90 lunch box recipes : healthy lunchbox recipes for kids : a common sense guide & gluten free...
TRANSCRIPT
LunchBoxRecipes:HealthyLunchboxRecipesforKidsandAdults.CommonSenseGuide&GlutenFreePaleoLunchBoxCookbookforSchool&
Work
JaneBurton
TableofContents
TheNutritionalLunchboxFoodPreparationandOtherTipsMySecretNutritionWeaponLunchBoxRecipeTipsMyHealthyStealthyMethodLunchboxPlanningforBusyMoms&DadsPackingtheLunchboxFoodsforBetterHealthStealthBomberSuperfoodListFoodAllergiesAllergyFreeSubstitutesforRecipesRolledOats&HoneySmoothieColdBusterCitrusJuicePineappleandOrangeSmoothieSalami&ChickPeaSuperSaladLentil&AvocadoSaladGreenMonsterSmoothieCupsChickenandGreenGrapeSaladHamRolyPolysPlumJuiceTummyTonicLunchboxChickenNuggetsAppleChipsPeanutButterBananaSmoothie
BolognaSausageWrapsAvocadoandEggSaladAsianChickenLettuceWrapChickenEggFamilyYummyPorkPattiesEasyQuinoaConfettiAntsOnaLogBerryLaDiDaFruitSaladAppleCiderColeslawQuickQuinoaSaladAsparagus,TomatoandRocketSaladCoconutCreamDipTahiniHummusEasyGuacamoleDipApplePieBallsChocolate&ApricotBonBonsCarouselCaramelDipSweetChiliDipCucumberDipOnTheGoSnackPackSelfRisingFlourRecipeGlutenFreeCornDogMuffinsGlutenFreeGranolaMiniMediterraneanTartsCarrotandAppleMuffinsGlutenFreeBrowniesNuttyBananaMuffins
GlutenFreeSavouryMuffinsChocolateZucchiniBarDateCarobTrufflesHomemadeKetchupLittleLunchboxMeatballsTastyRaisinMeatballsPerfectPumpkinPieOMGOmeletRollEasyCrustlessPopeyeQuicheHomemadeMayonnaiseBakedAppleBeautiesPumpkinBananaBreadSuperChiliBeefLunchMiddleEasternCouscousEasyLunchboxFrittataAsparagusinaBlanketGingeredApplesauceGlutenFreeBreadSesameCrackersGlutenFreeDonutsGlutenFreeRaspberry&AlmondMuffinsBabySpinach&BaconQuicheCornDogsBananaNutLoafSpiceGirlWhoopiePiesAlmondFlourBrowniesAllergyFreeTortillas
AppleCinnamonChipsMoroccanLambSkewersCornflakeChickenCordonBleuAllergyFreeChocChipCookiesQuickCrunchyChickenStripsMuesliBarMagicNut,Egg&GlutenFreeChocChipMuffinsZucchini&SalmonHashBrownsCranberry&WalnutPowerBarsCoconutFlourCranberryMuffinsEasyTunaMornayMagicEasyMiniQuichesCrustlessZucchiniTartletsHoneyCinnamonCaramelizedNutsEggplantChipsHoneyGlazedDrumsticksPaleoLemon&PoppyseedMuffinsLunchboxBeefJerkyColdMiniToastTreatsEasyRiceBubbleSliceBaconWrappedChickenEasyHomemadeHummusPrunesWrappedinBlanketsEasySpicyCrabMeatDipSuggestedGoodReadsCopyright
TheNutritionalLunchbox
Withover90illustratedhealthylunchboxrecipeideas,thisbookwillhaveyourkidseatingandenjoyingtheirluncheseachandeveryday!Italsogivesacompletecommonsenseguidetoplanning,preparingandpackingnutritiousluncheswithloadsofhelpfultipsandinformation.Weleadbusylives,sogettingtheschoollunchboxorganizedisgoingtosavetimeandgiveushappykids.You'lllovemystealthbombersuper-foodlisttoo!
AppearanceANDnutritionoflunchboxfoodisimportant...hereiswhy.
TheMagicofaHealthyLunchBox!
Weknowthatfoodisvitaltoourmentalandphysicalwell-being.Wealsoknowthatfartoofewchildrenareenthusiasticabouteatinghealthyfoodswhenitcomestotheschoollunchbox.However,thetrickistosendthekidstoschoolwithfoodsthatarenutritiouswhilestillbeinginterestingandtasty.Thiswillhelpourchildrenmaintaintheirmetabolismandtheirenergylevels,hencebeingabletoconcentrateandhavemorefunduringtheday.
Duringtherapidgrowthperiodsfromabouttheageof5to12,weneedtosupportthisgrowth,especiallywithcalcium,ironandprotein.So,encouraginggoodeatinghabitsearlyoncanhaveasignificantbeneficialeffectonkid'sgeneralhealthandoverallabilitytocopewiththementalandphysicalchallengestheywillfacethroughouttheirteenageyears.
Unfortunately,waytoooftenthelunchboxcanbefilledwithhighsugar,highfatandhighsaltfoodsbecausetheyarepreferredbythekidsandtheyarequickandeasilyboughtatthesupermarket.Ofcourse,sometimespeerpressurecomesintoplay,whichmakesitevenmoredifficulttoencourageyourchildto
eatgoodfoods.Alunchboxwithaplaincheesesandwichandanapplejustaren'tgoingtodothejobdayafterday,solet'slookatsomeotheralternatives.Balanceandnutritionisveryimportant,butyouneedtoberealistic.Trytoofferavarietyoffoodsandchangethemupregularly.Fiberisveryimportanttooaseatingmanyhighlyprocessedfoodsonaregularbasiscanwreakhavocwithdigestionandcausetummyproblems.LearnmoreaboutnutrientsinfoodsattheUSNutrientsDatabasehere.
Foodallergiesandfoodintolerancecanvaryinsymptomsandseverity.Anallergyisaresponsebythebody'simmunesystem.However,afoodintolerancedoesnotaffecttheimmunesystem,butisbelievedtobecausedbydifficultytocompletelydigestsfoods.Ofcoursethisiswhysomanypeoplelookforgluten-freerecipes.Ifyoursonordaughterconstantlyhasasoretummyanddigestionproblemsthenyoushouldconsultyourdoctor.Coeliacdiseaseresultsfromsensitivitytoglutenwhichisaproteinfoundinmanycereals.Lactoseintoleranceistheinabilitytodigestssugarsincow'smilk.ManypeopleturntothePaleodietwhichisbasedaroundeatingnaturalfoods.Paleoalsofocusesoneatingnutrientrichfoods.Thegeneralguidelinessuggestremovingprocessedfoodsandallfoodsassociatedwithdigestionirritation.Thistypeoflifestylediet,alsoknownasthecavemandiet,isalotmoregentleonthedigestivesystemandgeneralhealth.IfyouthinkthismayhelpyourchildyoucanreadmoreaboutthePaleodiethere.
Goodsourcesofironincludemeat,cannedtuna,chocolate,anddriedfruits.Goodsourcesofcalciumincludeyoghurt,cheese,milk,tofu,cannedsardines,flourandleafygreens.Makingyourownhealthydrinksandfreezingthemisafavoriteofmine,andthemanyoptionswillbeshownthroughouttherecipes.
ThisrecipebookisinMetricandImperialMeasurements,howeverifyouneedhelpwithmeasurementconversions,Googlehelpsyouconvertmeasurementstocupshere.Selectfromthedropdownboxwhatyouwanttoconvert.
FoodPreparationandOtherTips
Allergiescanbeserious,soeducateyourchildtonotsharetheirlunchandviceversa.Themainculpritspredominatelyarenuts,eggs,dairyandseafood.Manyschoolsnowdon'tallowthesefoodsincaseofaccidentalallergicreactions.Contacttheschool,findouttheirpolicyandaskaroundaboutanyotherinformationthatmaybehelpfultoyouandyourchild.
Ifyourchildneedsallergyandglutenfreerecipes,thenthisPaleoAppetizerbookmaybeveryhelpful.Itincludesglutenanddairyfreerecipeslikecakes,quiches,tarts,kalechips,dips,meatballs,saladsandskewersetc...allperfectforthelunchbox.
Usenatural,lowsugarfruitdrinksormakeyourownjuices.Imakeahealthy,vitaminpackedjuice,freezeitinsmallbottlesandputitinthelunchbox.
Thisservesthreepurposes;asachillerpack,ithelpssavespaceandit'sahealthycolddrink!(IevendothiswhenI'mawayfromhomeandonthego)You
cankeeptheweightofthelunchboxdownbyincludingadrinkdoublingasafreezerpack.Youcanalsofreezeahalffilledbottlethenightbeforeandtopitupinthemorning.Thiswayitwillslowlythawoutduringtheday.Ifcondensationandmoistureisaproblem,popitinaplasticbag.
Chillingisreallyimportantforanyitemsthatneedtobekeptcoldsuchasmeats,eggs,riceanddairyproducts.
Choiceofcontainersiswideandvaried,butbepractical.Considerwhatfitsintoyourchild'slunchbox.Onlyusecontainersizesyouneed,savingspaceandbulk.Considerhowyouwillwashthem.
Besuretheyarearesuitableforthedishwasherifyoudon'tintendwashingthembyhand.
Besurethelunchbox,containersandbottlesareeasytoopenANDclose.NothingworsethanthekidscominghomewithuneatenfoodsbecausethelunchboxturnedintoaPandora'sbox!
Besurethefoodismanageableforlittlefingers.
Makefoodseasytoaccessandwrapupagain.
EncourageNowaste-Don'tforgettotellthekidstobringhomeanyleftoversforeatinglater...orforyourpetorthebackyardchickenstoeat!
Ifmakingsandwiches,besuretheywon'tbesoggyandfallenapartbylunchtime.Thisisdefinitelyonewaytogetalunchnoteaten.
MySecretNutritionWeaponASimpleIdeawithExcellentResults.
Oneofmysecretsupernutritionweaponsismakingmyownjuice,freezingitinsmallbottlesandsendingitinthelunchboxasacoolerpackedfullofgoodnessandvitality.SoitdoublesasachillerpackANDahealthy,superV8juice.Makeblendedjuicesthatyourchildlikesand“stealthbomb”insomehighnutrientfoodswhilestillmakingthejuicetastedelicious.Thehealthyingredientsinhomemadejuicesareknowntogetloadsofnutrientsintothebodyfast.Soofcoursethesearewonderfuldrinkstohaveinanylunchbox,orinthefridgethroughouttheday.Thetrickistoaddabouthalffruitforsweetnessandtaste,thenahandfulofveggieswithadashofcitrusforzing.Ofcoursemanyothergoodiescanbeincorporatedtoo,whichIsuggestinmyjuicerbook.
Ifyouwantsomemakeahead,highvitaminnaturaltastydrinksforthekidsthencheckoutmyjuicerrecipesbook.Mykid'sfavoritejuicesincludeabalanceofsweetandtangyfruitsplusvegetables.Theyaresurprisinglyyummy!
LunchBoxRecipeTips
Beingcreativecouldmeanthedifferenceinwhetherornotthelunchwillbeeaten.Thinkpartyfoodsfortheyoungerchildren...it'sallinthepresentation!Bustoutthecookiecutterifneedbe,letthekidshelpchoosetheirshapes.
AddalittleSurprise!
Addasurprisetomakethelunchboxanenjoyableadventureworthopening.Itmaybenotes,orotherlittletreatsfortheyoungerchildren.Thinkback...wastheresomethingyouenjoyedseeinginyourlunchbox?Maybeaddthat!
MakePreparationFun!
Getthekidstohelpiftheyareyoungerandwanttogetinvolved.Thiscouldbewhatittakestomakethatlunchboxcomehomeempty!Allowextratimetopackthelunchsoyouaren'tinahurryandstressedout.PerhapshaveanhouronaSundayafternoonwhereyoucanpreparelunchesforthefollowingweekandfreezethem.Showyourapprovalifthekidshelp!
Theserecipeideascanbepackedupandusedforschoollunches,orhomesnacksorlunchesontheweekend.Justserveonaplateathome,orpackintoyourchild'slunchboxwithcoolingifrequired.
Ifyoursonordaughterhasafavoritefoodthentrytoincorporateitintotherecipeswhereitmakessense.Iftheyhaveafoodtheycan'tstandorhaveanallergytoit,leaveitout!Haveyouheardthesaying"throwingoutthebabywiththebathwater"Inotherwords,sometimesadaptingtherecipetosuityourchild'sneedsisbetterthannorecipeatall!Samecommonsenseapproachgoeswithhealthylunches;don'toverdoitbecausethekidsmayrejectanyhealthystuffalltogether:(
Therecipeportionsarelaidoutinstandardmealquantities.Thisisgoodbecauseyoumaywantleftoversorneedenoughtoserveafewchildren.Theycangointhefridgeforthenextdayanyway.Maybeyouwanttoeatsomeforyourselfforlunch!Anotheroptionistherecipescanbehalvedforlunchboxrecipesifdesired.Thefreezercanbeuseful.
SubstitutestotheRescue!
Ifyoudon'thaveaparticularitemyouneedinthepantry,useyourimaginationwithswappingingredients.Youmayneedtodothisifyourchildhasallergyproblems.Ifarecipecallsforcow'smilk,usesomethingelsesuchasalmondmilk.Beawarehoweverthetastewillofcoursebedifferentandnotas"strong"ascow'smilk.Thereisalottobesaidforgoodoldnaturaltraditionalpasturedfullcream,notthickenedorlight...butagaindependingonthefoodintolerance.
Ifarecipecallsforsugarandyoudon'twanttousesugar,thensubstituteitwithyourfavoritesweetenerlikehoney,steviaordates.Ifyoudon'tlikeusingsoysauce,substituteitwithcoconutaminos.Samewithflour,therearemanyoptions.Youwillbeawareofyourchild'sneeds.Youcanbuyglutenfreefromthesupermarketeasilytoday,ifyouusecoconutflouritsoaksupliquidinrecipescomparedtootherflours,ontheotherhand,almondflourdoesnot.
Almondflourisafavoritebecauseit'shighinprotein.Applecidervinegarisamildtastingversatilevinegar.Itandricewinevinegarcanbeusedinplaceofwhitevinegar.RedwinevinegarispopularinAsianfoods.Ifyouonlyhavewhite,tryusinghalftheamountbecauseitismoresour.Ifyouwanttomakethecarrotandapplemuffinsbutdon'thaveapplesonhand,useasimilartexturedfruitlikepeachorbanana.
Althoughthisbookisinimperialandmetricmeasurements,youmayfindtheselinkshelpfulforcookingmeasurementconversions.IalsousethisGoogleweightconverterifIgetstuck.Justselectwhatyouwanttoconvertfromthedropdownbox.
Don'tStressifitDoesn'tWorkOut
Asbusymumsanddads,theleasthelpfulthingtodoistostressoutbecausearecipedoesn'tquiteworkout.Bereasonable,it'snottheendoftheworld,ifneedbeexperimentbecausequalityandproductsANDovensareallslightlydifferent.GotoplanBifyouareinahurry.Haveabackupplan;makeaquickandeasyrecipeinstead,grabsomethingoutofthefreezerorletyoursonordaughterbuylunchthatday.
