Lunch boxes your kids will love!

Gone are the days where your kids open their lunchbox only to be greeted by the sight of a soggy sandwich!  Here at the Fyshwick Markets we understand how challenging it can be to pack a healthy lunchbox that your kids will actually eat.  That is why our resident Nutritionist Georgia from GH Nutrition, is sharing with you some of her favourite and simple recipes that will have your children’s lunchbox the envy of the school playground.  

Cheesy Zucchini Cupcakes – Makes 12

Olive oil spray for greasing
2 large zucchini, grated
1 tsp sea salt
500g ricotta cheese
1 cup shaved parmesan
2 green shallots, finely chopped
2 garlic cloves, crushed
1/4 cup chopped dill
Zest of 1 lemon
3 large eggs, beaten
100g crumbed feta

To make:
Preheat oven to 170ºc.  Grease a 12-hole muffin tray with oil spray and line with paper cases.
Grate the zucchini using a hand held grater.  Combine the zucchini and salt in a colander and let sit for 15 minutes.  Using your fingers press out as much moisture as possible.
Combine the ricotta, parmesan, shallots, garlic, dill and lemon zest.  Stir in the eggs and zucchini.
Pour the mixture into the prepared muffin cases and bake for 35 minutes.  Remove from tray and allow cupcakes to cool completely on a wire rack.  
Pack 1-2 muffins in lunch box.  
TIP: freeze cupcakes in ziplock bags.  Place in lunch boxes straight from the freezer, as they will have thawed by the time lunch comes around.  

Ham and veggie wraps – Serves 1

1 tbs cream cheese 
1 wholegrain soft wrap 
40g English leg ham, sliced 
½ carrot, grated 

To make:
Spread cream cheese evenly over wrap.
Place ham and carrot down the centre of the wrap, then roll firmly to enclose filling. Trim edges and cut into 4.

Sushi – Serves 1

1/3 cup brown rice
1 sheet Obento Japanese Yaki Nori for sushi
1/2 tin sandwich tuna in olive oil
1/4 continental cucumber

To make:
Place 1/3 cup brown rice in a saucepan with 1 cup cold water and bring to the boil over high heat.
Reduce heat to very low, cover and simmer for 25-30 minutes or until water is absorbed and rice is tender. Remove from heat, cover and set aside for 5 minutes to steam. Remove lid and set aside to cool completely.
Place 1 sheet obento japanese yaki nori for sushi, shiny-side down, on a bamboo mat. Dip hands in cold water. Spread rice evenly over bottom two-thirds of nori, leaving a small border around the edge.
Place ½ can sandwich tuna in olive oil, drained, flaked, along the middle of rice and top with 1/4 continential cucumber cut into 4 batons. Lift end of the mat closest to you, roll it over the ingredients to enclose.
Cut into 6 pieces and wrap in plastic wrap. Pack next to frozen drink or cool brick in lunch box to keep cool. Note sushi rice can be made the night before.

Veggie falafels – Serves 1

1 x 400g tin no-added salt chickpeas
1/4 cup chopped parsley
1 small grated zucchini
1 tsp ground cumin
1/4 cup wholemeal self-raising flour, plus 1 tbs extra flour
1 tbs olive oil
1/4 cucumber, chopped
1/2 tomato, chopped

To make:
Place the chickpeas, parsley, zucchini and cumin into a food processor and process until smooth. Stir through flour, adding a little extra if too wet.
Shape mixture into 8 small patties and dust patties with 1 tbs extra flour.
Heat olive oil in a frying pan over medium-high heat. Cook patties for 2 minutes each side or until golden. Cool.
Add 2 patties to lunch box with chopped cucumber and tomato.

Snack ideas

100g natural Greek style yoghurt topped with 1 diced green kiwifruit
8 brown rice crackers with 2 tbsp chunky mild salsa
2 wholegrain ryvitas with 40g sliced hard cheese and tomato
Veggie and cheese sticks – 40g sliced hard cheese, 1/4 sliced capsicum, 1/2 sliced carrot
1 hard-boiled egg, cut in half
Fruit sticks – 100g watermelon and 100g honeydew melon, sliced.  Thread on a short wooden skewer
2 wholegrain ryvitas smothered with peanut butter
1/2 nashi pear and 40g hard cheese, sliced.  Stack cheese and pear
1 cup natural popcorn

  • WHAT’S IN SEASON: FRUIT | APPLES: All new season except for Pink Ladies and Granny Smiths. BANANAS: Prices still impacted by supply issues from QLD floods. BERRIES: Last weeks for Tassie blueberries. Cooler weather has helped Strawberries with better value and longevity this week. Blackberries available. EXOTIC: Aussie mangosteens, rambutans, dragonfruit, guava and starfruit available. FIGS: Still peaking with a beautiful blush this week. GRAPES: Great range of grapes in season. Your preference depends on levels of crunch and sweetness desired. MANGOES: NSW KP mangoes still available. Last weeks for mangoes! MELONS: Rockmelons and watermelons a little scarce. PEARS: Corellas, Nashi, Williams and Buerre Bosc in season. Josephines and Packhams should start next week or so. PINES: Topless still eating well. POMEGRANATES: Aussie pomegranates in season. Better value this week. STONE FRUIT: Plums great varieties available still eating and cooking really well. Poach and freeze! VEGETABLES | Still feeling some impacts from the hot weather in January impacting vegetable crops around Australia and prices. Cooler Autumn weather will start to take effect over next few weeks. ASPARAGUS: Cooler weather in Victoria has meant a good Autumn asparagus crop with great value asparagus in season. However, Autumn season for Aussie asparagus is short so buy while available. AVOCADOS: New season shepherds in season. Hass ending soon. BEANS: Sugar snap and snowpeas still scarce. Round beans better value this week. Butter and Borlotti beans available. CAVOLO NERO & KALE: Beaut bunches. GARLIC: Tassie and organic garlic in season. GOOD VALUE: Zucchini, cucumbers and green capsicums. POTATOES & PUMPKIN: Kiflers the pick. TOMATOES: Scarce. FLOWERS: Great value roses.