90 Lunch Box Recipes - Healthy Lunchbox Recipes For Kids - A Common Sense Guide

Lunch Box Recipes: Healthy Lunchbox
Recipes for Kids and Adults. Common

Sense Guide & Gluten Free Paleo
Lunch Box Cookbook for School &
Work
Jane Burton
Table of Contents
The Nutritional Lunchbox
Food Preparation and Other Tips
My Secret Nutrition Weapon
Lunch Box Recipe Tips
My Healthy Stealthy Method
Lunchbox Planning for Busy Moms & Dads
Packing the Lunchbox
Foods for Better Health
Stealth Bomber Superfood List
Food Allergies
Allergy Free Substitutes for Recipes
Rolled Oats & Honey Smoothie
Cold Buster Citrus Juice
Pineapple and Orange Smoothie
Salami & Chick Pea Super Salad
Lentil & Avocado Salad
Green Monster Smoothie Cups
Chicken and Green Grape Salad
Ham Roly Polys
Plum Juice Tummy Tonic
Lunchbox Chicken Nuggets
Apple Chips
Peanut Butter Banana Smoothie
Bologna Sausage Wraps
Avocado and Egg Salad
Asian Chicken Lettuce Wrap
Chicken Egg Family
Yummy Pork Patties
Easy Quinoa Confetti
Ants On a Log
Berry La Di Da Fruit Salad
Apple Cider Coleslaw
Quick Quinoa Salad
Asparagus, Tomato and Rocket Salad
Coconut Cream Dip
Tahini Hummus
Easy Guacamole Dip
Apple Pie Balls
Chocolate & Apricot Bon Bons
Carousel Caramel Dip
Sweet Chili Dip
Cucumber Dip
On The Go Snack Pack
Self Rising Flour Recipe
Gluten Free Corn Dog Muffins
Gluten Free Granola
Mini Mediterranean Tarts
Carrot and Apple Muffins
Gluten Free Brownies
Nutty Banana Muffins
Gluten Free Savoury Muffins
Chocolate Zucchini Bar
Date Carob Truffles
Homemade Ketchup
Little Lunchbox Meatballs
Tasty Raisin Meatballs
Perfect Pumpkin Pie
OMG Omelet Roll
Easy Crustless Popeye Quiche
Homemade Mayonnaise
Baked Apple Beauties
Pumpkin Banana Bread
Super Chili Beef Lunch
Middle Eastern Couscous
Easy Lunchbox Frittata
Asparagus in a Blanket
Gingered Applesauce
Gluten Free Bread
Sesame Crackers
Gluten Free Donuts
Gluten Free Raspberry & Almond Muffins
Baby Spinach & Bacon Quiche
Corn Dogs
Banana Nut Loaf
Spice Girl Whoopie Pies
Almond Flour Brownies
Allergy Free Tortillas
Apple Cinnamon Chips
Moroccan Lamb Skewers
Cornflake Chicken Cordon Bleu
Allergy Free Choc Chip Cookies
Quick Crunchy Chicken Strips
Muesli Bar Magic
Nut, Egg & Gluten Free Choc Chip Muffins
Zucchini & Salmon Hash Browns
Cranberry & Walnut Power Bars
Coconut Flour Cranberry Muffins
Easy Tuna Mornay Magic
Easy Mini Quiches
Crustless Zucchini Tartlets
Honey Cinnamon Caramelized Nuts
Eggplant Chips
Honey Glazed Drumsticks
Paleo Lemon & Poppyseed Muffins
Lunchbox Beef Jerky
Cold Mini Toast Treats
Easy Rice Bubble Slice
Bacon Wrapped Chicken
Easy Homemade Hummus
Prunes Wrapped in Blankets
Easy Spicy Crab Meat Dip
Suggested Good Reads
Copyright
The Nutritional Lunchbox
With over 90 illustrated healthy lunchbox recipe ideas, this book will have
your kids eating and enjoying their lunches each and every day! It also gives
a complete common sense guide to planning, preparing and packing nutritious
lunches with loads of helpful tips and information. We lead busy lives, so getting
the school lunch box organized is going to save time and give us happy kids.
You'll love my stealth bomber super-food list too!
Appearance AND nutrition of lunch box food is important...here is why.
The Magic of a Healthy Lunch Box!
We know that food is vital to our mental and physical well-being. We also
know that far too few children are enthusiastic about eating healthy foods when
it comes to the school lunchbox. However, the trick is to send the kids to school
with foods that are nutritious while still being interesting and tasty. This will
help our children maintain their metabolism and their energy levels, hence being
able to concentrate and have more fun during the day.
During the rapid growth periods from about the age of 5 to 12, we need to
support this growth, especially with calcium, iron and protein. So, encouraging
good eating habits early on can have a significant beneficial effect on kid's
general health and overall ability to cope with the mental and physical
challenges they will face throughout their teenage years.
Unfortunately, way too often the lunch box can be filled with high sugar,
high fat and high salt foods because they are preferred by the kids and they are
quick and easily bought at the supermarket. Of course, sometimes peer pressure
comes into play, which makes it even more difficult to encourage your child to
eat good foods. A lunchbox with a plain cheese sandwich and an apple just aren't
going to do the job day after day, so let's look at some other alternatives.
Balance and nutrition is very important, but you need to be realistic. Try to
offer a variety of foods and change them up regularly. Fiber is very important
too as eating many highly processed foods on a regular basis can wreak havoc
with digestion and cause tummy problems. Learn more about nutrients in foods
at the US Nutrients Database here.
Food allergies and food intolerance can vary in symptoms and severity. An
allergy is a response by the body's immune system. However, a food intolerance
does not affect the immune system, but is believed to be caused by difficulty to
completely digests foods. Of course this is why so many people look for gluten-
free recipes. If your son or daughter constantly has a sore tummy and digestion
problems then you should consult your doctor. Coeliac disease results from
sensitivity to gluten which is a protein found in many cereals. Lactose
intolerance is the inability to digests sugars in cow's milk. Many people turn to
the Paleo diet which is based around eating natural foods. Paleo also focuses on
eating nutrient rich foods. The general guidelines suggest removing processed
foods and all foods associated with digestion irritation. This type of lifestyle diet,
also known as the caveman diet, is a lot more gentle on the digestive system and
general health. If you think this may help your child you can read more about the
Paleo diet here.
Good sources of iron include meat, canned tuna, chocolate, and dried fruits.
Good sources of calcium include yoghurt, cheese, milk, tofu, canned sardines,
flour and leafy greens. Making your own healthy drinks and freezing them is a
favorite of mine, and the many options will be shown throughout the recipes.
This recipe book is in Metric and Imperial Measurements, however if you

need help with measurement conversions,Google helps you convert
measurements to cups here. Select from the drop down box what you want to
convert.
Food Preparation and Other Tips
Allergies can be serious, so educate your child to not share their lunch
and vice versa. The main culprits predominately are nuts, eggs, dairy and
seafood. Many schools now don't allow these foods in case of accidental
allergic reactions. Contact the school, find out their policy and ask around
about any other information that may be helpful to you and your child.
If your child needs allergy and gluten free recipes, then this Paleo Appetizer
book may be very helpful. It includes gluten and dairy free recipes like
cakes, quiches, tarts, kale chips, dips, meatballs, salads and skewers etc...
all perfect for the lunchbox.
Use natural, low sugar fruit drinks or make your own juices. I make a
healthy, vitamin packed juice, freeze it in small bottles and put it in the
lunch box.
This serves three purposes; as a chiller pack, it helps save space and it's a
healthy cold drink! (I even do this when I'm away from home and on the
go) You
can keep the weight of the lunch box down by including a drink doubling as
a freezer pack. You can also freeze a half filled bottle the night before and
top it up in the morning. This way it will slowly thaw out during the day. If
condensation and moisture is a problem, pop it in a plastic bag.
Chilling is really important for any items that need to be kept cold such
as meats, eggs, rice and dairy products.
Choice of containers is wide and varied, but be practical. Consider what

fits into your child's lunch box. Only use container sizes you need, saving
space and bulk. Consider how you will wash them.
Be sure they are are suitable for the dishwasher if you don't intend washing
them by hand.
Be sure the lunchbox, containers and bottles are easy to open AND
close. Nothing worse than the kids coming home with uneaten foods
because the lunchbox turned into a Pandora's box!
Be sure the food is manageable for little fingers.
Make foods easy to access and wrap up again.
Encourage No waste - Don't forget to tell the kids to bring home any
leftovers for eating later... or for your pet or the backyard chickens to eat!
If making sandwiches, be sure they won't be soggy and fallen apart by

lunch time. This is definitely one way to get a lunch not eaten.
My Secret Nutrition Weapon A Simple
Idea with Excellent Results.
One of my secret super nutrition weapons is making my own juice, freezing

it in small bottles and sending it in the lunchbox as a cooler packed full of
goodness and vitality. So it doubles as a chiller pack AND a healthy, super V8
juice. Make blended juices that your child likes and “stealth bomb” in some high
nutrient foods while still making the juice taste delicious. The healthy
ingredients in homemade juices are known to get loads of nutrients into the body
fast. So of course these are wonderful drinks to have in any lunchbox, or in the
fridge throughout the day.The trick is to add about half fruit for sweetness and
taste, then a handful of veggies with a dash of citrus for zing.Of course many
other goodies can be incorporated too, which I suggest in my juicer book.
If you want some make ahead, high vitamin natural tasty drinks for the kids
then check out my juicer recipes book. My kid's favorite juices include a balance
of sweet and tangy fruits plus vegetables. They are surprisingly yummy!
Lunch Box Recipe Tips
Being creative could mean the difference in whether or not the lunch will be
eaten. Think party foods for the younger children...it's all in the presentation!
Bust out the cookie cutter if need be, let the kids help choose their shapes.
Add a little Surprise!
Add a surprise to make the lunch box an enjoyable adventure worth

opening. It may be notes, or other little treats for the younger children. Think
back...was there something you enjoyed seeing in your lunch box? Maybe add
that!
Make Preparation Fun!
Get the kids to help if they are younger and want to get involved. This could
be what it takes to make that lunch box come home empty! Allow extra time to
pack the lunch so you aren't in a hurry and stressed out. Perhaps have an hour on
a Sunday afternoon where you can prepare lunches for the following week and
freeze them. Show your approval if the kids help!
These recipe ideas can be packed up and used for school lunches, or home
snacks or lunches on the weekend. Just serve on a plate at home, or pack into
your child's lunch box with cooling if required.
If your son or daughter has a favorite food then try to incorporate it into
the recipes where it makes sense. If they have a food they can't stand or
have an allergy to it, leave it out! Have you heard the saying "throwing out the
baby with the bath water" In other words, sometimes adapting the recipe to suit
your child's needs is better than no recipe at all! Same common sense approach
goes with healthy lunches; don't over do it because the kids may reject any
healthy stuff all together :(
The recipe portions are laid out in standard meal quantities. This is good
because you may want leftovers or need enough to serve a few children. They
can go in the fridge for the next day anyway. Maybe you want to eat some for
yourself for lunch! Another option is the recipes can be halved for lunch box
recipes if desired. The freezer can be useful.
Substitutes to the Rescue!

If you don't have a particular item you need in the pantry, use your
imagination with swapping ingredients. You may need to do this if your child
has allergy problems. If a recipe calls for cow's milk, use something else such as
almond milk. Be aware however the taste will of course be different and not as
"strong" as cow's milk. There is a lot to be said for good old natural traditional
pastured full cream, not thickened or light...but again depending on the food
intolerance.
If a recipe calls for sugar and you don't want to use sugar, then substitute it with
your favorite sweetener like honey, stevia or dates. If you don't like using soy
sauce, substitute it with coconut aminos. Same with flour, there are many
options. You will be aware of your child's needs. You can buy gluten free from
the supermarket easily today, if you use coconut flour it soaks up liquid in
recipes compared to other flours, on the other hand, almond flour does not.
Almond flour is a favorite because it's high in protein. Apple cider vinegar is a
mild tasting versatile vinegar. It and rice wine vinegar can be used in place of
white vinegar. Red wine vinegar is popular in Asian foods. If you only have
white, try using half the amount because it is more sour. If you want to make the
carrot and apple muffins but don't have apples on hand, use a similar textured
fruit like peach or banana.
Although this book is in imperial and metric measurements, you may find
these links helpful for cooking measurement conversions. I also use this Google
weight converter if I get stuck. Just select what you want to convert from the
drop down box.
Don't Stress if it Doesn't Work Out
As busy mums and dads, the least helpful thing to do is to stress out because a
recipe doesn't quite work out. Be reasonable, it's not the end of the world, if need
be experiment because quality and products AND ovens are all slightly different.
Go to plan B if you are in a hurry. Have a backup plan; make a quick and easy
recipe instead, grab something out of the freezer or let your son or daughter buy
lunch that day.
My Healthy Stealthy Method The
Healthy Stealthy Method
Sometimes the "stealth method" if helpful, you can easily incorporate certain
foods into everyday lunches while still having them taste delicious! Adapting
certain recipes can help boost nutritional value for kid's (and adult's) lunch box
meals. I'm often adding a handful of this, and a teaspoon of that in to the lunch
box recipes and homemade juices to transform them into a "super food" meal.
Add the ingredients where it makes sense. For example, I add chia seeds,
flaxseed oil, greens, and/or dates to health bars, cakes or smoothies. Throw in
some extra chopped vegetables to your savory recipes and fruits to your sweets.
The addition of nuts, seeds, herbs and spices are wonderful too...get creative,
many delicious recipes are born like this!
Throughout the recipes in the book you may find healthy stealthy ingredients
suggested. These are of course optional as you know more about the limitations
of what your son of daughter will or won't eat. I found a gradual addition to
certain foods using the stealth method is the key to nutritional success!
Remember, if you take everything "nice" out, and put lots of "not so nice"
ingredients in...don't be surprised if the lunch isn't eaten...would you want to eat
it? Sometimes there has to be a compromise or balance.
Lunchbox Planning for Busy Moms &
Dads
Planning the Lunch Box
The balancing act between your available time and creating a nutritious
lunch box can be a challenge. However, a little forward planning can go a long
way. Here are some tips:
Write a shopping list. Before you go shopping, consider your lunchbox

menu over the next few days. You will probably be able to plan much of
your lunchbox food for the entire week.
Consider leftovers. You may be able to incorporate leftovers from dinner

the previous night. For example, you may have some chicken and couscous
leftovers, you just need to get some wraps or fruit to go with these.
Forward preparation. Try to prepare of as much as possible the night before.

