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Lunchbox Hacks: 4 Easy and Healthy Recipes Your Kids Will Love!

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07 May 2024

•

4 minute read

Lunchbox Hacks: 4 Easy and Healthy Recipes Your Kids Will Love!

By Chef Rose Marshita Ruslan

As parents, we all know the importance of good nutrition.

But mornings can be hectic, and sometimes, those pre-packaged options just don’t cut it.

Well, fear not!

We are here to save the day with four easy and delicious lunchbox ideas by Chef Rose Marshita Ruslan of Café Columbia, Columbia Asia Hospital – Bukit Rimau, that your kids will love.

These recipes are not only packed with flavour, but also with essential nutrients to keep your little ones energised throughout the school day.

Plus, we’ve also got expert advice from Columbia Asia Hospital – Bukit Rimau Dietitian, Subahshini Chandran, to help you understand the nutritional benefits of each dish.

So, ditch the stress and get ready to pack some lunchbox magic!

Chicken Wrap

Course: Appetiser, Snack
Cuisine: Western
 

Servings: 1
Calories: 593 kcal

 

Ingredients

  • 1 tsp butter
  • 1 pc tortilla wrap
  • 2 fresh eggs medium size
  • 80 g chicken breast
  • 30 g mixed vegetables (Holland onion, capsicum, tomato, cucumber) diced
  • 1 tsp tomato sauce
  • 1 tsp mayonnaise
  • Mixed herbs
  • Mozzarella cheese
  • Salt to taste
  • Pepper to taste

Instructions

  1. Heat a non-stick pan and lightly coat it with butter.
  2. Place a tortilla wrap in the pan and crack the eggs on top of the tortilla.
  3. Once it is fully cooked, take out the tortilla and put it aside.
  4. Bake the chicken breast at 120 °C for 15 minutes. Then, dice the baked chicken into your desired size.
  5. Combine chicken with salt, pepper, and mixed herbs.
  6. Add diced vegetables to the chicken and mix with tomato sauce as well as mayonnaise.
  7. Fill in the tortilla wrap with the mixed ingredients.
  8. Put mozzarella cheese on top of tortilla wrap and roll it up.
  9. Cook tortilla wrap once again on a heated pan until the cheese is melted.

Notes

“Cheese is a rich source of calcium for children. Calcium is essential for the health of children’s bones and teeth. It helps strengthen bones and prevents issues such as fractures and cavities.”

 

– Columbia Asia Hospital – Bukit Rimau Dietitian, Subahshini Chandran

Nutrition

Calories: 593kcal
Carbohydrates: 27.2g
Protein: 35.3g
Fat: 37.5g
Sodium: 708200mg

Lazy Creamy Seafood Pasta

Course: Mains
Cuisine: Western
 

Servings: 4
Calories: 553 kcal
 

Ingredients

  • 200 g seafood prawn, squid, salmon
  • 40 g butter
  • 3 cloves garlic minced
  • 50 g Holland onion diced
  • 10 button mushrooms
  • 250 ml cooking cream
  • ½ cup pasta water
  • 100 g Parmesan cheese
  • 500 g boiled pasta of your choice
  • Parsley leaves for garnishing
  • Salt to taste
  • Pepper to taste

Instructions

  1. Marinate the seafood with salt and pepper to taste.
  2. Heat the pan. Add in butter and stir fry the seafood until the outer layer turns brown. Put it aside.
  3. In the same pan, add minced garlic and diced onion. Stir fry until fragrant.
  4. Add in button mushrooms. Stir fry until the mushrooms are well cooked.
  5. Pour in the cooking cream and pasta water. Simmer until the sauce thickens slightly.
  6. Add in cooked seafood, parsley leaves, and parmesan cheese.
  7. Finally, add in boiled pasta and thoroughly mix until it is well combined.
  8. Serve with vegetables (baby carrot and cherry tomatoes).

