School Lunch Ideas

Catch of the Day:

- Tuna/chicken sandwich with lettuce on a whole wheat bread
- 10 baby carrots with 2 tablespoons of low- fat ranch dip or hummus
- Small plum/apple or any other kind of fruit
- 1/4 of a cup whole-grain crackers


Finger Food:

- String cheese and a handful of whole wheat crackers
- 1 cup of broccoli and cauliflower with 2 tablespoons of light raspberry dressing
- 1/2 cup blueberries/raspberries
- A slice of sugar free banana bread


Fiesta:

- 1 cup of bean salad
- 1/2 cup of melon wedges
- A Handful of whole-grain gorilla chips with 2 tablespoons of salsa
- 8 cubes of reduced-fat cheddar cheese


Pretzel Kabobs:

- Ham, turkey,and cheese rolled up together, sliced, and skewered with pretzel sticks
- 1/2 cup of mandarin oranges
- 1/2 cup of shelled edamame
- 1 container (4 ounces of fat-free chocolate pudding -> cheat day :)

Healthy Lunch Ideas

1.) Wrap:

Mash an avocado with lemon juice, salt and pepper, then spread it on a whole wheat wrap. Top it with crumbled bacon or chicken/beef peaces (you can even use salmon or tuna if you want to), chopped tomatoes, and thinly sliced lettuce. Roll the wrap up and wrap it in parchment or wax paper to secure.

2.) Bean and cheese salad:

Whisk 1 part of lemon juice to 2 parts of olive oil and season it with black pepper. Add finely chopped shallot, let it sit for a few minutes, then toss it with canned, rinsed cannelloni beans (or white kidney beans), feta or goat cheese crumbles, thinly sliced cucumber half-moons, and chopped fresh dill or parsley.




3.) Pesto shrimp skewers:

Thread skewers with grape tomatoes, cucumber chunks, cooked shrimp (or chicken and if you're vegetarian, tofu) and toasted whole wheat bread cubes. Pack it with pesto sauce for dipping.





4.) Pesto chicken rolls:

Toss diced roast chicken breast with pesto, diced mozzarella and sliced sugar snap peas. Transfer to an airtight container and pack it with a whole wheat hot dog bun.

Broccoli and feta omelet with toast:

Ingredients:
1 cup chopped broccoli
2 large eggs, beaten
2 tbs feta cheese, crumbled
1/4 tsp dried dill
2 slices rye bread

a) Heat a nonstick skillet over a medium heat. Coat the pan with cooking spray and add the broccoli, cool it for 3 minutes.
b) Combine the eggs, feta, and dill in a small bowl. Add the egg mixture to the pan. Cook 3 to 4 minutes and flip the omelet and cook another 2 minutes until it is through. You can eat it with a slice or two of whole wheat toast.

3 healthy, delicious, green smoothie recipes

Green smoothies are a perfect way, to add your daily greens into your diet. If you are a person that doesn't enjoy the taste of greens and veggies, this is perfect for you, because you can hardly taste them when they are blended into a smoothie :)

1. Fruity, green smoothie

- Frozen bananas
- One apple
- Strawberries
- Blueberries
- Spinach

For the fruity, green smoothie, you can basically add any kind of frozen or non frozen fruits into the blender. The frozen bananas give the smoothie a smooth and thick consistency. Then to get the lovely green colour, just add a cup of spinach, kale or any other green lettuce. To make the smoothie more runny, add a splash of water or milk :)

2. Avocado, spinach, apple smoothie

- 1.5 cups apple juice or water (the juice will make it sweeter, but the water is healthier ;))
- 2 cups of spinach or kale
- 1 chopped up, peeled apple/pear (this will give the smoothie most of the sweetness)
- 0.5 Avocado

Mix theWater/apple juice, spinach, apple and avocado in a blender until the mixture gets a smooth and creamy consistency, and add water to reach the desired consistency.