This ensures the stress of rushing in the morning will be minimal. Have the
lunch boxes, utensils and plastic containers etc. all out ready to go. Some
lunches will be able to be packed the night before, which makes life a lot
easier.
Consider freezing foods. Freezing foods in small batches can cut down on
time drastically. So be sure to consider freezing small amounts ready to be
used when you need them. Just wrap them appropriately before you freeze
them.
Water is best for hydration in summer time. We now know it plays a vital
role in concentration and just plain feeling energized. Headaches are
commonly experienced when we don't drink enough. You can freeze half a
bottle of water the night before school, and then fill it up the next morning.
This acts as an ice block cooler to keep your food chilled. Healthy juices as
an alternative will be discussed later. Giving both during summer time is a
good idea.
Packing the Lunchbox
Packing a Successful Lunch
There are a few points to mention here. One is that certain foods need to
be adequately chilled
so your child doesn't get tummy troubles or
a bout of salmonella! Two is,
first impressions count. If your son or daughter opens up their lunchbox to

find it looks squashed or just plain and boring then they may not want to eat
it. Of course children vary and you will know what your child is like in this
respect. Try to keep the lunch box, visually appealing, easy to open and
easy to eat. There is nothing worse than a lunch coming home because it
was just too difficult to get to, or because it was squashed.
Include a surprise. The lunch box ritual will be much more enjoyable if
you include a little surprise, even just a few times a week. This may be a
special little moist wipe to clean sticky hands after eating, a small special
treat or a hand written note of encouragement. For that Christmas or
birthday present you may want to include some nice cutlery or containers
for the lunchbox…something unique just for them.
Keep it cold. There are many choices available for lunch boxes and
containers, including drink containers. Try to get a size that is appropriate
for the needs of your child. You don't want a huge lunchbox in a small
school bag; definitely one way to have a frustrated child. Unless the school
provides a refrigerator, consider buying and insulated lunchbox. Of course
another popular option is to use free frozen mini ice cooler packs, or use a
half frozen drink bottle. I mostly use this option because this way there was
no space wasted in the lunchbox, because the drink can be used throughout
the day as it thaws out. On really hot days if you think the ice will be
melted by lunchtime then you can freeze the entire bottle the night before. It
is very important to keep especially meats and dairy food cold, so be sure
chilling the lunch is done correctly.
Wrap it properly. To make it easier for your son or daughter be sure to

wrap the foods so they stay together and are easy to get at. If you think the
food may squash, then use small containers instead of plastic or paper.
Wash the lunchbox after each use. Be sure to wash everything thoroughly
with hot soapy water when the lunchbox comes home each day. Wipe dry
and have it ready for the following day.
The importance of drinks. Today there are literally hundreds of options

for bought drinks. If you can find natural drinks that don't have much added
sugars and preservatives then these may be a great option. However, during
the summer months, you should include at least one cold water bottle unless
the kids have access to good water at school. And remember even if they do
have access to it they may not use it. Drink fountains can be slightly
unhygienic so packing that extra water bottle would be a great idea. If your
child won't drink water, then it is better to have some form of liquid.
Explore other options like natural, low sugar, low preservative cordials and
juices. Make your own juices as suggested below.
Get the kids to help. Of course not all children will want to help you pack
their lunchbox, but some will and this involvement can make for a very
successful lunchbox experience for everyone. Perhaps allow them to add
one favorite thing to encourage their participation. Bribery… Well, maybe
just a little perhaps.
A balanced lunchbox. Be sure your child's nutrients are being met in their
lunchbox. Just think natural, interesting, nutritious and variety. Throughout
the day and week you may like to divide portions of vegetables, salad, fruit,
meat, dairy and starchy foods like bread. This may be a tall order, so if you
miss something one day then add it the next. Similarly, if you give a
unhealthy special treat one day, don't give it the next.
Foods for Better Health
Foods Loaded with Nutrition
It is an unfortunate fact that we are bombarded with many added colors, flavors
and preservatives in many of our foods today. Try to minimize processed foods
and incorporate as many natural, whole foods and raw foods into your diet
as possible.
This is a basic list of foods that are helpful to our health. (It's here in my Juicer
Recipes book.) I love this book because juices are a tasty, easy way to get high
amounts of nutrients into the kid's bodies fast! Firing up the juicer machine
before or after school is not only refreshing, but a great healthy immune
and energy booster. Don't we hate it when the kids come home from school
with a cold and then everyone in the house catches it! I have noticed a big
difference in their ability to fight off the "bugs" when I use a variety of
homemade juices regularly.
While many fruits and vegetables have a variety of helpful effects on our
bodies, this is just a snapshot of a few, and some of the benefits they hold.
Natural protein boosters for weight gain and vitality include egg yolk, nut
butters, ground nuts and seeds, milks, soy powder, good quality protein
powders and cottage cheese. Don't forget, using your muscles builds
muscle!
Almond flour is a favorite gluten free alternative to wheat flour as it is high
in protein.
Cabbage juice is good for the stomach and treating peptic ulcers.
Leafy green vegetable juice can help it treating leg ulcers and sores.
Beets are good for cleansing the liver, gall bladder and bowel.
Natural sweeteners can be used such as soaked dates, raisins, and prunes.
Date sugar, maple syrup, carob powder and raw honey are also good.
Apple and pineapple juice are good to help cover up a "yucky" taste.
Cayenne pepper is good for circulation.
Alfalfa is good for bowel health.
Anise (herb) will help reduce gas in the stomach.
Citrus fruits, and any fruit/veg high in ascorbic acid help boost the immune
system and fight cancer.
Carrots contain beta carotene which help fight infection and cancer.
Coriander (cilantro) is good for the heart and the digestive system.
Dandelion is a mild diuretic.
Dates are loaded full of fibre and are a great alternative sweetener to sugar.
Great for constipation.
Echinacea is a good detoxifying agent for cleaning the lymphatic system.
Figs and prunes are a natural laxative
Grapes are a good blood purifier.
Kale is high in calcium and good for our teeth and bones.
Lemons, oranges and grapefruit help eliminate catarrh, and boost immune
system.
Lentils are a muscle building food.
Mangoes are good for the intestines.
Milk is a complete protein.
Lettuce can slow digestion, but is good for insomnia.
Parsley is a tonic for the kidneys and blood vessels.
Mint is good to help cover a "yucky" taste and also good for digestion.
Pineapple is a good source of manganese and vitamin C, great for the blood
and digestion.
Pomegranate is good for urinary problems and is a detox blood cleanser.
Papaya is good for intestinal disorders.
Prunes are high in fibre and great for constipation. Also a natural sweetener
in foods.
Radish is good for catarrh.
Sage is a good "wake up" herb and also good for the sinuses.
Spinach is great raw in drinks, but don't overdo it because it contains oxalic
acid.
Thyme helps alleviate headaches, asthma and cold symptoms associated
with the upper respiratory system.
Watermelon is good for the kidneys and is a blood cooler.
Watercress helps eliminate fluids from the body because it is high in
potassium.
Wheatgrass is high in Indole which helps prevent cancer. It is high in many
beneficial enzymes.
Stealth Bomber Superfood List
So What is a Superfood?
Basically, a superfood is a nutrient rich food which is beneficial for health

and well-being.
Here is a my favorite list of superfoods and healthy stuff I love to add into
my recipes and the lunchbox wherever possible. The trick is to add them
stealthily...know one knows, but the recipe still tastes yummy! With teenagers
you can start to educate them that healthy stuff can taste good as well as be good
for them. For example ask "did you enjoy those meatballs you had for lunch
today?" if they say yes, tell them "that's great because I added some diced
spinach". Let them know the extra things have been added when they have
enjoyed something. Of course kids with food intolerance problems and allergies
may need to opt for gluten free and natural foods only.
Although water isn't a food, it has to be mentioned because it is SO good for

our health. I have a glass each morning to fire up the ol' kidneys! Hydration in
the form of water or other healthy drinks is essential for your son's or
daughter's concentration and general well being throughout the day.
Remember you need to be aware of any food allergies your son or daughter may
have and work around it. If I'm unsure of a new ingredient or want to test
something out I just add a little for the first few times. Anyway, here is my
nutrient dense short list of natural foods I add to recipes and juices
regularly. Use them and your body will love you for it!
Chia Seeds
Pumpkin Seeds
Sunflower seeds
Sesame Seeds
Sardines
Dark chocolate
Berries
Flaxseed Oil
Goji Berries
Cranberries (berries generally are great)
Nuts (beware for those with allergies)
Oats
Dried Fruit
Alfalfa Sprouts
Leafy greens
Apples
Kale
Spinach
Mushrooms
Dates
Prunes
Raw honey
Fresh Farm Eggs
Garlic
Chili
Olive Oil
Others: -
Fresh home grown herbs

Fresh home grown fruits and vegetables
Fresh fish
Fresh spices
Banana
Beetroot
Cinnamon
Mushrooms
Quinoa
Food Allergies
Allergies commonly originate from foods like nuts (especially peanuts and
Brazil nuts), eggs, berries, dairy, wheat products, oranges and shellfish. The
intolerance may vary. They may include; stomach pain and diarrhoea, nausea
and vomiting, watery eyes and sneezing, swelling of the face, tongue and or
mouth. If your child suffers from these symptoms or appears to be unwell after
eating, especially on a regular basis, or from a certain food consult your doctor.
You may need to monitor, remove, replace and observe which food seems to
be giving the problems. Always inform your school or anywhere else your
child may come into contact with foods if concerned. With recipes, if in
doubt, leave an ingredient out.
Educate your child NOT to share anything from their lunch box with others
and tell them to ONLY eat what's in their lunch box if allergies are a concern.
Although it goes against what we would normally teach our kids, explain to
them it could make their friends very, very sick if they share their food. For
younger children teacher help and supervision is required.
About the Recipes...
I recognize we are all different with a different set of needs. I have done my
best to include allergy free recipe ideas, but there will be some recipes in
this book not suitable for those with particular allergies, so read carefully
and don't use that recipe or leave out the offending ingredient/s all together if
unsure! You can try using alternative substitutes like Ener-G egg replacer for
eggs. Many of the recipes will include substitute ideas or simply say optional.
Dairy free milks such as almond and coconut milk are a good substitute, you
can check out my coconut milk and almond flour recipes here if you need ideas.
Different types of flours can also be substituted. Nuts can be removed, use
sunflower or pumpkin seeds for similar taste and texture, or perhaps add
fruits instead. I know if I'm unsure of something I only add a tiny amount to
start with to test it out.
Allergy Free Substitutes for Recipes
Everyone's recipe and allergy needs
are different, so please adapt, remove
or substitute ingredients throughout
the following recipes if required. I
give options with most, but you will
need to tailor some of the ingredients to
suit your child's allergy, food
intolerance or taste. Common sense
prevails; if your child is allergic to nuts,
substitute with seeds such as sunflower
and pumpkin which also have that nutty
flavor.
Common popular substitutes are egg
replacer, almond milk, coconut milk,
almond flour, coconut flour, or other
gluten free substitute. Oat and rice milks
may possibly be worth a try too.
Coconut cream is dairy free. Check
out what your local store has to offer.
These two books of mine give you
specific almond and coconut based
recipes which are dairy free & gluten
free.
Although many kids don't have a sugar allergy, if weight gain is a concern use
the more natural sweeteners such as Stevia and agave nectar. I like using dates,
prunes and honey for healthy substitutes.
Rolled Oats & Honey Smoothie
Banana is popular for breakfasts and in the lunch box because it is more like a
food...filling, satisfying and healthy for kids. Smoothies are easy and quick to
prepare when rushing in the mornings too!
Ingredients:
1/4 cup old-fashioned rolled oats

1/2 cup plain low-fat or standard yogurt or coconut cream
1 banana, roughly chopped
1/2 cup milk of your choice such as almond, coconut or regular
2 tsp honey
1/4 tsp ground cinnamon
Directions:
1. Combine everything in the blender. Puree until smooth. You may add ½ cup
of orange juice too if desired.
Cold Buster Citrus Juice
Juices are beneficial to get nutrients and vitamins into the body fast! They
are a great energy booster and work really well in the lunch box because they
can be frozen beforehand if desired, then double as a chiller pack and a
refreshing drink.
Don't we hate it when the kids come home with a cold they caught from their
best friends! Help prevent and treat a cold with this powerful vitamin cocktail.
Ingredients:
2 oranges, peeled and quartered

1/2 grapefruit, peeled (if too sour for your child, use 2 kiwi fruits instead)
1/2 lemon, peeled but keep about a tsp size of peel (optional)
1/2 lime, peeled
Directions:
1. Peel fruits, but keep 1/4 of the lemon peel on if the kids taste buds can
handle it for extra cold fighting properties. Push through the juicer and
freeze as a chiller bottle ready for the lunch box.
Mine love it like this. Lemon peels are full of super-flavonoids. I find this recipe
can be hard on the tummy, so eat something with it, or dilute with water.
Refreshing summer time drink and a soother for winter colds!
Pineapple and Orange Smoothie
Ginger aids digestion, orange is a good starter. Great morning or lunch smoothie
that’s extra refreshing! Put half of it in a bottle for the chilled lunchbox.
Ingredients:
12 ozs fresh orange juice

1/2 cup drained pineapple chunks or pieces
1 ¼ cups vanilla yoghurt
1/4 tspn finely grated ginger if your child likes it (optional)
Directions:
1. Combine all ingredients in blender and blend on high till smooth and
frothy.
Ginger is great for digestion and nausea. Garnish with a slice of favorite fruit or
partially freeze and use a a chilled drink.
Salami & Chick Pea Super Salad
This is a non Paleo Recipe, but none the less an excellent source of nutrition
for lunches on occasion.
Ingredients:
1 small can of chickpeas, rinsed and thoroughly drained

