7 tasty and healthy ideas for a halal lunchbox
Author of My Persian Kitchen Atoosa Sepehr and food content creator Safwaan Al-Khayr share nutritious, cost-effective recipes to take to school
For many families, finding the time and money to make nutritious packed lunches for children to take to school can be a burden. Many Muslim parents are also concerned about ensuring lunches are halal, filling and nutritious enough, and affordable.
To help, Atoosa Sepehr, nutritionist and bestselling author of From a Persian Kitchen, and food content creator Safwaan Al-Khayr, known as 267KITCHEN, share quick and nourishing ideas to fill your children’s lunchboxes as they go back to school.
Atoosa Sepehr
Egg cups
Choline and omega-3 are essential for our brain health, especially when kids are growing up, but they’re often lacking in most of our food. There are, however, a lot of nutrients in these egg cups. Delicious hot or cold, these mini frittata-like cups are rich in flavour and perfect for both the brain and the lunchbox. Turmeric, cumin and cinnamon add subtle warmth and flavour.
Method
Grab six eggs, mushrooms, red pepper, chopped dill and 100g of feta cheese. After slicing the vegetables, fry them in butter or olive oil until softened but not fully cooked. In a bowl, whisk the eggs with spices of choice — I recommend cinnamon, turmeric, cumin, salt and black pepper.
Fold in the fried vegetables plus two-thirds of the feta cheese. Place the mixture into a muffin tray, sprinkle the remainder of your feta cheese and bake for about 20 minutes. You should get at least six cups. These keep well and make great next-day, grab-and-go lunchbox additions.
Mini salmon fish cakes
The reason I chose this dish is the focus on salmon. Salmon is an oily fish that is very high in omega-3, which is one of the best things we can have for our brain health. Potatoes are also very high in potassium and very good for us in general. These kid-friendly cakes can be eaten cold, on their own or tucked into a sandwich or wrap.
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Method
Bake salmon with rosemary, butter and salt, then mash it in with boiled potatoes, parsley, coriander, turmeric, salt and black pepper. Add an egg to bind, shape into patties, and gently pan-fry in olive oil for around two minutes on each side.
Stuffed dates
This is a great dessert and, again, very good for brain health owing to their antioxidants. Stuff walnuts, peanut butter or dark chocolate chips into the dates so children won’t find it boring. You can also try various combinations of fillings, including blueberries — which are high in antioxidants — and nuts.
Safwaan Al-Khayr
Nastha pasta
I’m Bengali and this is something we make often when we have guests coming over. It’s quick to cook and is more of a light meal. It’s also very kid-friendly and incorporates a lot of protein.
Method
Soft-boil some chopped potatoes and then fry them with onions, turmeric, salt and curry spices until the onions have caramelised and the potatoes are evenly cooked. Add peas for colour, then toss everything together with four eggs so the eggs scramble in the pan. Then add in the boiled pasta or noodles and mix together. This should allow for three to four portions.
Chicken tenders with custom sauce
This is one of the easiest lunches to make. You can get halal chicken tenders from places like Costco, the frozen section of your local butchers or your local Asian shop. The tenders can be added into wraps or sandwiches, making them easier to handle at school, and you can customise the sauces.
Method
Air-fry or oven-bake the chicken tenders. Meanwhile, fry garlic and onions, then stir in your favourite sauces such as barbecue or sweet chilli sauce. Or add some chilli sauce for spice. Once cooked, coat the tenders with the sauce while they’re hot.
Beef broccoli stir fry
This savoury dish is bright with veggies so is a balanced addition to lunchboxes that can be paired with rice or noodles.
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Method
Marinate beef strips in all-purpose seasoning, salt, chilli flakes and bicarbonate of soda. Fry garlic, ginger, bay leaves and onions until soft. Add a few drops of chilli sauce, spicy tamarind water, sriracha, oyster sauce and sugar. Fry for five minutes, add a splash of water, then turn the heat down. Separately, fry the beef in batches, then combine with sauce and steamed broccoli.
Mushroom pasta
I don’t have kids but one thing I really enjoyed when I had a packed lunch was pasta because it’s easy to eat and doesn’t make too much of a mess. This creamy comfort dish comes together in the time it takes to cook pasta.
Method
Boil spaghetti until al dente. Meanwhile, in a separate pan, fry garlic in butter, add thick-cut mushrooms and, for about three portions of pasta, stir in half a cup of double cream, a tablespoon of cream cheese, a spoon of pasta water, black pepper and mixed herbs. Toss with the pasta and finish with grated cheese to serve.
