Welcome to The Grain Free Lunch Box ebook. In this ebook you ll find a wealth of knowledge to help you plan grain free lunch boxes, including recipes, tips and strategies to help take the stress out of lunch box preparation. My family, which includes my 2 young boys, have been following a healing diet called The GAPS Diet which is a diet void of all Grains, Gluten, Wheat, Refined Sugar and all processed foods. As my kids school lunch boxes are Grain Free, I have spent a great deal of time experimenting with recipes (to make sure the kids would eat all the food!) and strategies to ensure that lunch box preparation is a breeze. And, importantly, that the food in the lunch box actually gets eaten and doesn t come home, destined for the rubbish bin. All of that hard work has now been compiled together into this ebook for you. All recipes are Nut Free too as a majority of schools today (including my children s) have a strict nut free policy. It s important to find out from your school if there are other foods (such as eggs) that your child is not allowed to bring to in their lunch box, to ensure there are no potential problems. Dairy is excluded as well because I know it s problematic for a lot of children. Even with my kids one copes with dairy better than the other. I do hope that you will find many a strategy and recipe in this ebook which will help to reduce your lunch box preparation stress. Jolene www.yummyinspirations.net 2015 Jolene Sloam www.yummyinspirations.net 2
Section 1 - Lunch Box Nutrition 2015 Jolene Sloam www.yummyinspirations.net 3
Non-Dairy Calcium Sources As this book is Dairy Free, here is a list of nourishing, non-dairy sources of calcium. Broccoli as mentioned on the previous page broccoli isn t exactly a kid favourite, so experiment to try and include broccoli in some form in your kid s regular diet. Cabbage one of my kids adores sauerkraut, so consumes a tiny portion of the nourishing ingredient from time to time. Figs on their own they are delicious, also try Fig Cookies in the baked treats section of this ebook for a wholesome way of including figs in your kids lunch box. Oranges simply sliced and included as the fruit portion of the lunch box. Seaweed a square of seaweed may be a little overwhelming, try use a cookie cutter (such as stars or hearts) to cut shapes from a square of seaweed and place star or heart shaped seaweed pieces scattered through their lunch box. Sesame Seeds (check your school s policy of whether sesame seeds are classed along with nuts and banned!) Spinach, Kale, Bok Choy & other leafy green vegetables 2015 Jolene Sloam www.yummyinspirations.net 4
Get The Kids Involved When you get the kids involved in preparing their food, you may be surprised at what they choose to put in their lunch box when they have (a little) control over it. After a long period without eating eggs, (his choice, not mine!) my oldest decided to make himself scrambled eggs for his lunch box, just so he could use the whisk! He proceeded to EAT the eggs as well, so it really can help them to broaden their eating horizons, just getting them in the kitchen with you. Take them with you shopping for ingredients, maybe even to a market where they are surrounded by fresh ingredients to choose from. Shop together and give them the option should we get oranges or apples? or do you want roast chicken or chicken with coconut? let them make the decision, while giving them a couple of options which you are prepared to make. Kids love their independence and helping them feel like they are in control of their lunch boxes should reap great rewards for the whole family. 2015 Jolene Sloam www.yummyinspirations.net 5
Section 2 Lunch Box Organization & Planning 2015 Jolene Sloam www.yummyinspirations.net 6
Lunch Box Packing Tips When choosing a lunch box, make sure your child can easily open the lunch box! Pack an ice pack if need be, to keep the food cool. Check though, you may have access to a fridge to store your child s food until lunch just be sure to communicate with their teacher that their food is in the fridge, and with your child too so they know where to go to retrieve their lunch box. Chop food into bite sized pieces, wherever possible to avoid the need for cutlery. If cutlery is needed for more complicated food, check your schools policy on bringing cutlery from home before sending them in with something that may be confiscated. Pack as much as you can the night before so it s not a rush in the morning and to avoid anything being forgotten. Don t forget the water bottle! Ensure it s clean and well labelled. Pack a note to inspire them and make them smile (though try not to embarrass them!). Feel free to borrow our family motto - You can do anything! Find a formula that works for your family, pop it into a planner and stick it on your fridge to make your lunch box packing life easier. 2015 Jolene Sloam www.yummyinspirations.net 7
