Nutrition & Recipes

Kindergarten Lunch Ideas From Our Wholesome Child Menu

Quinoa Veggie Frittata

Serves: 10-12

Prep: 10 min

Cook: 15 min

This Quinoa Veggie Frittata is super easy to make and the perfect high-protein, veggie dense lunch for a family brunch or picnic. “I love how versatile the recipe is – working seamlessly with your choice of veggies and dairy free if desired. My kids love being able to take a square and keep running or playing and I love that it’s a nutritious option that sustains them well.” – Mandy Sacher

Ingredients

1 Tbs Olive Oil
1 Leek, Finely Chopped
1 Zucchini, Finely Grated
1 Carrot, Finely Grated
2 Tbs Sundried Tomatoes
1 Cup Quinoa, Cooked
6 Eggs
2 Tbs Milk Of Choice
110g Goat’s Cheese, Crumbled
Sea Salt And Pepper, To Taste

Method

  1. Preheat oven to 200C and line a 20x30cm baking dish with baking paper.
  2. Heat oil in a large frying pan and sauté leek for 2-3 mins.
  3. Add zucchini, carrot and tomatoes and cook for another 2-3 mins. Transfer mixture to the baking dish along with the quinoa.
  4. In a smaller bowl combine eggs with milk, Goat’s cheese and seasonings.
  5. Pour egg mix on top of veggie quinoa mix and bake in oven for 15 mins.
  6. Allow to cool slightly, then slice into squares.

Tip

For a dairy-free version swap the goat’s cheese for half a cup of coconut cream. If your child does not like texture, blend the veggies before adding to the baking dish. Optional add ins: fresh herbs, spinach, gouda cheese, smoked salmon, leftover chicken. Serve immediately, store in the fridge for up to 3 days or freeze for up to 4 months.

Looking for more healthy recipes? check out our Nutrition & Recipes articles.

Turkey Carrot Meatballs

Serves: 5-6

Prep: 15 min

Cook: 15 min

If you don’t generally cook Turkey, these are well worth a try as the mild flavour tends to be well tolerated. These veggie packed meatballs make a great finger food for babies from 8 months and protein-rich lunchbox addition for preschoolers and beyond. Batch cook and freeze them for a midweek dinner in minutes – just serve with quinoa or rice and veg.

Ingredients

1 Brown Onion, Peeled And Roughly Chopped
2 Garlic Cloves
1 Egg
1 Small Carrot, Peeled And Roughly Chopped
500g Lean Turkey Mince
½ Cup Rice Breadcrumbs
¼ Cup Parmesan Cheese
1 Tbs Fresh Parsley, Finely Chopped
2 Tbs Extra Virgin Olive Oil
1 Cup Low-Sodium Chicken Stock Or Filtered Water

Equipment
High-Speed Food Processor Or Blender

Method

  1. Place onion, garlic, egg and carrot in a high-speed food processor and process until smooth.
  2. In a large bowl, combine turkey mince with carrot-egg mixture, breadcrumbs, parmesan and parsley. Form mince mixture into small balls.
  3. In a large frying pan, heat olive oil over medium heat. Add meatballs and brown from all sides for approximately 5 mins.
  4. Add chicken stock and allow to simmer for 10 mins
  5. Serve with a side of grains and steamed greens.

Tip

Serving and storing leftovers: Serve immediately, store in the fridge for up to 3 days or freeze for up to 4 months.

Scrambled Eggs with Leftover Vegetables

Serves: 4

Prep: 10 min

Cook: 10 min

“My go-to Sunday evening dinner. After a weekend, jam-packed with activities and playdates, I am often knackered by the time Sunday evening rolls around.  So this meal suits us really well, especially when I have leftover veggies sitting in the fridge. I often leave out ingredients for my youngest and add more adventurous options for myself and my husband. So easy to prepare and full of goodness, eggs are a complete protein, high in protein, zinc, vitamin B12, choline and vitamin D.” – Mandy Sacher

Ingredients

½ Tbs Extra Virgin Olive Oil
5 Eggs
¼ Cup (60ml) Coconut Milk
½ Cup Leftover Steamed/Roasted Vegetables, Cubed
1 Tbs Fresh Parsley

Method

  1. Heat oil in a large frying pan over medium heat.
  2. In a bowl, combine eggs, milk, vegetables and parsley. Whisk until well combined.
  3. Pour mixture in pan and stir gently with a wooden spoon until eggs are set.
  4. Remove from the heat and transfer egg mixture into a bowl for serving.
  5. Serve with wholemeal/sourdough/gluten free bread/toast and avocado on the side.

