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Recipes
Family meal to school lunch box ideas
We are all about making life simple, convenient and fun for families to nourish themselves. in conjunction with health coach Sybilla Levenston we have developed these nutritious and fun recipes for the whole family to try. Plus you get 2 meals for the effort of one with every recipe being lunchbox friendly for the next day.
Caramelised onion, roast beetroot, sweet potato and feta tart
Caramelised onion, roast beetroot, sweet potato and feta tart
A healthy tart that is packed with veggies, yummy for dinner and even yummier for lunch the next day.
Prep Time: 60 Mins
Shelf Life: 4 Days
Organic Ingredients:
1 Sweet potato
1 Brown onion (thinly sliced)
1 Beetroot
1/2 Bunch kale
2 Sheets puff pastry
200g Feta
2 Tbsp. roasted pine nuts
1 Sprig of thyme
1 Splash balsamic vinegar
Recipe:
1. Peel and slice sweet potato into thin disks and beetroot into cubes. Bake with olive oil and fresh thyme at 180 degrees for 45 mins until soft.
2. On a pan fry onion with some balsamic vinegar. When cooked add the kale and allow to soften.
3. Place puff pastry onto a flat baking dish (filo pastry would also work). A good idea is to blind back it for 15 mins (at the same time as the baked veggies) just to get a small rise before you add the filling.
4. When everything is baked, evenly layer the partially cooked pastry with sweet potato, beetroot, caramelised onion, kale, feta and pine nuts.
5. Place back in the oven and cook for another 20 minutes. If the edges are starting to burn, lower heat to 120 degrees.
6. When pastry has puffed and looks golden brown it’s time to tuck in!
Nutrition Heroes:
Sweet Potato – High in vitamin A which is important for vision.
Kale – Loaded with folate essential for growth and development
Beetroot - Filled with antioxidants for healthy red blood cells.
Onion: Full of B6 which helps with cognitive function.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
A healthy tart that is packed with veggies, yummy for dinner and even yummier for lunch the next day.
Prep Time: 60 Mins
Shelf Life: 4 Days
Organic Ingredients:
1 Sweet potato
1 Brown onion (thinly sliced)
1 Beetroot
1/2 Bunch kale
2 Sheets puff pastry
200g Feta
2 Tbsp. roasted pine nuts
1 Sprig of thyme
1 Splash balsamic vinegar
Recipe:
1. Peel and slice sweet potato into thin disks and beetroot into cubes. Bake with olive oil and fresh thyme at 180 degrees for 45 mins until soft.
2. On a pan fry onion with some balsamic vinegar. When cooked add the kale and allow to soften.
3. Place puff pastry onto a flat baking dish (filo pastry would also work). A good idea is to blind back it for 15 mins (at the same time as the baked veggies) just to get a small rise before you add the filling.
4. When everything is baked, evenly layer the partially cooked pastry with sweet potato, beetroot, caramelised onion, kale, feta and pine nuts.
5. Place back in the oven and cook for another 20 minutes. If the edges are starting to burn, lower heat to 120 degrees.
6. When pastry has puffed and looks golden brown it’s time to tuck in!
Nutrition Heroes:
Sweet Potato – High in vitamin A which is important for vision.
Kale – Loaded with folate essential for growth and development
Beetroot - Filled with antioxidants for healthy red blood cells.
Onion: Full of B6 which helps with cognitive function.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
Veggie sheperds pie.jpg
Veggie Shepherd’s Pie
A wholesome and hearty meal that your kids will look forward to for dinner and even lunch the next day.
Prep Time: 60 Mins
Shelf Life: 5 Days
Organic Ingredients:
1 Zucchini
2 Carrots
1 Onion
1 Cup of Fresh Corn
3 Celery Sticks
1 Parsnip (or 1/4 pumpkin)
5 Potato (sweet potato will work too)
1 Cup Green Lentils
300 mL Veggie Stock
2 Sprig Thyme
2 Sprig Rosemary
150mL Red Wine (optional)
Recipe:
1. Dice all veggies and place in a hot pan to soften.
2. Boil potato/sweet potato and in a separate pot, boil the lentils
3. In the pan add the herbs, stock and red wine, allow to simmer for 10 minutes.
4. Drain and mash up the potatoes.
5. Transfer the veggies from the pan into an oven safe dish. Pour lentils over the top and mix well.
6. Layer the mashed potato over the top and cook in the oven for a further 15 minutes.
Nutrition Heroes:
Zucchini – A great source of manganese which regulates blood glucose levels.
