Recipe by Sarah Tanner and Renee Rigden from their new e-book The Healthy Start – Lunchbox Edition, see more details about the e-book below.
Renee and Sarah are both busy mums. Renee says: “being a mother of two and having had a child with multiple food intolerances, I know how hard it can be to feel like you are getting the nutrients in that our kids need. I feel like over the years I have mastered the art of tweaking recipes to suit dietary requirements. This has come through much trial and error, many failures and some successes hence being inspired to share this book.”
Ingredients
600g Chicken breast fillet, steamed, grilled or poached
1 avocado, sliced
1 cucumber cut into thin strips
4 tsp sesame seeds
1 spring onion thinly sliced
4 Tbspn Teriyaki sauce (as below)
1-2 cups of cooked brown or white rice to serve
1 x packet Nori sushi sheets cut in half lengthwise with scissors
Teriyaki sauce (makes 1/3 cup)
Whisk together:
¼ cup Tamari / Gluten free soy sauce
2 tsp sesame oil
2 tsp stevia powder (or omit for 1 tsp honey)
1 tsp grated fresh ginger
1 tsp Dijon mustard
Salt and pepper
Directions
1. Wash rice and prepare as per packet instructions.
2. Make teriyaki sauce first and set aside.
3.Grill/ poach or steam your chicken breast.
4. Shred or slice cooked chicken and pour teriyaki sauce over the top, set aside for sushi rolls.
5. These rolls are fun to make, and quick and easy.
Get the kids involved. Great for a quick weeknight dinner and you can mix up the fillings too.
How to roll your sushi cones
1. Cut a square nori sheet in half and place it, shiny side down, on your palm.
2. Add a thin layer of sushi rice (about 2 tablespoons) to the left third of the nori sheet (if you‘re right-handed) and flatten/spread it evenly.
3. Place some chicken, avo, spring onion, cucumber and seasame seeds here. Add mayo if you like.
4. Roll the bottom left corner up to the middle of the top edge of the nori to form a triangle, and continue rolling until you form a cone shape.
5. Put a piece of rice on the tip of the nori to secure the folds. Enjoy!
Makes approx 20 hand rolls
Take the guesswork out of healthy lunches for your family, with this new E-book from holistic wellness advocate Sarah Tanner and nutrition and lifestyle coach Renee Ridgen. A handy back-to-school tool to help ease stress and make healthy lunchboxes that will actually get eaten, this cookbook is packed with simple, delicious and fast recipes, and evidence-based nutrition guidelines to build a flexible, balanced and tasty lunchbox that will support your family as they focus, learn, grown and play.
Encouraging older children to make their lunchboxes is one hack to ensure they eat a good lunch, so if you have teens try giving them a copy of the book and let them get creative.
Download The Healthy Start – Lunchbox Edition e-book at www.reneesehealth.com or www.sarahtanner.co.nz. Available now for $22.
