Tag Archives: healthy lunchbox ideas

Courgette and mushroom patties

I’m always after ways to get more veggies into the children and myself. Hubby likes to do his own thing at lunch, so I made these as a preparation for the toddler, baby and my lunches. They were fast to make and went well warmed up with a salad for lunch. Make a batch, freeze a batch and feel smug all week.

Courgette Patties 2

Courgette and Mushroom Patties
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
43 calories
6 g
17 g
1 g
2 g
0 g
53 g
34 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
53g
Yields
12
Amount Per Serving
Calories 43
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 17mg
6%
Sodium 34mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 1g
Protein 2g
Vitamin A
3%
Vitamin C
11%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Spray olive oil x 5 squirts
  2. 2 courgettes, grated
  3. 5 mushrooms, grated
  4. 1 garlic clove, crushed
  5. 1 beaten egg
  6. 2 tbsp parmesan
  7. 1/2 ball mozzerella
  8. 75g cornmeal
  9. 1 tbsp fresh parsley, chopped
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. Saute the courgettes and mushrooms in a pan for 5 minutes.
  3. Add the garlic and cook for a couple of minutes.
  4. Leave to cool a little and then mix in the other ingredients. It will make a thick batter.
  5. Drop large spoonfuls onto a greased and lined baking tray. It will make about 12.
  6. Bake for 15 minutes.
beta
calories
43
fat
1g
protein
2g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette patties 1 

Courgette and Stilton Pinwheels

These little beauties are something that I always like to have a ready supply of in the freezer. They make an easy lunch and are great to take out and about. We are in that stage where the toddler boy likes to eat lunch early which is usually when we are out and about, so lots of packed lunches are needed. Seeing as he isn’t keen on sandwiches I have to be slightly more inventive. Savoury muffins, savoury flapjack and pinwheels all go down well. 

Courgette pinwheels 4

Courgettes are one of those vegetables that I love because you can add them into recipes without them being hugely noticeable. Grated courgette goes into a lot of things I make! Not don’t get me wrong, I’m not into hiding vegetables but I do like to add extra veggies to dishes when I can. My boy isn’t that keen on eating vegetables on their own so they need to be mixed into dishes. You could use any combo of toppings in these, be inspired by your fridge!

Courgette pinwheels 1

You could use pastry to make these, however I prefer pizza dough. I tend to make a large batch of the dough in the bread machine, make pizza with half and then make these with the rest. Knock them up, bake and freeze in a freezer bag. They defrost pretty quick for an easy, healthy lunch.

Here they are before baking…..

Courgette pinwheels 2

 

 

Courgette pinwheels 3

 

Courgette and Stilton Pinwheels
Yields 8
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Cook Time
20 min
Cook Time
20 min
141 calories
21 g
4 g
4 g
5 g
1 g
70 g
94 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
70g
Yields
8
Amount Per Serving
Calories 141
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 4mg
1%
Sodium 94mg
4%
Total Carbohydrates 21g
7%
Dietary Fiber 1g
4%
Sugars 0g
Protein 5g
Vitamin A
1%
Vitamin C
4%
Calcium
1%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Pizza Dough Recipe (I make double and make a large pizza with the other half of the dough)
  2. 140ml water
  3. 75g wholemeal bread flour
  4. 150g white bread flour
  5. 1 tbsp olive oil
  6. 1/2 tsp yeast
Topping
  1. 1 tbsp tomato puree
  2. 2 tsp red pesto
  3. 1/2 courgette grated
  4. 50g grated stilton
  5. 2 slices ham sliced (optional)
Instructions
  1. Make up the pizza dough, you could mix by hand and leave to rise or make in a bread machine.
  2. Roll it out on a floured surface, to a rectangle.
  3. Spread the tomatoe puree and pesto on the top.
  4. Cover with the courgette, stilton and ham.
  5. Roll it up longways (see picture) and slice into 2 inch pieces, it should make about 8-9.
  6. Grease and flour a baking tray, pre-bake the oven to Gas Mark 5.
  7. Turn each piece so the filling can be seen from the top (see picture).
  8. Place into the oven and bake for 20 minutes.
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calories
141
fat
4g
protein
5g
carbs
21g
more
Dietitian UK https://www.dietitianuk.co.uk/

Beetroot, Courgette and Cheddar Pesto Pinwheels.