3. Tropical pineapple, kale smoothie

- 0.5 cup coconut milk
- 2 cups of kale or spinach
- 1.5 cups of pineapple
- 2 Kiwis
- 1 ripe, frozen banana

Combine the coconut milk with spinach/kale, pineapple, kiwi and the frozen banana in a blender and puree until smooth (about 1 minute), adding more water to reach the desired consistency.

5 Healthy Snack Ideas

1.Banana Ice Cream: All you need to do for this easy and delicious ice cream, is chop up a few bananas and freeze them overnight. After taking them out of the freezer, put them into the microwave for 10 seconds, to soften them up a little. Now just blend the bananas up in a food processor until you get a smooth, ice-cream-like consistency. You can also add frozen berries or frozen fruit of your choice. If you don't like the taste of bananas, you can also add some vanilla essence to reduce the taste of banana.

2.Healthy Sweet potato fries: Ingredients- A sweet potato, olive oil, salt and pepper.Preheat the oven on 180 'C. Chop up the sweet potato into "french fries" shape and put them into a bowl. Then add in a tbs of olive oil, a pinch of salt and some pepper (Or other herbs of your choice). Give it a good stir. Then lay the fries onto a baking tray and bake them 20-40 minutes. (Until they get a nice, golden crust). And there you go, healthy, delicious, crispy and tasty sweet potato fries!

3.Apple, Granola and peanut butter doughnuts. Slice an apple into thin slices (2cm) and remove the middle part. You should have a doughnut shape now. Then you can spread some peanut butter onto the rings and dip them into granola. If you want, you can also add some dark chocolate chips, honey, raisins or any other toppings of your choice. :-)

4.A very easy and quick snack idea is carrots or celery with hummus. Just chop up a few carrots into long blocks, and have a bowl of hummus to dip the carrots in.

5.Ingredients: 1.5 cups of raw almonds, 1 tbs sugar (coconut sugar is a healthier version), 1.5 tbs honey, 0.5 ground chipotle powder. 0.25 ts ground cumin, 0.25 ts salt.

A) Line a large baking sheet with parchment paper.

B) Place the almonds in a nonstick skillet and cook them over medium heat for 6 minutes or until they are lightly toasted, shaking pan frequently. Combine the remaining ingredients in a glass. Microwave at HIGH for 30 seconds. Add the honey mixture to the pan, and cook it for 2 minutes, stirring constantly. Arrange the almond mixture on prepared baking sheet in a single layer and let stand 10 minutes. Break apart any clusters.

Healthy Breakfast Ideas

Breakfast like a King, Lunch like a Prince and Dine like a Pauper

Breakfast is the most important meal of the day, especially for children. Your body needs this boost of vitamins and energy in the morning, to be able to jump into the day, full of energy and full concentration! :D Here are some simple and healthy breakfast ideas:

1.Fruit, yoghurt and granola parfait: All you need for this simple breakfast is chopped up fresh fruit, yoghurt, granola and a glass/bowl. The only thing you have to do is layer these ingredients on top of each other in the glass and voila, you have a parfait!

2. 2 ingredient Banana Pancakes: Mash up one ripe banana, until it turns into a gooey like consistency, add two eggs and mix it. Now, just use the mix like an ordinary pancake mix and form your pancakes. If you want, you can add honey or syrup over the finished pancakes, for more flavour.

3. Egg sandwich: Toast two slices of bread and spread avocado over them. Fry an egg and flip it, so that the yolk of the egg is hard and put it on the toast. Then add tomatoes, lettuce, cucumbers and whatever else you like. Close the sandwich with the other toast and you're done. A yummy, healthy and easy breakfast.

4. Green smoothie: You can never go wrong with a green smoothie. Just find a few veggies and fruits to throw into your smoothie mixer. You can basically throw in anything you want, but here is a nice recipe: 1 apple, 1 banana, berries, spinach and a little bit of juice or water, to thin up the smoothie.