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Wonder Which Oil to Use for Which Purpose?

Wonder Which Oil to Use for Which Purpose?

Laini Oldfield | March 20, 2019

Ever wondered which oil to use for which purpose?

I’ve been loving learning more about them lately.

Check out the simple explanations below, and keep scrolling for the ‘how’ and the ‘why’ of each oil.

Why Cold Pressed?

Cold pressing means that all the stuff below is not part of the product process:

– Nutrient-neutralising heat,
– Caustic chemical solvents
– Industrial refining

 

It’s simply the oils pressed out of the fruit / nut / seed it came from.

 

What Does ‘Extra Virgin’ Mean?

Extra Virgin means it’s the very first time that fruit / nut / seed has been squashed.

It means it’s higher in nutrients, richness and taste. Extra Virgin oil goes through testing for acidity, chemical make up and sensory quality before it can be called Extra Virgin.

It also means it usually has a lower smoke point, so keep it under it’s identified smoke point temperature when cooking.

The more times that fruit / nut / seed is squashed, the name changes to things like ‘refined’, ‘cooking oil’, ‘deodorised’, or ‘processed’.

 

What Does ‘Smoke Point’ Mean?

When an oil is heated past its smoke point, it becomes unstable, generates toxic fumes and free radicals which are harmful to your body when ingested or inhaled.

Oil Comparison

This comparison was so fun to create. I guess I’m becoming a food geek. Unashamedly too!

Oh – and watch for our ‘New Products’ announcement soon. These oils will hitting the shelves soon (all Certified Organic & Cold Pressed):

Sweet Almond Oil
Avocado Oil 

Safflower Oil
Sesame Oil
Sunflower Oil (high oleic) 
Apricot Kernel Oil
Pumpkin Seed Oil 
Walnut Oil

Flaxseed oil – Australian, Cold Pressed, Certified Organic


Tastes?
– Clean, crisp and mildly nutty

How?
– Smoothies (add a splash in)
– Salad dressings (my fave way)
– As a nutritional supplement
– Applied directly to skin / hair
– Keep it cold. Do not use at high heats.

Smoke Point?: 107ºC

Why?
– A great way to get the omegas in.
– Packed with antioxidants and many other vitamins and minerals, including magnesium, selenium, phosphorus and vitamin B6.
– Extraordinarily high levels of soluble and insoluble fibre, which support optimum gut health (specifically the colon, digestive health, and even helps with healthy weight loss).

Macadamia Oil – Australian, Cold Pressed, Certified Organic


Taste?

– A lovely subtle nutty flavour

How?
– Baking
– Frying / deep frying
– Salad dressings
– Fabulous skin / hair moisturiser 
– Use at low or high heat due it it’s high smoke point (even higher than olive oil!). Good choice for sautéing, roasting and grilling.

Smoke Point?: 210ºC

Why?
– High levels of Vitamin E (hence why it’s great for skin and hair).
– Lightweight and well absorbed in the skin without feeling greasy. 
– High in monounsaturated fatty acids, including Oleic Acid (Omega 9), which are very moisturising, regenerating and softening on the skin, and are anti-inflammatory.
– The Omega 6 helps to restore the skin’s barrier function and reduce water loss. 
– Also contains Omega 7, an active anti-microbial that’s found naturally in youthful skin. Omega 7 levels in our skin reduce with age, contributing to the appearance of fine lines, wrinkles and weathered skin. 
– Has been shown to slow the signs of ageing and has also been used to improve the appearance of scars, sunburn and other minor skin irritations.

Hemp Seed Oil – Australian, Extra Virgin, Cold Pressed, Certified Organic


Taste?

– Pleasant nutty flavour

How?
– Cooking / baking (up to it’s smoke point of 165ºC)
– Salad dressings and pasta
– Smoothies
– Moisturiser

Smoke Point?: 165ºC

Why?