1/2 - 1 cup grape or cherry tomatoes, halved
about 1 roasted capsicum, thinly sliced
about 2 cups of baby spinach & rocket leafy mix
about 1 cup shaved spicy natural salami, cut into thick strips (optional)
2 tsp pepitas (pumpkin seeds)
Separate - 2 tsp balsamic vinegar for dressing
*Switch it to Paleo by adding crispy fried bacon pieces, leave out the chick peas,
and add a handful of sunflower seeds.
Directions:
1. Combine the chickpeas, tomato, capsicum, spinach and rocket, salami and
pepitas in a bowl.
2. Pack the salad into chilled lunch box and have the dressing in a separate
container. Pour over when ready to eat.
Lentil & Avocado Salad
Ingredients:
1 - 2 avocados, chopped
1 small onion or shallots, chopped
about 1 small cup of rinsed and cooked lentils (bought are okay)
1 cup of cherry tomatoes, chopped
Mixed fresh herbs
1 cup leafy greens of your choice. I like baby spinach and lettuce combo
1/2 cup crumbled fetta cheese (optional)
Ground black pepper to taste
* Add nuts too if your child likes them.
Directions:
1. Prepare all ingredients and toss together. Place in container ready for the
lunch box. Colorful and intriguing.
Green Monster Smoothie Cups
Ingredients:
1 cup fresh kale or baby spinach, washed (spinach works too)

1 mangoes or 2 apples (for sweetness)
1 banana, peeled and chopped
juice from 1/2 a lemon or lime
1 kiwifruit, peeled and chopped
*Use the stealth bombing method to add 1 tsp chia seeds and 1 tsp flaxseed oil.
Have for breakfast, lunch OR half frozen in the lunch box!
Directions:
1. Process all ingredients in a blender until well mixed. Pour into sealed
cups/containers and refrigerate before packing into the lunch box.
If you partially freeze, this can be used as a chiller for the lunch. Simple, healthy
and delicious!
Chicken and Green Grape Salad
Ingredients:
4 chicken breasts, boneless and skinless, cut in bite size pieces

2 cups green grapes
½ cup celery stalks, sliced
¼ cup natural mayonnaise
2 Tbsp honey
1 Tbsp curry powder
salt and black pepper to taste
Directions:
Preheat the oven to 350° F (180° C)
1. Cover your baking sheet with aluminum foil. Place the chicken pieces on it
and cook for 10 minutes.
2. Flip the chicken pieces over and cook for 10 more minutes. Then let them
cool down a bit.
3. In a bowl mix the chicken pieces together with grapes and celery.
4. In a smaller bowl combine mayonnaise with honey and curry. Mix the
sauce in the salad.
*Keep all meats and dairy well chilled.

Ham Roly Polys
Ingredients:
12 slices ham
1 big cucumber, sliced
1 cup lettuce leaves, chopped.
¼ cup Paleo mayonnaise
3 Tbsp mustard
3 Tbsp raw honey
salt and pepper to taste
Directions:
1. In a small bowl combine mayonnaise with mustard, raw honey, salt and
pepper.
2. Spread each ham slice from one side with the sauce.
3. Mix the cucumber slices with lettuce. Stuff each roll with this mix.
4. Serve as lunch at home or pop them in the lunch box with a cooler.
Plum Juice Tummy Tonic
This recipe came from my Juice book. It is great for alleviating constipation.
There are many juices inside that help common ailments that we all suffer from
on occasion. It's just $2.99 or is regularly free, so take a look.
Ingredients:
3 pitted plums (prunes are good too, but blend first in 1/2 cup of water)
2 apples, chopped
1 pear, halved
Directions:
1. Juice all together if using plums. If using prunes, juice the apple and pear
alternately, then add to the blended prune juice.
2. Drink in the morning, or freeze and make into a chiller bottle for lunches.
Apple and pears have good fibre and prunes have a laxative effect. A great tonic
for digestion!
Lunchbox Chicken Nuggets
*If preferred, you can use more chicken and that way you will have less crumb
mixture.
Ingredients:
3 chicken breasts, boneless and skinless

7oz (200g) gluten free crackers, ground to crumbs
1 cup nutritional yeast
1/4 cup almond flour
1/4 cup arrowroot powder
dried mustard powder to taste (optional)
3 eggs
3 Tbsp olive oil
Directions:
Preheat the oven to 400° F or 200° C
1. Place the chicken breasts between two sheets of parchment paper and
pound it down to abotj ½inch (1cm) thickness. Cut the meat into 2x2 inch
nuggets (5x5 cm).
2. Have 3 shallow bowls next to your prepared baking sheets. One bowl
contains mixed almond flour, arrowroot starch, salt and pepper. In the
second bowl is a mix of mustard, eggs and olive oil. The third bowl has a
mix of gluten free cracker crumbs combined with nutritional yeast.
3. Take each piece of chicken and dip them in the bowls in the order described
in the previous step. Put each of coated nugget on the baking sheets.
4. Cook for 20 minutes. For real crispiness, set the oven on high heat and
cook for 2 more minutes.
*Fabulous in a chilled lunch box with salad and fruits.

Apple Chips
Ingredients:
2 large apples
2 cups apple juice
1 cinnamon stick
Directions:
Preheat oven to 250 F (120 C)
1. In a pot combine apple juice and cinnamon stick. Bring it to boil.

2. Remove the apple cores and slice the apples crosswise to create chips.
3. Carefully put the apple slices in the boiling juice and cook for 5 minutes.
4. Take the apple slices out of the juice and place on a cloth. Pat dry.
5. Place the apple slices on a wire cooling rack placed on a baking sheet.
6. Bake the apple slices for 35-40 minutes until they dry completely.
7. Let them cool before putting into a container.
Peanut Butter Banana Smoothie
A yummy banana, nutritious nutty smoothie treat. For kids with a nut allergy,
leave out the nuts and use chocolate instead.
Ingredients:
2 bananas, peeled and roughly chopped

1/4 cup peanut butter and/or chocolate pieces
1 cup of milk you prefer such as whole, skim, almond or coconut etc.
1 tsp honey or maple syrup
2 tsp ground hazelnuts or almonds (optional)
*You can stealth bomb in some chia or sunflower seeds for extra goodness.
Directions:
1. Combine everything in a blender. Blend until smooth. Serve for a satisfying

low GI breakfast before school, or freeze ready for the lunch box. This one
will get them through till lunch time!
Bologna Sausage Wraps
Clearly these are for the fussy, plain eater. Try to incorporate variety into the
wrap gradually, or add something else like cheese, veg, dip or fruit as a side.
Ingredients:
Bologna sausage, Devon or other meat from the supermarket, sliced (natural or
cold meats for Paleo)
Gluten free wraps of your choice
Cheese slices of choice (If your child can't eat, or doesn't want cheese add
variety with the accompaniment)
* You may like to add your child's favorite meat, spread or salad to these.
Directions:
None really, just layer and wrap it up into rolls. Hold in place with toothpicks or
paper or cling wrap if needed. Cut into managable sized pieces for the lunch
box. This is a base; it's flexible with what you add. It goes well with dips and
salads.
Avocado and Egg Salad
* If eggs aren't allowed at your school due to allergies, save this recipe for lunch
at home.
Ingredients:
4 hard boiled eggs ( I add more if the backyard chickens have paid plenty!)
1 avocado
¼ cup spinach leaves, roughly chopped
¼ cup walnuts, roughly chopped (pumpkin seeds work too)
1 Tbsp lemon juice
1 Tbsp mustard
Directions:
1. Mix the spinach and walnuts together.

2. Cut the eggs and avocado in pieces. Put them on top of the salad.
3. In a separate bowl mix the lemon juice, mustard, salt and pepper. Sprinkle
the juice over salad. Enjoy!
Asian Chicken Lettuce Wrap
Ingredients:
1 lb (450g) boneless, skinless chicken breasts, finely chopped

1/2 lb (250g) button mushrooms, chopped
8 iceberg lettuce leaves
1/2 cup chestnuts, minced
1/4 cup roasted cashew nuts, coarsely chopped
1 onion, minced
2 cloves garlic, minced
3 Tbsp olive oil
2 Tbsp soy sauce
2 Tbsp red wine vinegar
1 Tbsp Hoisin sauce
2 tsp fresh ginger, minced
Directions:
1. Mix the soy sauce, Hoisin sauce, apple cider vinegar and salt in a small
bowl.
2. Heat the oil. Add the chicken and stir fry until almost done. This could take
about 5 minutes.
3. Then add the garlic, onion, mushrooms, chestnuts and ginger. Fry for 2
more minutes and stir until the mixture is done.
4. Scoop the filling into lettuce cups. Can pack lettuce leaves in a separate
container in the lunch box and let the kids load it up with the filling.
Chicken Egg Family
Cutest little chickens ever! Perfect for kid’s Paleo lunch idea! Great for fussy
eaters! If eggs aren't allowed at your school, save this recipe for home.
Ingredients:
Hard boiled eggs

Carrots
Peppercorns, raisins or sultanas
Salad greens, spinach leaves or herbs
Directions:
1. Cut carrots into shapes – chicken combs & beaks for adult chickens.
2. Adult Chickens: Trim the base of hard boiled egg so it will stand upright.
Make a small slit at top of egg for chicken comb and one in center for the beak
as well as two smaller ones for eyes. Push carrot comb and beak into place and
peppercorns for the eyes.
3. Chicks: Carefully cut a zigzag pattern around middle of egg without
penetrating the yolk at all. Remove the top section zigzagged egg white ‘shell’
and cut small holes into yolk for chick’s beak and eyes. Push carrot and
peppercorns or raisins into place. (Unused boiled egg whites may be used in
salads, etc)
4. Serve on nests of salad greens / spinach leaves and add some grated carrots,
salad onion and herbs. All the little chickadees say cheep, cheep! Of course
adding a few slices of cold meat on the side is even better for a lunch box meal!
Yummy Pork Patties
Ingredients:
1lb (450 g) lean pork, ground

1 tsp sage
1 tsp salt
1 tsp paprika powder
½ tsp fresh black pepper, ground
*Stealth bomb in some finely diced kale or spinach.
Directions:
1. In a small bowl mix all spices.

2. Add this mixture to the ground pork. Blend well.
3. Fry the patties in a skillet on medium heat until they are golden brown.
Easy Quinoa Confetti
Ingredients:
1½ cups of vegetable stock or chicken stock (homemade is best)

1 cup quinoa, thoroughly rinsed and drained
½ teaspoon black pepper
salt to taste, or a dash of soy sauce
1 cup mixed, diced vegetables such as carrots, peas, corn, green beans, red
pepper etc (fresh cooked or frozen)
*This is a really flexible recipe. With quinoa the sky is the limit...almost! Add
chopped avocado, cucumber, tomato, raisins, pineapple, olives, meat etc.
Directions:
1. Place the stock into a medium saucepan and bring to the boil.
2. Stir in the rinsed quinoa, salt, and pepper.
3. Reduce heat to low and cover the pot with lid.
4. Cook for about 15 mins until liquid has evaporated and the quinoa is
tender.
5. Stir in veggies with a fork.
6. Place lid back on quinoa. The heat from the quinoa will cook the
vegetables.
7. Put into an airtight container and refrigerate. Great in a chilled lunch box
with cold meat and fruit.
Ants On a Log
Ingredients:
2 celery stalks
4 Tbsp your favorite Paleo friendly nut butter (almond butter or cashew
butter are just fine)
2 Tbsp raisin (can also use other dried berries like black currants etc)
Directions:
1. Cut the celery in thumb sized pieces.

2. Spread nut butter on each stalk.
3. Top with raisins or other dried berries of your choice.
*Place in a lunchbox container so the peanut butter doesn't go everywhere.

Berry La Di Da Fruit Salad
Ingredients:
1 cup strawberries
1/2 cup blueberries
1 cup blackberries or boysenberries
1 cup kiwi fruit
1 banana (optional)
1/2 apricot or mango
squeeze of lemon juice (helps keep fruit fresh for longer)
dollop of coconut cream and 1 apple if having for lunch at home Directions:
1. Pure and simple - Slice fruit up into bite sized pieces, add a sprig of mint
and pop into lunch box containers. Add a dollop of coconut cream if
suitable.
Apple Cider Coleslaw
Ingredients:
1 small green or red cabbage (can use a mix of both)

1 carrot
2 Tbsp apple cider vinegar
1 Tbsp olive oil
1 tsp raw honey
¼ tsp ground mustard seed
¼ tsp cumin seed, ground
¼ tsp celery seed
Directions:
1. Finely shred cabbage and carrot. Mix them both in a large bowl.
2. In another bowl whisk together all other ingredients to create the dressing.
3. Add the dressing to the coleslaw. Mix it well together.
Enjoy with a can of sardines or cold meats!

Quick Quinoa Salad
Ingredients:
3/4 cup water

1 tsp olive oil
1/2 cup quinoa, uncooked and rinsed
1/2 Spanish red onion, finely chopped (spring onions work too)
1/4 cup red capsicum pepper, diced
1/4 tsp mild curry powder
juice from 1/2 a lime (sometimes I use lemon)
1/2 cup mixed diced vegetables such as carrot, peas and tomato
1/2 cup sultanas or currants (optional)
1 chopped avocado (optional)
about 1 - 2 Tbsp of chopped fresh herbs such as basil, parsley, chives or
cilantro
salt and ground black pepper to taste
Directions:
1. Cook the quinoa as per directions: bring water to the boil and pour in
quinoa and oil. Reduce heat to a simmer and boil for about 15 mins or until
water has been absorbed.
2. Place the cooked quinoa into a bowl, and chill in refrigerator until cold,
around 20 mins.
3. Remove quinoa from fridge and stir in all the other ingredients.
4. Season to taste with salt and pepper.
5. Chill before serving.
This is a filling and nutritious cold lunch or lunch box meal. Play around with
the ingredients. Sometimes dried apricot is nice for a change. If the kids don't
like something, leave it out.
Asparagus, Tomato and Rocket Salad
Ingredients:
2 cups arugula, or rocket, or mixed leafy green salad leaves
1 cup tomatoes, cut in big pieces
½ cup asparagus
2 Tbsp avocado oil
2 Tbsp balsamic vinaigrette
*If feeling extravagant wrap asparagus with ham or crispy fried bacon
strips
Directions:
1. Mix together arugula leaves, asparagus and tomatoes.