Potato – High in resistant starch for healthy gut bacteria.
Carrot – Contains vitamin A which is vital for eye health and immune function.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
A wholesome and hearty meal that your kids will look forward to for dinner and even lunch the next day.
Prep Time: 60 Mins
Shelf Life: 5 Days
Organic Ingredients:
1 Zucchini
2 Carrots
1 Onion
1 Cup of Fresh Corn
3 Celery Sticks
1 Parsnip (or 1/4 pumpkin)
5 Potato (sweet potato will work too)
1 Cup Green Lentils
300 mL Veggie Stock
2 Sprig Thyme
2 Sprig Rosemary
150mL Red Wine (optional)
Recipe:
1. Dice all veggies and place in a hot pan to soften.
2. Boil potato/sweet potato and in a separate pot, boil the lentils
3. In the pan add the herbs, stock and red wine, allow to simmer for 10 minutes.
4. Drain and mash up the potatoes.
5. Transfer the veggies from the pan into an oven safe dish. Pour lentils over the top and mix well.
6. Layer the mashed potato over the top and cook in the oven for a further 15 minutes.
Nutrition Heroes:
Zucchini – A great source of manganese which regulates blood glucose levels.
Potato – High in resistant starch for healthy gut bacteria.
Carrot – Contains vitamin A which is vital for eye health and immune function.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
Sweet Potato and Broccoli Gratin.jpg
Delicious individually portioned veggie frittata that are both beautiful and yummy!
Prep Time: 60 Mins
Shelf Life: 2 Days
Organic Ingredients:
1 Sweet Potato
1 Broccoli
1 Onion
1 Bunch Kale
1.5 Cups Almond Milk (or enough to cover nearly all layers)
200g Ricotta
1 Cup Green Lentils
1 Tbsp. Chia Seeds
5 Lasagne sheets (optional for 1 layer)
Recipe:
1. Peel and slice sweet potato into thin disks.
2. Finely chop onion, broccoli and kale.
3. Sautee the onion until soft and brown in a pan, then add the broccoli, kale, ricotta and mix well.
4. Layer sweet potato on the bottom of an oven dish.
5. Spread some of the ricotta, broccoli, kale and onion over the top of the sweet potato.
6. Repeat until you have at least 3 layers.
7. Pour milk over the top.
8. Cook at 180 degrees for 45 mins (or until sweet potato is cooked)
Tip: Cover with foil so as not to burn the top layer
Nutrition Heroes:
Sweet Potato – High in vitamin A which is essential for growth and development.
Kale – A natural source of calcium for strong bones.
Broccoli - A great source of folate which helps the production of healthy red blood cells.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
Prep Time: 60 Mins
Shelf Life: 2 Days
Organic Ingredients:
1 Sweet Potato
1 Broccoli
1 Onion
1 Bunch Kale
1.5 Cups Almond Milk (or enough to cover nearly all layers)
200g Ricotta
1 Cup Green Lentils
1 Tbsp. Chia Seeds
5 Lasagne sheets (optional for 1 layer)
Recipe:
1. Peel and slice sweet potato into thin disks.
2. Finely chop onion, broccoli and kale.
3. Sautee the onion until soft and brown in a pan, then add the broccoli, kale, ricotta and mix well.
4. Layer sweet potato on the bottom of an oven dish.
5. Spread some of the ricotta, broccoli, kale and onion over the top of the sweet potato.
6. Repeat until you have at least 3 layers.
7. Pour milk over the top.
8. Cook at 180 degrees for 45 mins (or until sweet potato is cooked)
Tip: Cover with foil so as not to burn the top layer
Nutrition Heroes:
Sweet Potato – High in vitamin A which is essential for growth and development.
Kale – A natural source of calcium for strong bones.