– Known for its healing properties due to its great nutritional value.
– Contains anti-inflammatory and antioxidant properties.
– Extremely high in omega-3 and omega-6 essential fatty acids, which may assist in achieving healthy skin. 
– Contains the ideal 3:1 ratio of Omega-6 (GLA) to Omega-3 (SDA) essential fatty acids which can help the body to metabolise fat, counteract ageing, increase immune system strength, lower cholesterol, and help prevent cardiovascular disease. 
– Soothing for dry / itchy skin, and has been shown to counteract the skin’s ageing process.

Olive Oil – Australian, Extra Virgin, Cold Pressed, Certified Organic


Taste?

– Fragrant and fruity

How?

– Baking / roasting / frying (up to it’s smoke point of 190ºC)
– Salad dressings

Smoke Point?: 190ºC

Why?

– Extra Virgin Olive Oil contains, more than any other grade, the health-promoting nutrients that olive oil is famous for.
– High quantities of healthy fats.
– Contains oleocanthal which has anti-inflammatory agents.
– Simply the juice of the first-crush of premium Aussie organic olives.

Coconut Oil – Purified & Deodorised, Cold Pressed, Certified Organic


Taste?

Physically removed odour and flavour. Neutral.

How?
– All things hot!
Baking / frying / roasting / sautéing

Smoke Point: 232ºC

Why?
– It’s the 3rd press. The 3rd time that coconut is squashed. That means it’s a more heat-safe oil to use for high temperatures.
– The components that come out in the first press are not safe at high heats, as they turn into trans fats.
– Refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil, but they are still excellent sources of most of the beneficial fatty acids (like MCTs).
– No cholesterol
– One of our routine questions before bringing this oil on was to ensure the deodorisation process was through ‘steaming’ rather than through the use of harsh solvents, as is often the case. Good news – this oil has been deodorised through the use of steam – no chemicals added.
– Most refined coconut oils are made from the rancid oil byproducts leftover from creating desiccated coconut flakes. Sadly, these are refined, bleached, and deodorised in an effort to create a palatable product that can be sold to consumers. Many coconut oils are even hydrogenated or partially hydrogenated! This coconut oil is made of sound, mature, organic coconuts that have been selected, de husked, de shelled, testa removed, cut, dehydrated pressed before expelling and extracting the oil and simply packing it up for you to eat.

A note from Ashley regarding coconut oil: “Whilst it’s high in saturated fats, it contains lauric acids and is high in Medium-Chain-Fatty-Acids (MCFA), and is a great fat for you.”

Coconut Oil – Virgin, Cold Pressed, Certified Organic


Taste?

Smooth, healthy and delicious. Coconut-ty.

How?
– Raw desserts
– Oven (up to it’s smoke point of 170ºC)
– 
Hair and skin moisturiser
– Eye make up remover (the only one in my bathroom!)

Smoke Point?: 170ºC

Why?
– The ‘1st press’. The first time they squish that coconut! Great to use in raw desserts and even in the oven up to 170 degrees (interesting fact: there’s no difference between extra virgin and virgin coconut oil).
– No cholesterol
– High in medium chain fatty acids (a good thing)
– It has a similar molecular structure to the oil in our skin, making its nourishing vitamins and minerals easily absorbed.
– Coconut is a rich source of B vitamins, vitamin C, vitamin E and the essential minerals iron, selenium, sodium, calcium, magnesium and phosphorus.
– Great for brain health. 
– No cholesterol
– High in Medium Chain Fatty Acids

Why Not Vegetable Oil?

Shock horror, there’s no veggies in Vegetable Oil.

But that’s not why I avoid them.

So-called ‘vegetable’ oils are actually often made from tough seeds and legumes that were originally grown for industrial use, not human consumption. These seeds must be treated chemically in order to be processed into a pourable, somewhat more human-friendly liquid.

Thanks to their high levels of polyunsaturated fats, it’s highly unstable, which makes it inflammatory, and super damaging to our insides when it oxidizes.

Quick tip: Saturated fats are more stable fats because of their molecular structure. Unsaturated fats are less stable—and polyunsaturated fats are the least stable of all.

Polyunsaturated fats like those found in vegetable oils can become rancid simply from exposure to light through a clear glass bottle, which means that it’s basically gone bad even before you take it home from the store.

Vegetable oils can really do damage – so the most health-conscious path is to keep the stuff out of your body.

