1. Cook pasta in a large saucepan of foiling water, following cooking times on packet.  Drain and refresh in cold water.
2. Combine pasta, corn, peas, capsicum, carrot and half the cheese in a large bowl.
3. Spoon mixture into 3 lightly greased 6 hole non-stick muffin tins.
4. Whisk together the eggs & milk in a jug and pour over pasta mix.  Sprinkle with remaining cheese.  Top each muffin with a halved cherry tomato.
5. Bake in a moderate oven, 180 degrees, or until golden brown.  Cool to cool for 10 mins and then turn onto a cooling rack.

1. Finely slice cabbage and combine with other salad ingredients
2. Combine dressing ingredients and toss through coleslaw just before serving

1. Remove stem and leaves from beetroot and quarter unpeeled beetroot
2. Toss beetroot in half the oil and place on a lined baking tray and bake at 190 degrees for 15 mins
3. Toss sweet potato in remaining oil, place on baking tray with beetroot and continue to bake for a further 30 mins or until vegetables are tender
4. When beetroot is cool enough to handle, peel
5. Toss rocket, beetroot, sweet potato, macadamia nuts and feta together in a large bowl
6. Combine dressing ingredients and gently fold through salad

Bored with the usual lunchbox fare?  Try these kid friendly suggestions to increase interest in eating at school!

1. Preheat oven to 180 degrees Celsius.  Grease a 17x27cm slice pan.  Line with baking paper.
2. Combine dry ingredients.  Whisk together milk and egg.  Add to flour mixture and mix to combine.
3. Spoon into prepared pan.  Bake for 25-30 mins or until firm.  Stand for 15 mins before turning on to cooling rack,  Once cool slice in to 18 pieces.

1 red and 1 yellow capsicum, cut in to chunks

1. Preheat oven to 200 degrees Celsius.
2. Spray a non-stick baking tray with olive oil. Combine capsicum, pumpkin, onion, zucchini & seasoning.  Roast for 30 mins or until pumpkin is tender.
3. Add quinoa to a saucepan.  Add stock and heat until a gentle boil.  Turn heat to low and cover.  Cook for 15 minutes or until quinoa is tender.  Remove from the heat and allow to sit for 10 mins.  All the liquid should be absorbed by now.
4. Remove vegetables from oven and place in a large bowl.  Add quinoa, parsley and juice from the lemon.
5. Divide in to 4 poritons,  Top with ¼ of the yoghurt and ¼ of the pumpkin seeds.
6. Serve with fish, chicken or chickpeas if desired.

Healthy eating for active kids

The school year has started once again, and many children will be involved in various school activities, school sports and club sports. With so much to do, so little time, and lots of driving about the greater Brisbane area (and sometimes beyond!) a lot of planning is needed, particularly when it comes to food. Here are a few tips to ensure that your active child is eating well and has enough energy to last their busy week!

• Make sure your child has a good breakfast every morning. If they have early sport or training and cannot stomach a meal beforehand, try a liquid breakfast or pack breakfast to be eaten afterwards. Check with your school if the canteen is open for breakfast and what food is served – this may be a quick and easy option, providing choices are nutritious (for example, cereal and low fat milk, toast with spreads, jaffles with various fillings).
• Some children have long days, and usually won’t be home until just before dinner. This means they need a lunch box packed with nutritious food that is still appealing at 4pm! Remember to try and include something from each food group: breads/cereals, vegetables/salad, fruit, dairy or alternative, and meat or alternative. Sending along a cold or frozen water bottle will help keep the lunch box cool.
• Let your child help make their own lunch (with supervision). They will be more inclined to eat it if they know what has been packed and can plan what they want to eat and when.
• Not all children like sandwiches! Lunchtime is usually easily taken care of with a trusty sandwich, but there are many children that refuse to eat them. Alternatives can include: wraps, rice/corn crackers with spreads or tuna, fresh salads, rice or pasta salads, or leftovers from the night before.
• Children need to go to bed at an appropriate time to get a good night’s sleep to refuel for the next day. Some children cannot sleep well on a full stomach, so ensure dinner is early enough so your child has some down time to digest and relax before bed.

If you are worried that your child does not eat enough, never seems hungry, or is a fussy eater, and you feel that they may not be getting all the important nutrients that they need, please contact one of our dietitans for further information.

12 slices multigrain bread

2/3 cup Basmati rice

1. Preheat oven to 200 degrees Celsius.  Grease a Texas or normal size muffin pan.
2. Cook rice as per instructions on packet.  Allow to cool.
3. Combine rice, chicken, tomatoes, cheese, onion, basil and eggs.  Season to taste.
4. Spoon into prepared pan.  Bake for 15-20 mins until cakes are firm to the touch.  Stand in pan for 5 minutes before turning onto a wire rack to complete cooling.  Wrap in plastic wrap ready for lunches.

Other Lunch box ideas

• Fruit skewers with yoghurt dip
• Veggie dippers with hommos
• Leftover roast meat with salad on a wrap
• Leftover chicken, cut up apple & lettuce salad
• Leftover veggies mixed with egg and cheese made into fritters
• Tuna mixed with creamed corn
• 4 bean mix mixed with mild salsa, cheese & avocado
• Crackers with cheese & tomato
• Can of baked beans

Salad not appealing when the temperature is low? Try these warm winter lunch ideas to warm you up without spreading you out!

Quick winter soup Serves 2

1 tblsp olive oil
1 onion, chopped
1 long red chilli, seeds removed, finely chopped
1 celery stalk, chopped
1 carrot, chopped
1 tsp ground cumin
1 tsp ground coriander
1 cup canned red lentils, rinsed, drained
1 L chicken or vegetable stock
½ cup low fat natural or greek yoghurt to serve

1. Heat the oli in a large saucepan over medium heat, add the onion, chilli, celery and carrot. Cook for 2-3 mins.
2. Add the spices and stir for a further minute.
3. Add the lentils and stock, bring to the boil and simmer for 8-10 minutes or until lentils are tender.
4. Season to taste. Serve with ¼ cup low fat yoghurt each.

Zucchini, carrot & ham slice Serves 6

2 tsp olive oil
150g sliced ham, finely chopped
1 brown onion, finely chopped
6 eggs
1/3 cup low fat milk
3 zucchini, coarsely grated (squeeze to remove excess fluid)
2 carrots, coarsely grated
1/3 cup plain flour

1. Preheat oven to 200 degrees Celsius. Line an 18cm-square cake pan with baking paper. Heat oil in a non-stick frying pan over medium heat. Add ham, onion and cook, stirring often for 8-10 minutes or until soft. Set aside to cool.
2. Whisk eggs and milk together. Season to taste. Stir in zucchini, carrot and ham mixture. Stir in flour.
3. Spoon into pan and smooth the surface. Bake for 30-35 mins or until set and golden.
4. Cool for 15 minutes before cutting into pieces. Serve with leftover vegetables or a packet of frozen vegetables for a quick but warm lunch.