Broccoli - A great source of folate which helps the production of healthy red blood cells.
--
SYBILLA LEVENSTON | NUTRITIONIST
w: www.billofhealth.com.au
e: sybillalevenston@gmail.com
Clourful Stuffed Capsicum
Colourful Stuffed Capsicums
From this week’s box we are using capsicum, kale, mushroom, broccoli and cherry tomatoes to create… Colourful Stuffed Capsicums. A healthy and nutritious meal with a Mexican twist. These organic veggies are packed with vitamins A and C, with none of the nasty toxic residues found on conventionally grown produce. What’s more, they are high in fibre, wholegrains and protein. Kids will love choosing colours and filling their own capsicums.
Prep time: 25 mins
Cook time: 10 mins
Shelf life: 3 days
Organic Ingredients:
3 colourful capsicums
4 medium mushrooms
½ container of cherry tomato
3 kale leaves
3 broccoli florets
2 cups brown rice
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 teaspoon ground coriander seed
Pinch of cinnamon
1 onion
1 garlic glove
400ml vegetable stock
1 tablespoon olive oil
Recipe:
1. Cook brown rice in vegetable stock (it’s tastier).
2. Cut the capsicum’s hat off and let the kids hollow out the middle.
3. Place on a baking tray to cook for 15 mins at 180 degrees or until slightly soft.
4. Finely chop onion, garlic, mushroom, tomato, broccoli.
5. Sauté onion and garlic with olive oil. Add sweet paprika, ground coriander seed, cumin and a pinch of cinnamon in with the onion and garlic.
6. Add in the rest of the vegetables and allow to soften.
7. Combine the rice and mix well.
8. Ask the kids to stuff their own capsicum bodies with mixture and cook for a further 10 mins.
The Heroes:
Tomatoes - Contain an antioxidant called lycopene which is suggested to promote healthy cardiovascular function and reduce the risk of certain cancers.
Broccoli - Vitamin C which helps build healthy connective tissue (vital in wound healing) and aids absorption of the essential mineral Iron.
Capsicum - High in B vitamins which facilitate cellular metabolism and efficient energy production. Gives kids longstanding energy for learning and playtime.
Kale - 100g of kale contains 15% of daily calcium requirements. forming healthy bones and teeth in growing children.
Toxicity of Non-Organic*:
Capsicum - Can contain 49 pesticide residues that cant just be washed off because they can penetrate the skin of the vegetable.
Tomato - Can contain 35 pesticide residues including 6 neurotoxins
*this data was complied from USA info curtesy of whatsonmyfood.org
From this week’s box we are using capsicum, kale, mushroom, broccoli and cherry tomatoes to create… Colourful Stuffed Capsicums. A healthy and nutritious meal with a Mexican twist. These organic veggies are packed with vitamins A and C, with none of the nasty toxic residues found on conventionally grown produce. What’s more, they are high in fibre, wholegrains and protein. Kids will love choosing colours and filling their own capsicums.
Prep time: 25 mins
Cook time: 10 mins
Shelf life: 3 days
Organic Ingredients:
3 colourful capsicums
4 medium mushrooms
½ container of cherry tomato
3 kale leaves
3 broccoli florets
2 cups brown rice
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 teaspoon ground coriander seed
Pinch of cinnamon
1 onion
1 garlic glove
400ml vegetable stock
1 tablespoon olive oil
Recipe:
1. Cook brown rice in vegetable stock (it’s tastier).
2. Cut the capsicum’s hat off and let the kids hollow out the middle.
3. Place on a baking tray to cook for 15 mins at 180 degrees or until slightly soft.
4. Finely chop onion, garlic, mushroom, tomato, broccoli.
5. Sauté onion and garlic with olive oil. Add sweet paprika, ground coriander seed, cumin and a pinch of cinnamon in with the onion and garlic.
6. Add in the rest of the vegetables and allow to soften.
7. Combine the rice and mix well.
8. Ask the kids to stuff their own capsicum bodies with mixture and cook for a further 10 mins.
The Heroes:
Tomatoes - Contain an antioxidant called lycopene which is suggested to promote healthy cardiovascular function and reduce the risk of certain cancers.
