Updated: Jun 5
Try the peachy wholewheat muffins, peach and bulgur wheat salad, or plum jelly treats for your child's lunch box.
Make the morning rush a little easier with healthy lunch box recipes that all kids will love. Plums, peaches and nectarines, known collectively as stone fruit, pack a nutritious punch offering generous helpings of vitamins and other essential nutrients to keep budding learners sharp throughout the day.
We all know how fussy children can be when it comes to balancing their daily food intake, so here are some nifty ideas to get nutritious stone fruit into their lunch boxes.
Karen Hart’s peachy whole wheat muffins are a super nutritious lunch box filler. They are easy to make ahead of time and are sure to stay fresh and go the distance.
Celebrity chef, Jenny Morris, has created two moreish lunch box salads that tick all the right boxes. Her peach and bulgur wheat salad is a super easy and satisfying meal that can be prepared the night before. It is an absolutely yummy and filling alternative to regular school sandwiches, guaranteed to keep hunger pangs at bay.
For something sweet when energy stores start running low, Jenny’s plum jelly treats are the perfect lunchbox filler. These homemade treats are great for on the go snacking.
Plums, peaches and nectarines are naturally sweet super fruit with a low glycaemic index (GI). They are high in fibre and abound in health-giving potassium and vitamins A, C and E, all-powerful antioxidants that protect against disease and help to build healthy minds and bodies.
Whole Wheat Peach Muffins
By Karen Hart
Makes 12 muffins
1 cup whole wheat flour
1/4 cup cake flour
1 1/2 cup oats
1/2 teaspoon bicarbonate of soda
1 1/4 tsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
½ tsp cinnamon
1 1/2 cups peeled and diced fresh peaches or nectarines (2 peaches/nectarines)
1/3 cup buttermilk
1 tsp vanilla extract
1/3 cup honey
1/3 cup sunflower or canola oil
Extra oats to sprinkle on top (optional)
In a large mixing bowl, whisk together the flours, oats, baking soda, baking powder, salt, nutmeg and cinnamon. Stir in the peaches.
In a separate bowl, combine the buttermilk, vanilla, honey, oil and egg. Add wet ingredients to the dry ingredients and stir until it is just mixed.
Spoon the batter into a 12-hole muffin tin, lined with paper liners. Sprinkle a little oats over each muffin (optional).
Bake in a preheated oven of 180ºC for 18 - 20 minutes or until cooked through and golden brown. Cool on a wire rack before serving.
Peach and Bulgar Wheat Salad
By Jenny Morris
2 cups cooked bulgur wheat
1/2 red onion finely diced
2 spring onions with tops finely chopped
1/2 cup chopped mint
2 large cling peaches washed, stoned and finely diced
1/2 medium cucumber finely diced
1/2 cup finely diced red pepper
2 red chillies chopped (optional)
Salt and pepper to taste
Toss all the ingredients together and add the dressing 30 minutes before serving.
1/2 cup orange juice
1/4 cup lemon juice
1 Tbsp honey
3/4 tsp salt
Pepper to taste
2 cloves finely grated garlic
1 tsp mustard of your choice
1/2 cup olive or vegetable oil
Stir together all the ingredients except the oil, taste and adjust the seasoning, then whisk in the oil.
Plum Jelly Treats
By Jenny Morris
Makes: 24 – 30 (depending on the size of the mould)
15 plums, halved and stoned
1/2 cup water
1/2 cup castor sugar
6 Tbsp gelatin powder
Silicone mould of your choice
Non-stick cooking spray
Place the plums in a small saucepan with the water and simmer until soft.
Place in a blender and process until smooth.
Strain the liquid through a sieve and return to the pot (alternatively, if you have a juicer, simply juice the fruit and place in the saucepan). Add the castor sugar and dissolve over low heat.
Sponge the gelatin in a little water, according to the package instructions. Once, sponged, place the gelatin in the warm plum liquid and stir to dissolve.
Lightly spray your mould with the non-stick spray and place on a baking tray. Carefully pour the liquid into the mould – using a jug – and place in the fridge for an hour and a half, or until set.
Pop out and enjoy!
Recipes courtesy of www.juicydelicious.co.za.