LunchBoxRecipes:HealthyLunchboxRecipesforKidsandAdults.CommonSenseGuide&GlutenFreePaleoLunchBoxCookbookforSchool&

Work

JaneBurton

TableofContents

TheNutritionalLunchboxFoodPreparationandOtherTipsMySecretNutritionWeaponLunchBoxRecipeTipsMyHealthyStealthyMethodLunchboxPlanningforBusyMoms&DadsPackingtheLunchboxFoodsforBetterHealthStealthBomberSuperfoodListFoodAllergiesAllergyFreeSubstitutesforRecipesRolledOats&HoneySmoothieColdBusterCitrusJuicePineappleandOrangeSmoothieSalami&ChickPeaSuperSaladLentil&AvocadoSaladGreenMonsterSmoothieCupsChickenandGreenGrapeSaladHamRolyPolysPlumJuiceTummyTonicLunchboxChickenNuggetsAppleChipsPeanutButterBananaSmoothie

BolognaSausageWrapsAvocadoandEggSaladAsianChickenLettuceWrapChickenEggFamilyYummyPorkPattiesEasyQuinoaConfettiAntsOnaLogBerryLaDiDaFruitSaladAppleCiderColeslawQuickQuinoaSaladAsparagus,TomatoandRocketSaladCoconutCreamDipTahiniHummusEasyGuacamoleDipApplePieBallsChocolate&ApricotBonBonsCarouselCaramelDipSweetChiliDipCucumberDipOnTheGoSnackPackSelfRisingFlourRecipeGlutenFreeCornDogMuffinsGlutenFreeGranolaMiniMediterraneanTartsCarrotandAppleMuffinsGlutenFreeBrowniesNuttyBananaMuffins

GlutenFreeSavouryMuffinsChocolateZucchiniBarDateCarobTrufflesHomemadeKetchupLittleLunchboxMeatballsTastyRaisinMeatballsPerfectPumpkinPieOMGOmeletRollEasyCrustlessPopeyeQuicheHomemadeMayonnaiseBakedAppleBeautiesPumpkinBananaBreadSuperChiliBeefLunchMiddleEasternCouscousEasyLunchboxFrittataAsparagusinaBlanketGingeredApplesauceGlutenFreeBreadSesameCrackersGlutenFreeDonutsGlutenFreeRaspberry&AlmondMuffinsBabySpinach&BaconQuicheCornDogsBananaNutLoafSpiceGirlWhoopiePiesAlmondFlourBrowniesAllergyFreeTortillas

AppleCinnamonChipsMoroccanLambSkewersCornflakeChickenCordonBleuAllergyFreeChocChipCookiesQuickCrunchyChickenStripsMuesliBarMagicNut,Egg&GlutenFreeChocChipMuffinsZucchini&SalmonHashBrownsCranberry&WalnutPowerBarsCoconutFlourCranberryMuffinsEasyTunaMornayMagicEasyMiniQuichesCrustlessZucchiniTartletsHoneyCinnamonCaramelizedNutsEggplantChipsHoneyGlazedDrumsticksPaleoLemon&PoppyseedMuffinsLunchboxBeefJerkyColdMiniToastTreatsEasyRiceBubbleSliceBaconWrappedChickenEasyHomemadeHummusPrunesWrappedinBlanketsEasySpicyCrabMeatDipSuggestedGoodReadsCopyright

TheNutritionalLunchbox

Withover90illustratedhealthylunchboxrecipeideas,thisbookwillhaveyourkidseatingandenjoyingtheirluncheseachandeveryday!Italsogivesacompletecommonsenseguidetoplanning,preparingandpackingnutritiousluncheswithloadsofhelpfultipsandinformation.Weleadbusylives,sogettingtheschoollunchboxorganizedisgoingtosavetimeandgiveushappykids.You'lllovemystealthbombersuper-foodlisttoo!

AppearanceANDnutritionoflunchboxfoodisimportant...hereiswhy.

TheMagicofaHealthyLunchBox!

Weknowthatfoodisvitaltoourmentalandphysicalwell-being.Wealsoknowthatfartoofewchildrenareenthusiasticabouteatinghealthyfoodswhenitcomestotheschoollunchbox.However,thetrickistosendthekidstoschoolwithfoodsthatarenutritiouswhilestillbeinginterestingandtasty.Thiswillhelpourchildrenmaintaintheirmetabolismandtheirenergylevels,hencebeingabletoconcentrateandhavemorefunduringtheday.

Duringtherapidgrowthperiodsfromabouttheageof5to12,weneedtosupportthisgrowth,especiallywithcalcium,ironandprotein.So,encouraginggoodeatinghabitsearlyoncanhaveasignificantbeneficialeffectonkid'sgeneralhealthandoverallabilitytocopewiththementalandphysicalchallengestheywillfacethroughouttheirteenageyears.

Unfortunately,waytoooftenthelunchboxcanbefilledwithhighsugar,highfatandhighsaltfoodsbecausetheyarepreferredbythekidsandtheyarequickandeasilyboughtatthesupermarket.Ofcourse,sometimespeerpressurecomesintoplay,whichmakesitevenmoredifficulttoencourageyourchildto

eatgoodfoods.Alunchboxwithaplaincheesesandwichandanapplejustaren'tgoingtodothejobdayafterday,solet'slookatsomeotheralternatives.Balanceandnutritionisveryimportant,butyouneedtoberealistic.Trytoofferavarietyoffoodsandchangethemupregularly.Fiberisveryimportanttooaseatingmanyhighlyprocessedfoodsonaregularbasiscanwreakhavocwithdigestionandcausetummyproblems.LearnmoreaboutnutrientsinfoodsattheUSNutrientsDatabasehere.

Foodallergiesandfoodintolerancecanvaryinsymptomsandseverity.Anallergyisaresponsebythebody'simmunesystem.However,afoodintolerancedoesnotaffecttheimmunesystem,butisbelievedtobecausedbydifficultytocompletelydigestsfoods.Ofcoursethisiswhysomanypeoplelookforgluten-freerecipes.Ifyoursonordaughterconstantlyhasasoretummyanddigestionproblemsthenyoushouldconsultyourdoctor.Coeliacdiseaseresultsfromsensitivitytoglutenwhichisaproteinfoundinmanycereals.Lactoseintoleranceistheinabilitytodigestssugarsincow'smilk.ManypeopleturntothePaleodietwhichisbasedaroundeatingnaturalfoods.Paleoalsofocusesoneatingnutrientrichfoods.Thegeneralguidelinessuggestremovingprocessedfoodsandallfoodsassociatedwithdigestionirritation.Thistypeoflifestylediet,alsoknownasthecavemandiet,isalotmoregentleonthedigestivesystemandgeneralhealth.IfyouthinkthismayhelpyourchildyoucanreadmoreaboutthePaleodiethere.

Goodsourcesofironincludemeat,cannedtuna,chocolate,anddriedfruits.Goodsourcesofcalciumincludeyoghurt,cheese,milk,tofu,cannedsardines,flourandleafygreens.Makingyourownhealthydrinksandfreezingthemisafavoriteofmine,andthemanyoptionswillbeshownthroughouttherecipes.

ThisrecipebookisinMetricandImperialMeasurements,howeverifyouneedhelpwithmeasurementconversions,Googlehelpsyouconvertmeasurementstocupshere.Selectfromthedropdownboxwhatyouwanttoconvert.

FoodPreparationandOtherTips

Allergiescanbeserious,soeducateyourchildtonotsharetheirlunchandviceversa.Themainculpritspredominatelyarenuts,eggs,dairyandseafood.Manyschoolsnowdon'tallowthesefoodsincaseofaccidentalallergicreactions.Contacttheschool,findouttheirpolicyandaskaroundaboutanyotherinformationthatmaybehelpfultoyouandyourchild.

Ifyourchildneedsallergyandglutenfreerecipes,thenthisPaleoAppetizerbookmaybeveryhelpful.Itincludesglutenanddairyfreerecipeslikecakes,quiches,tarts,kalechips,dips,meatballs,saladsandskewersetc...allperfectforthelunchbox.

Usenatural,lowsugarfruitdrinksormakeyourownjuices.Imakeahealthy,vitaminpackedjuice,freezeitinsmallbottlesandputitinthelunchbox.

Thisservesthreepurposes;asachillerpack,ithelpssavespaceandit'sahealthycolddrink!(IevendothiswhenI'mawayfromhomeandonthego)You

cankeeptheweightofthelunchboxdownbyincludingadrinkdoublingasafreezerpack.Youcanalsofreezeahalffilledbottlethenightbeforeandtopitupinthemorning.Thiswayitwillslowlythawoutduringtheday.Ifcondensationandmoistureisaproblem,popitinaplasticbag.

Chillingisreallyimportantforanyitemsthatneedtobekeptcoldsuchasmeats,eggs,riceanddairyproducts.

Choiceofcontainersiswideandvaried,butbepractical.Considerwhatfitsintoyourchild'slunchbox.Onlyusecontainersizesyouneed,savingspaceandbulk.Considerhowyouwillwashthem.

Besuretheyarearesuitableforthedishwasherifyoudon'tintendwashingthembyhand.

Besurethelunchbox,containersandbottlesareeasytoopenANDclose.NothingworsethanthekidscominghomewithuneatenfoodsbecausethelunchboxturnedintoaPandora'sbox!

Besurethefoodismanageableforlittlefingers.

Makefoodseasytoaccessandwrapupagain.

EncourageNowaste-Don'tforgettotellthekidstobringhomeanyleftoversforeatinglater...orforyourpetorthebackyardchickenstoeat!

Ifmakingsandwiches,besuretheywon'tbesoggyandfallenapartbylunchtime.Thisisdefinitelyonewaytogetalunchnoteaten.

MySecretNutritionWeaponASimpleIdeawithExcellentResults.

Oneofmysecretsupernutritionweaponsismakingmyownjuice,freezingitinsmallbottlesandsendingitinthelunchboxasacoolerpackedfullofgoodnessandvitality.SoitdoublesasachillerpackANDahealthy,superV8juice.Makeblendedjuicesthatyourchildlikesand“stealthbomb”insomehighnutrientfoodswhilestillmakingthejuicetastedelicious.Thehealthyingredientsinhomemadejuicesareknowntogetloadsofnutrientsintothebodyfast.Soofcoursethesearewonderfuldrinkstohaveinanylunchbox,orinthefridgethroughouttheday.Thetrickistoaddabouthalffruitforsweetnessandtaste,thenahandfulofveggieswithadashofcitrusforzing.Ofcoursemanyothergoodiescanbeincorporatedtoo,whichIsuggestinmyjuicerbook.

Ifyouwantsomemakeahead,highvitaminnaturaltastydrinksforthekidsthencheckoutmyjuicerrecipesbook.Mykid'sfavoritejuicesincludeabalanceofsweetandtangyfruitsplusvegetables.Theyaresurprisinglyyummy!

LunchBoxRecipeTips

Beingcreativecouldmeanthedifferenceinwhetherornotthelunchwillbeeaten.Thinkpartyfoodsfortheyoungerchildren...it'sallinthepresentation!Bustoutthecookiecutterifneedbe,letthekidshelpchoosetheirshapes.

AddalittleSurprise!

Addasurprisetomakethelunchboxanenjoyableadventureworthopening.Itmaybenotes,orotherlittletreatsfortheyoungerchildren.Thinkback...wastheresomethingyouenjoyedseeinginyourlunchbox?Maybeaddthat!

MakePreparationFun!

Getthekidstohelpiftheyareyoungerandwanttogetinvolved.Thiscouldbewhatittakestomakethatlunchboxcomehomeempty!Allowextratimetopackthelunchsoyouaren'tinahurryandstressedout.PerhapshaveanhouronaSundayafternoonwhereyoucanpreparelunchesforthefollowingweekandfreezethem.Showyourapprovalifthekidshelp!

Theserecipeideascanbepackedupandusedforschoollunches,orhomesnacksorlunchesontheweekend.Justserveonaplateathome,orpackintoyourchild'slunchboxwithcoolingifrequired.

Ifyoursonordaughterhasafavoritefoodthentrytoincorporateitintotherecipeswhereitmakessense.Iftheyhaveafoodtheycan'tstandorhaveanallergytoit,leaveitout!Haveyouheardthesaying"throwingoutthebabywiththebathwater"Inotherwords,sometimesadaptingtherecipetosuityourchild'sneedsisbetterthannorecipeatall!Samecommonsenseapproachgoeswithhealthylunches;don'toverdoitbecausethekidsmayrejectanyhealthystuffalltogether:(

Therecipeportionsarelaidoutinstandardmealquantities.Thisisgoodbecauseyoumaywantleftoversorneedenoughtoserveafewchildren.Theycangointhefridgeforthenextdayanyway.Maybeyouwanttoeatsomeforyourselfforlunch!Anotheroptionistherecipescanbehalvedforlunchboxrecipesifdesired.Thefreezercanbeuseful.

SubstitutestotheRescue!

Ifyoudon'thaveaparticularitemyouneedinthepantry,useyourimaginationwithswappingingredients.Youmayneedtodothisifyourchildhasallergyproblems.Ifarecipecallsforcow'smilk,usesomethingelsesuchasalmondmilk.Beawarehoweverthetastewillofcoursebedifferentandnotas"strong"ascow'smilk.Thereisalottobesaidforgoodoldnaturaltraditionalpasturedfullcream,notthickenedorlight...butagaindependingonthefoodintolerance.

Ifarecipecallsforsugarandyoudon'twanttousesugar,thensubstituteitwithyourfavoritesweetenerlikehoney,steviaordates.Ifyoudon'tlikeusingsoysauce,substituteitwithcoconutaminos.Samewithflour,therearemanyoptions.Youwillbeawareofyourchild'sneeds.Youcanbuyglutenfreefromthesupermarketeasilytoday,ifyouusecoconutflouritsoaksupliquidinrecipescomparedtootherflours,ontheotherhand,almondflourdoesnot.

Almondflourisafavoritebecauseit'shighinprotein.Applecidervinegarisamildtastingversatilevinegar.Itandricewinevinegarcanbeusedinplaceofwhitevinegar.RedwinevinegarispopularinAsianfoods.Ifyouonlyhavewhite,tryusinghalftheamountbecauseitismoresour.Ifyouwanttomakethecarrotandapplemuffinsbutdon'thaveapplesonhand,useasimilartexturedfruitlikepeachorbanana.

Althoughthisbookisinimperialandmetricmeasurements,youmayfindtheselinkshelpfulforcookingmeasurementconversions.IalsousethisGoogleweightconverterifIgetstuck.Justselectwhatyouwanttoconvertfromthedropdownbox.

Don'tStressifitDoesn'tWorkOut

Asbusymumsanddads,theleasthelpfulthingtodoistostressoutbecausearecipedoesn'tquiteworkout.Bereasonable,it'snottheendoftheworld,ifneedbeexperimentbecausequalityandproductsANDovensareallslightlydifferent.GotoplanBifyouareinahurry.Haveabackupplan;makeaquickandeasyrecipeinstead,grabsomethingoutofthefreezerorletyoursonordaughterbuylunchthatday.

MyHealthyStealthyMethodThe

HealthyStealthyMethod

Sometimesthe"stealthmethod"ifhelpful,youcaneasilyincorporatecertainfoodsintoeverydayluncheswhilestillhavingthemtastedelicious!Adaptingcertainrecipescanhelpboostnutritionalvalueforkid's(andadult's)lunchboxmeals.I'moftenaddingahandfulofthis,andateaspoonofthatintothelunchboxrecipesandhomemadejuicestotransformthemintoa"superfood"meal.

