Here are two nutritious recipes for your child’s lunch box, writes Kasmiah Mustapha
YOU want to make sure your child eat healthy while they are in school. However, most of the time you don’t have the time or the idea on what to prepare for him or her. It can add to the frustration and eventually, you give up.
But you can ensure that your child have nutritious meals even with simple food such as a sandwich. Prepare a bento lunch pack with this mayo-free tuna salad sandwich.
In addition to being healthy, preparing food that looks fun to eat can help your child enjoy his or her homemade food.
MAYO-FREE TUNA SALAD SANDWICH
(Preparation time: 15 mins)
INGREDIENTS
12 slices wholemeal bread
1 can water packed tuna, drained
4 tbsp low fat plain yogurt
2 tbsp finely chopped red capsicum
2 tbsp finely chopped yellow capsicum
1 tbsp finely chopped red onion
Pinch of salt
Pinch of ground black pepper
Lettuce
METHOD
1. In a bowl, combine tuna, red and yellow capsicum, red onion with plain yogurt. Season with salt and ground black pepper.
2. Spread tuna salad onto bread slices, top with lettuce leaves, then close each sandwich with a piece of bread on top. Cut the sandwiches into halves and serve.
3. To serve in bento, cut the sandwiches with teddy bear cookies cutter into bear shapes and decorate accordingly.
DIETITIAN’S TIP
Tuna is an excellent source of protein which is low in fat. It is a source of iron, selenium, magnesium, phosphorus and packed with B vitamins. Choose canned tuna packed in water instead of in oil for less fat.
Yogurt is a great substitute for mayonnaise, especially for those who cannot consume egg products. As a source of protein, yogurt helps to build and maintain muscles. It is also packed with calcium that helps to keep bones strong and healthy.
NUTRITION VALUE
Per Serving
Calories: 221 kca
Carbohydrate: 30.7g
Protein: 12.2g
Total Fat: 5.5g
Fibre: 4.5g
CREAMY CORIANDER DIP
(Preparation time: 15 minutes)
INGREDIENTS
1 cup (235g) Greek yogurt
1 diced yellow onion
3 cloves garlic (chopped)
2 stalks coriander leaves
3/4 tsp ground black pepper (grounded)
2 tbsp cooking oil
3/4 tsp salt
METHOD
1. Heat cooking oil in a non-stick pan over medium to high heat, add in onion, black pepper and salt, sauté until the onion caramelise into brown colour. Add garlic and sauté until fragrant. Set aside to cool.
2. Pour Greek yogurt into a mixing bowl, add caramelised onion mixture and coriander leaves. Stir until well mixed. Served cool.
DIETITIAN’S TIP
Greek yogurt is much thicker than regular yogurt and is much higher in protein. It is a perfect way to get more protein and calcium in your diet. Probiotic in yogurt helps to promote healthy gut. Since probiotics is sensitive to high heat, other ingredients should be allowed to cool before added into the Greek yogurt.
This appetising creamy coriander dip can be served various ways such as a dip for vegetables, crackers, baked potato chips or even as a spread for tortilla wrap, replacing mayonnaise.
NUTRITION VALUE
Per Serving
Calories: 34 kcal
Carbohydrate: 2.4g
Protein: 1.2g
Total Fat: 2.2g
Calcium: 32mg
RECIPES COURTESY OF PANTAI HOSPITAL KUALA LUMPUR HEAD OF DIETETICS WONG WEN YIN