MyHealthyStealthyMethodThe
HealthyStealthyMethod
Sometimesthe"stealthmethod"ifhelpful,youcaneasilyincorporatecertainfoodsintoeverydayluncheswhilestillhavingthemtastedelicious!Adaptingcertainrecipescanhelpboostnutritionalvalueforkid's(andadult's)lunchboxmeals.I'moftenaddingahandfulofthis,andateaspoonofthatintothelunchboxrecipesandhomemadejuicestotransformthemintoa"superfood"meal.
Addtheingredientswhereitmakessense.Forexample,Iaddchiaseeds,flaxseedoil,greens,and/ordatestohealthbars,cakesorsmoothies.Throwinsomeextrachoppedvegetablestoyoursavoryrecipesandfruitstoyoursweets.Theadditionofnuts,seeds,herbsandspicesarewonderfultoo...getcreative,manydeliciousrecipesarebornlikethis!
Throughouttherecipesinthebookyoumayfindhealthystealthyingredientssuggested.Theseareofcourseoptionalasyouknowmoreaboutthelimitationsofwhatyoursonofdaughterwillorwon'teat.Ifoundagradualadditiontocertainfoodsusingthestealthmethodisthekeytonutritionalsuccess!
Remember,ifyoutakeeverything"nice"out,andputlotsof"notsonice"ingredientsin...don'tbesurprisedifthelunchisn'teaten...wouldyouwanttoeatit?Sometimestherehastobeacompromiseorbalance.
LunchboxPlanningforBusyMoms&
Dads
PlanningtheLunchBox
Thebalancingactbetweenyouravailabletimeandcreatinganutritiouslunchboxcanbeachallenge.However,alittleforwardplanningcangoalongway.Herearesometips:
Writeashoppinglist.Beforeyougoshopping,consideryourlunchboxmenuoverthenextfewdays.Youwillprobablybeabletoplanmuchofyourlunchboxfoodfortheentireweek.
Considerleftovers.Youmaybeabletoincorporateleftoversfromdinnerthepreviousnight.Forexample,youmayhavesomechickenandcouscousleftovers,youjustneedtogetsomewrapsorfruittogowiththese.
Forwardpreparation.Trytoprepareofasmuchaspossiblethenightbefore.Thisensuresthestressofrushinginthemorningwillbeminimal.Havethelunchboxes,utensilsandplasticcontainersetc.alloutreadytogo.Someluncheswillbeabletobepackedthenightbefore,whichmakeslifealoteasier.
Considerfreezingfoods.Freezingfoodsinsmallbatchescancutdownontimedrastically.Sobesuretoconsiderfreezingsmallamountsreadytobeusedwhenyouneedthem.Justwrapthemappropriatelybeforeyoufreezethem.
Waterisbestforhydrationinsummertime.Wenowknowitplaysavitalroleinconcentrationandjustplainfeelingenergized.Headachesarecommonlyexperiencedwhenwedon'tdrinkenough.Youcanfreezehalfabottleofwaterthenightbeforeschool,andthenfillitupthenextmorning.Thisactsasaniceblockcoolertokeepyourfoodchilled.Healthyjuicesasanalternativewillbediscussedlater.Givingbothduringsummertimeisagoodidea.
PackingtheLunchbox
PackingaSuccessfulLunch
Thereareafewpointstomentionhere.Oneisthatcertainfoodsneedtobeadequatelychilled
soyourchilddoesn'tgettummytroublesor
aboutofsalmonella!Twois,
firstimpressionscount.Ifyoursonordaughteropensuptheirlunchboxtofinditlookssquashedorjustplainandboringthentheymaynotwanttoeatit.Ofcoursechildrenvaryandyouwillknowwhatyourchildislikeinthisrespect.Trytokeepthelunchbox,visuallyappealing,easytoopenandeasytoeat.Thereisnothingworsethanalunchcominghomebecauseitwasjusttoodifficulttogetto,orbecauseitwassquashed.
Includeasurprise.Thelunchboxritualwillbemuchmoreenjoyableifyouincludealittlesurprise,evenjustafewtimesaweek.Thismaybeaspeciallittlemoistwipetocleanstickyhandsaftereating,asmallspecialtreatorahandwrittennoteofencouragement.ForthatChristmasorbirthdaypresentyoumaywanttoincludesomenicecutleryorcontainersforthelunchbox…somethinguniquejustforthem.
Keepitcold.Therearemanychoicesavailableforlunchboxesandcontainers,includingdrinkcontainers.Trytogetasizethatisappropriatefortheneedsofyourchild.Youdon'twantahugelunchboxinasmallschoolbag;definitelyonewaytohaveafrustratedchild.Unlesstheschoolprovidesarefrigerator,considerbuyingandinsulatedlunchbox.Ofcourseanotherpopularoptionistousefreefrozenminiicecoolerpacks,oruseahalffrozendrinkbottle.Imostlyusethisoptionbecausethiswaytherewasnospacewastedinthelunchbox,becausethedrinkcanbeusedthroughoutthedayasitthawsout.Onreallyhotdaysifyouthinktheicewillbemeltedbylunchtimethenyoucanfreezetheentirebottlethenightbefore.Itisveryimportanttokeepespeciallymeatsanddairyfoodcold,sobesurechillingthelunchisdonecorrectly.
Wrapitproperly.Tomakeiteasierforyoursonordaughterbesureto
wrapthefoodssotheystaytogetherandareeasytogetat.Ifyouthinkthefoodmaysquash,thenusesmallcontainersinsteadofplasticorpaper.
Washthelunchboxaftereachuse.Besuretowasheverythingthoroughlywithhotsoapywaterwhenthelunchboxcomeshomeeachday.Wipedryandhaveitreadyforthefollowingday.
Theimportanceofdrinks.Todaythereareliterallyhundredsofoptionsforboughtdrinks.Ifyoucanfindnaturaldrinksthatdon'thavemuchaddedsugarsandpreservativesthenthesemaybeagreatoption.However,duringthesummermonths,youshouldincludeatleastonecoldwaterbottleunlessthekidshaveaccesstogoodwateratschool.Andremembereveniftheydohaveaccesstoittheymaynotuseit.Drinkfountainscanbeslightlyunhygienicsopackingthatextrawaterbottlewouldbeagreatidea.Ifyourchildwon'tdrinkwater,thenitisbettertohavesomeformofliquid.Exploreotheroptionslikenatural,lowsugar,lowpreservativecordialsandjuices.Makeyourownjuicesassuggestedbelow.
Getthekidstohelp.Ofcoursenotallchildrenwillwanttohelpyoupacktheirlunchbox,butsomewillandthisinvolvementcanmakeforaverysuccessfullunchboxexperienceforeveryone.Perhapsallowthemtoaddonefavoritethingtoencouragetheirparticipation.Bribery…Well,maybejustalittleperhaps.
Abalancedlunchbox.Besureyourchild'snutrientsarebeingmetintheirlunchbox.Justthinknatural,interesting,nutritiousandvariety.Throughoutthedayandweekyoumayliketodivideportionsofvegetables,salad,fruit,meat,dairyandstarchyfoodslikebread.Thismaybeatallorder,soifyoumisssomethingonedaythenadditthenext.Similarly,ifyougiveaunhealthyspecialtreatoneday,don'tgiveitthenext.
FoodsforBetterHealth
FoodsLoadedwithNutrition
Itisanunfortunatefactthatwearebombardedwithmanyaddedcolors,flavorsandpreservativesinmanyofourfoodstoday.Trytominimizeprocessedfoodsandincorporateasmanynatural,wholefoodsandrawfoodsintoyourdietaspossible.
Thisisabasiclistoffoodsthatarehelpfultoourhealth.(It'shereinmyJuicerRecipesbook.)Ilovethisbookbecausejuicesareatasty,easywaytogethighamountsofnutrientsintothekid'sbodiesfast!Firingupthejuicermachinebeforeorafterschoolisnotonlyrefreshing,butagreathealthyimmuneandenergybooster.Don'twehateitwhenthekidscomehomefromschoolwithacoldandtheneveryoneinthehousecatchesit!Ihavenoticedabigdifferenceintheirabilitytofightoffthe"bugs"whenIuseavarietyofhomemadejuicesregularly.
Whilemanyfruitsandvegetableshaveavarietyofhelpfuleffectsonourbodies,thisisjustasnapshotofafew,andsomeofthebenefitstheyhold.
Naturalproteinboostersforweightgainandvitalityincludeeggyolk,nutbutters,groundnutsandseeds,milks,soypowder,goodqualityprotein
powdersandcottagecheese.Don'tforget,usingyourmusclesbuildsmuscle!Almondflourisafavoriteglutenfreealternativetowheatflourasitishighinprotein.Cabbagejuiceisgoodforthestomachandtreatingpepticulcers.Leafygreenvegetablejuicecanhelpittreatinglegulcersandsores.Beetsaregoodforcleansingtheliver,gallbladderandbowel.Naturalsweetenerscanbeusedsuchassoakeddates,raisins,andprunes.Datesugar,maplesyrup,carobpowderandrawhoneyarealsogood.Appleandpineapplejuicearegoodtohelpcoverupa"yucky"taste.Cayennepepperisgoodforcirculation.Alfalfaisgoodforbowelhealth.Anise(herb)willhelpreducegasinthestomach.Citrusfruits,andanyfruit/veghighinascorbicacidhelpboosttheimmunesystemandfightcancer.Carrotscontainbetacarotenewhichhelpfightinfectionandcancer.Coriander(cilantro)isgoodfortheheartandthedigestivesystem.Dandelionisamilddiuretic.Datesareloadedfulloffibreandareagreatalternativesweetenertosugar.Greatforconstipation.Echinaceaisagooddetoxifyingagentforcleaningthelymphaticsystem.FigsandprunesareanaturallaxativeGrapesareagoodbloodpurifier.Kaleishighincalciumandgoodforourteethandbones.Lemons,orangesandgrapefruithelpeliminatecatarrh,andboostimmunesystem.Lentilsareamusclebuildingfood.Mangoesaregoodfortheintestines.Milkisacompleteprotein.Lettucecanslowdigestion,butisgoodforinsomnia.Parsleyisatonicforthekidneysandbloodvessels.Mintisgoodtohelpcovera"yucky"tasteandalsogoodfordigestion.PineappleisagoodsourceofmanganeseandvitaminC,greatforthebloodanddigestion.Pomegranateisgoodforurinaryproblemsandisadetoxbloodcleanser.Papayaisgoodforintestinaldisorders.Prunesarehighinfibreandgreatforconstipation.Alsoanaturalsweetenerinfoods.Radishisgoodforcatarrh.
Sageisagood"wakeup"herbandalsogoodforthesinuses.Spinachisgreatrawindrinks,butdon'toverdoitbecauseitcontainsoxalicacid.Thymehelpsalleviateheadaches,asthmaandcoldsymptomsassociatedwiththeupperrespiratorysystem.Watermelonisgoodforthekidneysandisabloodcooler.Watercresshelpseliminatefluidsfromthebodybecauseitishighinpotassium.WheatgrassishighinIndolewhichhelpspreventcancer.Itishighinmanybeneficialenzymes.
StealthBomberSuperfoodList
SoWhatisaSuperfood?
Basically,asuperfoodisanutrientrichfoodwhichisbeneficialforhealthandwell-being.
HereisamyfavoritelistofsuperfoodsandhealthystuffIlovetoaddintomyrecipesandthelunchboxwhereverpossible.Thetrickistoaddthemstealthily...knowoneknows,buttherecipestilltastesyummy!Withteenagersyoucanstarttoeducatethemthathealthystuffcantastegoodaswellasbegoodforthem.Forexampleask"didyouenjoythosemeatballsyouhadforlunchtoday?"iftheysayyes,tellthem"that'sgreatbecauseIaddedsomedicedspinach".Letthemknowtheextrathingshavebeenaddedwhentheyhaveenjoyedsomething.Ofcoursekidswithfoodintoleranceproblemsandallergiesmayneedtooptforglutenfreeandnaturalfoodsonly.
Althoughwaterisn'tafood,ithastobementionedbecauseitisSOgoodforourhealth.Ihaveaglasseachmorningtofireuptheol'kidneys!Hydrationintheformofwaterorotherhealthydrinksisessentialforyourson'sordaughter'sconcentrationandgeneralwellbeingthroughouttheday.
Rememberyouneedtobeawareofanyfoodallergiesyoursonordaughtermayhaveandworkaroundit.IfI'munsureofanewingredientorwanttotestsomethingoutIjustaddalittleforthefirstfewtimes.Anyway,hereismynutrientdenseshortlistofnaturalfoodsIaddtorecipesandjuicesregularly.Usethemandyourbodywillloveyouforit!
ChiaSeedsPumpkinSeedsSunflowerseedsSesameSeedsSardinesDarkchocolateBerriesFlaxseedOilGojiBerriesCranberries(berriesgenerallyaregreat)Nuts(bewareforthosewithallergies)OatsDriedFruitAlfalfaSproutsLeafygreensApplesKaleSpinachMushroomsDatesPrunesRawhoneyFreshFarmEggsGarlicChiliOliveOil
Others:-
Freshhomegrownherbs
FreshhomegrownfruitsandvegetablesFreshfishFreshspicesBananaBeetrootCinnamonMushroomsQuinoa
FoodAllergies
Allergiescommonlyoriginatefromfoodslikenuts(especiallypeanutsandBrazilnuts),eggs,berries,dairy,wheatproducts,orangesandshellfish.Theintolerancemayvary.Theymayinclude;stomachpainanddiarrhoea,nauseaandvomiting,wateryeyesandsneezing,swellingoftheface,tongueandormouth.Ifyourchildsuffersfromthesesymptomsorappearstobeunwellaftereating,especiallyonaregularbasis,orfromacertainfoodconsultyourdoctor.
Youmayneedtomonitor,remove,replaceandobservewhichfoodseemstobegivingtheproblems.Alwaysinformyourschooloranywhereelseyourchildmaycomeintocontactwithfoodsifconcerned.Withrecipes,ifindoubt,leaveaningredientout.
EducateyourchildNOTtoshareanythingfromtheirlunchboxwithothersandtellthemtoONLYeatwhat'sintheirlunchboxifallergiesareaconcern.Althoughitgoesagainstwhatwewouldnormallyteachourkids,explaintothemitcouldmaketheirfriendsvery,verysickiftheysharetheirfood.Foryoungerchildrenteacherhelpandsupervisionisrequired.
AbouttheRecipes...
Irecognizewearealldifferentwithadifferentsetofneeds.Ihavedonemybesttoincludeallergyfreerecipeideas,buttherewillbesomerecipesinthisbooknotsuitableforthosewithparticularallergies,soreadcarefullyanddon'tusethatrecipeorleaveouttheoffendingingredient/salltogetherifunsure!YoucantryusingalternativesubstituteslikeEner-Geggreplacerforeggs.Manyoftherecipeswillincludesubstituteideasorsimplysayoptional.Dairyfreemilkssuchasalmondandcoconutmilkareagoodsubstitute,youcancheckoutmycoconutmilkandalmondflourrecipeshereifyouneedideas.Differenttypesofflourscanalsobesubstituted.Nutscanberemoved,usesunflowerorpumpkinseedsforsimilartasteandtexture,orperhapsadd
fruitsinstead.IknowifI'munsureofsomethingIonlyaddatinyamounttostartwithtotestitout.