Addtheingredientswhereitmakessense.Forexample,Iaddchiaseeds,flaxseedoil,greens,and/ordatestohealthbars,cakesorsmoothies.Throwinsomeextrachoppedvegetablestoyoursavoryrecipesandfruitstoyoursweets.Theadditionofnuts,seeds,herbsandspicesarewonderfultoo...getcreative,manydeliciousrecipesarebornlikethis!

Throughouttherecipesinthebookyoumayfindhealthystealthyingredientssuggested.Theseareofcourseoptionalasyouknowmoreaboutthelimitationsofwhatyoursonofdaughterwillorwon'teat.Ifoundagradualadditiontocertainfoodsusingthestealthmethodisthekeytonutritionalsuccess!

Remember,ifyoutakeeverything"nice"out,andputlotsof"notsonice"ingredientsin...don'tbesurprisedifthelunchisn'teaten...wouldyouwanttoeatit?Sometimestherehastobeacompromiseorbalance.

LunchboxPlanningforBusyMoms&

Dads

PlanningtheLunchBox

Thebalancingactbetweenyouravailabletimeandcreatinganutritiouslunchboxcanbeachallenge.However,alittleforwardplanningcangoalongway.Herearesometips:

Writeashoppinglist.Beforeyougoshopping,consideryourlunchboxmenuoverthenextfewdays.Youwillprobablybeabletoplanmuchofyourlunchboxfoodfortheentireweek.

Considerleftovers.Youmaybeabletoincorporateleftoversfromdinnerthepreviousnight.Forexample,youmayhavesomechickenandcouscousleftovers,youjustneedtogetsomewrapsorfruittogowiththese.

Forwardpreparation.Trytoprepareofasmuchaspossiblethenightbefore.Thisensuresthestressofrushinginthemorningwillbeminimal.Havethelunchboxes,utensilsandplasticcontainersetc.alloutreadytogo.Someluncheswillbeabletobepackedthenightbefore,whichmakeslifealoteasier.

Considerfreezingfoods.Freezingfoodsinsmallbatchescancutdownontimedrastically.Sobesuretoconsiderfreezingsmallamountsreadytobeusedwhenyouneedthem.Justwrapthemappropriatelybeforeyoufreezethem.

Waterisbestforhydrationinsummertime.Wenowknowitplaysavitalroleinconcentrationandjustplainfeelingenergized.Headachesarecommonlyexperiencedwhenwedon'tdrinkenough.Youcanfreezehalfabottleofwaterthenightbeforeschool,andthenfillitupthenextmorning.Thisactsasaniceblockcoolertokeepyourfoodchilled.Healthyjuicesasanalternativewillbediscussedlater.Givingbothduringsummertimeisagoodidea.

PackingtheLunchbox

PackingaSuccessfulLunch

Thereareafewpointstomentionhere.Oneisthatcertainfoodsneedtobeadequatelychilled

soyourchilddoesn'tgettummytroublesor

aboutofsalmonella!Twois,

firstimpressionscount.Ifyoursonordaughteropensuptheirlunchboxtofinditlookssquashedorjustplainandboringthentheymaynotwanttoeatit.Ofcoursechildrenvaryandyouwillknowwhatyourchildislikeinthisrespect.Trytokeepthelunchbox,visuallyappealing,easytoopenandeasytoeat.Thereisnothingworsethanalunchcominghomebecauseitwasjusttoodifficulttogetto,orbecauseitwassquashed.

Includeasurprise.Thelunchboxritualwillbemuchmoreenjoyableifyouincludealittlesurprise,evenjustafewtimesaweek.Thismaybeaspeciallittlemoistwipetocleanstickyhandsaftereating,asmallspecialtreatorahandwrittennoteofencouragement.ForthatChristmasorbirthdaypresentyoumaywanttoincludesomenicecutleryorcontainersforthelunchbox…somethinguniquejustforthem.

Keepitcold.Therearemanychoicesavailableforlunchboxesandcontainers,includingdrinkcontainers.Trytogetasizethatisappropriatefortheneedsofyourchild.Youdon'twantahugelunchboxinasmallschoolbag;definitelyonewaytohaveafrustratedchild.Unlesstheschoolprovidesarefrigerator,considerbuyingandinsulatedlunchbox.Ofcourseanotherpopularoptionistousefreefrozenminiicecoolerpacks,oruseahalffrozendrinkbottle.Imostlyusethisoptionbecausethiswaytherewasnospacewastedinthelunchbox,becausethedrinkcanbeusedthroughoutthedayasitthawsout.Onreallyhotdaysifyouthinktheicewillbemeltedbylunchtimethenyoucanfreezetheentirebottlethenightbefore.Itisveryimportanttokeepespeciallymeatsanddairyfoodcold,sobesurechillingthelunchisdonecorrectly.

Wrapitproperly.Tomakeiteasierforyoursonordaughterbesureto

wrapthefoodssotheystaytogetherandareeasytogetat.Ifyouthinkthefoodmaysquash,thenusesmallcontainersinsteadofplasticorpaper.

Washthelunchboxaftereachuse.Besuretowasheverythingthoroughlywithhotsoapywaterwhenthelunchboxcomeshomeeachday.Wipedryandhaveitreadyforthefollowingday.

Theimportanceofdrinks.Todaythereareliterallyhundredsofoptionsforboughtdrinks.Ifyoucanfindnaturaldrinksthatdon'thavemuchaddedsugarsandpreservativesthenthesemaybeagreatoption.However,duringthesummermonths,youshouldincludeatleastonecoldwaterbottleunlessthekidshaveaccesstogoodwateratschool.Andremembereveniftheydohaveaccesstoittheymaynotuseit.Drinkfountainscanbeslightlyunhygienicsopackingthatextrawaterbottlewouldbeagreatidea.Ifyourchildwon'tdrinkwater,thenitisbettertohavesomeformofliquid.Exploreotheroptionslikenatural,lowsugar,lowpreservativecordialsandjuices.Makeyourownjuicesassuggestedbelow.

Getthekidstohelp.Ofcoursenotallchildrenwillwanttohelpyoupacktheirlunchbox,butsomewillandthisinvolvementcanmakeforaverysuccessfullunchboxexperienceforeveryone.Perhapsallowthemtoaddonefavoritethingtoencouragetheirparticipation.Bribery…Well,maybejustalittleperhaps.

Abalancedlunchbox.Besureyourchild'snutrientsarebeingmetintheirlunchbox.Justthinknatural,interesting,nutritiousandvariety.Throughoutthedayandweekyoumayliketodivideportionsofvegetables,salad,fruit,meat,dairyandstarchyfoodslikebread.Thismaybeatallorder,soifyoumisssomethingonedaythenadditthenext.Similarly,ifyougiveaunhealthyspecialtreatoneday,don'tgiveitthenext.

FoodsforBetterHealth

FoodsLoadedwithNutrition

Itisanunfortunatefactthatwearebombardedwithmanyaddedcolors,flavorsandpreservativesinmanyofourfoodstoday.Trytominimizeprocessedfoodsandincorporateasmanynatural,wholefoodsandrawfoodsintoyourdietaspossible.

Thisisabasiclistoffoodsthatarehelpfultoourhealth.(It'shereinmyJuicerRecipesbook.)Ilovethisbookbecausejuicesareatasty,easywaytogethighamountsofnutrientsintothekid'sbodiesfast!Firingupthejuicermachinebeforeorafterschoolisnotonlyrefreshing,butagreathealthyimmuneandenergybooster.Don'twehateitwhenthekidscomehomefromschoolwithacoldandtheneveryoneinthehousecatchesit!Ihavenoticedabigdifferenceintheirabilitytofightoffthe"bugs"whenIuseavarietyofhomemadejuicesregularly.

Whilemanyfruitsandvegetableshaveavarietyofhelpfuleffectsonourbodies,thisisjustasnapshotofafew,andsomeofthebenefitstheyhold.

Naturalproteinboostersforweightgainandvitalityincludeeggyolk,nutbutters,groundnutsandseeds,milks,soypowder,goodqualityprotein

powdersandcottagecheese.Don'tforget,usingyourmusclesbuildsmuscle!Almondflourisafavoriteglutenfreealternativetowheatflourasitishighinprotein.Cabbagejuiceisgoodforthestomachandtreatingpepticulcers.Leafygreenvegetablejuicecanhelpittreatinglegulcersandsores.Beetsaregoodforcleansingtheliver,gallbladderandbowel.Naturalsweetenerscanbeusedsuchassoakeddates,raisins,andprunes.Datesugar,maplesyrup,carobpowderandrawhoneyarealsogood.Appleandpineapplejuicearegoodtohelpcoverupa"yucky"taste.Cayennepepperisgoodforcirculation.Alfalfaisgoodforbowelhealth.Anise(herb)willhelpreducegasinthestomach.Citrusfruits,andanyfruit/veghighinascorbicacidhelpboosttheimmunesystemandfightcancer.Carrotscontainbetacarotenewhichhelpfightinfectionandcancer.Coriander(cilantro)isgoodfortheheartandthedigestivesystem.Dandelionisamilddiuretic.Datesareloadedfulloffibreandareagreatalternativesweetenertosugar.Greatforconstipation.Echinaceaisagooddetoxifyingagentforcleaningthelymphaticsystem.FigsandprunesareanaturallaxativeGrapesareagoodbloodpurifier.Kaleishighincalciumandgoodforourteethandbones.Lemons,orangesandgrapefruithelpeliminatecatarrh,andboostimmunesystem.Lentilsareamusclebuildingfood.Mangoesaregoodfortheintestines.Milkisacompleteprotein.Lettucecanslowdigestion,butisgoodforinsomnia.Parsleyisatonicforthekidneysandbloodvessels.Mintisgoodtohelpcovera"yucky"tasteandalsogoodfordigestion.PineappleisagoodsourceofmanganeseandvitaminC,greatforthebloodanddigestion.Pomegranateisgoodforurinaryproblemsandisadetoxbloodcleanser.Papayaisgoodforintestinaldisorders.Prunesarehighinfibreandgreatforconstipation.Alsoanaturalsweetenerinfoods.Radishisgoodforcatarrh.

Sageisagood"wakeup"herbandalsogoodforthesinuses.Spinachisgreatrawindrinks,butdon'toverdoitbecauseitcontainsoxalicacid.Thymehelpsalleviateheadaches,asthmaandcoldsymptomsassociatedwiththeupperrespiratorysystem.Watermelonisgoodforthekidneysandisabloodcooler.Watercresshelpseliminatefluidsfromthebodybecauseitishighinpotassium.WheatgrassishighinIndolewhichhelpspreventcancer.Itishighinmanybeneficialenzymes.

StealthBomberSuperfoodList

SoWhatisaSuperfood?

Basically,asuperfoodisanutrientrichfoodwhichisbeneficialforhealthandwell-being.

HereisamyfavoritelistofsuperfoodsandhealthystuffIlovetoaddintomyrecipesandthelunchboxwhereverpossible.Thetrickistoaddthemstealthily...knowoneknows,buttherecipestilltastesyummy!Withteenagersyoucanstarttoeducatethemthathealthystuffcantastegoodaswellasbegoodforthem.Forexampleask"didyouenjoythosemeatballsyouhadforlunchtoday?"iftheysayyes,tellthem"that'sgreatbecauseIaddedsomedicedspinach".Letthemknowtheextrathingshavebeenaddedwhentheyhaveenjoyedsomething.Ofcoursekidswithfoodintoleranceproblemsandallergiesmayneedtooptforglutenfreeandnaturalfoodsonly.

Althoughwaterisn'tafood,ithastobementionedbecauseitisSOgoodforourhealth.Ihaveaglasseachmorningtofireuptheol'kidneys!Hydrationintheformofwaterorotherhealthydrinksisessentialforyourson'sordaughter'sconcentrationandgeneralwellbeingthroughouttheday.

Rememberyouneedtobeawareofanyfoodallergiesyoursonordaughtermayhaveandworkaroundit.IfI'munsureofanewingredientorwanttotestsomethingoutIjustaddalittleforthefirstfewtimes.Anyway,hereismynutrientdenseshortlistofnaturalfoodsIaddtorecipesandjuicesregularly.Usethemandyourbodywillloveyouforit!

ChiaSeedsPumpkinSeedsSunflowerseedsSesameSeedsSardinesDarkchocolateBerriesFlaxseedOilGojiBerriesCranberries(berriesgenerallyaregreat)Nuts(bewareforthosewithallergies)OatsDriedFruitAlfalfaSproutsLeafygreensApplesKaleSpinachMushroomsDatesPrunesRawhoneyFreshFarmEggsGarlicChiliOliveOil

Others:-

Freshhomegrownherbs

FreshhomegrownfruitsandvegetablesFreshfishFreshspicesBananaBeetrootCinnamonMushroomsQuinoa

FoodAllergies

Allergiescommonlyoriginatefromfoodslikenuts(especiallypeanutsandBrazilnuts),eggs,berries,dairy,wheatproducts,orangesandshellfish.Theintolerancemayvary.Theymayinclude;stomachpainanddiarrhoea,nauseaandvomiting,wateryeyesandsneezing,swellingoftheface,tongueandormouth.Ifyourchildsuffersfromthesesymptomsorappearstobeunwellaftereating,especiallyonaregularbasis,orfromacertainfoodconsultyourdoctor.

Youmayneedtomonitor,remove,replaceandobservewhichfoodseemstobegivingtheproblems.Alwaysinformyourschooloranywhereelseyourchildmaycomeintocontactwithfoodsifconcerned.Withrecipes,ifindoubt,leaveaningredientout.

EducateyourchildNOTtoshareanythingfromtheirlunchboxwithothersandtellthemtoONLYeatwhat'sintheirlunchboxifallergiesareaconcern.Althoughitgoesagainstwhatwewouldnormallyteachourkids,explaintothemitcouldmaketheirfriendsvery,verysickiftheysharetheirfood.Foryoungerchildrenteacherhelpandsupervisionisrequired.

AbouttheRecipes...

Irecognizewearealldifferentwithadifferentsetofneeds.Ihavedonemybesttoincludeallergyfreerecipeideas,buttherewillbesomerecipesinthisbooknotsuitableforthosewithparticularallergies,soreadcarefullyanddon'tusethatrecipeorleaveouttheoffendingingredient/salltogetherifunsure!YoucantryusingalternativesubstituteslikeEner-Geggreplacerforeggs.Manyoftherecipeswillincludesubstituteideasorsimplysayoptional.Dairyfreemilkssuchasalmondandcoconutmilkareagoodsubstitute,youcancheckoutmycoconutmilkandalmondflourrecipeshereifyouneedideas.Differenttypesofflourscanalsobesubstituted.Nutscanberemoved,usesunflowerorpumpkinseedsforsimilartasteandtexture,orperhapsadd

fruitsinstead.IknowifI'munsureofsomethingIonlyaddatinyamounttostartwithtotestitout.

