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Back to school made easy!


Looking for some yummy lunch box inspiration? Try these surprisingly easy tips and delicious treats that go beyond the average meals. Bonus? They’re quick to make and nutritious to boot. Winning!

CARROT CRUNCH MINI SANDWICHES, BLENDER BROWNIES, ORANGE JUICE AND RICE POPS

You'll need the following products for this lunchbox. We’ve also included the ingredients and recipes below.

RHODES QUALITY: Orange Fruit Juice Blend, Butter Beans, Pear Halves
SASKO: Low GI Seeded Whole Wheat Brown Bread
SMARTBITE: Rice Pops – Sour Cream & Chives Flavour

Carrot crunch sandwiches

Serves 2 | Prep time: 5-10 min

Ingredients

  • 4 slices Sasko Low GI Seeded Whole Wheat Brown Bread, buttered
  • 1 large carrot, peeled
  • 4 slices mozzarella
  • 4 large lettuce leaves
  • toothpicks

Method
1. Remove the crusts from the bread slices, if preferred.
2. Peel the carrot into strips using a vegetable peeler.
3. Layer the bread with the carrot strips, mozzarella slices and lettuce leaves to make sandwiches or pinwheels.
4. Secure with toothpicks, if necessary.

HEALTH TIP #1RAW CARROTS: This vibrant veg is high in vitamins, contains minerals that help prevent tooth decay and promotes eye health.
RHODES QUALITY BEANS: Beans are an excellent source of plant protein and aid digestion. Hide them in these decadent brownies to satisfy even picky eaters.
SMARTBITE RICE POPS: This tasty snack is low in calories and sodium. Paired with the added protein in the brownies and sandwich it will also prevent a sudden blood sugar spike.
SASKO LOW-GI WHOLE WHEAT BROWN BREAD: Wholegrains are extremely nutrient dens and can even help fight heart disease and diabetes.

Blender brownies

Makes 12-14 brownies | Prep time: 10 min | Baking time: 20 min | Setting time: 30 min

Ingredients

  • 1 tin (410g) Rhode Quality Butter Beans, drained
  • 1 tin (410g) Rhodes Quality Pear Halves, drained
  • 2 eggs
  • 5ml (1 tsp) vanilla essence
  • 60ml (¼ cup) coconut oil or butter, melted
  • 60ml (¼ cup) treacle sugar or sugar substitute
  • 80ml (⅓ cup) coconut flour
  • 2,5ml (½ tsp) fine salt
  • 60ml (¼ cup) cocoa powder, plus extra for dusting

Method
1. Preheat the oven to 170°C. Line a 20cm square cake tin with baking paper and grease with cooking spray.
2. Place the butter beans and pear halves in a blender or food processor, and pulse until almost blended. Add the eggs and vanilla essence; pulse until smooth.
3. Add the coconut oil, if using, and sugar; pulse until mixed. Add the rest of the ingredients and pulse until smooth.
4. Spoon the batter into the prepared tin and bake for 20 minutes. Turn off the oven and leave the brownies in the oven for another 30 minutes.
5. Remove the brownies and set aside to cool completely. Dust with extra cocoa powder and cut into squares or other shapes. Store in an airtight container in the fridge.

EGG SALAD AND CUCUMBER SANDWICH WITH CREAMY CHICKPEA GUACAMOLE, TROPICAL JUICE AND RICE POPS

RHODES QUALITY: Tropical Fruit Juice Blend, Chick Peas
SASKO: Low GI Oats & Honey Flavoured White Bread
SMARTBITE: Rice Pops – Cheese & Onion Flavour
EXTRA: raw almonds, cucumber sticks, water

Serves 1 | Prep time: 5-10 min

For the egg salad

Ingredients

  • 5ml (1 tsp) mayonnaise
  • 5ml (1 tsp) double-cream plain yoghurt
  • 1 boiled egg, shelled and chopped
  • a sprig of parsley, finely chopped
  • salt, to taste

For the sandwich

Ingredients

  • 15ml (1 tbsp) chickpea guacamole (see recipe below)
  • 2 slices Sasko Low GI Oats & Honey Flavoured White Bread, buttered
  • 6 to 8 thin slices cucumber

Method
1. To make the egg salad: Mix together all the ingredients and season with salt.
2. To make the sandwich: Spread the chickpea guacamole on one slice of bread, and layer with the cucumber slices.
3. Spread the egg salad over the cucumber and cover with the remaining slice of bread.