2. In a small bowl combine the avocado oil, balsamic vinaigrette, salt and
pepper. Sprinkle it over the salad.
3. Pack it up and enjoy!
Coconut Cream Dip
Ingredients:
1 cup coconut oil

1 cup coconut or cows milk
1 cup agave nectar or honey
1 Tbsp water
5 tsp arrowroot powder
a pinch of salt
Directions:
1. In a saucepan simmer coconut milk, agave nectar and salt for 10 minutes.
2. Mix arrowroot powder and water in a small bowl until they form a paste.
3. Add this mixture in the sauce pan. Mix well and bring the mixture to boil
for a short amount of time so it would get shiny.
4. Remove the pot from heat and gradually blend in the coconut oil. Let it cool
down.
5. Place the pot in refrigerator for 2 hours and then blend again to so the
texture gets airy.
6. Spread this cream on cakes, muffins or use it as a dip for fruit.
Tahini Hummus
Ingredients:
1 cauliflower head
1/2 cup Tahini (sesame paste)
juice of 1 lemon
4 cloves garlic, smashed into a paste
4 Tbsp olive oil
2 tsp cumin, ground
paprika powder and cayenne pepper to taste if desired
Directions:
Preheat oven to 350 F (180 C)
1. Cut the cauliflower in small pieces.

2. In a bowl mix it together with olive oil, cumin, salt and pepper.
3. Place the spiced cauliflower to rimmed baking sheet and spread it out
evenly.
4. Bake until the cauliflower is golden brown and tender (for 25-30 minutes).
Stir occasionally.
5. Mix the roasted cauliflower with Tahiti, garlic, lemon juice in the food
processor and blend until smooth.
6. Place hummus in a bowl and sprinkle with paprika for a dash of color.
7. Place in airtight lunch containers and refrigerate.
* Great with favorite crackers, carrot sticks etc.
Easy Guacamole Dip
Ingredients:
2 ripe avocados
2 tomatoes
2 garlic cloves, minced
½ cup fresh coriander or cilantro, finely chopped
1 Tbsp lime juice
Directions:
1. Make sure that the avocados are ripe. Peel them, cut in halves and place
the pulps in a bowl.
2. Blanche tomatoes. Bring water to boil, put the tomatoes in the water for a
minute, take them out and peel.
3. Put all the ingredients in the bowl and mash with a fork to create
guacamole. If you like it super smooth or have some fussy eaters, use a
blender. Accompany with crackers, flat bread, celery and carrot sticks. Top
with herbs if desired.
Apple Pie Balls
These are perfect for kids lunch box treats or anytime treats for that matter! You
can use stewed apple, but it must be quite a "dry" mix. Get the kids help rolling
the little apple pies in the coconut.
Ingredients:
1 cup cinnamon apple chips (store bought or homemade)

1 cup cooked or canned apple (not too wet)
1 cup coconut flakes
1 cup soft dates (prunes work too)
3/4 cup raisins or sultanas
* Optionally stealth bomb in a tsp of chia seeds and 1/4 cup oats.
Directions:
1. Place everything except raisins in a food processor and process about 2

minutes or until mixture would form a ball if molded in your hand.
2. The apple chips should be 1/2 cm shards. Add raisins and blend (use pulse
button) a few more times to get the correct consistency. If you prefer a smoother
mix; simply process all ingredients together at start (including raisins).
3. Form into small sized balls. You may roll them in extra coconut flakes if
dough is too sticky. (my kids were a little heavy on the coconut)
Great for the lunch box!

Chocolate & Apricot Bon Bons
Ingredients:
1 cup raw cashew nuts (can use walnuts or almonds)

1 cup dried apricots
8 large dates, pitted
4 Tbsp small dark chocolate chips
2 tsp chia seeds (optional)
4 Tbsp good quality cocoa powder (can mix with Milo)
Directions:
1. Put the dates, apricots and cashews in food processor and blend until smooth.
2. Add the chocolate chips and pulse just a bit to mix them in.
3. Create bonbons out of the mixture.
4. Coat each bonbon lightly in cocoa powder.
*The kids always love helping with this recipe. Stealth bomb in some ground
pumpkin seeds too. What kids don't like these in the lunch box!!
Carousel Caramel Dip
Ingredients:
1 cup dates, pitted

1 cup raw almonds (or cashews, or other nuts you like)
1/4 cup almond or regular milk
1 Tbsp coconut oil
1 tsp lemon juice
1 tsp vanilla extract
a pinch of salt
Directions:
1. Soak the dates for 2 to 3 hours until they become soft.

2. Place all ingredients in the blender and blend until the texture is creamy.
Serve in a pretty carousel shape in the lunchbox or plate with sliced fruit
for dipping.
Sweet Chili Dip
Ingredients:
1 small red chili, minced finely

2 garlic cloves, minced
5 Tbsp white wine vinegar
2 Tbsp raw honey
1 tsp arrowroot powder
1 tsp ginger, grated
¼ tsp cayenne pepper
a pinch of salt
Directions:
1. Mince the garlic and grate the ginger. Finely mince the chili.
2. Combine the chili, garlic, ginger, vinegar, honey, arrowroot powder,
ginger, cayenne pepper and arrowroot in a small saucepan. Mix them well.
3. Cook for a minute until the sauce thickens.
4. This dip tastes great with meat, fish or vegetables.
Cucumber Dip
Ingredients:
2 small Lebanese cucumbers (1/2 continental cucumber is okay too)

1 cup coconut cream
1 tsp salt
1/2 tsp fresh basil mint if you can get it.
juice of a lemon
Directions:
Blend all ingredients together in a food processor or blender. Cover and place
in fridge until you need it. Goes well with meats and breads.
On The Go Snack Pack
Ingredients:
1 cup almonds
1/2 cup raw pumpkin seeds
1/2 cup raisins
1/2 cup dried cranberries, mango or other desired fruit
1/2 cup dark chocolate chips or similar quality chocolate pieces
*Use a mix up of what you have on hand in the pantry. If I shop at the market
and find a bargain on some dried fruit, that features as a base for my mixes. Pine
nuts, sunflower seeds are often on my list too. Just use what you have at the
time.
Directions:
1. Combine all ingredients.

2. Put them in an air tight container ready for the lunch box.
*Fruit and nut mixes are high energy making them great for busy kids at
school keeping their metabolic rate ticking over.
Self Rising Flour Recipe
Need Self Raising Flour?
Isn't it annoying when you need self raising flour in a recipe, but don't have any
in the pantry? Here is how to make your own self-rising flour:
In a small bowl mix 1 cup of all-purpose flour,1 1/4 teaspoons of baking
powder and 1/4 teaspoon of salt.
Gluten Free Corn Dog Muffins
Ingredients:
1 1/2 cups almond meal
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp garlic flakes
1/3 cup raw honey
4 eggs
3 uncured organic hotdogs, roughly chopped (or desired allergy friendly

hotdog or natural Chorizo sausage if you can find them organic and
uncured) This depends on your needs.
*cheese sprinkled on top is optional, depending on your child's needs.
Directions:
Preheat oven to 350°F (180°C)

1. Combine all ingredients in your electric mixer or food processor until there
are no lumps.
2. Fold in the chopped hotdogs or Chorizo pieces. (If desired you can just put
one larger piece in the middle last)
3. Pour into a greased or lined muffin tins.
4. Cook for about 25 to 30 mins.
Freeze if desired, a real favorite!

Gluten Free Granola
Ingredients:
3 cups assorted nuts & seeds (almonds, walnuts, sunflower seeds, etc)
1 cup dried or fresh cranberries, or other desired dried fruits
2 cups shredded coconut (unsweetened)
1/4 cup coconut or olive oil
1/2 cup sunflower seed butter
1/4 - 1/2 cup honey or maple syrup
1/4 tsp vanilla extract
1/2 tsp salt
1 tsp cinnamon
* Granola or healthy bars are always good in the lunch box. They are flexible
with ingredients. Don't be afraid to use what you have in the pantry to mix things
up!
Directions:
1. Line a baking dish / tray with baking paper and set aside.
2. Combine nuts & seeds into large bowl
3. Remove 1 cup of nuts & seeds mix and chop into small pieces
4. Place remaining 2 cups of nuts & seeds in blender and pulse till chopped
quite finely – You should end up with a good mix of small and fine pieces
5. Return nuts & seeds to mixing bowl. Stir in dried cranberries and add
coconut. Stir well combining contents together
6. Place a small saucepan on a low-med flame and add coconut oil, sunflower
seed butter & honey, vanilla, salt & cinnamon to cook. Stir until mixture bubbles
and then remove from heat
7. Pour hot liquid mixture over nut mixture, stirring to combine. Mix well.
8. Pour the combined nuts-and-honey mixture into prepared dish / tray and
press together using wet hands or spoon pressing firmly to ensure ingredients
are well packed together.
9. Leave mixture to sit for 2 hours, cover and then place in freezer for at least 1
hour
10. Remove from freezer and cut into chunk sized pieces or muesli bars slices
with a very sharp knife.
Always perfect for the lunch box.

Mini Mediterranean Tarts
You can divide this recipe into small tarts or 1 larger tart. The boys love this
one! Go easy on the tomato and olives if you like.
Tart Base Ingredients:
1/4 cup of olive oil or coconut oil

2 eggs, beaten
2 1/2 cups almond flour (approx. - just till the dough comes together)
1/2 tsp raw salt
Tart Base Directions:
Preheat oven to 350* or 180° C. Combine eggs and olive oil until well-blended.
Stir in the almond flour and salt and mix until a dough forms. Grease a pie plate,
or mini tart molds and press dough into the bottom and a little way up the sides,
into an even layer. Prick dough all over with a fork. Bake for 5 - 10 minutes and
set aside.
Tart Ingredients:
5 beaten eggs
1/2 cup coconut or milk you prefer (cream works too)
1/4 tsp ground black pepper (less if you prefer)
1 diced large onion
about 1/2 tsp of salt to taste (optional, as the sardines may add a saltiness)
1/2 tsp garlic powder or flakes (optional, I like using flakes)
1 can natural sardines, drained well
1/2 cup black Spanish olives, pitted (olives with a mild flavor are best)
1/2 cup cherry tomatoes or sun dried tomatoes, sliced
1/2 cup zucchini, sliced (optional)
*Sometimes I add chopped kale or broccoli florets and/or mushrooms to this tart
instead of sardines.
Tart Directions:
1. Combine eggs, milk and pepper in a large bowl and set aside.
2. Cook onion over medium heat until light brown, then add garlic (and zucchini
if using) and cook for a few more minutes.
3. Stir onion and garlic into the egg mixture. Arrange the sardines evenly over
the crust, then the sliced tomato and olives.
4. Pour the egg mix over the top and place back in the oven to bake for a further
25 minutes or until the center is firm. About 10 - 15 mins for small tarts. It will
set slightly more on standing. Top with more tomato and olive if desired.
*Wonderful power food packed with nutrition for the lunch box!
Carrot and Apple Muffins
If an egg allergy is a concern, try using Ener-G egg replacer as directed.
2 1/2 cups almond flour

1 Tbsp cinnamon
1/2 tsp raw salt
2 tsp baking soda
1 1/2 - 2 cups fresh carrots, peeled and grated
1 apple, peeled, cored and grated (any type)
3/4 cup shredded coconut
3/4 cup sultanas or chopped prunes (raisins or dried apricots are good too)
3 large eggs
1/2 cup olive oil
2 Tbsp raw honey or maple syrup
Directions:
1. Combine almond flour, cinnamon, salt and baking soda in a large bowl.
2. Add the grated carrot, apple, coconut and sultanas and combine well.
3. In another smaller bowl, whisk together the eggs, olive oil, vanilla and
honey and oil well.
4. Pour the wet mixture into the dry ingredients and fold in gently.
5. Spoon the mixture into a lined or greased muffin pan.
6. Place on the top or middle rack of your oven and cook for about 35 - 40
minutes until a skewer comes out clean.
7. Cool in the pan for 5 minutes and then place on rack to cool.
Gluten Free Brownies
Ingredients:
1 cup applesauce (can use one ripe banana or cooked pumpkin puree)
1/2 cup coconut flour
1/2 cup coconut oil
1/2 cup cocoa powder
1/2 cup strong good quality coffee
10 dates, pitted (dates are a sweetener, so if you can cut down to 7 - 8 if
desired)
3 eggs or Ener-G egg replacer
1 tsp baking soda
pinch of salt
*Stealth bomber in 1 tsp pumpkin and/or sunflower seeds and 1/2 cup grated
zucchini.
Directions:
1. 2. Place the dates in a food processor and blend until smooth.