Don’t be fooled by pretty packages, great graphics, and phrases like ‘no trans fats’, ‘pure vegetable’, ‘all natural’ and so on.

Instead, know your oils, and buy the highest quality possible.

Interested to Know More?

  Check out a hefty comparison on even MORE oils here on Ashley the Kitchen Coach’s blog. Super informative.
“Better than the Canteen” Wholefood Vegan Sausage Rolls

“Better than the Canteen” Wholefood Vegan Sausage Rolls

Laini Oldfield | February 14, 2019

 

Adapted from the recipe by Here’s The Veg.

 

Why you might not want to eat regular sausage rolls…

 

Sausage rolls are an Aussie tradition! I definitely ate my fair share from the school canteen in high school. But they’re usually a combination of pork and pastry, which means they’re pretty scarce in nutrients.

Even if you’re not avoiding meat for ethical reasons, we can assume that commercially bought sausage rolls don’t contain prime cuts of meat. They could include tail, head, cheek, gristle, sinew, tongue and, of course, fat. Some mass-produced lines could even include low-grade poultry meat. The percentage of meat in sausage rolls is often even lower than in burgers and there may be more chemical additives.

Sulphur dioxide, an antioxidant commonly used in sausage rolls, can cause wheeziness in susceptible adults and children.

Just look at these ingredients taken from a packet of frozen sausage rolls from Woolies.

Cue these better-for-you, nutrient-dense, homemade, vegan sausage rolls with no nasty ingredients.

I challenge you to serve these up to any meat lover – I bet they wouldn’t realise they’re meat-free!

The kids ask me pretty regularly for these “sausage” rolls and I’m all too happy to oblige.They’re a winner every – single – time!

Use them as a fun dinner with a side salad, left overs for school lunches, or cut them smaller and use as party food! You gotta pair sausage rolls with tomato sauce, so check out my sneaky tomato sauce switch here!

I usually prepare a big batch to completion, cook some in the oven for dinner or school lunches, and pop the rest in the freezer for another day. It’s great to simply take them out of the freezer and into the oven while we eat breakfast, then into school lunch boxes before they walk at the door.

In fact, just last night I made a double batch of these babies, which gave us 55 sausage rolls! We ate 16 of them for dinner (there were 7 of us), and now we have a tonne left over in the freezer for either more dinners or school lunches.

If you do freeze them, keep them separated from one another – I usually separate them with the puff pastry lining sheets left over from making them.

Side tip for the Savvy among us: I did the math and each sausage roll cost 85c.

This recipe is packed with protein from the quinoa flakes and tofu. Miso is a healthy way to pack in a lot of savoury umami flavour naturally, and squeeze in vitamins B, K E & folic acid, all of which aid in healthy immune function.

AND these sausage rolls apparently taste “better than the school canteen’s ones!”.

So without further ado…

 

Ingredients

 

3 cups pecans (though if you don’t have quite 3 cups, I’ve propped up with cashews and it still worked great)
2 onions
600g silken tofu (firm tofu works too, just add enough water to make the tofu ‘pourable’ when blended – about half a cup or more)
4 tablespoons red miso paste
2 teaspoons garlic powder
6 tablespoons tamari or coconut amino sauce
Ground pepper, to taste
5 frozen puff pastry sheets (Careme is top notch but expensive, next best is Pampas with no additives, there’s also a great gluten-free recipe in this recipe book)
Water / milk / eggs for brushing pastry

 

Method

 