Creamy chickpea guacamole

Makes about 500ml (2 cups) guacamole | Prep time: 3-5 min

Ingredients

  • 1 tin (410g) Rhodes Quality Chick Peas, drained
  • 1 large avocado, pip removed and flesh scooped out
    juice and finely grated zest of 1 lemon
  • ½ garlic clove (optional)-30ml (2 tbsp) olive oil, plus extra
  • 15ml (1 tbsp) double-cream plain yoghurt
    salt, to taste

Method
1. Place the chickpeas, avocado, lemon juice and zest, and garlic (if using) in the bowl of a food processor. Pulse until smooth.
2. Add the olive oil and yoghurt, and pulse until well mixed. Season with salt.
3. Spoon the guacamole into a clean jar and cover the surface with a bit of olive oil. Seal and store in the fridge until needed.

HEALTH TIP #2EGGS: Eggs contain all nine essential amino acids that are the building blocks of protein. These amino acids can’t be produced by the body and need to be added through food. Eggs also aid in mental clarity, increase energy and provide a feeling of satiety.
RHODES QUALITY CHICKPEAS: Chickpeas are a rich, plant-based source of protein, vitamins, minerals and fibre. These golden morsels are low-GI and support healthy blood sugar control.
SMARTBITE RICE POPS: This tasty snack is low in calories and sodium. Paired with the added protein in the brownies and sandwich it will also prevent a sudden blood sugar spike.
SASKO LOW-GI OATS & HONEY FLAVOURED WHITE BREAD: Oats: Oats add fibre to this delicious white bread. This enriched bread will also give your child the extra fuel they need to keep the energy levels up during long tedious days.

JAFFLE WITH HOMEMADE TOMATO SAUCE, SMOKED CHICKEN AND CHEDDAR, APPLE JUICE AND DATE BAR

RHODES QUALITY: Apple Juice, Chopped Tomatoes with Herbs, Tomato Puree, Tomato Paste
SASKO: Low GI Cranberry Brown Bread
SMARTBITE: Cocoa & Coconut Date Bar
EXTRA: Yoghurt, grapes, kiwi fruit

Smoked chicken & cheese jaffle

Serves 1 | Prep time: 2 min | Cooking time: 5-7 min

Ingredients

  • 2 slices Sasko Low GI Cranberry Brown Bread, buttered
  • 15ml (1 tbsp) homemade tomato sauce (see recipe below)
  • ½ smoked chicken breast, thinly sliced
  • 60ml (¼ cup) grated Cheddar or Gouda

Method
1. Grease a jaffle pan or sandwich press with cooking spray and place a slice of bread, buttered side down, on the pan.
2. Spread the slice of bread with tomato sauce, and layer with the chicken and cheese.
3. Put the remaining slice of bread on top, buttered side up.
4. Close the jaffle pan securely and remove any bread or filling sticking out the sides.
5. Cook until golden brown on both sides.

Homemade tomato sauce

Makes about 1 litre (4 cups) | Prep time: 10 min | Cooking time: 15-20 min

Ingredients

  • 30ml (2 tbsp) olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, crushed
  • 2 bay leaves
  • 1 large carrot, scrubbed and grated
  • 1 sachet (50g) Rhodes Quality Tomato Paste
  • 1 paste cup (240g) Rhodes Quality Tomato Puree
  • 1 tin (410g) Rhodes Quality Chopped Tomatoes with Herbs
  • 60ml (¼ cup) honey
  • 10ml (2 tsp) salt
  • 2,5ml (½ tsp) each smoked paprika and ground cumin

Method
1. Heat the oil in a deep saucepan and fry the onion until soft. Add the garlic, bay leaves and carrot; stir-fry for a minute.
2. Add the tomato paste, puree and chopped tomatoes. Stir and bring to the boil.
3. Add the rest of the ingredients and stir through. Reduce the heat and simmer for 10 minutes. Set aside to cool.
4. Puree the mixture in a food processor until smooth. Pour into a clean jar, seal and store in the fridge until needed.

