lunchbox

Using dark rye or wholegrain bread for sandwiches rather than white will increase the fibre content. This high-protein open sandwich with salmon and quark cheese makes a quick and convenient low-calorie lunch. Try topping with cooked and peeled prawns instead of the salmon.

With a GI of 49 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 235 kcal per portion.

Smoked salmon open-topped sandwich 

dark rye bread (pumpernickel)

grams/3½oz quark, drained

grams/3½oz salmon

lemon juice

tsp finely chopped fresh chives, to garnish

black pepper

Great simple Korean potato side dish (Gamja Jorim) that is often served in a meal or in lunchboxes. Kids and adults will love it and is also quite easy to make.

Korean Potato Side Dish (Gamja Jorim 감자조림)

oz baby potatoes

mushroom

soy sauce

maple syrup

Tbsp sugar

water ((initial boiling))

water ((for sauce))

vegetable oil

sesame oil

sesame seeds

Rinse potatoes. If using thick skinned potato, skin and cut into cubes.

Cook potatoes in pot with enough water to fully cover potatoes.

Once it boils, lower heat to medium and cook for about 10 min. Drain.

Add potatoes back to pot, add 2 C water, 3 T soy sauce, sugar, vegetable oil and 1 shitake.

Bring to boil and simmer, covered for 30 min or so until the liquid has reduced to 1/3.

Uncover, add 2 T maple syrup. Further reduce until there is almost no liquid. Taste add more (up to 1 tsp) soy sauce to taste.

Reduce from 6 few more minutes while you stir potatoes.

Finish with a swirl or two of sesame oil and sprinkling of sesame seeds.

Make these moreish banana muffins for an easy breakfast or a snack on the go. They're also great for lunchboxes and will prove popular with the whole family.

Easy banana muffins

self-raising flour

tsp baking powder

½ tsp bicarbonate of soda

caster sugar

butter,melted

tsp vanilla extract

eggs

bananas,mashed

pecans,chopped, plus extra to decorate (optional)

Heat the oven to 190C/170C Fan/gas 5. Line a 12-hole muffin tin with paper cases. Sift together the flour, baking powder, bicarbonate of soda and caster sugar with a big pinch of salt. In a separate <a href="https://www.bbcgoodfood.com/content/top-five-mixing-bowls">bowl</a> mix the melted butter, vanilla extract, eggs, mashed bananas and buttermilk.

Make a well in the centre of the dry ingredients and pour the wet ingredients in. Roughly mix together with a fork, being careful not to over-mix. Scatter in the chopped pecans, if using, then spoon the mixture into the muffin cases. Top with pecan halves, then bake for 20-25 mins, until golden brown. Cool on a <a href="https://www.bbcgoodfood.com/content/kimberley-wilsons-top-five-cooling-racks">wire rack</a>.

The perfect savoury cheese scone recipe – best eaten warm spread liberally with butter! These scones are so easy to whip up for lunchboxes or picnics.

Each serving provides 143 kcal, 3g protein, 18g carbohydrates (of which 1g sugars), 6.5g fat (of which 4g saturates), 1g fibre and 0.5g salt.

Cheese scones

225 grams/8 ounces self raising flour

salt

butter

grams/1 ounces mature cheddar, grated

150 milliliters/5fl oz milk

Most popular Korean side dish for dosirak (lunchbox) and for everyday meals. The spicy and sweet gochujang sauce is quite addicting when paired with the salty, chewy dried squid. Easy to prepare and keeps well up to weeks in fridge.

Korean Spicy Dried Squid Recipe (Ojingeochae Muchim)

squid strips (ojingeochae)

Tbsp gochujang

tsp red chili powder ((gochukaru))

soy sauce ((jin ganjang – kikkoman will do))

tsp sugar

garlic powder

mayonnaise

sake

Boil hot water (about 2 cups). Put squid in a metal colander or sieve. Gently pour hot water over the dried squid strips. This process softens the squid but also removes some of the seasoning, making it less salty. Skip this step if you prefer chewy ojingeochae. If you do skip, also remember to use less soy sauce.

Mix gochujang, gochukaru, sake, soy sauce, sugar, garlic powder and maple syrup to make seasoning for dried squid recipe.