1. Preheat oven to 200 degrees celcius, prepare a baking tray and thaw out puff pastry.
2. Pop the pecans in the food processor until thoroughly chopped, but not powdery.
3. Tip into a large mixing bowl, then toss in the quinoa flakes.
4. Chop the onion into large chunks, then place in the food processor briefly. It should have a ‘finely chopped’ kinda texture. You could of course just chop it yourself, but if the food processor’s out, why would you? Add onion to bowl.
5. Finally, whizz up the tofu in the food processor, and pour it into the mixing bowl.
6. Add all other filling ingredients to the mixing bowl: rolled oats, miso, garlic powder, sauce and pepper.
7. Stir well.
8. Slice puff pastry sheets in half so that it makes two rectangles.
9. Spoon the filling down the centre third of each pastry rectangle, lightly brush another third with water or milk, and then roll the pastry, starting from the empty third and tucking it into the brushed third.
10. Slice the roll into halves or thirds (whatever size you want really), and place on the baking tray.
11. Make a couple of diagonal cuts on the top of the roll, brush with water/milk, and sprinkle with sesame seeds.
12. Repeat with remaining filling and pastry.
13. Bake the rolls for about 20 mins, or until they’re golden brown and flaky.
14. Serve with your fave tomato sauce. Mine is here.

 

Left over Nut Milk Pulp? Do this.

Left over Nut Milk Pulp? Do this.

Laini Oldfield | January 28, 2019

Made some almond milk?

Not sure what to do with all that left-over almond pulp?

We asked our beautiful Facebook Community what they do with it.

There’s so much power in Collective wisdom and know-how!

Here’s what they came up with.

1. Bliss balls

Add that almond pulp to bliss balls.

Here’s a bunch of bliss ball recipes.

2. Brownies

Pulp goes so well with brownies!

Brownies are the perfect place to hide extra veg too.

Try these gooey chocolate brownies with hidden sweet potato. Recipe here.

Or these ones that hide zucchini! Recipe here.

3. Cookies

A basic cookie recipe:

  1. Mix nut pulp with egg (or a chia seed or flax seed ‘egg’), shredded coconut, sweetener (maple syrup, honey, rice malt syrup) and cranberries.
  2. Bake into cookies.

Try adding your almond pulp to these cracker cookie recipes:

Wholefood Spelt Ginger Snap Cookies. Recipe here.

Lemon and Macadamia Cookies. Recipe here.

Triple Fudge Choc Cookies. Recipe here.

Wholefood Chocolate Chunk Cookies. Recipe here.

Chocolate Chip Chickpea Cookies. Recipe here.

4. Make Almond Meal by dehydrating

How to dehydrate:
  1. Preheat oven to 150 degrees and prepare baking tray with baking paper
  2. Lay nut pulp out on baking paper
  3. Turn the oven/heat off but leave the fan going
  4. Put the baking tray in the oven
  5. Keep checking it maybe 15-20 min. You only want to dry the almond pulp not roast it.

Use the nut meal by crumbling on chicken/fish or baking.

5. Add to Smoothies

Put the almond pulp in an air tight container, store in fridge and use in smoothies.

6. Make almond butter.

How to make:

  1. For every 100g of nut pulp add 15g of nut oil.
  2. Whizz up in food processor.
  3. You can add salt & coconut sugar if you want salty sweet.
  4. Store in fridge in air tight container.

7. Re-blend it to make more mylk.

This is seriously not to be overlooked! When making almond milk, I (Laini) routinely re-use almond pulp and make at least 4-5 batches before deciding it’s too watery! Don’t be wasting those beautiful almonds!

8. Add to pancakes for added protein

Buckwheat pancakes

* Tip: Reduce flour content.

9. A yummy dip

 Blend nut pulp with tahini, lemon juice, garlic, olive oil, salt & pepper and thin with water as needed.

10. Make Crackers

Crackers instructions

  1. Mix with a few tbsp of nutritional yeast, salt & add water a tbsp at a time until you can form a dough ball.
  2. Flatten between 2 sheets of baking paper.
  3. Use a little olive oil on the paper & hands if it’s very sticky. Roll as thin & evenly as possible.
  4. Bake in oven at 180 degrees for about 20 minutes. Flip and bake for another 5-10 minutes as needed.

11. Nut pulp vegan cheese

Vegan cheese instructions

  1. Blend nut pulp with a little garlic powder, nutritional yeast, white miso, salt and lemon juice or apple cider vinegar.
  2. Put in fridge and chill.
  3. Roll into a log or ball and coat in your favourite dried or fresh herbs.
  4. Serve with crackers.

