Beyond the Sandwich

The Paleo diet is making waves even in primary schools, and while I'm reserving my judgement on the Paleo guidelines (no grains, no dairy, no potatoes, no salt, no refined sugar, no additives), I do agree we eat too much wheat in bread , pasta and pizza. So, to compromise, I devised a lunchbox menu that's wheat-free and healthy, though it doesn't qualify as strictly Paleo.

rice balls

Ingredients

  • 1 cup cooked rice
  • 50g smoked salmon
  • 1 Lebanese cucumber, sliced

Recipe

Take a spoonful of rice and flatten it on your hand. Place some salmon and a slice of cucumber on top. Cover it with another spoonful of rice. Form into a ball. Repeat.

green smoothie

Ingredients

  • 1 banana
  • 1 cup lettuce or fresh spinach
  • 1 apple, peeled and cored
  • ½ avocado
  • ½ cup coconut cream

Recipe

Place all the ingedients in a blender and blend till smooth. It doesn’t look like much, but it’s very filling and full of goodness

vegetable chips

Ingredients

  • 3 courgettes, sliced
  • ½ cup oats
  • ¼ cup grated parmesan
  • 3 Tablespoons olive oil

Recipe

Preheat the oven to 200°. Coat the slices in oil and oats. Line on a baking tray and sprinkle with parmesan. Bake for 25 minute

apple sandwiches

Ingredients

  • 1 large apple, cored and sliced
  • 3 Tablespoons peanut butter
  • ½ cup blueberries

Recipe

Spread a slice of apple with peanut butter, cover with another slice of apple. Fill the hole in the middle with blueberries. Repeat

egg muffins

(makes 2)

Ingredients

  • 2 eggs
  • 2 heaped Tablespoons shredded meat (ham, precooked sausage, roast chicken)
  • 2 teaspoons chopped fresh parsley or chives
  • slices tomato

Recipe

Preheat the oven to 170°. Grease two muffin cups (or use paper or silicon muffin cups). Place the meat and chopped herbs at the bottom of each cup. Break an egg into each muffin cup. Place a slice of tomato on top. Bake for 20 minutes.

salad with egg

Ingredients

  • 1 cup shredded lettuce or rocket
  • 1 tomato, diced
  • ½ cup sliced cucumber
  • ½ cup grated carrot
  • ¼ avocado, diced
  • ¼ cup crumbled feta cheese
  • 1 hard-boiled egg, sliced

Recipe

Combine all the ingredients and place in a sealed container. There’s no need for dressing, but if your child prefers it, send it in a separate container.

crustless quiche

(makes enough for 3-4 lunches)

Ingredients

  • 2 cups defrosted and drained spinach
  • 1 cup grated cheese
  • ½ cup ricotta
  • 4 eggs
  • 1 teaspoon dried oregano

Recipe

Preheat the oven to 190º. Combine all the ingredients, place them in a baking dish and bake for 45 minutes.

marmite drumsticks

Ingredients

  • 3 chicken drumsticks
  • 3 teaspoons Marmite
  • 1 carrot

Recipe

Preheat the oven to 200°. Smear each drumstick with Marmite and place it in a baking dish. Add the carrot. Bake for 30 minutes, rotating the drumsticks once.

capsicum sandwiches

Ingredients

  • 2 capsicums
  • 4 slices roast chicken
  • 1 tomato, sliced
  • ¼ avocado

Recipe

Cut the capsicums into big flat slices that resemble crackers or small breads. Spread a spoonful of avocado over each one, add the meat and the tomato slices, close off with another slice of capsicum.

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