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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
Gluten-Free Zucchini Fritters

Gluten-Free Zucchini Fritters

Natural Evolution | January 8, 2019

 

Learning to cook with Natural Evolution’s incredible green banana flour will change your gluten-free & gut-healthy cooking for good! Natural Evolution’s green banana baking flour is a unique, power-packed source of dietary fibre, which is rich in prebiotic fibre resistant starch for optimum gut health—baking that loves your belly. This flour is high in essential minerals and vitamins—potassium, zinc, magnesium and manganese and Vitamin E—transforming your baked treats into nutrient-rich health foods.

 

Ingredients

2 medium zucchinis, grated
3 eggs
¾ cup Natural Evolution Green Banana Flour
1 tsp baking powder
Pinch of salt
Pinch of pepper
Pinch of curry powder
1 medium onion, finely diced
4 rashers of bacon (optional)
3 tbsp pine nuts (optional)

 

Method

1. In a large frying pan cook the diced onion and bacon until the onion starts to become caramelised.

2. In a large bowl add eggs, green banana flour, baking powder, salt, pepper, curry powder, pine nuts and the pre cooked onion and bacon. Mix until well combined.

3. In a large oiled fry pan add dollops of fritter mixture (size to your liking).

4. Cook on medium heat for 3-4 minutes each side or until golden.

5. Serve with your favourite sides, picture served with smash avo. Enjoy!

 

Visit Natural Evolution’s website to learn more about the benefits of green banana flour and Natural Evolution’s journey.

Share your great brunching whole food creations with us on Instagram with #myTWC

 

Beetroot, Spinach and Caper Salad with Creamy Dressing

Beetroot, Spinach and Caper Salad with Creamy Dressing

Kate Parker | November 19, 2018

 

This is the perfect salad to take to a barbeque to impress a crowd, throw together on a weeknight or spend a couple of hours in the kitchen perfecting. For the quick version use canned lentils and baby beetroots, but for a more whole food approach cook your lentils and beets from scratch!

 

Salad Ingredients

1 can of baby beets
1 can of brown lentils
200g of baby spinach leaves, washed
A couple of handfuls of finely shredded red cabbage
1 red capsicum finely sliced
1 Lebanese cucumber sliced
1 small red onion finely sliced
1 punnet of alfalfa sprouts
1/3 cup of roughly chopped flat leaf parsley
1/2 cup of alfalfa sprouts
1/4 cup of capers, drained (and washed if you prefer the salted variety)
1/4 cup of sunflower seeds
1/4 cup of sesame seeds

Dressing ingredients

1/4 cup of raw cashews, soaked for four hours
Juice of 1/2 a lemon
Zest of 1/2 a lemon
1 tsp apple cider vinegar
1 tsp maple syrup
1 clove of garlic roughly chopped
2 tbsp of olive oil
1/4 cup of water
Salt and pepper

 

Dressing Method

Prepare the dressing first by placing all ingredients in a blender and blend until smooth and adjust seasoning to taste. If it looks too thick thin out with a little more water.
If you have a high powered blender you don’t even need to soak your cashews. Once blended until smooth set aside while assembling your salad.

 

Whole Food Method

First prepare lentils, having soaked overnight or for six hours, by placing in a heavy-based saucepan with a couple of bay leaves and bringing to a boil, then simmering until tender. Drain and set aside. While the lentils are simmering cut fresh beets up into bite-sized pieces and bake in a foil-covered tray with a splash of olive oil, balsamic vinegar and seasoning for about an hour, until fork tender. You can keep your lentils and beets warm for a warm salad, or allow to cool for a cold salad.
For extra flavour toast your seeds as well.

Quick method

Rinse and drain lentils and set aside.
Drain canned baby beetroots, cut up into quarters and set aside.
Toss together salad vegetables and plate up onto plates.
Drizzle with creamy cashew dressing and top with lentils, sliced beetroot, seeds and capers.

This recipe serves 4.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

 

Share your fresh creations with us on Instagram with #myTWC

 

Jewelled Persian Rice Salad

Jewelled Persian Rice Salad

Kate Parker | November 19, 2018

 

This Persian inspired salad has so many of my favourite Persian flavours – pomegranate, mint, cinnamon, nuts and olive oil – which all come together spectacularly in this show-stopping salad.

A little bit of turmeric goes a long way to make this bejewelled salad burst with colour and the colours of gold, red and green play beautifully together in this dish.

I love to get the almonds roasted almost to the point of burning so they’re extra toasty, roast a little longer if you’d love this effect too.

 

Ingredients

2 cups of basmati rice 
1 tsp turmeric powder
1 pomegranate, seeds removed
1 cup dried cranberries
4 radishes, finely sliced
1 cup of almonds, roasted and roughly chopped
1 medium red onion, finely diced
½ tsp ground cinnamon
½ tsp ground cumin
1 handful of mint leaves, roughly chopped

Dressing
2 tbsp pomegranate molasses
2 tbsp olive oil
1 tbsp lemon juice
1 clove of garlic, minced
Salt & pepper

 

Method

1. Prepare rice by washing until the water runs clear.

2. Add 3 cups of water to a medium-sized saucepan along with the turmeric.

3. Bring rice to the boil, then reduce to low until the water is gone. This should take 10-12 minutes.

4. Remove from heat and allow to stand for two-five minutes. Remove lid and fluff with a fork then set aside to cool.

5, As rice is cooking, roast the almonds for 4-8 minutes at 180 degrees. Check on them so they don’t burn. Once roasted remove and set aside to cool.

