Subscribe to our Newsletter

Email*

Contact Us

For nutrition consulting, workshops and catering enquiries please visit our Contact page.

Media Enquiries

For media partnerships, presenting and speaking enquiries please contact the team at 22:
PHONE
02 9211 1322
EMAIL
[email protected]
[email protected]

Instagram Slider

  • My waste not want not salad inspo for you this
    5 days ago by brownpapernutrition My waste not want not salad inspo for you this week - what’s a good hashtag for a no waste meal ?  #nowaste  or  #nowastedfood  or shall we create our own???? Anyway! This delicious number is made of roasted carrot tops in cinnamon, baked celery tops and leaves, leftover eggplant, pumpkin skins baked in cumin, random herb bits and the dregs of the seed snap jar all on the pretty outer leaf of the red cabbage You like? I dolloped it with some of the bits of the yoghurt pot around the edge mixed with olive oil and a squeeze
  • I created some space in my life recently and with
    1 day ago by brownpapernutrition I created some space in my life recently and with that opened the doors to meet and connect with so many gorgeous humans again. A few snaps from this week’s launch of the  @sporteluxe  first Table for 12 Dinners - bringing together such a beautiful bunch of women whom I felt so humbled to share time with Thank you  @sporteluxe   @biancamaycheah   @allyw_   @juliagiampietro  for creating this time for us to all TRULY CONNECT and to  @rosiescoogee   @angostura_au  for the incredible food and conscious cocktails I can’t wait for the next one and so cherish the time and conversation of the
  • Grilled asparagus smoked trout and the mossssstttt delicious hemp mustard
    3 days ago by brownpapernutrition Grilled asparagus, smoked trout, and the mossssstttt delicious hemp mustard creme! Yum!!! Plenty of essential fatty acids, nourishing proteins and as for the added bonus extras - did you know asparagus is rich in a bioflavonoid call 'rutin' ? Its role is to protect our cells from free radical damage, assist the body's production of collagen, and to strengthen capillaries so it's a wonderful nutrient for the health of our skin! Love knowing this when I'm devouring a yummy meal Would you like this recipe? It’s on the blog now for you! Much love, Jacq
  • Friday night  red wine and rocky road Oh yeaaaaah
    2 days ago by brownpapernutrition Friday night = red wine and rocky road Oh yeaaaaah, big week and that right there my friends is BALANCE. Have you made rocky road at home before? It's seriously awesome. I make mine with a coconut milk jelly instead of marshmallows (heaps of jelly recipes on the blog just swap out juice for coconut milk or cream and add some vanilla and honey / maple if you wish), then throw in whatever nuts I have on hand and fresh berries are the absolutely bomb in there too. I haven't in this one but please Aussies include STRAWBERRIES! Buy them,
  • PEANUT BUTTER OATS BARS!!! Hello hump day happiness! My gorgeous
    4 days ago by brownpapernutrition PEANUT BUTTER OATS BARS!!! Hello hump day happiness! My gorgeous friend Evie  @genevieve .writes made these for me - they're heavenly delicious, simple and nourishing. Great one for an after school treat or 3pm pick me up, such a good combo of healthy carbohydrates (oats / dates) and plant based proteins (peanut butterrrrrrrr). Peanut butter, all natural, no nasty extras added, has is one of the higher sources of amino acids in the nut butter family. If you team it with a grain like oats you deliver a variety of plant based aminos to the body with a simple sweep. Cool

How I pack a nutritious school lunch box

Been sharing quite a few of the lunchboxes I make for Jet on my instastories recently (@brownpapernutrition) and I’ve had so much lovely feedback, so I thought best to just pop them on here for reference.

As a nutritionist and having been in clinic with children I am most definitely aware of how different kids are with eating, what pleases one may not please the next and to be honest may totally disgust another. But, that doesn’t mean we give up and simply serve them just what they’ll eat to ensure they eat.

If you don’t expose your kids to new foods you’ll never know if they’ll try it and even if they hate it one week, the next week they may see one of their mates eating it and decide they’re open to it and then the game changes. Make sense?

Consistently show your kids a variety of foods so they are exposed to them, so that they learn, try, sometimes reject, but try again and ultimately one day they like it.

Also, don’t take on parent guilt if your lunchbox isn’t ‘pure’, ‘perfect’, ‘organic’ just get good quality foods in there, and experiment a bit, aiming for less of the processed foods. Yes there are a lot of terrible foods marketed to parents and kids alike, and yes there will be the purists, but if you just do your best for a healthy balanced lunch you’re on the right track.

You’ll see a bit further into the blog and images below we have some packaged foods in our lunches, but sometimes I, like lots of other parents, don’t have the time to make snacks, or it’s reaching the end of the week so we have a few back ups in the cupboard to see us through.

Plus by not trying to make the lunchbox too pure (per se – I’m not sure how else to put it!)  it means kids don’t feel that wretched resentment that they’re missing out on something. Best to expose them to all foods and let them know they can enjoy them, and in the long term give them the independence to make the right food choices for themselves. You hear me? Just do your best. We parents grew up in an era where there wasn’t as much processed and refined foods available and our parents made our lunches as so – revisit those ideas yeah?