 

12. Add to Tarts

How to make the tart

  1. Blend nut pulp with a chia or flax egg + rice malt syrup
  2. Press into a tart tin to bake a tart crust
  3. Fill with your favourite fruit filling, a chocolate coconut ganache, vegan cheesecake


How to make chocolate coconut ganache in a flash

  1. Bring a can of coconut milk to a low boil.
  2. Pour over high quality dark chocolate.

How to make vegan cheesecake:

  1. Blend soaked raw cashews with vanilla, dates and a pinch of salt.
  2. Pour in tart base and chill

 


My ‘go-to’ tip for almond pulp

If you don’t have time / want to bother using the pulp for anything right at that moment, just pop it in the freezer for another day. It’ll keep just fine!

 

If you want to start making your own Nut Mylk click through to Food Matter blog post here.

To see videos of all plant based mylk recipes being made, head over to FMTV and watch there*Note: TWC Members have a free FMTV Membership. Click here to activate.

 

Getting School Lunches Sorted: Follow-Up Support

Getting School Lunches Sorted: Follow-Up Support

Laini Oldfield | January 25, 2019

*IMPORTANT* – This post is follow-up support from a Facebook live on school lunches. It’s hosted inside TWC’s fabulous Facebook Group – “The Wholefood Collective Community”.

So, the info below may not make much sense to you until you watch it!

And watching it?

Well, I’m confident it will give you whatever it is you need to get your nutritious school lunch box making mojo back for the fresh new year.

Here’s just a few of the comments from the live attendees!…

     

 

To get in on all the juicy stuff:

1. Click here to join the Facebook Group

2. Once accepted, click here to watch the live

 

What’s covered in the live session?

  • The School Lunch Box Blueprint pdf is yours! See link below.
  • Motivation!
  • My biggest (but smallest) piece of advice
  • 5 strategies to get your kids on board
  • The 30 minute menu party, with a list of my ‘go to’ resources
  • 4 reasons to encourage your kids to make their own lunches
  • Our family’s morning routine
  • 4 time saving tips for the mornings
  • How to give variety throughout the week
  • See my ‘go-to’ foods for school lunches, and why I choose them
  • Last chance to join the Wholefood Collective and lock in Foundation Membership pricing f-o-r-e-v-e-r.
    We have a limited number of memberships available before the price increase Feb 1st. Get your free trial here.


*If you miss out, join the waitlist here and we’ll honour the Foundation Membership pricing.

Now to get stuck in to the follow-up helps!

 

My ‘Go-To’ Resources for the ‘Menu Party’

  • Georgia Harding’s Well Nourished Lunch box here 
  • Brenda Janschek’s Easy Wholefood Lunches here
  • Belinda Smith’s (The Root Cause) recipes here
  • The Ultimate Wholefood School Lunch Box Resource Guide from TWC here 
  • The Wholefood Collective’s recipe page here (lunch box category coming soon)
  • ‘Protein Packed Ideas for School Lunches’ from the TWC Community here
  • TWC “The Ones” recipe ebook. Available to TWC Members for free here
  • The Healthy Kids Lunch Box eBook here
  • Real Lunches, Real Easy by 100 Days of Real Food here

Recipe Filing

Sick of trying to track down that recipe you saw once in one of those ebooks? To get a step by step explanation of a dead-set easy (and free) way to file recipes digitally… click here.

 

TWC’s School Lunch Box Blueprint – downloadable PDF

Sometimes the hardest part of packing a healthy lunch box is knowing what to put in it, right?

Let’s make that simple.

I showed the live attendees the downloadable on my phone last night. And they seemed to like it…

It’s a formula for a balanced lunch box.

Divided up into food categories with ideas, suggested recipes and supports, hyperlinked within the document for your convenience.

Simply have the kids pack ONE thing from each category, and they’ll have a lunch that’s gonna give them all they need to thrive in the classroom, playground and beyond.

Save it to your device. Print it and stick it to your fridge.

Add your own ideas or follow the suggestions. Be flexible, this is just a guide.

And remember – don’t stress about this. Their lunchbox won’t be perfectly balanced every single day, and maybe it’ll take your family a while to find your groove with this and reduce all those packets.

