Back to school with The Simple Healthy Delicious Life

Words Sofía Gallardo

Feeding people is Sofia’s job and also her passion. After having children she realised how crucial our role as caregivers is, and her focus quickly went to creating nutritious meals that were also quick to make and enjoyable for the kids.

Lunchboxes are an important part of the daily food intake that school age children require.

Five times a week, every week of the school year, we have to think of options to fill their tummies while they expand their knowledge.

For every caregiver time is scarce and precious, making store bought options great for speed and efficiency. But, being the person who checks the charts at the back of the packaging at the supermarket, Sofia was not surprised to see that almost all snacks, bars, cereals and food marketed for children were full of sugars, additives and flavourings.

This prompted her to make as much as she could of what goes into her children’s lunchboxes.

And she encourages you to do so too, because, yes, life is busy, but good food equals a healthy and happy kid; and what better legacy can you give them than health.

Healthy homemade lunchboxes don't have to be boring or time consuming to make. Here are Sofia’s tips to start the new school year ticking all the (lunch) boxes: healthy, easy and yummy!

• Educate kids about healthy choices.

• Keep it simple.

• Leftovers are your friend.

• Make it colourful.

• Prepare ahead of time.

• Don't be too strict, give kids the freedom to have occasional treats.

• Use fruit and vegetables that are in season.

• Read the labels; there are some good options out there, just look past the colourful packets and remember if it's too cheap it’s probably not real food.

• Involve kids in the planning, grocery shopping or cooking; they’ll be more invested in trying new foods.

• Be a role model; if your kids see you eating it they’re more likely to give it a go.

Raspberry compote

Swap commercial yoghurt pots for a reusable food pouch with dairy or non dairy yoghurt in it topped with this compote. Use any type of fruit you like (in season or frozen) and adjust amounts of sugar according to fruit sweetness.

INGREDIENTS:

• 1 pack (450g) frozen raspberries

• 1/3 cup raw sugar or coconut sugar or brown rice syrup or maple syrup or honey (if using honey, reduce amount to 1/4 cup as it is sweeter than the rest)

• 1 orange, juice and finely grated zest

• 2T chia seeds

INSTRUCTIONS:

• Add frozen raspberries, sugar (or sweetener of choice) and orange juice and zest to a saucepan on medium heat.

• When it reaches boiling point, reduce heat and stir occasionally until raspberries are soft and cooked (10 to 12 minutes).

• Once done, remove from the heat and stir in chia seeds making sure they are all mixed with the juices. This will help to thicken the compote. Blend using a stick blender or leave chunky.

• Transfer to a glass jar, letting it cool before storing in the fridge for up to a week. Or freeze in ice cube moulds.