New lunchbox favourites

New lunchbox favourites

It can be a challenge finding ways to make new and interesting kids’ sandwiches. Try these 25 tempting sandwich fillings and lunchbox fillers as part of your child’s school lunch.

For a sandwich made with two pieces bread or one pita pocket.

Peanut butter fillings

To peanut butter and extra-light cream cheese spread, add:

1.    + mashed banana
2.    + raisins
3.    + chopped apple
4.    + sliced celery

  • Peanut butter may be substituted with any other nut butter.
  • A batch of these fillings will last in the fridge for up to five days.
  • These fillings can be frozen.

Egg fillings

To one hard-boiled egg, add:

5.    + grated capsicum + Marmite
6.    + grated courgette + mild mustard
7.    + thinly sliced mushroom + fresh basil or oregano

  • A batch of these fillings will last in the fridge for up to three days.

Cream cheese fillings

To extra-light cream cheese spread, add:

8.    + chopped pitted dates + chopped nuts
9.    + chopped dried apricots + chopped nuts
10.  + raisins  + grated carrot
11.  + canned crushed pineapple in juice (drained) + grated carrot
12.  + shredded celery + chopped nuts
13.  + chopped olives + alfalfa

  • A batch of these fillings will last in the fridge for up to five days.
  • Add as many vegetables as you like.
  • These fillings can be frozen.

Vegan fillings

14.  + hummus + grated carrot + lettuce
15.  + mashed roasted pumpkin* + corn kernels + chopped nuts
16.  + avocado + bean sprouts + mustard + lemon juice
17.  + mashed canned beans + sliced cucumber + lettuce
18.  + homemade tomato pasta sauce + roasted eggplant + chopped nuts
19.  + pesto + sliced cucumber + lettuce
20.  + mashed cooked eggplant (roast whole eggplant in oven for 30 minutes and scoop out insides) + chopped olives + canned beans

  • A batch of these fillings will last in the fridge for up to three days.
  • *This pumpkin filling can be frozen.

Fish and meat fillings

Either avoid fish fillings in hot weather (as they can begin to go off even in insulated lunchboxes), or freeze these sandwiches the night before and place them frozen in the lunchbox the next morning.

21.  + canned tuna in spring water, drained + grated courgette + avocado
22.  + smoked salmon shavings + sliced capsicum + lettuce
23.  + thin slices roasted meat + sliced roasted vegetables such as capsicum, onion, mushrooms, eggplant or pumpkin + mustard
24.  + thin slices roasted meat + rocket + sliced cucumber
25.  + sliced cooked chicken breast + avocado + reduced-fat mayonnaise

  • A batch of these fillings will last in the fridge for up to two days.

Lunchbox tips

  • Although onion, spring onion and chives enhance the flavour of many sandwich fillings, their strong smell may make your child self-conscious about their breath.
  • Think twice about tomato sandwiches. Tomato slices look great when fresh but after three hours in the sun, sandwiches are soggy and unappetising.
  • Vary bread to keep sandwiches interesting: use white high fibre, wholemeal, ciabatta, pita.
  • Serve any new ingredients (celery, courgettes, mushrooms) at home first before you use them in the lunchbox.
  • If your sandwich filling is rich in vegetables but low in protein, boost protein with a snack such as a handful of nuts or a small pottle of low-fat yoghurt. If the filling is rich in protein, include carrot sticks as a snack.
  • Know your child’s preference: some children like variety in their lunchbox, while others prefer routine: ‘only peanut butter sandwiches this week’ or particular sandwich fillings for particular days.
  • To get your child’s ‘buy-in’, involve your child when preparing their lunchbox.

Make ahead lunchbox fillers

Rice and vege frittata
Banana dog
Tasty mince balls
Super smoothie

Author: Yvonne Walus

Healthy Food Guide

First published: Feb 2011

2017-06-22 16:18:35

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