HEALTH TIP #3RHODES QUALITY CANNED TOMATOES: We use canned tomatoes in our home-made sauce which is not only low in calories, fat and sodium but also includes a high amount of calcium and iron. Tomatoes are an excellent source of antioxidants that can lower the risk of heart disease.
SMARTBITE COCOA & COCONUT DATE BAR: These bars are stuffed with delicious dates! High in natural sugars and minerals, these bars will help restore low energy levels. SASKO LOW-GI CRANBERRY BROWN BREAD: Low-GI bread will fuel your child throughout the day by providing long-lasting energy instead of sudden blood sugar spikes.

BILTONG AND BUTTERNUT STACKER, GRAPE JUICE AND RICE POPS

RHODES QUALITY: Red Grape Juice, Chick Peas
SASKO: Low GI Soy & Linseed White Bread
SMARTBITE: Rice Pops – Sweet Chilli Flavour
EXTRA: Cucumber and cheese cut-outs, nectarine

Biltong and butternut stacker

Serves 1 | Prep time: 5 min

Ingredients

  1. 30ml (2 tbsp) butternut hummus (see recipe below)
  2. 2 slices Sasko Low GI Soy & Linseed White Bread
  3. 50g biltong slices
  4. a few baby spinach leaves

Method
1. Spread the butternut hummus on the slices of bread.
2. Arrange the biltong slices and baby spinach on one of the bread slices and top with the remaining slice.

Butternut hummus

Makes about 500ml (2 cups) | Prep time: 5 min | Cooking time: 30-35 min

Ingredients

For the roast butternut

  • 500g butternut cubes
  • 30ml (2 tbsp) olive oil

For the hummus

  • 1 tin (410g) Rhodes Quality Chick Peas
  • ½ garlic clove (optional)
  • 60ml (¼ cup) olive oil
  • juice of 1 lemon
  • pinch of ground cumin
  • salt, to taste

Method
1. Preheat the oven to the 190°C.
2. To make the roast butternut: Arrange the butternut cubes on a baking sheet and drizzle with the olive oil. Mix through to coat all of the butternut.
3. Roast for 30-35 minutes or until the butternut is soft. Set aside to cool.
4. To make the hummus: Put the roast butternut, chickpeas and garlic (if using) in the bowl of a food processor and pulse until roughly chopped.
5. Add the rest of the ingredients and pulse until smooth. Spoon into a clean container and store in the fridge for up to 4 days.

HEALTH TIP #4LEAN BILTONG: Lean biltong is high in protein and provides the body with the essential protein needed in the growth and development of children.
BUTTERNUT: Butternut is rich in fibre and a great source of vitamins and minerals. These nutrients are essential for a healthy immune system and eye health.
SASKO LOW-GI SOY & LINSEED WHITE BREAD: The added linseeds in this tasty bread will help fight fatigue and keep your kids fuller for longer.

TANGY TUNA SANDWICH, CORN AND CHEESE FRITTERS, PINEAPPLE JUICE AND FRUIT JELLIES

RHODES QUALITY: Pineapple Fruit Juice Blend, Whole Gherkins, Whole Kernel Corn
SASKO: Low GI Whole Wheat Brown Bread
SMARTBITE: Fruit Jellies
EXTRA: Corn and Cheddar fritters, grapes

Tangy tuna sandwich

Serves 2 | Prep time: 10 min

Ingredients

For the tuna mixture

  • 1 tin (170g) shredded tuna, drained
  • 15ml (1 tbsp) mayonnaise
  • 15ml (1 tbsp) yoghurt
  • 1 small carrot, peeled and finely grated
  • 3-4 Rhodes Quality Whole Gherkins, finely chopped
    salt, to taste

For the sandwich

  • 4 slices Sasko Low GI Whole Wheat Brown Bread, buttered
  • lettuce leaves
  • 1 tomato, thinly sliced

Method
1. To make the tuna mixture: Mix together all the ingredients.
2. To make the sandwich: Use the bread as is or make cut-outs. Layer the slices of bread with the tuna mixture, lettuce leaves and tomato slices. Secure with string if necessary.

