Hi everyone & welcome to my monthly post:

Eat Live Grow

with Beck
This months nutrition tip brought to you by the
Dietitians Association of Australia: Eat well at
work- Buy small packets of nuts and dried fruit in
the supermarket and take to work for a healthy
snack
HEALTHY LUNCHBOX IDEAS!!
Are your ideas dwindling on
healthy foods to pack in your
childs lunchbox or what to
take to work?
Cheers,
Rebecca Mckee
Dietitian
Kids can be fussy eaters and thinking of quick, simple & nutritious ideas for lunch
boxes can be challenging. While youre packing your childs lunch why not make
your own too! You can save yourself money, time & improve your health.
For those in a rush, throw in a tin of tuna or salmon, wholegrain biscuits, carrot
& celery sticks, an apple & a small carton of low fat milk. For the fussy eaters,
whip together a simple ham & cheese sandwich, small tin of baked beans, cup
sultanas & a small tub of custard. For the sweet tooths, make a banana & raison
bread sandwich, small container of pumpkin soup & a small tub of yoghurt. For
the savoury lovers, toss together a chicken, cherry tomato & tinned corn pasta
salad with low fat dressing, cheese cubes & a homemade carrot/apple muffin.
For the vegetarians, lettuce, cheese, tomato, 4 bean mix salad with low fat
dressing, mandarin & a peanut butter wrap. For the cooks, zucchini & sweet
potato slice with salad, home made oat, yoghurt and banana slice & fruit salad.
For those beginning, try whipping up a chicken and salad sandwich, small tub of
dried fruit and nuts, & a small tub of low fat yoghurt.

Remember to always put water in your childs lunch box or
take to work instead of soft drinks and juices.

Power chicken salad
Ingredients:
Olive oil spray
300g butternut pumpkin, peeled & cut into 1cm
pieces
1 large brown onion, thinly sliced
1 large red capsicum, cut into 1 cm pieces
500g skinless chicken breast fillets, trimmed &
thinly sliced
400g can chick peas, rinsed & drained
60g baby rocket leaves
Creamy dressing
1/3 cup low-fat natural yoghurt
1/4 cup lime or lemon juice
2 tbs sweet chilli sauce


Method:
Heat a non-stick frying pan over medium heat. Spray pumpkin with oil.
Add to pan and cook, stirring, for 3-4 minutes. Add onion and capsicum
and cook, stirring, for 3-4 minutes or until tender. Transfer to a large bowl.

Spray chicken with oil and add to pan. Cook, stirring, for 3-4 minutes or
until chicken is golden-brown and cooked. Transfer to bowl. Cool slightly.
Add chickpeas and rocket to the bowl and mix.

Make creamy dressing: combine yoghurt, juice and chilli sauce. Divide
salad between plates and drizzle with yoghurt dressing.

Serves 4
Recipe sourced from: www.daa.asn.au
This could be made the night
before & dished out in containers
ready to grab before school or
work.