter

750ml oats

250ml Rice Krispies

250ml dried cranberries

125ml mixed seeds (sesame, pumpkin, sunflower)

125ml desiccated coconut

Combine honey, sugar and butter in a medium saucepan over a medium heat. Cook, stirring, for 2 to 3 minutes or until butter melts and the sugar dissolves.

Bring to the boil. Cook for a further two minutes, or until syrup thickens slightly. Remove from heat.

Combine remaining ingredients in a large bowl. Pour the hot syrup over the mixture and stir until combined.

Spoon into a well-greased pan and press down.

Bake at 180°C for 20- 30 minutes or until golden brown and crisp.

Remove and, while still warm, cut into bars. Set aside to cool before removing from pan.

Makes about 18 bars.

Rolled mini sanwiches

4-6 slices sandwich white or brown bread

Fillings

egg mayonnaise

snoek pate

cream cheese and cucumber

shaved ham and grated cheese

Remove the crusts from the bread and, using a rolling pin, roll the bread slices to flatten.

Spread with desired filling and roll up. Cut each roll into three rounds. Pack on to a bed of lettuce to keep the bread fresh.

Serves 2-3.

Gluten-free banana and blueberry muffins

4 ripe bananas, mashed

180ml sugar

1 egg, beaten

80g butter, melted

5ml vanilla essence

500ml self-binding, self-raising rice flour

pinch of salt

125g blueberries

Combine the bananas, sugar, egg, butter and vanilla and mix well.

Add the flour and salt and mix to just combine.

Carefully fold in the blueberries.

Spoon into 10 greased muffin cups and bake at 180°C for 20 minutes. Remove and cool.

Note: Entice rice flour, which is self binding and self raising, is available at most supermarkets and health food stores.

This flour is ideal for baking, if you need to avoid wheat flour.

Makes 10.

Tuna pasta salad

250g pasta (penne or spirals)

1 large carrot, cut into matchstick strips

3-4 spring onions, white part only, finely chopped

half a yellow pepper, seeded and sliced

60g sugar snap peas, sliced

'g can tuna in brine, drained

rind and juice of 1 lemon

50ml mayonnaise

50ml plain yoghurt

salt and pepper

Cook pasta in salted boiling water until just soft.

Drain and rinse under cold water to remove excess starch and stop them sticking together.

Combine with the carrots, spring onions, peppers and snap peas.

Flake the tuna and add.

Combine the lemon rind, juice, mayonnaise and yoghurt and mix well.

Add to pasta mixture, season and toss to combine.

This salad will keep in the refrigerator for 3-4 days.

Makes 4 portions.

• This article was originally published on page 8 of The Daily News on January 14, 2010

Source : Babynet