Kids in the Kitchen

Issue 34 February/March 2010

Pack your kids off to school with a nutritional and yummy lunchbox full of healthy snacks to get them through the day.

As the school year kicked off, we got together with Chef Dean Hyde and assistants Gordon, Claudia, and Kyra to create some healthy lunchbox snacks. As the school day is packed with indoor and outdoor activities your little ones need all the nutritional help they can get to survive the day with great energy levels and an active mind.

Work with your child to brainstorm ideas about what to include in their lunchbox; having them involved in the decision about what to eat will help them to learn about food and encourage them to eat a proper lunch designed to get them through the long school day.

Yummy Energy Bar

Makes 20 bars

2 cups rolled oats

1/2 cup shredded coconut

100g dried apricots or a mixture of apricots and cranberries

110g diced almonds

1/2 cup orange juice

1/3 cup honey

2 cups breakfast cereal or bran flakes

1 cup sultanas or dates

2 egg whites

1/2 cup pumpkin seeds

1/4 cup sesame seeds

Preheat oven to 200 degrees Celsius. Line a 20 x 30 tray with sides with baking paper.

Combine oats, pumpkin seeds, sesame seeds, coconut and almonds in an ovenproof dish. Bake in the oven, stirring occasionally until lightly toasted. Transfer into a large mixing bowl. Reduce oven temperature to 180 degrees Celsius.

Meanwhile, chop apricots and combine with juice and honey in a small saucepan. Simmer for 5mins or until apricots are soft and the liquid forms a syrup.

Add cereal and sultanas to the seed and nut mixture and mix together.
Add apricot syrup and lightly whisked egg whites. Stir until all ingredients
are moistened.

Transfer mixture to prepared tray and press down firmly until top is smooth. Bake for 30 minutes, or until golden. Half way through cooking, remove tray from oven and press down mix into pan with a fish slice.

Cool completely, then cut into squares or bars. Store in an airtight container.

This is another great base recipe that is easily adapted to suit your family’s taste buds. Try adding sunflower seeds and rice bubbles instead of pumpkin seeds and bran flakes. Or add dehydrated strawberries for a sweet addition.

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