School lunch ideas

Are your children heading back to school soon? Give their lunch box a healthy make-over, select a combination of foods containing carbohydrates, calcium, vegetables, fruit and proteins.

Here are four healthy lunches to get you started:

Tuna rolls: Split wholemeal rolls and spread with mayonnaise, then fill with canned tuna, corn kernels and semi-dried tomatoes. Pack with popcorn, dried apricots and a carton of yoghurt.

Pita sandwiches: Halve pita pockets, spread with pesto and fill with slices of roasted or barbecued chicken, brocconcini, watercress or lettuce and grilled zucchini. Add a small container of fruits in natural juices, grape tomatoes and almonds or walnuts.

Roll ups: Place lavash bread on a sheet of baking paper. Spread with hummus, then top with grated carrot, sliced cheese and avocado. Roll up tightly, using paper as a guide. Cut into thirds. Pack with a small mandarin, a bunch of grapes and a few miniature cheese wedges.

Frittata: Make a frittata, starting with 6 whisked eggs. Add cooked sliced potatoes, cherry tomatoes, cheese and herbs, or canned salmon or tuna. (Frittatas are a great way to use up leftover vegies.) Add mixture to a hot frying pan and cook over medium heat until 3/4 cooked, then transfer to a hot grill and cook for
a further 5 minutes or until browned. Cool. Serve, cut into slices, with sticks of cucumber and carrot, along with a bottle of water, a muesli bar and an apple.