Delicious and nutritious ideas for back to school
Preparing school lunches is back!
Balancing a healthy diet with foods that kids like can be a difficult task. Make sure you feed them properly and they will have energy until dinner time.
We bring you three ideas that can serve as inspiration to put them in your lunch box that are quick, easy, delicious and nutritious.
They contain everything children need; including protein to keep them satisfied and carbohydrates so they do not lack energy during Physical Education classes. Whether sweet or savory, you will ensure a good lunch for your children.
Aromatic falafel pitas
Falafel is a great vegetarian alternative to sandwiches with cold cuts, they contain vegetable protein and fiber, and children love them.
These falafels are baked instead of fried, so they're a healthy alternative to this Middle Eastern delicacy.
To make it easier, make a batch of falafels to freeze, then simply defrost them and put them in pita bread with salad and yogurt or your favorite sauce.
For 4 servings:
2 tablespoons olive oil
1 small onion, chopped
1 clove of crushed garlic
400g Soaked chickpeas
2 tablespoons of ground cumin
1 tablespoon of aromatic herbs
1 lemon and the grated peel
Salt and black pepper
1 beaten egg
1. Blend the chickpeas for about a minute, until they have the consistency of crushed nuts: some pieces remain visible.
2 Put them in a bowl. Preheat the oven to 180oC.
3. Blend the onion, garlic and herbs in a processor until they have a fine consistency.
4. Mix with the chickpeas, egg, cumin, lemon zest, salt and pepper.
5. Put a little olive oil on the oven tray.
6. With your hands, make small balls with the chickpea mixture, a little smaller than a ping pong ball.
7. Put them in the oven for about 15 to 20 minutes, turning them during baking.
8. Once baked, use the ones you are going to consume and the rest you can put in the freezer once they have cooled.
9. Simply put them in pita bread, add salad and your favorite sauce.
If you find it difficult for your children to consume these types of healthy foods, vitamin supplements are of great help.
Couscous salad with fruit and vegetables
This vegan recipe is packed with benefits; It contains a multitude of vitamins and minerals.
Even better, it is super quick to prepare and can be stored in the refrigerator, so you can prepare it at once for example for Monday, Wednesday and Friday.
For 4 servings:
300ml vegetable broth
300g canned sweet corn, drained
6 apricot apricots, chopped
3 chopped tomatoes
3 tablespoons chopped parsley
¼ cucumber, thinly sliced
½ small red onion, finely chopped
2 tablespoons olive oil
Juice of ½ lemon
2 tablespoons pumpkin seeds (optional)
1. Put the couscous in a large bowl and add the vegetable broth.
2 Cover the bowl and wait 10 to 15 minutes.
3. Chop and chop all the vegetables and fruits and put them in a bowl, add olive oil and lemon juice.
4. If your child has a favorite species, now is the time to add it. Mix well.
5. When the couscous has absorbed the broth, separate the grains with a fork before adding it to the fruit and vegetable mixture.
6. Add the parsley and seeds and mix everything well. Separate into individual containers.
7. If you feel like it, you can add a little of your favorite sauce or aromatic herbs.
Oatmeal and banana biscuits
We all like to end lunch with a sweet treat, and if it's healthy, even better.
Filled with oats, these cakes will keep your kids fuller for longer.
By adding bananas you will help them receive the vitamins necessary to grow and stay healthy, and the potassium will offer them the energy necessary to face classes.
These biscuits last out of the refrigerator for several days, keep them in a tightly closed container and add them to your lunch box every day.
For 12 to 18 sponge cakes
· 250g mashed ripe banana
· 450g oats
· ½ tablespoon of essence of vanilla
· 50ml applesauce
· 70g raisins
· ½ tablespoon of cinnamon
1. Preheat the oven to 180oC.
2. Mix all the ingredients well in a bowl, until forming a sticky dough.
3. Use a spoon to scoop out bite-size portions and place them on a sheet of baking paper.
4. These portions will not change size when baked, so shape them to the thickness you prefer.
5. Bake for 15 minutes, until they turn golden brown.
6. They will still have a fluffy texture, don't wait for them to dry or harden.
7. Let them cool.
The advice offered in this article is for informational purposes only, and should not replace medical care. Consult your doctor before consuming any supplement, treatment or remedy. Food supplements should not replace a varied and balanced diet and a healthy lifestyle.