Bento Basics I interpret the concept of Bento Lunch Boxes to basically be presenting meals in little compartments using enticing shapes, textures and accessories. It can be a fun way to present food to kids that has more of a likelihood of being eaten than plain presentation. I found my bento supplies storage box (pictured above) at IKEA. It helps keep me organized and just looking into the box I get tons of ideas for fun bento lunch box ideas. To get started making bento lunch boxes, these are just some of the basics which will enable you to create engaging masterpieces: Food Picks I often use in place of cutlery. An easy way for kids to pick up food in tiny, bite sized pieces. Vegetable Cutters cut shapes from cucumber, carrots, red pepper or fruit. Egg Mould make shapes from hard boiled eggs. Rice Mould form shapes from cauliflower rice. Decorative/Muffin Cups an easy way to divide food into sections and brighten up the lunch box. Mini Sauce Containers cute way to store homemade tomato or other sauce. With just a few items you ll find that the possibilities are endless! Just let your creativity flow. Even better get the kids involved and let them choose which Bento accessories they would like to include. Just another tactic to improve your chances of them actually eating their lunch and reducing food waste. Be warned though it can get a little addictive once you get started... 2015 Jolene Sloam www.yummyinspirations.net 8
Section 3 Lunch Box Recipes and Food Ideas 2015 Jolene Sloam www.yummyinspirations.net 9
Meat and Chicken Pictured above: Chicken Nuggets, 5 Vegetable Meatloaf and Sweet and Sour Chicken 2015 Jolene Sloam www.yummyinspirations.net 10
Fish Pictured above left to right: Fish Nuggets Fish Poached in Coconut Milk Tuna and Pumpkin Burgers 2015 Jolene Sloam www.yummyinspirations.net 11
Fish Nuggets The kids go crazy for these nutty, crunchy Fish Nuggets. I find that a day in the fridge gives them a milder fishy taste, which makes them even more easily eaten by a picky eater. Note: I haven t specified quantities for the flour, egg or seeds because it depends on the size of your fish fillet. I use small plates and cover the bottom with the flour or seeds and beat 1 egg in a large bowl and top up as need be. 1 White Fish Fillet (Ideally Local, Wild, Fresh and Sustainable) Coconut Flour Egg/s Sesame Seeds Coconut Oil, for frying 1. Cut the fish into bite sized pieces, ensuring there are no bones present. 2. Get prepared for the crumbing process by laying out a plate with the coconut flour, a bowl with the beaten egg and a plate with the sesame seeds. 4. First place each nugget in the flour to coat, then dip in the egg and finally roll it around in the sesame seeds to crumb completely. 5. Once crumbed, place the nuggets on a plate in the fridge for half an hour. The extra fridge time helps the nuggets to "set" in their coating. 6. Heat a little coconut oil in a large frying pan and, when hot, place the fish nuggets in the frying pan and cook until golden on both sides and cooked through. Makes 10 to 12 Nuggets 2015 Jolene Sloam www.yummyinspirations.net 12
Banana & Coconut Pancakes These pancakes are super sweet treat thanks to the inclusion of coconut and banana. 3 Eggs 1 Banana, mashed ½ Cup Coconut Milk ¼ Cup Coconut Flour Coconut Oil, for frying 1. In a large bowl, beat the eggs until smooth. 2. Mix the banana and coconut milk through the beaten eggs. 3. Finally mix the coconut flour through the pancake batter until smooth. 4. Place in the fridge for at least 15 minutes to give the coconut flour a little time to absorb some of liquid ingredients and thicken. 5. Heat the coconut oil in a large frying pan. 6. When hot, carefully, drop 1 to 2 tablespoons of the batter per pancake. 7. Cook until set then flip and cook the other side until golden. Makes 12-16 2015 Jolene Sloam www.yummyinspirations.net 13
