- Box wisely. Use a compartmented lunchbox like the one I have used (see above Décor lunch box available in Discount Dave’s). This will ensure foods are not squishing each other or cross contaminating moisture.
- Toast it. Even 40 seconds to a minute in the toaster before making the sandwich will slightly crisp the bread and stop moisture from penetrating the surface.
- Stay dry. Salad leaves, grated carrot, coleslaw are great options. If using wetter vegetables like cucumber and tomato make sure they are in the centre of the sandwich or pack these separately in a snap lock bag to assemble at lunch.
- Include healthy fats. Use condiments, avocado and firm cheeses – whole egg mayonnaise, hummus, mustards, sliced cheeses like Jarlsberg, cheddar, provolone etc. These are great as they contain a small amounts of healthy fat and act as a preservation wall. Put these on first. Avoid high sodium and sugar condiments like some relishes, tomato and BBQ sauce if possible.
- Cool it. Heat draws moisture from foods SO pop a small ice pack (check out these fun pineapple ice blocks in the above image, available at Discount Dave’s) in your kids lunch box or underneath.
- Wrap it right. Butchers or baking paper is great when you want to wrap and keep a sandwich tightly together. Unlike foil or cling wrap, butchers paper helps to allow the sandwich to breath and refrain from going soggy. It is also more environmentally conscious.
- Choose wholemeal over white bread and wraps. Wholemeal has the added benefits of fibre and is low in sugar unlike white.
- Aim for 2 and 2. Try and pack 2 serves of fruit and 2 serves of vegetables in your kids boxes. That way they have ticked off their fruit intake and only have 2-3 serves of vegetables to squeeze in at dinner time.
CHICKEN AND AVO SANDWICH
2 slices rye or whole meal bread
100g shredded chicken breast
1 slice cheese (I used Coon)
½ cup sliced cucumber
½ cup grated carrot
- Lightly toast the bread slices for 40 seconds to a minute and allow to cool. Place the cheese on one slice, spread with any condiments if using, top with cucumber slices, shredded chicken and grated carrot.
- Spread the avocado on the remaining slice and top sandwich, lightly pressing down.
- Cut into thirds. Wrap with butchers paper or sustainable beeswax wraps. Serve with snacks (see options below).
SALAD WRAP (See above image)
1 whole meal wrap
2 boiled eggs (chopped) or 100g shredded chicken
1 tbsp whole egg mayonnaise
¼ avocado (ripe)
1 handful mixed lettuce leaves
3 slices tomato
½ cup grated carrot
- In a small bowl mix chicken or eggs with mayonnaise and avocado until combined (season with salt).
- Place mixed leaves in the centre of wrap; spoon avocado protein mixture on top; top with slices of tomato; grated carrot and tightly wrap.
- Slice in half and wrap in parchment paper or sustainable beeswax wraps. Serve with snacks (see options below).
½ cup carrot/celery sticks + 1/3 cup hummus
½ cup strawberries + 1/3 cup ricotta (I add a sprinkle of cinnamon)
1 boiled egg
½ cup yoghurt or yoghurt tubes
Mix and match snacks, sanwiches and wraps throughout the week for variety.
Please consult with a healthcare professional before making adjustments to your child’s diet if your child has any dietary related conditions. Energy needs for your child will depend on age, gender and activity level. Each child is different so it is best to include a macro balanced lunchbox and allow them to consume what they need.