They need carbohydrate for energy, protein to make them feel satisfied and some fruit or vegetables for vitamins, fibre and crunch. All this can be brought together in a sandwich, a roll, bap, pita bread, croissant, focaccia or wrap.
The protein can be in the form of meat, cheese, eggs or cooked dried beans. Try mashing some drained chickpeas with a little lemon juice, olive oil, chopped mint, salt and freshly ground black pepper.
Top this spread with shredded leaves and grated carrot and you have a great Mediterranean filling.
Wraps are versatile as they can be rolled, sandwiched, or made into pizzas or burritos. Wraps - unfilled - can be frozen for months.
Place moisture-laden foods such as tomato between lettuce or slices of meat to prevent breads from becoming soggy. On warm days add a frozen fruit drink or water to the lunchbox. These keep lunches cool and they thaw by midday.
So roll on lunchtime. What's on the menu today?
RECIPES
DEVILLED EGG, ROCKET & HAM WRAPS
This method makes for a well-packed wrap.
2 large eggs, hardboiled
2 tbsp mayonnaise
dash Worcestershire sauce
1/2 tsp diced chilli
Salt and pepper to taste
1 large spinach wrap
1 tbsp table spread
1/2 cup chopped rocket
50g shaved ham
Peel and mash the eggs together with the mayo, Worcestershire sauce, chilli, salt and pepper.
Warm the wrap for 10 seconds in the microwave. Place the wrap on a flat surface. Coat the top side with the table spread. Place the mashed eggs across the centre of the wrap. Top with rocket and curls of ham. Fold the side nearest to you over the filling then, using the wrap, bring the filling towards you firmly. Fold in the sides and roll up.
Slice in half on the diagonal. Wrap in plastic film. Enough for one hungry child or two with smaller appetites.
RASPBERRY PINWHEELS
Rolling these cookies is similar to rolling a sponge roll. The dough can be frozen then sliced and cooked when required.
200g butter
3/4 cup sugar
1 egg, lightly beaten
1 tsp vanilla essence
200g plain flour
Pinch salt
1 tsp baking powder
1 tbsp freeze-dried
raspberry powder.
Cream the butter and sugar, until light. This can be done in a processor, if preferred.
Slowly add the egg and vanilla essence. Sift the flour, salt and baking powder together and gradually beat into the butter mixture.
Divide the dough in half. Add the raspberry powder to one half. Cover and chill the mixtures for 30 minutes.
On a sheet of waxed or baking paper, roll one half into a rectangle about 32cm long by 22cm wide by 5mm thick.
Shape the remaining dough into a similar size and place on top of the other dough. From a long side, roll up tightly in the paper and chill or freeze.
Preheat the oven to 190C. Line 2 large oven trays with baking paper.
Slice the dough into thin rounds and place on the prepared trays. Leave plenty of room around each biscuit to allow for spreading. Bake for 10-15 minutes until lightly golden at the edges.
Cool on a wire rack. Makes about 26
SALAD KEBAB ROLLS
2 long wholemeal bread rolls
2 tbsp table spread
1-2 tbsp prepared mustard
1/2 cup salad leaves
100g shaved ham
6-8 cubes pineapple
4 tiny cherry tomatoes
Slice the rolls almost in half from the top to the base. Open out and coat with table spread.
Add a dash of mustard and top with salad leaves.
Alternate curls of shaved ham, pineapple cubes and tomatoes on small wooden skewers.
Place in the rolls and wrap in film.
Makes 2
CHICKEN & CHUTNEY SUSHI
Makes enough for 2 people for 2 lunches each.
1 cup short-grained rice
2 cups water
1 tbsp sugar
1/4 cup sushi su vinegar, warmed
3-4 sheets black nori
1 & 1/2 cups chopped cooked chicken or smoked chicken
4-5 tbsp chutney
Freshly ground black pepper to taste
Wash the rice well in a sieve. Bring to the boil in 2 cups of water. Cover, reduce heat and simmer gently for 10 minutes.
Remove from heat and stand for 10 minutes, until the water is absorbed by the rice. Dissolve sugar in the warm vinegar. Fork it through the rice. Cool.
Spread the rice over the nori leaving about 5mm at each edge. Place a line of chicken across the rice. Spread with chutney and sprinkle with black pepper. Roll up the sushi and seal firmly. Cut into 3cm rounds.
Wrap in film and refrigerate. Makes 16
