Fresh fruit and fruit salads

Fresh fruit and fruit salads

Choose from a rainbow of colours of seasonal fruit. Depending on the type of fruit, you can serve whole (e.g. apples and plums) or cut into bite size pieces (easier for younger children to eat) or mix fruit together to make up a fruit salad. Make sure that any fruit that is eaten with the peel on is washed thoroughly before eating.

Apples (green and red)
Apricots
Bananas (On hot days bananas don’t keep too well in a lunchbox. You could try cutting into slices and drizzling on some lemon juice to keep them from going brown.)
Blueberries
Figs
Fresh cherries
Granadilla (passion fruit)
Grapes (green or purple)
Mangos
Naartjies (satsuma)
Nectarines
Oranges
Peaches
Pears
Plumbs
Strawberries
Sliced kiwi fruit
Bite size pieces of watermelon

Chicken Strips

Chicken Strips

Quick and easy seasoned chicken strips baked in the oven.

This chicken recipe is quick and easy to make and you can eat the chicken strips as they are or dip in a sauce, pack in your kids’ lunch boxes, put in a wrap, a stir-fry or a salad.

Ingredients:

  • Boneless chicken breasts (preferably organic free range chicken)
  • Olive oil or coconut oil
  • Garlic flakes
  • Salt
  • Thyme
  • Rosemary
  • Ground black pepper

Method: 

  1.  the chicken breasts into strips (I use scissors for this as I find it quicker and easier than a knife).
  2. Place them on a glass or ceramic baking tray or dish.
  3. Season with the garlic, salt, thyme, rosemary and pepper.
  4. Bake in the oven at 220 degrees Celsius for 15-20 minutes until cooked through but still tender.
Crudités

Crudités

Eat a rainbow of raw nutritious vegetables cut into strips or bite size pieces.

Crudités are the perfect way to ensure your body gets a variety of different phytonutrients (natural compounds in plants) essential for promoting and maintaining a healthy body and brain. Here are some ideas on which vegetables to use and a home-made dip to accompany them. Serve as an appetiser or a healthy lunch. Kids are more likely to eat vegetables if they are presented in an array of colourful, bite-size pieces that they can have fun dunking into a dip.

Here are ideas on vegetables that work well:

Carrot sticks
Sliced bell peppers
Mini corn
Snap peas
Beans
Broccoli
Cherry tomatoes
Celery sticks
Cucumber sticks

Here is a healthy and easy to make dip for your crudités:

Garlic and herb

Ingredients:

  • Plain cottage cheese or cream cheese (Preferably organic hormone free cheese.)
  • Garlic flakes
  • Salt
  • Thyme
  • Rosemary
  • Ground black pepper

Method:

  1. Stir the seasoning into your cottage or cream cheese for a yummy garlic and herb dip.
Baked butternut and sweet potato cubes

Baked butternut and sweet potato cubes

Bite-sized butternut and sweet potato cubes flavoured with cinnamon, garlic, rosemary and salt and oven-baked in coconut oil.

Ingredients:
• 2 x sweet potatoes
• 1 x butternut
• Coconut oil
• Cinnamon
• Pink Himalayan salt
• Garlic & herb seasoning
• Fresh rosemary

Method:
1. Preheat oven to 180oC.
2. Peel and cube the butternut (+ 2cm2 size).
3. Wash the sweet potatoes and cut into small cubes (+ 2cm2 size).
4. Lightly grease a large oven roasting tray.
5. Place the butternut and sweet potato cubes into the tray and drizzle with coconut oil. (You can melt the coconut oil in a bowl in the preheating oven)
6. Sprinkle the cinnamon, garlic and herb seasoning and fresh rosemary.
7. Bake for 1 to 1 and a half hours until the sweet potato and butternut cubes are soft inside and slightly crispy on the outside.

Baked apple & cinnamon slices

Baked apple & cinnamon slices

Apples slices dusted in cinnamon and baked in the oven.

Ingredients:

  • Granny smith or red apples
  • Cinnamon

Method:

  1. Core the apples and slice into thin pieces (Approx. 3 mm).
  2. Line a large baking tray with lightly greased baking paper.
  3. Place the apple slices on the baking tray and dust with cinnamon.
  4. Bake the apples on the lowest tray in your oven for 25 minutes @ 120 degrees Celcius.
  5. Turn the apples over and bake on the other side for another 25 minutes.
  6. Keep an eye on the apples to ensure they do not burn.
  7. Once cooked take the apples out of the oven and allow to cool before eating.
  8. Store in an air-tight container.