Carolina Godinho is the author of the @lanchinhos profile and will give tips for healthy and fun snacks.
Consume foods varied it is essential to guarantee the nutrients our bodies need. To help with this task, I prepared another weekly menu in order not only to better nourish the children, but also to prevent them from getting sick of some food.
Weekly menu
As I've commented on previous menus, this menu suggestion is just to serve as inspiration, as it is possible to change the food according to the tastes and ingredients you already have at home.
A tip for those who want to adapt the menu is to give preference to the consumption of seasonal fruits, because, in addition to being tastier and healthier, they are cheaper and can be found more easily.
Read too: Another weekly menu suggestion for the school lunch box
lunch box for monday
The Monday lunch box brings:
Bread with your favorite filling
strawberries
tomatoes
carrots
Milk
For those who have the availability and interest in making wholegrain bread, here is the recipe:
Wholemeal Bread Recipe
(Recommended age: from 2 years old, as it contains sugar.)
Ingredients
1 and 1/4 cup of warm milk
1 beaten egg
2 tablespoons of butter
1/4 cup demerara sugar
3/4 teaspoon of salt
2 and ¼ cup of whole wheat flour
1 and 1/2 cup of white wheat flour
1 and 1/4 teaspoon of bread yeast
Preparation mode
Mix all ingredients and knead for about five minutes. If the dough is too sticky, you can add a little more flour (I added wholemeal). Let it rise until it doubles in size, mold the bread into the shape you want and let it rise again until it doubles in size. Bake over medium heat at 180ºC.
Comments
- 200 ml measuring cup;
- If you prefer less wholemeal bread, just invert the amounts of white flour for wholemeal.
Read too: How to store dairy products in the lunch box?
lunch box for tuesday
american pancake
peanut cream and honey
Grape
Cashew nut
American pancake recipe
(Recommended age: from 2 years old, as it contains sugar.)
Ingredients
1 and 1/4 cup wheat flour
1 tablespoon of yeast
1 tablespoon of fresh sugar
1/2 dessert spoon of salt
1 beaten egg
1 and 1/4 cup of milk
1 tablespoon of oil
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Preparation mode
Sift dry ingredients. Mix the egg, milk and oil and add them to the dry ingredients, stirring just enough to moisten the flour.
The dough should be thick and slightly lumpy, not smooth and runny. Pour batter into the hot, greased skillet. When placing the mixture in the pan wait for the bubbles formed in the dough to burst. This will indicate when the pancake can be turned.
Comments
- 200 ml measuring cup;
- Peanut and honey cream are optional and can be replaced by homemade fruit jelly.
lunch box for wednesday
cheese cookies
Banana
natural yoghurt mixed with honey
See the recipe for the cheese biscuit at: Cheese cookie recipe and combinations.
lunch box for thursday
Cooked Corn Meal
Jabuticabas
Quail eggs
Tea
Creamy Polenta Recipe
(Recommended age: from 1 year.)
Ingredients
2 and 1/2 cups of water
1/2 cup of cornmeal
Cottage cheese or grated cheese to taste (optional)
Seasonings to taste
Preparation mode
Dissolve cornmeal in 1/2 cup of cold water. In a saucepan, boil 2 cups of water. Put a homemade beef broth and mix the cornmeal already dissolved in the pan.Cook for about 15 minutes, stirring constantly. Once ready, mix the curd.
Comments:
- Shipping in thermos, so until lunch time, it's still hot.
lunch box for friday
carrot dumpling
Tangerine
Fresh Minas cheese or your preference
Water
carrot cake recipe
(Recommended age: from 2 years old, as it contains sugar.)
Ingredients
1 carrot (medium to large)
1/2 cup of white wheat flour
1/2 cup of whole wheat flour
1/2 cup demerara sugar
1/4 cup of oil
1/2 tablespoon of yeast
1 egg
Preparation mode
Beat the grated carrot, oil, egg and sugar in a blender. After beating, mix with the flour and yeast. Bake in a preheated oven at 180ºC for about 30 minutes (take the toothpick test).
Comments
- 200 ml measuring cup;
- Makes 9 standard cupcake size cupcakes;
- I like to put chocolate chips in the dough.
Tips:
- For the filling of muffins and sandwiches, you can use something that you have ready in the fridge that is left over from the previous meal, such as meat, chicken, vegetables... Just chop them very finely and mix with a curd to turn into a pâté, thus avoiding waste and consumption of sausages.
- For children under 5 years old, it is recommended to cut the grapes, tomatoes and quail eggs lengthwise to avoid choking.
- Whenever you send sliced fruit and eggs on hotter days, to ensure food conservation, send them in a thermal lunch box with an ice pack attached.
- See how to conserve dairy products at: How to talk dairy products in the lunch box.
- When making substitutions, substitute foods from the same food group as the substituted food. See food groups and their functions at: How to choose the foods to build a balanced lunch box.
List of ingredients for this weekly menu:
| Ingredients | fruit | dairy | Optional |
| Milk (2 and 1/2 cups and 3 tablespoons) |
strawberries | Milk | tomatoes |
| 3 eggs | Grape | natural yoghurt | carrots |
|
Butter (5 tablespoons) |
Banana | fresh Minas cheese | Cashew nut |
| Raw sugar (+/- 1 cup) |
Jabuticaba | Quail eggs | Honey |
|
whole wheat flour (2 and 3/4 cup) |
Tangerine | Peanut butter | |
| white wheat flour (+/- 4 1/2 cups) |
salt | ||
|
Bread baking (1 and 1/4 teaspoon) |
Tea | ||
| Yeast (1 and 1/2 tablespoons) | |||
| Oil (+/-1/2 cup) | |||
|
Grated Parmesan cheese (1 cup) | |||
| Corn meal | |||
| Cream cheese | |||
|
1 carrot (from medium to large) |
*To download the PDF menu, Click here.
*To download the ingredients list in PDF, Click here.
By Carolina Godinho
Carolina Godinho has a degree in Administration and worked in the area for 15 years, until motherhood came into her life. In 2015, created the profile @snacks in order to record all the healthy snacks she prepares daily for her children, Kenji and Koji.
She is also responsible for the Snacks store, where the items used to make up all the children's lunchboxes are found.