AllergyFreeSubstitutesforRecipesEveryone'srecipeandallergyneedsaredifferent,sopleaseadapt,removeorsubstituteingredientsthroughoutthefollowingrecipesifrequired.Igiveoptionswithmost,butyouwill

needtotailorsomeoftheingredientstosuityourchild'sallergy,food

intoleranceortaste.Commonsenseprevails;ifyourchildisallergictonuts,substitutewithseedssuchassunflowerandpumpkinwhichalsohavethatnutty

flavor.Commonpopularsubstitutesareeggreplacer,almondmilk,coconutmilk,almondflour,coconutflour,orother

glutenfreesubstitute.Oatandricemilks

maypossiblybeworthatrytoo.Coconutcreamisdairyfree.Checkoutwhatyourlocalstorehastooffer.Thesetwobooksofminegiveyouspecificalmondandcoconutbased

recipeswhicharedairyfree&glutenfree.

Althoughmanykidsdon'thaveasugarallergy,ifweightgainisaconcernusethemorenaturalsweetenerssuchasSteviaandagavenectar.Ilikeusingdates,prunesandhoneyforhealthysubstitutes.

RolledOats&HoneySmoothie

Bananaispopularforbreakfastsandinthelunchboxbecauseitismorelikeafood...filling,satisfyingandhealthyforkids.Smoothiesareeasyandquicktopreparewhenrushinginthemorningstoo!

Ingredients:

1/4cupold-fashionedrolledoats1/2cupplainlow-fatorstandardyogurtorcoconutcream1banana,roughlychopped1/2cupmilkofyourchoicesuchasalmond,coconutorregular2tsphoney1/4tspgroundcinnamon

Directions:

1. Combineeverythingintheblender.Pureeuntilsmooth.Youmayadd½cupoforangejuicetooifdesired.

ColdBusterCitrusJuice

Juicesarebeneficialtogetnutrientsandvitaminsintothebodyfast!Theyareagreatenergyboosterandworkreallywellinthelunchboxbecausetheycanbefrozenbeforehandifdesired,thendoubleasachillerpackandarefreshingdrink.

Don'twehateitwhenthekidscomehomewithacoldtheycaughtfromtheirbestfriends!Helppreventandtreatacoldwiththispowerfulvitamincocktail.

Ingredients:

2oranges,peeledandquartered1/2grapefruit,peeled(iftoosourforyourchild,use2kiwifruitsinstead)1/2lemon,peeledbutkeepaboutatspsizeofpeel(optional)1/2lime,peeled

Directions:

1. Peelfruits,butkeep1/4ofthelemonpeelonifthekidstastebudscanhandleitforextracoldfightingproperties.Pushthroughthejuicerandfreezeasachillerbottlereadyforthelunchbox.

Mineloveitlikethis.Lemonpeelsarefullofsuper-flavonoids.Ifindthisrecipecanbehardonthetummy,soeatsomethingwithit,ordilutewithwater.Refreshingsummertimedrinkandasootherforwintercolds!

PineappleandOrangeSmoothie

Gingeraidsdigestion,orangeisagoodstarter.Greatmorningorlunchsmoothiethat’sextrarefreshing!Puthalfofitinabottleforthechilledlunchbox.

Ingredients:

12ozsfreshorangejuice1/2cupdrainedpineapplechunksorpieces1¼cupsvanillayoghurt1/4tspnfinelygratedgingerifyourchildlikesit(optional)

Directions:

1. Combineallingredientsinblenderandblendonhightillsmoothandfrothy.

Gingerisgreatfordigestionandnausea.Garnishwithasliceoffavoritefruitorpartiallyfreezeanduseaachilleddrink.

Salami&ChickPeaSuperSalad

ThisisanonPaleoRecipe,butnonethelessanexcellentsourceofnutritionforlunchesonoccasion.

Ingredients:

1smallcanofchickpeas,rinsedandthoroughlydrained1/2-1cupgrapeorcherrytomatoes,halvedabout1roastedcapsicum,thinlyslicedabout2cupsofbabyspinach&rocketleafymixabout1cupshavedspicynaturalsalami,cutintothickstrips(optional)2tsppepitas(pumpkinseeds)Separate-2tspbalsamicvinegarfordressing

*SwitchittoPaleobyaddingcrispyfriedbaconpieces,leaveoutthechickpeas,andaddahandfulofsunflowerseeds.Directions:

1. Combinethechickpeas,tomato,capsicum,spinachandrocket,salamiandpepitasinabowl.

2. Packthesaladintochilledlunchboxandhavethedressinginaseparatecontainer.Pouroverwhenreadytoeat.

Lentil&AvocadoSalad

Ingredients:

1-2avocados,chopped1smallonionorshallots,choppedabout1smallcupofrinsedandcookedlentils(boughtareokay)1cupofcherrytomatoes,choppedMixedfreshherbs1cupleafygreensofyourchoice.Ilikebabyspinachandlettucecombo1/2cupcrumbledfettacheese(optional)Groundblackpeppertotaste

*Addnutstooifyourchildlikesthem.

Directions:

1. Prepareallingredientsandtosstogether.Placeincontainerreadyforthelunchbox.Colorfulandintriguing.

GreenMonsterSmoothieCups

Ingredients:

1cupfreshkaleorbabyspinach,washed(spinachworkstoo)1mangoesor2apples(forsweetness)1banana,peeledandchoppedjuicefrom1/2alemonorlime1kiwifruit,peeledandchopped

*Usethestealthbombingmethodtoadd1tspchiaseedsand1tspflaxseedoil.Haveforbreakfast,lunchORhalffrozeninthelunchbox!

Directions:

1. Processallingredientsinablenderuntilwellmixed.Pourintosealedcups/containersandrefrigeratebeforepackingintothelunchbox.

Ifyoupartiallyfreeze,thiscanbeusedasachillerforthelunch.Simple,healthyanddelicious!

ChickenandGreenGrapeSalad

Ingredients:

4chickenbreasts,bonelessandskinless,cutinbitesizepieces2cupsgreengrapes½cupcelerystalks,sliced¼cupnaturalmayonnaise2Tbsphoney1Tbspcurrypowdersaltandblackpeppertotaste

Directions:

Preheattheovento350°F(180°C)

1. Coveryourbakingsheetwithaluminumfoil.Placethechickenpiecesonitandcookfor10minutes.

2. Flipthechickenpiecesoverandcookfor10moreminutes.Thenletthemcooldownabit.

3. Inabowlmixthechickenpiecestogetherwithgrapesandcelery.4. Inasmallerbowlcombinemayonnaisewithhoneyandcurry.Mixthesauceinthesalad.

*Keepallmeatsanddairywellchilled.

HamRolyPolys

Ingredients:

12slicesham1bigcucumber,sliced1cuplettuceleaves,chopped.¼cupPaleomayonnaise3Tbspmustard3Tbsprawhoneysaltandpeppertotaste

Directions:

1. Inasmallbowlcombinemayonnaisewithmustard,rawhoney,saltandpepper.

2. Spreadeachhamslicefromonesidewiththesauce.3. Mixthecucumbersliceswithlettuce.Stuffeachrollwiththismix.4. Serveaslunchathomeorpoptheminthelunchboxwithacooler.

PlumJuiceTummyTonic

ThisrecipecamefrommyJuicebook.Itisgreatforalleviatingconstipation.Therearemanyjuicesinsidethathelpcommonailmentsthatweallsufferfromonoccasion.It'sjust$2.99orisregularlyfree,sotakealook.

Ingredients:

3pittedplums(prunesaregoodtoo,butblendfirstin1/2cupofwater)2apples,chopped1pear,halved

Directions:

1. Juicealltogetherifusingplums.Ifusingprunes,juicetheappleandpearalternately,thenaddtotheblendedprunejuice.

2. Drinkinthemorning,orfreezeandmakeintoachillerbottleforlunches.

Appleandpearshavegoodfibreandpruneshavealaxativeeffect.Agreattonicfordigestion!

LunchboxChickenNuggets

*Ifpreferred,youcanusemorechickenandthatwayyouwillhavelesscrumbmixture.

Ingredients:

3chickenbreasts,bonelessandskinless7oz(200g)glutenfreecrackers,groundtocrumbs1cupnutritionalyeast1/4cupalmondflour1/4cuparrowrootpowderdriedmustardpowdertotaste(optional)3eggs3Tbspoliveoilsaltandpeppertotaste

Directions:

Preheattheovento400°For200°C

1. Placethechickenbreastsbetweentwosheetsofparchmentpaperandpounditdowntoabotj½inch(1cm)thickness.Cutthemeatinto2x2inchnuggets(5x5cm).

2. Have3shallowbowlsnexttoyourpreparedbakingsheets.Onebowlcontainsmixedalmondflour,arrowrootstarch,saltandpepper.Inthesecondbowlisamixofmustard,eggsandoliveoil.Thethirdbowlhasamixofglutenfreecrackercrumbscombinedwithnutritionalyeast.

3. Takeeachpieceofchickenanddiptheminthebowlsintheorderdescribedinthepreviousstep.Puteachofcoatednuggetonthebakingsheets.

4. Cookfor20minutes.Forrealcrispiness,settheovenonhighheatandcookfor2moreminutes.

*Fabulousinachilledlunchboxwithsaladandfruits.

AppleChips

Ingredients:

2largeapples2cupsapplejuice1cinnamonstick

Directions:

Preheatovento250F(120C)

1. Inapotcombineapplejuiceandcinnamonstick.Bringittoboil.2. Removetheapplecoresandslicetheapplescrosswisetocreatechips.3. Carefullyputtheappleslicesintheboilingjuiceandcookfor5minutes.4. Taketheappleslicesoutofthejuiceandplaceonacloth.Patdry.5. Placetheappleslicesonawirecoolingrackplacedonabakingsheet.6. Baketheappleslicesfor35-40minutesuntiltheydrycompletely.7. Letthemcoolbeforeputtingintoacontainer.

PeanutButterBananaSmoothie

Ayummybanana,nutritiousnuttysmoothietreat.Forkidswithanutallergy,leaveoutthenutsandusechocolateinstead.Ingredients:

2bananas,peeledandroughlychopped1/4cuppeanutbutterand/orchocolatepieces1cupofmilkyouprefersuchaswhole,skim,almondorcoconutetc.1tsphoneyormaplesyrup2tspgroundhazelnutsoralmonds(optional)

*Youcanstealthbombinsomechiaorsunflowerseedsforextragoodness.

Directions:

1. Combineeverythinginablender.Blenduntilsmooth.ServeforasatisfyinglowGIbreakfastbeforeschool,orfreezereadyforthelunchbox.Thisonewillgetthemthroughtilllunchtime!

BolognaSausageWraps

Clearlytheseareforthefussy,plaineater.Trytoincorporatevarietyintothewrapgradually,oraddsomethingelselikecheese,veg,diporfruitasaside.

Ingredients:Bolognasausage,Devonorothermeatfromthesupermarket,sliced(naturalorcoldmeatsforPaleo)GlutenfreewrapsofyourchoiceCheeseslicesofchoice(Ifyourchildcan'teat,ordoesn'twantcheeseaddvarietywiththeaccompaniment)*Youmayliketoaddyourchild'sfavoritemeat,spreadorsaladtothese.

Directions:Nonereally,justlayerandwrapitupintorolls.Holdinplacewithtoothpicksorpaperorclingwrapifneeded.Cutintomanagablesizedpiecesforthelunchbox.Thisisabase;it'sflexiblewithwhatyouadd.Itgoeswellwithdipsandsalads.

AvocadoandEggSalad

*Ifeggsaren'tallowedatyourschoolduetoallergies,savethisrecipeforlunchathome.

Ingredients:

4hardboiledeggs(Iaddmoreifthebackyardchickenshavepaidplenty!)1avocado¼cupspinachleaves,roughlychopped¼cupwalnuts,roughlychopped(pumpkinseedsworktoo)1Tbsplemonjuice1Tbspmustardsaltandblackpeppertotaste

Directions:

1. Mixthespinachandwalnutstogether.2. Cuttheeggsandavocadoinpieces.Putthemontopofthesalad.3. Inaseparatebowlmixthelemonjuice,mustard,saltandpepper.Sprinklethejuiceoversalad.Enjoy!

AsianChickenLettuceWrap

Ingredients:

1lb(450g)boneless,skinlesschickenbreasts,finelychopped1/2lb(250g)buttonmushrooms,chopped8iceberglettuceleaves1/2cupchestnuts,minced1/4cuproastedcashewnuts,coarselychopped1onion,minced2clovesgarlic,minced3Tbspoliveoil2Tbspsoysauce2Tbspredwinevinegar1TbspHoisinsauce2tspfreshginger,mincedsaltandblackpeppertotaste

Directions:

1. Mixthesoysauce,Hoisinsauce,applecidervinegarandsaltinasmallbowl.

2. Heattheoil.Addthechickenandstirfryuntilalmostdone.Thiscouldtakeabout5minutes.

3. Thenaddthegarlic,onion,mushrooms,chestnutsandginger.Fryfor2moreminutesandstiruntilthemixtureisdone.

4. Scoopthefillingintolettucecups.Canpacklettuceleavesinaseparatecontainerinthelunchboxandletthekidsloaditupwiththefilling.

ChickenEggFamily

Cutestlittlechickensever!Perfectforkid’sPaleolunchidea!Greatforfussyeaters!Ifeggsaren'tallowedatyourschool,savethisrecipeforhome.

Ingredients:

HardboiledeggsCarrotsPeppercorns,raisinsorsultanasSaladgreens,spinachleavesorherbs

Directions:

1.Cutcarrotsintoshapes–chickencombs&beaksforadultchickens.2.AdultChickens:Trimthebaseofhardboiledeggsoitwillstandupright.Makeasmallslitattopofeggforchickencombandoneincenterforthebeakaswellastwosmalleronesforeyes.Pushcarrotcombandbeakintoplaceandpeppercornsfortheeyes.3.Chicks:Carefullycutazigzagpatternaroundmiddleofeggwithoutpenetratingtheyolkatall.Removethetopsectionzigzaggedeggwhite‘shell’andcutsmallholesintoyolkforchick’sbeakandeyes.Pushcarrotandpeppercornsorraisinsintoplace.(Unusedboiledeggwhitesmaybeusedinsalads,etc)4.Serveonnestsofsaladgreens/spinachleavesandaddsomegratedcarrots,

saladonionandherbs.Allthelittlechickadeessaycheep,cheep!Ofcourseaddingafewslicesofcoldmeatonthesideisevenbetterforalunchboxmeal!

YummyPorkPatties

Ingredients:

1lb(450g)leanpork,ground1tspsage1tspsalt1tsppaprikapowder½tspfreshblackpepper,ground

*Stealthbombinsomefinelydicedkaleorspinach.

Directions:

1. Inasmallbowlmixallspices.2. Addthismixturetothegroundpork.Blendwell.3. Frythepattiesinaskilletonmediumheatuntiltheyaregoldenbrown.

EasyQuinoaConfetti

Ingredients:

1½cupsofvegetablestockorchickenstock(homemadeisbest)1cupquinoa,thoroughlyrinsedanddrained½teaspoonblackpeppersalttotaste,oradashofsoysauce1cupmixed,dicedvegetablessuchascarrots,peas,corn,greenbeans,redpepperetc(freshcookedorfrozen)

*Thisisareallyflexiblerecipe.Withquinoatheskyisthelimit...almost!Addchoppedavocado,cucumber,tomato,raisins,pineapple,olives,meatetc.

Directions:

1. Placethestockintoamediumsaucepanandbringtotheboil.2. Stirintherinsedquinoa,salt,andpepper.3. Reduceheattolowandcoverthepotwithlid.4. Cookforabout15minsuntilliquidhasevaporatedandthequinoaistender.

