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Cayman Parent | Articles | Expert Advice | Super Lunchbox Recipes!

Super Lunchbox Recipes!

These delicious and nutritious recipes are courtesy of Emma Drake, mum of two and lunchbox-maker extraordinaire!

For those who are unable to provide homemade lunches for students then it’s worth noting that Mise en Place School Catering offers healthy and nutritious canteen lunches at a number of schools. Made with kids in mind, their school catering programme is carefully thought out and prepared with real, nutritious food that not only tastes good, but provides students across the island with the fuel they need to succeed.

Hidden Veg Tomato Sauce

This can be added straight-up to pasta, or used as a base for Bolognese, soup or pizza sauce.



  1. Preheat oven to 375°F.
  2. Line a baking tray with foil and spray or rub with oil.
  3. Add chopped veggies, sprinkle with thyme and spray or drizzle more oil.
  4. Roast in the oven for 20-30 mins until veg is tender.
  5. Remove and leave to cool.
  6. Once cooled, place all veg, ground flax, cream cheese and tomatoes in a blender. Blend until smooth.


7. Pour into a small pan and season to taste and add a dash of Worcestershire sauce.

8. Taste and adjust seasoning as required.

9. If your sauce is too thick you can either add vegetable stock or water to thin it out. Keep it thick if using for pizza sauce.

10. Will keep in the fridge for three days or alternatively freeze in ice cube trays until needed.

Super Healthy Smoothie

Ingredients (makes 1 smoothie)


  1. Blend in a bullet/blender and place in a thermos.


Salmon Fishcakes

Ingredients (makes 8 fishcakes, or 16 small fish balls)



  1. Peel potatoes and boil until tender (10-12 mins). Drain.
  2. Drain the tinned fish and remove any skin. Small salmon bones can be left in but remove the bigger ones.
  3. Flake the fish and add a dash of lemon juice.
  4. In a large bowl, mash the potatoes with some butter or olive oil and add a splash of milk or dairy alternative. Do not over-moisten; it needs to hold its shape in a patty.
  5. Add the chopped spring onions and fish.
  6. Add the herb of choice and season with salt and pepper.
  7. Divide into 8 balls and flatten to roughly half an inch thickness.


8. Coat with breadcrumbs or crushed cornflakes (optional). Make sure to roll the edges as well.

9. Sauté in a frying pan for approximately five mins each side until golden.

10. Alternatively, place uncooked fishcakes on a parchment covered baking sheet and freeze. Once frozen, place in a freezer-proof container, making sure the fishcakes are separated by parchment. Defrost and cook as above.

11. If making fish balls rather than cakes, these usually take about three to five minutes to cook and are great for lunch boxes with lemon mayo, salsa, hummus or guacamole.

ANZAC Cookies

Ingredients (makes about 24 cookies)



1. Preheat oven to 350°F.

2. Line baking sheets with parchment.

3. Mix dry ingredients in a bowl with the exception of the baking soda.

4. In a microwave safe bowl melt the butter with the syrup. Place in the microwave and stir every 30 seconds until the butter has melted and the liquids can be mixed together.

5. Dissolve baking soda in the boiling water and add immediately to the syrup mix. Be careful as the liquid may bubble.

6. Add liquid to dry ingredients and stir to combine.

7. Using two dessert spoons, spoon onto a prepared baking sheet and flatten slightly.

8. Bake until golden and firm (approx. 15 minutes).

9. Transfer to a wire rack to cool.

For more advice on how to build the perfect lunch box – click here.

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