Heat pan on medium low heat and simmer the seasoning sauce for 2 minutes. Stir a few times. We don’t want to reduce the sauce, just cook the raw taste out of it.

Turn heat to LOW. Toss and mix dried squid strips with the sauce. Mix until squid strips are evenly coated. Turn OFF heat.

Mix in 1 tsp of mayonnaise.

Sprinkle lots of sesame seeds on top and that’s it!

This easy Date Scone recipe takes no time to put together and is made using pantry and fridge staples. These scones are freezer friendly and both regular and Thermomix instructions are included.

Easy Date Scone Recipe

flour

baking powder

sugar (30 grams)

dates chopped into 1-2 cm pieces (80 grams)

milk

Preheat your oven to 180 degrees and line a baking dish with baking paper.

Sift the self raising flour and baking powder into a large bowl before adding the sugar and salt and mixing to combine.

Rub in the butter until the mixture resembles bread crumbs.

Combine the milk and egg in a small jug and set aside until needed.

Add the dates to the flour mixture and stir through.

Pour the milk and egg mixture into the bowl and use a bread knife to gently combine.

Tip the mixture onto a lightly floured bench and use a circular cutter to cut out your date scones.

Place the scones so that they are almost touching onto a tray lined with baking paper and lightly brush with the extra milk. Bake for 12 - 15 minutes or until they begin to brown on top and sound hollow when tapped.

Carefully remove from the oven and allow to cool slightly before serving.

Place the pitted dates into your Thermomix bowl and chop for 8 seconds on speed 5 – set aside until needed.

Place the self raising flour, baking powder and butter into the bowl of your Thermomix and blitz for 10 seconds on speed 9 or until the mixture resembles breadcrumbs.

Add the chopped dates, milk, egg, salt and caster sugar and mix for 10 seconds on speed 4 or until combined.

Use the kneading function to mix for 40 seconds.

Thermomix Instructions

These easy zucchini muffins are made with ricotta and reduced-fat feta so they're still super-cheesy but are way better for you. Pop them in the lunchbox for a great snack or light lunch.

Healthier zucchini and feta muffins

tbsp extra virgin olive oil

green shallots, trimmed, thinly sliced

garlic clove, crushed

tsp lemon rind

zucchini, trimmed

(2 cups) wholemeal self-raising flour

cayenne pepper

buttermilk

(1/2 cup) low-fat fresh ricotta

reduced-fat feta, crumbled

https://resources.newscdn.com.au/cs/video/vjs/stable/build/index.html?id=5348771529001-5583874044001&=domain=taste

5348771529001-5583874044001

Sweet and summery berry crumble bars

almonds

icing sugar

butter (cubed)

dark chocolate (chopped)

cherry (stones removed and chopped)

blueberry

raspberry

Ready-to-eat pouches of grain mean you can have a healthy lunch in minutes. Mix with veg and sustainable tuna

Spicy tuna quinoa salad

onion

pepper

olive oil

red chilli

pouch ready-to-eat quinoa

cherry tomato

black olives

jar albacore tuna

Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly.

Mix the quinoa, onion mixture, cherry tomatoes, olives and tuna together. Divide between 4 plates, pour over a little of the oil from the tuna jar, season and serve.

These healthier oat bars use bananas and apple to bind the mixture, so you can cut down on the fat and sugar

Feelgood flapjacks

butter,

peanut butter

tbsp honey or maple syrup

bananas,

apple,

rolled oats

dried apricot, chopped

raisin

mixed seed (we used pumpkin and sunflower)

Heat oven to 160C/140C fan/gas 3. Grease and line a 20cm square tin with baking parchment. Heat the butter, peanut butter and honey or maple syrup in a small pan until melted. Add the mashed banana, apple and 100ml hot water, and mix to combine.

Tip the oats, the dried fruit and the seeds into a large bowl. Pour in the combined banana and apple and stir until everything is coated by the wet mixture. Tip into the cake tin and level the surface. Bake for 55 mins until golden. Leave to cool in the tin. Cut into 12 pieces to serve or store in an airtight container in the fridge. They will keep for up to 3 days.

