Makes: 6 large muffins (2 per serve)
Cost per serve: $2.40 Preparation Time: 15 mins
Cooking Time: 25 mins
½ cup pumpkin, roughly chopped in 1cm dices
½ cup zucchini, roughly chopped in 1cm dices
½ cup spring onions, sliced
1 large handful baby spinach leaves
1 cup skim milk
A pinch pepper to taste
2 cup wholemeal flour
1 tsp baking powder
2 tbsp pumpkin seeds
1. Preheat oven to 180c.
2. Place pumpkin into a microwave-safe bowl, cover with water and cook in the microwave for 3 minutes or until slightly softened. Drain and add zucchini, spring onions and spinach.
3. Lightly beat eggs and milk, pour over the vegetables and season.
4. Sift flour and baking powder over the top and stir until just combined.
5. Spoon mixture into baking paper lined, non-stick muffin trays, sprinkling with pumpkin seeds, and bake for 25 minutes or until done.
Cooking tips: For the more mature palate, crumble low fat fetta and chopped sundried tomatoes into the mix.
Serve with: Spread muffins with low fat cream cheese.
With the first term of the new school year fast approaching, it's time to start planning what to pack in lunch boxes. It's important to chose lunches that are easy to transport, wholesome and full of fun flavours! With this in mind, why not use the new year as an opportunity to try out new sandwich-free lunch box ideas?
Taking just 15 minutes to prepare and 25 minutes to bake, these colourful Wholemeal Vegetable and Pumpkin Seed Muffins from Australian Eggs can be made over the weekend as a fun activity to get the kids in the kitchen. By preparing them together, your kids will also be more likely to eat them for lunch.
Paediatrician Dr Cameron Grant of the Egg Nutrition Council said: 'Eggs are a highly nutritious food that can play an important role in the diets of children. These Wholemeal Vegetable and Pumpkin Seed Muffins are a tasty and nutritious source of folate, protein, iron and vitamin A which are essential nutrients for children's growth and development1. They are a healthyoption for school lunch boxes to boost energy and help kids concentrate in the afternoon."
These versatile Wholemeal Vegetable and Pumpkin Seed Muffins will provide your family with a good amount of their daily nutritional requirements including:
33% of the RDI* for folate
24% of the RDI* for protein
23% of the RDI* for fibre
*Recommended dietary intake
Top tips for a healthy lunch box
Pack fresh cut fruit and vegetables, like carrot sticks and apples
Freeze fruits on hot days in summer
Include a serving of protein such as lean meat, egg, tuna or chickpeas to help keep your child fuller for longer
Reduced fat dairy foods, like cheese or yogurt, provide a healthy tasty treat
For more healthy lunchbox inspiration and ideas to get kids involved in the kitchen, visit www.eggs.org.au.