A few of you have asked me for some healthy packed lunch ideas. A few years ago I pulled something together for a friend, who wanted a few suggestions other than sandwiches. Here is what I sent her and I thought it was worth sharing with you. It’s basically a mix and match formula which is then layered in a large glass kiln jar, starting with the heavier more robust ingredients and finishing with lighter items such as lettuce and herbs.
It’s a great way to get the kids involved with what they eat, as not only can they help fill them, but they can also choose from a list of ingredients (see below) which hopefully will mean they are more inclined to eat it! I’d like to add this is not just for the kids (!) these well balanced jars are fantastic for the whole family.
MIX & MATCH FORMULA
Choose :-
1 carb
2 veg
1 protein
1 Dressing
JARS
Orzo, marinated peppers, onion, mozzarella olive oil balsamic.
Rice, ham, pea, sautéed onion.
Tuna, sweet corn, pasta, mayo.
Asian noodles, chicken, radishes, cucumber, cashews, sesame oil, lime juice, soy, garlic.
Chicken Caesar pasta salad with romaine lettuce - see my website for Caesar dressing
Chickpeas, tomato, olive, onion, feta.
Ready cooked Lentils, tomato, onion, mozzarella balls, harissa, olive oil, lemon juice
Pesto tomato pasta with Parmesan or mozzarella
Pesto, tuna, pasta
Prawn, mayo, cucumber, pasta
Roasted vegetables with rice/pasta/couscous
CARBS (some of which double up as protein)
Pasta (all shapes)
Rice
Chickpea
Noodle
Couscous
Lentil
Waxy potatoes
Roasted sweet potatoes or butternut squash
VEG (for flavour and texture and nutrients)
Tomato
Onion
Cucumber
Peas
Sweetcorn
Peppers raw and jarred
Olives
Broccoli
Asparagus
Roasted veg (aubergine peppers courgette)
Avocado (squeezed in lemon or lime)
Edamame beans (also protein)
Lettuce
Rocket
PROTEIN
Tuna
Prawns
Ham
Parma ham
Salami
Mozzarella
Feta
Parmesan
Cold meat (left overs)
Chicken
Eggs
DRESSING
Olive oil & Balsamic
Lemon juice & Olive oil
Sesame oil & Lime juice
French dressing
Mayonnaise
Honey & Mustard
Yogurt herbs lemon & garlic
Soy sauce honey & lime
Caesar