5. Stirinveggieswithafork.6. Placelidbackonquinoa.Theheatfromthequinoawillcookthe

vegetables.7. Putintoanairtightcontainerandrefrigerate.Greatinachilledlunchboxwithcoldmeatandfruit.

AntsOnaLog

Ingredients:

2celerystalks4TbspyourfavoritePaleofriendlynutbutter(almondbutterorcashewbutterarejustfine)2Tbspraisin(canalsouseotherdriedberrieslikeblackcurrantsetc)

Directions:

1.Cuttheceleryinthumbsizedpieces.2.Spreadnutbutteroneachstalk.3.Topwithraisinsorotherdriedberriesofyourchoice.

*Placeinalunchboxcontainersothepeanutbutterdoesn'tgoeverywhere.

BerryLaDiDaFruitSalad

Ingredients:

1cupstrawberries1/2cupblueberries1cupblackberriesorboysenberries1cupkiwifruit1banana(optional)1/2apricotormangosqueezeoflemonjuice(helpskeepfruitfreshforlonger)

dollopofcoconutcreamand1appleifhavingforlunchathomeDirections:

1. Pureandsimple-Slicefruitupintobitesizedpieces,addasprigofmintandpopintolunchboxcontainers.Addadollopofcoconutcreamifsuitable.

AppleCiderColeslaw

Ingredients:

1smallgreenorredcabbage(canuseamixofboth)1carrot2Tbspapplecidervinegar1Tbspoliveoil1tsprawhoney¼tspgroundmustardseed¼tspcuminseed,ground¼tspceleryseedsaltandblackpeppertotaste

Directions:

1. Finelyshredcabbageandcarrot.Mixthembothinalargebowl.2. Inanotherbowlwhisktogetherallotheringredientstocreatethedressing.3. Addthedressingtothecoleslaw.Mixitwelltogether.

Enjoywithacanofsardinesorcoldmeats!

QuickQuinoaSalad

Ingredients:

3/4cupwater1tspoliveoil1/2cupquinoa,uncookedandrinsed1/2Spanishredonion,finelychopped(springonionsworktoo)1/4cupredcapsicumpepper,diced1/4tspmildcurrypowderjuicefrom1/2alime(sometimesIuselemon)1/2cupmixeddicedvegetablessuchascarrot,peasandtomato1/2cupsultanasorcurrants(optional)1choppedavocado(optional)about1-2Tbspofchoppedfreshherbssuchasbasil,parsley,chivesorcilantrosaltandgroundblackpeppertotaste

Directions:

1. Cookthequinoaasperdirections:bringwatertotheboilandpourinquinoaandoil.Reduceheattoasimmerandboilforabout15minsoruntilwaterhasbeenabsorbed.

2. Placethecookedquinoaintoabowl,andchillinrefrigeratoruntilcold,around20mins.

3. Removequinoafromfridgeandstirinalltheotheringredients.4. Seasontotastewithsaltandpepper.5. Chillbeforeserving.

Thisisafillingandnutritiouscoldlunchorlunchboxmeal.Playaroundwith

theingredients.Sometimesdriedapricotisniceforachange.Ifthekidsdon'tlikesomething,leaveitout.

Asparagus,TomatoandRocketSalad

Ingredients:

2cupsarugula,orrocket,ormixedleafygreensaladleaves

1cuptomatoes,cutinbigpieces

½cupasparagus

2Tbspavocadooil

2Tbspbalsamicvinaigrette

saltandblackpeppertotaste

*Iffeelingextravagantwrapasparaguswithhamorcrispyfriedbaconstrips

Directions:

1. Mixtogetherarugulaleaves,asparagusandtomatoes.2. Inasmallbowlcombinetheavocadooil,balsamicvinaigrette,saltandpepper.Sprinkleitoverthesalad.

3. Packitupandenjoy!

CoconutCreamDip

Ingredients:

1cupcoconutoil1cupcoconutorcowsmilk1cupagavenectarorhoney1Tbspwater5tsparrowrootpowderapinchofsalt

Directions:

1. Inasaucepansimmercoconutmilk,agavenectarandsaltfor10minutes.2. Mixarrowrootpowderandwaterinasmallbowluntiltheyformapaste.3. Addthismixtureinthesaucepan.Mixwellandbringthemixturetoboilforashortamountoftimesoitwouldgetshiny.

4. Removethepotfromheatandgraduallyblendinthecoconutoil.Letitcooldown.

5. Placethepotinrefrigeratorfor2hoursandthenblendagaintosothetexturegetsairy.

6. Spreadthiscreamoncakes,muffinsoruseitasadipforfruit.

TahiniHummus

Ingredients:

1cauliflowerhead1/2cupTahini(sesamepaste)juiceof1lemon4clovesgarlic,smashedintoapaste4Tbspoliveoil2tspcumin,groundpaprikapowderandcayennepeppertotasteifdesiredsaltandblackpeppertotaste

Directions:

Preheatovento350F(180C)

1. Cutthecauliflowerinsmallpieces.2. Inabowlmixittogetherwitholiveoil,cumin,saltandpepper.3. Placethespicedcauliflowertorimmedbakingsheetandspreaditoutevenly.

4. Bakeuntilthecauliflowerisgoldenbrownandtender(for25-30minutes).Stiroccasionally.

5. MixtheroastedcauliflowerwithTahiti,garlic,lemonjuiceinthefoodprocessorandblenduntilsmooth.

6. Placehummusinabowlandsprinklewithpaprikaforadashofcolor.7. Placeinairtightlunchcontainersandrefrigerate.

*Greatwithfavoritecrackers,carrotsticksetc.

EasyGuacamoleDip

Ingredients:

2ripeavocados2tomatoes2garliccloves,minced½cupfreshcorianderorcilantro,finelychopped1Tbsplimejuicesaltandpeppertotaste

Directions:

1. Makesurethattheavocadosareripe.Peelthem,cutinhalvesandplacethepulpsinabowl.

2. Blanchetomatoes.Bringwatertoboil,putthetomatoesinthewaterforaminute,takethemoutandpeel.

3. Putalltheingredientsinthebowlandmashwithaforktocreateguacamole.Ifyoulikeitsupersmoothorhavesomefussyeaters,useablender.Accompanywithcrackers,flatbread,celeryandcarrotsticks.Topwithherbsifdesired.

ApplePieBalls

Theseareperfectforkidslunchboxtreatsoranytimetreatsforthatmatter!Youcanusestewedapple,butitmustbequitea"dry"mix.Getthekidshelprollingthelittleapplepiesinthecoconut.

Ingredients:

1cupcinnamonapplechips(storeboughtorhomemade)1cupcookedorcannedapple(nottoowet)1cupcoconutflakes1cupsoftdates(prunesworktoo)3/4cupraisinsorsultanas

*Optionallystealthbombinatspofchiaseedsand1/4cupoats.

Directions:

1.Placeeverythingexceptraisinsinafoodprocessorandprocessabout2minutesoruntilmixturewouldformaballifmoldedinyourhand.2.Theapplechipsshouldbe1/2cmshards.Addraisinsandblend(usepulsebutton)afewmoretimestogetthecorrectconsistency.Ifyoupreferasmoothermix;simplyprocessallingredientstogetheratstart(includingraisins).3.Formintosmallsizedballs.Youmayrolltheminextracoconutflakesifdoughistoosticky.(mykidswerealittleheavyonthecoconut)

Greatforthelunchbox!

Chocolate&ApricotBonBons

Ingredients:

1cuprawcashewnuts(canusewalnutsoralmonds)1cupdriedapricots8largedates,pitted4Tbspsmalldarkchocolatechips2tspchiaseeds(optional)4Tbspgoodqualitycocoapowder(canmixwithMilo)

Directions:

1.Putthedates,apricotsandcashewsinfoodprocessorandblenduntilsmooth.2.Addthechocolatechipsandpulsejustabittomixthemin.3.Createbonbonsoutofthemixture.4.Coateachbonbonlightlyincocoapowder.*Thekidsalwayslovehelpingwiththisrecipe.Stealthbombinsomegroundpumpkinseedstoo.Whatkidsdon'tliketheseinthelunchbox!!

CarouselCaramelDip

Ingredients:

1cupdates,pitted1cuprawalmonds(orcashews,orothernutsyoulike)1/4cupalmondorregularmilk1Tbspcoconutoil1tsplemonjuice1tspvanillaextractapinchofsalt

Directions:

1. Soakthedatesfor2to3hoursuntiltheybecomesoft.2. Placeallingredientsintheblenderandblenduntilthetextureiscreamy.Serveinaprettycarouselshapeinthelunchboxorplatewithslicedfruitfordipping.

SweetChiliDip

Ingredients:

1smallredchili,mincedfinely2garliccloves,minced5Tbspwhitewinevinegar2Tbsprawhoney1tsparrowrootpowder1tspginger,grated¼tspcayennepepperapinchofsalt

Directions:

1. Mincethegarlicandgratetheginger.Finelymincethechili.2. Combinethechili,garlic,ginger,vinegar,honey,arrowrootpowder,ginger,cayennepepperandarrowrootinasmallsaucepan.Mixthemwell.

3. Cookforaminuteuntilthesaucethickens.4. Thisdiptastesgreatwithmeat,fishorvegetables.

CucumberDip

Ingredients:

2smallLebanesecucumbers(1/2continentalcucumberisokaytoo)1cupcoconutcream1tspsalt1/2tspfreshbasilmintifyoucangetit.juiceofalemon

Directions:Blendallingredientstogetherinafoodprocessororblender.Coverandplaceinfridgeuntilyouneedit.Goeswellwithmeatsandbreads.

OnTheGoSnackPack

Ingredients:

1cupalmonds1/2cuprawpumpkinseeds1/2cupraisins1/2cupdriedcranberries,mangoorotherdesiredfruit1/2cupdarkchocolatechipsorsimilarqualitychocolatepieces

*Useamixupofwhatyouhaveonhandinthepantry.IfIshopatthemarketandfindabargainonsomedriedfruit,thatfeaturesasabaseformymixes.Pinenuts,sunflowerseedsareoftenonmylisttoo.Justusewhatyouhaveatthetime.

Directions:

1. Combineallingredients.2. Puttheminanairtightcontainerreadyforthelunchbox.

*Fruitandnutmixesarehighenergymakingthemgreatforbusykidsatschoolkeepingtheirmetabolicratetickingover.

SelfRisingFlourRecipe

NeedSelfRaisingFlour?

Isn'titannoyingwhenyouneedselfraisingflourinarecipe,butdon'thaveanyinthepantry?Hereishowtomakeyourownself-risingflour:Inasmallbowlmix1cupofall-purposeflour,11/4teaspoonsofbakingpowderand1/4teaspoonofsalt.

GlutenFreeCornDogMuffins

Ingredients:

11/2cupsalmondmeal

1/2tspbakingsoda

1/2tspsalt

1/4tspgarlicflakes

1/3cuprawhoney

4eggs

3uncuredorganichotdogs,roughlychopped(ordesiredallergyfriendlyhotdogornaturalChorizosausageifyoucanfindthemorganicanduncured)Thisdependsonyourneeds.

*cheesesprinkledontopisoptional,dependingonyourchild'sneeds.

Directions:

Preheatovento350°F(180°C)

1. Combineallingredientsinyourelectricmixerorfoodprocessoruntiltherearenolumps.

2. FoldinthechoppedhotdogsorChorizopieces.(Ifdesiredyoucanjustputonelargerpieceinthemiddlelast)

3. Pourintoagreasedorlinedmuffintins.4. Cookforabout25to30mins.

Freezeifdesired,arealfavorite!

GlutenFreeGranola

Ingredients:

3cupsassortednuts&seeds(almonds,walnuts,sunflowerseeds,etc)1cupdriedorfreshcranberries,orotherdesireddriedfruits2cupsshreddedcoconut(unsweetened)1/4cupcoconutoroliveoil1/2cupsunflowerseedbutter1/4-1/2cuphoneyormaplesyrup1/4tspvanillaextract1/2tspsalt1tspcinnamon

*Granolaorhealthybarsarealwaysgoodinthelunchbox.Theyareflexiblewithingredients.Don'tbeafraidtousewhatyouhaveinthepantrytomixthingsup!

Directions:

1.Lineabakingdish/traywithbakingpaperandsetaside.2.Combinenuts&seedsintolargebowl3.Remove1cupofnuts&seedsmixandchopintosmallpieces4.Placeremaining2cupsofnuts&seedsinblenderandpulsetillchoppedquitefinely–Youshouldendupwithagoodmixofsmallandfinepieces5.Returnnuts&seedstomixingbowl.Stirindriedcranberriesandaddcoconut.Stirwellcombiningcontentstogether

6.Placeasmallsaucepanonalow-medflameandaddcoconutoil,sunflowerseedbutter&honey,vanilla,salt&cinnamontocook.Stiruntilmixturebubblesandthenremovefromheat7.Pourhotliquidmixtureovernutmixture,stirringtocombine.Mixwell.8.Pourthecombinednuts-and-honeymixtureintoprepareddish/trayandpresstogetherusingwethandsorspoonpressingfirmlytoensureingredientsarewellpackedtogether.9.Leavemixturetositfor2hours,coverandthenplaceinfreezerforatleast1hour10.Removefromfreezerandcutintochunksizedpiecesormueslibarssliceswithaverysharpknife.

Alwaysperfectforthelunchbox.

MiniMediterraneanTarts

Youcandividethisrecipeintosmalltartsor1largertart.Theboyslovethisone!Goeasyonthetomatoandolivesifyoulike.

TartBaseIngredients:

1/4cupofoliveoilorcoconutoil2eggs,beaten21/2cupsalmondflour(approx.-justtillthedoughcomestogether)1/2tsprawsalt

TartBaseDirections:

Preheatovento350*or180°C.Combineeggsandoliveoiluntilwell-blended.Stirinthealmondflourandsaltandmixuntiladoughforms.Greaseapieplate,orminitartmoldsandpressdoughintothebottomandalittlewayupthesides,intoanevenlayer.Prickdoughalloverwithafork.Bakefor5-10minutesandsetaside.

TartIngredients:

5beateneggs

1/2cupcoconutormilkyouprefer(creamworkstoo)1/4tspgroundblackpepper(lessifyouprefer)1dicedlargeonionabout1/2tspofsalttotaste(optional,asthesardinesmayaddasaltiness)1/2tspgarlicpowderorflakes(optional,Ilikeusingflakes)1cannaturalsardines,drainedwell1/2cupblackSpanisholives,pitted(oliveswithamildflavorarebest)1/2cupcherrytomatoesorsundriedtomatoes,sliced1/2cupzucchini,sliced(optional)

*SometimesIaddchoppedkaleorbroccolifloretsand/ormushroomstothistartinsteadofsardines.

TartDirections:

1.Combineeggs,milkandpepperinalargebowlandsetaside.2.Cookonionovermediumheatuntillightbrown,thenaddgarlic(andzucchiniifusing)andcookforafewmoreminutes.3.Stironionandgarlicintotheeggmixture.Arrangethesardinesevenlyoverthecrust,thentheslicedtomatoandolives.4.Pourtheeggmixoverthetopandplacebackintheoventobakeforafurther25minutesoruntilthecenterisfirm.About10-15minsforsmalltarts.Itwillsetslightlymoreonstanding.Topwithmoretomatoandoliveifdesired.*Wonderfulpowerfoodpackedwithnutritionforthelunchbox!