2. 3. Add applesauce and continue to blend until it is well mixed with the
dates.
3. 4. Mix in the eggs, vanilla, coconut oil and coffee until the texture is
smooth.
4. 5. In a separate bowl combine coconut flour, cocoa powder, baking soda
and salt.
5. 6. Slowly add the dry ingredients to the mixture in the food processor and
mix them well together on low speed until smooth.
6. 7. Grease a baking pan with coconut oil and pour in the batter. Even it out
with a spatula.
7. 8. Bake the brownies for 35 minutes.
8. 9. Let the cake cool down. Cut in squares suitable for the lunch box.
Nutty Banana Muffins
Not for anyone concerned about nut or egg allergies, beware.
Ingredients:
4 small fresh eggs or Ener-G egg replacer

4 small bananas (must be very ripe)
1/4 cup coconut butter or olive oil
5 Tbsp coconut flour
1/2 cup maple sugar ( or raw honey)
1 tsp baking powder
1/4 tsp cinnamon
1/4 tsp salt
2 Tbsp crushed nuts (optional)
*Use extra raw walnuts, almonds, pecans, macadamia or cashew nuts to garnish
by sprinkling on top before muffins go in the oven.
Directions:
1. Heat the oven to 350 F (180C) and prepare a 12 muffin lined tin.
2. Mix dry ingredients in mixing bowl. Mash bananas by blending or using a
fork. This doesn't need to be really smooth.
3. Add coconut butter or olive oil and blend together briefly.
4. Add eggs & vanilla again blending only for about 10 seconds.
5. Add wet mixture to dry ingredients; mix gently with a spatula till combined.
Don't over mix!
6. Divide mixture evenly between muffin liners with a spoon.
7. Top each muffin with walnuts or nuts of your choice. Bake for about 25
minutes, or until just done.
Gluten Free Savoury Muffins
Ingredients:

1/2 tsp salt
4 large eggs at room temperature
2 1/2 Tbsp unsweetened applesauce
2 tsp apple cider vinegar
2 1/2 Tbsp raw honey that has been warmed
1/2 cup coconut oil, also warmed
Directions:
* Don't over mix or they will be tough and not rise well!
1.Preheat oven to 350 F (180C).

2. Stir the coconut flour and salt together in a mixing bowl until well combined,
with no clumps. Set aside.
3. Place the eggs, applesauce and vinegar into a blender or food processor and
mix for about 5 seconds only.
4. Keep the blender on and now slowly add in the honey that has been warmed
and the coconut oil, blending for another few seconds until combined. Add the
dry ingredients and blend until combined, but only about 10 seconds.
5. Pour in to a lined muffin tin (about 3/4 full) Should get about 10 - 12 small
muffins.
6. Bake for about 20-25 minutes or until a skewer comes out clean. Allow to cool
for 10 minutes before removing from the muffin tray.
*These are wonderful in the lunch box with cold meats and salads.
Date Carob Truffles
Another special treat to keep the kids active throughout the day at school.
Remember, you don't want to fill the lunch box with foods like this alone.
However, if these lunch box snacks are homemade you know what goes in
them...and that means no added preservatives and artificial flavorings. Woo Hoo
to that!
Ingredients:
1 cup dates, pitted

1/2 cup butter
4 Tbsp coconut shreds
1 tsp chia seeds
2 Tbsp carob or cocoa powder
1 Tbsp coconut butter
1 tsp chocolate extract
*Stealth bomber in some pumpkin seeds, crushed nuts or diced prunes, dates or
dried apricots.
Let the kids help with this one!
Directions:
1. Boil water in a saucepan. Carefully throw in dates and bring to boil. Boil
until soft.
2. Remove the dates from water and mash them with a potato masher.
3. Add almond butter, coconut butter, carob powder and chocolate extract to
the dates. Combine until smooth.
4. Create small balls. Toss them in coconut shreds.
5. Freeze the truffles for a bit until they get firm.
Homemade Ketchup
Ingredients:
5 lbs (2.250 kg) tomatoes
1/2 cup vinegar (apple cider vinegar okay)
1/4 cup onions, finely chopped
1 clove garlic, minced

salt, black pepper, cayenne pepper, basil and sugar or stevia to taste
Directions:
1. Blanche tomatoes by dropping them in boiling water for a minute. This

should make them easy to peel. Carefully take them out of the boiling water
and peel their skins off.
2. Cut the tomatoes in half, then scoop out the seeds with a spoon.
3. Put the tomatoes in a large pot for simmering. Add all the spice and
vinegar. Simmer for 20-30 minutes.
4. Run the tomato mixture through a food mill or sieve.
5. Put your homemade ketchup in sanitized jars.
Natural is best if you have time to manage it, especially around tomato growing
Natural is best if you have time to manage it, especially around tomato growing
season!
Little Lunchbox Meatballs
This is a flexible recipe. Throw in some finely chopped kale, spinach,carrot or

garlic if you like!
Ingredients:
2lbs (910g) grass-fed ground beef
15 oz (425g) homemade or natural tomato ketchup
6 oz (170g) tomato paste
1/4 cup almond meal (using diced bread will also make the meatballs
tender)
1/4 cup natural beef stock
1/4 cup honey or maple syrup
1 onion, finely diced
1 egg
1 garlic clove, finely minced
1/4 tsp mild chili powder or natural BBQ seasoning (optional)

2 tsp Worcestershire sauce(can use gluten free)
salt and ground black pepper to taste
1 tsp sesame seeds - optional
2 - 3 Tbsp olive or coconut oil for frying.
Directions:
1. Combine all the ingredients in a mixing bowl except the oil. ( I use an
electric mixer with the dough hooks on for mixing)
2. Mix well till well combined.
3. Wet hands and create small meatballs of an even size, ideal for the lunch
box.
4. Heat the oil to medium high in a skillet and brown the meatballs on all
sides by tossing occasionally.
Cool and keep adequately chilled, serving with a dip. Use some toothpicks and
add some other salad foods for a decorative presentation.
Tasty Raisin Meatballs
For a special surprise, wrap in edible leaves!
Ingredients:
1 1/2 lbs (700g) lean beef mince

1/2 cup stale bread (optional, but this helps to make a more tender mix)
1 egg (optional due to allergies. If you don't use, cut bread down to just
under 1/2 cup to balance wet & dry)
3 1/2 Tbsp of your favorite natural BBQ or chili sauce
2/3 cup blanched almonds, toasted in the over or on the stove top (optional)
2/3 cup dried raisins, sultanas or currants (can experiment with apricots too)
1 tsp freshly grated or dried garlic flakes
1/2 tsp ground black pepper
2 tsp raw salt
*Stealth bomber in some fresh finely chopped herbs from the garden. I like using
parsley, basil, rosemary or chives.
Directions:
1. Reduce almonds into crumbs using a food processor (or blender)
2. Combine all ingredients either by hand or with (dough) electric mixer. Make
sure to "knead" the mixture for a few minutes to bind everything together
properly and tenderize it.
3. Wet your hands, roll the meat mixture into smallish balls the size of a whole
walnut shell.
4. Heat the same frying pan to medium high, add some oil and place meatballs
in. I usually cook about 6 at a time. Brown the first side of the meatballs, then
reduce the heat down to medium and fry for about 3-4 minutes. Keep turning so
all sides are cooked. (Should be cooked in about 10 - 15 minutes)
5. Remove from the pan and top with your favorite sauce or herbs and serve with
salad or vegetables. Depending on the size you make the cooking time will vary
slightly. Another option if you have the oven going is to pop them in there to
finish cooking, Makes about a dozen meatballs.
*Serve for lunch with a favorite sauce, or pop into a chilled lunch box and have
separate sauce, salad and bread or roll.
Perfect Pumpkin Pie
Ingredients:
Filling
2 cups pumpkin purée

1 cup full fat cows milk or coconut milk
1/2 cup maple syrup
1/2 cup raw cashew nuts
1 ripe avocado
1 tsp cinnamon
pinch of salt
Crust
2 cups all purpose or almond flour

1 egg
2 Tbsp olive or coconut oil
pinch of salt
Directions:
Preheat the oven to 350° F (180° C).
Filling
1. Place the cashew nuts in a food processor and blend until the texture is
rough.
2. Peel the avocado, remove the core and add it to the cashew nuts.
3. Blend them together until the mixture is smooth.
4. Repeat these steps with pumpkin, then coconut milk, then all other
ingredients. Mix thoroughly.
Crust
1. Form a dough by placing all ingredients in the food processor and blending
well.
2. Grease a pie pan and stretch the dough over it.
3. Pour in the filling, and bake the pie for 60 minutes.
OMG Omelet Roll
Ingredients:
2 eggs
1 spring onion, thinly sliced
4 Tbsp fully cooked lean ham, finely chopped
1 Tbsp almond milk
1 Tbsp sweet red capsicum pepper, finely diced or minced (I often use
mushrooms or a mix of both)
1 Tbsp olive oil
Directions:
1. In a small bowl whisk the eggs together with milk salt and black pepper.
Then add the ham and red pepper. Mix well.
2. Heat a tablespoon of olive oil in skillet. Pour the egg mixture in.
3. Fry from one or both sides. Roll before serving.
4. Cut the omelet roll in small pieces so it will fit your lunchbox. Enjoy!
Easy Crustless Popeye Quiche
This is really like an omelet made in the oven, the eggs make the mix "set".
Grease the pan well.
Ingredients:
10 large eggs or Ener-G egg replacer

2 tsp olive oil or similar
1 onion, minced or finely diced
16 oz (450g) spinach, chopped (finely for fussy eaters)
1/2 cup sliced mushrooms
1 cup coconut cream, or milk (any cream of milk works, but for a richer
flavor, use full pastured cream)
Can sprinkle with your favorite cheese or Paleo friendly alternative if
desired.
* Optionally I add 2 rashers of crispy fried (diced) bacon pieces. My sons love
this!
Directions:
1. Preheat oven to 350° F (180° C).

2. Chop the spinach, onion and slice the mushrooms.
3. Fry in oil till golden.
4. In a bowl beat together eggs with cream or milk.
5. Grease a glass pan or similar.
6. Place all the fried ingredients into the pan. Pour the egg and milk mixture
over the top.
7. Bake for around 25 - 30 minutes, or until egg almost looks set.
8. Allow to cool for about 3 mins to set.
*Can serve hot for lunch or slice into lunch box sizes and serve cold.
Homemade Mayonnaise
Ingredients:
1¼ cup light olive oil

1 egg
2 Tbsp lemon juice
½ tsp dry mustard
salt to taste
Directions:
1. Blend the egg and lemon juice in a blender or food processor.

2. Add the other ingredients except the oil and mix them well.
3. Very slowly drizzle in the olive oil while continually whisking. The trick
here is to be very slow otherwise the mixture will be more like salad
dressing than mayonnaise.
TIP:
If you separate the egg and add half a tsp of water to the yolk before drizzling in
the oil, this helps create a stronger and more stable mayonnaise.
Baked Apple Beauties
Ingredients:
4 large apples
1 cup raisins or sultanas
½ cup blanched almond flour or all purpose flour
4 Tbsp walnuts, finely chopped
4 Tbsp maple syrup or honey
3 Tbsp cinnamon, ground
Directions:
Preheat the oven to 350° F (180° C)
1. Cut the apple tops off and remove the cores without damaging the bottoms.
2. In a small bowl mix together almond flour, maple syrup and almond flour.
Mix well, then stir in raisins and walnuts
3. Stuff each apple with the mixture.
4. Bake for 30 minutes, then cover with aluminum foil and continue cooking
for 10 more minutes.
Wrap in aluminum foil to keep together when you pack these beauties up.
Pumpkin Banana Bread
This recipe can take a little experimentation depending on your oven and quality
of ingredients.
Ingredients:

1/2 cup pumpkin puree
1/2 cup ripe banana, pureed
1/2 cup pecans, finely chopped (or ground for fussy eaters)
1/2 cup almond butter
1/4 cup raw honey
4 eggs
1 tsp baking soda
1/2 tsp salt
Directions:
1. Preheat oven to 350° F (180° C).

2. In a large bowl mix together coconut flour, almond flour, baking soda and
salt.
3. In another bowl combine the eggs, pumpkin puree, banana puree, almond
butter, honey and vanilla extract. Mix all these wet ingredients well
together until the texture becomes smooth.
4. Pour the liquid ingredients into the dry ingredients and add the pecans. Stir
everything together until they are well combined.
5. Grease a loaf pan. Pour the batter in it and put it in the oven for about 45
minutes or until a toothpick comes out clean when picked.
6. This pumpkin banana bread tastes great on its own in the lunch box, or can
also be eaten with a jam or coconut cream for lunches.
Super Chili Beef Lunch
Ingredients:
2 Tbsp coconut oil

1 diced onion
6 stalks of celery (diced)
4 garlic cloves (minced)
3 1/2 pounds (about 1.3kg) ground beef
4 tsp ground cumin
1 tsp mild chilli powder (optional)
4 tsp oregano
2 x 12 oz (375g) jars of salsa or natural tomato puree
2 x 8 oz (250g) cans of diced tomatoes
4 tsp salt
* This really is a powerhouse of goodness for lunches, or anytime! I often add

diced red and green capsicum peppers and carrots too.
* Use the stealth method to add about 1/2 cup pureed/blended spinach or kale.
You won't even know it's in there!
Directions:
1. Using a large pot; fry onions, celery & garlic in coconut oil over med-high
heat.
2. Cook for about 4 minutes adding beef and spices. Cook for further 5 minutes;
stirring constantly.
3. Add tomatoes, salsa green chillies & salt. Simmer for about 1 hour. *Serves a
hungry family of 4 - 6 Great when you 4. are in need of a quick and easy recipe.
I like to add a small bunch of chopped parsley at the end of cooking if it's
growing in the garden.
*This beef recipe is a favorite in the kids lunch box if it can be heated. Mind you
it's even okay cold! It’s especially good for Paleo cave-kids!
Middle Eastern Couscous
Quick, easy, non Paleo but satisfying! Similar to confetti. You can find couscous
gluten free varieties in some supermarkets. This is flexible...sometimes I use
seeds or shaved and roasted almonds, sometimes not. Change it up to keep it
interesting!
Ingredients:
1 cup of cooked gluten free couscous

1 Tbsp pine nuts
1 Tbsp of pumpkin seeds
1 Tbsp olive oil
2 spring onions or red onion, chopped
pinch of ground cumin seeds
pinch star anise
1/2 clove of garlic, crushed optional
1/2 cup vegetable stock
2 tsp lemon juice
2 tomatoes, chopped into small pieces
1/4 cup cucumber, chopped into small pieces
Chopped fresh herbs like parsley, basil or chives
Directions:
1. Roast the pumpkin seeds and pine nuts on the stove top or in the oven for 5
min.
2. In oil gently fry the onions and garlic until soft. Stir in the cumin and cook for
about 30 seconds.
3. Pour in the stock, lemon juice and bring to boil, then turn off heat.
4. Add the couscous, stirring briefly and then cover the pan with a lid or plate.
Leave for 5 min until all the liquid is absorbed.
5. Tip the mixture into a bowl, separating it briefly so it doesn't all stick together
in a lump.
6. Mix all the remaining ingredients into bowl and season with salt and pepper if
you like.
7. Place into a container suitable for the lunchbox, with a chiller pack.
Easy Lunchbox Frittata
Ingredients:
8 eggs
salt, pepper and herbs to season
2 cups of chicken or bacon, chopped into pieces (optional)
2 cups of mixed vegetables, chopped (onion, mushroom, spinach, zucchini,
bell pepper)
Directions:
1. Preheat oven to 350F (180C)
2. Lightly grease 2 x medium pie plates muffin tins 8 individual ramekins
3. Whisk eggs with seasonings in a large bowl
4. Place chopped meat and vegetables evenly in base of prepared dishes
5. Pour egg mixture evenly over (the meat and) veggies
6. Bake about 35 – 40 minutes. Frittata should be golden around the edges and
firm to touch. Smaller individual Frittatas should be ready in about 15 – 20
minutes. Do not overcook or Frittata will become quite rubbery!
*Don’t forget to experiment with your own tasty combinations for lunch box
creations. You can use any meat, poultry or fish and vegetable combo making it
a great way to use up leftovers!
Asparagus in a Blanket
Ingredients:
1lb (450g) tender asparagus, trimmed

6 to 8 thin slices bacon, ham or prosciutto, sliced to wrap around asparagus
1 Tbsp olive oil
Directions:
1. Preheat oven to to 400°F (200°C).