HEALTH TIP #5TUNA: Tuna is high in omega 3 fatty acids, which is beneficial for stress management, cognitive function, improved heart health, early development and proper growth.
RHODES QUALITY WHOLE KERNEL CORN: The antioxidants in corn help protect cells from damage, are high in B-vitamins (which supports nerve and brain development) and improve metabolism.
SMARTBITE VIT C FRUIT JELLIES: Can’t get the kids to take vitamins in tablet form? These sweet and tangy jellies are the answer! Your kids will love these treats, and it will add vitamin C to their diet without any fuss.

Corn and cheddar fritters

Makes 20-24 fritters | Prep time: 10 min | Baking time: 15-20 min

Ingredients

  • 1 tin (410g) Rhodes Quality Whole Kernel Corn
  • 250ml (1 cup) grated Cheddar or mozzarella
  • 3 eggs, lightly beaten
  • 60ml (¼ cup) cake flour or gluten-free substitute
    a pinch of salt

Method
1. Preheat the oven to 200°C and grease a 20- or 24-hole mini muffin pan with cooking spray.
2. Mix together all the ingredients and divide the mixture between the muffin pan holes.
3. Bake in the preheated oven for 15-20 minutes or until set and lightly golden brown.
4. Carefully remove the fritters from the muffin pan and set aside on a wire rack until completely cooled. Store in the fridge in an airtight container until needed.

APPLE CRUNCH PEANUT BUTTER SANDWICH, STRAWBERRY AND BANANA JUICE AND BILTONG

RHODES QUALITY: Strawberry & Banana Fruit Juice Blend, Strawberry Jam
SASKO: Low GI Seeded Whole Wheat Brown Bread
SMARTBITE: Biltong Slices
EXTRA: Popcorn, nectarine

Apple crunch peanut butter sandwich

Serves 1 | Prep time: 10 min

Ingredients

  • 2 slices Sasko Low GI Seeded Whole Wheat Brown Bread
  • 15ml (1 tbsp) smooth peanut butter
  • 1 apple, finely sliced
  • 10ml (2 tsp) Rhodes Quality Strawberry Jam, plus extra, if necessary
    extra apple, cut into stars

Method
1. Spread the peanut butter on one of the slices of bread, then layer with the apple slices.
2. Spread the other slice of bread with Rhodes Quality Strawberry Jam and place on top of the apple layer.
3. Decorate the sandwich with apple cut-outs, if preferred.

HEALTH TIP #6PEANUT BUTTER: An excellent source of protein! Not only does this tasty spread contain all three macronutrients, but it also contains unsaturated ‘good’ fats that aid in absorbing fat-soluble vitamins.
NECTARINES: These juicy fruits are rich in fibre and enhance blood circulation.
SMARTBITE BILTONG SLICED: Lean biltong provides children with protein, which is essential to their growth and development.

HAM, CREAM CHEESE AND CUCUMBER RIBBON SANDWICH, SUGAR-FREE BISCUITS, APPLE AND CRANDBERRY JUICE AND BILTONG

RHODES QUALITY: Apple & Cranberry Fruit Juice Blend, Chick Peas
SASKO: Low GI Oats & Honey Flavoured White Bread
SMARTBITE: Beef Biltong Nibbles
EXTRA: Nectarines, blueberries

Ham, cream cheese and cucumber ribbon sandwich

Serves 1 | Prep time: 10 min | Cooking time: 5 min

Ingredients

  • 2 slices Sasko Low GI Oats & Honey Flavoured White Bread, buttered
  • 15ml (1 tbsp) cream cheese
  • 4 cucumber ribbons
  • 2 slices sandwich ham
  • cucumber cut-outs

Method
1. Heat a frying pan and toast the slices of bread until golden brown. Use a cookie cutter to cut out shapes, if preferred.
2. Use a vegetable peeler to create cucumber ribbons. Spread the slices of bread with cream cheese and layer with the cucumber ribbons and ham.
3. Secure with a toothpick and decorate with cucumber cut-outs.

