Why you should include a Sandwich in the Lunchbox

Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?

Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!

A Healthy Lunchbox:

  • 2 Slices White Bread
  • 2 tsp low fat butter
  • 1 Slice of Cheese
  • 3 Slices of Ham
  • 25g Lettuce

-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.

The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.

The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.

With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.

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Quick, Easy, Healthy, Lunch Recipe!

Never know what to make for lunch? Tired of snacking on junk food in work?
Need a quick, easy and healthy option to bring to the office with you?
This recipe will have your colleagues green with envy…..

TANDOORI CHICKEN SALAD

What you will need: (for two people)

• 50g tandoori paste
• 37g natural yoghurt
• 25g baby spinach
• 375g chicken fillets
• tbsp olive oil
• a green shallot
• 125g grape tomatoes
• pinch of mint leaves
• half cucumber

For salad dressing you will need:
• 35g natural yoghurt
• tbsp olive oil
• 30g fresh lemon juice

How?

1. Mix the yoghurt and paste in a bag and add the chopped chicken fillets. Mix well so chicken is covered.
2. The chicken will need to be left in the fridge for at least an hour so the best thing to do is leave it in the fridge overnight.
3. Fry the chicken in the olive oil until piping hot.
4. Mix the sliced cucumber , chopped shallots, spinach, tomatoes and mint in a bowl and add the cooked chicken pieces.
5. Make the dressing by mixing the yoghurt, fresh lemon juice and olive oil, add pinch salt and pepper if wanted.

  • Serve with a pitta bread or naan bread

tandoori salad