school

'I’m a dietician and a mum of two. Here are 5 foolproof school lunch box ideas to try this week.'

It’s that time of year again - the kids are heading back to school and once again we are faced with the task of packing lunches that will give our kids the energy and nutrition they need to get through each day. To help kick start your sandwich creations, we spoke to leading dietitian, mother of two, and Tassal ambassador, Susie Burrell, about her top five back to school sandwich recipes.

Being a mother of two growing boys, I know all too well how hard it can be to think of new and creative sandwich ideas that will excite the kids and also offer nutritional value. 

When I’m thinking of ideas for sandwich fillings, I find that the best thing to do is to create a checklist and ensure that each lunch box is filled with a balance of healthy fats, protein, and complex carbohydrates.

Watch: The easiest way to expand your kids' eating habits. Post continues below. 


Video via: Mamamia.

A quick scan of a typical lunch box will generally include some form of a sandwich or wrap, occasionally a vegetable, some fruit, and several packaged snacks. 

While on the surface this appears to be the perfect combination, processed carbs and foods are dominating the lunchbox which can all be easily replaced with good fats and protein-rich options.

Ideally, you want your sandwich creations to include a nutrient rich protein-based fillings, like 30-50g of Tassal Tassie salmon, egg, or chicken breast. This will guarantee that your kids get all the essential nutrients they need to keep them satisfied and switched on throughout the day.

To make your kid’s sandwich a nutritionally complete meal in itself, my biggest tip is to pair your protein filling with salad. Including as many vegetables as you can in the sandwich is the key to a healthy lunchbox.

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Though it can be hard to squeeze in vegetables - especially with the fussiest of eaters - start with adding some greens such as mixed lettuce, cucumber and avocado. 

My boys' favourite sandwiches are the smoked salmon wrap, and for something a little bit different, they love smoked salmon or vegetable sushi rolls. 

So, if you’re looking for some inspiration, here are my top five healthy back to school sandwich solutions:

SLT Sandwich.

Image: Supplied. 

Ingredients:

  • 250g Tassal smoked salmon 
  • 150g cream cheese
  • 1-2 teaspoons dill 
  • 1 tbsp finely chopped chives 
  • ½ lemon juiced and rind finely grated 
  • 8 slices of sourdough bread, chargrilled 
  • 3 baby cos lettuce 
  • ½ punnet cherry tomatoes, sliced
  •  ½ red onion
  • 1 tbsp capers 
  • Freshly ground black pepper

Method:

1. In a small bowl combine cream cheese, dill, chives, and lemon. Mix well.

2. Spread four pieces of bread each with ¼ of the mixture. 

3. Layer with salmon, lettuce, tomato, capers and freshly ground black pepper. 

4. Top with another piece of bread and serve immediately.

Salmon Sushi Rolls.

Ingredients:

  • Nori sheets 
  • 1 cup cooked brown rice
  • 100g Tassal smoked salmon
  • ½ Lebanese cucumber, finely sliced
  •  ½ carrot, finely sliced 
  • 1 tbsp sushi seasoning

Method:

1. Cook brown rice and set aside to cool. Once cool, add sushi seasoning. 

2. Spread nori with a thin layer of brown rice with damp fingers. 

3. Roughly 2cm from the bottom of the sheet, layer the salmon and vegetables. 

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4. Roll tightly with the help of a bamboo sushi mat, and slice into rounds with a sharp knife.

Avo and cheese thins.

Ingredients:

  • ¼ avocado with a little lemon juice
  • 1 slice of cheese
  • Whole grain sandwich thins
  • 2 slices of lettuce

Method:

1. Spread avocado evenly on the sandwich thins.

2. Top with cheese and lettuce.

3. Slice to your liking.

Smoked Salmon and Veggies Flatbread

Image: Supplied. 

Ingredients:

  • 100g Tassal Smoked Tassie Salmon 
  • 2 flat bread of choice 
  • 2 tbsp cream cheese 
  • 1 bunch salad leaves 
  • 2 tomatoes, sliced 
  • 1 avocado, sliced

Method:

1. Lay bread flat and spread with cream cheese.

2. Top with salad leaves, tomatoes, avocado and smoked salmon. 

3. Roll and enjoy!

Salad Wraps

Ingredients:

  • Mini Wrap
  • 1 tbsp hummus
  • Cucumber and red capsicum strips
  • Mixed leaves of lettuce

Method:

1. Spread wrap evenly with hummus.

2. Add slices of cucumber and capsicum.

3. Top with mixed leaves, wrap, and slice into small pieces.

Tassal’s Tassie Salmon product range is available at Woolworths and Coles Australia-wide. For more information or recipe inspiration visit tassal.com.au.

Susie Burrell is a qualified dietitian with a Masters in Coaching Psychology. 

Feature Image: Supplied.

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