Sugar-free chickpea biscuits

Makes about 24 biscuits | Prep time: 10 min | Baking time: 10-12 min | Cooling time: overnight

Ingredients

  • 1 tin (410g) Rhodes Quality Chick Peas, drained
  • 125g butter, melted
  • 60ml (¼ cup) honey or sugar substitute
  • 1 egg
  • 2,5ml (½ tsp) vanilla essence
  • 125ml (½ cup) cake flour or flour substitute
  • 2,5ml (½ tsp) baking powder
  • 2,5ml (½ tsp) ground cinnamon (optional)
    pinch of salt
  • 125ml (½ cup) sunflower seeds, toasted
    raw almonds

Method
1. Put the chickpeas, butter, honey, egg and vanilla essence in the bowl of a food processor. Blend until smooth.
2. Add the flour, baking powder, cinnamon (if using) and salt, and blend until well mixed. Spoon the mixture into a bowl.
3. Add the sunflower seeds and mix well. Cover with clingwrap and cool in the fridge overnight.
4. Preheat the oven to 180°C. Line 2 large baking trays with baking paper and grease with cooking spray.
5. Lightly roll a heaped teaspoon of the dough into a ball. Repeat with the rest of the batter.
6. Arrange the balls on the baking trays and flatten with your fingers. Place an almond in the middle of each biscuit and bake for 10-12 minutes until set.
7. Remove from the oven and set aside to cool on the baking tray for 10 minutes.
8. Arrange the biscuits on a wire rack and leave to cool completely. Store in an airtight container until needed.

HEALTH TIP #7SUNFLOWER SEEDS (in biscuits): The unsaturated fats in sunflower seeds aid in heart-health and have essential anti-inflammatory properties. They are a good source of protein and fibre and helps develop proper function of the immune cells.
BLUEBERRIES: A sassy super-food! These little powerhouses are an excellent source of energy and nutrients, rich in antioxidants, aids in cognitive development and helps prevent DNA damage.
RHODES QUALITY APPLE & CRANBERRY JUICE: Cranberries are nutritionally rich and taste delicious in this refreshing juice.
SASKO LOW-GI OATS & HONEY FLAVOURED WHITE BREAD: Oats add fibre to this delicious white bread. This enriched bread will also give your child the extra fuel they need to keep the energy levels up during long tedious days.

SCRUMPTIOUS RASHER STACKER, MANGO AND ORANGE JUICE, WHITE CHOCOLATE AND DATE BALLS

RHODES QUALITY: Mango and Orange Fruit Juice Blend
SASKO: Low GI Cranberry Brown Bread, Low GI Seeded Whole Wheat Brown Bread
SMARTBITE: White Chocolate
EXTRA: Blueberries

Scrumptious rasher stacker

Serves 2 | Prep time: 10 min | Cooking time: 10-15 min

Ingredients

  • 100g smoked beef or chicken rashers
  • 5ml (1 tsp) olive oil
  • 15ml (1 tbsp) mayonnaise
  • 5ml (1 tsp) lemon juice
  • 4 slices Sasko Low GI Cranberry Brown Bread
  • lettuce leaves
  • 1 tomato, thinly sliced

Method
1. Preheat the oven to 200°C. Line a large baking sheet with baking paper and grease with cooking spray.
2. Arrange the rashers in a single layer on the prepared baking sheet. Drizzle the olive oil over and roast for 10-15 minutes until crisp.
3. Mix the mayonnaise and lemon together.
4. Spread the mayonnaise mixture on the bread slices and layer with lettuce leaves, rashers and tomato slices to make sandwiches.

Seeded wholewheat date balls

Makes 28-30 | Prep time: 15 min

Ingredients

  • 4 slices Sasko Low GI Seeded Whole Wheat Brown Bread, blitzed into crumbs
  • 250g pitted dates, chopped
  • 50g walnuts, chopped
  • 60ml (¼ cup) desiccated coconut
  • 30ml (2 tbsp) coconut oil
  • 2,5ml (½ tsp) flaked sea salt
  • 125ml (½ cup) desiccated coconut, to finish

Method
1. Lace all the ingredients, except the desiccated coconut, in a food processor and pulse until a coarse sticky dough is formed.
2. Remove and place in a bowl.
3. Roll the mixture into large marble-sized balls.
4. Place the extra desiccated coconut in a bowl and roll the balls in it, coating evenly.
5. Enjoy as a snack on the go, or add to school lunch boxes.

HEALTH TIP #8DATES: Dates are a natural sweetener that promotes brain-health, is rich in disease-fighting antioxidants and is a great source of fibre.
SASKO LOW-GI CRANBERRY BROWN BREAD:
Low-GI bread will fuel your child throughout the day by providing long-lasting energy instead of sudden blood sugar spikes.

