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Gluten-free lunch box ideas

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Snacks and meals without the pain

From SheKnows Australia
Lunch box ideas that are easy for you and perfect for kids who need gluten-free snacks.
Chicken rissoles

Gluten (wheat) allergies can restrict food options for kids and also be painful for the parents packing the lunch boxes.

Commonly known as coeliac disease, gluten intolerance isn't all that uncommon anymore. The Better Health Channel says, "Blood screening tests have shown that coeliac disease affects approximately 1 in 100 Australians."

Thankfully, as it has become more well-known, the supermarkets have stepped up and gluten-free products are now readily available on the shelves.

Here are a few ideas on how you can fill the lunch box with easy gluten-free snacks and meals:

Chicken rissoles

Ingredients:

  • 1 chicken breast, fat removed
  • 1/2 a diced onion (sautee ahead of time and cool)
  • A handful of chopped thyme and parsley
  • 1 egg
  • Salt and pepper

Directions:

  1. Cut the chicken breast into chunks and blitz in a food processor until it all comes together, almost like a chicken paste.
  2. Put the chicken in a bowl and combine it with the remaining ingredients. Once thoroughly combined, wet your hands and shape the chicken mixture into patties.
  3. Shallow fry the chicken rissoles and drain on a paper towel. Once cooled down, pop into a lunch box with a gluten-free dipping sauce or a slice of cheese.

Pesto vegies

Ingredients:

  • Two cups of fresh basil leaves
  • 1/4 cup of parmesan cheese
  • 1 packet of pine nuts
  • Olive oil
  • Grilled vegetables (zucchini, eggplant, asparagus, capsicum etc)
  • Quinoa

Directions:

  1. Blitz the basil, parmesan cheese and pine nuts in a food processor, while slowly drizzling in olive oil until a spreadable pesto paste forms. Taste and, if needed, add more ingredients to balance out the flavours.
  2. Preapre 1 cup of quinoa, following the packet instructions.
  3. In a bowl, mix the grilled vegetables with the cooked quinoa and basil pesto. Scoop into small containers and pack a spoon.

Other quick ideas

For really simple and quick snacks to pop in a lunch box try:

  • Vegetable sticks bundled together with ribbons of carrot or a deli meat
  • Lettuce rolls (filled with other shredded vegetables, brown rice or cold meats)
  • Celery sticks filled with cream cheese
  • Edamame (just boil and salt before packing)
  • Hard boiled eggs
  • Strawberries and bananas dipped in chocolate

Tips for packing lunch

  • Try to make it interesting by cutting fruit out with cookie cutters or scooping into balls with a melon baller.
  • Freeze oranges and grapes before packing, they'll be ice cold and refreshing when it's time to eat.
  • Always make sure water is packed as this will help with healthy digestion.

More gluten free ideas

Is gluten bad for your health?
How to convert recipes to gluten-free
Tips for healthy desserts from top chefs

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