2. Place the asparagus on baking sheet. Sprinkle with olive oil, salt and
pepper.
3. Roast the asparagus in oven for about 10 - 15 minutes. Let them cool down.
4. Wrap each asparagus in bacon or ham and secure with a toothpick if
needed.
*Great for lunches. The kids might like helping you wrap the asparagus up in
their blankets.
Gingered Applesauce
Ingredients:
3lb (1350g) apples, cores removed

6 fresh apricots, pitted and chopped roughly
1 tsp ginger, grated
½ tsp vanilla extract
Water for boiling
*Can add 1 tsp of cinnamon.
Directions:
1. Peel and roughly chop the apples.

2. Boil water in a big pot. Put the apple pieces in there and cook for 30
minutes. Stir frequently.
3. When half an hour has passed, add the apricots and ginger. Cook 10 more
minutes.
4. Remove the pot from the heat and stir in vanilla extract.
5. Put the fruit in a food processor and blend until smooth. Place in individual
lunch containers.
*This is a healthy lunch or brunch snack for kids and adults to enjoy. Great with
other fruits or on it's own. Wonderful for when the kids arrive home from school
hungry, just serve with yoghurt or ice cream.
Gluten Free Bread
I don't make breads much, so this recipe may take some practice as I have been
told ingredient quality and oven temps can effect the result. Perhaps have some
standby bread the first time you try it and adjust if needed!
Ingredients:
2 cups almond flour

1/2 tsp salt
1 tsp baking soda
1/3 cup + 1 Tbsp flaxseed meal
1/2 cup arrowroot powder
6 Tbs coconut oil
4 fresh eggs
1 tsp apple cider vinegar
1/2 cup coconut cream (can use natural butter)
* Stealth bomb with up to 1/4 cup of finely chopped nuts or seeds to this mix if
desired.
Directions:
Heat the oven to 350F or 180C
1. In a large bowl, mix the flour, salt, baking soda, flaxseed meal and
arrowroot powder.
2. Melt the butter in a small saucepan and allow it cool for about 5 minutes.
3. Whisk the coconut cream with the eggs, vinegar and cream.
4. With a rubber spatula or spoon, very gently mix wet and dry ingredients to
form a batter. Don't over mix or the batter will get oily, dense and not
rising properly.
5. Now pour the batter into a lined or greased 8½” x 4½” medium bread loaf
pan. Sprinkle top with whole nuts or flaxseeds.
6. Place into the oven and bake until a wooden skewer comes out clean, about
25 minutes.
7. Cool thoroughly, then cut into slices and place into lunch box with cold
meats.
Sesame Crackers
Try poppy seeds if you like.
Ingredients:
3 cups almond flour

1 cup sesame seeds
2 eggs, whisked
2 Tbsp olive oil
1½ tsp salt
Directions:
1. Mix all ingredients in a big bowl.

2. Line two large baking sheets with parchment paper. Place half of the dough
right in the middle of each sheet. Place another piece of parchment paper
over the dough mounds.
3. Evenly roll the dough between the parchment papers until it covers entire
baking sheer. Do that for both baking sheets. Remove the parchment paper
and cut the dough with a pizza cutter into small squares, or use a scone
cutter or glass for circular biscuits.
4. Bake for 10-15 minutes or until golden brown.
* A popular snack in the lunch box with dips and cold meats.
Gluten Free Donuts
This recipe may take some practice as ingredient quality and ovens will vary.
(Coconut flour absorbs liquids readily)
Ingredients:

1/2 cup apple cider
2 eggs
4 Tbsp coconut oil
2 Tbsp raw honey
1/2 tsp cinnamon
1/2 tsp baking soda
pinch of salt
For cinnamon sugar:
1/2 cup coconut sugar

1 Tbsp cinnamon
Directions:
1. Preheat donut maker (can also use a mini-donut maker).

2. In a small bowl mix together all the dry ingredients: coconut flour, ½
teaspoon of cinnamon and salt.
3. In a bigger bowl combine eggs, 2 tablespoons of coconut oil and honey.
4. Add the dry ingredients to the wet ones and whisk them together until the
dough is smooth.
5. Mix in the apple cider and stir well.
6. Scoop the dough into the donut maker. Cook for 3 minutes.
7. Mix together coconut sugar with 1 tablespoon cinnamon.
8. Remove the donuts from the donut maker and let them cool down a bit.
9. Brush each donut with the remaining coconut oil, and then toss them in the
coconut sugar and cinnamon mixture.
*Wonderful for afternoon tea or lunches. Make sure you include some healthy
foods in the lunch box too though!
Gluten Free Raspberry & Almond
Muffins
If nut allergies are a problem, try the "Coconut Flour Cranberry Muffins"
instead.
Ingredients:
1 cup almond flour

1 cup almond butter
1 cup fresh raspberries, or blueberries (sometimes I add jam if I don't have
fresh fruits)
1/2 cup olive or coconut oil
1/4 cup raw honey
1/4 cup shaved almonds
3 eggs, whisked
1 tsp baking powder
pinch of salt
Directions:
Preheat oven to 350°F or 180°C.
1. In a medium size bowl mix together all dry ingredients: almond flour,
baking powder and salt.
2. In another bowl combine almond butter, honey coconut oil and eggs.
3. Combine the dry and wet ingredients. Don't over mix!
4. Fold in raspberries.
5. Scoop the batter in slightly greased muffin cups (or use paper muffin
liners). Cover each muffin with sliced almonds as decoration.
* If using jam instead, fill muffin pan only half way up, then add jam, then put
another spoonful of batter on the top. This makes a lovely "sauce" surprise when
you bite into the cooked muffin.
Baby Spinach & Bacon Quiche
This is a flexible recipe. Sometimes I add small cauliflower or broccoli florets

instead of spinach and bacon. Use herbs you have in the garden to sprinkle on
top. My favorites are parsley and onion chives. Use mini quiche tins if you like.
Quiche Base Ingredients:
1/4 cup of olive oil

2 eggs, beaten
2 1/2 cups almond flour (approx. - just till the dough comes together)
1/2 tsp raw salt
Quiche Base Directions:
Preheat oven to 350* or 180° C
1. Combine eggs and olive oil until well-blended.

2. Stir in the almond flour and salt and mix until a dough forms.
3. Grease a pie plate or prepare mini quiche tins and press dough into the
bottom and up the sides, into an even layer. Prick dough all over with a
fork. Bake for 10 minutes and set aside.
Quiche Ingredients:
5 beaten eggs
3/4 cup coconut cream (or cream you desire)
1/2 tsp black pepper (less if you prefer)
salt to taste (optional, as the bacon will add a saltiness)
1 cup diced bacon or ham pieces (not too large or it will be hard to cut
quiche)
1 diced onion
1/2 tsp garlic powder or flakes (optional)
2 cups baby spinach or kale leaves (can use cooked and chopped spinach
pieces without stalks)
*Optionally, top with about 1/2 - 3/4 cup of your preferred cheese.
Quiche Directions:
1. Combine eggs, milk and pepper in a large bowl and set aside.
2. Cook bacon or ham and onion over medium heat until golden brown, then add
garlic and spinach leaves last cooking for a few more minutes till all combined.
3. Stir onion/bacon/spinach mix into the egg mixture.
4. Pour into the crust. (Add grated cheese now if desired) Place back in the oven
to bake for a further 25 minutes or until the center is firm. It will set slightly
more on standing. Serve with a salad for lunch and leftovers can go in the
chilled lunch box next day.
One of our favorites!

Corn Dogs
Ingredients:
12 oz (340g) cooked ham, ground

12 oz (340g) raw pork, ground
1/2 cup almond or gluten free flour
1/4 cup flax meal
1/2 cup onion, finely chopped
2 eggs, beaten or Ener-G egg replacer
2 Tbsp coconut milk or desired milk
1 tsp mustard
*You can roll in almond meal before cooking for a change.
Directions:
1. Combine both meats with eggs, almond flour, flax meal, onion, coconut
milk, mustard, salt and pepper in a large bowl.
2. Shape the mixture into small corn dogs, around 20.
3. Cook in oven at 350° F or 180° C for 40 minutes or until done.
4. Place in lunch box after putting skewers through them.
*The kids love eating from the sticks! Goes well with dips or mustard on the
side.
Banana Nut Loaf
I can still remember eating my mum's nut loaf when I was at school. Yum!
Ingredients:
1/2 cup raw walnuts, chopped (other preferred nuts are fine too)
2 large over ripe bananas, mashed
1/2 Tbs vanilla extract
3 large fresh eggs (or egg replacer)
1 Tbs raw honey or maple syrup
1/4 cup natural butter
2 cups blanched almond flour
1 tsp baking soda
(If you want, use a gluten free flour alternative instead)

* Stealth bomber in 1/2 cup grated zucchini or carrot and 1 tsp chia seeds
Directions:
Variations I use for this recipe include: 2 tsp flax-seeds or add apricots or
grated carrot instead of banana. Depends on the mood and what's in the pantry!
A very flexible recipe...get creative!
Heat the oven to 350 F or 180 C. Line or grease a 7 x 3 loaf pan.
1. Put the walnuts, mashed bananas, vanilla, eggs, honey and butter into your
food processor and pulse.
2. Gently pulse in the almond flour, baking soda and the salt.
3. Scoop the mixture into the loaf tin and bake for about 1 hour until a skewer
comes out clean. Popular lunch fodder!
Spice Girl Whoopie Pies
Ingredients:
2 cups almond flour or regular all purpose flour

1 cup of raw honey or maple syrup
2 eggs
1 Tbsp vanilla
1 Tbsp apple cider vinegar
1 tsp cinnamon
1 tsp dry ginger, ground
1/2 tsp baking soda
1/2 tsp allspice
1/2 tsp nutmeg
1/4 tsp cloves, ground
pinch of salt
Creamy Vanilla Frosting (for one whoopie pie):
4 Tbsp natural butter

2 Tbsp raw honey
1/2 tsp vanilla
Directions:

1. Mix together the flour, vanilla, cinnamon, ginger, baking soda, allspice,
nutmeg, cloves and salt. In another bowl combine honey with eggs and
apple cider vinegar.
2. Blend both of these mixes together.
3. Cover baking sheets with parchment paper. Put heaping tablespoons of
dough on the sheet. Flatten them out to form a whoopie pie.
4. Bake for about 10-15 minutes or until hardened enough for toothpick to
come out clean.
5. Meanwhile mix all the frosting ingredients together with a whisk.
6. Let the whoopie pies cool for a while. Take one pie, put the frosting on it
and then place another pie on top of it.
Almond Flour Brownies
Almond flour is a favorite as it is high in protein. Experiment with this one.
Ingredients:
1 cup almond flour or all purpose flour

1/2 cup coconut oil
4oz (115g) baking chocolate
7 dates
3 eggs
1/2 tsp baking soda
1/4 tsp vanilla stevia, or sweetener of your choice
pinch of salt
* Stealth bomb in some chia seed, or finely chopped pumpkin seeds or dried
fruits.
Directions:
1. Preheat the oven to 350° F or 180° C.

2. In a food processor mix together almond flour, salt and baking soda. Slowly
add squares of dark chocolate until the texture is like coarse sand.
3. Add eggs, coconut oil and stevia until the mixture is smooth.
4. Pour the mixture in a baking dish, smooth it out with a spatula.
5. Bake for roughly 20 minutes or until a toothpick comes out clean.
*Lunch box favorite! Try using your preferred gluten free flour if you want.
Allergy Free Tortillas
Ingredients:
1½ cup of full fat coconut milk

1/4 cup flax meal
6 eggs (maybe try Ener-G egg replacer)
1/2 tsp baking powder
1/2 tsp salt
olive or coconut oil for frying
Directions:
1. Preheat a medium sized skillet on medium or low heat.

2. Mix all ingredients with a blender until smooth.
3. Coat the skillet with coconut oil. Pour batter into the skillet to create a thin
tortilla. Cook on both sides. Repeat the same process with the remaining
batter.
4. Put in lunchbox with your child's favorite filling. The options are endless –
dips, fruit, berries, salad, meatballs, eggs and many more. Tasty!
Apple Cinnamon Chips
Ingredients:
2 large apples
2 cups apple juice
1 cinnamon stick
Directions:
1. Preheat oven to 250°F (120°C).