I love a bargain and I love using up leftovers. This recipes combines both! Using some puff pastry I found reduced to 16p and the veggies that were in need of being eaten quick. This was a bit of a gamble as I haven’t cooked a whole heap with beetroot but the sweetness of the beetroot really works and it gives these a beautiful colour.

Beetroot is packed with the phytonutrients: Betalain, a good antioxidant, this gives them their red colour.  They also contain a good amount of folate, manganese and potassium plus provide fibre. 

Although puff pastry isn’t something I would recommend people eat everyday, this recipe is packed with veggies and makes a good alternative for lunches. 

 

Dietitian UK: Beetroot, courgette and cheddar pesto  pinwheels

Beetroot, courgette and cheddar pesto pinwheels.
Yields 10
Quick to make, easy for luncboxes.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
55 calories
2 g
8 g
4 g
3 g
2 g
47 g
65 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
47g
Yields
10
Amount Per Serving
Calories 55
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 65mg
3%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 2g
Protein 3g
Vitamin A
3%
Vitamin C
7%
Calcium
6%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 roll of prebought puff pastry
  2. 1 tbsp tomato puree
  3. 1 tbsp pesto
  4. 2 grated beetroot
  5. 1 medium grated courgette
  6. 80g grated cheddar
Instructions
  1. Let the puff pastry defrost enough to be unrolled.
  2. Spread on the tomato puree and pesto, mixing them together as you spread.
  3. Grated over the beetroot and courgette making sure the whole sheet of pastry is covered.
  4. Grate the cheese on top. Just a thin layer is fine.
  5. Roll up.
  6. Slice into 10-12 pieces and place on a lined baking tray.
  7. Bake at Gas Mark 7 for 20 minutes,
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calories
55
fat
4g
protein
3g
carbs
2g
more
Dietitian UK https://www.dietitianuk.co.uk/

Homemade bready swirls/pinwheels

So this is our first vlog in a long time. It’s taken me a while to work out a time when my kitchen is not looking like a bomb has hit it, whilst also having 2 happy kids and a charged video camera. Phew. I made it. 

Lunches are the one meal that I really find can….

a) get boring,

b) I forget about and then have to rummage in the fridge and hope for the best and

c)  is often eaten out of the house so needs to be well planned.

My kids are not great fans of sandwiches, so I try to have a creative lunch making session once a week and involve them as much as I dare. Savoury scones, pizza pinwheels and snack boxes with a range of crackers, veggies and whatever I have to hand are all favourites in our house. These bread swirls are great as they really are quick to make. My kids love to cook as you will see. I try to let them help as much as possible, it always leads to eating and mess, but also teaches them valuable skills and it’s good communication time too. If you don’t cook with your kids then I would really encourage you to give it a go. 

Bready Pinwheels
Yields 15
A quick, easy recipe that is great for lunch boxes, for making lunches for interesting and for sneaking extra veggies into lunches!
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
117 calories
16 g
11 g
4 g
4 g
2 g
53 g
303 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
53g
Yields
15
Amount Per Serving
Calories 117
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 11mg
4%
Sodium 303mg
13%
Total Carbohydrates 16g
5%
Dietary Fiber 1g
3%
Sugars 1g
Protein 4g
Vitamin A
4%
Vitamin C
2%
Calcium
11%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300g self raising flour
  2. 40g butter
  3. 180ml semi skimmed milk
  4. 100g cottage cheese
  5. 1 tomato chopped finely
  6. 50g cheese grated
Instructions
  1. Preheat the oven to Gas Mark 4.
  2. Grease a baking tray.
  3. Weigh out the flour and butter. Rub the butter into the flour.
  4. Add the milk and mix well to a dough.
  5. Knead lightly and roll out to a rectangle about 3cm thick.
  6. Spread the cottage cheese, tomato and cheese over the surface.
  7. Now roll up like a swiss roll.
  8. Cut up into chunks about 3cm thick.
  9. Place on the baking tray and bake for 15 minutes.
Notes
  1. Try other toppings, get creative!
beta
calories
117
fat
4g
protein
4g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/