CarrotandAppleMuffins

Ifaneggallergyisaconcern,tryusingEner-Geggreplacerasdirected.

21/2cupsalmondflour1Tbspcinnamon1/2tsprawsalt2tspbakingsoda11/2-2cupsfreshcarrots,peeledandgrated1apple,peeled,coredandgrated(anytype)3/4cupshreddedcoconut3/4cupsultanasorchoppedprunes(raisinsordriedapricotsaregoodtoo)3largeeggs1/2cupoliveoil2Tbsprawhoneyormaplesyrup1tspvanillaextract

Directions:

Preheatovento350°F(180°C)

1. Combinealmondflour,cinnamon,saltandbakingsodainalargebowl.2. Addthegratedcarrot,apple,coconutandsultanasandcombinewell.3. Inanothersmallerbowl,whisktogethertheeggs,oliveoil,vanillaandhoneyandoilwell.

4. Pourthewetmixtureintothedryingredientsandfoldingently.

5. Spoonthemixtureintoalinedorgreasedmuffinpan.6. Placeonthetopormiddlerackofyourovenandcookforabout35-40minutesuntilaskewercomesoutclean.

7. Coolinthepanfor5minutesandthenplaceonracktocool.

GlutenFreeBrownies

Ingredients:

1cupapplesauce(canuseoneripebananaorcookedpumpkinpuree)1/2cupcoconutflour1/2cupcoconutoil1/2cupcocoapowder1/2cupstronggoodqualitycoffee10dates,pitted(datesareasweetener,soifyoucancutdownto7-8ifdesired)3eggsorEner-Geggreplacer2tspvanillaextract1tspbakingsodapinchofsalt

*Stealthbomberin1tsppumpkinand/orsunflowerseedsand1/2cupgratedzucchini.

Directions:

Preheatovento350°F(180°C)

1. 2.Placethedatesinafoodprocessorandblenduntilsmooth.

2. 3.Addapplesauceandcontinuetoblenduntilitiswellmixedwiththedates.

3. 4.Mixintheeggs,vanilla,coconutoilandcoffeeuntilthetextureissmooth.

4. 5.Inaseparatebowlcombinecoconutflour,cocoapowder,bakingsodaandsalt.

5. 6.Slowlyaddthedryingredientstothemixtureinthefoodprocessorandmixthemwelltogetheronlowspeeduntilsmooth.

6. 7.Greaseabakingpanwithcoconutoilandpourinthebatter.Evenitoutwithaspatula.

7. 8.Bakethebrowniesfor35minutes.8. 9.Letthecakecooldown.Cutinsquaressuitableforthelunchbox.

NuttyBananaMuffins

Notforanyoneconcernedaboutnutoreggallergies,beware.

Ingredients:

4smallfresheggsorEner-Geggreplacer4smallbananas(mustbeveryripe)1tspvanillaextract1/4cupcoconutbutteroroliveoil5Tbspcoconutflour1/2cupmaplesugar(orrawhoney)1tspbakingpowder1/4tspcinnamon1/4tspsalt2Tbspcrushednuts(optional)

*Useextrarawwalnuts,almonds,pecans,macadamiaorcashewnutstogarnishbysprinklingontopbeforemuffinsgointheoven.

Directions:

1.Heattheovento350F(180C)andpreparea12muffinlinedtin.2.Mixdryingredientsinmixingbowl.Mashbananasbyblendingorusingafork.Thisdoesn'tneedtobereallysmooth.3.Addcoconutbutteroroliveoilandblendtogetherbriefly.

4.Addeggs&vanillaagainblendingonlyforabout10seconds.5.Addwetmixturetodryingredients;mixgentlywithaspatulatillcombined.Don'tovermix!6.Dividemixtureevenlybetweenmuffinlinerswithaspoon.7.Topeachmuffinwithwalnutsornutsofyourchoice.Bakeforabout25minutes,oruntiljustdone.

GlutenFreeSavouryMuffins

Ingredients:

1/2cupcoconutflour1/2tspsalt4largeeggsatroomtemperature21/2Tbspunsweetenedapplesauce2tspapplecidervinegar21/2Tbsprawhoneythathasbeenwarmed1/2cupcoconutoil,alsowarmed

Directions:

*Don'tovermixortheywillbetoughandnotrisewell!

1.Preheatovento350F(180C).2.Stirthecoconutflourandsalttogetherinamixingbowluntilwellcombined,withnoclumps.Setaside.3.Placetheeggs,applesauceandvinegarintoablenderorfoodprocessorandmixforabout5secondsonly.4.Keeptheblenderonandnowslowlyaddinthehoneythathasbeenwarmedandthecoconutoil,blendingforanotherfewsecondsuntilcombined.Addthe

dryingredientsandblenduntilcombined,butonlyabout10seconds.5.Pourintoalinedmuffintin(about3/4full)Shouldgetabout10-12smallmuffins.6.Bakeforabout20-25minutesoruntilaskewercomesoutclean.Allowtocoolfor10minutesbeforeremovingfromthemuffintray.

*Thesearewonderfulinthelunchboxwithcoldmeatsandsalads.

DateCarobTruffles

Anotherspecialtreattokeepthekidsactivethroughoutthedayatschool.Remember,youdon'twanttofillthelunchboxwithfoodslikethisalone.However,iftheselunchboxsnacksarehomemadeyouknowwhatgoesinthem...andthatmeansnoaddedpreservativesandartificialflavorings.WooHootothat!

Ingredients:

1cupdates,pitted1/2cupbutter4Tbspcoconutshreds1tspchiaseeds2Tbspcaroborcocoapowder1Tbspcoconutbutter1tspchocolateextract

*Stealthbomberinsomepumpkinseeds,crushednutsordicedprunes,datesordriedapricots.Letthekidshelpwiththisone!

Directions:

1. Boilwaterinasaucepan.Carefullythrowindatesandbringtoboil.Boiluntilsoft.

2. Removethedatesfromwaterandmashthemwithapotatomasher.3. Addalmondbutter,coconutbutter,carobpowderandchocolateextracttothedates.Combineuntilsmooth.

4. Createsmallballs.Tossthemincoconutshreds.5. Freezethetrufflesforabituntiltheygetfirm.

HomemadeKetchup

Ingredients:

5lbs(2.250kg)tomatoes

1/2cupvinegar(applecidervinegarokay)

1/4cuponions,finelychopped

1clovegarlic,mincedsalt,blackpepper,cayennepepper,basilandsugarorsteviatotaste

Directions:

1. Blanchetomatoesbydroppingtheminboilingwaterforaminute.Thisshouldmakethemeasytopeel.Carefullytakethemoutoftheboilingwaterandpeeltheirskinsoff.

2. Cutthetomatoesinhalf,thenscoopouttheseedswithaspoon.3. Putthetomatoesinalargepotforsimmering.Addallthespiceandvinegar.Simmerfor20-30minutes.

4. Runthetomatomixturethroughafoodmillorsieve.5. Putyourhomemadeketchupinsanitizedjars.

Naturalisbestifyouhavetimetomanageit,especiallyaroundtomatogrowing

Naturalisbestifyouhavetimetomanageit,especiallyaroundtomatogrowingseason!

LittleLunchboxMeatballs

Thisisaflexiblerecipe.Throwinsomefinelychoppedkale,spinach,carrotorgarlicifyoulike!

Ingredients:

2lbs(910g)grass-fedgroundbeef

15oz(425g)homemadeornaturaltomatoketchup

6oz(170g)tomatopaste

1/4cupalmondmeal(usingdicedbreadwillalsomakethemeatballstender)

1/4cupnaturalbeefstock

1/4cuphoneyormaplesyrup

1onion,finelydiced

1egg

1garlicclove,finelyminced

1/4tspmildchilipowderornaturalBBQseasoning(optional)

2tspWorcestershiresauce(canuseglutenfree)

saltandgroundblackpeppertotaste

1tspsesameseeds-optional

2-3Tbspoliveorcoconutoilforfrying.

Directions:

1. Combinealltheingredientsinamixingbowlexcepttheoil.(Iuseanelectricmixerwiththedoughhooksonformixing)

2. Mixwelltillwellcombined.3. Wethandsandcreatesmallmeatballsofanevensize,idealforthelunchbox.

4. Heattheoiltomediumhighinaskilletandbrownthemeatballsonallsidesbytossingoccasionally.

Coolandkeepadequatelychilled,servingwithadip.Usesometoothpicksandaddsomeothersaladfoodsforadecorativepresentation.

TastyRaisinMeatballs

Foraspecialsurprise,wrapinedibleleaves!

Ingredients:

11/2lbs(700g)leanbeefmince1/2cupstalebread(optional,butthishelpstomakeamoretendermix)1egg(optionalduetoallergies.Ifyoudon'tuse,cutbreaddowntojustunder1/2cuptobalancewet&dry)31/2TbspofyourfavoritenaturalBBQorchilisauce2/3cupblanchedalmonds,toastedintheoveroronthestovetop(optional)2/3cupdriedraisins,sultanasorcurrants(canexperimentwithapricotstoo)1tspfreshlygratedordriedgarlicflakes1/2tspgroundblackpepper2tsprawsalt

*Stealthbomberinsomefreshfinelychoppedherbsfromthegarden.Ilikeusingparsley,basil,rosemaryorchives.

Directions:1.Reducealmondsintocrumbsusingafoodprocessor(orblender)2.Combineallingredientseitherbyhandorwith(dough)electricmixer.Make

sureto"knead"themixtureforafewminutestobindeverythingtogetherproperlyandtenderizeit.3.Wetyourhands,rollthemeatmixtureintosmallishballsthesizeofawholewalnutshell.4.Heatthesamefryingpantomediumhigh,addsomeoilandplacemeatballsin.Iusuallycookabout6atatime.Brownthefirstsideofthemeatballs,thenreducetheheatdowntomediumandfryforabout3-4minutes.Keepturningsoallsidesarecooked.(Shouldbecookedinabout10-15minutes)5.Removefromthepanandtopwithyourfavoritesauceorherbsandservewithsaladorvegetables.Dependingonthesizeyoumakethecookingtimewillvaryslightly.Anotheroptionifyouhavetheovengoingistopopthemintheretofinishcooking,Makesaboutadozenmeatballs.

*Serveforlunchwithafavoritesauce,orpopintoachilledlunchboxandhaveseparatesauce,saladandbreadorroll.

PerfectPumpkinPie

Ingredients:

Filling

2cupspumpkinpurée1cupfullfatcowsmilkorcoconutmilk1/2cupmaplesyrup1/2cuprawcashewnuts3eggsorEner-Geggreplacer1ripeavocado1tspcinnamonpinchofsalt

Crust

2cupsallpurposeoralmondflour1egg2Tbspoliveorcoconutoilpinchofsalt

Directions:

Preheattheovento350°F(180°C).

Filling

1. Placethecashewnutsinafoodprocessorandblenduntilthetextureisrough.

2. Peeltheavocado,removethecoreandaddittothecashewnuts.3. Blendthemtogetheruntilthemixtureissmooth.4. Repeatthesestepswithpumpkin,thencoconutmilk,thenallotheringredients.Mixthoroughly.

Crust

1. Formadoughbyplacingallingredientsinthefoodprocessorandblendingwell.

2. Greaseapiepanandstretchthedoughoverit.3. Pourinthefilling,andbakethepiefor60minutes.

OMGOmeletRoll

Ingredients:

2eggs1springonion,thinlysliced4Tbspfullycookedleanham,finelychopped1Tbspalmondmilk1Tbspsweetredcapsicumpepper,finelydicedorminced(Ioftenusemushroomsoramixofboth)1Tbspoliveoilsaltandblackpeppertotaste

Directions:

1. Inasmallbowlwhisktheeggstogetherwithmilksaltandblackpepper.Thenaddthehamandredpepper.Mixwell.

2. Heatatablespoonofoliveoilinskillet.Pourtheeggmixturein.3. Fryfromoneorbothsides.Rollbeforeserving.4. Cuttheomeletrollinsmallpiecessoitwillfityourlunchbox.Enjoy!

EasyCrustlessPopeyeQuiche

Thisisreallylikeanomeletmadeintheoven,theeggsmakethemix"set".Greasethepanwell.

Ingredients:

10largeeggsorEner-Geggreplacer2tspoliveoilorsimilar1onion,mincedorfinelydiced16oz(450g)spinach,chopped(finelyforfussyeaters)1/2cupslicedmushrooms1cupcoconutcream,ormilk(anycreamofmilkworks,butforaricherflavor,usefullpasturedcream)saltandpeppertotasteCansprinklewithyourfavoritecheeseorPaleofriendlyalternativeifdesired.

*OptionallyIadd2rashersofcrispyfried(diced)baconpieces.Mysonslovethis!

Directions:

1. Preheatovento350°F(180°C).2. Chopthespinach,onionandslicethemushrooms.

3. Fryinoiltillgolden.4. Inabowlbeattogethereggswithcreamormilk.5. Greaseaglasspanorsimilar.6. Placeallthefriedingredientsintothepan.Pourtheeggandmilkmixtureoverthetop.

7. Bakeforaround25-30minutes,oruntileggalmostlooksset.8. Allowtocoolforabout3minstoset.

*Canservehotforlunchorsliceintolunchboxsizesandservecold.

HomemadeMayonnaise

Ingredients:

1¼cuplightoliveoil1egg2Tbsplemonjuice½tspdrymustardsalttotaste

Directions:

1. Blendtheeggandlemonjuiceinablenderorfoodprocessor.2. Addtheotheringredientsexcepttheoilandmixthemwell.3. Veryslowlydrizzleintheoliveoilwhilecontinuallywhisking.Thetrick

hereistobeveryslowotherwisethemixturewillbemorelikesaladdressingthanmayonnaise.

TIP:

Ifyouseparatetheeggandaddhalfatspofwatertotheyolkbeforedrizzlingintheoil,thishelpscreateastrongerandmorestablemayonnaise.

BakedAppleBeauties

Ingredients:

4largeapples1cupraisinsorsultanas½cupblanchedalmondflourorallpurposeflour4Tbspwalnuts,finelychopped4Tbspmaplesyruporhoney3Tbspcinnamon,ground

Directions:

Preheattheovento350°F(180°C)

1. Cuttheappletopsoffandremovethecoreswithoutdamagingthebottoms.2. Inasmallbowlmixtogetheralmondflour,maplesyrupandalmondflour.Mixwell,thenstirinraisinsandwalnuts

3. Stuffeachapplewiththemixture.4. Bakefor30minutes,thencoverwithaluminumfoilandcontinuecookingfor10moreminutes.

Wrapinaluminumfoiltokeeptogetherwhenyoupackthesebeautiesup.

PumpkinBananaBread

Thisrecipecantakealittleexperimentationdependingonyourovenandqualityofingredients.

Ingredients:

1/2cupcoconutflour1/2cupalmondflour1/2cuppumpkinpuree1/2cupripebanana,pureed1/2cuppecans,finelychopped(orgroundforfussyeaters)1/2cupalmondbutter1/4cuprawhoney4eggs1tspbakingsoda1/2tspvanillaextract1/2tspsalt

Directions:

1. Preheatovento350°F(180°C).2. Inalargebowlmixtogethercoconutflour,almondflour,bakingsodaandsalt.

3. Inanotherbowlcombinetheeggs,pumpkinpuree,bananapuree,almondbutter,honeyandvanillaextract.Mixallthesewetingredientswelltogetheruntilthetexturebecomessmooth.