The point is – just keep putting one foot in front of the other, make small improvements consistently, and enjoy the ride.


*The above image is not for download. It’s purely to demonstrate what the blueprint looks like. It’s just the first page and not hyperlinked to the supports. You’ll need to click ‘download’ below for access to the complete and hyperlinked file.

Mentioned Recipes

  • Waffles – supercharged and super yummy, by Ashley Jubinville, The Kitchen Coach. In fact, when our then 7 year old tried them for the first time, she’d had 3 and declared with enthusiasm, “Mummy! You’ve reached your goal! You made healthy yummy!” Woohoo! Click here.
  • Vegan taco mince (that my meat loving daughter LOVES and raves about to her friends), by Ashley Jubinville, the Kitchen Coach.
    Mince base here.
    Taco spice mix here.
    Cashew sour cream here. (Just use the basic recipe with 2 tsp Lemon Juice and 1tsp Apple Cider Vinegar, to make the cashew cream sour).
  • Hemp pikelets – this was hotly requested. I just throw it all in the blender by sight, so I’ll spend a few days perfecting it and I’ll send it through Messenger.
  • Gluten free wrap mix – Not a recipe per se, but a pre-mix that we LOVE. Get it here.

Dry Pre-Mix Recipes

  • The Seedy Sicilian Pizza Base – By Ashley Jubinville, found on FMTV, click here. Get your free 3 month Membership when you join the Wholefood Collective.
  • Crunchy Granolas – Maple Vanilla and Chocolate. Click here. Suuuper popular with the TWC Community.
  • Oat Pancakes recipe in the ‘The Ones’ ebook, free to TWC Members (just go to ‘Memberville’ on the website).
  • Waffles! As above. Click here.
  • A crumble topping (I haven’t written a recipe for this but it’s a mix of oats, quinoa flakes, coconut shreds, chia seeds, flaked almonds, LSA, and cinnamon. I just drizzle some raw honey over the top before cooking).
  • Whatever your family loves.

? Some notes on pre-mixes:

My advice? Try a bunch of recipes over time, pick out the family faves – the ones you go to make again and again, and make a big pre-mix of that.

Pancakes / bread / granola / crumble topping / cookie base….

We’re all different, with varying likes and dislikes. So when it comes to dry pre-mixes, it’s really what works for you and your family. It’s important to try a recipe in a smaller batch first, before investing time and money into a massive batch.

Some pre-mixes can be super nutrient dense like Ashley’s Sicilian pizza. Others can be as simple as a couple flours and baking powder popped together for ease of use.

Recommended Blog Posts

  • What’s the deal with sulphur? And why you definitely wanna get sulphur-free apricots and dried fruit. Here.
  • Protein Packed Ideas for School Lunches. Here.
  • Feeding Hungry Teenagers a Wholefood Diet. Here.
  • Oils Aint Oils explainer blog post by Ashley Jubinville, Australia’s leading Kitchen Coach.

Recommended documentaries to watch with kids


From me:
1. That Sugar Film
2. What’s With Wheat?
3. That Gut Movie

From live attendees:
4. The Paleo Way
5. Fork Over Knife
6. The Sugar Crash
7. And of course, FMTV (Food Matters TV). Get your free 3 month Membership to FMTV when you join the Wholefood Collective. 


How to: Variety over the week rather than the same food day in day out

From Belinda Smith of The Root Cause;

The first thing we need to really work out is whether our kids actually want variety. Some children are quite happy to have the same thing day in day out – change can sometimes trigger anxiety in kids, especially food changes. Some kids get bored, so variety is important. So get your kids involved and ask them about whether they want to have something different every day, every couple of days or whether they are happy to just eat the same every day until they tell you they are bored with it.


If variety is wanted, here’s my top 3 ways to give it to them:


1) Leftovers from dinner – the bonus here is that if your kids liked it for dinner, they will probably like it for lunch. If you want help in getting your kids to eat cold leftovers, Bel has a great education article she wrote about how she trained her kids to eat cold leftovers. (post this link to the comments – https://www.therootcause.com.au/how-to-get-kids-to-eat-cold-leftovers/)


2) Menu plan with your kids. Ask them to tell you their favourite lunches (or meals) and make yourself a menu plan for lunches. Keep it simple for yourself. For instance if they like sushi, have that on the same day each week. If they like a chicken and salad sandwich, make that on the same day each week. This sort of work can make it simple for you to plan each week and it creates a routine. During the school terms, routines and systems help reduce our stress.