6. Prepare the dressing by adding all ingredients to a small jar and shaking to emulsify and set aside.

7. Add the cooled rice to a mixing bowl and toss rice as you pour over dressing gently. This will allow the oil to coat the rice and help it to separate in the salad.

8. Add remaining ingredients, sprinkling the spices over to spread evenly and toss to combine, serve warm or cold. This salad can be made 12-24 hours in advance if kept in a tightly packed airtight container to prevent the rice from drying out.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

Share your salad creations with us on Instagram with #myTWC

 

Strawberry, Avocado and Caramelized Pecan Salad

Strawberry, Avocado and Caramelized Pecan Salad

Kate Parker | November 19, 2018

 

Serve up this fresh and zingy salad full of special elements with your Christmas lunch!

Prep by washing and salad spinning rocket, make salad dressing and caramelized pecans ahead of time. Slice up strawberries and avocado just before serving, then toss all ingredients together with dressing, setting aside pecans to sprinkle over the top so they stay crispy.

 

Ingredients

1 bag of baby rocket, washed and drained
1 punnet of strawberries, sliced
1 avocado, sliced
1 cup pecans
2 tbsp rice malt syrup
Pinch of salt

Dressing
Juice of 1 lime
2 tbsp olive oil
Salt & pepper

 

Method

1. Heat a wide based fry pan on low heat and add rice malt syrup. When it becomes runny add pecans and stir to coat and add a good pinch of quality salt.

2. Caramelize over low heat for 10-15 minutes, or until you notice the syrup caramelizing to form toffee strands forming and all the nuts coming together into one large mass.

3. Turn off the heat and press with a spoon to flatten out and separate as much as possible.

4. Put aside to cool completely, separate as needed once the toffee has set.

5. While nuts are caramelizing make the dressing by adding all ingredients to a small jar and shaking to emulsify & pop in the fridge.

6. Slice avocado and strawberries and toss with rocket and dressing.

7. Place into a salad dish and top with pecans.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

Share your colourful summer creations with us on Instagram with #myTWC

 

Israeli Ktzitzot (Chicken Fritter) Recipe

Israeli Ktzitzot (Chicken Fritter) Recipe

Sharon Selby | November 19, 2018

 

Ktzitzot (pronounced as Ktsitsot) is one of my favourite recipes which has been passed down from generation to generation, one that reminds me of my grandmother’s home, love and simplicity.  I absolutely adored my grandmother and as a child, I spent all my summer holidays with her in her tiny flat in Israel. Fortunately, we enjoyed a lot of time together and my wish came true when she met my son, her great-grandson, before she passed away at 100 years old.

Since my mother’s side of the family comes from the Middle East I was lucky enough to experience some beautifully delicious and flavoursome whole food dishes. Every dish was made from scratch and absolutely nothing was processed. However, probably my favourite dish she would make was the simplest. Introducing ‘Ktzitzot,’ a Hebrew word referring to little burgers or patties made of ground meat, usually chicken or lamb. This version is with chicken. It’s inexpensive, simple, tasty and a great healthy meal or snack. When I was younger I couldn’t pronounce the word for these heavenly discs of goodness but came close.  They are known still to this day as ‘sick socks’!

As a child, I used to eat these tucked into pita pockets, grated salad, with lashings of hummus and tahini. However, since going off gluten I just wrap these beauties in a large salad leaf with the same extras and it’s just as delicious. I am literally transported back to my childhood when I make a batch of these for my son, who loves them, it appears, just as much.

These last in the fridge a few days but I recommend freezing them ASAP, otherwise, every time you or a family member passes the fridge they are irresistible to ignore and disappear in a flash. These are fabulous to take on a picnic, add to school lunch boxes or enjoy as a delicious spread at the garden table with salads, olives, boiled eggs and dips on a beautiful summers day.

From my family’s kitchen to yours, enjoy.

Prep time 15 minutes
Cook time 30 mins
Total time 45 mins
Serves: 30 – 40 mini patties

 

Ingredients

2 chicken breasts minced
2 onions finely diced
2 full bunches of parsley, stalks removed, minced or finely chopped
A teaspoon of salt
Teaspoon of pepper
6 – 8 eggs
Organic sunflower oil for frying

 

Method

1. Mince the onion and parsley in a food processor and place into a large bowl.

2. In the same processor add the chicken breast and mince until smooth and add to the bowl with the onion and parsley.

3. Add 6 eggs to the bowl along with the salt and pepper and mix well.  Add additional eggs if needed.

4. Heat a large frying pan with coconut oil and spoon 1 tablespoon of mixture into the pan.  Try and fit as many in as this is the time consuming part of the recipe. Once they go quite opaque and brown around the edges flip over to cook on the other side.

5. Have a plate with absorbent paper ready and once cooked on both sides place on to the paper and proceed making the rest until you finish.

6. Allow to cool and place in the fridge or in batches in the freezer.  These taste great cold or reheated.

 

Tips for this dish

1. It’s important to use a ton of parsley.  When I say two bunches, I mean just that, not handfuls.  I buy two bunches of parsley from the store and use the whole lot.  In fact, the mixture will look more green than anything.

2. For the egg add 6 in straight away and combine well.  If you feel the mixture needs to be a bit more liquid add an extra egg or two.  It’s always easier to add than take away. This goes for the seasoning as well.

3. When you shallow fry these in batches, try one and see if the flavours need adjusting.  Trust me you will love doing this important ‘quality control’ measurement.

 

In memory of my beautiful Nanny Flora.

 

Find more delicious, nutritious recipes, healthy eating articles, courses and classes on Sharon’s website, Deliciously Allergy Free.

 

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