Cancer Council NSW has launched a brand-new website that will make the task of preparing a healthy school lunch for the kids a whole lot easier.
The Healthy Lunch Box website (healthylunchbox.com.au) includes simple, tasty recipes and ideas for lunches, healthy snacks and family meals – and it features an interactive lunch-box builder that enables parents and their kids to plan a healthy lunch box at home, or on the move with their smartphone or tablet.
With only seven per cent of children eating enough vegetables and 22 per cent of children overweight or obese, adding fruit and vegetables to the lunch box every day is a simple way to ensure children get the benefits of eating a healthy and balanced diet.
Easy Savoury Muffins
Serves: 12 | Preparation time: 15 minutes |
Cooking time: 20 minutes
Ingredients:
– 1 tbsp olive oil
– 1 medium onion,diced
– ½ cup self-raising flour
– 2/3 cup polenta
– 1¼ cup grated reduced-fat cheese
– 11/3 cup milk
– 4 eggs
– 30g butter, melted
– 1 tomato, chopped (or use dried)
Method:
Preheat Oven 200ºc. Pan fry onion in a small amount of olive oil until brown. Combine all ingredients in a mixing bowl and pour into paper-lined cupcake baking tray. Bake for about 20 minutes or until muffins rise slightly and are lightly browned.
Variation: For added veges, add a handful of baby spinach, one grated carrot and half a teaspoon of dried thyme when browning the onion. Sprinkle the top of the muffins with ¼ cup pepitas (pumpkin seeds) prior to baking for a crunchy top.
