Approx Fat Counts
1/2 cup of Black rice cooked (and mixed with other ingredients once cold) – 3 grams
1 small can of tuna in oil – 6 grams
1 corn cob roasted and then kernels sliced off
1/2 capsicum diced
Parsley or rocket to mix through
1 x tablespoon olive oil to finish – 12 grams
Total approx 20 grams
Approx Fat Count
1 piece of wholewheat toast – < 6 grams
2 tablespoons of Avocado with extra oil drizzled on top – 6 grams
1 tablespoon of marinated goat cheese – 6 grams
Drizzle with olive oil, cracked pepper & sea salt
Total 18 grams
This is a great one if you can get your child to eat mushrooms. They’re jam packed full of goodness.
In the absence of sunlight or supplements, eating mushrooms is a good way to up your vitamin D levels, and the only vegetarian food source of vitamin D. They are also a good source of B vitamins, which help provide energy by breaking down proteins, fats and carbohydrates, and play a key role in the nervous system.
Simply cook in LOADS of butter and sprinkle a little rosemary on top, saute until soft and delicious.
A good squeeze of lemon is not only a nice flavour addition, it also breaks through the fatty taste which can sometimes be too much on a little palette.
(One thing we’ve noticed is that when we put too much butter or oil in a dish, kids get almost a ‘fatty taste fatigue’ from the taste of fat so we often try to break up the taste with something fresh).
Most of our kids are heading back to school and for those of you tackling it for the first time, it can be a little daunting as you consider “how will my child take their enzymes?” or “how will i make sure they get enough calories throughout the school day?”. In the early days of pre-school and primary school (Up to about grade 1) we used to stick stickers on the inside of the lunchbox telling him how many enzymes were for each item of food and put the corresponding amount into one of those little tupperware containers (tupperware keyrings we bought off e-bay).
The main reason we put the sticker on was to keep trying to teach him how many enzymes were needed for each item of food. Now he’s in grade # 2 we just put the total amount of enzymes into the container with no stickers. We do this for a couple of reasons – he’s a little more private now as he gets older and doesn’t want a whole bunch of stickers on his lunchbox which is fair enough but also, he’s just busy. Like most eight year old boys he’s on the go and he just sculls the enzymes, grabs his lunch and stuffs as much as he can down before he grabs his treats and runs outside. So we have to work with that.
When it comes to lunches, many of us are creatures of habit as we throw stuff in the lunchboxes each morning. Thinking about adding extra fat or salted foods is one more thing to think about so it often helps to have a plan. I still try and offer a reasonable amount of variety so that I tempt him with at least a few things that he might feel like eating.
Our plan usually is:
For Morning tea
1 x packet salty chips
1 x high fat snack like a cookie with fruit & choc bits or banana bread or celery with fatty cheese and dates
1 x serve vegetable sticks (sip & crunch)
1 small portion of fruit
1 small portion of vegetable snacks like cherry tomatoes, carrots or mini cucumbers
1 roll or sandwich (lots of butter, mayonaise, salami, cheese, lettuce etc)
1 medium portion of fatty snacks – muffin, chocolate, fruit & choc biscuits etc
Drink Bottle: Gatorade during the summer months
We’re going to post more school food ideas as the year goes on so keep your eye out.