Want your child to have a healthy start to 2022? Here are some fruity lunch box ideas

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Here are fruity lunch ideas for your child's lunch box. Photo: Getty Images
Here are fruity lunch ideas for your child's lunch box. Photo: Getty Images

Celebrity chef Jenny Morris has prepared wholesome lunch box salads that tick all the right boxes. See some of these salads together with ingredients and dressings you can use to get the best taste for your child's lunch box options.

Peach and bulgar wheat salad

The first one Morris prepares is a super easy and satisfying meal you can prepare the night before to avoid the morning rush.

The peach and bulgar wheat salad is yummy, guaranteed to keep hunger away for a couple of hours.

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Peach and bulgar wheat saladPhoto: Supply/Hortgro Stone.

This meal will need the following ingredients:

Two cups cooked bulgar wheat, 1/2 red onion, finely diced, 2 spring onions with tops finely chopped, 1/2 cup chopped mint,  2 large cling peaches washed, stoned, and finely diced, 1/2 medium cucumber finely diced, 1/2 cup finely diced red pepper, 2 red chillies chopped. Optional ingredients include salt and pepper for taste.

Chef Morris says that this delicious salad can be made by tossing all the ingredients together and adding the dressing 30 minutes before serving.

When it comes to the dressing, you will need:

1/2 cup orange juice,  1/4 cup lemon juice, 1 tablespoon (tbsp) honey, 3/4 teaspoon (tsp) salt, pepper to taste, 2 cloves finely grated garlic, 1 teaspoon mustard of your choice,  1/2 cup olive or vegetable oil.

The dressing can be made by stirring together all the ingredients except the oil, taste and adjusting the seasoning, then whisking in the oil, says Chef Morris.

Read: 'A mechanism to cope with stress': Dietician shares the signs of eating disorders in children

Nectarine and smoked chicken salad

Morris's nectarine and smoked chicken salad is a substantial lunch box meal bursting with colour and flavour and it is easy to make.

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Nectarine and smoked chicken salad. Photo: Supply/ Hortgro Stone.

It serves at least four people using the following ingredients:

1 cup cooked bulgar wheat, Zest of 1 yellow lemon, 2 tbsp chopped mint, 1 cup cucumber, chopped or thinly sliced, 2 large firm nectarines stoned and chopped, 300g chopped smoked chicken breast, 30g toasted almonds chopped, Salt and pepper to taste.

For the dressing this is what you will need:

3/4 cup mayonnaise, 1 tbsp olive oil, 1 tbsp lemon juice, Stir together and season to taste.

Chef Morris says that this dressing can be made by placing all the ingredients together in a bowl, season with salt and pepper, lightly toss together, and stir gently.

You can then divide the dressing into 4 portions and pack into lunch boxes.

Also read: 7 tips to feed your kids healthily on a tight budget, with 4 yummy snack recipes

Plum Jelly treats

Morris's plum jelly treats are the perfect lunchbox filler for extra sweetness. These are also great for on the go snacking.

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Plum Jelly Treats. Photo: Supplied/Hortgro Stone.

For this treat you will need the following ingredients:

15 plums, halved and stoned 1/2 cup water,  1/2 cup caster sugar, 6 tbsp gelatin powder, Silicone mould of your choice, Non-stick cooking spray.

To prepare it, you will have to place the plums in a small saucepan with the water and simmer until soft. Place in a blender and process until smooth. Strain the liquid through a sieve and return to the pot. Alternatively, if you have a juicer, juice the fruit and place it in the saucepan. Add the caster sugar and dissolve over low heat.

According to the package instructions, sponge the gelatin in a bit of water. Once sponged, place the gelatin in the warm plum liquid and stir to dissolve. Lightly spray your mould with the non-stick spray and place it on a baking tray.

Carefully pour the liquid into the mould – using a jug – and place it in the fridge for an hour and a half or until set. Pop out and enjoy!

Must see: Sugary treats for children? More dangerous than you think

Peachy whole wheat muffins

You can also pack Karen Hart's peachy whole wheat muffins. These are super nutritious lunch box fillers. They are easy to make ahead of time and are sure to stay fresh and go the distance.

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Peachy whole wheat muffins in Addis lunch box. Photo: Supplied/Hortgro Stone.

To make 12 muffins, these are the ingredients you need:

1 cup whole wheat flour, 1/4 cup cake flour, 1 1/2 cup oats, 1/2 teaspoon bicarbonate of soda, 1 1/4 tsp baking powder, 1/4 tsp salt, 1/4 tsp nutmeg, ½ tsp cinnamon, 1 1/2 cups peeled and diced fresh peaches or nectarines, (2 peaches/nectarines), 1/3 cup buttermilk, 1 tsp vanilla extract, 1/3 cup honey, 1/3 cup sunflower or canola oil, 1 egg, Extra oats to sprinkle on top (optional).

You can prepare these muffins by placing in a large mixing bowl, whisking together the flours, oats, baking soda, baking powder, salt, nutmeg and cinnamon.

Stir in the peaches. In a separate bowl, combine the buttermilk, vanilla, honey, oil and egg. Add wet ingredients to the dry ingredients and stir until it is just mixed.

Spoon the batter into a 12-hole muffin tin, lined with paper liners. Sprinkle a little oats over each muffin (optional).

Bake in a preheated oven of 180ºC for 18 - 20 minutes or until cooked through and golden brown. Cool on a wire rack before serving.

Submitted to News24 by Hortgro Stone.


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