Just 6 ingredients and 10 minutes to make. Super creamy chocolatey delicious, it&#039;s 20 thousand times better than those store-bought cups. The perfect addition to your school or work lunchbox, or for an easy dessert or snack! Lightly adapted from Hershey&#039;s.

Easy Vegan Chocolate Pudding

white sugar

cocoa powder

cornstarch ((sub arrowroot powder if preferred))

plant-based milk ((such as soy

vegan butter

vanilla extract

In a medium sauce pan, whisk together the sugar, cocoa, and cornstarch until there are no lumps. Add the plant-based milk and whisk to combine.

Put the pan over medium heat and bring to a simmer while whisking often. Continue to simmer for about 3 minutes until the pudding is slightly thickened and glossy looking. It will thicken more as it cools. Remove from heat and whisk in the vegan butter and vanilla extract. Divide into ramekins, jars, pudding cups, or pour all of it into a large heat proof bowl. Enjoy still warm or cover and let cool in the fridge for a few hours or overnight until chilled. Store in the fridge for up to one week.

These rolls are lovely – the eggs glue themselves to the wrap so that they are easy as anything to roll, making them delicious and portable. 


Egg rolls

free-range eggs

parsley

garlic

½ tsp black pepper

oil,

tortilla wraps

olives

tsp tomato paste

These delicious cheese and bacon rolls are just like bakery ones and quick and easy to make with a conventional or Magimix Cook Expert method.

Cheese and bacon rolls, just like bakery ones! Conventional method

500 g strong white bread flour

300 ml water (body temp)

yeast

g salt

egg (lightly whisked)

tbsp milk

grated cheese

rashers bacon (finely chopped)

Combine the yeast and water together and allow to froth for a minute.

Add the flour, salt and yeast/water combo to a large bowl and mix well to combine.

Take the dough out of the bowl and knead for 5 minutes on a floured bench until a dough is formed.

Place in a large bowl and cover with a damp towel for 1 hour.

On a floured bench, knock back the dough. Roll into a large log and shape into 12 equal roll shapes.

Line a tray with baking paper and put the rolls on it. Cover with a damp towel for 30 minutes.

Preheat the oven to 240 degrees celsius.

Squash the rolls down slightly. Whisk the egg and milk together and brush the tops of the buns.

Combine the grated cheese and bacon and cover the tops of the buns.

Lower the oven temp to 200 degrees celsius and place the buns in the oven for 20 minutes.

Remove and place on a wire rack.

A thick slice of Spanish omelette, packed with chorizo, peas and potatoes, can be enjoyed hot or cold. Keep a few slices handy in the fridge for lunches or a speedy midweek tea.

Each serving provides 421 kcal, 27g protein, 17g carbohydrates (of which 6g sugars), 26g fat (of which 9g saturates), 4g fibre and 2.2g salt.

Lunchbox chorizo frittata

tsp rapeseed oil

onion, roughly chopped

red pepper, seeds removed, chopped

200 grams/7 ounces chorizo, skin removed and roughly chopped

milliliters/2fl oz milk

garlic clove, finely chopped

potatoes,

grams/3½oz frozen peas

green salad, to serve

sea salt and black pepper

This speedy salad will keep in the fridge for a few days - a great healthy lunch or snack to have on hand

Herby celery & bulgur salad

bulgur wheat

celery

dessert apple

lemon

hazelnuts

pomegranate seeds

mint

tarragon

Put the bulgur wheat in a large bowl and just cover with boiling water. Cover the bowl with cling film and leave for 30 mins to absorb all the water.

Meanwhile, separate the sticks of celery and set the leaves aside. Very finely slice the celery and roughly chop the leaves. Cut the apple into fine matchsticks and toss in a little lemon juice. In a bowl, mix the remaining lemon juice with the oil and some seasoning to make a dressing.

Gently fluff up the bulgur with a fork. Mix the sliced celery and apple through the bulgur, followed by the nuts, chilli, pomegranate seeds and herbs. Drizzle over the dressing and toss everything together gently. Scatter with the celery leaves and serve.

A vegetarian side salad with cumin-roasted carrots, chickpeas, mint, nuts, spinach and salty cheese - great with Moroccan food

Minty carrot, pistachio & feta salad

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