Alright so here goes some of our lunch boxes:

Note: The larger box is Jet’s main lunch the small one morning tea / recess, it’s probably a bit heavier than a plastic one, but I prefer less plastic in our lives. Oh and these ones (they’re called Lunchbots) just look awesome too, so I kind of have a bit of fun packing them!

LUNCHBOX #1:

Morning tea: cherry golden tomatoes, tamari seeds, rice crackers, home made fruit wraps

Crunch n sip: carrot sticks

Lunch: wholemeal sandwich with vegemite and cheese plus a mandarin. Jet recently decided he liked vegemite and cheese which was bizarre because until now he’s hated vegemite. He tried one of his mates lunches at school and boom there was the interest! Random right?!?! So is that combo, but each to their own. Vegemite in my world is fundamentally weird. One of my lovely community / followers mentioned they make their own vegemite using tahini and tamari – I’m yet to try!


LUNCHBOX #2:

Morning tea: Jelly gummies honey and lemon, apple, cheese, homemade oat and raisin cookies

Lunch: kind of a picnic – organic beef sausages, rice crackers, carrots, olives, tomatoes. Admittedly the lettuce came home, I’m ok with that though as the rest was eaten and Jet loves greens otherwise.

Crunch n sip: red capsicum – it’s one of the sweeter vegetables and the perfect way to get veggies in

 

LUNCH BOX #3: 

Morning tea: fresh strawberries, jelly gummies made with watermelon juice and the other is raspberry coconut milk, cherry tomatoes, home made cookies, Chobani yoghurt (this isn’t a sponsored post) which is one of our few packaged items we keep to pop in lunches

Lunch: Wholemeal sandwich with tuna and avocado, lettuce and kiwi fruit. Lettuce eaten today – Jet seems to like the ice berg more than other curly lettuce, maybe the crunch factor!

Crunch n sip: carrots

LUNCHBOX #4:

Morning tea: orange, homemade muesli cookies (Jet actually gave me feedback he prefers less of the dried fruit in the cookies and like more the plain oat and sultana or good ole anzacs), cucumber, jelly gummies

 

Lunch: wrap with feta, tomato, lettuce, piece of cheese and some persimmon.

Crunch n sip: carrot sticks

LUNCHBOX #5

Morning tea: class put on the morning tea so it was just lunch needing packing

Lunch: tomato, feta, spinach sandwich on the charcoal buns leftover from our catering (Brown Paper Kitchen) olives, cheese, snow peas, dried apple

Crunch n sip: mandarin and cucumber

LUNCHBOX #6

Morning tea: homemade anzac cookies (winner all the time) made with olive oil as I didn’t have any butter on hand, olives, home made fruit wraps, carrot, Chobani

Lunch: Toasted cheese, rocket and tuna sandwich on sourdough, apple

Crunch n sip: cucumber

LUNCHBOX #6: how our lunches sometimes look as the week ends and we are low on home made snacks

Morning tea: popcorn, yoghurt, mandarin

Lunch: toasted cheese and pesto sandwich on sourdough, I found a sprouted sourdough and Jet wouldn’t have known, carrot sticks, and tomato cut in a star because fun food is often better received – try it!

Crunch n sip: capsicum sticks

LUNCHBOX #7

Morning tea: olives, capsicum, honey and lemon jelly gummies, apple

Lunch:organic sausages, charcoal bun with organic butter, tomatoes and lettuce

Crunch n sip: carrots

Afternoon tea: tamari almonds, home made fruit wrap, trying out the puffed chickpeas (Jet loved them, nice solution for a lil protein pick me up for arvo tea!) and a banana. The arvo tea didn’t go to school with him, it came to work with me, so that when I picked him up I had it on hand for snacking before sport. Unfortunately but also understandably for allergy reasons, nuts are not allowed in Jet’s school so I try to get them in outside of those hours.

LUNCHBOX #8:

Morning tea and crunch n sip only featured here as we did a lunch order for lunch. Lucky to have a great school tuck shop that serve up chicken stir fry, surfs up lunch boxes with boiled eggs and veggies, or pesto pasta (no nuts)

Morning tea: tomato, fruit wrap, kiwi fruit, yoghurt.

Crunch n sip: carrot sticks

Jelly gummies you’ve seen featured throughout vary based on what ingredients we have in the house. An abundance of lemons from my parents tree recently meant honey lemon were on, but if oranges and watermelon are in season we’ll use those. If we are running low on fruit and have frozen berries in freezer then we’ll defrost and use them! Same ratio for all of them and in particular in winter or cooler months they last just fine in the lunchbox. There are recipes over HERE for them…  The varieties below are watermelon and the other is coconut milk with raspberries. We’ve made them with greek yoghurt and some honey to sweeten before too – they were delish!


Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

No Comments

Post a Comment