Get the whole family involved in preparing these tasty treats.

Preparation Time: 15 minutes

Cooking Time: -

Serves: 4

Ingredients:

• 250g bean vermicelli
• 8 rice paper (spring roll) wrappers
• 1 carrot, peeled and julienned
• 1 punnet bean sprouts
• 1 red capsicum, thinly sliced
• 1/2 head iceberg lettuce, shredded
• 1 bunch Vietnamese mint, shredded

DIPPING SAUCE (optional)

• 1 tabs sweet chilli sauce
• 1/2 tablespoon white vinegar
• 1/2 tablespoon fish sauce

Method:

1. Soak vermicelli noodles as per packet directions till soft.
2. Taking just one at a time, soften rice paper in large shallow bowl of warm water until pliable.
3. Transfer softened rice paper to a damp tea towel and lay flat.
4. Lay a small amount of each ingredient on centre of rice paper allowing a margin all around for
   rolling.
5. Roll into a parcel and set aside on a plate.
6. Serve with or without dipping sauce.

Lunch is all wrapped up!

Preparation Time: 10 minutes

Ingredients:

• 1 piece lavash bread
• ⅓ cup drained canned salmon in brine
• 1 thin slice avocado (2 teaspoon)
• ½ cup lettuce or salad greens
• 4 slices cucumber
• 4 capsicum rings
• ¼ spanish onion, thinly sliced
• freshly ground black pepper
• 300ml carton low fat flavoured milk
• 1 banana
• 1 cup grapes
• 2 Ryvita® biscuits + ½ tsp canola margarine + 1 tsp vegemite
• 1 bottle of water

Method:

1. Spread the avocado on the lavash
2. Place the salmon chunks in a thin line along one edge of the lavash.
3. Add salad vegetables, season with pepper and roll.
4. Wrap in cling wrap.
5. Pack wrap into your Lunch & Snack cooler bag along with the other ingredients listed above to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugars.

A low fat version of an American favourite.

Preparation Time: 10 minutes

Cooking Time: 2 minutes

Serves: 1

Ingredients:

• 2 slices mixed grain bread
• 1 tsp canola margarine or mayonnaise OR 2 tsp reduced fat mayonnaise
• 1 lean bacon rasher (grilled, fat trimmed)
• ½ cup lettuce
• ¼ cup spring onions sliced
• 4 slices tomato
• 4 slices green capsicum
• black pepper
• 1 banana
• 1 cup watermelon
• 200g natural yoghurt
• 1 Tbsp pistachio nuts
• 1 bottle diet ginger beer

Method:

1. Spread margarine / mayonnaise thinly on the bread.
2. Layer bacon, lettuce & other salad vegetables and season to taste with pepper.
3. Pack into HWFL Lunch & Snack cooler bag with the other ingredients listed to guarantee you have healthy food on hand to power you through the day.
4. The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A "souped up" meal ready in minutes.

Preparation Time: 10 minutes

Cooking Time: varied

Serves: 1

Ingredients:

• 300ml pumpkin or other free food vegetable soup
• 1 medium wholegrain bread roll
• 1 tsp canola margarine
• 3 cruskits
• 2 Tbsp reduced fat dip e.g. Skinny Dip
• 1 medium tomato
• black pepper
• 1½ cups fresh strawberries
• 200g natural yoghurt
• 1⁄4 cup dried fruit

Method:

1. Fill your Lunch & Snack cooler bag with the items listed to guarantee you have healthy food on hand to power you through the day.
2. The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

When time is of the essence - a no mess, no preparation necessary, just "pack it and go" lunch.

Preparation Time: 1 minute

Serves: 1

Ingredients:

• 1 plain crunchy muesli bar
• 1 cup canned fruit
• ¼ cup dried fruit
• 1 cup popcorn (air-popped, no added fat)
• 400g can chicken, noodle, vegetable soup
• 300ml skim cappuccino or hot chocolate (packet mix or purchase freshly made)
• 1 can diet lemonade

Method:

1. Fill your Lunch & Snack cooler bag with the items listed to guarantee you have healthy food on hand to power you through the day.
2. The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A fabulous way to use up that left over roast beef from last night's dinner!

Preparation Time: 5 minutes

Serves: 1

Ingredients:

• 2 slices mixed grain bread
• 1 tsp canola margarine
• 2 thin slices roast beef
• 1 tsp mustard pickles
• 1 small tomato sliced
• ½ cup of thinly sliced capsicum rings and celery
• 1 small carrot, grated
• 150g Fruche® (reduced fat)
• 1 banana
• 6 dried apricot halves
• 3 Vita Weat® biscuits + ½ tsp canola margarine + 1 tsp vegemite
• 1 bottle water

Method:

1. Spread the bread thinly with margarine and mustard pickles.
2. Layer roast beef, tomato, carrot & other vegetables between the 2 slices of bread.
3. Pack sandwich into the Lunch & Snack cooler bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

An easy to prepare lunch that you can enjoy "al fresco".