AllergyFreeSubstitutesforRecipesEveryone'srecipeandallergyneedsaredifferent,sopleaseadapt,removeorsubstituteingredientsthroughoutthefollowingrecipesifrequired.Igiveoptionswithmost,butyouwill
needtotailorsomeoftheingredientstosuityourchild'sallergy,food
intoleranceortaste.Commonsenseprevails;ifyourchildisallergictonuts,substitutewithseedssuchassunflowerandpumpkinwhichalsohavethatnutty
flavor.Commonpopularsubstitutesareeggreplacer,almondmilk,coconutmilk,almondflour,coconutflour,orother
glutenfreesubstitute.Oatandricemilks
maypossiblybeworthatrytoo.Coconutcreamisdairyfree.Checkoutwhatyourlocalstorehastooffer.Thesetwobooksofminegiveyouspecificalmondandcoconutbased
recipeswhicharedairyfree&glutenfree.
Althoughmanykidsdon'thaveasugarallergy,ifweightgainisaconcernusethemorenaturalsweetenerssuchasSteviaandagavenectar.Ilikeusingdates,prunesandhoneyforhealthysubstitutes.
RolledOats&HoneySmoothie
Bananaispopularforbreakfastsandinthelunchboxbecauseitismorelikeafood...filling,satisfyingandhealthyforkids.Smoothiesareeasyandquicktopreparewhenrushinginthemorningstoo!
Ingredients:
1/4cupold-fashionedrolledoats1/2cupplainlow-fatorstandardyogurtorcoconutcream1banana,roughlychopped1/2cupmilkofyourchoicesuchasalmond,coconutorregular2tsphoney1/4tspgroundcinnamon
Directions:
1. Combineeverythingintheblender.Pureeuntilsmooth.Youmayadd½cupoforangejuicetooifdesired.
ColdBusterCitrusJuice
Juicesarebeneficialtogetnutrientsandvitaminsintothebodyfast!Theyareagreatenergyboosterandworkreallywellinthelunchboxbecausetheycanbefrozenbeforehandifdesired,thendoubleasachillerpackandarefreshingdrink.
Don'twehateitwhenthekidscomehomewithacoldtheycaughtfromtheirbestfriends!Helppreventandtreatacoldwiththispowerfulvitamincocktail.
Ingredients:
2oranges,peeledandquartered1/2grapefruit,peeled(iftoosourforyourchild,use2kiwifruitsinstead)1/2lemon,peeledbutkeepaboutatspsizeofpeel(optional)1/2lime,peeled
Directions:
1. Peelfruits,butkeep1/4ofthelemonpeelonifthekidstastebudscanhandleitforextracoldfightingproperties.Pushthroughthejuicerandfreezeasachillerbottlereadyforthelunchbox.
Mineloveitlikethis.Lemonpeelsarefullofsuper-flavonoids.Ifindthisrecipecanbehardonthetummy,soeatsomethingwithit,ordilutewithwater.Refreshingsummertimedrinkandasootherforwintercolds!
PineappleandOrangeSmoothie
Gingeraidsdigestion,orangeisagoodstarter.Greatmorningorlunchsmoothiethat’sextrarefreshing!Puthalfofitinabottleforthechilledlunchbox.
Ingredients:
12ozsfreshorangejuice1/2cupdrainedpineapplechunksorpieces1¼cupsvanillayoghurt1/4tspnfinelygratedgingerifyourchildlikesit(optional)
Directions:
1. Combineallingredientsinblenderandblendonhightillsmoothandfrothy.
Gingerisgreatfordigestionandnausea.Garnishwithasliceoffavoritefruitorpartiallyfreezeanduseaachilleddrink.
Salami&ChickPeaSuperSalad
ThisisanonPaleoRecipe,butnonethelessanexcellentsourceofnutritionforlunchesonoccasion.
Ingredients:
1smallcanofchickpeas,rinsedandthoroughlydrained1/2-1cupgrapeorcherrytomatoes,halvedabout1roastedcapsicum,thinlyslicedabout2cupsofbabyspinach&rocketleafymixabout1cupshavedspicynaturalsalami,cutintothickstrips(optional)2tsppepitas(pumpkinseeds)Separate-2tspbalsamicvinegarfordressing
*SwitchittoPaleobyaddingcrispyfriedbaconpieces,leaveoutthechickpeas,andaddahandfulofsunflowerseeds.Directions:
1. Combinethechickpeas,tomato,capsicum,spinachandrocket,salamiandpepitasinabowl.
2. Packthesaladintochilledlunchboxandhavethedressinginaseparatecontainer.Pouroverwhenreadytoeat.
Lentil&AvocadoSalad
Ingredients:
1-2avocados,chopped1smallonionorshallots,choppedabout1smallcupofrinsedandcookedlentils(boughtareokay)1cupofcherrytomatoes,choppedMixedfreshherbs1cupleafygreensofyourchoice.Ilikebabyspinachandlettucecombo1/2cupcrumbledfettacheese(optional)Groundblackpeppertotaste
*Addnutstooifyourchildlikesthem.
Directions:
1. Prepareallingredientsandtosstogether.Placeincontainerreadyforthelunchbox.Colorfulandintriguing.
GreenMonsterSmoothieCups
Ingredients:
1cupfreshkaleorbabyspinach,washed(spinachworkstoo)1mangoesor2apples(forsweetness)1banana,peeledandchoppedjuicefrom1/2alemonorlime1kiwifruit,peeledandchopped
*Usethestealthbombingmethodtoadd1tspchiaseedsand1tspflaxseedoil.Haveforbreakfast,lunchORhalffrozeninthelunchbox!
Directions:
1. Processallingredientsinablenderuntilwellmixed.Pourintosealedcups/containersandrefrigeratebeforepackingintothelunchbox.
Ifyoupartiallyfreeze,thiscanbeusedasachillerforthelunch.Simple,healthyanddelicious!
ChickenandGreenGrapeSalad
Ingredients:
4chickenbreasts,bonelessandskinless,cutinbitesizepieces2cupsgreengrapes½cupcelerystalks,sliced¼cupnaturalmayonnaise2Tbsphoney1Tbspcurrypowdersaltandblackpeppertotaste
Directions:
Preheattheovento350°F(180°C)
1. Coveryourbakingsheetwithaluminumfoil.Placethechickenpiecesonitandcookfor10minutes.
2. Flipthechickenpiecesoverandcookfor10moreminutes.Thenletthemcooldownabit.
3. Inabowlmixthechickenpiecestogetherwithgrapesandcelery.4. Inasmallerbowlcombinemayonnaisewithhoneyandcurry.Mixthesauceinthesalad.
*Keepallmeatsanddairywellchilled.
HamRolyPolys
Ingredients:
12slicesham1bigcucumber,sliced1cuplettuceleaves,chopped.¼cupPaleomayonnaise3Tbspmustard3Tbsprawhoneysaltandpeppertotaste
Directions:
1. Inasmallbowlcombinemayonnaisewithmustard,rawhoney,saltandpepper.
2. Spreadeachhamslicefromonesidewiththesauce.3. Mixthecucumbersliceswithlettuce.Stuffeachrollwiththismix.4. Serveaslunchathomeorpoptheminthelunchboxwithacooler.
PlumJuiceTummyTonic
ThisrecipecamefrommyJuicebook.Itisgreatforalleviatingconstipation.Therearemanyjuicesinsidethathelpcommonailmentsthatweallsufferfromonoccasion.It'sjust$2.99orisregularlyfree,sotakealook.
Ingredients:
3pittedplums(prunesaregoodtoo,butblendfirstin1/2cupofwater)2apples,chopped1pear,halved
Directions:
1. Juicealltogetherifusingplums.Ifusingprunes,juicetheappleandpearalternately,thenaddtotheblendedprunejuice.
2. Drinkinthemorning,orfreezeandmakeintoachillerbottleforlunches.
Appleandpearshavegoodfibreandpruneshavealaxativeeffect.Agreattonicfordigestion!
LunchboxChickenNuggets
*Ifpreferred,youcanusemorechickenandthatwayyouwillhavelesscrumbmixture.
Ingredients:
3chickenbreasts,bonelessandskinless7oz(200g)glutenfreecrackers,groundtocrumbs1cupnutritionalyeast1/4cupalmondflour1/4cuparrowrootpowderdriedmustardpowdertotaste(optional)3eggs3Tbspoliveoilsaltandpeppertotaste
Directions:
Preheattheovento400°For200°C
1. Placethechickenbreastsbetweentwosheetsofparchmentpaperandpounditdowntoabotj½inch(1cm)thickness.Cutthemeatinto2x2inchnuggets(5x5cm).
2. Have3shallowbowlsnexttoyourpreparedbakingsheets.Onebowlcontainsmixedalmondflour,arrowrootstarch,saltandpepper.Inthesecondbowlisamixofmustard,eggsandoliveoil.Thethirdbowlhasamixofglutenfreecrackercrumbscombinedwithnutritionalyeast.
3. Takeeachpieceofchickenanddiptheminthebowlsintheorderdescribedinthepreviousstep.Puteachofcoatednuggetonthebakingsheets.
4. Cookfor20minutes.Forrealcrispiness,settheovenonhighheatandcookfor2moreminutes.
*Fabulousinachilledlunchboxwithsaladandfruits.
AppleChips
Ingredients:
2largeapples2cupsapplejuice1cinnamonstick
Directions:
Preheatovento250F(120C)
1. Inapotcombineapplejuiceandcinnamonstick.Bringittoboil.2. Removetheapplecoresandslicetheapplescrosswisetocreatechips.3. Carefullyputtheappleslicesintheboilingjuiceandcookfor5minutes.4. Taketheappleslicesoutofthejuiceandplaceonacloth.Patdry.5. Placetheappleslicesonawirecoolingrackplacedonabakingsheet.6. Baketheappleslicesfor35-40minutesuntiltheydrycompletely.7. Letthemcoolbeforeputtingintoacontainer.
PeanutButterBananaSmoothie
Ayummybanana,nutritiousnuttysmoothietreat.Forkidswithanutallergy,leaveoutthenutsandusechocolateinstead.Ingredients:
2bananas,peeledandroughlychopped1/4cuppeanutbutterand/orchocolatepieces1cupofmilkyouprefersuchaswhole,skim,almondorcoconutetc.1tsphoneyormaplesyrup2tspgroundhazelnutsoralmonds(optional)
*Youcanstealthbombinsomechiaorsunflowerseedsforextragoodness.
Directions:
1. Combineeverythinginablender.Blenduntilsmooth.ServeforasatisfyinglowGIbreakfastbeforeschool,orfreezereadyforthelunchbox.Thisonewillgetthemthroughtilllunchtime!
BolognaSausageWraps
Clearlytheseareforthefussy,plaineater.Trytoincorporatevarietyintothewrapgradually,oraddsomethingelselikecheese,veg,diporfruitasaside.
Ingredients:Bolognasausage,Devonorothermeatfromthesupermarket,sliced(naturalorcoldmeatsforPaleo)GlutenfreewrapsofyourchoiceCheeseslicesofchoice(Ifyourchildcan'teat,ordoesn'twantcheeseaddvarietywiththeaccompaniment)*Youmayliketoaddyourchild'sfavoritemeat,spreadorsaladtothese.
Directions:Nonereally,justlayerandwrapitupintorolls.Holdinplacewithtoothpicksorpaperorclingwrapifneeded.Cutintomanagablesizedpiecesforthelunchbox.Thisisabase;it'sflexiblewithwhatyouadd.Itgoeswellwithdipsandsalads.
AvocadoandEggSalad
*Ifeggsaren'tallowedatyourschoolduetoallergies,savethisrecipeforlunchathome.
Ingredients:
4hardboiledeggs(Iaddmoreifthebackyardchickenshavepaidplenty!)1avocado¼cupspinachleaves,roughlychopped¼cupwalnuts,roughlychopped(pumpkinseedsworktoo)1Tbsplemonjuice1Tbspmustardsaltandblackpeppertotaste
Directions:
1. Mixthespinachandwalnutstogether.2. Cuttheeggsandavocadoinpieces.Putthemontopofthesalad.3. Inaseparatebowlmixthelemonjuice,mustard,saltandpepper.Sprinklethejuiceoversalad.Enjoy!
AsianChickenLettuceWrap
Ingredients:
1lb(450g)boneless,skinlesschickenbreasts,finelychopped1/2lb(250g)buttonmushrooms,chopped8iceberglettuceleaves1/2cupchestnuts,minced1/4cuproastedcashewnuts,coarselychopped1onion,minced2clovesgarlic,minced3Tbspoliveoil2Tbspsoysauce2Tbspredwinevinegar1TbspHoisinsauce2tspfreshginger,mincedsaltandblackpeppertotaste
Directions:
1. Mixthesoysauce,Hoisinsauce,applecidervinegarandsaltinasmallbowl.
2. Heattheoil.Addthechickenandstirfryuntilalmostdone.Thiscouldtakeabout5minutes.
3. Thenaddthegarlic,onion,mushrooms,chestnutsandginger.Fryfor2moreminutesandstiruntilthemixtureisdone.
4. Scoopthefillingintolettucecups.Canpacklettuceleavesinaseparatecontainerinthelunchboxandletthekidsloaditupwiththefilling.
ChickenEggFamily
Cutestlittlechickensever!Perfectforkid’sPaleolunchidea!Greatforfussyeaters!Ifeggsaren'tallowedatyourschool,savethisrecipeforhome.
Ingredients:
HardboiledeggsCarrotsPeppercorns,raisinsorsultanasSaladgreens,spinachleavesorherbs
Directions:
1.Cutcarrotsintoshapes–chickencombs&beaksforadultchickens.2.AdultChickens:Trimthebaseofhardboiledeggsoitwillstandupright.Makeasmallslitattopofeggforchickencombandoneincenterforthebeakaswellastwosmalleronesforeyes.Pushcarrotcombandbeakintoplaceandpeppercornsfortheeyes.3.Chicks:Carefullycutazigzagpatternaroundmiddleofeggwithoutpenetratingtheyolkatall.Removethetopsectionzigzaggedeggwhite‘shell’andcutsmallholesintoyolkforchick’sbeakandeyes.Pushcarrotandpeppercornsorraisinsintoplace.(Unusedboiledeggwhitesmaybeusedinsalads,etc)4.Serveonnestsofsaladgreens/spinachleavesandaddsomegratedcarrots,
saladonionandherbs.Allthelittlechickadeessaycheep,cheep!Ofcourseaddingafewslicesofcoldmeatonthesideisevenbetterforalunchboxmeal!
YummyPorkPatties
Ingredients:
1lb(450g)leanpork,ground1tspsage1tspsalt1tsppaprikapowder½tspfreshblackpepper,ground
*Stealthbombinsomefinelydicedkaleorspinach.
Directions:
1. Inasmallbowlmixallspices.2. Addthismixturetothegroundpork.Blendwell.3. Frythepattiesinaskilletonmediumheatuntiltheyaregoldenbrown.
EasyQuinoaConfetti
Ingredients:
1½cupsofvegetablestockorchickenstock(homemadeisbest)1cupquinoa,thoroughlyrinsedanddrained½teaspoonblackpeppersalttotaste,oradashofsoysauce1cupmixed,dicedvegetablessuchascarrots,peas,corn,greenbeans,redpepperetc(freshcookedorfrozen)
*Thisisareallyflexiblerecipe.Withquinoatheskyisthelimit...almost!Addchoppedavocado,cucumber,tomato,raisins,pineapple,olives,meatetc.
Directions:
1. Placethestockintoamediumsaucepanandbringtotheboil.2. Stirintherinsedquinoa,salt,andpepper.3. Reduceheattolowandcoverthepotwithlid.4. Cookforabout15minsuntilliquidhasevaporatedandthequinoaistender.
