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.

隨著孩子們陸續返校,一些家長開始為他們的孩子準備自帶午餐,不要怕,這里有一些技巧教你從容應對。

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

在超過兩個月的休息之后,學校陸續為那些父母從事非公共性工作的孩子打開校門

However, some schools have not yet reopened their kitchens.

但是,一些學校的食堂并沒有開放

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

如果你選擇讓孩子返校,那就意味著你必須考慮孩子自帶午餐盒了

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.

也許你的孩子以前都是在校園食堂進餐,這將是你第一次為他們準備自帶午餐,又或者只是有點生疏了;不論如何,這里有一些技巧來指導你做出既簡單又健康的午餐盒。
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.

對于對于水合物,水是最好的選擇,水果和蔬菜條同樣容易吸收。對于剩下的部分,三明治則是經典的午餐盒成員

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.

對于年齡比較小的孩子-托兒所或者一年紀左右的孩子-以前慘痛的經驗告訴我,有時一份傳統雙層面包的三明治對于他們來說有點多

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

如果這種情況發生,一盒蔬菜卷將會成為你的朋友

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.

在面皮上撒上鷹嘴豆泥,撒上切碎的雞肉、磨碎的胡蘿卜、磨碎的奶酪和一些沙拉葉子,把它們緊緊地卷起來,切成一英寸長的小塊,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.

嬰幼兒營養學家夏洛特·斯特林-里德(Charlotte Stirling-Reed)指出,盡管三明治很棒,但是日復一日提供同樣的食物會讓孩子們很快便倒胃口。

She advises “thinking outside the lunchbox”.

她建議“想想餐盒以外的東西”

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換物。

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

她的建議包括餅干配鷹嘴豆泥和迷你奶酪,或者烤蔬菜配四角豆、蒸粗麥粉和磨碎的奶酪。

She also advises trying a frittata.

她也建議嘗試菜肉餡煎蛋餅

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

首先孩子們吃的時候不會燙手,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,孩子們吃一片就能吃飽,也就意味著你能把剩下的3/4作為自己的午餐

To make her baby frittata, slice and fry five mushrooms, wilt two large handfuls of spinach, then put them in a blender with an egg and 2 tbsp of flour. Then fry the mixture like an omelette. They freeze well, too.

為了給孩子做肉餡煎蛋餅,她把五個蘑菇切成片,炒熟,然后把兩大把的菠菜切碎,把它們和一個雞蛋和兩湯匙面粉放在一起攪拌。然后把攪拌好的材料像煎蛋卷一樣煎。冷藏并不影響口感
Wednesday -周三

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.

如果你手上有干凈的塑料瓶,watercress.co.uk(一家連鎖店)有一個很棒的分層金槍魚意面午餐鍋的食譜。

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.

將75克熟通心粉、一些金槍魚蛋黃醬、半聽甜玉米、幾片紅椒和橙椒放在一個罐子里,上面放25克豆瓣菜,然后密封容器。如果你想要制作的話,這些材料要在冰箱中提前保存24小時。

Frittata.

Thursday-周四

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

利用午餐盒儲存剩余的食物也是一種聰明的做法

The food-waste writer Ann Storr’s Storr Cupboard website has a useful recipe for leftover green beans with pasta and pesto (she also makes the pesto from salad bag leftovers).

食物浪費欄目的作家安·斯托爾(Ann Storr)的斯托爾櫥柜網站(Storr碗柜)上有一個有用的食譜,可以把吃剩的青豆和意大利面、香蒜沙司配在一起吃(她還用沙拉袋里的剩菜做香蒜沙司)。

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

按照這個食譜,將200克沙拉土豆煮20-30分鐘,時間取決于土豆的大小。

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,把它們從水里拿出來(保持濕潤),與一湯匙或兩湯匙的香蒜沙司混合在一個碗里。

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長度,在同樣的水里煮四分鐘,然后把它們也放進碗里。如果還需要香蒜沙司,就瘋狂地加吧
Friday -周五

If your children are starting to chafe at all the fresh fruit you are giving them, the Great British Apples website has a nice method for turning apples into lightly spiced chips.

如果你的孩子開始抱怨你給他們的新鮮水果,英國蘋果網站(一家網站)有一個很好的方法,可以把蘋果變成微辣的薯條。

Thinly slice 400g of braeburn apples into 1-2mm rounds, sprinkle over 1 tsp cinnamon, 1 tsp ground cardamom seeds, ? 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.

將400克布瑞本蘋果(一種品牌)切成1-2mm的薄片,撒上1茶匙肉桂,1茶匙磨碎的小豆蔻種子,1茶匙姜粉和少許鹽,然后放入烤箱以180C(350F)烘烤45分鐘

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

如果你把這些烤好的蘋果皮放進密封的罐子里,它們就能夠保留一段時間的口感