School Lunches

WA's schoolkids are about to head back to school for another year, and we've got all the tips and tricks to pack the perfect lunch box for their first day back.

Dietician Susie Burrell's top three tips:

• Give kids a choice in what's packed in the lunchbox.

• Don't pack anything you know they don't like.

• Sneak in some veggies every day.

Susie has put together some quick, simple lunchbox recipes. You can download the full HIF start-of-school-year nutrition booklet at: http://www.hif.com.au/sites/hifcomau/assets/public/File/School%20Food%20Booklet/HIF_Lunchbox_Ideas_2015.pdf

Recipes featured on tonight's show:

Hawaiian wrap

• 1 flat mountain bread

• 1 teaspoon sweet chilli or barbecue sauce

• 1 pineapple round*

• 25g 97% fat-free ham

• Sprinkle of reduced fat cheese

Spread the mountain bread with a thin layer of cause. Top with pineapple, ham and cheese and wrap tightly.

*Blot the pineapple with a paper towel, then wrap it in ham to prevent the wrap from going soggy.

Banana Berry Muffins

• 2 cups plain flour

• ½ cup oats

• 3 tablespoons brown sugar

• 1 tablespoon honey

• 1 tablespoon baking powder

• 1 ripe banana, mashed

• ½ cup frozen berries

• ¾ cup low fat milk

• 75 grams margarine

• 1 egg

Mix the flour, oats, sugar and baking powder. In a separate bowl, combine the banana, berries, milk, margarine, honey and egg.

Add the wet mixture to the dry ingredients slowly, until combined.

Spoon the mixture into muffin tins. Bake at 190◦C for 20 minutes, or until cooked. Allow to cool before serving.

Stuffed Avocado

• ½ medium avocado, seed and 2 teaspoons of flesh removed

• 95g can tuna

• 2 tablespoons mayonnaise

• ½ cup corn

• ¼ lemon

Mix together the tuna, corn, mayonnaise, and avocado. Spoon the remaining mixture into the avocado and squeeze with lemon to stop it going brown.