5. Stirinveggieswithafork.6. Placelidbackonquinoa.Theheatfromthequinoawillcookthe
vegetables.7. Putintoanairtightcontainerandrefrigerate.Greatinachilledlunchboxwithcoldmeatandfruit.
AntsOnaLog
Ingredients:
2celerystalks4TbspyourfavoritePaleofriendlynutbutter(almondbutterorcashewbutterarejustfine)2Tbspraisin(canalsouseotherdriedberrieslikeblackcurrantsetc)
Directions:
1.Cuttheceleryinthumbsizedpieces.2.Spreadnutbutteroneachstalk.3.Topwithraisinsorotherdriedberriesofyourchoice.
*Placeinalunchboxcontainersothepeanutbutterdoesn'tgoeverywhere.
BerryLaDiDaFruitSalad
Ingredients:
1cupstrawberries1/2cupblueberries1cupblackberriesorboysenberries1cupkiwifruit1banana(optional)1/2apricotormangosqueezeoflemonjuice(helpskeepfruitfreshforlonger)
dollopofcoconutcreamand1appleifhavingforlunchathomeDirections:
1. Pureandsimple-Slicefruitupintobitesizedpieces,addasprigofmintandpopintolunchboxcontainers.Addadollopofcoconutcreamifsuitable.
AppleCiderColeslaw
Ingredients:
1smallgreenorredcabbage(canuseamixofboth)1carrot2Tbspapplecidervinegar1Tbspoliveoil1tsprawhoney¼tspgroundmustardseed¼tspcuminseed,ground¼tspceleryseedsaltandblackpeppertotaste
Directions:
1. Finelyshredcabbageandcarrot.Mixthembothinalargebowl.2. Inanotherbowlwhisktogetherallotheringredientstocreatethedressing.3. Addthedressingtothecoleslaw.Mixitwelltogether.
Enjoywithacanofsardinesorcoldmeats!
QuickQuinoaSalad
Ingredients:
3/4cupwater1tspoliveoil1/2cupquinoa,uncookedandrinsed1/2Spanishredonion,finelychopped(springonionsworktoo)1/4cupredcapsicumpepper,diced1/4tspmildcurrypowderjuicefrom1/2alime(sometimesIuselemon)1/2cupmixeddicedvegetablessuchascarrot,peasandtomato1/2cupsultanasorcurrants(optional)1choppedavocado(optional)about1-2Tbspofchoppedfreshherbssuchasbasil,parsley,chivesorcilantrosaltandgroundblackpeppertotaste
Directions:
1. Cookthequinoaasperdirections:bringwatertotheboilandpourinquinoaandoil.Reduceheattoasimmerandboilforabout15minsoruntilwaterhasbeenabsorbed.
2. Placethecookedquinoaintoabowl,andchillinrefrigeratoruntilcold,around20mins.
3. Removequinoafromfridgeandstirinalltheotheringredients.4. Seasontotastewithsaltandpepper.5. Chillbeforeserving.
Thisisafillingandnutritiouscoldlunchorlunchboxmeal.Playaroundwith
theingredients.Sometimesdriedapricotisniceforachange.Ifthekidsdon'tlikesomething,leaveitout.
Asparagus,TomatoandRocketSalad
Ingredients:
2cupsarugula,orrocket,ormixedleafygreensaladleaves
1cuptomatoes,cutinbigpieces
½cupasparagus
2Tbspavocadooil
2Tbspbalsamicvinaigrette
saltandblackpeppertotaste
*Iffeelingextravagantwrapasparaguswithhamorcrispyfriedbaconstrips
Directions:
1. Mixtogetherarugulaleaves,asparagusandtomatoes.2. Inasmallbowlcombinetheavocadooil,balsamicvinaigrette,saltandpepper.Sprinkleitoverthesalad.
3. Packitupandenjoy!
CoconutCreamDip
Ingredients:
1cupcoconutoil1cupcoconutorcowsmilk1cupagavenectarorhoney1Tbspwater5tsparrowrootpowderapinchofsalt
Directions:
1. Inasaucepansimmercoconutmilk,agavenectarandsaltfor10minutes.2. Mixarrowrootpowderandwaterinasmallbowluntiltheyformapaste.3. Addthismixtureinthesaucepan.Mixwellandbringthemixturetoboilforashortamountoftimesoitwouldgetshiny.
4. Removethepotfromheatandgraduallyblendinthecoconutoil.Letitcooldown.
5. Placethepotinrefrigeratorfor2hoursandthenblendagaintosothetexturegetsairy.
6. Spreadthiscreamoncakes,muffinsoruseitasadipforfruit.
TahiniHummus
Ingredients:
1cauliflowerhead1/2cupTahini(sesamepaste)juiceof1lemon4clovesgarlic,smashedintoapaste4Tbspoliveoil2tspcumin,groundpaprikapowderandcayennepeppertotasteifdesiredsaltandblackpeppertotaste
Directions:
Preheatovento350F(180C)
1. Cutthecauliflowerinsmallpieces.2. Inabowlmixittogetherwitholiveoil,cumin,saltandpepper.3. Placethespicedcauliflowertorimmedbakingsheetandspreaditoutevenly.
4. Bakeuntilthecauliflowerisgoldenbrownandtender(for25-30minutes).Stiroccasionally.
5. MixtheroastedcauliflowerwithTahiti,garlic,lemonjuiceinthefoodprocessorandblenduntilsmooth.
6. Placehummusinabowlandsprinklewithpaprikaforadashofcolor.7. Placeinairtightlunchcontainersandrefrigerate.
*Greatwithfavoritecrackers,carrotsticksetc.
EasyGuacamoleDip
Ingredients:
2ripeavocados2tomatoes2garliccloves,minced½cupfreshcorianderorcilantro,finelychopped1Tbsplimejuicesaltandpeppertotaste
Directions:
1. Makesurethattheavocadosareripe.Peelthem,cutinhalvesandplacethepulpsinabowl.
2. Blanchetomatoes.Bringwatertoboil,putthetomatoesinthewaterforaminute,takethemoutandpeel.
3. Putalltheingredientsinthebowlandmashwithaforktocreateguacamole.Ifyoulikeitsupersmoothorhavesomefussyeaters,useablender.Accompanywithcrackers,flatbread,celeryandcarrotsticks.Topwithherbsifdesired.
ApplePieBalls
Theseareperfectforkidslunchboxtreatsoranytimetreatsforthatmatter!Youcanusestewedapple,butitmustbequitea"dry"mix.Getthekidshelprollingthelittleapplepiesinthecoconut.
Ingredients:
1cupcinnamonapplechips(storeboughtorhomemade)1cupcookedorcannedapple(nottoowet)1cupcoconutflakes1cupsoftdates(prunesworktoo)3/4cupraisinsorsultanas
*Optionallystealthbombinatspofchiaseedsand1/4cupoats.
Directions:
1.Placeeverythingexceptraisinsinafoodprocessorandprocessabout2minutesoruntilmixturewouldformaballifmoldedinyourhand.2.Theapplechipsshouldbe1/2cmshards.Addraisinsandblend(usepulsebutton)afewmoretimestogetthecorrectconsistency.Ifyoupreferasmoothermix;simplyprocessallingredientstogetheratstart(includingraisins).3.Formintosmallsizedballs.Youmayrolltheminextracoconutflakesifdoughistoosticky.(mykidswerealittleheavyonthecoconut)
Greatforthelunchbox!
Chocolate&ApricotBonBons
Ingredients:
1cuprawcashewnuts(canusewalnutsoralmonds)1cupdriedapricots8largedates,pitted4Tbspsmalldarkchocolatechips2tspchiaseeds(optional)4Tbspgoodqualitycocoapowder(canmixwithMilo)
Directions:
1.Putthedates,apricotsandcashewsinfoodprocessorandblenduntilsmooth.2.Addthechocolatechipsandpulsejustabittomixthemin.3.Createbonbonsoutofthemixture.4.Coateachbonbonlightlyincocoapowder.*Thekidsalwayslovehelpingwiththisrecipe.Stealthbombinsomegroundpumpkinseedstoo.Whatkidsdon'tliketheseinthelunchbox!!
CarouselCaramelDip
Ingredients:
1cupdates,pitted1cuprawalmonds(orcashews,orothernutsyoulike)1/4cupalmondorregularmilk1Tbspcoconutoil1tsplemonjuice1tspvanillaextractapinchofsalt
Directions:
1. Soakthedatesfor2to3hoursuntiltheybecomesoft.2. Placeallingredientsintheblenderandblenduntilthetextureiscreamy.Serveinaprettycarouselshapeinthelunchboxorplatewithslicedfruitfordipping.
SweetChiliDip
Ingredients:
1smallredchili,mincedfinely2garliccloves,minced5Tbspwhitewinevinegar2Tbsprawhoney1tsparrowrootpowder1tspginger,grated¼tspcayennepepperapinchofsalt
Directions:
1. Mincethegarlicandgratetheginger.Finelymincethechili.2. Combinethechili,garlic,ginger,vinegar,honey,arrowrootpowder,ginger,cayennepepperandarrowrootinasmallsaucepan.Mixthemwell.
3. Cookforaminuteuntilthesaucethickens.4. Thisdiptastesgreatwithmeat,fishorvegetables.
CucumberDip
Ingredients:
2smallLebanesecucumbers(1/2continentalcucumberisokaytoo)1cupcoconutcream1tspsalt1/2tspfreshbasilmintifyoucangetit.juiceofalemon
Directions:Blendallingredientstogetherinafoodprocessororblender.Coverandplaceinfridgeuntilyouneedit.Goeswellwithmeatsandbreads.
OnTheGoSnackPack
Ingredients:
1cupalmonds1/2cuprawpumpkinseeds1/2cupraisins1/2cupdriedcranberries,mangoorotherdesiredfruit1/2cupdarkchocolatechipsorsimilarqualitychocolatepieces
*Useamixupofwhatyouhaveonhandinthepantry.IfIshopatthemarketandfindabargainonsomedriedfruit,thatfeaturesasabaseformymixes.Pinenuts,sunflowerseedsareoftenonmylisttoo.Justusewhatyouhaveatthetime.
Directions:
1. Combineallingredients.2. Puttheminanairtightcontainerreadyforthelunchbox.
*Fruitandnutmixesarehighenergymakingthemgreatforbusykidsatschoolkeepingtheirmetabolicratetickingover.
SelfRisingFlourRecipe
NeedSelfRaisingFlour?
Isn'titannoyingwhenyouneedselfraisingflourinarecipe,butdon'thaveanyinthepantry?Hereishowtomakeyourownself-risingflour:Inasmallbowlmix1cupofall-purposeflour,11/4teaspoonsofbakingpowderand1/4teaspoonofsalt.
GlutenFreeCornDogMuffins
Ingredients:
11/2cupsalmondmeal
1/2tspbakingsoda
1/2tspsalt
1/4tspgarlicflakes
1/3cuprawhoney
4eggs
3uncuredorganichotdogs,roughlychopped(ordesiredallergyfriendlyhotdogornaturalChorizosausageifyoucanfindthemorganicanduncured)Thisdependsonyourneeds.
*cheesesprinkledontopisoptional,dependingonyourchild'sneeds.
Directions:
Preheatovento350°F(180°C)
1. Combineallingredientsinyourelectricmixerorfoodprocessoruntiltherearenolumps.
2. FoldinthechoppedhotdogsorChorizopieces.(Ifdesiredyoucanjustputonelargerpieceinthemiddlelast)
3. Pourintoagreasedorlinedmuffintins.4. Cookforabout25to30mins.
Freezeifdesired,arealfavorite!
GlutenFreeGranola
Ingredients:
3cupsassortednuts&seeds(almonds,walnuts,sunflowerseeds,etc)1cupdriedorfreshcranberries,orotherdesireddriedfruits2cupsshreddedcoconut(unsweetened)1/4cupcoconutoroliveoil1/2cupsunflowerseedbutter1/4-1/2cuphoneyormaplesyrup1/4tspvanillaextract1/2tspsalt1tspcinnamon
*Granolaorhealthybarsarealwaysgoodinthelunchbox.Theyareflexiblewithingredients.Don'tbeafraidtousewhatyouhaveinthepantrytomixthingsup!
Directions:
1.Lineabakingdish/traywithbakingpaperandsetaside.2.Combinenuts&seedsintolargebowl3.Remove1cupofnuts&seedsmixandchopintosmallpieces4.Placeremaining2cupsofnuts&seedsinblenderandpulsetillchoppedquitefinely–Youshouldendupwithagoodmixofsmallandfinepieces5.Returnnuts&seedstomixingbowl.Stirindriedcranberriesandaddcoconut.Stirwellcombiningcontentstogether
6.Placeasmallsaucepanonalow-medflameandaddcoconutoil,sunflowerseedbutter&honey,vanilla,salt&cinnamontocook.Stiruntilmixturebubblesandthenremovefromheat7.Pourhotliquidmixtureovernutmixture,stirringtocombine.Mixwell.8.Pourthecombinednuts-and-honeymixtureintoprepareddish/trayandpresstogetherusingwethandsorspoonpressingfirmlytoensureingredientsarewellpackedtogether.9.Leavemixturetositfor2hours,coverandthenplaceinfreezerforatleast1hour10.Removefromfreezerandcutintochunksizedpiecesormueslibarssliceswithaverysharpknife.
Alwaysperfectforthelunchbox.
MiniMediterraneanTarts
Youcandividethisrecipeintosmalltartsor1largertart.Theboyslovethisone!Goeasyonthetomatoandolivesifyoulike.
TartBaseIngredients:
1/4cupofoliveoilorcoconutoil2eggs,beaten21/2cupsalmondflour(approx.-justtillthedoughcomestogether)1/2tsprawsalt
TartBaseDirections:
Preheatovento350*or180°C.Combineeggsandoliveoiluntilwell-blended.Stirinthealmondflourandsaltandmixuntiladoughforms.Greaseapieplate,orminitartmoldsandpressdoughintothebottomandalittlewayupthesides,intoanevenlayer.Prickdoughalloverwithafork.Bakefor5-10minutesandsetaside.
TartIngredients:
5beateneggs
1/2cupcoconutormilkyouprefer(creamworkstoo)1/4tspgroundblackpepper(lessifyouprefer)1dicedlargeonionabout1/2tspofsalttotaste(optional,asthesardinesmayaddasaltiness)1/2tspgarlicpowderorflakes(optional,Ilikeusingflakes)1cannaturalsardines,drainedwell1/2cupblackSpanisholives,pitted(oliveswithamildflavorarebest)1/2cupcherrytomatoesorsundriedtomatoes,sliced1/2cupzucchini,sliced(optional)
*SometimesIaddchoppedkaleorbroccolifloretsand/ormushroomstothistartinsteadofsardines.
TartDirections:
1.Combineeggs,milkandpepperinalargebowlandsetaside.2.Cookonionovermediumheatuntillightbrown,thenaddgarlic(andzucchiniifusing)andcookforafewmoreminutes.3.Stironionandgarlicintotheeggmixture.Arrangethesardinesevenlyoverthecrust,thentheslicedtomatoandolives.4.Pourtheeggmixoverthetopandplacebackintheoventobakeforafurther25minutesoruntilthecenterisfirm.About10-15minsforsmalltarts.Itwillsetslightlymoreonstanding.Topwithmoretomatoandoliveifdesired.*Wonderfulpowerfoodpackedwithnutritionforthelunchbox!