Notes

“Seafood is an excellent source of protein. Growing kids need to get enough protein to aid physical growth, produce healthy joints and bones, and give them adequate energy for focus and concentration. Creamy dishes reduce the strong seafood taste and improve kids’ acceptance of seafood.”

 

– Columbia Asia Hospital – Bukit Rimau Dietitian, Subahshini Chandran

Nutrition

Calories: 553kcal
Carbohydrates: 32g
Protein: 19.2g
Fat: 37.8g
Sodium: 414600mg

Seaweed Fried Rice

Course: Mains
Cuisine: Asian
 

Servings: 2
Calories: 582 kcal
 

Ingredients

  • 2 tbsp oil
  • 3 cloves garlic chopped
  • 1 fresh egg medium size
  • 240 g white rice
  • 1 tsp sesame oil
  • 2 seaweed sheets finely chopped
  • Salt to taste
  • Pepper to taste

Instructions

Fried Rice

  1. Heat oil and stir fry garlic until fragrant.
  2. Add egg and stir evenly.
  3. Next, add rice, sesame oil, salt and pepper. Mix all ingredients until thoroughly combined.
  4. Once cooked, add chopped seaweed into the rice.
  5. Fried rice is ready to be served!

Side Dish

  1. Season minced chicken with pepper and salt.
  2. Then, shape according to own preference.
  3. Serve along with fried rice and salad (lettuce, cucumber, tomatoes).

Notes

“Seaweed is a popular food among kids. It contains fibre (prebiotics) which can be the food source for the good bacteria in the gut. Thus, it can increase the growth of good bacteria and nourish their gut. In addition, seaweed also contains a wide range of vitamin B12 and minerals including iodine, iron, and calcium. However, be sure to avoid heavy-seasoned seaweed and pick the original seaweed instead.”

 

– Columbia Asia Hospital – Bukit Rimau Dietitian, Subahshini Chandran

Nutrition

Calories: 582kcal
Carbohydrates: 37.8g
Protein: 29.5g
Fat: 33.8g
Sodium: 113300mg

Tuna Croissant

Course: Appetiser, Snack
Cuisine: Others
 

Servings: 1
Calories: 619 kcal
 

Ingredients

  • 2 mini croissants baked
  • 2 slices cheddar cheese
  • Lettuce leaves

Instructions

Tuna Filling

  • 40 g tuna in water
  • ½ tsp pepper powder
  • 30 g vegetables (tomato, onion, capsicum) diced
  • 1 tbsp mayonnaise
  • 1-2 tsp lemon juice
  • 1-2 tbsp extra virgin olive oil
  • Parsley leaves optional

  • Salt to taste

Instructions

  1. Mix all ingredients for tuna filling and toss well.
  2. Once the filling is done, put it into the croissants.
  3. Add cheddar cheese and garnish with lettuce leaves.
  4. Serve with mix fruits (1/2 serving – 30kcal).

Notes

“Tuna is rich in omega-3 fatty acids, vitamin D, protein, and other nutrients. It is highly beneficial for your child’s eyes and brain development. It is also encouraged to use canned tuna in water and seasoned with natural spices to minimise salt intake for kids.”

 

– Columbia Asia Hospital – Bukit Rimau Dietitian, Subahshini Chandran

Nutrition

Calories: 619kcal
Carbohydrates: 28.6g
Protein: 10.6g
Fat: 36g
Sodium: 566300mg

There you have it, mummies! Four easy, healthy, and kid-approved lunchbox ideas that are sure to keep your little ones happy and fueled for the day.

Remember, packing a healthy lunch doesn’t have to be complicated.

With a little planning and these delicious recipes, you can ensure your kids are getting the nutrients they need to thrive. Happy eating to you and your mini-me!

This article first appeared in Motherhood, 7 May 2024.

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07 May 2024

•

4 minute read

Lunchbox Hacks: 4 Easy and Healthy Recipes Your Kids Will Love!

By Chef Rose Marshita Ruslan

Chef Rose Marshita Ruslan

Café Columbia

Learn more about Café Columbia in Columbia Asia

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