Rainbow of Vegetables Including as many different vegetables as possible from a rainbow of colours provides a wide spectrum of nutritious goodness. Experiment with different colours, textures and tastes and get the kids involved you could take the kids on a shopping trip with the goal being to buy a vegetable of every colour of the rainbow. This is a wonderful way to introduce them to new and exciting vegetables and just another way of getting them involved in the food that goes into their lunch box, thereby increasing the likelihood that the food will be eaten... 2015 Jolene Sloam www.yummyinspirations.net 14
Rhubarb Jam Rhubarb is actually a vegetable, not a fruit as is commonly thought. Rhubarb tastes similar to berries so if you have a fussy eaters in your midst, it's a great way to introduce a new vegetable, knowing that has a similar taste to strawberries and is likely to be accepted. 1 Bunch Rhubarb 1/3 Cup Raw Honey (or more to taste) 1/4 Cup Water 1. Slice the rhubarb into pieces and throw them into a pot. Please be aware that the leaves are actually poisonous. Ensure you cut all the leaves off and discard them before slicing the rhubarb stalks to cook with. 2. Pour the honey over the rhubarb in the pot, and then pour over the water. 3. Turn the stove on to medium heat and bring up to the boil. 4. Once boiling, lower the heat and simmer for 25 to 30 minutes, stirring occasionally to help break up the bigger rhubarb pieces. 5. Cook until smooth or the jam has reached your desired consistency. 6. Allow to cool and then pour the jam into a jar. If you prefer a smoother texture, then purée the jam in a blender and/or push it through a sieve. 7. Store in the fridge and use within a few days. Makes Approximately 2 Cups (depending on the size of your rhubarb bunch) 2015 Jolene Sloam www.yummyinspirations.net 15
Pumpkin Fritters My family have a long love affair with fritters I ve experimented with zucchini and beetroot, but pumpkin is by far the favourite. These fritters are super easy to prepare and are packed full of nourishing ingredients, including a generous carbohydrate portion to keep the kids energy levels up for their busy day at school. 2 Cups Raw, Grated Pumpkin 2 Eggs 1 Tablespoon Coconut Flour Salt & Pepper, to taste Coconut Oil, for frying 1. In a large bowl combine the grated pumpkin, eggs, coconut flour and salt & pepper. 2. Heat the coconut oil in a large frying pan. 3. When the coconut oil is hot, carefully drop tablespoons of the fritter batter, flattening slightly. 4. Cook for a few minutes until browned and set, then flip and cook the other side. 5. Once both sides are golden and the pumpkin is cooked through remove from the frying pan to a plate to cool. Makes 8 2015 Jolene Sloam www.yummyinspirations.net 16
Baked Treats Pictured above: Raspberry Muffins Banana & Coconut Bread Ginger Cookies 2015 Jolene Sloam www.yummyinspirations.net 17
Ginger Cookies These cookies have a subtle ginger flavour and the kids just love them. Ginger is great for aiding digestion and has anti-inflammatory properties too making these nutritious cookies. I use freshly grated ginger but you could always substitute with ground ginger if you prefer. 4 Eggs 2 Tablespoons Raw Honey ¼ Cup Coconut Oil ½ Cup Coconut Flour 1 teaspoon grated ginger Pinch of salt 1. Preheat oven to 170ºC/338ºF and line a baking tray with well greased baking paper. 2. In a large bowl, using an electric beater beat the eggs until thick and pale yellow. 3. Beat in the honey and coconut oil until smooth. 4. With a spoon, gently mix through the coconut flour, ginger and salt until a large cookie dough ball forms. 5. Place tablespoons of the cookie dough onto the prepared baking tray. 6. Bake for 10 to 12 minutes or until golden and cooked. Makes 16 2015 Jolene Sloam www.yummyinspirations.net 18
Thank You! You have now reached the end of your preview of The Grain Free Lunch Box. As you can see there is a wealth of information to help you plan and prepare lunch boxes which are Grain, Gluten, Dairy, Nut & Refined Sugar Free. You can now download your full copy here. All the best, Jolene www.yummyinspirations.net P.S. I share my family s food adventures on my website www.yummyinspirations.net. Be sure to subscribe to Yummy Inspirations (if you re not already subscribed) to receive free updates and exclusive subscriber only content and special offers. 2015 Jolene Sloam www.yummyinspirations.net 19