The Australian Women's Weekly: Stress Free Lunch Box

THE SOLUTION We all know that home-made is better than store-bought: it’s less processed, making it better health-wise for the kids, and cheaper too, making it better budget-wise for you! But who has the time and energy to do that every single day? Well, you don't have to. In this book we use a prep and pack system; prepare as much as you can ahead of time, storing items in the freezer, pantry and the fridge. When it’s time to pack lunchboxes in the morning, simply pick and choose from a selection of pre-made, ready-to-go items. In just a couple of hours on the weekend, you can have a week’s lunches sorted. Who doesn’t love that idea? GET PREPPING Before you start, make sure you have plenty of food containers…

BALANCE When it comes to building a balanced lunchbox it’s important to think about your child’s daily nutritional needs. Aim to include a mix of foods from all food groups: include lean proteins such as meat, fish or eggs; some dairy such as yoghurt or cheese; healthy carbohydrates such as wholegrains; and a selection of fresh fruit and vegies (apples, carrots, celery, cherry tomatoes, mini cucumbers) which can be packed, whole or pre-cut and stored in small, resealable, airtight containers. ALLERGIES Many schools have a nut-free policy; avoid packing food that may contain nuts, including peanut butter, muesli bars or biscuits. Check ingredient labels on packaged products for hidden allergens. Some children also have an allergy to sesame seeds and other foods, so check your school’s banned food list. PACK…

Chicken & corn pie maker pies PREP + COOK TIME 40 MINUTES MAKES 8 ¾ cup (180g) sour cream2 tsp wholegrain mustard¼ cup (60ml) chicken stock1¾ cups (280g) shredded cooked chicken125g frozen corn kernels2 green onions, sliced thinly6 sheets frozen shortcrust pastry, thawed1 egg, beaten lightly 1 For the filling, combine sour cream, mustard and stock in a bowl; stir in the chicken, corn kernels and green onion. 2 Lightly oil and preheat a 4-hole (⅓-cup/80ml) pie maker. Using the pastry cutter provided, cut eight large rounds (11cm) and eight small rounds (9.5cm) from pastry. 3 Line holes with 4 large pastry rounds, pressing into the base and side. Spoon heaped ¼-cup of filling into each pastry case. Top with 4 small pastry rounds; press edges firmly to seal. Brush…

Vegie pastry bites PREP + COOK TIME 30 MINUTES MAKES 18 2 sheets frozen puff pastry, thawed200g bag rainbow slaw½ cup (40g) finely grated parmesan 1 Preheat oven to 200°C fan-forced. Line two oven trays with baking paper. 2 Place each pastry sheet on a separate piece of baking paper; scatter over the slaw and parmesan. Place a second sheet of baking paper on top; roll over with a rolling pin to push the slaw and parmesan into the pastry. Remove top paper. 3 Using an 8cm flower shaped cutter, cut out nine shapes from each sheet of pastry; discard scraps. Place pastries on lined trays. 4 Bake pastries for 20 minutes or until golden brown. Leave on trays for 5 minutes before transferring to a wire rack to cool.…

Mix ‘n’ match pasta salad PREP + COOK TIME 15 MINUTES SERVES 4 250g mixed pasta shapes (see tips)100g broccoli, chopped1 cup baby spinach leaves1 clove garlic, crushed1½ tbsp sunflower seeds, toasted1½ tbsp finely grated parmesan¼ cup basil leaves¼ cup extra virgin olive oil 1 Cook pasta in a saucepan of boiling water according to packet directions. Using a slotted spoon, transfer pasta to a colendar; cool under cold running water. Drain. 2 Return pasta water in pan to the boil. Cook broccoli in boiling water for 2 minutes. Drain and refresh under cold running water; drain well. 3 Place broccoli and ½ cup spinach leaves in a food processor with garlic, seeds, parmesan, basil and oil; process until combined. 4 Return pasta to pan with broccoli pesto and remaining…

BUTTERMILK originally the term given to the slightly sour liquid left after butter was churned from cream, today it is made from no-fat or low-fat milk to which specific bacterial cultures have been added. CHEESE bocconcini walnut-sized, baby mozzarella; delicate, semi-soft, white cheese traditionally made from buffalo milk. Sold fresh, it spoils rapidly so will only keep, refrigerated in brine, for 1 or 2 days at the most. pizza cheese a commercial blend of processed grated mozzarella, cheddar and parmesan cheeses. CHIA SEEDS fibre-rich and contain protein and all the essential amino acids, as well as a wealth of vitamins, minerals and antioxidants. CHICKPEAS irregularly round, sandy-coloured legumes. They have a firm texture even after cooking, a floury mouth-feel and robust nutty flavour; available canned or dried (soak for several hours…