As our kids get older (and braver with food!), it’s the perfect time to pack in more variety – and with it, more fibre, colour, and plant diversity to keep their gut microbes thriving. In Episode 38 of GOOD GUTS on @brownpapernutrition we put together an amazing gut loving lunchbox for teenager with Julia from @nudie_rudie_lunchbox.
Now, let’s build a gut loving lunchbox to send to school with your teenager:
- Lemongrass tofu bánh mì – packed with julienned veggies for fibre + phytochemicals to feed the gut.
- Avocado – around 5g of fibre in just half a medium avo!
- Seasonal fruit like mangoes – rich in prebiotic fibre to keep things moving.
- Coconut, strawberry & lime chia pudding – 10g of fibre per serve from chia, one of the richest sources around.
- Chocolate bliss balls – made with dates and oats for beta-glucan, a soluble fibre that supports the gut lining and blood sugar balance.
- Air-popped popcorn – a simple, wholegrain crunch that supports a healthy gut microbiome.
- Wholefood chocolate chunk brownie by Jacq and @mt_elephant bake mix range – an easy, delicious lunchbox win that’s still gut-loving.
Because feeding teens well is about balance, we teach them through a lunchbox like this that food that feels and tastes this good, does your gut some good.
Keen for tofu banh mi and lime strawberry chia pudding recipes to make some gut loving goodness to pop in your kids’ lunchboxes too? Check the recipes below… and if you’re eyeing off the Nudie Rudie Lunchbox range, be sure to use code JACQ10 at checkout for 10% off your purchase.
TOFU BANH MI by @nudie_rudie_lunchbox
For the tofu:
• 250g firm tofu
• 1 tbsp soy sauce
• 1 tbsp vegetable oil
• 1 tsp sesame oil
• 2 bulbs lemongrass, minced
• 1 clove garlic, minced
Vegetables
• 1 Lebanese cucumber, julienned
• ½ bunch spring onions, julienned or red onion thinly sliced
• 2 carrots, peeled and julienned
• Chilli (thinly sliced)
To assemble
• 1 Vietnamese-style crusty roll per person (allow a few extra for leftovers)
• Whole-egg mayonnaise
• Butter lettuce or similar leafy lettuce
• Fresh coriander leaves, picked
1. Prepare the tofu
Pat tofu dry and slice into thick strips. In a small bowl, whisk together soy sauce, vegetable oil, sesame oil, lemongrass, and garlic. Add tofu and gently toss to coat. Marinate for at least 30 minutes (or up to 2 hours for more flavour).
2. Prepare the vegetables
Peel and julienne your carrot, cucumber, and onion.
3. Cook the tofu
Heat a non-stick pan or BBQ grill over medium-high heat. Cook tofu for 2–3 minutes per side, until golden and slightly caramelised. Brush with a little extra marinade as it cooks for added flavour.
4. Assemble the rolls
Slice rolls lengthwise. Spread generously with whole-egg mayonnaise, then layer on lettuce, pickled vegetables, cooked tofu, and coriander leaves and sliced chilli.
5. Serve
Enjoy immediately while the rolls are fresh and crusty. Perfect for a light dinner or lunchbox leftovers the next day.
STRAWBERRY LIME CHIA PUDDING by @nudie_rudie_lunchbox
2 cups of frozen or fresh strawberries
1 x 400ml tin of light coconut milk
1/2 cup chia seeds
2 Tbs maple syrup
1 tsp vanilla bean paste (optional)
Zest of 1 lime
Place all ingredients into a blender and blitz. Refrigerate for 2 hrs or until set. Keep for up to 5 days in an air tight container in the fridge.
