Home Nurse: packing a school lunch with a nutritional punch

Each September, the return of the school lunchbox can often be met with dread by many parents around the country.

Even years into preparing them, it can still be the ultimate conundrum to find snacks which tick all the boxes - suitable for the lunchbox, nutritious, and also have the seal of approval by the young student.

Ultimately, we simply want our children to feel full and satisfied after their lunchbreak, fuelled with enough energy to sustain them through a day of learning and playing.

Ideally, the contents of a school lunch box should be balanced nutritionally.

It should include some easy-to-eat fruit or vegetables; a fibre-rich carbohydrate food, such as wholemeal bread, couscous, or pasta and dairy items, like cheese or yogurt, which are good sources of calcium and protein.

Other sources high in protein, like meat or eggs, will help to keep the young student fuller for longer. However, as most lunch makers will concur, it is important to include some nutritious items which are favoured by the child.

Even small portions of any nutrient-dense food will provide a little burst of energy which will help to combat any classroom energy slumps.

Young children especially tend to prefer bite-sized snacks, as they tend to be easier for them to handle while also being portable enough to eat outside on the yard. Bitesize pieces of fruit, vegetables, or cheese are ideal for little hands to manage.

Nutrient-dense snacks such as bananas, grapes, wholesome muffins, or homemade granola bars are also portable options which provide the child with a stable energy boost.

To make for easier lunch-making, and if time allows, preparing and baking some lunchbox items ahead of time can be extremely helpful on a busy school morning. Scones, flapjacks, and muffins all freeze well and defrost perfectly on the counter the evening before needed.

Plain water is the best drink to add to the lunchbox as sipping on water is the most efficient way to keep children hydrated throughout the day. Nutrient-rich milk is also a good option or a simple homemade smoothie.

These are best transported in a little thermos flask packed with an icepack to avoid the milk or smoothie from spoiling before lunch. Drinks with added sugar such as cordials and fizzy drinks are always best avoided.

Makes 12

This is a simple stir-together muffin recipe. It is ideal for making with a young cook who’d like to get involved with their lunch-making.

Ingredients

225g self-raising flour

50g oats

100g caster sugar

100g raspberries

3 eggs

150g Greek yogurt

100ml sunflower oil

2tsp vanilla extract

Topping - 1tbsp granulated sugar

Method

1 Preheat the oven to 200°C/fan 180°C/Gas 6. Line a 12 hole muffin tin with 12 large muffin cases.

2 Place the flour into a large bowl, with the oats, caster sugar and raspberries. Stir together.

3 Add the eggs, yogurt, sunflower oil and vanilla extract to a jug. Mix to combine before adding to the bowl with the dry ingredients. Using a wooden spoon stir well to combine.

4 Divide the batter evenly between the muffin cases. Top each one with a little sprinkling of sugar.

5 Bake in the preheated oven for 25-28 minutes, or until an inserted skewer comes out clean. Remove from the oven and transfer to cool on a wire tray. The muffins will keep for up to three days in an air-tight container. Sprinkle with sugar.

Makes 16

These multi-seed flapjacks, made with Irish oats and Irish butter, make for a delicious addition to any lunchbox. They keep well in an airtight container for up to five days, and they also freeze well too. I’ve added a mix of pumpkin, sesame, and sunflower seeds, which add extra nutrients, flavour and texture to the flapjacks.

Ingredients

150g butter

100g light brown sugar

4tbsp golden syrup

2tsp vanilla extract

350g oats

100g mix of seeds-pumpkin, sesame, and sunflower

Method

1 Preheat the oven to 200°C/fan 180°C/Gas 6. Line a 20cm x 20cm baking tin with greaseproof paper.

2 In a small saucepan, over a low heat, melt together the butter, sugar, golden syrup, and vanilla.

3 Once melted, take from the heat, stir through the oats and seeds, and stir to combine.

4 Transfer into the lined tin and press down well. Bake in the preheated oven for 18 minutes.

5 Take from the oven and place the tin on a wire rack. Carefully score 16 squares. Leave to cool completely in the tin before cutting fully and transferring to an air-tight container for up to five days.