CarrotandAppleMuffins
Ifaneggallergyisaconcern,tryusingEner-Geggreplacerasdirected.
21/2cupsalmondflour1Tbspcinnamon1/2tsprawsalt2tspbakingsoda11/2-2cupsfreshcarrots,peeledandgrated1apple,peeled,coredandgrated(anytype)3/4cupshreddedcoconut3/4cupsultanasorchoppedprunes(raisinsordriedapricotsaregoodtoo)3largeeggs1/2cupoliveoil2Tbsprawhoneyormaplesyrup1tspvanillaextract
Directions:
Preheatovento350°F(180°C)
1. Combinealmondflour,cinnamon,saltandbakingsodainalargebowl.2. Addthegratedcarrot,apple,coconutandsultanasandcombinewell.3. Inanothersmallerbowl,whisktogethertheeggs,oliveoil,vanillaandhoneyandoilwell.
4. Pourthewetmixtureintothedryingredientsandfoldingently.
5. Spoonthemixtureintoalinedorgreasedmuffinpan.6. Placeonthetopormiddlerackofyourovenandcookforabout35-40minutesuntilaskewercomesoutclean.
7. Coolinthepanfor5minutesandthenplaceonracktocool.
GlutenFreeBrownies
Ingredients:
1cupapplesauce(canuseoneripebananaorcookedpumpkinpuree)1/2cupcoconutflour1/2cupcoconutoil1/2cupcocoapowder1/2cupstronggoodqualitycoffee10dates,pitted(datesareasweetener,soifyoucancutdownto7-8ifdesired)3eggsorEner-Geggreplacer2tspvanillaextract1tspbakingsodapinchofsalt
*Stealthbomberin1tsppumpkinand/orsunflowerseedsand1/2cupgratedzucchini.
Directions:
Preheatovento350°F(180°C)
1. 2.Placethedatesinafoodprocessorandblenduntilsmooth.
2. 3.Addapplesauceandcontinuetoblenduntilitiswellmixedwiththedates.
3. 4.Mixintheeggs,vanilla,coconutoilandcoffeeuntilthetextureissmooth.
4. 5.Inaseparatebowlcombinecoconutflour,cocoapowder,bakingsodaandsalt.
5. 6.Slowlyaddthedryingredientstothemixtureinthefoodprocessorandmixthemwelltogetheronlowspeeduntilsmooth.
6. 7.Greaseabakingpanwithcoconutoilandpourinthebatter.Evenitoutwithaspatula.
7. 8.Bakethebrowniesfor35minutes.8. 9.Letthecakecooldown.Cutinsquaressuitableforthelunchbox.
NuttyBananaMuffins
Notforanyoneconcernedaboutnutoreggallergies,beware.
Ingredients:
4smallfresheggsorEner-Geggreplacer4smallbananas(mustbeveryripe)1tspvanillaextract1/4cupcoconutbutteroroliveoil5Tbspcoconutflour1/2cupmaplesugar(orrawhoney)1tspbakingpowder1/4tspcinnamon1/4tspsalt2Tbspcrushednuts(optional)
*Useextrarawwalnuts,almonds,pecans,macadamiaorcashewnutstogarnishbysprinklingontopbeforemuffinsgointheoven.
Directions:
1.Heattheovento350F(180C)andpreparea12muffinlinedtin.2.Mixdryingredientsinmixingbowl.Mashbananasbyblendingorusingafork.Thisdoesn'tneedtobereallysmooth.3.Addcoconutbutteroroliveoilandblendtogetherbriefly.
4.Addeggs&vanillaagainblendingonlyforabout10seconds.5.Addwetmixturetodryingredients;mixgentlywithaspatulatillcombined.Don'tovermix!6.Dividemixtureevenlybetweenmuffinlinerswithaspoon.7.Topeachmuffinwithwalnutsornutsofyourchoice.Bakeforabout25minutes,oruntiljustdone.
GlutenFreeSavouryMuffins
Ingredients:
1/2cupcoconutflour1/2tspsalt4largeeggsatroomtemperature21/2Tbspunsweetenedapplesauce2tspapplecidervinegar21/2Tbsprawhoneythathasbeenwarmed1/2cupcoconutoil,alsowarmed
Directions:
*Don'tovermixortheywillbetoughandnotrisewell!
1.Preheatovento350F(180C).2.Stirthecoconutflourandsalttogetherinamixingbowluntilwellcombined,withnoclumps.Setaside.3.Placetheeggs,applesauceandvinegarintoablenderorfoodprocessorandmixforabout5secondsonly.4.Keeptheblenderonandnowslowlyaddinthehoneythathasbeenwarmedandthecoconutoil,blendingforanotherfewsecondsuntilcombined.Addthe
dryingredientsandblenduntilcombined,butonlyabout10seconds.5.Pourintoalinedmuffintin(about3/4full)Shouldgetabout10-12smallmuffins.6.Bakeforabout20-25minutesoruntilaskewercomesoutclean.Allowtocoolfor10minutesbeforeremovingfromthemuffintray.
*Thesearewonderfulinthelunchboxwithcoldmeatsandsalads.
DateCarobTruffles
Anotherspecialtreattokeepthekidsactivethroughoutthedayatschool.Remember,youdon'twanttofillthelunchboxwithfoodslikethisalone.However,iftheselunchboxsnacksarehomemadeyouknowwhatgoesinthem...andthatmeansnoaddedpreservativesandartificialflavorings.WooHootothat!
Ingredients:
1cupdates,pitted1/2cupbutter4Tbspcoconutshreds1tspchiaseeds2Tbspcaroborcocoapowder1Tbspcoconutbutter1tspchocolateextract
*Stealthbomberinsomepumpkinseeds,crushednutsordicedprunes,datesordriedapricots.Letthekidshelpwiththisone!
Directions:
1. Boilwaterinasaucepan.Carefullythrowindatesandbringtoboil.Boiluntilsoft.
2. Removethedatesfromwaterandmashthemwithapotatomasher.3. Addalmondbutter,coconutbutter,carobpowderandchocolateextracttothedates.Combineuntilsmooth.
4. Createsmallballs.Tossthemincoconutshreds.5. Freezethetrufflesforabituntiltheygetfirm.
HomemadeKetchup
Ingredients:
5lbs(2.250kg)tomatoes
1/2cupvinegar(applecidervinegarokay)
1/4cuponions,finelychopped
1clovegarlic,mincedsalt,blackpepper,cayennepepper,basilandsugarorsteviatotaste
Directions:
1. Blanchetomatoesbydroppingtheminboilingwaterforaminute.Thisshouldmakethemeasytopeel.Carefullytakethemoutoftheboilingwaterandpeeltheirskinsoff.
2. Cutthetomatoesinhalf,thenscoopouttheseedswithaspoon.3. Putthetomatoesinalargepotforsimmering.Addallthespiceandvinegar.Simmerfor20-30minutes.
4. Runthetomatomixturethroughafoodmillorsieve.5. Putyourhomemadeketchupinsanitizedjars.
Naturalisbestifyouhavetimetomanageit,especiallyaroundtomatogrowing
Naturalisbestifyouhavetimetomanageit,especiallyaroundtomatogrowingseason!
LittleLunchboxMeatballs
Thisisaflexiblerecipe.Throwinsomefinelychoppedkale,spinach,carrotorgarlicifyoulike!
Ingredients:
2lbs(910g)grass-fedgroundbeef
15oz(425g)homemadeornaturaltomatoketchup
6oz(170g)tomatopaste
1/4cupalmondmeal(usingdicedbreadwillalsomakethemeatballstender)
1/4cupnaturalbeefstock
1/4cuphoneyormaplesyrup
1onion,finelydiced
1egg
1garlicclove,finelyminced
1/4tspmildchilipowderornaturalBBQseasoning(optional)
2tspWorcestershiresauce(canuseglutenfree)
saltandgroundblackpeppertotaste
1tspsesameseeds-optional
2-3Tbspoliveorcoconutoilforfrying.
Directions:
1. Combinealltheingredientsinamixingbowlexcepttheoil.(Iuseanelectricmixerwiththedoughhooksonformixing)
2. Mixwelltillwellcombined.3. Wethandsandcreatesmallmeatballsofanevensize,idealforthelunchbox.
4. Heattheoiltomediumhighinaskilletandbrownthemeatballsonallsidesbytossingoccasionally.
Coolandkeepadequatelychilled,servingwithadip.Usesometoothpicksandaddsomeothersaladfoodsforadecorativepresentation.
TastyRaisinMeatballs
Foraspecialsurprise,wrapinedibleleaves!
Ingredients:
11/2lbs(700g)leanbeefmince1/2cupstalebread(optional,butthishelpstomakeamoretendermix)1egg(optionalduetoallergies.Ifyoudon'tuse,cutbreaddowntojustunder1/2cuptobalancewet&dry)31/2TbspofyourfavoritenaturalBBQorchilisauce2/3cupblanchedalmonds,toastedintheoveroronthestovetop(optional)2/3cupdriedraisins,sultanasorcurrants(canexperimentwithapricotstoo)1tspfreshlygratedordriedgarlicflakes1/2tspgroundblackpepper2tsprawsalt
*Stealthbomberinsomefreshfinelychoppedherbsfromthegarden.Ilikeusingparsley,basil,rosemaryorchives.
Directions:1.Reducealmondsintocrumbsusingafoodprocessor(orblender)2.Combineallingredientseitherbyhandorwith(dough)electricmixer.Make
sureto"knead"themixtureforafewminutestobindeverythingtogetherproperlyandtenderizeit.3.Wetyourhands,rollthemeatmixtureintosmallishballsthesizeofawholewalnutshell.4.Heatthesamefryingpantomediumhigh,addsomeoilandplacemeatballsin.Iusuallycookabout6atatime.Brownthefirstsideofthemeatballs,thenreducetheheatdowntomediumandfryforabout3-4minutes.Keepturningsoallsidesarecooked.(Shouldbecookedinabout10-15minutes)5.Removefromthepanandtopwithyourfavoritesauceorherbsandservewithsaladorvegetables.Dependingonthesizeyoumakethecookingtimewillvaryslightly.Anotheroptionifyouhavetheovengoingistopopthemintheretofinishcooking,Makesaboutadozenmeatballs.
*Serveforlunchwithafavoritesauce,orpopintoachilledlunchboxandhaveseparatesauce,saladandbreadorroll.
PerfectPumpkinPie
Ingredients:
Filling
2cupspumpkinpurée1cupfullfatcowsmilkorcoconutmilk1/2cupmaplesyrup1/2cuprawcashewnuts3eggsorEner-Geggreplacer1ripeavocado1tspcinnamonpinchofsalt
Crust
2cupsallpurposeoralmondflour1egg2Tbspoliveorcoconutoilpinchofsalt
Directions:
Preheattheovento350°F(180°C).
Filling
1. Placethecashewnutsinafoodprocessorandblenduntilthetextureisrough.
2. Peeltheavocado,removethecoreandaddittothecashewnuts.3. Blendthemtogetheruntilthemixtureissmooth.4. Repeatthesestepswithpumpkin,thencoconutmilk,thenallotheringredients.Mixthoroughly.
Crust
1. Formadoughbyplacingallingredientsinthefoodprocessorandblendingwell.
2. Greaseapiepanandstretchthedoughoverit.3. Pourinthefilling,andbakethepiefor60minutes.
OMGOmeletRoll
Ingredients:
2eggs1springonion,thinlysliced4Tbspfullycookedleanham,finelychopped1Tbspalmondmilk1Tbspsweetredcapsicumpepper,finelydicedorminced(Ioftenusemushroomsoramixofboth)1Tbspoliveoilsaltandblackpeppertotaste
Directions:
1. Inasmallbowlwhisktheeggstogetherwithmilksaltandblackpepper.Thenaddthehamandredpepper.Mixwell.
2. Heatatablespoonofoliveoilinskillet.Pourtheeggmixturein.3. Fryfromoneorbothsides.Rollbeforeserving.4. Cuttheomeletrollinsmallpiecessoitwillfityourlunchbox.Enjoy!
EasyCrustlessPopeyeQuiche
Thisisreallylikeanomeletmadeintheoven,theeggsmakethemix"set".Greasethepanwell.
Ingredients:
10largeeggsorEner-Geggreplacer2tspoliveoilorsimilar1onion,mincedorfinelydiced16oz(450g)spinach,chopped(finelyforfussyeaters)1/2cupslicedmushrooms1cupcoconutcream,ormilk(anycreamofmilkworks,butforaricherflavor,usefullpasturedcream)saltandpeppertotasteCansprinklewithyourfavoritecheeseorPaleofriendlyalternativeifdesired.
*OptionallyIadd2rashersofcrispyfried(diced)baconpieces.Mysonslovethis!
Directions:
1. Preheatovento350°F(180°C).2. Chopthespinach,onionandslicethemushrooms.
3. Fryinoiltillgolden.4. Inabowlbeattogethereggswithcreamormilk.5. Greaseaglasspanorsimilar.6. Placeallthefriedingredientsintothepan.Pourtheeggandmilkmixtureoverthetop.
7. Bakeforaround25-30minutes,oruntileggalmostlooksset.8. Allowtocoolforabout3minstoset.
*Canservehotforlunchorsliceintolunchboxsizesandservecold.
HomemadeMayonnaise
Ingredients:
1¼cuplightoliveoil1egg2Tbsplemonjuice½tspdrymustardsalttotaste
Directions:
1. Blendtheeggandlemonjuiceinablenderorfoodprocessor.2. Addtheotheringredientsexcepttheoilandmixthemwell.3. Veryslowlydrizzleintheoliveoilwhilecontinuallywhisking.Thetrick
hereistobeveryslowotherwisethemixturewillbemorelikesaladdressingthanmayonnaise.
TIP:
Ifyouseparatetheeggandaddhalfatspofwatertotheyolkbeforedrizzlingintheoil,thishelpscreateastrongerandmorestablemayonnaise.
BakedAppleBeauties
Ingredients:
4largeapples1cupraisinsorsultanas½cupblanchedalmondflourorallpurposeflour4Tbspwalnuts,finelychopped4Tbspmaplesyruporhoney3Tbspcinnamon,ground
Directions:
Preheattheovento350°F(180°C)
1. Cuttheappletopsoffandremovethecoreswithoutdamagingthebottoms.2. Inasmallbowlmixtogetheralmondflour,maplesyrupandalmondflour.Mixwell,thenstirinraisinsandwalnuts
3. Stuffeachapplewiththemixture.4. Bakefor30minutes,thencoverwithaluminumfoilandcontinuecookingfor10moreminutes.
Wrapinaluminumfoiltokeeptogetherwhenyoupackthesebeautiesup.
PumpkinBananaBread
Thisrecipecantakealittleexperimentationdependingonyourovenandqualityofingredients.
Ingredients:
1/2cupcoconutflour1/2cupalmondflour1/2cuppumpkinpuree1/2cupripebanana,pureed1/2cuppecans,finelychopped(orgroundforfussyeaters)1/2cupalmondbutter1/4cuprawhoney4eggs1tspbakingsoda1/2tspvanillaextract1/2tspsalt
Directions:
1. Preheatovento350°F(180°C).2. Inalargebowlmixtogethercoconutflour,almondflour,bakingsodaandsalt.
3. Inanotherbowlcombinetheeggs,pumpkinpuree,bananapuree,almondbutter,honeyandvanillaextract.Mixallthesewetingredientswelltogetheruntilthetexturebecomessmooth.