3) Have a stash in the freezer – batch cook a few different snacks and keep them in the freezer.


There are loads of other ideas in The 5 Minute Healthy Lunchbox System eCourse, including 12 weeks of menu plans and shopping lists, over 140 kid and family friendly recipes. If you enrol using the TWC link, then you’ll get access to some great free resources from TRC including a Jumpstart Your First Lunchbox Guide with a menu plan and 9 recipes for the first week back at school. Bel will also give you her template on how you can pack your own wholefood adult lunches in a jar.

Live Attendees ‘Go-To’ Foods for Lunch Boxes

  • Zucchini slice
  • Savoury muffins
  • Miso, avo and cheese sandwiches
  • Mini quiches
  • Banana bread (blueberry banana bread)
  • Bliss balls
  • Shakes with banana and blueberries
  • Soup in winter
  • Meat balls
  • Quinoa and roast veg
  • Wholemeal pasta with cauliflower cheese sauce
  • Ashley’s seedy sicillian pizza
  • Cold chicken breast
  • Cherry toms
  • Plain corn chips
  • Pizza scrolls
  • Berry banana muffins
  • Quiche muffins with zucchini
  • Yoghurt with fruit
  • Muesli bars
  • Veg sticks and dip
  • Popcorn
  • Magic bean cake
  • Wraps
  • Chopped cheese
  • Olives
  • Raw chickpeas

 

Motivation

Here’s the ‘why’ for Belinda Smith of The Root Cause – Australia’s school lunch box guru.

Monday to Friday, 30-40% of what our kids eat comes from what we pack in their lunchbox. This food needs to nourish their body and brain. It needs to help with their ability to behave, concentrate, retain information and to socialise with their peers. What they eat can totally impact the dynamics of the classroom. Teachers right around Australia share stories of how they are spending vast amounts of time managing behaviour rather than educating, and this is impacting their stress levels.


Research shows that processed and refined foods impair brain function and have negative affects on mood and behaviour. Most Australian children today are eating 2-4 processed packet foods in their lunchbox a day. In 2017, The Root Cause with the support of a whole school of 320 students, undertook The Real Food Lunchbox Project where for 8 weeks, parents were asked to leave processed packaged food at home and the children were fed real food of fruits, vegetables, dips and smoothies for the crunch n sip, their recess and lunch snacks. The results were incredible. 59% of teachers surveyed saw an improvement in children’s listening, behaviour, concentration, working with others and being respectful for teachers. 64% specifically saw an improvement in concentration. At home, parents saw improvements in sleep, mood and energy levels, plus also children’s attitudes to fruits and vegetables changed.


So lunchboxes are super important to our children’s health and their ability to be the best version of themselves they can be.


But as the real food lunchbox project showed, a simple shift away from processed food to real wholefood, can make a massive difference to a child’s ability to behave, concentrate and learn.

And wow, I just loved reading YOUR motivation for bothering to figure out and persevere with this nutritious lunch gig! Check it out. Powerful stuff.

