Lunches are important, whether at work or at school, says Jan Bilton. But we especially want our kids to be well nourished so they can cope with an afternoon of lessons. They require carbohydrate for energy, protein to make them feel satisfied and some fruit or vegetables for vitamins, fibre
Energy-packed lunch boxes
By Jan Bilton
NZME. regionals·
3 mins to read
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Caribbean Banana Muffins.
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Preheat the oven to 190C. Lightly oil or line an 18-hole muffin tray with paper cases.
In a large bowl combine the bran, wholemeal flour, baking powder, salt, desiccated coconut and sultanas.
In another bowl, combine the remaining ingredients. Add the wet ingredients to the dry ingredients. Mix until just blended.
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Spoon into the prepared muffin tray.
Bake for about 25 minutes, until a skewer inserted in the centre comes out clean.
To freeze, wrap each muffin in plastic film and store in an airtight container. Can be warmed in the microwave. - Makes 18
NEW YORK WRAP
Wraps now come in a range of exciting flavours including chia and quinoa, sunflower and linseed and fire-roasted pepper.
INGREDIENTS
1 bread wrap
2 Tbsp each: table spread or butter, mayonnaise
1 Tbsp whole grain mustard
75g shaved corned beef or pastrami
1/4 cup dill pickles or piccalilli, well drained
1/2-3/4 cup coleslaw
METHOD
Spread the wrap evenly with the table spread, mayo and mustard.
Cover with the corned beef or pastrami, dill pickles or piccalilli and coleslaw. Take the near edge and firmly roll up the wrap. Cut diagonally in half, if preferred. Wrap in foil and keep cool. - Serves 1
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BACON & EGG SANDWICHES
Store this filling in a covered container in the refrigerator for up two days.
INGREDIENTS
4 rashers bacon
4 large hard-boiled eggs, peeled, coarsely chopped
1 stalk celery, finely chopped
4 pimiento-stuffed green olives, chopped
4 Tbsp mayonnaise
2 tsp Dijon mustard
salt and pepper to taste
8 slices sandwich bread
METHOD
Saut, grill or microwave the bacon, until crisp. Drain on paper towels, then chop.
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Combine the eggs, celery and olives in bowl. Mix in the mayonnaise and mustard. Season.
Spread 4 slices of bread with the egg salad. Top with the bacon pieces and remaining bread. - Makes 4 hearty sandwiches
COUSCOUS ROLLS
INGREDIENTS
3/4 cup couscous
1 clove garlic, crushed
2 Tbsp lemon juice
2 Tbsp olive oil
1/4 cup each: parsley, mint leaves
2 spring onions, chopped
1 tomato
1 hard-boiled egg, sliced
4 large crisp lettuce leaves
METHOD
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Place the couscous in a large mixing bowl and add 1 cup of boiling water. Cover tightly for 5 minutes then fluff with a fork.
To make the dressing combine the garlic, lemon juice and oil in a food processor then add the parsley, mint and spring onions. Blend, until smooth. Stir into the couscous.
If the tomato is pulpy, discard the seeds. Place the couscous onto one end of each lettuce leaf, top with the tomato and egg, fold in the sides of the lettuce and roll up. - Makes 2