Broccoli - Vitamin C which helps build healthy connective tissue (vital in wound healing) and aids absorption of the essential mineral Iron.
Capsicum - High in B vitamins which facilitate cellular metabolism and efficient energy production. Gives kids longstanding energy for learning and playtime.
Kale - 100g of kale contains 15% of daily calcium requirements. forming healthy bones and teeth in growing children.
Toxicity of Non-Organic*:
Capsicum - Can contain 49 pesticide residues that cant just be washed off because they can penetrate the skin of the vegetable.
Tomato - Can contain 35 pesticide residues including 6 neurotoxins
*this data was complied from USA info curtesy of whatsonmyfood.org
Fritter Bites and Home Made Tzatziki
Flavour packed, bite-sized goodies that are ideal finger food for school lunches.
Cook Time: 45 mins
Shelf Life: 5 days
Organic Ingredients:
Fritters:
2 Zucchinis
2 Carrots
1 Sweetcorn (Kernels)
1 ½ Cup Chickpea Flour
1 Teaspoon Baking Powder
1/2 Cup Almond Milk
1 Teaspoon Chia Seeds
1 Pinch of Salt
Tzatziki:
1 Cup Organic Greek Yoghurt
1 Cucumber
1 Garlic Clove
3 Sprigs Dill (Chopped)
1 Squeeze of Lemon Juice
1 Pinch of Salt
Recipe:
1. Grate zucchini and carrot then squeeze all liquid out using a tea towel.
2. Combine all fritter ingredients in a large mixing bowl and mix well (add more milk if dry and more flour if wet).
3. Form into bite sized balls.
4. Bake in the over for 15 mins at 200 degrees.
5. Grate cucumber (squeeze dry) and mince garlic.
6. Combine all tzatziki ingredient in small bowl and mix well.
7. Keep in the fridge until ready to serve.
Nutrition Heroes:
Zucchini – A great source of manganese which regulates blood glucose levels.
Carrot – Contains vitamin A which is vital for eye health and immune function.
Cucumber – Filled with vitamin B5 which helps in the production of red blood cells.
Cook Time: 45 mins
Shelf Life: 5 days
Organic Ingredients:
Fritters:
2 Zucchinis
2 Carrots
1 Sweetcorn (Kernels)
1 ½ Cup Chickpea Flour
1 Teaspoon Baking Powder
1/2 Cup Almond Milk
1 Teaspoon Chia Seeds
1 Pinch of Salt
Tzatziki:
1 Cup Organic Greek Yoghurt
1 Cucumber
1 Garlic Clove
3 Sprigs Dill (Chopped)
1 Squeeze of Lemon Juice
1 Pinch of Salt
Recipe:
1. Grate zucchini and carrot then squeeze all liquid out using a tea towel.
2. Combine all fritter ingredients in a large mixing bowl and mix well (add more milk if dry and more flour if wet).
3. Form into bite sized balls.
4. Bake in the over for 15 mins at 200 degrees.
5. Grate cucumber (squeeze dry) and mince garlic.
6. Combine all tzatziki ingredient in small bowl and mix well.
7. Keep in the fridge until ready to serve.
Nutrition Heroes:
Zucchini – A great source of manganese which regulates blood glucose levels.
Carrot – Contains vitamin A which is vital for eye health and immune function.
Cucumber – Filled with vitamin B5 which helps in the production of red blood cells.
Healthy Organic banana Bread
It's easy to make healthy snacks for your kids.
sybilla levenston: Health coach
sybilla's health coaching business "Bill of Health" is all about real food, realistic goals and keeping it simple. Scientifically-backed nutritional advice to help others feel good through food is at the heart of the business. Billy is a qualified Nutrition and Health Coach. She has a Masters of Communications, an Advanced Certificate in Human Nutrition and is completing a Bachelor of Nutritional Science. Her work with My Organic School is all about replacing the humble sandwich with some organic, delicious, nutritious and kid friendly dinner to lunch box meals. Easy recipes, cutting school lunch prep time in half and getting kids involved and inspired.
Sybilla Levenston Health and Nutrition Coach
0423 708 809
Inst: billofhealthnutrition
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