2. In a pot combine apple juice and cinnamon stick. Bring it to boil.
3. Remove the apple cores and slice the apples crosswise to create chips.
4. Carefully put the apple slices in the boiling juice and cook for 5 minutes.
5. Take the apple slices out of the juice and place on a cloth. Pat dry.
6. Place the apple slices on a wire cooling rack placed on a baking sheet.
7. Bake the apple slices for 35-40 minutes until they dry completely.
8. Let them cool to go crispy.
*These are great in the lunchbox or as on the go snacks! A wonderful alternative

to greasy, salty potato chips.
Moroccan Lamb Skewers
The boys love this one for lunch or in the lunch box!
Ingredients:
2 lb (900g) of lean lamb fillets, cut into small cubes (beef or chicken works
too)
1 medium red onion, finely chopped
3 Tbsp fresh parsley, minced
3 Tbsp fresh cilantro (coriander) minced
1 Tbsp olive oil
2 tsp paprika powder
1 tsp cumin, ground
Directions:
1. Mix all ingredients in a bowl.

2. Cover the tray with a towel or plastic and let the lamb marinate for several
hours in the refrigerator.
3. Put the meat pieces on skewers and grill on medium heat from all sides. Each
side should take about 5 to 10 minutes.
*Pack up in the lunch box with dips, be sure well chilled.

Cornflake Chicken Cordon Bleu
If you want a more basic quick and easy recipe, check out the Quick Crunchy
Chicken Strips.
Ingredients:
3 1/2 lbs or about 6 chicken breasts cut into 1/2 inch thick long slices
6 thin slices natural ham
6 thin slices Swiss cheese, or other cooking cheese you like
6 cups gluten free cornflakes, crushed fine to medium size
2 egg whites
1 1/2 tsp paprika or favorite seasoning
*Can add 1 cup chopped spinach leaves alternatively in layers if your child likes
them. Paleo can omit cheese and add garlic if like.
Directions:
Preheat the oven to 400F (205C)
1. Slice chicken fillets lengthwise in half. (you can use a mallet gently if you
want to make them thin)
2. Top with 1 slice of ham and 1 of cheese.
3. Fold the fillet tightly in half lengthwise to cover the filling. Secure it with
toothpicks. Repeat layering with all the chicken, ham and cheese.
4. Place the finely crushed cornflakes in a wide flat dish.
5. Place the whisked egg whites and paprika in a wide flat dish.
6. Coat each breast with the egg mix, then the cornflake mix and place on to a
plate.
7. Once finished, transfer to a lined baking sheet. Bake until cooked through,
around 30 minutes depending on the size of your chicken.
Pack up in chilled lunch box with carrot, salad and fruits.

Allergy Free Choc Chip Cookies
If you want, make these larger for the lunch box.
Ingredients:
1 cup butter, softened

1 cup brown sugar
3/4 cup granulated sugar
1 1/2 tsp vanilla extract
2 1/2 cups All Purpose or substitute flour of choice like rice gluten free
flour
2 tsp xanthan gum
1 tsp gluten free baking powder
1/4 tsp salt
1 tsp baking soda
1 1/2 cups dark or light chocolate chips
*Stealth bomber in some seeds and chopped dried fruits or nuts of your choice.
Directions:
Preheat the oven to 375F (190C)
1. On low speed in an electric mixer bowl, cream together the sugars, butter
and vanilla for 3 minutes until mix turns lighter in color. Mix with spoon by
hand if desired, until well blended. Beat in eggs on medium speed until light
and fluffy.
2. In another bowl, mix together the flour, xanthan gum, baking powder,
baking soda and salt.
3. Stir flour mixture into butter mixture. Stir in choc chips.
4. On lined cookie sheets, spoon mixture of dough in Tbsp size, a few inches
apart to allow for spread.
5. Bake for about 8 minutes. The centre will still be slightly soft. Cool and
store in an airtight container.
Always a lunch box favorite!

Quick Crunchy Chicken Strips
Ingredients:
2 - 3 chicken breasts, cut lengthways into strips of roughly even thickness

2 Tbsp gluten free all purpose flour (can use almond meal)
2 Tbsp crushed cornflakes
1 tsp salt or favorite seasoning
1/4 tsp ground black pepper
1/4 tsp paprika (optional)
* Stealth method in 1 tsp sesame seeds and 1 tsp dried mixed herbs Directions:
Preheat oven to 350F (180C)
1. Place all dry ingredients into a large plastic bag - give a shake to mix. Now
add the cut up chicken strips, twist the top of the bag to seal, shake well till
all are coated.
2. Place on a lined oven tray and cook for about 20 minutes until chicken is
cooked. Easy!
* Tasty with tomato ketchup, dips and salad or fruit for lunch time or at school.
Make sure lunch box is well chilled.
Muesli Bar Magic
A wonderful snack at home with milk or in the lunch box as the sweet treat.It's a
flexible recipe, get creative!
Ingredients:
1/2 cup of natural butter

1/2 cup clear honey
1/4cup superfine caster sugar, or alternative natural sweetener like Stevia
1/4 cup of mixed sunflower and sesame seeds
3 cups rolled oats (or 2 cups of crushed cornflakes for gluten free)
2 cups low sugar rice cereal
1 cup raisins or sultanas
1/2 cup chopped dried apricots, or dates, or cranberries, or cherries
1/2 cup desiccated coconut
1/4 cup pumpkin seeds
1/2 cup choc chips (optional)
*Stealthily add mixed nuts, Goji berries and chia seeds if desired.
Directions:
Preheat oven to 350F (180C)
1. Line a baking tray with paper.

2. Combine honey, sugar and butter in a saucepan over a medium heat until
butter melts and sugar dissolves.
3. Boil and cook for about 2 minutes until syrup thickens a little. Turn off the
heat.
4. Combine all remaining ingredients in a large bowl.
5. Pour over the wet mix and stir all together to combine.
6. Spoon into the pan and press firmly down to make sure all the mixture will
stick together.
7. Using a wet spoon, smooth out the top.
8. Bake in the oven for about 15 - 20 minutes or until golden.
9. Cool and then refrigerate for about 1 hour to firm up.
* Great in any lunch box. Packed full of nutrition and energy.

Nut, Egg & Gluten Free Choc Chip
Muffins
Ingredients:
This is a very flexible recipe. If you can't find low allergy all-purpose baking
mix, use all-purpose flour . You can substitute applesauce/puree for mashed
banana or use a combo of both. You can add less or more choc chips, or dried
fruits. Instead of almond milk, you can use any milk. Seeds can be substituted
for nuts if desired. You can add more or less sweetening. Just bear in mind the
liquid/dry ratio.
Ingredients 1:
1 cup gluten-free, all-purpose baking mix (from Costco, health food shops
or other supermarkets)
1 Tbsp sunflower seeds
1 Tbsp pumpkin seeds
1 cup choc chips (dark is good, depending on your child's taste buds)
1/2 Tbsp baking powder
1/2 tsp baking soda
1/4 tsp salt
*Stealth bomb in some chia seeds or cocoa nibs for older kids.
Ingredients 2: Mix in a separate bowl:

2 cups applesauce
1/4 cup brown sugar
3 Tbsp olive oil
1 Tbsp honey, maple syrup or Stevia
1/4 cup almond or coconut milk
1 tsp apple cider vinegar (or white)
Directions:
Preheat oven to 400 F or 200 C.
1. Line or grease a 24 cup mini muffin tin or standard muffin tin with paper
liners.
2. In a large bowl stir together the first lot of ingredients. Set aside.
3. In a medium sized bowl combine the second lot of ingredients.
4. Stir mix 2 into the flour mix 1 - ONLY until JUST combined, or muffins will
be tough and won't rise properly.
5. Using a greased dessertspoon or tablespoon, scoop the batter out, and 3/4
fill the prepared muffin tins.
6. If you want to top with chocolate pieces or fruit, you can do it now.
7. Bake for 10 -12 minutes or until a skewer comes out clean.
8. Cool completely and pack for a super lunch snack.
Zucchini & Salmon Hash Browns
Ingredients:
1 whole egg or Ener-G egg replacer

1 cup shredded zucchini
1 egg white (optional)
1 small can drained unsalted salmon (can use fresh, steamed)
2 tbs coconut flour
1/2 cup diced green/spring onion
1/4 tsp raw salt
1/4 tsp garlic flakes (optional)
ground black pepper
*Stealth bomber mode coming up...finely sliced olives, broccoli, flaxseed oil,
eggplant.
Directions:
1. In a large bowl, place the shredded zucchini after squeezing out all the excess
water.
2. Add all other ingredients and mix until thoroughly combined.
3. Heat a large non-stick skillet or pan sprayed with non-stick spray over
medium-low heat.
4. With your hands, make small round patties out of the zucchini mixture and
place into your pan.
5. Cook until golden brown, flipping halfway through.
*Lunch box heaven. Nice cold or hot. Makes about 6 "fat" hash browns.
Cranberry & Walnut Power Bars
Ingredients:
2 ½ cups blanched almonds or oats, or rice cereal

1 cup chopped or crushed walnuts (optional)
1 Tbsp sunflower seeds
1 Tbsp pumpkin seeds
1/3 cup golden flax-meal (or similar)
1 cup dried cranberries or mix of other favorite berries
1 Tbsp honey, maple syrup (or stevia liquid to taste)
1/2 cup shredded coconut
3 Tbsp water
1 Tbsp shredded coconut for top if desired (can add more)
Directions: This really is a flexible recipe. Be creative and use what you have on
hand. Take out what you don't like!
1. Place almonds, nuts, flour, seeds, flax, cherries, cranberries and vanilla into
a blender or food processor. Pulse until well ground but not to a paste.
2. Now pulse in the water and shredded coconut until the mixture begins to
form a ball. This is where you can change around and even out the wet/dry
balance - add more water or coconut if needed.
3. Press into an 8 x 8 inch slice bar or pan and top into the fridge to firm.
Now slice into bars. Makes about 14 bars.
*Yet another one of those flexible lunch box recipes; be creative with fruit and
nuts.
Coconut Flour Cranberry Muffins
Ingredients:
6 eggs
4 Tbsp melted coconut butter or olive oil
1/2 tsp vanilla
4 Tbsp coconut milk
6 drops of Stevia liquid extract or similar sweetener (1/4 cup of coconut
sugar can be also used, depending how sweet you like muffins) Stevia
converter link here.
1/2 tsp raw salt
1/2 tsp baking powder
1/2 cup sifted coconut flour
1 cup fresh cranberries or blueberries
Directions:
Heat oven to mod - hot 390 F
1. In large bowl, mix the eggs, butter, vanilla, coconut milk, sugar or Stevia
and salt.
2. In a separate small bowl combine sifted coconut flour and the baking
powder.
3. Fold the dry mix into the batter gently, blending until there are no lumps.
4. Mix the cranberries in.
5. Pour batter into oiled or lined muffin tins and bake for about 15 minutes
until a skewer comes out clean.
* A lunchbox favorite!
Easy Tuna Mornay Magic
Ingredients:
2 drained cans of tuna in olive oil or spring water

2 cups steamed cauliflower florets
1 chopped onion
2 large fresh beaten eggs, optional (these help thicken and set the casserole,
but aren't necessary)
1 cup coconut milk
1/2 tsp garlic flakes (optional, I only add this if not using Brazil nut and
garlic topping below)
1 1/2 Tbsp fresh or dried parsley or chives
1/3 cup dairy free cheese substitute, optional (1 cup of Brazil nuts & 2
cloves of garlic well blended in a food processor works a treat on the Paleo
diet)
raw salt & black pepper to taste.
*If desired you can add 1/2 cup cooked gluten free pasta shells.
Directions:
Heat oven to 375F (180C)
1. Grease a 9 inch casserole dish with coconut or olive oil.

2. Place all ingredients except the cheese into a large bowl. Mix until well
combined.
3. Transfer into a suitable casserole dish and Sprinkle the cheese mix over the
top ( this can be done after cooking instead).
4. Bake for about 35-45 minutes or until casserole is holding in the middle.
5. Sprinkle with additional parsley or herbs if desired.
* This tastes really nice cold as well as hot. Be sure the lunch box is chilled.
Easy Mini Quiches
These obviously aren't for kids with allergies, but you may be able to adapt to
suit your own needs. You may want to play with egg replacers.
The variety is vast when it comes to making mini quiches or tarts. Even
though they are divine hot for lunches, many taste nice cold in a lunch box too.
Buy pastry from the supermarket if you want, do what works for you because
time is often a problem with children and work commitments! Just grab
whatever pastry you prefer and your son or daughter likes. Pasties vary and so
do the sizes of little pie tins, so experiment to start with. I find silicon muffin
trays don't brown on the bottom like tin pans.
Here are some mini quiche combinations to try - Be imaginative:
egg - cheese - spinach - mushroom

egg - feta - nutmeg
egg - garlic - ham - fetta
cooked beef mince - spring onion - egg
cooked beef mince - spring onion - egg
egg - leftover vegetables - cheese
grated carrot - egg - nutmeg - feta
bacon - egg - tomato - cheese
egg - pine nuts - baby spinach
egg - cooked chicken - corn - parsley
egg - tuna - cream cheese - corn
egg - mashed pumpkin - nutmeg
egg - cooked chicken - cheese - parsley
egg - tomato - sardines - cheese - olives
cheese - corn - peas - salami
egg - garlic - grated zucchini - parmesan
egg - bacon - spinach - basil
egg - ham - olives - spinach
Crustless Zucchini Tartlets
This recipe isn't strictly Paleo but thought it was worth including. Try
substituting for Paleo friendly milk, cream and flour ingredients if desired.
Ingredients for frying:
1 Tbsp olive oil

1 - 2 cloves garlic, minced
2 shallots or spring onions, diced
2 small zucchinis, grated (chopped spinach or kale works too)
1/4 cup grated Parmesan cheese
Ingredients for batter:
1 1/4 cup milk

1/4 cup cornstarch (cornflour)
2 large eggs
2 large egg yolks
1 cup cream
3/4 tsp raw salt
chopped fresh herbs if desired
Directions:
Heat oven to 450°F. Grease or line 2 mini muffin or standard muffin tins.
Heat oven to 450°F. Grease or line 2 mini muffin or standard muffin tins.
Zucchini Mixture Directions:
1. Heat a pan to medium. Add oil, garlic and shallots and stir for about 2
minutes.
2. Add the grated zucchini, and stir until just softened, another few minutes.
Remove from heat.
Batter Mixture Directions:
1. Whisk 1/2 cup of the milk into the cornstarch, mixing until fairly smooth.
2. Whisk in all the eggs mixing until smooth, then gradually whisk in the rest
of the milk, the cream, salt, and any seasonings.
Assembly:
1. Put a pinch of cheese into each muffin cup, a teaspoon of the zucchini mix
and herbs if desired.
2. Now pour 1 Tbsp of the batter mix over the top into each muffin cup, filling
almost to the top.
3. Bake until the tarts start to turn a golden color, about 12 - 15 mins.
Allow to cool. A wonderfully nutritious lunch idea hot or cold. These freeze well
too.
Honey Cinnamon Caramelized Nuts
Ingredients:
1 cup raw cashew nuts
1 cup raw walnuts
¼ cup raw honey
1 tsp cinnamon
Directions:
1. In a bowl mix together the nuts.

