Healthy lunchbox recipes

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Spanish omelette with new potato, courgette and tomato
(From Lunchboxes (Ebury Press)

Spanish omelettes are delicious cold and make a nice change from sandwiches. You can eat the leftovers for lunch or supper. You can vary the vegetables inside. Sweet pepper, red onion, and potatoes are another good combination. You could also add some chopped ham.

Ingredients

  • 100g small new potatoes
  • 1 tbsp olive oil
  • 1 onion, peeled and finely chopped
  • 1 courgette diced
  • 2 tomatoes, skinned, de-seeded and roughly chopped
  • 4 eggs
  • 3 tbsp freshly grated parmesan cheese
  • Salt and freshly ground black pepper

Method

  1. Bring a lightly salted saucepan of water to boiling point, add the new potatoes, and cook for 10 to 12 minutes or until tender. Drain, leave to cool and cut into slices.
  2. Heat the oil in an 18-20cm-diameter non-stick frying pan. Add the onion and sauté for 2 minutes. Add the diced courgette and sauté for about 6 minutes. When the courgette is cooked, add the tomatoes and cook for 2 minutes, then stir in the sliced new potatoes.
  3. Beat the eggs together with the milk, parmesan cheese and a little seasoning.
  4. Pour the egg mixture over the vegetables and cook over a medium heat for about 4 minutes or until the eggs are set underneath.
  5. Meanwhile, preheat the grill to high. Place the frying pan under the grill (if necessary wrap the handle with foil to prevent it from burning) and cook for about 3 minutes or until golden and set.
  6. When the omelette is cold, cut into wedges.

Apple and carrot muffins
From Lunchboxes (Ebury Press)

These deliciously moist muffins are easy to make and will keep fresh for up to five days.

Makes 12 muffins
Suitable for freezing
From 1 year

Ingredients

  • 125g wholemeal flour
  • 50g caster sugar
  • 25g dried skimmed milk powder
  • 1 ½ teaspoons baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ½ teaspoon ground ginger
  • 125ml vegetable oil
  • 1 tbsp honey
  • 3 tbsp maple syrup
  • 2 eggs, lightly beaten
  • ½ tsp vanilla essence
  • 1 large apple, peeled and grated
  • 75g carrots, peeled and grated
  • 60g raisins

Method

  1. Pre-heat the oven to 180°C/ gas 4.
  2. Combine the flour, sugar, skimmed milk powder, baking powder, cinnamon, salt and ginger in a mixing bowl.
  3. In a separate bowl, combine the oil, honey, maple syrup, eggs and vanilla essence. Beat lightly with a wire whisk until blended. Add the grated apple, carrots and raisins to the liquid mixture and stir well.
  4. Line a muffin tray with paper cups and fill until two-thirds full.
  5. Bake for 20 to 25 minutes.
  6. You can also make mini muffins that are ideal for children. They will take 15 to 20 minutes to bake.

 

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