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 1 cup mixed lettuce or salad greens
• 4-6 cherry tomatoes
• 1 small carrot sliced into sticks
• 3-4 slices cucumber
• ¼ cup bean sprouts
• 40g reduced fat cheddar cheese (cubed) or ¼ cup grated
• 1 slice chicken breast, no skin
• 2 tsp no fat or fat reduced dressing
• 1 mixed grain bread roll + 1 tsp canola margarine
• 1 cup canned fruit in natural juice
• 2 rice cakes + 2 tsp peanut butter
• 1 whole banana
• 1 bottle water

Method:

1. Combine all salad ingredients, chicken and cheese in an air-tight plastic container.
2. Store dressing in a small container to dress salad just prior to serving.
3. Pack both containers in your HWFL Lunch & Snack cooler bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A delicious way to use up leftover pasta and veges!

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 1 cup cooked pasta
• ½ cup canned flavoured crushed tomatoes such as basil and oregano
• 1 cup cooked vegetables such as zucchini, carrot, broccoli, pumpkin
• ⅓ cup tuna canned in springwater, drained (50g)
• ¼ cup reduced fat grated cheddar cheese
• 6 dried apricots (halves)
• 1 cup canned fruit in natural juice
• 10 rice crackers with 3 Tbsp tomato based salsa

Method:

1. Combine pasta, and vegetables and stir through tomato mix.
2. Top with cheese and pack into an air-tight container.
3. Place inside your HWFL Lunch & Snack cooler bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A delicious wholesome wrap.

Preparation Time: 5 minutes

Serves: 1

Ingredients:

• 2 slices mixed grain bread or 1 wholemeal lavash
• 1 tsp canola margarine
• 1 slice of lean chicken breast or ¼cup chopped BBQ chicken with skin removed
• 2 lettuce leaves
• 2 tsp chilli sauce
• ½ cup coleslaw salad mix with 2 tsp reduced fat mayonnaise
• 200g natural yoghurt
• 1 orange
• 3 Vita Weat® + ½ tsp canola margarine + 1 tsp vegemite
• 1 Tbsp mixed nuts
• 1 bottle of water

Method:

1. Spread margarine and chilli sauce on bread.
2. Layer chicken, lettuce and coleslaw mix between the 2 slices of bread or roll up into a wrap with the lavash.
3. Pack into your Lunch & Snack bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

Gluten free doesn't need to be boring!

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 4 rice cakes
• 1 slice lean roast beef
• 40g reduced fat cheese or 2 reduced fat cheese single slices
• 4 tsp mango chutney
• 1 cup mixed salad leaves or baby spinach
• 8 cherry tomatoes
• 1 green apple
• 1 banana
• 10 rice crackers + 5 tsp hommus
• 1 bottle water

Method:

1. Fill your Lunch & Snack box with the ingredients listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A delicious way to make use of spaghetti dinner leftovers.

Preparation Time: 15 minutes

Serves: 1

Ingredients:

• 1/3 cup lean cooked mince
• ½ cup commercial, low fat, tomato-based pasta sauce (<3 g fat per 100g)
• 1 cup spaghetti or other pasta (cooked)
• green salad (½ cup lettuce, 1 tomato diced , 6 slices cucumber, 3 olives, 2 tsp fat free dressing)
• 300ml carton reduced fat flavoured milk
• 1 mandarin
• 1 snack pack tub of fruit
• 2 adora cream wafers or milk arrowroot biscuits
• 1 bottle water

Method:

1. Stir sauce and mince through pasta and pack into airtight container.
2. Toss all salad ingredients together and pack them into an airtight container.
3. Add both to your Lunch & Snack box along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A taste of the middle east.

Preparation Time: 10 minutes

Cooking Time: -

Serves: 1

Ingredients:

• 1 cup cooked couscous
• 4 cherry tomatoes, halved
• 10 green beans
• ½ cup steamed or dry-baked pumpkin
• 10 small olives (in brine)
• 1 Tbsp pine nuts or pistachio nuts
• ½ Tbsp balsamic vinegar
• ¼ cup dried fruit
• 200g natural yoghurt + 1 banana
• Eggplant dip + 10 rice crackers
• 1 bottle soda water with lime

Method:

1. Mix vegetables and vinegar through couscous.
2. Sprinkle nuts on top and pack into your HWFL Lunch & Snack bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

Lunch with a touch of Mexico.

