Back to school: How to sneak healthy meals into kids’ lunchboxes

Does a feeling of uneasiness creep in when you think of the soon-to-be-here return to school? While some kids don’t mind the occasional broccoli or carrot treat, most turn their nose up at it. UAE-based nutritionist Farah Hillou offers some tips that’ll help you incorporate more colour, variety, fun and nutrition (vitamin C, folate, beta-carotene, magnesium and potassium) into your kids’ meals:

ZUCCHINI: Spiralize some zucchini (or sweet potato) and make a “zoodle” stir-fry with minced chicken and sliced bell peppers.

PUMPKIN: Add pureed pumpkin and/or finely chopped broccoli to homemade chicken nuggets.

MIXED VEGETABLES: Bake wholesome vegetarian croquettes or samosas using lentils and vegetables like peas, carrots, and sweet potato.

FRIES: Use an air-fryer (or your oven) to make “fries” out of sweet potato or parsnips.

PANCAKES: Make savoury muffins or pancakes by adding grated carrots, zucchini or cauliflower.

HEALTHY CHIPS: Make healthier chips by finely slicing sweet potato, carrot, beetroot and zucchini then baking until crispy.

TOMATO SAUCE: Upgrade a standard tomato sauce by adding carrots, red bell peppers, celery, beets, and onions.

MUFFINS: Throw in finely chopped zucchini, broccoli, mushrooms and spinach to muffins or fritters. Or try some superfood - blueberry, strawberry - additions.

HUMMUS: Mix steamed and pureed beetroot or butternut squash to hummus and labneh.

SMOOTHIE: Create a rainbow smoothie using a variety of fruits (berries, mango) and vegetables (kale, spinach). Feel free to add in frozen zucchini or cauliflower for a thicker texture (with barely any taste change).

PASTA: Make a healthier Alfredo sauce by pureeing together steamed cauliflower and roasted garlic. Add in herbs like oregano or others, as desired.