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School Lunches and Snacks

School Lunches form an important part of your child's day. Not only is it a time for social interaction and play with other children, it is crucial they have a good lunch to keep their energy levels up so they can continue their school day at their best.

  1. Sanwiches
  2. Quick Snacks
  3. Drinks
  4. Tuna with Corn Salsa
  5. Pappadum Snacks

Sandwiches

Most school lunches contain a sandwich of some description. Variety in the sandwich is the key to avoid your hard work ending up in the bin or being swapped in the playground for a packet of chips. Below is some suggestions for different sandwich fillings you can prepare for your child's lunch box.

 

  • Tuna or salmon with low fat mayonnaise
  • Bananas mashed with ricotta cheese
  • Lean ham and fruit chutney
  • Chopped egg, cucumber and lettuce
  • Curried egg
  • Avocado, bean sprouts and tomato
  • Chicken, low fat mayonnaise and lettuce
  • Ricotta or cottage cheese, tuna and snow pea sprouts
  • Avocado instead of margarine
  • Cheese and salad
  • ham and salad
  • chicken and salad
  • polony and tomato sauce

Snacks

Snacks are also an important part of the daily food intake, especially for children. The following snack ideas are relatively quick and easy to prepare and can be packed for school or prepared at home in between main meals. Variety is a key factor in keeping your child interested in food and offering them healthy snacks instead of junk foods is important. Child obesity in Australia is increasing at an alarming rate. Make sure you model healthy eating and the enjoyment of healthy foods to your children as you are their role model for future dietary habits they will develop.

Quick Snacks

  • Slice of fruit loaf / bun / raisin bread
  • Small handful of rice crackers
  • Rice cakes with a thin scrape of reduced fat cream cheese (Philadephia light) or Vegemite. TIP: Reduced fat cream cheese mixed with drained tuna is also a quick and easy topping for rice cakes
  • Handful of home made pita chips. Cut pita bread into triangles, sprinkle with a little parmesan cheese and bake at 180 degrees for 15-20 minutes or until crisp
  • Celery sticks with a thin smear of peanut butter topped with sultanas
  • Fresh fruit. Whatever is in season. Apple, Pear, Banana, Mandarin, Oranges, Mango.....or make your child a small fruit salad in a container or canned fruit snack pack
  • Small handful of dried nuts and fruit (NB: Be aware that nuts are only recommended for children 5 years and over and food allergies)
  • Simple salad containing lettuce, snow peas, feta and cherry tomatos
  • Fruit/Pumpkin or plain scones
  • Sushi Rice Roll with avocado, sprouts, carrot and tuna (Very delicious and very easy to prepare)
  • Vegetarian quiche or frittata (see frittata in dinner recipes, makes great leftover snacks)
  • Low fat cheese cubes or sticks
  • Rissoles or meatballs
  • Slices of low fat cheese, carrot sticks, celery sticks with hommus (chick pea) to dip it into
  • Small Container (remember it's a snack) of assorted salads eg. pasta, rice, potato
  • Hard boiled egg
  • Bread roll lightly buttered
  • Pancake with a bit of mashed banana for a different taste
  • One cup of plain popcorn (no butter added) HOME ONLY
  • Small container of plain non-flavoured yoghurt with some mashed fresh food added and mixed in 

For more healthy snack ideas that will encourage your child to eat a healthy diet visit the recipe section on the go for two and five website.

Drinks

It is also important to encourage your child to drink plenty of water. Unlike a lot of sugary drinks on the market water is good for you and an adequate intake promotes good health. It is essential that you provide your child with a sufficient amount of water in their lunch packs as all the running around and learning they do during the day can easily cause dehydration.

Dehydration strongly influences physical ability and concentration levels so make sure your child gets enough water. According to the crunch and sip school initiative supported by the goverment the daily intake of water chidlren require is:

  • 1 litre for 5-8 year olds,
  • 1.5 litres for 9-12 year olds,
  • 2 litres for 13+ years

If your having trouble getting your child to eat enough fruit and veges or drink enough water ask your child's school to enquire about the crunch and sip program.

Tuna with Corn Salsa

Shopping

  • 180g of tuna in springwater (drained)
  • 270g can of corn kernals
  • 1/2 a red capsicum
  • 2 shallots thinly sliced
  • 1/2 a cup of spreadable light cream cheese
  • Vita-Wheats or healthy equivalent

Directions

  • Place tuna. cream cheese and shallots in a bowl and stir until combined
  • Combine capsicum and corn in a separate bowl
  • Spread the cream cheese evenly over the vita wheats
  • Top with the corn and capsicum salsa and serve. YUMMY!!!

Thanks Nelle, Innaloo

Pappadum Snacks

Shopping

  • 12 Mini Pappadums
  • 200g natural yoghurt
  • 1 lebanese or small cucumber finely chopped
  • 8 cherry tomatos cut into quarters
  • Lettuce leaves
  • Olive oil spray

Directions

  • Spray pappadums with olive oil
  • Place 2 pappadums on a microwave-safe plate lined with non-stick baking paper.
  • Cook in microwave on high for for 1-2minutes or until crisp
  • Repeat for all pappadums
  • COmbine yoghurt and cucumber in a bowl
  • Line pappadums with lettuce leaves
  • Top with Yoghurt mixture and tomatoes and serve

Thanks, Nelle Innaloo