Tag Archives: healthy lunches

Starting School:Tuna, Avocado and Quinoa salad.

This week Miss K has started school! Oh My Days, how did she get to be so grown up? We’ve spent a couple of weeks getting all the uniform ready and talking through what happens when you go to school, preparing as best we can. She went from extreme excitement, to being anxious, full of tears and needing a lot of cuddles, back to being excited. Thankfully so far the first week has gone well. A few tears but nothing major.

So now with quieter house and the “crackers and cheese” girl out for lunch I’ve started to focus more on making our lunches more exciting and more delicious. I’m also on a move to make the hubster eat healthily. Wish me luck πŸ˜‰

I pretty much love quinoa. It’s wheat free, it’s got a great texture and it is high protein which makes it filling. So this lunch is a perfect one if you have a busy afternoon and need fuel to keep you going. Both hubby and I had lunch and literally sat there saying “Wow that was delicious and filling”. I ate it before teaching my many Pilates classes and was full until teatime (which is a small miracle).

I cooked the quinoa at breakfast time whilst we ate our cereal and left it with the lid on until after the school run. It was then a doddle to chop up all the veggies, mix in and leave in the fridge until lunch.

Dietitian UK: Tuna and Avocado Quinoa Salad

Tuna, Avocado and Quinoa Salad
Serves 2
A filling, satisfying and tasty lunch for home or lunchboxes.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
555 calories
59 g
36 g
24 g
32 g
4 g
789 g
132 g
14 g
0 g
19 g
Nutrition Facts
Serving Size
789g
Servings
2
Amount Per Serving
Calories 555
Calories from Fat 205
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 36mg
12%
Sodium 132mg
5%
Total Carbohydrates 59g
20%
Dietary Fiber 16g
62%
Sugars 14g
Protein 32g
Vitamin A
29%
Vitamin C
98%
Calcium
11%
Iron
28%
* 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. 1/2 cup quinoa
  2. 1 cup water
  3. 1 avocado peeled and chopped
  4. 2 beetroot chopped
  5. 2 tomatoes chopped
  6. 1/2 inch cucumber chopped
  7. 1 tin tuna
  8. 1/2 tbsp olive oil
  9. 1 juiced lemon
  10. salad leaves
Instructions
  1. Cook the quinoa in the water, simmer for 10 minutes and then leave to steam and cool with the lid on the pan.
  2. Chop the veggies up and mix into the cooled quinoa.
  3. Flake and add in the tuna.
  4. Mix the lemon juice and olive oil together and pour over the quinoa salad.
  5. Toss gently and serve on a bed of salad leaves.
beta
calories
555
fat
24g
protein
32g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/

Savoury Muffins: now you can have your cake and eat it for lunch.

Sssh until last weekend I was a savoury muffin virgin! Why had no-one introduced me to these lovelies before? I made them on a whim. My kids are really not fans of sandwiches, in fact I’m wondering  about just doing away with bread altogether in our house (my husband may have something to say about that one). So I’m always on the lookout for new lunch combos. Otherwise my kids will turn into crackers….. well they are already a bit crackers to be honest πŸ˜‰

This little stunner of a recipe hits a bonus point. It is a great way to get extra vegetables in. 

I cooked these up and had to actually stop the small people from eating them all. 4 of them went as a bedtime snack!

Dietitian UK: Jboy with Spinach Muffin

On Monday I send them with a packed lunch to a playgroup with my husband and this week EVERYTHING in their packed lunch was eaten. So my new theory is muffins make the world a better place.

 

Dietitian UK:Spinach Savoury Muffins

Savoury Muffins
Yields 12
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
152 calories
15 g
26 g
8 g
4 g
2 g
61 g
287 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
61g
Yields
12
Amount Per Serving
Calories 152
Calories from Fat 75
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 26mg
9%
Sodium 287mg
12%
Total Carbohydrates 15g
5%
Dietary Fiber 1g
3%
Sugars 1g
Protein 4g
Vitamin A
27%
Vitamin C
6%
Calcium
10%
Iron
7%
* 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. 225g self raising flour
  2. 100g cream cheese
  3. 150g fresh spinach or 6 lumps of frozen spinach (I didn't weigh it)
  4. 1 egg
  5. grated nutmeg
  6. 150ml semi skimmed milk
  7. 60ml oil
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. Measure the flour out.
  3. Mix in the cream cheese and spinach with the grated nutmeg.
  4. Now add the egg and the milk with the oil.
  5. Mix to a lumpy batter.
  6. Spoon into muffin cases and bake for 20-25 minutes.
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calories
152
fat
8g
protein
4g
carbs
15g
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/