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 2 medium tortillas
• ½ cup cooked lean burritos
• mince with kidney beans
• 1 cup shredded lettuce
• 1 medium tomato, sliced
• ½ Lebanese cucumber, diced
• 150g reduced fat Fruche®
• 1 cup canned fruit in natural juice
• 1 apple
• 1½ Salada® (6 quarters) + ½ tsp canola
• margarine + 1 tsp vegemite
• 1 bottle water

Method:

1. Roll mince mixture and salad ingredients in the tortillas, wrap in plastic wrap and pack into your HWFL Lunch & Snack box along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

This lunchbox choice is no turkey!

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 1 wholemeal Lavash bread
• 50g turkey breast
• 1 Tbsp cranberry sauce
• 1 cup shredded lettuce
• ½ Lebanese cucumber, sliced
• Handful snow pea sprouts
• 2 slices avocado
• 2 cups watermelon
• 2 small pikelets
• ¾ cup pretzels
• 1 bottle water

Method:

1. Spread cranberry sauce along one side of lavash sheet.
2. Line with turkey meat, add vegetables and avocado and roll up lavash sheet to form a wrap.
3. Pack into your HWFL Lunch & Snack bag along with all the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A delicious Thai Beef Salad.

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 1 cup mixed mesculan salad leaves
• ¼ cup bean sprouts
• 1 small carrot and ¼ capsicum cut into thin strips
• 1⁄3 cup lean roast beef cut into strips
• 1 Tbsp chopped peanuts

DRESSING:

• 2 tsp soy sauce
• 1 tsp sesame oil
• 2 tsp sweet chilli sauce

• 1 cup popcorn (air popped, no added fat)
• 300ml reduced fat flavoured milk
• 4 dried dates
• 1 apple
• 10 rice crackers with 2 Tbsp light Philadelphia
• cream cheese and 2 tsp sweet chilli sauce

Method:

1. Mix vegetables, beef and peanuts together with the dressing and store in an airtight container.
2. Pack into your HWFL Lunch & Snack bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

Pure perfection!

Preparation Time: 10 minutes

Serves: 1

Ingredients:

• 1 wholemeal pita bread
• 2 slices lean deli ham
• ½ cup rocket
• ¼ Lebanese cucumber sliced
• 4 rings red capsicum
• 2 tsp sweet chilli sauce
• ¾ cup pretzels
• 1 cup passionfruit & peach fruit salad
• 10 flavoured rice crackers
• 300ml skim cappuccino or hot chocolate
• 1 bottle water

Method:

1. Drizzle chilli sauce and stuff ham and salad ingredients inside pita pocket.
2. Pack into your HWFL Lunch & Snack bag along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A hearty healthy tummy warming option.

Preparation Time: 5 minutes

Serves: 1

Ingredients:

• 400g can minestrone soup
• 2 slices mixed grain bread + 1 tsp margarine
• 1 pear
• 1 cup popcorn (air-popped, no added fat)
• 3 Vita Weat + Tzatziki dip (cucumber/yogurt dip)
• 150g reduced fat custard
• 1 bottle sparkling mineral water

Method:

1. Fill your HWFL Lunch & Snack bag with the ingredients listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A deliciously filling salad with a smoky salmon flavour boost.

Categories:

• Lunch

Preparation Time: 10 minutes

Cooking Time: -

Serves: 1

Ingredients:

• 2 medium boiled potatoes, cubed
• 1 Tbsp low-fat mayonnaise + 1 tsp wholegrain mustard
• 50g smoked salmon
• 1 shallot, sliced
• 1 tomato, diced
• 1 Tbsp basil leaves, torn
• ¼ cup green capsicum diced
• 1 small date scone
• 1 small nectarine
• 1 small kiwi fruit
• 200g low-fat fruit yoghurt
• 1 bottle sparkling mineral water

Method:

1. Combine potatoes, salmon, vegetables, dressings and herbs in an airtight container.
2. Pack into the Lunch & Snack box along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.

A delicious and easy way to make use of your left over pasta.

Preparation Time: 10 minutes

Cooking Time: optional

Serves: 1

Ingredients:

• 1 cup cooked pasta
• ½ cup tomato pasta sauce
• ¼ cup grated reduced fat cheddar cheese
• ½ cup baby spinach or mixed salad leaves
• 2 medium mushrooms sliced
• 10 green beans
• 1 cup fruit salad
• 6 dried apricots
• 2 Ryvita® + 1 tsp canola margarine + 1 tomato sliced + pepper
• 1 bottle soda water

Method:

1. Combine pasta, sauce, cheese, mushrooms and beans in a heat proof container (to be heated in microwave prior to serving).
2. Pack into the Lunch & Snack box along with the other items listed to guarantee you have healthy food on hand to power you through the day.

The contents can be spread out over the day to ensure adequate energy levels and well regulated blood sugar.