4. Pourtheliquidingredientsintothedryingredientsandaddthepecans.Stireverythingtogetheruntiltheyarewellcombined.
5. Greasealoafpan.Pourthebatterinitandputitintheovenforabout45minutesoruntilatoothpickcomesoutcleanwhenpicked.
6. Thispumpkinbananabreadtastesgreatonitsowninthelunchbox,orcanalsobeeatenwithajamorcoconutcreamforlunches.
SuperChiliBeefLunch
Ingredients:
2Tbspcoconutoil1dicedonion6stalksofcelery(diced)4garliccloves(minced)31/2pounds(about1.3kg)groundbeef4tspgroundcumin1tspmildchillipowder(optional)4tsporegano2x12oz(375g)jarsofsalsaornaturaltomatopuree2x8oz(250g)cansofdicedtomatoes4tspsalt
*Thisreallyisapowerhouseofgoodnessforlunches,oranytime!Ioftenadddicedredandgreencapsicumpeppersandcarrotstoo.*Usethestealthmethodtoaddabout1/2cuppureed/blendedspinachorkale.Youwon'tevenknowit'sinthere!
Directions:
1.Usingalargepot;fryonions,celery&garlicincoconutoilovermed-highheat.2.Cookforabout4minutesaddingbeefandspices.Cookforfurther5minutes;
stirringconstantly.3.Addtomatoes,salsagreenchillies&salt.Simmerforabout1hour.*Servesahungryfamilyof4-6Greatwhenyou4.areinneedofaquickandeasyrecipe.Iliketoaddasmallbunchofchoppedparsleyattheendofcookingifit'sgrowinginthegarden.
*Thisbeefrecipeisafavoriteinthekidslunchboxifitcanbeheated.Mindyouit'sevenokaycold!It’sespeciallygoodforPaleocave-kids!
MiddleEasternCouscous
Quick,easy,nonPaleobutsatisfying!Similartoconfetti.Youcanfindcouscousglutenfreevarietiesinsomesupermarkets.Thisisflexible...sometimesIuseseedsorshavedandroastedalmonds,sometimesnot.Changeituptokeepitinteresting!
Ingredients:
1cupofcookedglutenfreecouscous1Tbsppinenuts1Tbspofpumpkinseeds1Tbspoliveoil2springonionsorredonion,choppedpinchofgroundcuminseedspinchstaranise1/2cloveofgarlic,crushedoptional1/2cupvegetablestock2tsplemonjuice2tomatoes,choppedintosmallpieces1/4cupcucumber,choppedintosmallpiecesChoppedfreshherbslikeparsley,basilorchives
Directions:
1.Roastthepumpkinseedsandpinenutsonthestovetoporintheovenfor5min.2.Inoilgentlyfrytheonionsandgarlicuntilsoft.Stirinthecuminandcookforabout30seconds.3.Pourinthestock,lemonjuiceandbringtoboil,thenturnoffheat.4.Addthecouscous,stirringbrieflyandthencoverthepanwithalidorplate.Leavefor5minuntilalltheliquidisabsorbed.5.Tipthemixtureintoabowl,separatingitbrieflysoitdoesn'tallsticktogetherinalump.6.Mixalltheremainingingredientsintobowlandseasonwithsaltandpepperifyoulike.7.Placeintoacontainersuitableforthelunchbox,withachillerpack.
EasyLunchboxFrittata
Ingredients:
8eggssalt,pepperandherbstoseason2cupsofchickenorbacon,choppedintopieces(optional)2cupsofmixedvegetables,chopped(onion,mushroom,spinach,zucchini,bellpepper)
Directions:1.Preheatovento350F(180C)2.Lightlygrease2xmediumpieplatesmuffintins8individualramekins3.Whiskeggswithseasoningsinalargebowl4.Placechoppedmeatandvegetablesevenlyinbaseofprepareddishes5.Poureggmixtureevenlyover(themeatand)veggies6.Bakeabout35–40minutes.Frittatashouldbegoldenaroundtheedgesandfirmtotouch.SmallerindividualFrittatasshouldbereadyinabout15–20minutes.DonotovercookorFrittatawillbecomequiterubbery!
*Don’tforgettoexperimentwithyourowntastycombinationsforlunchboxcreations.Youcanuseanymeat,poultryorfishandvegetablecombomakingitagreatwaytouseupleftovers!
AsparagusinaBlanket
Ingredients:
1lb(450g)tenderasparagus,trimmed6to8thinslicesbacon,hamorprosciutto,slicedtowraparoundasparagus1Tbspoliveoilsaltandblackpeppertotaste
Directions:
1. Preheatoventoto400°F(200°C).2. Placetheasparagusonbakingsheet.Sprinklewitholiveoil,saltandpepper.
3. Roasttheasparagusinovenforabout10-15minutes.Letthemcooldown.4. Wrapeachasparagusinbaconorhamandsecurewithatoothpickifneeded.
*Greatforlunches.Thekidsmightlikehelpingyouwraptheasparagusupintheirblankets.
GingeredApplesauce
Ingredients:
3lb(1350g)apples,coresremoved6freshapricots,pittedandchoppedroughly1tspginger,grated½tspvanillaextractWaterforboiling
*Canadd1tspofcinnamon.
Directions:
1. Peelandroughlychoptheapples.2. Boilwaterinabigpot.Puttheapplepiecesinthereandcookfor30minutes.Stirfrequently.
3. Whenhalfanhourhaspassed,addtheapricotsandginger.Cook10moreminutes.
4. Removethepotfromtheheatandstirinvanillaextract.5. Putthefruitinafoodprocessorandblenduntilsmooth.Placeinindividuallunchcontainers.
*Thisisahealthylunchorbrunchsnackforkidsandadultstoenjoy.Greatwithotherfruitsoronit'sown.Wonderfulforwhenthekidsarrivehomefromschoolhungry,justservewithyoghurtoricecream.
GlutenFreeBread
Idon'tmakebreadsmuch,sothisrecipemaytakesomepracticeasIhavebeentoldingredientqualityandoventempscaneffecttheresult.Perhapshavesomestandbybreadthefirsttimeyoutryitandadjustifneeded!
Ingredients:
2cupsalmondflour1/2tspsalt1tspbakingsoda1/3cup+1Tbspflaxseedmeal1/2cuparrowrootpowder6Tbscoconutoil4fresheggs1tspapplecidervinegar1/2cupcoconutcream(canusenaturalbutter)
*Stealthbombwithupto1/4cupoffinelychoppednutsorseedstothismixifdesired.
Directions:
Heattheovento350For180C
1. Inalargebowl,mixtheflour,salt,bakingsoda,flaxseedmealand
arrowrootpowder.2. Meltthebutterinasmallsaucepanandallowitcoolforabout5minutes.3. Whiskthecoconutcreamwiththeeggs,vinegarandcream.4. Witharubberspatulaorspoon,verygentlymixwetanddryingredientstoformabatter.Don'tovermixorthebatterwillgetoily,denseandnotrisingproperly.
5. Nowpourthebatterintoalinedorgreased8½”x4½”mediumbreadloafpan.Sprinkletopwithwholenutsorflaxseeds.
6. Placeintotheovenandbakeuntilawoodenskewercomesoutclean,about25minutes.
7. Coolthoroughly,thencutintoslicesandplaceintolunchboxwithcoldmeats.
SesameCrackers
Trypoppyseedsifyoulike.
Ingredients:
3cupsalmondflour1cupsesameseeds2eggs,whisked2Tbspoliveoil1½tspsalt
Directions:
Preheattheovento350°For180°C
1. Mixallingredientsinabigbowl.2. Linetwolargebakingsheetswithparchmentpaper.Placehalfofthedoughrightinthemiddleofeachsheet.Placeanotherpieceofparchmentpaperoverthedoughmounds.
3. Evenlyrollthedoughbetweentheparchmentpapersuntilitcoversentirebakingsheer.Dothatforbothbakingsheets.Removetheparchmentpaperandcutthedoughwithapizzacutterintosmallsquares,oruseasconecutterorglassforcircularbiscuits.
4. Bakefor10-15minutesoruntilgoldenbrown.
*Apopularsnackinthelunchboxwithdipsandcoldmeats.
GlutenFreeDonuts
Thisrecipemaytakesomepracticeasingredientqualityandovenswillvary.(Coconutflourabsorbsliquidsreadily)
Ingredients:
1/2cupcoconutflour1/2cupapplecider2eggs4Tbspcoconutoil2Tbsprawhoney1/2tspcinnamon1/2tspbakingsodapinchofsalt
Forcinnamonsugar:
1/2cupcoconutsugar1Tbspcinnamon
Directions:
1.Preheatdonutmaker(canalsouseamini-donutmaker).2.Inasmallbowlmixtogetherallthedryingredients:coconutflour,½teaspoonofcinnamonandsalt.3.Inabiggerbowlcombineeggs,2tablespoonsofcoconutoilandhoney.
4.Addthedryingredientstothewetonesandwhiskthemtogetheruntilthedoughissmooth.5.Mixintheappleciderandstirwell.6.Scoopthedoughintothedonutmaker.Cookfor3minutes.7.Mixtogethercoconutsugarwith1tablespooncinnamon.8.Removethedonutsfromthedonutmakerandletthemcooldownabit.9.Brusheachdonutwiththeremainingcoconutoil,andthentosstheminthecoconutsugarandcinnamonmixture.
*Wonderfulforafternoonteaorlunches.Makesureyouincludesomehealthyfoodsinthelunchboxtoothough!
GlutenFreeRaspberry&AlmondMuffins
Ifnutallergiesareaproblem,trythe"CoconutFlourCranberryMuffins"instead.
Ingredients:
1cupalmondflour1cupalmondbutter1cupfreshraspberries,orblueberries(sometimesIaddjamifIdon'thavefreshfruits)1/2cupoliveorcoconutoil1/4cuprawhoney1/4cupshavedalmonds3eggs,whisked1tspbakingpowderpinchofsalt
Directions:
Preheatovento350°For180°C.
1. Inamediumsizebowlmixtogetheralldryingredients:almondflour,bakingpowderandsalt.
2. Inanotherbowlcombinealmondbutter,honeycoconutoilandeggs.3. Combinethedryandwetingredients.Don'tovermix!
4. Foldinraspberries.5. Scoopthebatterinslightlygreasedmuffincups(orusepapermuffinliners).Covereachmuffinwithslicedalmondsasdecoration.
*Ifusingjaminstead,fillmuffinpanonlyhalfwayup,thenaddjam,thenputanotherspoonfulofbatteronthetop.Thismakesalovely"sauce"surprisewhenyoubiteintothecookedmuffin.
BabySpinach&BaconQuiche
Thisisaflexiblerecipe.SometimesIaddsmallcauliflowerorbroccolifloretsinsteadofspinachandbacon.Useherbsyouhaveinthegardentosprinkleontop.Myfavoritesareparsleyandonionchives.Useminiquichetinsifyoulike.
QuicheBaseIngredients:
1/4cupofoliveoil2eggs,beaten21/2cupsalmondflour(approx.-justtillthedoughcomestogether)1/2tsprawsalt
QuicheBaseDirections:
Preheatovento350*or180°C
1. Combineeggsandoliveoiluntilwell-blended.2. Stirinthealmondflourandsaltandmixuntiladoughforms.3. Greaseapieplateorprepareminiquichetinsandpressdoughintothebottomandupthesides,intoanevenlayer.Prickdoughalloverwithafork.Bakefor10minutesandsetaside.
QuicheIngredients:
5beateneggs3/4cupcoconutcream(orcreamyoudesire)
1/2tspblackpepper(lessifyouprefer)salttotaste(optional,asthebaconwilladdasaltiness)1cupdicedbaconorhampieces(nottoolargeoritwillbehardtocutquiche)1dicedonion1/2tspgarlicpowderorflakes(optional)2cupsbabyspinachorkaleleaves(canusecookedandchoppedspinachpieceswithoutstalks)
*Optionally,topwithabout1/2-3/4cupofyourpreferredcheese.
QuicheDirections:
1.Combineeggs,milkandpepperinalargebowlandsetaside.2.Cookbaconorhamandonionovermediumheatuntilgoldenbrown,thenaddgarlicandspinachleaveslastcookingforafewmoreminutestillallcombined.3.Stironion/bacon/spinachmixintotheeggmixture.4.Pourintothecrust.(Addgratedcheesenowifdesired)Placebackintheoventobakeforafurther25minutesoruntilthecenterisfirm.Itwillsetslightlymoreonstanding.Servewithasaladforlunchandleftoverscangointhechilledlunchboxnextday.
Oneofourfavorites!
CornDogs
Ingredients:
12oz(340g)cookedham,ground12oz(340g)rawpork,ground1/2cupalmondorglutenfreeflour1/4cupflaxmeal1/2cuponion,finelychopped2eggs,beatenorEner-Geggreplacer2Tbspcoconutmilkordesiredmilk1tspmustardsaltandpeppertotaste
*Youcanrollinalmondmealbeforecookingforachange.
Directions:
1. Combinebothmeatswitheggs,almondflour,flaxmeal,onion,coconutmilk,mustard,saltandpepperinalargebowl.
2. Shapethemixtureintosmallcorndogs,around20.3. Cookinovenat350°For180°Cfor40minutesoruntildone.4. Placeinlunchboxafterputtingskewersthroughthem.
*Thekidsloveeatingfromthesticks!Goeswellwithdipsormustardontheside.
BananaNutLoaf
Icanstillremembereatingmymum'snutloafwhenIwasatschool.Yum!
Ingredients:
1/2cuprawwalnuts,chopped(otherpreferrednutsarefinetoo)2largeoverripebananas,mashed1/2Tbsvanillaextract3largefresheggs(oreggreplacer)1Tbsrawhoneyormaplesyrup1/4cupnaturalbutter2cupsblanchedalmondflour1tspbakingsoda
(Ifyouwant,useaglutenfreeflouralternativeinstead)*Stealthbomberin1/2cupgratedzucchiniorcarrotand1tspchiaseedsDirections:VariationsIuseforthisrecipeinclude:2tspflax-seedsoraddapricotsorgratedcarrotinsteadofbanana.Dependsonthemoodandwhat'sinthepantry!Averyflexiblerecipe...getcreative!Heattheovento350For180C.Lineorgreasea7x3loafpan.
1. Putthewalnuts,mashedbananas,vanilla,eggs,honeyandbutterintoyourfoodprocessorandpulse.
2. Gentlypulseinthealmondflour,bakingsodaandthesalt.3. Scoopthemixtureintotheloaftinandbakeforabout1houruntilaskewer
comesoutclean.Popularlunchfodder!
SpiceGirlWhoopiePies
Ingredients:
2cupsalmondflourorregularallpurposeflour1cupofrawhoneyormaplesyrup2eggs1Tbspvanilla1Tbspapplecidervinegar1tspcinnamon1tspdryginger,ground1/2tspbakingsoda1/2tspallspice1/2tspnutmeg1/4tspcloves,groundpinchofsalt
CreamyVanillaFrosting(foronewhoopiepie):
4Tbspnaturalbutter2Tbsprawhoney1/2tspvanilla
Directions:
Preheattheovento350°For180°C
1. Mixtogethertheflour,vanilla,cinnamon,ginger,bakingsoda,allspice,nutmeg,clovesandsalt.Inanotherbowlcombinehoneywitheggsandapplecidervinegar.
