The start of term two in Australia means home schooling for many families. As well as wrestling with the curriculum and negotiating device sharing, parents are creating daily school lunches, without the chance of respite from the canteen.

But don’t worry. We have you covered with plenty of delicious and nutritious ideas that will please even the fussiest kids.

Nuts are back on the menu

Allergy policies at many preschools and primary schools mean nuts are kept out of lunchboxes. But these nutrient powerhouses are the perfect addition to recess or lunch to keep your kids healthy, focused and full! Try some of our favourite ways to add nuts to your home school menu:

1. Get creative with nut butter: spread it on sandwiches, crackers, celery, or apple. Making your own nut butter is simple and fun, or if you’re in the supermarket look for pure nut butters with no added sugar, salt or flavours.
2. Toss fruit, nuts and yoghurt into a blender for a thick and filling smoothie. Bananas and berries pair perfectly with cashews and almonds.
3. If your kids prefer a hot lunch, combine mince, chopped nuts and herbs for simple meatballs or koftas.
4. Trail mix is a perfect solution for kids who love to graze. Make your own with nuts, seeds, popcorn and dried fruit for a crunchy, nutritious, and delicious snack.
5. If in doubt, make a ball. Meatballs, rice balls, bliss balls… anything spherical is sure to be a hit with little fingers!

Are nuts good for kids?

They’re great for kids! Nuts are an energy and nutrient dense whole food, which can help growing children meet their daily dietary requirements. Nuts are rich in a range of vital nutrients, including:

• Protein: essential for growth and development.
• Minerals
  • Iron: required to transfer oxygen around the blood, and for immunity.
  • Zinc: important for immunity, and helps metabolise carbohydrate and protein.
  • Calcium: essential for bones and teeth, as well as aiding blood clotting, muscle contraction and nerve function.
• Fibre: important for a healthy digestive system.
• Vitamins: act as antioxidants, and are important for energy production.

Research also shows nuts support cognitive function, and may improve learning and memory formation. Some research also suggests regularly eating nuts can reduce the symptoms of depression.

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