2. Add the honey and cinnamon to thoroughly coat the nuts.
Preheat oven to 350°F (180°C) or can try cooking in the slow cooker on low
heat for about 2 hours.
1. Put some baking paper on a baking sheet and evenly spread the nuts across
it.
2. Roast for about 15 - 25 minutes until they are golden brown. Stir every 10
minutes or so to brown evenly.
3. Great addition to any lunch box or as a party snack.
Eggplant Chips
If you want to eat these not as crisp but with lunch at home, just don't cook them
in the oven for as long. Cook on the stove top. Sweet potato and pumpkin is also
good like this.
Ingredients:
1 large eggplant, sliced (pumpkin and potato works too)

2 Tbsp olive oil
salt and ground black pepper to taste. Can get creative and add some
sesame seeds or dried herbs.
Directions:
Preheat the oven to 275°F (135°C).
1. Slice the eggplant, and put the slices on a baking sheet. Sprinkle the
eggplant slices with salt and drizzle with oil.
2. Bake in the oven for about 30-40 minutes. Turn the slices around every 10-
15 minutes until they are crisp.
3. The eggplant chips can be eaten just as they are or served as crackers with
various dips or spreads.
Honey Glazed Drumsticks
Great for lunch or the lunch box!
Ingredients:
4 chicken drumsticks
2 Tbsp tomato ketchup
2 tsp olive oil
1 Tbsp honey or Maple syrup
1 tsp Worcestershire sauce
2 tsp lemon juice
Directions:
1. Dry the excess moisture off the chicken with paper towel.
2. Make deep incisions over the drumsticks with a sharp knife.
3. Put all the ingredients in a large bowl and mix together.
4. Place the chicken in the bowl and leave in the refrigerator for at least an
hour, but preferably overnight to marinate. Turn occasionally.
5. Heat the oven to 400 F (200 C) and place chicken on a baking sheet. Cover
loosely with aluminum foil.
6. Cook for about 20 min, then remove the foil, baste the chicken again then
return back to the other for a further 15 min or until the juices run clear
and the chicken is cooked.
7. Once the drumsticks have cooled completely, wrap a small piece of foil
around each leg so it is easy to handle.
Wrap individually with a nonstick baking paper and then foil and place them in
Wrap individually with a nonstick baking paper and then foil and place them in
the refrigerator .
Paleo Lemon & Poppyseed Muffins
Ingredients:
3/4 cup raw honey (or substitute with fruit puree, maple syrup or agave
nectar)
1/4 cup coconut oil
4 large eggs
1 large lemon
zest of 1 lemon
2 drops of Bergamot essential oil (optional...I like the flavor)
2 Tbsp poppy seeds (can use chia seeds instead)
1 Tbsp vanilla extract
1/2 tsp baking soda
Directions:
Preheat the oven to 325°F (160°C) Grease or prepare a muffin tin with liners.
1. Juice and zest the lemon.

2. Combine the eggs, vanilla, bergamot oil, lemon zest and juice together in a
large bowl.Set aside.
3. In a small saucepan heated to low, melt together the honey and oil.
4. Stir this into the egg mix.
5. In another bowl mix together the flour, poppy seeds and baking soda.
6. SLOWLY fold in gently, ONLY until the ingredients are just mixed.
7. Pour the batter in each cup until it is about half full.
8. Bake for 20-25 minutes or until a skewer comes out clean, less for mini
muffins.
Lunchbox Beef Jerky
The boys love this one! You will need to experiment with this recipe due to the
different variables in meat thickness and oven temps. Get started early in the day
due to long cooking times.
Ingredients:
1lb (450g) beef sirloin steak, cut into thin pieces a few inches long.
½ cup coconut aminos (or soy sauce)
*spices such as chilli, salt,pepper and dried herbs such as oregano are tasty
but optional.
Directions:
1. Trim any fat from the meat, then put it in the freezer for 30 - 60 mins to firm
up.
2. Remove the steak from the freezer and with a sharp knife cut the meat
against the grain. Make the slices very thin, but keep them as evenly sized
as possible so drying time is equal. The bigger they are, the longer drying
time will be.
3. Put the beef pieces and oil in a large plastic bag.
4. Let the beef marinate overnight or at least for few hours.
5. Preheat the oven to 160 F (70 C) for dehydrating the jerky. Leave the oven
door slightly ajar with a teaspoon.
6. Use absorbent paper toweling to mop up any excess oil from the meat.
7. I suggest watching some videos here how to make beef jerky at home.
8. There are several ways to cook the meat - Place into a food dehydrator
(this is what I do) and cook for about 12 hours on the meat setting.
or thread one end of each piece of meat onto skewers, placing sideways in
oven and allow to hang with a pan catching any drips underneath, or line
two baking sheets with aluminum foil, place racks on top of them so the
jerky would be exposed to hot air on both sides.
9. Place the jerky onto the racks. Keep them slightly separate to make them
accessible to air and dry evenly.
10. Bake for about 8 - 12 hours until dry but slightly pliable. Cool and store in
an airtight container.
Cold Mini Toast Treats
Either buy mini toasts from the supermarket or make your own by cutting up
squares of bread, drizzle with a little oil and pop in the oven until crisp. These
are great when you need something flexible for the lunch box. Have a bag of
toasts in the pantry at the ready, and a cooler.
When cool, add a slice of cheese, dip, or cream cheese on the bottom and top
with anything your child likes. Get creative! Here are a few favorite ideas for
the toppings:
cheese - ham - watercress
avocado spread (with a little lemon juice) - tomato
cheese - bacon - grated cucumber
cream cheese - gherkin
hummus - grated carrot - basil
cream cheese - sweet chili sauce - parsley
cheese - cooked cold meat - dip
Easy Rice Bubble Slice
Don't buy those unhealthy high sugar, high fat sweet rubbishy bars from the
supermarket! This may be a sweet treat, but you know exactly what is in it.
Ingredients:
130g butter
1/4 cup sugar
3 Tbs natural honey
3 tsp sesame seeds
5 cups rice bubbles or similar low sugar rice cereal
* Stealth bomb coming up...2 tsp chia seeds and crushed walnuts or macadamia
nuts.
Directions:
1. Line a sandwich baking tray with baking paper.

2. Place the butter and sugar into a saucepan and bring to the boil. Stir in
honey and boil for another 3 mins. Stir in vanilla and sesame seeds.
Remove from the heat. Stir in rice bubbles then immediately pour into the
lined tray.
3. Press down the mixture flat with a rubber spatula or spoon then allow to
set.
* A favorite sweet treat in addition to other healthy food in the lunch box.
Bacon Wrapped Chicken
This recipe is easy, you just need to make the chicken pieces fairly uniform in
size, otherwise allow the larger pieces to cook for longer.
Ingredients:
Use boneless chicken cut into bite sized pieces.

Use bacon sliced into pieces large enough to wrap around the chicken
pieces
Quantity will depend on how much you want to cook and size. (Use about 2
chicken breasts to 3 rashers of bacon) Directions:
Heat the oven to medium high 375 F (190 C)
1. Cut chicken into pieces.

2. Cut bacon into strips and firmly wrap around the chicken.
3. Secure each wrap with toothpicks (both ends)
4. Bake in a medium hot oven till golden brown, about half an hour.
Pack up chilled with a salad and/or fruit. Yum!

Easy Homemade Hummus
This is a non Paleo lunch idea. Another flexible recipe. Experiment with your
child's favorite flavors!
Ingredients:
1 small can of bought cooked chickpeas, about 200 g or 14oz, drained and
rinsed
4 Tbsp of your favorite soft cheese (even cheddar is okay - try coconut
cream for dairy free)
1 Tbsp olive or macadamia oil
1 Tbsp lemon juice
1/2 clove minced garlic
1/2 tsp of your favorite ground spice such as cumin seed or nutmeg
(optional)
Directions:
1. Blend all ingredients in the food processor until smooth, scraping down the
sides as you go.
2. Divided into individual containers ready for the lunchbox or fridge and
keep chilled.
Prunes Wrapped in Blankets
Ingredients:
12 pitted prunes (figs work too)

12 almonds, toasted or raw (optional)
6 thin slices bacon
* The almond surprise in the middle make a nice addition.

Directions:
1. Heat oven to 450 F (230C)

2. Put an almond in each pitted prune, where the stone was.
3. Cut the bacon in half and wrap a piece of it around each prune. Secure with a
cocktail toothpick.
4. Place on a baking sheet and cook until the bacon is crisp, about 10 minutes.
You will need to turn it.
5. Lunch box delight for boys and girls, adults too!
Easy Spicy Crab Meat Dip
On occasion when we go fishing we are lucky enough to catch crayfish or

lobster, and this is ideal in this delicious dip. You can also use canned tuna or
salmon, but drain it well first.
Ingredients:
1 tsp lemon juice

1/2 tsp tomato paste
2 Tbsp homemade or natural mayonnaise
1 large gherkin or pickled onion, finely diced
3 drops of fish sauce (optional)
1 small can of white crab meat, about 5 ounces or 120 g. If you can get
fresh...all the better!
Directions:
1. Blend all ingredients well in a food processor except the crab meat.
2. Stir in the crab meat to the chunky consistency you want.
3. Divide into airtight containers, be sure to keep this dip well chilled and
have crackers or toast with it.
The End
Suggested Good Reads
Kid's nutrition and health can benefit from making Smoothies and Juices at
home. They are fabulous partly frozen as a chiller pack and cold drink in the
lunch box. Here are some suggested good reads...
Juicing Recipes for Health
Paleo Smoothies
School Time Recipes
Super Immunity and Nutrition
Free Paleo Dessert Book

The End
Copyright
Lunch Box Recipes: Copyright © 2014 by Jane Burton
Copyright: The author Jane Burton has exclusively published this book and
holds all copyrights to it. A great deal of work has been put into producing it. No
part of this publication may be reproduced, stored in retrieval system, copied in
any form or by any means, electronic, mechanical, photocopying, recording or
otherwise transmitted without written permission from the publisher. You must
not circulate this book in any format unless asking first. Thank you for your
honesty and understanding.
Disclaimer: This book is from my experiences preparing healthy lunches

including some recipes from friends and variations from other recipe books. It
has been prepared in good faith, with the goal being to share lunch box recipe
favorites with others. I am not liable in any way how you choose to use this
information as it is an account of my own experiences when making lunches in
the home environment. I have set out to give helpful lunchbox recipe ideas.

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Lunch Box Recipes: Healthy Lunchbox

Recipes for Kids and Adults. Common

Appearance AND nutrition of lunch box food is important...here is why.

The Magic of a Healthy Lunch Box!

This recipe book is in Metric and Imperial Measurements, however if you

Choice of containers is wide and varied, but be practical. Consider what

Be sure the food is manageable for little fingers.

Make foods easy to access and wrap up again.

If making sandwiches, be sure they won't be soggy and fallen apart by

One of my secret super nutrition weapons is making my own juice, freezing

Add a little Surprise!

Add a surprise to make the lunch box an enjoyable adventure worth

Substitutes to the Rescue!

Don't Stress if it Doesn't Work Out

Healthy Stealthy Method

Planning the Lunch Box

Write a shopping list. Before you go shopping, consider your lunchbox

Consider leftovers. You may be able to incorporate leftovers from dinner

Forward preparation. Try to prepare of as much as possible the night before.

so your child doesn't get tummy troubles or

a bout of salmonella! Two is,

first impressions count. If your son or daughter opens up their lunchbox to

Wrap it properly. To make it easier for your son or daughter be sure to

The importance of drinks. Today there are literally hundreds of options

Foods Loaded with Nutrition

Basically, a superfood is a nutrient rich food which is beneficial for health

Although water isn't a food, it has to be mentioned because it is SO good for

Fresh home grown herbs

About the Recipes...

1/4 cup old-fashioned rolled oats

2 oranges, peeled and quartered

12 ozs fresh orange juice

1 small can of chickpeas, rinsed and thoroughly drained

* Add nuts too if your child likes them.

1 cup fresh kale or baby spinach, washed (spinach works too)

4 chicken breasts, boneless and skinless, cut in bite size pieces

Preheat the oven to 350° F (180° C)

*Keep all meats and dairy well chilled.

3 chicken breasts, boneless and skinless

Preheat the oven to 400° F or 200° C

*Fabulous in a chilled lunch box with salad and fruits.

Preheat oven to 250 F (120 C)

1. In a pot combine apple juice and cinnamon stick. Bring it to boil.

2 bananas, peeled and roughly chopped

1. Combine everything in a blender. Blend until smooth. Serve for a satisfying

1. Mix the spinach and walnuts together.

1 lb (450g) boneless, skinless chicken breasts, finely chopped

Hard boiled eggs

1lb (450 g) lean pork, ground

*Stealth bomb in some finely diced kale or spinach.

1. In a small bowl mix all spices.

1½ cups of vegetable stock or chicken stock (homemade is best)

1. Cut the celery in thumb sized pieces.

*Place in a lunchbox container so the peanut butter doesn't go everywhere.

1 small green or red cabbage (can use a mix of both)

Enjoy with a can of sardines or cold meats!

3/4 cup water

2 cups arugula, or rocket, or mixed leafy green salad leaves

1 cup tomatoes, cut in big pieces