4. Pourtheliquidingredientsintothedryingredientsandaddthepecans.Stireverythingtogetheruntiltheyarewellcombined.

5. Greasealoafpan.Pourthebatterinitandputitintheovenforabout45minutesoruntilatoothpickcomesoutcleanwhenpicked.

6. Thispumpkinbananabreadtastesgreatonitsowninthelunchbox,orcanalsobeeatenwithajamorcoconutcreamforlunches.

SuperChiliBeefLunch

Ingredients:

2Tbspcoconutoil1dicedonion6stalksofcelery(diced)4garliccloves(minced)31/2pounds(about1.3kg)groundbeef4tspgroundcumin1tspmildchillipowder(optional)4tsporegano2x12oz(375g)jarsofsalsaornaturaltomatopuree2x8oz(250g)cansofdicedtomatoes4tspsalt

*Thisreallyisapowerhouseofgoodnessforlunches,oranytime!Ioftenadddicedredandgreencapsicumpeppersandcarrotstoo.*Usethestealthmethodtoaddabout1/2cuppureed/blendedspinachorkale.Youwon'tevenknowit'sinthere!

Directions:

1.Usingalargepot;fryonions,celery&garlicincoconutoilovermed-highheat.2.Cookforabout4minutesaddingbeefandspices.Cookforfurther5minutes;

stirringconstantly.3.Addtomatoes,salsagreenchillies&salt.Simmerforabout1hour.*Servesahungryfamilyof4-6Greatwhenyou4.areinneedofaquickandeasyrecipe.Iliketoaddasmallbunchofchoppedparsleyattheendofcookingifit'sgrowinginthegarden.

*Thisbeefrecipeisafavoriteinthekidslunchboxifitcanbeheated.Mindyouit'sevenokaycold!It’sespeciallygoodforPaleocave-kids!

MiddleEasternCouscous

Quick,easy,nonPaleobutsatisfying!Similartoconfetti.Youcanfindcouscousglutenfreevarietiesinsomesupermarkets.Thisisflexible...sometimesIuseseedsorshavedandroastedalmonds,sometimesnot.Changeituptokeepitinteresting!

Ingredients:

1cupofcookedglutenfreecouscous1Tbsppinenuts1Tbspofpumpkinseeds1Tbspoliveoil2springonionsorredonion,choppedpinchofgroundcuminseedspinchstaranise1/2cloveofgarlic,crushedoptional1/2cupvegetablestock2tsplemonjuice2tomatoes,choppedintosmallpieces1/4cupcucumber,choppedintosmallpiecesChoppedfreshherbslikeparsley,basilorchives

Directions:

1.Roastthepumpkinseedsandpinenutsonthestovetoporintheovenfor5min.2.Inoilgentlyfrytheonionsandgarlicuntilsoft.Stirinthecuminandcookforabout30seconds.3.Pourinthestock,lemonjuiceandbringtoboil,thenturnoffheat.4.Addthecouscous,stirringbrieflyandthencoverthepanwithalidorplate.Leavefor5minuntilalltheliquidisabsorbed.5.Tipthemixtureintoabowl,separatingitbrieflysoitdoesn'tallsticktogetherinalump.6.Mixalltheremainingingredientsintobowlandseasonwithsaltandpepperifyoulike.7.Placeintoacontainersuitableforthelunchbox,withachillerpack.

EasyLunchboxFrittata

Ingredients:

8eggssalt,pepperandherbstoseason2cupsofchickenorbacon,choppedintopieces(optional)2cupsofmixedvegetables,chopped(onion,mushroom,spinach,zucchini,bellpepper)

Directions:1.Preheatovento350F(180C)2.Lightlygrease2xmediumpieplatesmuffintins8individualramekins3.Whiskeggswithseasoningsinalargebowl4.Placechoppedmeatandvegetablesevenlyinbaseofprepareddishes5.Poureggmixtureevenlyover(themeatand)veggies6.Bakeabout35–40minutes.Frittatashouldbegoldenaroundtheedgesandfirmtotouch.SmallerindividualFrittatasshouldbereadyinabout15–20minutes.DonotovercookorFrittatawillbecomequiterubbery!

*Don’tforgettoexperimentwithyourowntastycombinationsforlunchboxcreations.Youcanuseanymeat,poultryorfishandvegetablecombomakingitagreatwaytouseupleftovers!

AsparagusinaBlanket

Ingredients:

1lb(450g)tenderasparagus,trimmed6to8thinslicesbacon,hamorprosciutto,slicedtowraparoundasparagus1Tbspoliveoilsaltandblackpeppertotaste

Directions:

1. Preheatoventoto400°F(200°C).2. Placetheasparagusonbakingsheet.Sprinklewitholiveoil,saltandpepper.

3. Roasttheasparagusinovenforabout10-15minutes.Letthemcooldown.4. Wrapeachasparagusinbaconorhamandsecurewithatoothpickifneeded.

*Greatforlunches.Thekidsmightlikehelpingyouwraptheasparagusupintheirblankets.

GingeredApplesauce

Ingredients:

3lb(1350g)apples,coresremoved6freshapricots,pittedandchoppedroughly1tspginger,grated½tspvanillaextractWaterforboiling

*Canadd1tspofcinnamon.

Directions:

1. Peelandroughlychoptheapples.2. Boilwaterinabigpot.Puttheapplepiecesinthereandcookfor30minutes.Stirfrequently.

3. Whenhalfanhourhaspassed,addtheapricotsandginger.Cook10moreminutes.

4. Removethepotfromtheheatandstirinvanillaextract.5. Putthefruitinafoodprocessorandblenduntilsmooth.Placeinindividuallunchcontainers.

*Thisisahealthylunchorbrunchsnackforkidsandadultstoenjoy.Greatwithotherfruitsoronit'sown.Wonderfulforwhenthekidsarrivehomefromschoolhungry,justservewithyoghurtoricecream.

GlutenFreeBread

Idon'tmakebreadsmuch,sothisrecipemaytakesomepracticeasIhavebeentoldingredientqualityandoventempscaneffecttheresult.Perhapshavesomestandbybreadthefirsttimeyoutryitandadjustifneeded!

Ingredients:

2cupsalmondflour1/2tspsalt1tspbakingsoda1/3cup+1Tbspflaxseedmeal1/2cuparrowrootpowder6Tbscoconutoil4fresheggs1tspapplecidervinegar1/2cupcoconutcream(canusenaturalbutter)

*Stealthbombwithupto1/4cupoffinelychoppednutsorseedstothismixifdesired.

Directions:

Heattheovento350For180C

1. Inalargebowl,mixtheflour,salt,bakingsoda,flaxseedmealand

arrowrootpowder.2. Meltthebutterinasmallsaucepanandallowitcoolforabout5minutes.3. Whiskthecoconutcreamwiththeeggs,vinegarandcream.4. Witharubberspatulaorspoon,verygentlymixwetanddryingredientstoformabatter.Don'tovermixorthebatterwillgetoily,denseandnotrisingproperly.

5. Nowpourthebatterintoalinedorgreased8½”x4½”mediumbreadloafpan.Sprinkletopwithwholenutsorflaxseeds.

6. Placeintotheovenandbakeuntilawoodenskewercomesoutclean,about25minutes.

7. Coolthoroughly,thencutintoslicesandplaceintolunchboxwithcoldmeats.

SesameCrackers

Trypoppyseedsifyoulike.

Ingredients:

3cupsalmondflour1cupsesameseeds2eggs,whisked2Tbspoliveoil1½tspsalt

Directions:

Preheattheovento350°For180°C

1. Mixallingredientsinabigbowl.2. Linetwolargebakingsheetswithparchmentpaper.Placehalfofthedoughrightinthemiddleofeachsheet.Placeanotherpieceofparchmentpaperoverthedoughmounds.

3. Evenlyrollthedoughbetweentheparchmentpapersuntilitcoversentirebakingsheer.Dothatforbothbakingsheets.Removetheparchmentpaperandcutthedoughwithapizzacutterintosmallsquares,oruseasconecutterorglassforcircularbiscuits.

4. Bakefor10-15minutesoruntilgoldenbrown.

*Apopularsnackinthelunchboxwithdipsandcoldmeats.

GlutenFreeDonuts

Thisrecipemaytakesomepracticeasingredientqualityandovenswillvary.(Coconutflourabsorbsliquidsreadily)

Ingredients:

1/2cupcoconutflour1/2cupapplecider2eggs4Tbspcoconutoil2Tbsprawhoney1/2tspcinnamon1/2tspbakingsodapinchofsalt

Forcinnamonsugar:

1/2cupcoconutsugar1Tbspcinnamon

Directions:

1.Preheatdonutmaker(canalsouseamini-donutmaker).2.Inasmallbowlmixtogetherallthedryingredients:coconutflour,½teaspoonofcinnamonandsalt.3.Inabiggerbowlcombineeggs,2tablespoonsofcoconutoilandhoney.

4.Addthedryingredientstothewetonesandwhiskthemtogetheruntilthedoughissmooth.5.Mixintheappleciderandstirwell.6.Scoopthedoughintothedonutmaker.Cookfor3minutes.7.Mixtogethercoconutsugarwith1tablespooncinnamon.8.Removethedonutsfromthedonutmakerandletthemcooldownabit.9.Brusheachdonutwiththeremainingcoconutoil,andthentosstheminthecoconutsugarandcinnamonmixture.

*Wonderfulforafternoonteaorlunches.Makesureyouincludesomehealthyfoodsinthelunchboxtoothough!

GlutenFreeRaspberry&AlmondMuffins

Ifnutallergiesareaproblem,trythe"CoconutFlourCranberryMuffins"instead.

Ingredients:

1cupalmondflour1cupalmondbutter1cupfreshraspberries,orblueberries(sometimesIaddjamifIdon'thavefreshfruits)1/2cupoliveorcoconutoil1/4cuprawhoney1/4cupshavedalmonds3eggs,whisked1tspbakingpowderpinchofsalt

Directions:

Preheatovento350°For180°C.

1. Inamediumsizebowlmixtogetheralldryingredients:almondflour,bakingpowderandsalt.

2. Inanotherbowlcombinealmondbutter,honeycoconutoilandeggs.3. Combinethedryandwetingredients.Don'tovermix!

4. Foldinraspberries.5. Scoopthebatterinslightlygreasedmuffincups(orusepapermuffinliners).Covereachmuffinwithslicedalmondsasdecoration.

*Ifusingjaminstead,fillmuffinpanonlyhalfwayup,thenaddjam,thenputanotherspoonfulofbatteronthetop.Thismakesalovely"sauce"surprisewhenyoubiteintothecookedmuffin.

BabySpinach&BaconQuiche

Thisisaflexiblerecipe.SometimesIaddsmallcauliflowerorbroccolifloretsinsteadofspinachandbacon.Useherbsyouhaveinthegardentosprinkleontop.Myfavoritesareparsleyandonionchives.Useminiquichetinsifyoulike.

QuicheBaseIngredients:

1/4cupofoliveoil2eggs,beaten21/2cupsalmondflour(approx.-justtillthedoughcomestogether)1/2tsprawsalt

QuicheBaseDirections:

Preheatovento350*or180°C

1. Combineeggsandoliveoiluntilwell-blended.2. Stirinthealmondflourandsaltandmixuntiladoughforms.3. Greaseapieplateorprepareminiquichetinsandpressdoughintothebottomandupthesides,intoanevenlayer.Prickdoughalloverwithafork.Bakefor10minutesandsetaside.

QuicheIngredients:

5beateneggs3/4cupcoconutcream(orcreamyoudesire)

1/2tspblackpepper(lessifyouprefer)salttotaste(optional,asthebaconwilladdasaltiness)1cupdicedbaconorhampieces(nottoolargeoritwillbehardtocutquiche)1dicedonion1/2tspgarlicpowderorflakes(optional)2cupsbabyspinachorkaleleaves(canusecookedandchoppedspinachpieceswithoutstalks)

*Optionally,topwithabout1/2-3/4cupofyourpreferredcheese.

QuicheDirections:

1.Combineeggs,milkandpepperinalargebowlandsetaside.2.Cookbaconorhamandonionovermediumheatuntilgoldenbrown,thenaddgarlicandspinachleaveslastcookingforafewmoreminutestillallcombined.3.Stironion/bacon/spinachmixintotheeggmixture.4.Pourintothecrust.(Addgratedcheesenowifdesired)Placebackintheoventobakeforafurther25minutesoruntilthecenterisfirm.Itwillsetslightlymoreonstanding.Servewithasaladforlunchandleftoverscangointhechilledlunchboxnextday.

Oneofourfavorites!

CornDogs

Ingredients:

12oz(340g)cookedham,ground12oz(340g)rawpork,ground1/2cupalmondorglutenfreeflour1/4cupflaxmeal1/2cuponion,finelychopped2eggs,beatenorEner-Geggreplacer2Tbspcoconutmilkordesiredmilk1tspmustardsaltandpeppertotaste

*Youcanrollinalmondmealbeforecookingforachange.

Directions:

1. Combinebothmeatswitheggs,almondflour,flaxmeal,onion,coconutmilk,mustard,saltandpepperinalargebowl.

2. Shapethemixtureintosmallcorndogs,around20.3. Cookinovenat350°For180°Cfor40minutesoruntildone.4. Placeinlunchboxafterputtingskewersthroughthem.

*Thekidsloveeatingfromthesticks!Goeswellwithdipsormustardontheside.

BananaNutLoaf

Icanstillremembereatingmymum'snutloafwhenIwasatschool.Yum!

Ingredients:

1/2cuprawwalnuts,chopped(otherpreferrednutsarefinetoo)2largeoverripebananas,mashed1/2Tbsvanillaextract3largefresheggs(oreggreplacer)1Tbsrawhoneyormaplesyrup1/4cupnaturalbutter2cupsblanchedalmondflour1tspbakingsoda

(Ifyouwant,useaglutenfreeflouralternativeinstead)*Stealthbomberin1/2cupgratedzucchiniorcarrotand1tspchiaseedsDirections:VariationsIuseforthisrecipeinclude:2tspflax-seedsoraddapricotsorgratedcarrotinsteadofbanana.Dependsonthemoodandwhat'sinthepantry!Averyflexiblerecipe...getcreative!Heattheovento350For180C.Lineorgreasea7x3loafpan.

1. Putthewalnuts,mashedbananas,vanilla,eggs,honeyandbutterintoyourfoodprocessorandpulse.

2. Gentlypulseinthealmondflour,bakingsodaandthesalt.3. Scoopthemixtureintotheloaftinandbakeforabout1houruntilaskewer

comesoutclean.Popularlunchfodder!

SpiceGirlWhoopiePies

Ingredients:

2cupsalmondflourorregularallpurposeflour1cupofrawhoneyormaplesyrup2eggs1Tbspvanilla1Tbspapplecidervinegar1tspcinnamon1tspdryginger,ground1/2tspbakingsoda1/2tspallspice1/2tspnutmeg1/4tspcloves,groundpinchofsalt

CreamyVanillaFrosting(foronewhoopiepie):

4Tbspnaturalbutter2Tbsprawhoney1/2tspvanilla

Directions:

Preheattheovento350°For180°C

1. Mixtogethertheflour,vanilla,cinnamon,ginger,bakingsoda,allspice,nutmeg,clovesandsalt.Inanotherbowlcombinehoneywitheggsandapplecidervinegar.

