Try these 3 lunchbox recipes

Filled and chilled wrap

Ingredients: Wraps (wholewheat is advisable for added fibre).

Choose a protein item, such as tinned tuna, or pre-cooked chicken, beef or pork strips.

Strips of carrots, cucumber and lettuce; sliced or diced tomato; pineapple.

Cheese, such as feta or cheddar.

Nuts, for example cashews, can be added for an extra healthy boost.

Flavour with a sauce, such as sweet chilli, Thai peanut, barbecue or mayonnaise.

– Prepare the wraps the evening before and chill in the fridge.

Savoury tartlets

Ingredients: Short-crust pastry (can be bought already prepared, or pre-made and frozen).

Choose from these filling suggestions, or come up with your own ideas: tomato, spinach, onion, precooked sweet potato or butternut, pepperdew, tuna, pre-fried or baked bacon, cold meat, such as ham, turkey or smoked chicken.

Grated cheddar or gouda.

Beaten egg and milk mixture, approximately 100ml milk to three eggs for 12 tartlets. Add half a teaspoon of baking powder for a ‘puffy’ texture.

– Dice the filling ingredients.

– Line a muffin pan with pastry, spoon filling in and top up with egg mixture.

– Bake at medium temperature until egg is set and pastry is golden brown.

– Tarlets can be frozen and defrosted the night before.

Mini pizzas

Ingredients: Basic pizza dough recipe (can be bought pre-made from some supermarket bakeries).

Tomato paste.

Choose from these topping suggestions, or come up with your own: tomato, pineapple, onion, pepperdews, peppers, mushrooms, feta, mixed dried herbs, salami, ham, or pre-cooked chicken or beef strips, mince or bacon.

Grated cheese – cheddar, gouda and/or mozarella.

– Dice topping ingredients.

– Shape dough into mini bases and spread tomato paste over.

– Layer toppings and cover with cheese.

– Bake on a flat pan or rack until bases are crispy.

– Can be frozen before or after baking, and prepared or defrosted the night before.

Follow these general tips with regard to ensuring your child has a balanced m\food intake.