Send your child off to school safely with these nut, dairy and egg-free packed lunch solutions.
Stuffed pita bread
Spray a small pan with olive oil and pan-fry two ready-made falafels. Slice each in half. Cut a pita bread in half. Spread inside with 2 tablespoons hummus (we used beetroot hummus) then fill with shredded lettuce, halved cherry tomatoes, cucumber, grated carrot and falafels. If your kid is adventurous, sprinkle a pinch of sumac into the finished pita.
Spiced popcorn
Place ¼ cup popcorn kernels in a medium-sized paper bag (this will make 3-4 cups). Fold the top of the bag over 2-3 times and firmly crease the paper so it stays closed. Microwave on high for about 2-3 minutes. When the popping slows to 2 seconds or more between pops, carefully take the bag out of the microwave. Sprinkle ½ teaspoon cinnamon powder into the bag and give it a shake. Place 1 cup popcorn in an airtight container in the lunchbox.
Fruit skewers
Thread cut strawberries, pineapple, grapes and orange onto 2 medium skewers. Place in a leakproof, squash-proof container in the lunchbox.
Edamame in pods
Bring a large pot of salted water to the boil. Place 12 edamame in pods into the pot and cook for about 1 minute. Drain, refresh in iced water and drain again. Place in lunchbox.
Baby carrots with guacamole
Into a bowl, scoop ½ a ripe avocado. Add juice of ½ lemon and a little black pepper. Mash with a fork. Finely chop ½ tomato and add to avocado. Stir to combine and place in a small airtight container. Serve with ½ cup baby carrots.
Many breads contain skim milk powder but flat breads are usually dairy free.
Note
Packaged foods must have an allergen warning if they contain any of the most common food allergens, namely: milk, egg, soy, peanut, tree nut, sesame, fish, shellfish and gluten-containing cereals, including wheat. You will find this with the ingredients list. Where there is a risk of cross-contamination, manufacturers may also include a precautionary statement such as: ‘may contain…’. Always check the label.
Recipes
www.healthyfood.com