2. Blendbothofthesemixestogether.3. Coverbakingsheetswithparchmentpaper.Putheapingtablespoonsofdoughonthesheet.Flattenthemouttoformawhoopiepie.

4. Bakeforabout10-15minutesoruntilhardenedenoughfortoothpicktocomeoutclean.

5. Meanwhilemixallthefrostingingredientstogetherwithawhisk.6. Letthewhoopiepiescoolforawhile.Takeonepie,putthefrostingonitandthenplaceanotherpieontopofit.

AlmondFlourBrownies

Almondflourisafavoriteasitishighinprotein.Experimentwiththisone.

Ingredients:

1cupalmondflourorallpurposeflour1/2cupcoconutoil4oz(115g)bakingchocolate7dates3eggs1/2tspbakingsoda1/4tspvanillastevia,orsweetenerofyourchoicepinchofsalt

*Stealthbombinsomechiaseed,orfinelychoppedpumpkinseedsordriedfruits.

Directions:

1. Preheattheovento350°For180°C.2. Inafoodprocessormixtogetheralmondflour,saltandbakingsoda.Slowlyaddsquaresofdarkchocolateuntilthetextureislikecoarsesand.

3. Addeggs,coconutoilandsteviauntilthemixtureissmooth.4. Pourthemixtureinabakingdish,smoothitoutwithaspatula.5. Bakeforroughly20minutesoruntilatoothpickcomesoutclean.

*Lunchboxfavorite!Tryusingyourpreferredglutenfreeflourifyouwant.

AllergyFreeTortillas

Ingredients:

1½cupoffullfatcoconutmilk1/4cupalmondflour1/4cupcoconutflour1/4cupflaxmeal6eggs(maybetryEner-Geggreplacer)1/2tspbakingpowder1/2tspsaltoliveorcoconutoilforfrying

Directions:

1. Preheatamediumsizedskilletonmediumorlowheat.2. Mixallingredientswithablenderuntilsmooth.3. Coattheskilletwithcoconutoil.Pourbatterintotheskillettocreateathintortilla.Cookonbothsides.Repeatthesameprocesswiththeremainingbatter.

4. Putinlunchboxwithyourchild'sfavoritefilling.Theoptionsareendless–dips,fruit,berries,salad,meatballs,eggsandmanymore.Tasty!

AppleCinnamonChips

Ingredients:

2largeapples2cupsapplejuice1cinnamonstick

Directions:

1. Preheatovento250°F(120°C).2. Inapotcombineapplejuiceandcinnamonstick.Bringittoboil.3. Removetheapplecoresandslicetheapplescrosswisetocreatechips.4. Carefullyputtheappleslicesintheboilingjuiceandcookfor5minutes.5. Taketheappleslicesoutofthejuiceandplaceonacloth.Patdry.6. Placetheappleslicesonawirecoolingrackplacedonabakingsheet.7. Baketheappleslicesfor35-40minutesuntiltheydrycompletely.8. Letthemcooltogocrispy.

*Thesearegreatinthelunchboxorasonthegosnacks!Awonderfulalternativetogreasy,saltypotatochips.

MoroccanLambSkewers

Theboyslovethisoneforlunchorinthelunchbox!

Ingredients:

2lb(900g)ofleanlambfillets,cutintosmallcubes(beeforchickenworkstoo)1mediumredonion,finelychopped3Tbspfreshparsley,minced3Tbspfreshcilantro(coriander)minced1Tbspoliveoil2tsppaprikapowder1tspcumin,groundsaltandblackpeppertotaste

Directions:

1.Mixallingredientsinabowl.2.Coverthetraywithatowelorplasticandletthelambmarinateforseveralhoursintherefrigerator.3.Putthemeatpiecesonskewersandgrillonmediumheatfromallsides.Eachsideshouldtakeabout5to10minutes.

*Packupinthelunchboxwithdips,besurewellchilled.

CornflakeChickenCordonBleu

Ifyouwantamorebasicquickandeasyrecipe,checkouttheQuickCrunchyChickenStrips.

Ingredients:

31/2lbsorabout6chickenbreastscutinto1/2inchthicklongslices6thinslicesnaturalham6thinslicesSwisscheese,orothercookingcheeseyoulike6cupsglutenfreecornflakes,crushedfinetomediumsize2eggwhites11/2tsppaprikaorfavoriteseasoning

*Canadd1cupchoppedspinachleavesalternativelyinlayersifyourchildlikesthem.Paleocanomitcheeseandaddgarliciflike.

Directions:

Preheattheovento400F(205C)

1. Slicechickenfilletslengthwiseinhalf.(youcanuseamalletgentlyifyou

wanttomakethemthin)2. Topwith1sliceofhamand1ofcheese.3. Foldthefillettightlyinhalflengthwisetocoverthefilling.Secureitwithtoothpicks.Repeatlayeringwithallthechicken,hamandcheese.

4. Placethefinelycrushedcornflakesinawideflatdish.5. Placethewhiskedeggwhitesandpaprikainawideflatdish.6. Coateachbreastwiththeeggmix,thenthecornflakemixandplaceontoaplate.

7. Oncefinished,transfertoalinedbakingsheet.Bakeuntilcookedthrough,around30minutesdependingonthesizeofyourchicken.

Packupinchilledlunchboxwithcarrot,saladandfruits.

AllergyFreeChocChipCookies

Ifyouwant,maketheselargerforthelunchbox.

Ingredients:

1cupbutter,softened1cupbrownsugar3/4cupgranulatedsugar11/2tspvanillaextract2eggsorEner-Geggreplacer21/2cupsAllPurposeorsubstituteflourofchoicelikericeglutenfreeflour2tspxanthangum1tspglutenfreebakingpowder1/4tspsalt1tspbakingsoda11/2cupsdarkorlightchocolatechips

*Stealthbomberinsomeseedsandchoppeddriedfruitsornutsofyourchoice.

Directions:

Preheattheovento375F(190C)

1. Onlowspeedinanelectricmixerbowl,creamtogetherthesugars,butterandvanillafor3minutesuntilmixturnslighterincolor.Mixwithspoonbyhandifdesired,untilwellblended.Beatineggsonmediumspeeduntillightandfluffy.

2. Inanotherbowl,mixtogethertheflour,xanthangum,bakingpowder,bakingsodaandsalt.

3. Stirflourmixtureintobuttermixture.Stirinchocchips.4. Onlinedcookiesheets,spoonmixtureofdoughinTbspsize,afewinchesaparttoallowforspread.

5. Bakeforabout8minutes.Thecentrewillstillbeslightlysoft.Coolandstoreinanairtightcontainer.

Alwaysalunchboxfavorite!

QuickCrunchyChickenStrips

Ingredients:

2-3chickenbreasts,cutlengthwaysintostripsofroughlyeventhickness2Tbspglutenfreeallpurposeflour(canusealmondmeal)2Tbspcrushedcornflakes1tspsaltorfavoriteseasoning1/4tspgroundblackpepper1/4tsppaprika(optional)

*Stealthmethodin1tspsesameseedsand1tspdriedmixedherbsDirections:

Preheatovento350F(180C)

1. Placealldryingredientsintoalargeplasticbag-giveashaketomix.Nowaddthecutupchickenstrips,twistthetopofthebagtoseal,shakewelltillallarecoated.

2. Placeonalinedoventrayandcookforabout20minutesuntilchickeniscooked.Easy!

*Tastywithtomatoketchup,dipsandsaladorfruitforlunchtimeoratschool.Makesurelunchboxiswellchilled.

MuesliBarMagic

Awonderfulsnackathomewithmilkorinthelunchboxasthesweettreat.It'saflexiblerecipe,getcreative!

Ingredients:

1/2cupofnaturalbutter1/2cupclearhoney1/4cupsuperfinecastersugar,oralternativenaturalsweetenerlikeStevia1/4cupofmixedsunflowerandsesameseeds3cupsrolledoats(or2cupsofcrushedcornflakesforglutenfree)2cupslowsugarricecereal1cupraisinsorsultanas1/2cupchoppeddriedapricots,ordates,orcranberries,orcherries1/2cupdesiccatedcoconut1/4cuppumpkinseeds1/2cupchocchips(optional)

*Stealthilyaddmixednuts,Gojiberriesandchiaseedsifdesired.

Directions:

Preheatovento350F(180C)

1. Lineabakingtraywithpaper.

2. Combinehoney,sugarandbutterinasaucepanoveramediumheatuntilbuttermeltsandsugardissolves.

3. Boilandcookforabout2minutesuntilsyrupthickensalittle.Turnofftheheat.

4. Combineallremainingingredientsinalargebowl.5. Pouroverthewetmixandstiralltogethertocombine.6. Spoonintothepanandpressfirmlydowntomakesureallthemixturewillsticktogether.

7. Usingawetspoon,smoothoutthetop.8. Bakeintheovenforabout15-20minutesoruntilgolden.9. Coolandthenrefrigerateforabout1hourtofirmup.

*Greatinanylunchbox.Packedfullofnutritionandenergy.

Nut,Egg&GlutenFreeChocChip

Muffins

Ingredients:Thisisaveryflexiblerecipe.Ifyoucan'tfindlowallergyall-purposebakingmix,useall-purposeflour.Youcansubstituteapplesauce/pureeformashedbananaoruseacomboofboth.Youcanaddlessormorechocchips,ordriedfruits.Insteadofalmondmilk,youcanuseanymilk.Seedscanbesubstitutedfornutsifdesired.Youcanaddmoreorlesssweetening.Justbearinmindtheliquid/dryratio.

Ingredients1:

1cupgluten-free,all-purposebakingmix(fromCostco,healthfoodshopsorothersupermarkets)1Tbspsunflowerseeds1Tbsppumpkinseeds1cupchocchips(darkisgood,dependingonyourchild'stastebuds)1/2Tbspbakingpowder1/2tspbakingsoda1/4tspsalt

*Stealthbombinsomechiaseedsorcocoanibsforolderkids.

Ingredients2:Mixinaseparatebowl:

2cupsapplesauce1/4cupbrownsugar3Tbspoliveoil1Tbsphoney,maplesyruporStevia1/4cupalmondorcoconutmilk1tspapplecidervinegar(orwhite)1tspvanillaextract

Directions:

Preheatovento400For200C.

1. Lineorgreasea24cupminimuffintinorstandardmuffintinwithpaperliners.

2. Inalargebowlstirtogetherthefirstlotofingredients.Setaside.3. Inamediumsizedbowlcombinethesecondlotofingredients.4. Stirmix2intotheflourmix1-ONLYuntilJUSTcombined,ormuffinswillbetoughandwon'triseproperly.

5. Usingagreaseddessertspoonortablespoon,scoopthebatterout,and3/4fillthepreparedmuffintins.

6. Ifyouwanttotopwithchocolatepiecesorfruit,youcandoitnow.7. Bakefor10-12minutesoruntilaskewercomesoutclean.8. Coolcompletelyandpackforasuperlunchsnack.

Zucchini&SalmonHashBrowns

Ingredients:

1wholeeggorEner-Geggreplacer1cupshreddedzucchini1eggwhite(optional)1smallcandrainedunsaltedsalmon(canusefresh,steamed)2tbscoconutflour1/2cupdicedgreen/springonion1/4tsprawsalt1/4tspgarlicflakes(optional)groundblackpepper

*Stealthbombermodecomingup...finelyslicedolives,broccoli,flaxseedoil,eggplant.

Directions:

1.Inalargebowl,placetheshreddedzucchiniaftersqueezingoutalltheexcesswater.2.Addallotheringredientsandmixuntilthoroughlycombined.3.Heatalargenon-stickskilletorpansprayedwithnon-sticksprayovermedium-lowheat.4.Withyourhands,makesmallroundpattiesoutofthezucchinimixtureandplaceintoyourpan.5.Cookuntilgoldenbrown,flippinghalfwaythrough.*Lunchboxheaven.Nicecoldorhot.Makesabout6"fat"hashbrowns.

Cranberry&WalnutPowerBars

Ingredients:

2½cupsblanchedalmondsoroats,orricecereal1cupchoppedorcrushedwalnuts(optional)1Tbspcoconutflour1Tbspsunflowerseeds1Tbsppumpkinseeds1/3cupgoldenflax-meal(orsimilar)1cupdriedcranberriesormixofotherfavoriteberries1Tbsphoney,maplesyrup(orstevialiquidtotaste)1tspvanillaextract1/2cupshreddedcoconut3Tbspwater1Tbspshreddedcoconutfortopifdesired(canaddmore)

Directions:Thisreallyisaflexiblerecipe.Becreativeandusewhatyouhaveonhand.Takeoutwhatyoudon'tlike!

1. Placealmonds,nuts,flour,seeds,flax,cherries,cranberriesandvanillaintoablenderorfoodprocessor.Pulseuntilwellgroundbutnottoapaste.

2. Nowpulseinthewaterandshreddedcoconutuntilthemixturebeginstoformaball.Thisiswhereyoucanchangearoundandevenoutthewet/drybalance-addmorewaterorcoconutifneeded.

3. Pressintoan8x8inchslicebarorpanandtopintothefridgetofirm.Nowsliceintobars.Makesabout14bars.

*Yetanotheroneofthoseflexiblelunchboxrecipes;becreativewithfruitandnuts.

CoconutFlourCranberryMuffins

Ingredients:

6eggs4Tbspmeltedcoconutbutteroroliveoil1/2tspvanilla4Tbspcoconutmilk6dropsofStevialiquidextractorsimilarsweetener(1/4cupofcoconutsugarcanbealsoused,dependinghowsweetyoulikemuffins)Steviaconverterlinkhere.1/2tsprawsalt1/2tspbakingpowder1/2cupsiftedcoconutflour1cupfreshcranberriesorblueberries

Directions:

Heatoventomod-hot390F

1. Inlargebowl,mixtheeggs,butter,vanilla,coconutmilk,sugarorSteviaandsalt.

2. Inaseparatesmallbowlcombinesiftedcoconutflourandthebakingpowder.

3. Foldthedrymixintothebattergently,blendinguntiltherearenolumps.4. Mixthecranberriesin.

5. Pourbatterintooiledorlinedmuffintinsandbakeforabout15minutesuntilaskewercomesoutclean.

*Alunchboxfavorite!

EasyTunaMornayMagic

Ingredients:

2drainedcansoftunainoliveoilorspringwater2cupssteamedcauliflowerflorets1choppedonion2largefreshbeateneggs,optional(thesehelpthickenandsetthecasserole,butaren'tnecessary)1cupcoconutmilk1/2tspgarlicflakes(optional,IonlyaddthisifnotusingBrazilnutandgarlictoppingbelow)11/2Tbspfreshordriedparsleyorchives1Tbspcoconutfloursaltandblackpeppertotaste1/3cupdairyfreecheesesubstitute,optional(1cupofBrazilnuts&2clovesofgarlicwellblendedinafoodprocessorworksatreatonthePaleodiet)rawsalt&blackpeppertotaste.

*Ifdesiredyoucanadd1/2cupcookedglutenfreepastashells.

Directions:

Heatovento375F(180C)

1. Greasea9inchcasseroledishwithcoconutoroliveoil.2. Placeallingredientsexceptthecheeseintoalargebowl.Mixuntilwell

combined.3. TransferintoasuitablecasseroledishandSprinklethecheesemixoverthetop(thiscanbedoneaftercookinginstead).

