As children begin to return to school, some parents will be preparing their first packed lunches. But don’t panic – here’s how to make it go smoothly.

随着孩子们陆续返校,一些家长开始为他们的孩子准备自带午餐,不要怕,这里有一些技巧教你从容应对。

Send them packing.
After more than two months of shutdown, schools are starting to reopen their gates to children without key-worker parents.

在超过两个月的休息之后,学校陆续为那些父母从事非公共性工作的孩子打开校门

However, some schools have not yet reopened their kitchens.

但是,一些学校的食堂并没有开放

If you have made the choice to return your kids to school, it means it could be time to start thinking about lunchboxes.

如果你选择让孩子返校,那就意味着你必须考虑孩子自带午餐盒了

Perhaps you’re just a little rusty. Perhaps your children have always had school dinners and this will be their first taste of packed lunches.Either way, here’s a quick guide to throwing together a cheap and healthy lunchbox.

也许你的孩子以前都是在校园食堂进餐,这将是你第一次为他们准备自带午餐,又或者只是有点生疏了;不论如何,这里有一些技巧来指导你做出既简单又健康的午餐盒。
Monday-周一


For hydration, water is best. Fruit can just as easily be vegetable sticks. For the rest, a sandwich is the classic main lunchbox component.

对于对于水合物,水是最好的选择,水果和蔬菜条同样容易吸收。对于剩下的部分,三明治则是经典的午餐盒成员

For younger children – at nursery or key stage 1 – bitter experience has taught me that the double-handed balancing act of a traditional sandwich is sometimes too much.

对于年龄比较小的孩子-托儿所或者一年纪左右的孩子-以前惨痛的经验告诉我,有时一份传统双层面包的三明治对于他们来说有点多

If that is the case, a pack of wraps will be your new best friend.

如果这种情况发生,一盒蔬菜卷将会成为你的朋友

Spread one with hummus, sprinkle it with shredded chicken, grated carrot, grated cheese and some salad leaves, roll it up tightly and chop it into inch-long pieces and you have something even tiny hands can manage.

在面皮上撒上鹰嘴豆泥,撒上切碎的鸡肉、磨碎的胡萝卜、磨碎的奶酪和一些沙拉叶子,把它们紧紧地卷起来,切成一英寸长的小块,你就有了小巧的蔬菜卷。

Wrap it up.

Tuesday-周二

The baby-and-child nutritionist Charlotte Stirling-Reed points out that, great as sandwiches are, serving up the same thing day after day can quickly put children off.

婴幼儿营养学家夏洛特·斯特林-里德(Charlotte Stirling-Reed)指出,尽管三明治很棒,但是日复一日提供同样的食物会让孩子们很快便倒胃口。

She advises “thinking outside the lunchbox”.

她建议“想想餐盒以外的东西”

Carbs don’t mean only bread; you can just as easily sub in an alternative.

碳水化合物不一定是面包,你可以很容易找到替换物。

Her suggestions include crackers with a hummus dip and a mini cheese, or roasted veg with kidney beans, couscous and grated cheese.

她的建议包括饼干配鹰嘴豆泥和迷你奶酪,或者烤蔬菜配四角豆、蒸粗麦粉和磨碎的奶酪。

She also advises trying a frittata.

她也建议尝试菜肉馅煎蛋饼

These are great because kids can eat them cold with their fingers, plus you can hide no end of vegetables inside.

首先孩子们吃的时候不会烫手,再加上你能在里面藏蔬菜

Most importantly, the kids will eat only a slice of it, which means you get three-quarters of a frittata for your lunch.

最重要的是,孩子们吃一片就能吃饱,也就意味着你能把剩下的3/4作为自己的午餐


If you have any clear plastic jars to hand, watercress.co.uk (of all places) has a great recipe for layered tuna pasta lunch pots.

如果你手上有干净的塑料瓶,watercress.co.uk(一家连锁店)有一个很棒的分层金枪鱼意面午餐锅的食谱。

Layer 75g of cooked macaroni, some tuna mayonnaise, half a small tin of sweetcorn and slices of red and orange pepper into a jar, top with 25g of watercress and seal the container. These keep for 24 hours in the fridge if you need to make them in advance.

将75克熟通心粉、一些金枪鱼蛋黄酱、半听甜玉米、几片红椒和橙椒放在一个罐子里,上面放25克豆瓣菜,然后密封容器。如果你想要制作的话,这些材料要在冰箱中提前保存24小时。

Frittata.

Thursday-周四

Lunchboxes are also a smart way to use up any leftovers.

利用午餐盒储存剩余的食物也是一种聪明的做法


For this recipe, boil 200g of salad potatoes for between 20-30 minutes, depending on the size.

按照这个食谱,将200克沙拉土豆煮20-30分钟,时间取决于土豆的大小。

When they are done, remove them from the water (keeping the water) and mix in a bowl with a tablespoon or two of pesto.

煮完以后,把它们从水里拿出来(保持湿润),与一汤匙或两汤匙的香蒜沙司混合在一个碗里。

Then, cook 200g of short pasta, such as penne or fusilli, in the potato water, before adding it to the bowl with the potatoes.

然后,在土豆水中煮200克的短面,如通心粉或者意大利面,然后把它和土豆一起放入碗中。

Chop the green beans into pasta-sized lengths, cook them in the same water for four minutes and add them to the bowl, too. If it needs more pesto, go crazy.

把青豆切成意大利面大小的长度,在同样的水里煮四分钟,然后把它们也放进碗里。如果还需要香蒜沙司,就疯狂地加吧
Friday -周五


Thinly slice 400g of braeburn apples into 1-2mm rounds, sprinkle over 1 tsp cinnamon, 1 tsp ground cardamom seeds, ½ tsp ginger powder and a pinch of salt, then place on to greased baking trays and cook for 45 minutes at 180C (160C fan)/350F/gas mark 5.

将400克布瑞本苹果(一种品牌)切成1-2mm的薄片,撒上1茶匙肉桂,1茶匙磨碎的小豆蔻种子,1茶匙姜粉和少许盐,然后放入烤箱以180C(350F)烘烤45分钟

The resulting chips last a while if you keep them in an airtight jar.

如果你把这些烤好的苹果皮放进密封的罐子里,它们就能够保留一段时间的口感