2. Blendbothofthesemixestogether.3. Coverbakingsheetswithparchmentpaper.Putheapingtablespoonsofdoughonthesheet.Flattenthemouttoformawhoopiepie.
4. Bakeforabout10-15minutesoruntilhardenedenoughfortoothpicktocomeoutclean.
5. Meanwhilemixallthefrostingingredientstogetherwithawhisk.6. Letthewhoopiepiescoolforawhile.Takeonepie,putthefrostingonitandthenplaceanotherpieontopofit.
AlmondFlourBrownies
Almondflourisafavoriteasitishighinprotein.Experimentwiththisone.
Ingredients:
1cupalmondflourorallpurposeflour1/2cupcoconutoil4oz(115g)bakingchocolate7dates3eggs1/2tspbakingsoda1/4tspvanillastevia,orsweetenerofyourchoicepinchofsalt
*Stealthbombinsomechiaseed,orfinelychoppedpumpkinseedsordriedfruits.
Directions:
1. Preheattheovento350°For180°C.2. Inafoodprocessormixtogetheralmondflour,saltandbakingsoda.Slowlyaddsquaresofdarkchocolateuntilthetextureislikecoarsesand.
3. Addeggs,coconutoilandsteviauntilthemixtureissmooth.4. Pourthemixtureinabakingdish,smoothitoutwithaspatula.5. Bakeforroughly20minutesoruntilatoothpickcomesoutclean.
*Lunchboxfavorite!Tryusingyourpreferredglutenfreeflourifyouwant.
AllergyFreeTortillas
Ingredients:
1½cupoffullfatcoconutmilk1/4cupalmondflour1/4cupcoconutflour1/4cupflaxmeal6eggs(maybetryEner-Geggreplacer)1/2tspbakingpowder1/2tspsaltoliveorcoconutoilforfrying
Directions:
1. Preheatamediumsizedskilletonmediumorlowheat.2. Mixallingredientswithablenderuntilsmooth.3. Coattheskilletwithcoconutoil.Pourbatterintotheskillettocreateathintortilla.Cookonbothsides.Repeatthesameprocesswiththeremainingbatter.
4. Putinlunchboxwithyourchild'sfavoritefilling.Theoptionsareendless–dips,fruit,berries,salad,meatballs,eggsandmanymore.Tasty!
AppleCinnamonChips
Ingredients:
2largeapples2cupsapplejuice1cinnamonstick
Directions:
1. Preheatovento250°F(120°C).2. Inapotcombineapplejuiceandcinnamonstick.Bringittoboil.3. Removetheapplecoresandslicetheapplescrosswisetocreatechips.4. Carefullyputtheappleslicesintheboilingjuiceandcookfor5minutes.5. Taketheappleslicesoutofthejuiceandplaceonacloth.Patdry.6. Placetheappleslicesonawirecoolingrackplacedonabakingsheet.7. Baketheappleslicesfor35-40minutesuntiltheydrycompletely.8. Letthemcooltogocrispy.
*Thesearegreatinthelunchboxorasonthegosnacks!Awonderfulalternativetogreasy,saltypotatochips.
MoroccanLambSkewers
Theboyslovethisoneforlunchorinthelunchbox!
Ingredients:
2lb(900g)ofleanlambfillets,cutintosmallcubes(beeforchickenworkstoo)1mediumredonion,finelychopped3Tbspfreshparsley,minced3Tbspfreshcilantro(coriander)minced1Tbspoliveoil2tsppaprikapowder1tspcumin,groundsaltandblackpeppertotaste
Directions:
1.Mixallingredientsinabowl.2.Coverthetraywithatowelorplasticandletthelambmarinateforseveralhoursintherefrigerator.3.Putthemeatpiecesonskewersandgrillonmediumheatfromallsides.Eachsideshouldtakeabout5to10minutes.
*Packupinthelunchboxwithdips,besurewellchilled.
CornflakeChickenCordonBleu
Ifyouwantamorebasicquickandeasyrecipe,checkouttheQuickCrunchyChickenStrips.
Ingredients:
31/2lbsorabout6chickenbreastscutinto1/2inchthicklongslices6thinslicesnaturalham6thinslicesSwisscheese,orothercookingcheeseyoulike6cupsglutenfreecornflakes,crushedfinetomediumsize2eggwhites11/2tsppaprikaorfavoriteseasoning
*Canadd1cupchoppedspinachleavesalternativelyinlayersifyourchildlikesthem.Paleocanomitcheeseandaddgarliciflike.
Directions:
Preheattheovento400F(205C)
1. Slicechickenfilletslengthwiseinhalf.(youcanuseamalletgentlyifyou
wanttomakethemthin)2. Topwith1sliceofhamand1ofcheese.3. Foldthefillettightlyinhalflengthwisetocoverthefilling.Secureitwithtoothpicks.Repeatlayeringwithallthechicken,hamandcheese.
4. Placethefinelycrushedcornflakesinawideflatdish.5. Placethewhiskedeggwhitesandpaprikainawideflatdish.6. Coateachbreastwiththeeggmix,thenthecornflakemixandplaceontoaplate.
7. Oncefinished,transfertoalinedbakingsheet.Bakeuntilcookedthrough,around30minutesdependingonthesizeofyourchicken.
Packupinchilledlunchboxwithcarrot,saladandfruits.
AllergyFreeChocChipCookies
Ifyouwant,maketheselargerforthelunchbox.
Ingredients:
1cupbutter,softened1cupbrownsugar3/4cupgranulatedsugar11/2tspvanillaextract2eggsorEner-Geggreplacer21/2cupsAllPurposeorsubstituteflourofchoicelikericeglutenfreeflour2tspxanthangum1tspglutenfreebakingpowder1/4tspsalt1tspbakingsoda11/2cupsdarkorlightchocolatechips
*Stealthbomberinsomeseedsandchoppeddriedfruitsornutsofyourchoice.
Directions:
Preheattheovento375F(190C)
1. Onlowspeedinanelectricmixerbowl,creamtogetherthesugars,butterandvanillafor3minutesuntilmixturnslighterincolor.Mixwithspoonbyhandifdesired,untilwellblended.Beatineggsonmediumspeeduntillightandfluffy.
2. Inanotherbowl,mixtogethertheflour,xanthangum,bakingpowder,bakingsodaandsalt.
3. Stirflourmixtureintobuttermixture.Stirinchocchips.4. Onlinedcookiesheets,spoonmixtureofdoughinTbspsize,afewinchesaparttoallowforspread.
5. Bakeforabout8minutes.Thecentrewillstillbeslightlysoft.Coolandstoreinanairtightcontainer.
Alwaysalunchboxfavorite!
QuickCrunchyChickenStrips
Ingredients:
2-3chickenbreasts,cutlengthwaysintostripsofroughlyeventhickness2Tbspglutenfreeallpurposeflour(canusealmondmeal)2Tbspcrushedcornflakes1tspsaltorfavoriteseasoning1/4tspgroundblackpepper1/4tsppaprika(optional)
*Stealthmethodin1tspsesameseedsand1tspdriedmixedherbsDirections:
Preheatovento350F(180C)
1. Placealldryingredientsintoalargeplasticbag-giveashaketomix.Nowaddthecutupchickenstrips,twistthetopofthebagtoseal,shakewelltillallarecoated.
2. Placeonalinedoventrayandcookforabout20minutesuntilchickeniscooked.Easy!
*Tastywithtomatoketchup,dipsandsaladorfruitforlunchtimeoratschool.Makesurelunchboxiswellchilled.
MuesliBarMagic
Awonderfulsnackathomewithmilkorinthelunchboxasthesweettreat.It'saflexiblerecipe,getcreative!
Ingredients:
1/2cupofnaturalbutter1/2cupclearhoney1/4cupsuperfinecastersugar,oralternativenaturalsweetenerlikeStevia1/4cupofmixedsunflowerandsesameseeds3cupsrolledoats(or2cupsofcrushedcornflakesforglutenfree)2cupslowsugarricecereal1cupraisinsorsultanas1/2cupchoppeddriedapricots,ordates,orcranberries,orcherries1/2cupdesiccatedcoconut1/4cuppumpkinseeds1/2cupchocchips(optional)
*Stealthilyaddmixednuts,Gojiberriesandchiaseedsifdesired.
Directions:
Preheatovento350F(180C)
1. Lineabakingtraywithpaper.
2. Combinehoney,sugarandbutterinasaucepanoveramediumheatuntilbuttermeltsandsugardissolves.
3. Boilandcookforabout2minutesuntilsyrupthickensalittle.Turnofftheheat.
4. Combineallremainingingredientsinalargebowl.5. Pouroverthewetmixandstiralltogethertocombine.6. Spoonintothepanandpressfirmlydowntomakesureallthemixturewillsticktogether.
7. Usingawetspoon,smoothoutthetop.8. Bakeintheovenforabout15-20minutesoruntilgolden.9. Coolandthenrefrigerateforabout1hourtofirmup.
*Greatinanylunchbox.Packedfullofnutritionandenergy.
Nut,Egg&GlutenFreeChocChip
Muffins
Ingredients:Thisisaveryflexiblerecipe.Ifyoucan'tfindlowallergyall-purposebakingmix,useall-purposeflour.Youcansubstituteapplesauce/pureeformashedbananaoruseacomboofboth.Youcanaddlessormorechocchips,ordriedfruits.Insteadofalmondmilk,youcanuseanymilk.Seedscanbesubstitutedfornutsifdesired.Youcanaddmoreorlesssweetening.Justbearinmindtheliquid/dryratio.
Ingredients1:
1cupgluten-free,all-purposebakingmix(fromCostco,healthfoodshopsorothersupermarkets)1Tbspsunflowerseeds1Tbsppumpkinseeds1cupchocchips(darkisgood,dependingonyourchild'stastebuds)1/2Tbspbakingpowder1/2tspbakingsoda1/4tspsalt
*Stealthbombinsomechiaseedsorcocoanibsforolderkids.
Ingredients2:Mixinaseparatebowl:
2cupsapplesauce1/4cupbrownsugar3Tbspoliveoil1Tbsphoney,maplesyruporStevia1/4cupalmondorcoconutmilk1tspapplecidervinegar(orwhite)1tspvanillaextract
Directions:
Preheatovento400For200C.
1. Lineorgreasea24cupminimuffintinorstandardmuffintinwithpaperliners.
2. Inalargebowlstirtogetherthefirstlotofingredients.Setaside.3. Inamediumsizedbowlcombinethesecondlotofingredients.4. Stirmix2intotheflourmix1-ONLYuntilJUSTcombined,ormuffinswillbetoughandwon'triseproperly.
5. Usingagreaseddessertspoonortablespoon,scoopthebatterout,and3/4fillthepreparedmuffintins.
6. Ifyouwanttotopwithchocolatepiecesorfruit,youcandoitnow.7. Bakefor10-12minutesoruntilaskewercomesoutclean.8. Coolcompletelyandpackforasuperlunchsnack.
Zucchini&SalmonHashBrowns
Ingredients:
1wholeeggorEner-Geggreplacer1cupshreddedzucchini1eggwhite(optional)1smallcandrainedunsaltedsalmon(canusefresh,steamed)2tbscoconutflour1/2cupdicedgreen/springonion1/4tsprawsalt1/4tspgarlicflakes(optional)groundblackpepper
*Stealthbombermodecomingup...finelyslicedolives,broccoli,flaxseedoil,eggplant.
Directions:
1.Inalargebowl,placetheshreddedzucchiniaftersqueezingoutalltheexcesswater.2.Addallotheringredientsandmixuntilthoroughlycombined.3.Heatalargenon-stickskilletorpansprayedwithnon-sticksprayovermedium-lowheat.4.Withyourhands,makesmallroundpattiesoutofthezucchinimixtureandplaceintoyourpan.5.Cookuntilgoldenbrown,flippinghalfwaythrough.*Lunchboxheaven.Nicecoldorhot.Makesabout6"fat"hashbrowns.
Cranberry&WalnutPowerBars
Ingredients:
2½cupsblanchedalmondsoroats,orricecereal1cupchoppedorcrushedwalnuts(optional)1Tbspcoconutflour1Tbspsunflowerseeds1Tbsppumpkinseeds1/3cupgoldenflax-meal(orsimilar)1cupdriedcranberriesormixofotherfavoriteberries1Tbsphoney,maplesyrup(orstevialiquidtotaste)1tspvanillaextract1/2cupshreddedcoconut3Tbspwater1Tbspshreddedcoconutfortopifdesired(canaddmore)
Directions:Thisreallyisaflexiblerecipe.Becreativeandusewhatyouhaveonhand.Takeoutwhatyoudon'tlike!
1. Placealmonds,nuts,flour,seeds,flax,cherries,cranberriesandvanillaintoablenderorfoodprocessor.Pulseuntilwellgroundbutnottoapaste.
2. Nowpulseinthewaterandshreddedcoconutuntilthemixturebeginstoformaball.Thisiswhereyoucanchangearoundandevenoutthewet/drybalance-addmorewaterorcoconutifneeded.
3. Pressintoan8x8inchslicebarorpanandtopintothefridgetofirm.Nowsliceintobars.Makesabout14bars.
*Yetanotheroneofthoseflexiblelunchboxrecipes;becreativewithfruitandnuts.
CoconutFlourCranberryMuffins
Ingredients:
6eggs4Tbspmeltedcoconutbutteroroliveoil1/2tspvanilla4Tbspcoconutmilk6dropsofStevialiquidextractorsimilarsweetener(1/4cupofcoconutsugarcanbealsoused,dependinghowsweetyoulikemuffins)Steviaconverterlinkhere.1/2tsprawsalt1/2tspbakingpowder1/2cupsiftedcoconutflour1cupfreshcranberriesorblueberries
Directions:
Heatoventomod-hot390F
1. Inlargebowl,mixtheeggs,butter,vanilla,coconutmilk,sugarorSteviaandsalt.
2. Inaseparatesmallbowlcombinesiftedcoconutflourandthebakingpowder.
3. Foldthedrymixintothebattergently,blendinguntiltherearenolumps.4. Mixthecranberriesin.
5. Pourbatterintooiledorlinedmuffintinsandbakeforabout15minutesuntilaskewercomesoutclean.
*Alunchboxfavorite!
EasyTunaMornayMagic
Ingredients:
2drainedcansoftunainoliveoilorspringwater2cupssteamedcauliflowerflorets1choppedonion2largefreshbeateneggs,optional(thesehelpthickenandsetthecasserole,butaren'tnecessary)1cupcoconutmilk1/2tspgarlicflakes(optional,IonlyaddthisifnotusingBrazilnutandgarlictoppingbelow)11/2Tbspfreshordriedparsleyorchives1Tbspcoconutfloursaltandblackpeppertotaste1/3cupdairyfreecheesesubstitute,optional(1cupofBrazilnuts&2clovesofgarlicwellblendedinafoodprocessorworksatreatonthePaleodiet)rawsalt&blackpeppertotaste.
*Ifdesiredyoucanadd1/2cupcookedglutenfreepastashells.
Directions:
Heatovento375F(180C)
1. Greasea9inchcasseroledishwithcoconutoroliveoil.2. Placeallingredientsexceptthecheeseintoalargebowl.Mixuntilwell
combined.3. TransferintoasuitablecasseroledishandSprinklethecheesemixoverthetop(thiscanbedoneaftercookinginstead).