Chicken Teriyaki in Arrowroot Wraps

Serves: 4

Prep: 20 min

Cook: 20 min

Chicken teriyaki is a firm favourite amongst children and adults alike. Most teriyaki sauces are filled with empty sugars and are loaded with sodium. This healthy version tastes delicious, obtaining its flavour from a combination of raw honey mixed with tamari. Little ones can help in the kitchen by preparing the ingredients for the sauce and mixing them together. Aside from the chicken teriyaki, which is sure to be a WINNER!! “This dish also contains my family’s favourite arrowroot wraps. These can be eaten alone or filled with just about anything. We love the combination of the arrowroot wraps and tasty teriyaki chicken. See The Wholesome Child Book for more ways to enjoy them.” – Mandy Sacher

Ingredients

Arrowroot Wraps

4 Eggs, Beaten
2 Tbs Coconut Cream
1/2 Cup Arrowroot Flour
2 Tsp Coconut Flour
1/2 Tsp Sea Salt
Coconut Oil, For Frying

Teriyaki

¼ Cup Low-Sodium Tamari Or Low-Sodium Soy Sauce
2 Tbs Raw Honey
2 Tbs Rice Wine Vinegar (Optional)
2-4 Tbs Filtered Water
1 Tbs Arrowroot
1 Garlic Clove, Crushed
1 Tsp Ginger, Finely Grated
½ Tsp Sesame Oil

Chicken

1 Tbs Coconut Oil
500g Organic Chicken Breast Or Thighs, Cut Into Fine Strips
1-2 Tbs Sesame Seeds, For Topping

Fillings

½ Cup Cashew Nuts, Roasted And Crushed
1 Carrot, Cut Into Fine Strips
1 Cup Purple Cabbage, Finely Shredded
1 Avocado, Peeled And Sliced
2-3 Spring Onions, Finely Sliced
¼ Cup Fresh Coriander

Method

  1. For the arrowroot wraps, combine all ingredients in a small bowl until a smooth batter forms.
  2. Heat a small frying pan over medium heat and brush with some coconut oil.
  3. Pour 1/8th of the batter in and cook for approximately 1-2 mins on each side. Continue with rest of batter. Place cooked tortillas to the side and keep warm.
  4. For the teriyaki sauce, add all sauce ingredients to a small bowl and whisk until well combined.
  5. To cook the chicken, heat oil over medium-heat in a large frying pan.
  6. Add chicken strips and cook for 2-3 mins or until browned.
  7. Add teriyaki sauce and simmer for 2-3 mins until it thickens and chicken is cooked.
  8. Top arrowroot wraps with teriyaki chicken and the remaining ingredients. Sprinkle with sesame seeds and roll up to serve.

Tip

Serving and storing leftovers: Serve immediately, store in the fridge for up to 3 days or freeze for up to 4 months.

Broccoli Tots

Serves: 12

Prep: 15 min

Cook: 20-25 min

Offering a veggie-packed and delicious lunchbox filler can often be a challenge, but that’s where Wholesome Child comes in! Enter, Broccoli Tots – our most scrumptious and nutritious finger food yet. Broccoli is an excellent source of antioxidants and vitamins, not to mention fibre and manganese to support healthy bone function. Better yet? These little bites are whipped up in just four easy steps, so they’re the perfect recipe to make on the weekend to fill the lunchboxes all week.

Ingredients

2 Cups Broccoli, Blanched
¼ Cup Baby Spinach, Chopped
1 Large Egg
¼ Brown Onion, Chopped
1/3 Cup Grated Cheese
½ Cup Rice Breadcrumbs
2 Tbs Fresh Parsley, Chopped
Pinch Of Sea Salt And Pepper
Olive Oil Spray

Method

  1. Preheat oven to 200ºC and line a baking tray with baking paper.
  2. Add all ingredients to into a high-speed food processor and process until well combined.
  3. Form little balls/rolls and place on baking tray. Spray with a little olive oil (optional). Bake for 20-25 mins or until browned on top.
  4. Allow to cool, then serve with Homemade Tomato Sauce.

Tip

Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months.

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