4. Bakeforabout35-45minutesoruntilcasseroleisholdinginthemiddle.5. Sprinklewithadditionalparsleyorherbsifdesired.

*Thistastesreallynicecoldaswellashot.Besurethelunchboxischilled.

EasyMiniQuiches

Theseobviouslyaren'tforkidswithallergies,butyoumaybeabletoadapttosuityourownneeds.Youmaywanttoplaywitheggreplacers.

Thevarietyisvastwhenitcomestomakingminiquichesortarts.Eventhoughtheyaredivinehotforlunches,manytastenicecoldinalunchboxtoo.Buypastryfromthesupermarketifyouwant,dowhatworksforyoubecausetimeisoftenaproblemwithchildrenandworkcommitments!Justgrabwhateverpastryyoupreferandyoursonordaughterlikes.Pastiesvaryandsodothesizesoflittlepietins,soexperimenttostartwith.Ifindsiliconmuffintraysdon'tbrownonthebottomliketinpans.

Herearesomeminiquichecombinationstotry-Beimaginative:

egg-cheese-spinach-mushroomegg-feta-nutmegegg-garlic-ham-fettacookedbeefmince-springonion-egg

cookedbeefmince-springonion-eggegg-leftovervegetables-cheesegratedcarrot-egg-nutmeg-fetabacon-egg-tomato-cheeseegg-pinenuts-babyspinachegg-cookedchicken-corn-parsleyegg-tuna-creamcheese-cornegg-mashedpumpkin-nutmegegg-cookedchicken-cheese-parsleyegg-tomato-sardines-cheese-olivescheese-corn-peas-salamiegg-garlic-gratedzucchini-parmesanegg-bacon-spinach-basilegg-ham-olives-spinach

CrustlessZucchiniTartlets

Thisrecipeisn'tstrictlyPaleobutthoughtitwasworthincluding.TrysubstitutingforPaleofriendlymilk,creamandflouringredientsifdesired.

Ingredientsforfrying:

1Tbspoliveoil1-2clovesgarlic,minced2shallotsorspringonions,diced2smallzucchinis,grated(choppedspinachorkaleworkstoo)1/4cupgratedParmesancheese

Ingredientsforbatter:

11/4cupmilk1/4cupcornstarch(cornflour)2largeeggs2largeeggyolks1cupcream3/4tsprawsaltchoppedfreshherbsifdesired

Directions:

Heatovento450°F.Greaseorline2minimuffinorstandardmuffintins.

Heatovento450°F.Greaseorline2minimuffinorstandardmuffintins.

ZucchiniMixtureDirections:

1. Heatapantomedium.Addoil,garlicandshallotsandstirforabout2minutes.

2. Addthegratedzucchini,andstiruntiljustsoftened,anotherfewminutes.Removefromheat.

BatterMixtureDirections:

1. Whisk1/2cupofthemilkintothecornstarch,mixinguntilfairlysmooth.2. Whiskinalltheeggsmixinguntilsmooth,thengraduallywhiskintherestofthemilk,thecream,salt,andanyseasonings.

Assembly:

1. Putapinchofcheeseintoeachmuffincup,ateaspoonofthezucchinimixandherbsifdesired.

2. Nowpour1Tbspofthebattermixoverthetopintoeachmuffincup,fillingalmosttothetop.

3. Bakeuntilthetartsstarttoturnagoldencolor,about12-15mins.

Allowtocool.Awonderfullynutritiouslunchideahotorcold.Thesefreezewelltoo.

HoneyCinnamonCaramelizedNuts

Ingredients:

1cuprawcashewnuts

1cuprawwalnuts

¼cuprawhoney

1tspcinnamon

Directions:

1. Inabowlmixtogetherthenuts.2. Addthehoneyandcinnamontothoroughlycoatthenuts.

Preheatovento350°F(180°C)orcantrycookingintheslowcookeronlowheatforabout2hours.

1. Putsomebakingpaperonabakingsheetandevenlyspreadthenutsacrossit.

2. Roastforabout15-25minutesuntiltheyaregoldenbrown.Stirevery10minutesorsotobrownevenly.

3. Greatadditiontoanylunchboxorasapartysnack.

EggplantChips

Ifyouwanttoeatthesenotascrispbutwithlunchathome,justdon'tcookthemintheovenforaslong.Cookonthestovetop.Sweetpotatoandpumpkinisalsogoodlikethis.

Ingredients:

1largeeggplant,sliced(pumpkinandpotatoworkstoo)2Tbspoliveoilsaltandgroundblackpeppertotaste.Cangetcreativeandaddsomesesameseedsordriedherbs.

Directions:

Preheattheovento275°F(135°C).

1. Slicetheeggplant,andputtheslicesonabakingsheet.Sprinkletheeggplantsliceswithsaltanddrizzlewithoil.

2. Bakeintheovenforabout30-40minutes.Turntheslicesaroundevery10-15minutesuntiltheyarecrisp.

3. Theeggplantchipscanbeeatenjustastheyareorservedascrackerswithvariousdipsorspreads.

HoneyGlazedDrumsticks

Greatforlunchorthelunchbox!

Ingredients:

4chickendrumsticks2Tbsptomatoketchup2tspoliveoil1TbsphoneyorMaplesyrup1tspWorcestershiresauce2tsplemonjuice

Directions:

1. Drytheexcessmoistureoffthechickenwithpapertowel.2. Makedeepincisionsoverthedrumstickswithasharpknife.3. Putalltheingredientsinalargebowlandmixtogether.4. Placethechickeninthebowlandleaveintherefrigeratorforatleastanhour,butpreferablyovernighttomarinate.Turnoccasionally.

5. Heattheovento400F(200C)andplacechickenonabakingsheet.Coverlooselywithaluminumfoil.

6. Cookforabout20min,thenremovethefoil,bastethechickenagainthenreturnbacktotheotherforafurther15minoruntilthejuicesrunclearandthechickeniscooked.

7. Oncethedrumstickshavecooledcompletely,wrapasmallpieceoffoilaroundeachlegsoitiseasytohandle.

Wrapindividuallywithanonstickbakingpaperandthenfoilandplacethemin

Wrapindividuallywithanonstickbakingpaperandthenfoilandplacethemintherefrigerator.

PaleoLemon&PoppyseedMuffins

Ingredients:

1/2cupcoconutflour

3/4cuprawhoney(orsubstitutewithfruitpuree,maplesyruporagavenectar)

1/4cupcoconutoil

4largeeggs

1largelemon

zestof1lemon

2dropsofBergamotessentialoil(optional...Iliketheflavor)

2Tbsppoppyseeds(canusechiaseedsinstead)

1Tbspvanillaextract

1/2tspbakingsoda

Directions:

Preheattheovento325°F(160°C)Greaseorprepareamuffintinwithliners.

1. Juiceandzestthelemon.2. Combinetheeggs,vanilla,bergamotoil,lemonzestandjuicetogetherinalargebowl.Setaside.

3. Inasmallsaucepanheatedtolow,melttogetherthehoneyandoil.4. Stirthisintotheeggmix.5. Inanotherbowlmixtogethertheflour,poppyseedsandbakingsoda.6. SLOWLYfoldingently,ONLYuntiltheingredientsarejustmixed.7. Pourthebatterineachcupuntilitisabouthalffull.8. Bakefor20-25minutesoruntilaskewercomesoutclean,lessforminimuffins.

LunchboxBeefJerky

Theboyslovethisone!Youwillneedtoexperimentwiththisrecipeduetothedifferentvariablesinmeatthicknessandoventemps.Getstartedearlyinthedayduetolongcookingtimes.

Ingredients:

1lb(450g)beefsirloinsteak,cutintothinpiecesafewincheslong.

½cupcoconutaminos(orsoysauce)

*spicessuchaschilli,salt,pepperanddriedherbssuchasoreganoaretastybutoptional.

Directions:

1. Trimanyfatfromthemeat,thenputitinthefreezerfor30-60minstofirmup.

2. Removethesteakfromthefreezerandwithasharpknifecutthemeatagainstthegrain.Maketheslicesverythin,butkeepthemasevenlysizedaspossiblesodryingtimeisequal.Thebiggertheyare,thelongerdryingtimewillbe.

3. Putthebeefpiecesandoilinalargeplasticbag.4. Letthebeefmarinateovernightoratleastforfewhours.5. Preheattheovento160F(70C)fordehydratingthejerky.Leavetheovendoorslightlyajarwithateaspoon.

6. Useabsorbentpapertowelingtomopupanyexcessoilfromthemeat.7. Isuggestwatchingsomevideosherehowtomakebeefjerkyathome.8. Thereareseveralwaystocookthemeat-Placeintoafooddehydrator

(thisiswhatIdo)andcookforabout12hoursonthemeatsetting.orthreadoneendofeachpieceofmeatontoskewers,placingsidewaysinovenandallowtohangwithapancatchinganydripsunderneath,orlinetwobakingsheetswithaluminumfoil,placeracksontopofthemsothejerkywouldbeexposedtohotaironbothsides.

9. Placethejerkyontotheracks.Keepthemslightlyseparatetomakethemaccessibletoairanddryevenly.

10. Bakeforabout8-12hoursuntildrybutslightlypliable.Coolandstoreinanairtightcontainer.

ColdMiniToastTreats

Eitherbuyminitoastsfromthesupermarketormakeyourownbycuttingupsquaresofbread,drizzlewithalittleoilandpopintheovenuntilcrisp.Thesearegreatwhenyouneedsomethingflexibleforthelunchbox.Haveabagoftoastsinthepantryattheready,andacooler.Whencool,addasliceofcheese,dip,orcreamcheeseonthebottomandtopwithanythingyourchildlikes.Getcreative!Hereareafewfavoriteideasforthetoppings:cheese-ham-watercressavocadospread(withalittlelemonjuice)-tomatocheese-bacon-gratedcucumbercreamcheese-gherkinhummus-gratedcarrot-basilcreamcheese-sweetchilisauce-parsleycheese-cookedcoldmeat-dip

EasyRiceBubbleSlice

Don'tbuythoseunhealthyhighsugar,highfatsweetrubbishybarsfromthesupermarket!Thismaybeasweettreat,butyouknowexactlywhatisinit.

Ingredients:

130gbutter1/4cupsugar3Tbsnaturalhoney3tspsesameseeds1/2tspvanillaextract5cupsricebubblesorsimilarlowsugarricecereal

*Stealthbombcomingup...2tspchiaseedsandcrushedwalnutsormacadamianuts.

Directions:

1. Lineasandwichbakingtraywithbakingpaper.2. Placethebutterandsugarintoasaucepanandbringtotheboil.Stirinhoneyandboilforanother3mins.Stirinvanillaandsesameseeds.Removefromtheheat.Stirinricebubblesthenimmediatelypourintothelinedtray.

3. Pressdownthemixtureflatwitharubberspatulaorspoonthenallowtoset.

*Afavoritesweettreatinadditiontootherhealthyfoodinthelunchbox.

BaconWrappedChicken

Thisrecipeiseasy,youjustneedtomakethechickenpiecesfairlyuniforminsize,otherwiseallowthelargerpiecestocookforlonger.Ingredients:

Usebonelesschickencutintobitesizedpieces.Usebaconslicedintopieceslargeenoughtowraparoundthechickenpieces

Quantitywilldependonhowmuchyouwanttocookandsize.(Useabout2chickenbreaststo3rashersofbacon)Directions:

Heattheoventomediumhigh375F(190C)

1. Cutchickenintopieces.2. Cutbaconintostripsandfirmlywraparoundthechicken.3. Secureeachwrapwithtoothpicks(bothends)4. Bakeinamediumhotoventillgoldenbrown,abouthalfanhour.

Packupchilledwithasaladand/orfruit.Yum!

EasyHomemadeHummus

ThisisanonPaleolunchidea.Anotherflexiblerecipe.Experimentwithyourchild'sfavoriteflavors!

Ingredients:

1smallcanofboughtcookedchickpeas,about200gor14oz,drainedandrinsed4Tbspofyourfavoritesoftcheese(evencheddarisokay-trycoconutcreamfordairyfree)1Tbspoliveormacadamiaoil1Tbsplemonjuice1/2clovemincedgarlic1/2tspofyourfavoritegroundspicesuchascuminseedornutmeg(optional)saltandpeppertotaste

Directions:

1. Blendallingredientsinthefoodprocessoruntilsmooth,scrapingdownthesidesasyougo.

2. Dividedintoindividualcontainersreadyforthelunchboxorfridgeandkeepchilled.

PrunesWrappedinBlankets

Ingredients:

12pittedprunes(figsworktoo)12almonds,toastedorraw(optional)6thinslicesbacon

*Thealmondsurpriseinthemiddlemakeaniceaddition.Directions:

1.Heatovento450F(230C)2.Putanalmondineachpittedprune,wherethestonewas.3.Cutthebaconinhalfandwrapapieceofitaroundeachprune.Securewithacocktailtoothpick.4.Placeonabakingsheetandcookuntilthebaconiscrisp,about10minutes.Youwillneedtoturnit.5.Lunchboxdelightforboysandgirls,adultstoo!

EasySpicyCrabMeatDip

Onoccasionwhenwegofishingweareluckyenoughtocatchcrayfishorlobster,andthisisidealinthisdeliciousdip.Youcanalsousecannedtunaorsalmon,butdrainitwellfirst.Ingredients:

1tsplemonjuice1/2tsptomatopaste2Tbsphomemadeornaturalmayonnaise1largegherkinorpickledonion,finelydiced3dropsoffishsauce(optional)1smallcanofwhitecrabmeat,about5ouncesor120g.Ifyoucangetfresh...allthebetter!

Directions:

1. Blendallingredientswellinafoodprocessorexceptthecrabmeat.2. Stirinthecrabmeattothechunkyconsistencyyouwant.3. Divideintoairtightcontainers,besuretokeepthisdipwellchilledandhavecrackersortoastwithit.

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SuggestedGoodReads

Kid'snutritionandhealthcanbenefitfrommakingSmoothiesandJuicesathome.Theyarefabulouspartlyfrozenasachillerpackandcolddrinkinthelunchbox.Herearesomesuggestedgoodreads...

JuicingRecipesforHealth

PaleoSmoothies

SchoolTimeRecipes

SuperImmunityandNutrition

FreePaleoDessertBook

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Copyright

LunchBoxRecipes:Copyright©2014byJaneBurton

Copyright:TheauthorJaneBurtonhasexclusivelypublishedthisbookandholdsallcopyrightstoit.Agreatdealofworkhasbeenputintoproducingit.Nopartofthispublicationmaybereproduced,storedinretrievalsystem,copiedinanyformorbyanymeans,electronic,mechanical,photocopying,recordingorotherwisetransmittedwithoutwrittenpermissionfromthepublisher.Youmustnotcirculatethisbookinanyformatunlessaskingfirst.Thankyouforyourhonestyandunderstanding.

Disclaimer:Thisbookisfrommyexperiencespreparinghealthylunchesincludingsomerecipesfromfriendsandvariationsfromotherrecipebooks.Ithasbeenpreparedingoodfaith,withthegoalbeingtosharelunchboxrecipefavoriteswithothers.Iamnotliableinanywayhowyouchoosetousethisinformationasitisanaccountofmyownexperienceswhenmakinglunchesinthehomeenvironment.Ihavesetouttogivehelpfullunchboxrecipeideas.