3 healthy and tasty Mediterranean diet recipes for kids' school lunch boxes, from a nutritionist
- The Mediterranean diet has benefits for children and adults alike.
- Registered nutritionist Rhiannon Lambert shared three Mediterranean-inspired lunches for kids.
The Mediterranean diet is considered one of the healthiest ways to eat, and you can reap the benefits wherever you live.
The diet prioritizes vegetables, fruit, whole grains, legumes, fish, and olive oil and allows wine and dairy in moderation, while red meat, fried and processed foods, refined grains, and saturated fat are limited.
The Mediterranean diet has been linked to an array of health benefits, such as a reduced risk of heart disease, cancer, and Alzheimer's disease. It's beneficial for both adults and children alike, with one small 2014 study finding children with obesity who adopted it saw their BMI and levels of glucose and fats in the blood improve after 16 weeks.
But some tweaks should be made for kids. For example, the American Academy of Pediatrics recommends that children consume whole milk until the age of two, and of course alcohol is illegal for under-21s in the US.
Rhiannon Lambert, registered nutritionist and author of "The Science of Nutrition," shared with Insider some of her favorite Mediterranean diet-inspired recipes that are perfect for kids' school packed lunches.
Pesto pasta
"This recipe is such a cunning way to sneak some greens into your fussy child's lunch box," said Lambert, who has a recipe e-book specifically for lunchbox recipes. "It's full of vitamins, minerals, and protein, and the pasta will help to provide the brain with glucose (the brain's preferred energy source), vital for a long learning day at school!"
Serves 2
Ingredients:
110 grams (1 cup) farfalle pasta, dried
80 grams (3 ounces) ham, flaked
16 cherry tomatoes
Handful pine nuts
1 apple, sliced
For the basil and spinach pesto:
2 handfuls spinach, chopped
Handful basil, chopped
1 clove garlic
1 tbsp pine nuts
1 tbsp parmesan
Juice ½ lemon
2 tbsp olive oil
Pinch of salt
Method
1. Preheat the oven to 356 degrees Fahrenheit (180 degrees Celsius), and line a baking tray with foil or parchment paper. Lay the tomatoes out over the baking tray and drizzle with olive oil. Bake in the oven for approximately 15 minutes, until softened.
2. Meanwhile, place a saucepan full of water over a medium heat and bring to the boil. Pour in the farfalle pasta and gently boil for eight to 10 minutes. Once cooked, drain and set aside.
3. To make the basil and spinach pesto, place all the pesto ingredients in the
food processor and blend for two to three minutes until it forms a smooth paste.
4. In a large bowl, stir the pesto through the pasta, and add the cooked tomatoes and flake over the ham. Leave to cool before dividing into lunchboxes, and sprinkle over the pine nuts, and extra parmesan, if desired. Serve with fresh fruit such as apple slices.
Sweet potato and black bean burritos
"These burritos are bursting with veggie goodness and are loaded with black beans, roasted sweet potatoes, and flavorful spices," Lambert said. "Bursting with fiber and protein, the black beans will help to build and repair the body as the children grow and keep them full all through the afternoon."
Makes 4 wraps
Ingredients:
1 sweet potato (approx. 350 grams (12 ounces)), peeled and cubed
1 teaspoon smoked paprika
Salt and pepper
½ red onion, diced finely
¼ red pepper, sliced lengthways
½ tsp cayenne pepper
½ tsp ground coriander
1 tsp garlic powder
1x 400 gram tin (2 cups) black beans, rinsed and drained
250 grams (1 ¼ cup) cooked brown rice
4 tortillas (corn or wheat)
2 balls (approx. 100 grams) cooked beetroot, grated
1 avocado, sliced
2 handfuls salad leaves, chopped
2 tbsp grated vegan cheese
2 tbsp soy yogurt
Juice ½ lime
Olive oil
For the tomato salsa:
½ red onion, diced
¼ red pepper, diced
¼ orange pepper, diced
6 cherry tomatoes, quartered
100 milliliters tinned chopped tomatoes
½ tsp smoked paprika
Pinch chili flakes
Method
1. Preheat the oven to 392°F (200°C). Add the sweet potato cubes to a bowl and sprinkle with the smoked paprika and a pinch of salt and pepper. Toss to combine, drizzle with olive oil, and stir to ensure it is evenly coated.
