Lunch Box and After School Snacks

Kids are so hungry after school they might chew your arm off, so be prepared with some healthy snacks. I make these up on the weekend to have on hand for the lunchboxes or after school.

Tsatziki (Tzatziki) Greek Yogurt Dip
* Takes about 5 minutes to prepare, is healthy, delicious and a good source of protein.

2 cups European style or plain yogurt [to make your own, see recipe instructions below]
1 1/2 - 2 small Lebanese cucumbers grated and strained
2 cloves garlic crushed or finely chopped
5 Tablespoons Olive oil (or to taste)
2-3 Tablespoons Lemon juice

Mix all ingredients together. Cover tightly and store in fridge; will keep for one week. Serve with carrot and celery sticks or sliced bell peppers. If bread is a must, try a wholegrain bread or pita.

Hummus
* Takes about 5 minutes to prepare, is healthy, delicious and a good source of protein.

240 g (8 ounces) Chickpeas, rinsed well and drained*.
2 cloves garlic
3 Tablespoons Tahini (Organic tastes best)
Juice of 1-2 lemons or to taste
1 teaspoon ground Cumin (or to taste)
100 mls. (3 ounces) Water. Use more or less to achieve the desired consistency.

Blend all ingredients together in a Bamix or food processor. Serve with just a bit of olive oil drizzled on top (optional) and a sprinkle of sweet paprika and a few whole chickpeas or finely chopped parsley. Cover tightly and store in fridge. Will keep for one week in airtight container (preferably glass). * Ideally, soak your own Chick peas overnight and boil until tender. If you choose canned chickpeas, buy Organic.

Vegetable Slice
* Takes about 15 minutes to prepare and a short time bake. Kids get their veggies in a tasty meal, high in protein and fiber.

375g (approx one pound) Zucchini / Courgettes
1/2 sweet potato
1 large onion
1 cup grated cheese
1 cup whole meal flour
1/4 cup light olive oil
4 large Eggs (Organic or at least Free Range)
Salt and Pepper (I use Celtic Sea Salt)

Grate the veggies (experiment with your own variations). Add the cheese and flour. Beat eggs with oil separately, and add to the other ingredients. Mix well. Press into a greased and lined slice tin or quiche plate and bake in moderate (approximately 350 degree) oven until firm and browned.

If your kids have never had whole wheat flour, consider first making this recipe with half Organic (unbleached) four and half whole meal flour, gradually increasing the proportion of whole meal flour each time you make this recipe. Once the kids are accustomed to whole meal flour, begin to reduce the overall amount of flour by gradually replacing it with ground almonds and flaxseeds. This will increase the protein and fiber (making it even healthier and more satisfying). It will also become softer, so add another egg to give it more texture.

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Chocolate Seed Bars

This is a great way to get children to eat nutritious seeds and nuts.
* Remember to pre-soak all nuts and seeds for greater absorption of nutrients.

Ingredients:
3 ounces raw coconut oil
4 ounces raw almonds ground
3 ounces raw cashews ground
1 ounce Flaxseeds ground
1 ounce Pepitas (pumpkin seeds) ground
9 ounces pitted dry dates
2 ounces desiccated coconut
11/2 ounces organic cocoa powder
1/4 tsp Celtic sea salt
1 ounce raw Honey, Maple syrup or Agava*

• If using Agave you may need to add more, as it is not as sweet as honey. You can also use Rapadura sugar to taste.
  
  
• Play around with the addition of your favorite seeds and nuts. Cashews give this recipe a creamy texture. I sometimes add organic Macca powder, too.

Method:
Grease and line a square baking pan / lamington tin with baking paper. Put all ingredients into a food processor and process until combined. Put the resulting mixture into a saucepan on a low heat till for a few minutes until all the coconut oil is well combined. Press into the tin and score the top surface with a knife cross ways to create squares. You may like to decorate the top of each square with dried fruit such as a sliver of mango or ginger or half a cashew a nut. Refrigerate for (approximately how long, Susie?). When solid remove from the tin and break into squares. Keep refrigerated.

Recipe by Janene Babauski.