Next week I am part of a Holiday Programme for 7-12 year old kids who are all competitive athletes.One of the acitivites we are doing with them is a lunch/snack box to take with them to competitions.We are trying to eliminate them turning up with chocolate bars and bags of chips! As part of this we would like to get the kids involved in baking something to go in the lunch box.Any ideas of recipes that this age of kids would be able to make! TIA
uli,
Jan 19, 9:51pm
For competitive athletes I would make a lunchbox out of veges and protein, not baking.
Small salami, cherry tomatoes, boiled eggs, greek yoghurt with some berries, whey protein milkshake, mince balls, cheese cubes .
uli,
Jan 19, 9:51pm
.small tin of tuna or sardines if they like fish.
clare_mel,
Jan 19, 9:53pm
Yes agree with you, but these are kids who at the moment have lunchboxes full of crap straight out of packets.So baking something is a baby step in hopefully the right direction.
kaddiew,
Jan 19, 9:59pm
If their use of an oven is supervised, what about a savoury muffin! A little cheese & ham or salami, chopped parsley and loads of grated veges, like onion, carrot, celery, courgette, potato, corn kernels etc.
I agree, small steps to encourage healthier eating. :)
davidt4,
Jan 19, 10:22pm
Meatballs would be easy to make, tasty and sustaining.They keep well and are just as good cold as hot, especially if you include some cheese.
elliehen,
Jan 19, 10:37pm
.or a Scotch egg!
Yes, small steps are best.I cannot imagine any 7-12 year old going willingly straight from a chocolate bar to a can of sardines ;)
cinderellagowns,
Jan 19, 10:55pm
What about nut filled bars of various types! They'r usually stuck together with lots of butter/honey and such like, but I figure the whole nuts are good protein boost for active kids.
pickles7,
Jan 19, 10:56pm
Arrange for your local "Coaching Development officer", to give a chat on nutrition for sports. They are there for all sporting bodies to assist with such matters, they will be pleased you take your responsibilities to help the children seriously.
uli,
Jan 20, 12:12am
Meatballs or scotch eggs would be a great project - more expensive ingredients of course than jut self raising flour and sugar.
Egg salad or chicken salad in a hollowed out tomato is a winner with kids. As is guacamole with celery and carrot sticks to dip in.
Banana "icecream": Slice banans, put in freezer for a few hours, put in food processor for about 5 minutes (you have to keep scraping the sides down every so often) and it turns into soft serve "ice cream". You can add berries or peaches to alter the flavour.
chicken wrap or multigrain filled roll, pasta salad + a couple of biscuits with rolled oats as the base ( such as Anzacs or similar) + small bag of mixed nuts and dried fruit + large bottle of water + a couple of fruit items of their choice - apple , banana , plum , fresh pineapple / watermelon . Hope that helps . They could help bake the biscuits and make the pasta salad and pack up the lunch packs
sarahb5,
Jan 20, 1:30am
As the mother of a competitive athlete what he needs most when he's competing is good food the night before and for breakfast and when he's actually competing he needs sugar that gives a fast hit of energy without making him want to throw up while he's racing - he has lollies (Natural Confectionary snakes) in his pockets and if he knows he has a long gap between events he has a sweet bun or he quite likes the Nature Valley muesli bars because there are 2 in a packet.Bananas are OK and he has water for before a race and sports drinks (or half-strength Raro with salt added) for after so that he can rehydrate quickly.Small tins of rice pudding are popular with some of his team mates and before training my son likes rice or pasta baked snacks.But during competition you need food that is not going to be heavy in your stomach or cause even the remote possibility of upset.I also have a recipe for a fruit cake that was recommended by a sports nutritionist:
RICHARD'S FAT-FREE FRUIT CAKE
400g to 1kg dried fruit (depending on how fruity you like your cake) 1 cup orange juice 1 cup black tea 2 cups self-raising flour
Soak fruit in the juice and tea for at least 2 hours - preferably overnight.
Add the flour and mix.
Bake at 150C in the middle of the oven for about 2 hours, or until golden brown and a knife comes out clean when you prick the cake in the middle.
Cool, slice, train and eat.
And this is the link to the article that went with the recipe:
Fine for the night or morning before competition, absolutely, totally completely and utterly wrong during competition - they would literally be barfing all over the track, arena, pool or whatever other area it is they are competing in
uli,
Jan 20, 3:37am
Interesting to note that none of our pool kids ever barf on that diet .
pickles7,
Jan 20, 4:27am
yummmmy
kay141,
Jan 20, 4:43am
You have competitive swimmers in your pool while you are there! Most training sessions are private and the pools are open to the public as spectators for competitions.
sarahb5,
Jan 20, 4:45am
That's nice .
greerg,
Jan 20, 4:50am
Also mother of two competitive swimmers in the past and carbs are definitely required on competition days. Rice pudding and pasta in bulk. Yes they do need protein generally but not a great deal more than anyone else.
uli,
Jan 20, 5:17am
Yes we do - training sessions are 6.30am to 10am usually - depending on lane space. Up to 8 teenagers per lane - and no barfing at all :)
kay141,
Jan 20, 6:16am
And you know what they eat all the time! Most, if not all our world class athletes would say carbs are a major portion of their diet. And we have some very good ones.
sarahb5,
Jan 20, 6:26am
Before early morning swim training (my son is not a competitive swimmer) he has cereal and fruit, he has the same when he finishes too, but when he's actually competing he's not competing for 1 1/2 hours at the same consistent intensity as training.He has frequent races, lasting anywhere between 5 and 15 minutes, involving different disciplines and doesn't know how long he's going to have between races - last week they were calling him for his next race while he was still half way through the previous one yet other times he may have 2 races first thing in the morning and then nothing until the afternoon.But the programme is subject to change and he doesn't like anything too filling while he's actually competing so the requirements during training and competition are quite different.He needs easily digestible foods that are light on his stomach and give him an instant energy hit which is why the lollies or bananas work for him.
kay141,
Jan 20, 6:31am
Tut, tut! Cereal,bananas, lollies! Oh dear, how terrible.
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