2. Spread the sweet potato cubes out over a baking tray. Bake in the center of the oven for 20 to 25 minutes, until lightly browned and tender. Flip the potatoes half way through cooking.
3. While the sweet potato is cooking, prepare the rest of the filling. Pop a frying pan over a medium heat, and drizzle over some olive oil. Once beginning to heat through, add the diced onion and cook for three to four minutes until softened and beginning to brown. Add the cayenne pepper, ground coriander, and garlic powder and cook for another two minutes, until fragrant.
4. Add the black beans and red pepper to the pan and stir into the onions. Then add in the cooked rice, and stir to combine. Heat through thoroughly, for around another four to five minutes. Once cooked, add the roasted sweet potatoes to the pan and toss to combine.
5. To make the salsa, mix all of the ingredients together in a bowl, and season to taste.
6. To assemble the burrito, scatter half of the lettuce leaves over each tortilla. Top with the veggie and rice mixture, before spreading over the chopped beetroot. Finally, layer with the sliced avocado, and top with a tablespoon of the salsa, a drizzle of yogurt, a squeeze of lime juice, and some grated cheese, if desired. Fold in the sides, roll the tortilla up lengthways, hold it tightly in place, and cut in half.
7. Serve with salad, and enjoy any remaining salsa with some crudités and toasted tortilla.
Veggie fritters
"This fritter was inspired by the Greek dish 'Kolokithokeftedes' — a long Greek word which translates to a courgette fritter made with grated courgette, dill, mint, onion, egg, and flour," Lambert said. "My recipe sneaks a few more varieties of veggies in, which not only adds color and texture, but also serves as a great source of fiber, hydration, and provides them with essential vitamins and minerals."
She added: "The eggs and milk will provide the protein and fat, and the flour will act as a starchy carbohydrate source, meaning it's the perfect balanced recipe for any lunchbox. They are a real winner for a younger crowd and can be batch-cooked and frozen for ultimate ease later on."
Makes 10-12 fritters
Ingredients:
180 grams (1 ½ cups) flour (self-raising or plain + 1 teaspoon baking powder)
2 eggs, lightly whisked
125 milliliters milk
1 carrot
½ red pepper
½ onion
120 grams (¾ cup) sweetcorn, drained
120 grams (¾ cup) frozen peas
Handful fresh parsley
1 teaspoon dried mixed herbs
Olive oil
Salt and pepper
Sour cream or natural yogurt mixed with 1 tbsp lemon, chopped cucumber and spring onion
Method:
1. Place the flour in a large mixing bowl and create a well in the center. Add the egg and milk and stir gently until a smooth batter forms. The batter should be thick but drop easily from the spoon. Cover and set aside for at least 15 minutes while you prepare the veggies.
2. Peel the carrot and grate finely, finely dice the pepper and onion, and drain and rinse the sweetcorn. Finely chop the parsley.
3. Bring a saucepan of water to the boil and cook the peas for two to three minutes, until they rise to the surface of the water, and then drain them. Once the batter is rested and air bubbles are beginning to form, add in all of the veggies and stir well to combine. Sprinkle in some dried mixed herbs, and a pinch of salt and pepper.
4. Pop a large non-stick pan over a medium heat and drizzle with olive oil. For each fritter, carefully add two tablespoons of batter into the pan, shaped into a circle. Aim for batches of three to four, depending on the size of your pan, and allowing room for spreading. Cook the fritters for one to two minutes until the fritter is firm and golden in color on the underside, then flip with a spatula and repeat on the other side, until just cooked through. Transfer to a plate and repeat with the remaining batches.
5. Allow the fritters to cool before popping them in a lunchbox with sour cream or yogurt. Alternatively, enjoy warm.