  • Keeping them at their best
  • Variety, healthy food that keeps them
  • To have a healthy happy family
  • Reducing the behavioural effects of additives and preservatives
  • Healthy children and establishing this as the norm while they are young
  • My motivation is seeing the difference in my son, his behaviour especially and it also feels so good to know I’m filling him with good stuff! And me too!
  • To keep my kids healthy and teach them about looking after their bodies and health
  • Good nutrition
  • Nourished without missing out
  • Keeps them going all day ?
  • Healthy but yummy options for my kids so hopefully they don’t develop auto-immune conditions like I have and my mum’s side of family
  • To nourish my little one with good food that don’t cause terrible behaviour after.
  • To reduce feral behavior in my children LOL
  • Health of my kids. ?
  • My motivation is to feed the kids the best food possible to keep their immune system at it’s best. And to avoid additives that cause health problems
  • To help my grandchildren with good nutrition
  • They always come home starving
  • Manage ASD and ADHD and general better health, give them what they need to be able to continue this good nutrition when they are older too
  • Anaphylaxis to preservatives and additives as well as providing the right energy throughout the day and help with behaviours
  • To have optimum health that they can sustain as they get older
  • So that she knows how good it feels to eat yummy healthy food
  • Help nourish my family
  • To establish good eating patterns, as an investment in their health into their older age
  • To make every meal and snacks good wholesome, nutritious and delicious
  • Managing my boys ASD
  • I only have a 7mo but getting ready already ?
  • I want to make sure my kids have the best opportunity each meal to nourish their little growing bodies so they can grow up happy and healthy
  • Food that they won’t bring home uneaten.
  • Hate food wastage especially when I can’t eat it due to intolerances
  • Healthy food fueling our bodies, and not feeling bad about eating Wholefood’s, as its all so good for you
  • Definitely Health, and what long term affects it has on their bodies.
  • I want my kids to learn to be healthy while they’re young so they can be healthy adults. And minimise the health risks that run in the family.
  • Starting good habits and passing on the knowledge of healthy eating
  • My 13D is awful with craving sugar and salt
  • Make sure we feed our bodies the good stuff to stay healthy
  • Just watched Bel’s live on school lunch today too! So much goodness and inspo for the beginning of the school year!
  • Hi ? keen to increase my knowledge on healthy eating for my family
  • My motivation is to feed my children food that fuels their brains, bodies and mind along with teaching them great eating habits! As a preschool teacher I have seen first hand the side effects of lunches that are full of rubbish! We see a massive change in behaviour with kids that eat healthy versus the ones that eat loads of packaged foods. I like going back to basics!
  • I want healthy eating to be their ‘normal ‘ and to give my kids the best start
  • Their health
  • My motivation is to keep my kids satisfied and nourished
  • Good nutrition for my kids
The Ultimate Back to School Resource

The Ultimate Back to School Resource

Laini Oldfield | January 18, 2019

School lunches.

We got this.

Scroll down for a top-notch compilation of school lunch box helps, ideas and recipes.

I’m excited to get our heads back in the game this year! Really.

Actually, I’ll be delegating, and simply supporting my kids to do their own lunches.

Enjoy this compilation of school lunch box helps. Remember to get your kids involved – show them this list and have them choose some go-to’s for this term.

Laini x

Getting School Lunches Sorted: Live & Follow-Up Support including lunchbox recipes & ebooks + TWC’s downloadable school lunch box blueprint

5 Ways to Get Back Your Lunchbox Groove in 2019!

 Cheeki Lunchbox 5 Lunchbox Tips

Stuck for School Lunches? Here’s a stack of help.

Top 10 Lunchbox Recipes for Back to School

Top 10 Lunchbox Recipes Beat the Treats

Taco Popcorn

Pop in a Snack With Taco Flavoured Popcorn!

Protein Packed Ideas for School Lunches

Break the Lunchbox Rut! 8 Sandwich- Free Options For the School Lunchbox

Replace Additive Laden LCMS with These Chewy Caramel Rice Bars

Chewy Caramel Rice Bars

Spelt Flour Pizza Scroll

Vegan Spelt Dough Pizza Scrolls

Load Up Your Lunchboxes in 2019 With These 10 Muesli Bar Superstars!

Muesli Bar Compilation

Lemon Poppyseed Oat Muffins Summer Hill Pantry

Lemon, Poppyseed, Oat & Coconut Muffins

Wholefood Chocolate Chip Cookie

Chocolate Chip Wholefood Cookie

The Well Nourished Lunchbox eBook by Georgia Harding of Well Nourished (with bonus Party Planner eBook).

 

The Root Cause’s 5 Minute Healthy Lunchbox System eCourse

 

We love to see your amazing kitchen creations! Tag us #myTWC in your Instagram posts and you have a chance to win a $50 voucher every month to put towards your Wholefood Collective shop.

 

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