Healthy
Lunchboxes
Top tips & ideas for a yummy, healthy lunchbox
Lunchbox 10
VEGGIE FRITTERS
BOILED EGG
TINNED APRICOTS IN FRUIT JUICE
RICE PUDDING
MILK
You could bake the fritters in the oven instead. To do that, lightly spray a non-stick muffin tin with oil and divide the veggie mixture between the muffin cups. Bake for about 15 minutes at 180C
Instead of using fresh garlic, you could use 1tsp of garlic granules or a tsp of garlic puree
Remember, always choose tinned fruit in juice rather than syrup to keep the sugar content down
Some children may not want to have milk, it is fine for them to have water instead. Try to still include some dairy in their lunchbox for example cheese cubes
To make this lunchbox suitable for children from aged two to teenagers, go to the Portion Size page.
The Things to Consider page will also help parents with younger children to cut food appropriately, making sure lunchboxes are safe.
Recipe: Veggie Fritters
Serving:
Preparation time:
Serves 4
15 mins
Cook time:
10 mins
Difficulty rating:
HARD
INGREDIENTS
• 2 courgettes
• 2 medium carrots
• 1 tin of sweetcorn
• 4 eggs
• ½ cup of flour
• 2 garlic cloves chopped
• 1 teaspoon of dried parsley
• 1 teaspoon of salt
• 1 teaspoon of pepper
• Oil/low calorie cooking spray
METHOD
1. Grate the courgette. Squeeze handfuls of the grated courgette tightly to remove extra water. Place it into a large mixing bowl
2. Grate the carrot and add to the courgette
3. Add the flour, chopped garlic, sweetcorn, eggs, parsley into the bowl with the carrot and courgette
4. Season with salt and pepper
5. Mix all the ingredients together
6. Spray a non-stick pan with low-calorie cooking spray or 2 tablespoons of oil
7. Once the oil or cooking spray is hot, add one heaped tablespoon of the fritter mixture and flatten out the top to make the fritter flatter for cooking
8. Cook for 3-4 minutes per side, or until golden brown. If they brown too quickly, reduce the heat
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Serve with spinach and some plain yoghurt
Instead of flavouring with just salt, pepper and dried parsley, get creative with other herbs & spices
Try swapping the parsley for a teaspoon of dried cumin and coriander
