We know a lot of you out there have kids so in Episode 34 of @brownpapernutrition Instagram series “GOOD GUTS” we have Julia @nudie_rudie_lunchbox on board to talk good gut foods for your kids (and yours!) lunch box.
1. Wholegrain bread – Baker’s Delight Capeseed, 2 slices = 7g fibre
2. Berries – raspberries, 1 cup = 8g fibre, nearly half the daily fibre requirement for an 8 yo
3. Beans – chickpeas from the tin, or Mexican beans nachos style, rich in galactooligosaccharides to feed gut microbes
4. Oats – provide resistant starch for gut bacteria, KOJA bites, homemade muesli slice, or Jacq’s Oat Prune Choc Cookies too
5. Yoghurt – live cultures for microbial diversity, aiming for low or no added sugar
6. Chia or hemp seeds – tiny but mighty, adding fibre, omega 3 and texture added to top of yoghurt – MunchMe Clusters
7. Water – forget juice boxes – kids need water during the day to support gut motility and regularity
Watch here for how we bring these foods into a lunchbox and more on the details of building it into a lunchbox to follow….
1. Sandwich: keeping it simple with a classic Vegemite and cheese sandwich (on Cape Seed bread – that’s 7g of fibre in two slices!) or hummus on sourdough for another tasty fibre rich combo for kids.
2. Berries for polyphenols and antioxidants
3. Munchme pumpkin seed clusters for protein + crunch
4. Serve of yoghurt for probiotics with hemp seeds and raspberries for another fibre boost.
5. And because balance matters, we’re adding a piece of @nudie_rudie_lunchbox homemade Anzac Slice which is not only delicious but a source of whole grains and oats in the lunch box 💛 or Jacq’s Choc Chip prune oat and olive oil cookies (check the post before this for the recipe!)
Here’s Julia’s Homemade Anzac Slice recipe:
Makes ~12 pieces
Ingredients:
* 2 Weetbix biscuits, crushed (½ cup)
* 1 cup plain flour
* 1 cup shredded coconut
* 1 cup brown sugar
* 1 cup rolled oats
* 180g butter
* ¼ cup golden syrup
* 1 tsp bicarb soda
Directions:
1. Heat oven to 180°C (160°C fan forced) and line a 20cm square tin.
2. In a large bowl, combine Weetbix, flour, brown sugar, coconut, and oats.
3. Melt butter and golden syrup in a saucepan over low heat. Once bubbling, add bicarb soda and let it froth.
4. Pour into dry ingredients and mix to combine.
5. Press into the prepared tin and bake for ~30 minutes or until golden brown.
6. Cool completely before slicing.
Freezes beautifully for up to 3 months — perfect for ready-to-go lunchbox snacks
Find your perfect lunchbox with Nudie Rudie Lunchbox – use code JACQ10 at checkout for 10% off (not in conjunction with any other discounted offer)
