In many countries — especially those around the Mediterranean — lunch is the main meal of the day, followed by a siesta, which has its merits. It means that after two o’clock work continues to be productive.
In New Zealand our culture is different but lunches are still important, whether at work or at school. 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 and crunch.
With some careful planning last night’s leftovers can become today’s lunch: cold meat and salad vegetables wrapped in a flour tortilla; a slice of quiche with salad on the side; or a nourishing meat or bean-based soup in a vacuum flask served with a bread roll.
To prevent boredom both for the recipient as well as the lunchmaker, draw up a list of different sandwich or roll fillings and stick it to the back of the pantry door. Try for at least 10 different fillings or ideas for lunchboxes. And vary the bread each day. For example, rolls, baps, pita bread, croissants, focaccia, panini, flour tortillas, wraps, Persian naan or plain bread.
Suggestions for fillings for sandwiches or rolls:
- Mashed black chilli beans, crushed corn chips and lettuce.
- Diced prunes, dried apricots or dates, chutney and light cream cheese.
- Mashed hard-boiled egg, mayo, chopped celery and watercress.
- Well-drained crushed pineapple, light cream cheese and grated root ginger.
- Cottage cheese, diced crystallised ginger, sliced banana, and lemon juice.
- Peanut butter, sliced cucumber and chutney
Place watery foods such as tomato or pineapple between lettuce or slices of meat to prevent breads from becoming soggy.
On warm days, add a frozen drink to the lunch box. This keeps foods cool and it will thaw by lunchtime.
Although not always recommended by nutritionists, something sweet in the lunch box on occasions is appreciated by most children. Ensure a piece of fruit to follow is included with the lunch.
Caribbean banana muffins
Makes 18
2½ cups wheat bran
1½ cups wholemeal flour
2½ tsp baking powder
½ tsp salt
1 cup each: desiccated coconut, sultanas, mashed bananas
½ cup each: buttermilk, canola oil, honey
2 eggs, lightly beaten
- Heat the oven to 190°C. 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.
- 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.
To favourite, print or share this recipe, go to the
New york wrap
Serves 1
Wraps now come in a range of exciting flavours including chia and quinoa, sunflower and linseed and fire-roasted pepper.
1 bread wrap
2 Tbsp each: table spread or butter, mayonnaise
1 Tbsp whole grain mustard
75g shaved corned beef or pastrami
¼ cup dill pickles or piccalilli, well drained
½ - ¾ cup coleslaw
- 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.
To favourite, print or share this recipe, go to the
Bacon and egg sandwiches
Makes 4 hearty sandwiches
Store this filling in a covered container in the refrigerator for up two days.
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
- Sauté, grill or microwave the bacon, until crisp. Drain on paper towels, then chop.
- 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.
To favourite, print or share this recipe, go to the
Couscous rolls
Makes 2
¾ cup couscous
1 clove garlic, crushed
2 Tbsp each: lemon juice, olive oil
¼ cup each: parsley, mint leaves
2 spring onions, chopped
1 each: tomato, hard-boiled egg, sliced
4 large crisp lettuce leaves
- 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 on one end of each lettuce leaf, top with the tomato and egg, fold in the sides of the lettuce and roll up.
To favourite, print or share this recipe, go to the