5 Healthy Homemade Baon Packed Lunch Ideas

 

Lunch is a very important meal of the day for anyone who’s concerned about healthy living. Many people skip lunch due to their busy schedules or because they want to lose weight. However, this can be dangerous. Preparing healthy baon lunch packs for kids is also a challenge, since most kids don’t like to eat veggies. The quest for yummy-looking, tasty and nutrient-rich meals is on!

Here are 5 healthy homemade baon-packed lunch ideas you can try for your family.

1. Vegetable Tempura

This crunchy tempura recipe makes eating veggies tasty and fun. It is also filled with a lot of nutrients, as it contains carrots, sweet potatoes, green beans, and onions.

Ingredients:

• 1/3 cup long green beans or sitaw, thinly sliced
• 1/2 cup sweet potatoes or kamote, peeled and cut into short and strips
• 1/2 cup carrots, peeled and cut into short and strips
• 1/2 cup onion, peeled and sliced thinly
• 1 to 2 tbsps all-purpose flour for coating vegetables
• Salt to taste
• Oil for frying

For Tempura Batter:

• 1 cup all-purpose flour
• 3 tablespoons cornstarch
• 1 cup cold water
• 1/2 cup soy sauce
• 1 tbsp sugar
• 1 small radish or labanos, grated

Procedure:

Combine sweet potatoes, carrots, onions, and beans in a huge bowl. Add flour and salt. Mix and set aside.

Make the tempura batter: Combine all substances in a medium bowl; do not over-mix. Pour batter into vegetable mixture and toss to coat.

Place oil in a pan and heat it. Drop vegetables slowly one at a time. Fry and turn once in a while, then drain.  Serve with sauce, with or without rice.

2. Pinoy Bistek

This is a Filipino-style beef steak, or bistek and is a favorite baon because it can last for many hours. It is also tasty and is rich in protein.

Ingredients:

• 1 and 1⁄2 tbsp garlic powder
• 1⁄4 cup calamansi juice
• 1⁄2 kilo beef, thinly sliced
• 1 tbsp fish sauce or Patis
• 3⁄4 cup water
• 2 tbsps soy sauce
• Oil for frying
• 1 large onion, cut into rings

Procedure:

Get pieces of meat and place some garlic powder, calamansi juice and fish sauce (Patis). Marinate for at least 3 hours.

Heat some oil in a pan and place the meat, after which pour the excess marinade into the pan. Simmer until meat is tender. Add soy sauce and onions. Serve with rice.

3. Barbecue Chicken Fried Rice

You can use your leftover rice for this baon meal. Chicken is rich in protein and barbecue sauce gives a tasty flavor that is sure to tickle your senses. It can also last for many hours.

Ingredients:

• 2 tbsps oil
• 2 tbsps minced garlic
• 4 cups of cooked rice
• Salt and pepper to taste
• 1 1/2 cup grilled and cubed chicken
• 2 tbsps barbecue marinade

Procedure:

Heat oil in a pan and saute garlic. Add cooked rice and sprinkle salt and pepper to taste.

Add grilled chicken cubes and barbecue marinade. Mix well until cooked.

4. Vegetable Omelet

Kids always like eggs. Adding nutritious vegetables to an everyday omelet will add zest and fun to your lunch breaks.

Ingredients:

• 4 eggs
• ¼ cup cheese
• 1 cup spinach leaves
• ½ cup sweet bell pepper
• 1 tbsp chopped green onion leaves
• Salt and pepper to taste
• 2 tbsps oil

Procedure:

Beat eggs in a bowl and add salt and pepper.

Heat a pan and place 2 tbsps oil. Pour egg mixture into the pan and top with onion leaves and sweet bell pepper. Lift and fold the omelet over the filling until cooked.

5. Chicken Spring Rolls

Chicken spring rolls can be matched with white or brown rice to meet your daily nutrition needs.

Ingredients:

• 1 kg ground chicken
• 1 onion, minced
• ¼ cup carrots, minced
• 2 tsps salt
• ½ tsp pepper
• 1 tsp garlic powder
• 1 egg, beaten
• 2 cups oil

Procedure:

Combine chicken, onion, carrot, garlic powder, salt, and pepper and mix well in a bowl.

Get around 2-3 tablespoons of the mixture and place in a spring roll wrapper. Wrap and seal with beaten egg mixture.

Heat oil in a pan and fry until golden brown. Serve with sauce or banana ketchup.

 

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-Medical Observer