CHEESY SANDWICH KEBABS, FRUIT JUICE AND MILK CHOCOLATE

RHODES QUALITY: Fruit Medley Fruit Juice Blend
SASKO: Low GI Soy & Linseed White Bread
SMARTBITE: Milk Chocolate
EXTRA: Yoghurt, raw almonds

Cheesy sandwich kebabs

Serves 2 | Prep time: 10-15 min

Ingredients

  • 4 slices Sasko Low GI Soy & Linseed White Bread, buttered
  • 15ml (1 tbsp) mustard or mayonnaise
  • 100g Cheddar slices
  • a few baby tomatoes
  • a few seedless grapes
  • kebab sticks

Method
1. Spread the slices of bread with mustard or mayonnaise, layer with the cheese slices and slice the sandwiches into small triangles or squares.
2. Thread the kebab sticks with the small sandwiches, tomatoes and grapes.

HEALTH TIP #9GRAPES: Grapes are natures’ energy boosters! Not only are they deliciously sweet, but they’re also packed with essential nutrients.
RHODES QUALITY FRUIT MEDLEY JUICE: Getting children to eat fruit and veg isn’t always an easy task. Fruit juice is a simple, fuss-free way of helping children meet their recommended daily intake of fruit.

HEARTY CHICKEN, APPLE AND AVOCADO SANDWICH, LITCHI JUICE AND OAT BARS

RHODES QUALITY: Litchi Fruit Juice Blend, Apricot Jam
SASKO: Low GI Whole Wheat Brown Bread
SMARTBITE: Berry & Cherry Date Bar

Hearty chicken, apple and avocado sandwich

Serves 2 | Prep time: 10 min

Ingredients

For the chicken filling

  • 1 cooked chicken fillet, shredded
  • 1 apple, cored and finely chopped
  • 15ml (1 tbsp) mayonnaise

For the sandwich

  • a squeeze of lemon juice
  • 1 avocado, peeled, pip removed and thinly sliced
  • 4 slices Sasko Low GI Whole Wheat Brown Bread, buttered
  • a handful of baby spinach
  • apple cut-outs (optional)

Method
1. To make the chicken filling: Mix all the ingredients together.
2. To make the sandwich: Drizzle the lemon juice over the avocado.
3. Layer the bread slices with the chicken filling, avocado and baby spinach to make 2 sandwiches.
4. Decorate with apple cut-outs (if using).

HEALTH TIP #10AVOCADO: Avocados are extremely nutrient dense, providing about 20 vitamins and minerals per serving! These nutrients boost brain and eye health, provide lasting energy and satisfy hunger.
SPINACH: Super-food bone builder! These bright leafy greens are packed with vitamins and minerals that are important for promoting bone health.
OATS: Naturally gluten-free, this grain prevents constipation and promotes a healthy immune system.
SASKO LOW-GI WHOLE WHEAT BROWN BREAD: Wholegrains are extremely nutrient-dense and can even help fight heart disease and diabetes.

Jammy oat bars

Makes 12-16 bars | Prep time: 10 min | Cooking time: 15-20 min

Ingredients

  • 60ml (¼ cup) peanut butter
  • 60ml (¼ cup) honey
  • 500ml (2 cups) rolled oats
  • 2,5ml (½ tsp) salt
  • 125ml (½ cup) desiccated coconut
  • 2 apples, cored and grated
  • 125ml (½ cup) pumpkin seeds, toasted
  • 125ml (½ cup) sunflower seeds, toasted
  • 60ml (¼ cup) Rhodes Quality Apricot Jam

Method
1. Preheat the oven to 180°C and grease a large baking tray with cooking spray.
2. Put the peanut butter and honey in a microwaveable bowl and heat for 30 seconds. Mix until smooth.
3. Put the oats, salt and coconut in the bowl of a food processor and pulse until the oats are finely ground. Spoon the mixture into a bowl.
4. Add the rest of the ingredients as well as the peanut butter mixture to the bowl. Mix well and spoon onto the tray. Press the mixture firmly into the tray and bake for 15-20 min.
5. Remove from the oven and allow to cool completely.
6. Spread with the apricot jam, cut into portions and sandwich together if preferred. Store the oat bars in an airtight container.

THE DELICIOUS END

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