4. Bakeforabout35-45minutesoruntilcasseroleisholdinginthemiddle.5. Sprinklewithadditionalparsleyorherbsifdesired.
*Thistastesreallynicecoldaswellashot.Besurethelunchboxischilled.
EasyMiniQuiches
Theseobviouslyaren'tforkidswithallergies,butyoumaybeabletoadapttosuityourownneeds.Youmaywanttoplaywitheggreplacers.
Thevarietyisvastwhenitcomestomakingminiquichesortarts.Eventhoughtheyaredivinehotforlunches,manytastenicecoldinalunchboxtoo.Buypastryfromthesupermarketifyouwant,dowhatworksforyoubecausetimeisoftenaproblemwithchildrenandworkcommitments!Justgrabwhateverpastryyoupreferandyoursonordaughterlikes.Pastiesvaryandsodothesizesoflittlepietins,soexperimenttostartwith.Ifindsiliconmuffintraysdon'tbrownonthebottomliketinpans.
Herearesomeminiquichecombinationstotry-Beimaginative:
egg-cheese-spinach-mushroomegg-feta-nutmegegg-garlic-ham-fettacookedbeefmince-springonion-egg
cookedbeefmince-springonion-eggegg-leftovervegetables-cheesegratedcarrot-egg-nutmeg-fetabacon-egg-tomato-cheeseegg-pinenuts-babyspinachegg-cookedchicken-corn-parsleyegg-tuna-creamcheese-cornegg-mashedpumpkin-nutmegegg-cookedchicken-cheese-parsleyegg-tomato-sardines-cheese-olivescheese-corn-peas-salamiegg-garlic-gratedzucchini-parmesanegg-bacon-spinach-basilegg-ham-olives-spinach
CrustlessZucchiniTartlets
Thisrecipeisn'tstrictlyPaleobutthoughtitwasworthincluding.TrysubstitutingforPaleofriendlymilk,creamandflouringredientsifdesired.
Ingredientsforfrying:
1Tbspoliveoil1-2clovesgarlic,minced2shallotsorspringonions,diced2smallzucchinis,grated(choppedspinachorkaleworkstoo)1/4cupgratedParmesancheese
Ingredientsforbatter:
11/4cupmilk1/4cupcornstarch(cornflour)2largeeggs2largeeggyolks1cupcream3/4tsprawsaltchoppedfreshherbsifdesired
Directions:
Heatovento450°F.Greaseorline2minimuffinorstandardmuffintins.
Heatovento450°F.Greaseorline2minimuffinorstandardmuffintins.
ZucchiniMixtureDirections:
1. Heatapantomedium.Addoil,garlicandshallotsandstirforabout2minutes.
2. Addthegratedzucchini,andstiruntiljustsoftened,anotherfewminutes.Removefromheat.
BatterMixtureDirections:
1. Whisk1/2cupofthemilkintothecornstarch,mixinguntilfairlysmooth.2. Whiskinalltheeggsmixinguntilsmooth,thengraduallywhiskintherestofthemilk,thecream,salt,andanyseasonings.
Assembly:
1. Putapinchofcheeseintoeachmuffincup,ateaspoonofthezucchinimixandherbsifdesired.
2. Nowpour1Tbspofthebattermixoverthetopintoeachmuffincup,fillingalmosttothetop.
3. Bakeuntilthetartsstarttoturnagoldencolor,about12-15mins.
Allowtocool.Awonderfullynutritiouslunchideahotorcold.Thesefreezewelltoo.
HoneyCinnamonCaramelizedNuts
Ingredients:
1cuprawcashewnuts
1cuprawwalnuts
¼cuprawhoney
1tspcinnamon
Directions:
1. Inabowlmixtogetherthenuts.2. Addthehoneyandcinnamontothoroughlycoatthenuts.
Preheatovento350°F(180°C)orcantrycookingintheslowcookeronlowheatforabout2hours.
1. Putsomebakingpaperonabakingsheetandevenlyspreadthenutsacrossit.
2. Roastforabout15-25minutesuntiltheyaregoldenbrown.Stirevery10minutesorsotobrownevenly.
3. Greatadditiontoanylunchboxorasapartysnack.
EggplantChips
Ifyouwanttoeatthesenotascrispbutwithlunchathome,justdon'tcookthemintheovenforaslong.Cookonthestovetop.Sweetpotatoandpumpkinisalsogoodlikethis.
Ingredients:
1largeeggplant,sliced(pumpkinandpotatoworkstoo)2Tbspoliveoilsaltandgroundblackpeppertotaste.Cangetcreativeandaddsomesesameseedsordriedherbs.
Directions:
Preheattheovento275°F(135°C).
1. Slicetheeggplant,andputtheslicesonabakingsheet.Sprinkletheeggplantsliceswithsaltanddrizzlewithoil.
2. Bakeintheovenforabout30-40minutes.Turntheslicesaroundevery10-15minutesuntiltheyarecrisp.
3. Theeggplantchipscanbeeatenjustastheyareorservedascrackerswithvariousdipsorspreads.
HoneyGlazedDrumsticks
Greatforlunchorthelunchbox!
Ingredients:
4chickendrumsticks2Tbsptomatoketchup2tspoliveoil1TbsphoneyorMaplesyrup1tspWorcestershiresauce2tsplemonjuice
Directions:
1. Drytheexcessmoistureoffthechickenwithpapertowel.2. Makedeepincisionsoverthedrumstickswithasharpknife.3. Putalltheingredientsinalargebowlandmixtogether.4. Placethechickeninthebowlandleaveintherefrigeratorforatleastanhour,butpreferablyovernighttomarinate.Turnoccasionally.
5. Heattheovento400F(200C)andplacechickenonabakingsheet.Coverlooselywithaluminumfoil.
6. Cookforabout20min,thenremovethefoil,bastethechickenagainthenreturnbacktotheotherforafurther15minoruntilthejuicesrunclearandthechickeniscooked.
7. Oncethedrumstickshavecooledcompletely,wrapasmallpieceoffoilaroundeachlegsoitiseasytohandle.
Wrapindividuallywithanonstickbakingpaperandthenfoilandplacethemin
Wrapindividuallywithanonstickbakingpaperandthenfoilandplacethemintherefrigerator.
PaleoLemon&PoppyseedMuffins
Ingredients:
1/2cupcoconutflour
3/4cuprawhoney(orsubstitutewithfruitpuree,maplesyruporagavenectar)
1/4cupcoconutoil
4largeeggs
1largelemon
zestof1lemon
2dropsofBergamotessentialoil(optional...Iliketheflavor)
2Tbsppoppyseeds(canusechiaseedsinstead)
1Tbspvanillaextract
1/2tspbakingsoda
Directions:
Preheattheovento325°F(160°C)Greaseorprepareamuffintinwithliners.
1. Juiceandzestthelemon.2. Combinetheeggs,vanilla,bergamotoil,lemonzestandjuicetogetherinalargebowl.Setaside.
3. Inasmallsaucepanheatedtolow,melttogetherthehoneyandoil.4. Stirthisintotheeggmix.5. Inanotherbowlmixtogethertheflour,poppyseedsandbakingsoda.6. SLOWLYfoldingently,ONLYuntiltheingredientsarejustmixed.7. Pourthebatterineachcupuntilitisabouthalffull.8. Bakefor20-25minutesoruntilaskewercomesoutclean,lessforminimuffins.
LunchboxBeefJerky
Theboyslovethisone!Youwillneedtoexperimentwiththisrecipeduetothedifferentvariablesinmeatthicknessandoventemps.Getstartedearlyinthedayduetolongcookingtimes.
Ingredients:
1lb(450g)beefsirloinsteak,cutintothinpiecesafewincheslong.
½cupcoconutaminos(orsoysauce)
*spicessuchaschilli,salt,pepperanddriedherbssuchasoreganoaretastybutoptional.
Directions:
1. Trimanyfatfromthemeat,thenputitinthefreezerfor30-60minstofirmup.
2. Removethesteakfromthefreezerandwithasharpknifecutthemeatagainstthegrain.Maketheslicesverythin,butkeepthemasevenlysizedaspossiblesodryingtimeisequal.Thebiggertheyare,thelongerdryingtimewillbe.
3. Putthebeefpiecesandoilinalargeplasticbag.4. Letthebeefmarinateovernightoratleastforfewhours.5. Preheattheovento160F(70C)fordehydratingthejerky.Leavetheovendoorslightlyajarwithateaspoon.
6. Useabsorbentpapertowelingtomopupanyexcessoilfromthemeat.7. Isuggestwatchingsomevideosherehowtomakebeefjerkyathome.8. Thereareseveralwaystocookthemeat-Placeintoafooddehydrator
(thisiswhatIdo)andcookforabout12hoursonthemeatsetting.orthreadoneendofeachpieceofmeatontoskewers,placingsidewaysinovenandallowtohangwithapancatchinganydripsunderneath,orlinetwobakingsheetswithaluminumfoil,placeracksontopofthemsothejerkywouldbeexposedtohotaironbothsides.
9. Placethejerkyontotheracks.Keepthemslightlyseparatetomakethemaccessibletoairanddryevenly.
10. Bakeforabout8-12hoursuntildrybutslightlypliable.Coolandstoreinanairtightcontainer.
ColdMiniToastTreats
Eitherbuyminitoastsfromthesupermarketormakeyourownbycuttingupsquaresofbread,drizzlewithalittleoilandpopintheovenuntilcrisp.Thesearegreatwhenyouneedsomethingflexibleforthelunchbox.Haveabagoftoastsinthepantryattheready,andacooler.Whencool,addasliceofcheese,dip,orcreamcheeseonthebottomandtopwithanythingyourchildlikes.Getcreative!Hereareafewfavoriteideasforthetoppings:cheese-ham-watercressavocadospread(withalittlelemonjuice)-tomatocheese-bacon-gratedcucumbercreamcheese-gherkinhummus-gratedcarrot-basilcreamcheese-sweetchilisauce-parsleycheese-cookedcoldmeat-dip
EasyRiceBubbleSlice
Don'tbuythoseunhealthyhighsugar,highfatsweetrubbishybarsfromthesupermarket!Thismaybeasweettreat,butyouknowexactlywhatisinit.
Ingredients:
130gbutter1/4cupsugar3Tbsnaturalhoney3tspsesameseeds1/2tspvanillaextract5cupsricebubblesorsimilarlowsugarricecereal
*Stealthbombcomingup...2tspchiaseedsandcrushedwalnutsormacadamianuts.
Directions:
1. Lineasandwichbakingtraywithbakingpaper.2. Placethebutterandsugarintoasaucepanandbringtotheboil.Stirinhoneyandboilforanother3mins.Stirinvanillaandsesameseeds.Removefromtheheat.Stirinricebubblesthenimmediatelypourintothelinedtray.
3. Pressdownthemixtureflatwitharubberspatulaorspoonthenallowtoset.
*Afavoritesweettreatinadditiontootherhealthyfoodinthelunchbox.
BaconWrappedChicken
Thisrecipeiseasy,youjustneedtomakethechickenpiecesfairlyuniforminsize,otherwiseallowthelargerpiecestocookforlonger.Ingredients:
Usebonelesschickencutintobitesizedpieces.Usebaconslicedintopieceslargeenoughtowraparoundthechickenpieces
Quantitywilldependonhowmuchyouwanttocookandsize.(Useabout2chickenbreaststo3rashersofbacon)Directions:
Heattheoventomediumhigh375F(190C)
1. Cutchickenintopieces.2. Cutbaconintostripsandfirmlywraparoundthechicken.3. Secureeachwrapwithtoothpicks(bothends)4. Bakeinamediumhotoventillgoldenbrown,abouthalfanhour.
Packupchilledwithasaladand/orfruit.Yum!
EasyHomemadeHummus
ThisisanonPaleolunchidea.Anotherflexiblerecipe.Experimentwithyourchild'sfavoriteflavors!
Ingredients:
1smallcanofboughtcookedchickpeas,about200gor14oz,drainedandrinsed4Tbspofyourfavoritesoftcheese(evencheddarisokay-trycoconutcreamfordairyfree)1Tbspoliveormacadamiaoil1Tbsplemonjuice1/2clovemincedgarlic1/2tspofyourfavoritegroundspicesuchascuminseedornutmeg(optional)saltandpeppertotaste
Directions:
1. Blendallingredientsinthefoodprocessoruntilsmooth,scrapingdownthesidesasyougo.
2. Dividedintoindividualcontainersreadyforthelunchboxorfridgeandkeepchilled.
PrunesWrappedinBlankets
Ingredients:
12pittedprunes(figsworktoo)12almonds,toastedorraw(optional)6thinslicesbacon
*Thealmondsurpriseinthemiddlemakeaniceaddition.Directions:
1.Heatovento450F(230C)2.Putanalmondineachpittedprune,wherethestonewas.3.Cutthebaconinhalfandwrapapieceofitaroundeachprune.Securewithacocktailtoothpick.4.Placeonabakingsheetandcookuntilthebaconiscrisp,about10minutes.Youwillneedtoturnit.5.Lunchboxdelightforboysandgirls,adultstoo!
EasySpicyCrabMeatDip
Onoccasionwhenwegofishingweareluckyenoughtocatchcrayfishorlobster,andthisisidealinthisdeliciousdip.Youcanalsousecannedtunaorsalmon,butdrainitwellfirst.Ingredients:
1tsplemonjuice1/2tsptomatopaste2Tbsphomemadeornaturalmayonnaise1largegherkinorpickledonion,finelydiced3dropsoffishsauce(optional)1smallcanofwhitecrabmeat,about5ouncesor120g.Ifyoucangetfresh...allthebetter!
Directions:
1. Blendallingredientswellinafoodprocessorexceptthecrabmeat.2. Stirinthecrabmeattothechunkyconsistencyyouwant.3. Divideintoairtightcontainers,besuretokeepthisdipwellchilledandhavecrackersortoastwithit.
TheEnd
SuggestedGoodReads
Kid'snutritionandhealthcanbenefitfrommakingSmoothiesandJuicesathome.Theyarefabulouspartlyfrozenasachillerpackandcolddrinkinthelunchbox.Herearesomesuggestedgoodreads...
JuicingRecipesforHealth
PaleoSmoothies
SchoolTimeRecipes
SuperImmunityandNutrition
FreePaleoDessertBook
TheEnd
Copyright
LunchBoxRecipes:Copyright©2014byJaneBurton
Copyright:TheauthorJaneBurtonhasexclusivelypublishedthisbookandholdsallcopyrightstoit.Agreatdealofworkhasbeenputintoproducingit.Nopartofthispublicationmaybereproduced,storedinretrievalsystem,copiedinanyformorbyanymeans,electronic,mechanical,photocopying,recordingorotherwisetransmittedwithoutwrittenpermissionfromthepublisher.Youmustnotcirculatethisbookinanyformatunlessaskingfirst.Thankyouforyourhonestyandunderstanding.
Disclaimer:Thisbookisfrommyexperiencespreparinghealthylunchesincludingsomerecipesfromfriendsandvariationsfromotherrecipebooks.Ithasbeenpreparedingoodfaith,withthegoalbeingtosharelunchboxrecipefavoriteswithothers.Iamnotliableinanywayhowyouchoosetousethisinformationasitisanaccountofmyownexperienceswhenmakinglunchesinthehomeenvironment.Ihavesetouttogivehelpfullunchboxrecipeideas.